Blog Page 84

Giant Jaffa Cake

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I made this a while ago and i was just checking up all the syn value of it and its not to bad for the whole cake its only 51 syns and it can be divided into as many parts as you want

35grams of plain chocolate i used bournville
2 sachets of sugar free orange jelly crystals
1 flan base from asda

make the jelly up and let it set in the fridge for a few hours

when its ready place it on top of the flan base
melt the chocolate and spread over the top and leave it to set for 30 mins
then divide and tuck in yummmmm

I got 12 portions out of mine so thats 4.25
syns per slice

Vegetable Frittata

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Most vegetables would work well so swap and change depending on your mood or the time of year.

Prep Time : 50 minutes

Ingredients

Low calorie cooking spray
spring onions, finely sliced – 8
garlic cloves, peeled and crushed – 2
red chilli, deseeded and finely chopped – 1
drained and finely chopped bottled roasted red peppers
sweetcorn kernels, drained – 200g can
fresh or frozen peas – 200g
eggs, beaten – 6
finely chopped fresh flat-leaf parsley – 4 tbsp
cooked macaroni – 250g
Salt and freshly ground black pepper

Instructions

Preheat the oven to 180°C/160°C Fan/Gas 4.
Spray a medium-sized ovenproof flan or pie dish with low calorie cooking spray.
Place all the ingredients in a large bowl and mix to combine. Season well and transfer to the dish.
Place in the oven and bake for 25-40 minutes or until the eggs have set and the frittata is golden brown.

Credit : Slimmingworld

one person’s Lunch (cold)

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Ingredients

150g Sainsbury’s extra lean escalope’s (beef) (ff) sliced when cool
Iceberg lettuce (s) (sff)
1 Tomato (s) (sff) sliced
1 Cucumber (s) (sff) sliced
1 Chicory (s) (sff) sliced
1 hard boiled egg (ff) sliced
*extras
1tbsp Sainsbury’s “be good to yourself” mayonnaise ½ syn
1tbsp Branston 1syn

Method

Hard boil the egg for 6 mins and allow to cool, Heat a frying pan sprayed with Fry Light and cook the beef for 5 mins each side, remove and rest for 5 mins, then slice thinly, set aside.
Prepare your lettuce, tomato, cucumber & chicory on a plate, add the meat & egg.
Add * extra’s if required
When cold wrap in Clingfilm or an airtight box.

Orange cake (claiming to be Spanish)

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Serves 12
Slimming World Syns: 3.5 Syns per serving

Ingredients

4 eggs, separated
50g/2oz golden caster sugar
5 tbsp artificial sweetener
150g/5oz self-raising flour
1 tsp baking powder
2 tbsp finely grated orange zest
juice of 2 oranges
Syrup ingredients
zest of 2 oranges, finely grated into long strips
juice of 2 oranges
1 tbsp arrowroot

4 tbsp artificial sweetener

Method

Preheat the oven to 190°C/Gas 5. Line a 20cm/8in cake tin with non-stick baking parchment.
Place the egg yolks, caster sugar, sweetener, self-raising flour, baking powder and orange zest and juice in a bowl and whisk until thick and pale.
In a separate bowl, whisk the egg whites until softly peaked then fold them into the egg yolk mixture. Spoon this mixture into the prepared cake tin and cook in the oven for 25-30 minutes or until the cake is risen and firm to the touch. Leave to cool.
Meanwhile place all the syrup ingredients in a saucepan with 90ml/3fl oz of water and bring to the boil, whisking constantly. When it starts to thicken, remove from the heat.
Cut the cake into wedges to serve, drizzle with syrup and serve.

Slimming World (nearly) Syn Free Lasagne

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Before you start, preheat the oven to approximately Gas Mark 6.
Bolognese Sauce
1) Fry off the onions (if including them – you won’t ever see an onion on this blog since I can’t stand them) and garlic (if you’re not including onions, add the garlic with the mince because otherwise it’ll burn and be really bitter and yucky) in some Fry Light.
2) Add the mince and fry until brown. Drain any excess fat.

3) Add chopped tomatoes. Fill the can with water and add that to the pan.

4) Mix in herbs/bolognese mix and stir until well blended.

5) Simmer until the sauce has thickened to a consistency you’re happy with and then remove from the heat.
Variations: Could add veg (Slimming World usually recommends carrots and celery) or mushrooms; use meat substitute (eg Quorn) to make it vegetarian; could add bacon/pancetta for extra flavour (which should be added with the onions/before the mince).
Once the bolognese sauce is cooked (or simmering, if you can keep an eye on it at the same time!) start making the white sauce.
Slimming World Cheese Sauce
1) Place the quark into a large mixing bowl and beat until relatively smooth.
2) Add the fromage frais to the quark and mix well.
3) In a separate dish, beat two eggs.
4) Add the eggs to the cheesy mix and stir well.
5) Add a pinch or two of nutmeg to the whole thing and mix.
As you can see, this is the super simplest cheese sauce you’re ever going to make! The amounts above are suggested only; this is one sauce where you can stick it all in and, as long as the ratios are pretty much the same (though you never really need to double or half herbs/spices even if you’re doubling or halfing a recipe) it’ll all be good!
So then, you just need to put it all together in lasagne form. If you cooked the bolognese and took it off the heat before you started the cheese sauce, you’ll just need to give it a good stir.
Layering Up
1) Take an oven-proof dish and place a layer of the meat sauce.
2) Cover with lasagne sheets (you could double layer them for a more substantial carbs hit – though be aware that, as ever, fresh pasta is not free on Slimming World).
3) Cover the lasagne sheets with the cheese sauce (the sauce is much gloopier than cheese sauce would usually be, so you need to be pretty careful when spreading it over the pasta sheets – it’s also worth noting that it’s kind of important to make sure all the pasta is absolutely covered so you don’t end up with cardboard like pasta!)
4) Pour/smooth another layer of the bolognese sauce on top of that and cover with lasagne sheets.
5) Cover with one last layer of cheese sauce (again, I can’t stress enough how important it is to cover absolutely all of the pasta, so you don’t end up with burnt, cardboard-y pasta corners!)
5) Top with grated parmesan (weigh it for absolute certainty).
6) Bake in the oven at about Gas Mark 6 for 40 minutes (adjusting according to the size, ie if it’s huge it might take longer but if it’s individual size it might take more like 30 minutes).
And voila, Slimming World (nearly) Sin Free Lasagne!
Ingredients
(to make approx. enough for 4 people)

1 pack of extra lean mince beef (less than 5% to be free on Slimming World)
1 tin of large tin of chopped tomatoes
3-4 cloves of garlic
Italian herb mix/mixed dried herbs/Spag Bol mix (eg Colmans/Schwartz)

Water

Any veg (onions/mushrooms/carrots/celery)
Frylight
1 – 1 1/2 tubs of Quark
2-3 tbsp VLF Fromage Frais
pinch of nutmeg
2 eggs
lasagne sheets (the number will depend on size of your dish; whether you double layer the pasta; and if you do more layers)
grated parmesan
Voila!

Smoked Salmon, Fennel & Onion Quiche

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Smoked Salmon, Fennel & Onion Quiche
(Serves 3-4)
1 quantity of shortcrust pastry to line a 8″ flan tin/dish
Filling1tbsp olive oil
1 large onion, finely chopped
1 small (or half) a head of fennel, finely chopped – reserve fronds for decoration or½tsp ground fennel seeds

1 x 100g pack Smoked Salmon offcuts (available in supermarkets – often in the ‘Value’ range)
150ml single cream (I used Elmlea half-fat)
2 eggs
2ozs/50g strong cheddar cheese
1oz/25g grated Parmesan
Salt & pepper
1. Make the pastry and rest in the fridge. Preheat the oven to 200oC.
2. Line a flan dish with the pastry, prick the base, fill with beans to prevent rising and blind bake for 10-12 minutes. (Pastry should be set but barely coloured.)
3. Break the eggs into a bowl and beat. Lightly brush the inside of the hot flan case with a little of the beaten egg which will help to seal the inside. Mix the cream into the remaining egg.

4. Heat the olive oil and fry the onion gently until translucent (along with chopped fennel or ground fennel seed if using), leaving as little liquid in the pan as possible.
5. Grate both cheeses and mix well together.
6. Put a layer of cooked onion (with fennel if used) in the base of the flan dish. Evenly cover with pieces of smoked salmon. Pour over the egg and cream mixture. Top with mixed cheeses.
7. Turn heat down to 180oC immediately before putting the flan into the oven. This will help to keep the underneath of the crust crisp. Bake for 35-40 minutes.
8. Let the flan settle for 10 minutes before serving with salad or a green vegetable and buttered new potatoes.
Variations including vegetarian:
Quick Cheese and Onion Tart (the original version) – filling: 2 onions fried in olive oil, covered with egg/cream mixture and topped with cheeses and sage leaves to decorate
Other suggestions were: Roquefort & Leeks
Also the (non-vegetarian) classic Quiche Lorraine (smoked bacon in place of salmon).

Homity Pie

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Ingredients

Low calorie cooking spray
potatoes, peeled and cubed – 340g
onions, chopped – 225g
leeks, thinly sliced – 225g
frozen peas – 198g
garlic cloves, finely chopped – 2
A handful of fresh parsley, chopped
A handful of fresh thyme, chopped
eggs, lightly beaten – 2
vegetable stock – 85ml
reduced-fat Cheddar cheese, grated – 160g
Salt and freshly ground black pepper

Instructions

Preheat your oven to 220°C/200°F/Gas 7. Spray a medium-sized, ovenproof dish with low calorie cooking spray.
Boil potatoes for 15-20 minutes, or until tender. Drain return to the pan and mash. Set aside until needed.
Spray a large non-stick frying pan with low calorie cooking spray and stir-fry the onions, leeks and peas over a medium heat for 6-8 minutes, or until the vegetables have softened.
Add the mashed potatoes, garlic, parsley, thyme eggs, stock and half the cheese, season and stir to combine.
Spoon the mixture into the prepared ovenproof dish and scatter over the remaining cheese. Bake for 20 minutes or until golden.

My Recipe for Mini Quiches

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I know everyone who has been doing Slimming World for a while probably already has their own recipe for Slimming World friendly quiche, but I just thought I’d share my version! These are free on original and extra easy! They’re delicious, I’ve made them loads of times and they always go down well. Here’s my own personal take on the recipe for these:

  • 3 eggs
  • Half a carton cottage cheese
  • Nine slices of ham
  • Five cherry tomatoes
  • Freshly ground black pepper
  • Handful of fresh chopped parsley
  • Fry Light

Method

Preheat the oven to 150 degrees. Combine all the ingredients in a bowl and whisk lightly. Spray a baking tray (the type with “cups” in, like a bun or muffin or Yorkshire pudding tray) with fry light, and push a slice of ham into each section. Pour the egg mixture into each hole. You can sprinkle a little grated cheese on the top of each one if you like, but it’s optional and I didn’t include it. Slice each cherry tomato in half, and put half on the top of each quiche. Bake in the oven for about fifteen minutes, but keep an eye on them. They should be firm and dry-looking on top when they’re done, or you can insert a skewer into the middle to check on them.

The great thing about these is there’s so much you can do with them, you could add onions, mushrooms or any other vegetables you enjoy into them, and they’re perfect for parties, picnics, or to keep in the fridge as a snack.

Meat Pasties

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Ingredients

Sainsbury Extra Lean Steak Mince (ff)
Per 100g

183Kcal
Fat=11.8g
Sat Fat=5.6g
Sugar= trace
Salt=trace
2 Small Onions (s)(sff)
!/2 packet (125g) Instant Mash

Method

Place 150g of meat in a dry frying pan and cook out any remaining fat. Add one onion chopped fine, season with salt & pepper, When browned add ½ tsp of Bovril,1/2 cup water and a few splashes of Worcester sauce, reduce liquid then allow to cool.

Add 125g of Instant Mash to a bowl and add one chopped onion, mixed herbs and hot water and mix to a bread doe.
Lay out a sheet of cling film and place ½ the mixture to it and cover over with a top layer of Clingfilm, using a rolling pin, rollout until about 6mm thick. Cut to make two pieces to size of pasties.

Grease a flat tray with Fry light and hand wipe across the complete surface.
Peel back the top layer of Clingfilm and using the bottom Clingfilm lift and turn over placing the mix on to the cooking tray, remove top layer of Clingfilm and you should have a layer of mix on the tray,
Add a layer of cool meat and cover with other ½ of the mix, crimp edges and egg wash.
Repeat with the remaining mix.
Place in a hot oven on 170/180 for about 15 mins or until browned.
Enjoy with a salad or baked beans and an egg!

Shahi Murgh

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(Chicken cooked in yogurt)
(Loosely based on the recipe in SW curry heaven)

Serves 2

Ingredients

450g skinless chicken breasts (ff)
125g fat free natural yogurt (ff)
1tsp ground cumin
1tsp ground coriander
1tsp Chinese 5 spice
½ tsp hot madras curry powder
5 cardamom seeds
1tbsp fennel seeds
1 cinnamon stick
1tbs cornflower mixed with 1tbsp of water (1.5 syns)
*100ml hot water
* 1tbsp Mango Chutney (1.5 syns)

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