Blog Page 86

syn-free Blue Cheese and Caramelised Onion Pasta

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I love cheese, and I really love blue cheese but it’s been all but absent from my diet since starting Slimming World. I was inspired to try it in this recipe after making the caramelised onions and I’m glad to report it worked! I’m happy to have found a way to enjoy blue cheese flavour without too many syns.

Serves 1 (but you can scale up as required)

Syn free on Extra Easy and Green (if using the cheese as a Healthy Extra, otherwise 6 syns)

Ingredients:

  • 100g dried pasta
  • 28g blue cheese (a strong one is good as you are using so little) (HEA or 6 syns)
  • 1 large red onion, sliced
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon water
  • 1 tablespoon sweetener
  • Fry Light

Method:

Gently cook the onions in Fry Light until they begin to soften, then add the balsamic, water and sweetener and contine to cook over a low heat until the liquid is gone and the onions are soft and caramelised (I cooked mine for at least 20 minutes in total)
Meanwhile, cook the pasta according to the packet instructions
Drain the pasta and then crumble in the blue cheese and stir to melt it a bit. Mix in the caramelised onions and serve.

Welsh Rarebit

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Ingredients

wholemeal bread – 4 slices
large eggs, separated – 2
English mustard powder – 1 tsp
mild paprika or cayenne pepper – 1 tsp
reduced-fat Cheddar cheese, finely grated – 160g

Instructions

Preheat your grill to medium-high.
Very lightly toast the slices of bread on both sides and place them on a baking tray.
Whisk the eggs whites in a bowl until they form soft peaks and set aside.
In a separate bowl, mix together the egg yolks, mustard powder, paprika or cayenne pepper and cheese.
Fold in the egg whites and stir until well mixed.
Carefully spoon the mixture onto the slices of bread, place under the grill and cook for 3-4 minutes, or until puffed and golden brown.

credit : syns.co.uk

Overnight Oats

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Ingredients

porridge oats – 35g
fat free natural yogurt – 200g
Mixed blueberries, strawberries and raspberries

Instructions

Layer the porridge, yogurt and fruit in a jar or bowl.
Cover and put in the refrigerator overnight so the porridge absorbs all the yogurt.
In the morning stir so all the layers are mixed together and top with more fruit.

Slimming World scones

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I used plain yoghurt in these scones, which create plain, savoury scones. But you could use a flavoured fat free yoghurt, like raspberry or toffee, to give a sweet flavour. You could also add some fruit (don’t forget to add Syns!) to create toffee apple scones.

Ingredients
170g self raising flour
1/2 salt
28g low fat spread
200g fat free yoghurt
1 tbsp skimmed milk
Method
Mix the flour and salt. Add the spread and rub in, until it resembles breadcrumbs. Add the yoghurt and milk and mix until a smooth dough forms.

Turn mixture out onto a floured surface and knead – briefly – until cohesive. Roll or press out to 1cm thick. CUt into desired number of scones.

Place on baking paper (sprayed with a little Fry Light) on a baking tray. Spray tops of scones with Fry Light. Cook at gas mark 8 for 10 minutes or until golden. Serve warm.
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Slimming World Syns: about 35 Syns for the whole mix, so divide that up between the number of scones you create.

Slimming world friendly pizza

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Hey guys,
Well after Vicky got the go ahead from SW that the wholemeal bread mix from Tesco can be used as a HE (well 57g worth can) here, I just had to make some pizza and rolls. The rolls were a little heavy but they certainly filled a hole and the pizza was absolutely awesome!! I used a fail proof pizza sauce recipe that you can find here.

The whole pizza came out at 7 syns as I had 2 HEB worth of base and used my HEA for the cheese, I do Extra Easy, and the base sauce recipe come out at 1 syn because I didn’t use any parmesan.
You can see the various stages of my pizza and ingredients below (The pepperoni isn’t mine):

 

Slimming world Quiche Muffins

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Easy to make and taste delicious

Ingredients

fat free cottage cheese – 300g
large eggs – 4
small onion, finely diced – 1
cherry tomatoes
Mushrooms
Asparagus spears
Low calorie cooking spray
Salt and freshly ground black pepper

Instructions

Preheat your oven to 180°C/160°C Fan/Gas 4.
Lightly spray 12 muffin cases with low calorie cooking spray or use silicon cases.
In a bowl, mix the cottage cheese, eggs, onion and salt & pepper with a fork until all mixed together well.
Spoon the mixture into the cases and top with the tomatoes, mushrooms and asparagus.
Bake in the oven for 25-30 minutes or until golden brown.

Bacon and mushroom crustless quiche

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Quick and tasty, this crustless quiche is so easy to make. It’s perfect for a lunch at home, or for pack-up or picnic when you’re out and about.

Ingredients

Low calorie cooking spray
220g bacon, cut into 1cm pieces
110g mushrooms, sliced
2 cloves garlic
3 large eggs
150g fat free cottage cheese
3–4 cherry tomatoes, halved
2 tbsp fresh chopped parsley
80g reduced fat cheddar
Salt and freshly ground black pepper

Method

Remove all visible fat from the bacon and fry for a few minutes. Add the mushrooms garlic, season well and continue to cook for 4-5 minutes then set aside
Preheat the oven to 190°C/170°C Fan/Gas 5.
Spoon the bacon mixture into a flan dish.
Mix the eggs, cottage cheese, parsley and cheddar cheese in a bowl and spoon over the bacon mixture.
Top with the tomato halves and bake at 190°C/170°C Fan/Gas 5 for 15-20 minutes until just set.
Tip: On an Extra Easy day, serve hot or cold with baby potatoes and a large salad. Vegetarians, swap bacon for Quorn ham pieces for extra flavour – delicious!

credits  

Harissa Coated Chicken with Roasted Veg

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Serves 2

Ingredients

2 chicken breasts (ff)
1 onion, cut into 4 (s)(sff)
1 leek cut into 2cm pieces (s)(sff)
1 carrot cut into 2cm pieces (s)(sff)
1 potato, cut into 4 (ff)
1 jar of Harissa Paste
Cajun Seasoning

4 rashers of smoked bacon (ff)

Method

Wrap the chicken with 2 slices of smoked bacon with the fat removed. Coat the chicken with the Harissa paste and place in an ovenproof dish, sprayed with Fry Light, and set aside.

Coat the potatoes with Cajun seasoning. Prepare the other vegetables and put them into an ovenproof dish, sprayed with Fry Light, place into an oven preheated to 180c for 30-40 mins or until the veg are cooked.

After 15 mins place the chicken into the oven.

Serve with a bowl of salad.

Beef Burgers

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Serves 4

Ingredients

500g extra lean beef mince (ff)
1 Onion, finely chopped (s)(sff)
45g Low fat cheddar, sliced (1Hea)
Wholemeal Bap (Co-op, 1 Heb or 8syn each)
1 Egg (ff)
1Tbsp mixed herbs
Iceburg lettuce (s)(sff)
1 large tomato (s)(sff))
*tomato sauce if required

Method

Cook the chopped onion until soft & brown.
Place the mince in a mixing bowl and mix in the onions, herbs and the egg.
Preheat the grill or a George Forman type grill.
By hand form a burger or using a potato ricer with the smallest holes place ¼ of the mix in it and press into shape, remove and chill for 10-15 mins to firm up.
Cook for 5 mins on both sides depending on the thickness of the burger.
Toast the Bap and then plate up with lettuce, then the burger, a slice of cheese, tomato & onion (*and sauce if required)

Butternut Squash Soup

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Deliciously smooth soup perfect for Autumn evenings!

Cook Time : 30 minutes

Ingredients
Low calorie cooking spray
onion, peeled and diced – 1
medium butternut squash, peeled, deseeded and cut into wedges – 1
small potato, peeled and quartered – 1
garlic cloves, peeled and crushed
Salt and freshly ground black pepper
vegetable stock – 900ml
A few thyme sprigs to serve

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