Blog Page 86

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

Chicken Valdostana – Syn Free on Slimming World

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Chicken Valdostana is a fantastic dish and one you will get in a lot of Italian restaurants. Though they will have their own take on it I recommend you try this version.
It is Syn free if you use the cheese as you HEA choice, plus it serves 4 and is ready in about 30 minutes.
It is another amazing version of the recipe donated by Jamie Davison and it tastes divine. You will need the napoli sauce/tomato sauce recipe here for this dish

Kung Pao Chicken

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Ingredients

3 large skinless chicken breast fillets, cut into bite-sized pieces
4 tbsp white wine vinegar
6 tbsp soy sauce
6 dried red chilies, broken into 1in lengths and seeds shaken out
2 tsp Szechuan peppercorns, lightly crushed
2 tbsp sweetner
3 tbsp tomato paste
10 fl oz chicken stock
Low calorie cooking spray
8 scallions/spring onions, diagonally cut into 1inch lengths
3 garlic cloves, peeled and crushed
1 red bell pepper, deseeded and roughly chopped
2 x 8oz cans bamboo shoots, drained
2 x 8oz cans water chestnuts, drained
Salt and freshly ground black pepper
3½ baby spinach leaves

Italian chicken pasta bake

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This is a fab easy one pot dinner, I love Italian flavours of tomato, garlic and basil but you can vary the herbs if you don’t like basil try oregano or even mixed herbs if you like them or if that’s what you have in the cupboard.

I used chicken thighs as I prefer the flavour but if you like you could use chicken breasts if you prefer them. I measured the pasta in mugs as I have always done this as I usually average one mug of pasta makes enough for two people.

Ingredients :

  • 8 boneless chicken thighs ( skin and fat removed) cut into bite sized pieces
  • 1 large onion (chopped)
  • 2 mugs dry pasta (I used penne but any shape will do)
  • 2 cloves garlic (crushed)
  • 1 tbsp tomato puree
  • 1 x 500g pack passata
  • 2 tsp dried basil
  • 160g low fat grated cheese
  • low cal spray oil
  • 1 tsp salt
  • 1 tsp black pepper

Cook the pasta in plenty of salted boiling water until just cooked then drain and set aside.

Spray a large frying pan or wok with the spray oil and place over a medium/high heat and add the chicken and onion cook for about ten minutes until the chicken is browned and cooked through and the onion is soft.

Add the garlic, basil, tomato puree, passata and salt and pepper.  Mix well and cook for another five minutes then add in the cooked pasta and mix again.

Place in a large ovenproof dish and sprinkle the cheese on top.

Bake at gas 6 /200/ 400 for about 20-30 minutes until the cheese is melted and browned.

Serves 4

Syn free on extra easy if using the cheese as a healthy extra

Credit : http://vicki-kitchen.blogspot.com/

Chicken, Lemon & Honey Roast

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Serves 2

Ingredients
1 lemon, use rind & juice (ss) (sff)
2 Chicken breasts (s) (ff)
2tbsp honey (2.5 syns per person)
2tbsp light soy sauce
2 sprigs of rosemary
4 garlic cloves (sff)
4 rashers of smoked bacon, with rind removed (ff)
Shake of Garlic salt

Method

In an ovenproof dish sprayed with Fry Light place 2 chicken breasts, each with a sprig of rosemary and then covered with 2 rashers of bacon with the rind removed, wrapped around each chicken. Stab small slits into each chicken.
Preheat the oven to 180c, make a marinade of lemon juice, honey & soy sauce in a small bowl, coat the chicken and then add the garlic cloves, sprinkle with garlic salt, slice the lemon into slices and lie across each chicken breast, cover in Clingfilm and refrigerate. Marinade for at least 2hrs.
Remove from the fridge, allow returning to room temperature, remove the Clingfilm and cook for 10 mins remove from the oven, re-coat the chicken & return to the oven, repeat after another 10 mins, continue until the chicken is golden in colour & cooked. (About 30 mins in total, depending on the size of the chicken)
Serve with a bowl of rice and a side salad.

Slimming World Cookies

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A Slimming World friendly recipe for choc chip cookies using 4 syns per portion with your healthy extra B allowance

by : Holly Anne

Slimming World Couscous Cake

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Syns:
Choc shot- 0.5 syns per teaspoon
Nutella – 4 syns per tablespoon – use 2 tablespoons
Lemon curd – 0.5 syns per teaspoon
Mincemeat – 0.5 syns per teaspoon
Mashed banana – 4 syns per 100g – use 200g
Essence/flavourings – free – but you will need sweetener – 0.5 syns per tablespoon – use 6 tablespoons

SOURCE : Holly Anne

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