Blog Page 89

One-pan full english brunch bake

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  • Serves: 4
  • Prep time: 20 minutes
  • Ready in: Less than 30 Minutes
  • Syns per serving: 1

Combining all the best ingredients of a traditional English breakfast in one pan, this hearty dish is great for entertaining and saves on the washing-up!

ingredients

  • 300g Desirée potatoes, peeled and cut into 1.5cm cubes
  • Low calorie cooking spray
  • 100g lean bacon rashers, all visible fat removed, cut into 2cm pieces
  • 4 Slimming World Syn-Free sausages from Iceland, each chopped into 3 pieces
  • 1 onion, peeled and sliced into thick rings
  • 200g button mushrooms, halved
  • 8 large eggs, lightly beaten
  • 6 tbsp very finely chopped fresh parsley
  • Salt and freshly ground black pepper
  • 200g midi plum tomatoes, halved or quartered
  • 25g reduced fat Cheddar cheese, grated


method

  1. Place the potatoes in a large saucepan of lightly salted boiling
    water and cook for 10-12 minutes or until just tender. Drain well
    and set aside.
  2. Meanwhile spray a large frying pan with low calorie cooking spray
    and place over a high heat. Add the bacon, sausages, onion rings
    and mushrooms and stir-fry until lightly browned. NB: As the Slimming World sausages are frozen these should be pre-cooked.
  3. Add the potatoes to the mixture and stir to mix well.
  4. Whisk the eggs with the chopped parsley and season well. Pour this
    over the potato mixture, scatter over the tomatoes and cook over a
    gentle heat for 8-10 minutes or until the base is set.
  5. Sprinkle over the cheese and place under a preheated hot grill for
    4-5 minutes or until lightly golden and set. Cut into thick wedges
    and serve.

Tip: For a vegetarian recipe, leave out the bacon and replace the sausages with four Cauldron Foods Vegetarian Cumberland Sausages – this would be 1½ Syns per serving




SOURCE : https://www.slimmingworld.co.uk/recipes/one-pan-full-english-brunch-bake.aspx

Egg, tomato and mushroom chip bake

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  • Serves: 4
  • Prep time: 15 minutes
  • Cook time: Under 45 minutes
  • Ready in: 30-60 Minutes
  • Suitable for vegetarians
  • Syns per serving: FREE

The addition of juicy plum tomatoes and Portobello mushrooms turn this dish into posh ‘egg and chips’.

ingredients

  • 800g large potatoes, peeled and cut into thick chips
  • Frylight
  • 6 plum tomatoes, halved
  • 4 Portobello mushrooms, thickly sliced
  • Salt and freshly ground black pepper
  • 4 eggs
  • 1 tbsp dried parsley, to garnish


method

  1. Preheat the oven to 220°C/Gas 7.
  2. Place the chips in a saucepan of lightly salted boiling water and cook for 4-5 minutes. Drain thoroughly and place in a medium-sized shallow baking dish. Spray with Frylight and bake in the oven for 8-10 minutes.
  3. Add the tomatoes and mushrooms to the chips and toss gently to mix. Season well and bake for another 15 minutes, turning occasionally.
  4. Remove the baking dish from the oven and make four wells in the chip and vegetable mixture. Break an egg into each well, return the dish to the oven and cook for 5-6 minutes or until the eggs are cooked to your liking.
  5. Garnish with the parsley and serve.


SOURCE :https://www.slimmingworld.co.uk/recipes/egg-tomato-and-mushroom-chip-bake.aspx

Salmon and wild rice salad

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  • serves: 4
  • Ready in: 30-60 Minutes
  • Syns per serving:FREE

Another versatile and Free dressing packs extra flavour into this light salmon dish.

ingredients

  • 4 skinless and boneless salmon fillets
  • 150g dried wholegrain basmati and wild rice
  • 300g sugar snap peas
  • 1 carrot, peeled and cut into matchsticks
  • 6 spring onions, trimmed and sliced
  • 25g chives, finely snipped
  • Salt and freshly ground black pepper

For the dressing

  • 5 tbsp light soy sauce/tamari
  • 1 tsp peeled and grated root ginger
  • 1 garlic clove, peeled and crushed
  • 1 red chilli, deseeded and finely chopped
  • 6 tbsp lime juice
  • ¼ tsp sweetener

method

  1. Preheat the oven to 190°C/170°C Fan/Gas 5.
  2. Place all the dressing ingredients in a clean jam jar. Cover and shake to mix well and set aside.
  3. Season the salmon, place on a baking tray lined with non-stick baking parchment and bake for 10-12 minutes or until just cooked.
  4. Transfer the salmon to a snug-fitting shallow dish, pour over half of the dressing and set aside to cool. Flake the flesh into bite-sized pieces and set aside.
  5. Meanwhile bring a large saucepan of water to the boil, add the rice and simmer for 25 minutes, adding the sugar snap peas and carrots for the last 3 minutes of cooking time. Drain and cool under cold running water, then drain again.
  6. Place the rice, sugar snap peas and carrots into a large bowl. Add the spring onions, chives and the remaining dressing and toss to mix well. Add the cooled salmon flakes and any dressing and mix gently. Season to taste before serving.

Tip: Swap the salmon steaks for tuna for a fresh taste that’s still deliciously Free.

SOURCE : https://www.slimmingworld.co.uk/recipes/salmon-and-wild-rice-salad.aspx

Ramen noodle soup – Recipes

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  • Serves: 4
  • Ready in: Less than 30 Minutes
  • Suitable for vegetarians
  • Syns per serving: FREE

 

This Asian favourite offers an all-round eating experience – fill up on fantastic fresh vegetables, savour the spicy broth and slurp up the noodles.

ingredients

  • 300g dried ramen noodles or for a gluten free option use thin rice noodles
  • 1.2 litres vegetable stock
  • 6 spring onions, sliced diagonally
  • 2 garlic cloves, crushed
  • 1 red chilli, deseeded and finely chopped, plus extra to garnish
  • 2cm piece of root ginger, peeled and grated
  • 1 carrot, halved lengthways and thinly sliced
  • 200g baby sweetcorn, halved lengthways
  • 200g mangetout, halved lengthways
  • 2 x 225g cans bamboo shoots in water, drained
  • 2 x 225g cans water chestnuts in water, drained and sliced
  • 2 pak choi, roughly shredded
  • 1 tbsp light soy sauce/tamari
  • 1 tbsp dark soy sauce/tamari


method

  1. Cook the noodles according to the packet instructions then drain and keep warm.
  2. Meanwhile, put the stock in a large saucepan and add the spring onions, garlic, chilli and ginger. Bring to the boil over a high heat then turn the heat to medium and cook for 5-6 minutes.
  3. Stir in the carrot, sweetcorn, mangetout, bamboo shoots, water chestnuts and pak choi and cook for 3-4 minutes or until the vegetables are just tender.
  4. Add the noodles to the pan, bring back to the boil and remove from the heat. Stir in the soy sauces and ladle into wide bowls. Scatter over the extra chilli and serve hot.




SOURCE : https://www.slimmingworld.co.uk/recipes/ramen-noodle-soup.aspx

Slow cooked spiced beef

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  • Serves: 4
  • Prep time: 20-25 minutes
  • Cook time: 7-8 hours plus overnight marinating
  • Ready in: Over 60 Minutes
  • * Freezer friendly
  • Syns per serving: FREE

This spicy beef dish is delicious served simply with vegetables, or for a real comfort food treat serve it with fluffy mash!

ingredients

  • 500g lean beef, all visible fat removed, cut into bite-sized pieces
  • 5 tbsp fat free natural yogurt
  • 2 tbsp mild curry powder
  • salt and freshly ground black pepper
  • 1 dried bay leaf
  • 1 cinnamon stick
  • 3 whole cloves
  • 4 green cardamom pods, bruised
  • 1 onion, peeled, halved and thinly sliced
  • 3 garlic cloves, peeled and minced
  • 2cm piece root ginger, peeled and finely grated
  • 200g passata
  • 200ml beef stock
  • chopped fresh coriander, to garnish


method

  1. Put the beef in a ceramic bowl along with the yogurt and curry powder. Season with salt, stir to mix well, cover with cling film and leave to marinate in the fridge overnight.
  2. Add the marinated beef mixture to the slow cooker pot with the spices, onion, garlic, ginger and passata. Pour over the beef stock and stir well.
  3. Cover with the lid and cook on LOW for 7-8 hours or until the meat is meltingly tender.
  4. Check the seasoning, sprinkle with chopped coriander and serve with runner beans.

Tip: This recipe would also work really well with lean lamb.


SOURCE : https://www.slimmingworld.co.uk/recipes/slow-cooked-spiced-beef.aspx

Salmon curry in a hurry

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  • Serves: 4
  • Ready in: Less than 30 Minutes
  • * Freezer friendly
  • SP Perfect for Extra Easy SP
  • Syns per serving: FREE

If you need a curry fix and can’t wait, this speedy meal is for you!

ingredients

  • Low calorie cooking spray
  • 1 large onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 1 tsp ground ginger
  • 1 tbsp korma curry powder
  • 400g can chopped tomatoes
  • 300ml boiling vegetable stock
  • Salt and freshly ground black pepper
  • 500g skinless salmon fillet, cut into chunks
  • 500g frozen broccoli florets
  • Small handful of finely chopped fresh coriander


method

  1. Spray a large non-stick frying pan with low calorie cooking spray and place over a high heat. Add the onions and garlic and stir-fry for 1-2 minutes, then add the ginger and curry powder and stir-fry for 1 minute. Stir in the tomatoes and stock, bring to the boil and cook over a medium heat for 6-8 minutes.
  2. Season the salmon pieces and add to the pan along with the broccoli. Cook for 5 minutes or until the fish is cooked through.
  3. Remove from the heat, check the seasoning, scatter over the coriander and serve with boiled basmati rice.

Tip: Serve without rice to make this curry perfect on an Extra Easy SP day.




SOURCE : https://www.slimmingworld.co.uk/recipes/salmon-curry-in-a-hurry.aspx

Easy chicken curry with spicy broccoli and green beans

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  • Serves: 4
  • Ready in: Less than 30 Minutes
  • * Freezer friendly
  • SP Perfect for Extra Easy SP
  • Syns per serving: FREE

Spice up your weight loss with this rich and tasty chicken dish. We’ve teamed it with spicy broccoli and green beans to make this a perfect Extra Easy SP meal.

ingredients

  • 1 onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 4 skinless chicken breast fillets, cut into bite-sized pieces
  • 1 tbsp korma curry powder
  • 6 tbsp tomato purée
  • 200g passata with onions and garlic
  • 400ml chicken stock
  • Salt and freshly ground black pepper
  • A small handful of fresh coriander, roughly chopped, reserving some for garnish


For the spicy broccoli:

  • 400g tenderstem broccoli
  • Low calorie cooking spray
  • 1 tbsp tandoori curry powder
  • 400g green beans

method

  1. Place a saucepan sprayed with low calorie cooking spray over a medium heat. Stir-fry the onion and garlic for 5 minutes, or until soft and starting to colour. Add the chicken and stir-fry for a further 5 minutes, until browned.
  2. Add the curry powder, tomato purée, passasta and stock, season and stir. Bring to the boil, cover tightly and turn down the heat to low. Simmer, stirring occasionally, for 15-20 minutes, or until the chicken is cooked through.
  3. Meanwhile, blanch the broccoli and green beans for 2-3 minutes, drain well and return to the pan. Spray with low calorie cooking spray and add the curry powder. Preheat a griddle pan over a high heat. Cook the broccoli and green beans on the griddle for 2 minutes.
  4. Remove the curry from the heat and stir in the coriander. Serve with the broccoli and green beans, sprinkled with the remaining coriander.




SOURCE : https://www.slimmingworld.co.uk/recipes/easy-chicken-curry-with-spicy-broccoli-and-green-beans.aspx

Creamy chicken korma

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  • Serves: 4
  • Cook time: Ready in about 30 minutes
  • Ready in: 30-60 Minutes
  • * Freezer friendly
  • Syns per serving: FREE

This gorgeously creamy curry is sure to be a hit with the whole family.

ingredients

  • 1 onion, roughly chopped
  • 2 garlic cloves, roughly chopped
  • 2cm piece of root ginger, peeled and roughly chopped
  • 4 tbsp mild curry powder
  • low calorie cooking spray
  • 6 chicken breasts, cut into bite-sized pieces
  • 500ml boiling chicken stock
  • A pinch of sweetener
  • 150g fat-free natural Greek yogurt, whisked
  • salt and freshly ground black pepper
  • Small handful of finely chopped fresh mint or coriander


method

  1. Put the onion, garlic and ginger in a small food processor and blend to a paste. Spray a wide, non-stick frying pan with low calorie cooking spray and place over a medium heat. Add the onion paste and stir fry for 5 minutes, then stir in the curry powder and cook for a further 2 minutes or until aromatic.
  2. Stir in the chicken and add the stock and sweetener. Mix well, cover and simmer for 10-12 minutes or until the chicken is cooked through.
  3. Remove the pan from the heat, stir in the yogurt and season to taste. Scatter over the mint or coriander and serve hot with basmati rice.


SOURCE : https://www.slimmingworld.co.uk/recipes/creamy-chicken-korma.aspx

Thai red fish curry

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  • Serves: 4
  • Cook time: Ready in 35 minutes
  • Ready in: 30-60 Minutes
  • Syns per serving: 2

This aromatic and tasty Thai classic is ready in no time, making it the perfect midweek dinner.

ingredients

  • 2 level tbsp Thai red curry paste
  • 2 tbsp tomato purée
  • 700ml fish stock
  • 100ml reduced fat coconut milk
  • 200g sugar snap peas, trimmed
  • 600g skinless white fish fillets, cut into bite sized pieces
  • 200g cherry tomatoes, left whole
  • A small handful of chopped fresh coriander
  • Juice of 1 lime, plus extra wedges to serve




method

  1. Place the curry paste in a large saucepan and add the tomato purée, stock and coconut milk. Bring to the boil and simmer, uncovered, for 8 minutes.
  2. Add the sugar snap peas and cook for 5 minutes. Add the fish pieces and cherry tomatoes and cook gently for 5 minutes until the fish is cooked through.
  3. Remove from the heat and stir in the coriander and lime juice.
  4. Serve with lime wedges- this curry is great with jasmine rice and Asian greens.

Tip: Use tiger prawns or scallops instead of white fish if you prefer.


SOURCE : https://www.slimmingworld.co.uk/recipes/thai-red-fish-curry.aspx

Chinese chicken curry

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  • Serves: 4
  • Cook time: Ready in about 50 minutes
  • Ready in: 30-60 Minutes
  • * Freezer friendly
  • SP Perfect for Extra Easy SP
  • Syns per serving: FREE

China is more famous for stir-fries than curries and this classic dish gives you the best of both worlds!

ingredients

  • 4 skinless and boneless chicken breasts, cut into bite-size chunks
  • Low-calorie cooking spray
  • 2 onions, thickly sliced
  • 1 garlic clove, finely chopped
  • 2cm piece fresh root ginger, peeled and grated
  • 1 red chilli, deseeded and finely chopped
  • 2 carrots, peeled and cut into bite-size chunks
  • 300g long-stem broccoli, halved if large
  • 8 spring onions, finely chopped
  • 500ml boiling chicken stock
  • 1 level tsp cornflour, mixed with 2 tsp cold water
  • ½ tsp turmeric
  • 2 star anise
  • 2 tsp mild curry powder


method

  1. Season the chicken all over and set aside
  2. Spray a large non-stick wok or frying pan with low-calorie cooking spray and place over a high heat. Add the onions, garlic, ginger, chilli, carrots, broccoli, spring onions and chicken and stir-fry for 2-3 minutes.
  3. Add the stock, cornflour mixture, turmeric, star anise and curry powder and bring to the boil. Cover, reduce the heat to medium and cook for 25-30 minutes or until the chicken is cooked through and the sauce has thickened nicely. Serve hot.

Tip: This is great with rice although it won’t be suitable for Extra Easy SP if you have it that way.


SOURCE : https://www.slimmingworld.co.uk/recipes/chinese-chicken-curry.aspx

 

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