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Pizza Topped Chicken

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Serves: 1
Prep time: 15 minutes
Cook time: 25 minutes
Syns per serving:

Original: FREE
Extra Easy: FREE

Add 6 Syns if not using Cheddar as a Healthy Extra on Original and Extra Easy.

Ingredients:

½ small red onion, chopped
½ red pepper, chopped
1 small clove of garlic, crushed
1 tbsp stock, made from Vecon/Bovril
2 vine tomatoes, skinned and chopped
1 tbsp tinned tomatoes
1 tsp tomato puree
1 tsp oregano
1 chicken fillet
Fry Light
40g low fat hard cheese, grated
1 cherry tomato, halved
fresh basil, roughly chopped


Method:

1. Place the onion, pepper and garlic in a small saucepan with the stock and simmer for a few minutes.

2. Add the vine tomatoes to the pan, then the tinned tomatoes, tomato puree and oregano. Cut the chicken fillet in half horizontally, being careful not to cut it the whole way through. Fold open to make a butterfly shape. Spray a non-stick frying pan lightly with Fry Light then fry the chicken to give colour on both sides. Place the chicken on a baking tray and place in the oven, 220ºC/Gas 7 for 15-20 minutes.

3. When cooked, place the tomato mixture on top of the chicken. Add the cheese and sprinkle with basil. Place the cherry tomato on the top, then put back in the oven for 5 minutes.

4. Serve with a huge crispy salad, a Healthy Extra (on Original) jacket potato or roasted vegetables.


SOURCE : http://www.socialslimmers.com/slimming-world-recipes/51-pizza-topped-chicken-slimming-world.html

Chicken and mushroom pies

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Serves: 4
Cook time: Ready in about 1 hour
Ready in: Over 60 Minutes
Freezer friendly
Syns per serving: ½

This simple chicken and mushroom pie recipe will be a huge hit with the whole family!

ingredients

  •     900g Maris Piper potatoes, peeled and roughly chopped
  •     85ml vegetable stock
  •     Salt and freshly ground black pepper
For the filling:
  •     4 skinless chicken breasts
  •     Low calorie cooking spray
  •     4 baby leeks, finely chopped
  •     4 lean rashers of bacon, all visible fat removed and roughly chopped
  •     6 spring onions, finely chopped
  •     2 garlic cloves, crushed
  •     200g baby button mushrooms
  •     2 portobello mushrooms, finely chopped
  •     400ml chicken stock
  •     1 level tbsp chicken gravy granules
  •     1 tsp mustard powder
  •     A small handful of fresh tarragon, finely chopped
  •     1 large egg, lightly beaten




method

Preheat your oven to 220°C/200°C Fan/Gas 7. Boil the potatoes in a large saucepan of boiling water for 15-20 minutes, or until tender. Drain, return to the pan and add the vegetable stock. Mash until smooth, season and set aside.

Preheat a large, non-stick pan over a medium heat and cook the chicken breasts for 8-10 minutes on each side, or until cooked through. Allow to cool slightly and cut into large, bite-size pieces and set aside.

Spray a pan with Frylight. Add the leeks, bacon, spring onions, garlic and mushrooms. Stir-fry over a high heat for 6-8 minutes. Stir in the stock, gravy granules and mustard powder. Season, bring to the boil, then simmer gently for 5-6 minutes, or until slightly thickened.

Remove from the heat and stir in the chicken chunks and tarragon. Spoon this mixture into four individual pie dishes, or one medium-size one. Top each pie with the mashed potato to form a ‘lid’ and brush with beaten egg. Bake in the oven for 20-25 minutes or until bubbling and golden.




ARTICLE SOURCE : http://www.slimmingworld.co.uk/recipes/chicken-and-mushroom-pies.aspx

Leek & Potato Soup

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Syn Free

Ingredients

  • 6 Large potatoes, chopped
  • 1 onion, diced
  • 3 garlic cloves, whole
  • 1 leek, finely chopped
  • Salt & pepper to taste
  • 1 tablespoon of horseradish sauce (1 syn)
  • 1 litre of chicken stock


Method

Place the potatoes, onion, garlic, leek and stock in a large saucepan.

Leave to simmer for around 30 mins on a low heat or until all the veg is cooked and soft

Add the horseradish and stir through and mix in well

I put half the mixture in the blender at a time and blitzed until completely smooth, but you can blend to any consistency you like!  Add the salt and pepper to taste.


Burger in a Bowl

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Serves 2

Ingredients

1 Onion, finely sliced (s)
1 Knorr dark beef stockpot
1 Tomato, thinly sliced (s)
1 Lettuce leaf, cut into 4 (s)
2 x 60g Wholemeal Bab (2 Heb/2= 1Heb per person)
60g Mozzarella (2 Hea/2= 1Hea per person)
250g Lean beef mince (p)

Method

In a frying pan, sprayed with frylight, cook the mince until browned, add the onions, and cook until soft.
Add the stockpot & blend in. cook on a low light for 20 mins.
Cut the Bab in half, lengthways & place in the bottom of the dish, add the lettuce, cover with the mince, then add the tomato & sprinkle the cheese over the top.
Heat the grill then grill the cheese until it has melted.
Add tomato sauce if required. Serve with a side portion of SW chips!


SOURCE : http://www.socialslimmers.com/slimming-world-recipes/3969-burger-bowl.html

Baked Bean Lasagne

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Serves 4

Ingredients

250g Extra lean beef Mince (p) (8/4=2pp per person)
120g Mature cheddar, grated (4Hea/4=1 Hea per person) (15/4=3.75pp per person)
400g Chopped tomatoes (s) (0pp)
410g Baked beans (p) (f) (10/4=2.50pp per person)
1 Beef Oxo cube (0pp)
1 Onion, finely chopped (s) (0pp)
1 Tbsp. Worcester sauce (0pp)
1 Tsp Dried Basil (0pp)
6 Sainsbury’s “Basic Lasagne sheets” (f) (12/4=3pp per person)
100g Brown mushrooms, sliced (s) (0pp)
20cm x 24cm Lasagne dish (Approx size)
Salt & Pepper


Method

Pre-heat the oven to 180C.
Cook the meat in a frying pan sprayed with frylight until it’s browned, crumble the Oxo cube in to the pan, add the onions & Worcester sauce, mix well cook for 5 mins until onions are soft.
Add the tomatoes, mushrooms & basil, cook for 10 mins.
Put a layer of the mince in the Lasagne dish, cover with 3 sheets of pasta, cover with baked beans, add another layer of pasta sheets, cover with the remaining mince, cover with foil & place in the oven for 20mins, remove add the cheese & return to the oven until the cheese has melted.


SOURCE : http://www.socialslimmers.com/slimming-world-recipes/4412-baked-bean-lasagne.html

Beef Mince in Romaine Lettuce

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Serves 2

Ingredients

250g Lean beef mince (p)
100g Wild rice
1 Onion, finely chopped (s)
1 Knorr Dark Beef stockpot
1 Tomato, thinly sliced (s)
1 Spring onion, finely chopped (s)
1 Tbsp. Worcester sauce
2 Romaine lettuce, 1 per person, (s)
Salt & Pepper




Method

Cook the rice as per instructions on the packet.
In a frying pan, sprayed with frylight, cook the onion for 5 mins then add the mince, brown all over & break up any lumps. Add the stockpot & allow to melt, mixing to coat the mince, add the Worcester sauce, cook for 20 mins.
In the meantime cut the lettuce & wash, place on the plate, slice the tomato into thin slices & place between the lettuce, then add the spring onions.
When the rice has cooked, drain then add to the mince, mix well then place the mince in the lettuce leaves, season & enjoy.


SOURCE : http://www.socialslimmers.com/slimming-world-recipes/4410-beef-mince-romaine-lettuce.html

Why Vegan Diets Give Good Result for Losing Weight?

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To be able to lose excess weight, you should create a calorie deficiency. A vegan diet may help you create this calorie deficit in many ways.

Higher in Fiber

First of all, a plant-based vegan diet typically contains lots of fruit, vegetables, whole grains, beans, peas, nuts, and seeds. This kind of foods is usually rich in fiber, a nutrient that can help lessen hunger and boost feelings of fullness.

Larger fiber intake can assist you to achieve the calorie deficit required for weight loss without restricting your calorie intake or portion sizes.

Research has shown that consuming an additional 14 grams of fiber per day may naturally reduce your calorie intake by around 10%. This could trigger a loss of 4.2 pounds (1.9 kg) during a period of around 4 months.

The high fiber content of the vegan diet can also explain why study participants assigned to a vegan diet usually lose weight no matter being allowed to eat until they feel full.

Lower in Calories

As a result of its higher content of vegetables and fruit, a vegan diet gives lesser calories for the same volume of food. Basically, it’s less calorie-dense.

Practically speaking, you should have to eat around 10 .5 ounces ( 300 grams ) of cooked broccoli or around 10 ounces ( 283 grams ) of melon to consume 100 calories. On the other hand, it could only take around 2 ounces ( 56 grams ) of chicken breast or around 1 ounce ( 28 grams ) of cheese to achieve the same number of calories. The lesser calorie density of plant foods brings about you to feel full with less calories, hence potentially contributing to the calorie deficit necessary for weight loss.

Having said that, it’s worthwhile to note that when matched for calories, a vegan diet is no more effective than a control diet for weight loss.




Limits Your Intake of Certain Foods

Lots of the foods you come across daily possess animal products. These include high-calorie, low-nutrient choices like processed foods and baked goods, which are deceptively easy to eat way too much.

Studies show that being exposed to these kinds of foods causes you to become more prone to consume them. Following a vegan diet causes it to be much easier to limit or avoid these options.

As an example, it’s easier to stay away from eating more calories than you need when the cafe doesn’t offer vegan brownies or when a bowl of candy only contains milk chocolate. Research implies that accessing to a wider variety of foods may cause you to mindlessly consume up to 23% more calories. By decreasing your food choices to a select few, a vegan diet may help decrease your risk of too much eating.

A vegan diet can also limit the variety of choices you have when eating out. Because of this, many vegans choose to cook at home instead of going to restaurants. Home-cooked meals frequently contain significantly less fat, sugar, and overall calories compared to restaurant meals. This could possibly enable you to limit calories and slim down.

Brief Summary: Vegan eating plans are actually richer in fiber, lower in calories and are likely to limit your food options. Each of these factors will help you lose weight by lowering the number of calories you eat.


Sources & References:
https://www.ncbi.nlm.nih.gov/pmc
http://onlinelibrary.wiley.com
https://www.ncbi.nlm.nih.gov/pubmed
https://www.ncbi.nlm.nih.gov
https://www.nature.com
https://authoritynutrition.com

 

Slimming World Egg Custards

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Pete’s Egg Custards
(Free if you use your Milk as HEA)

Serves 6

 

Ingredients

3 Large Eggs (p)
350mL Skimmed Milk (1Hea)
4 Heaped Tbsp sweetener
1 Teaspoon Vanilla Extract
Nutmeg


Method

Preheat the oven, set at 150c.
Warm the milk, whisk the eggs, vanilla & sweetener.
Pour the warm milk onto the eggs mixture, stirring as you go.
Pour into ramekins and sprinkle with nutmeg.

Use a tin with a wire tray inside, place the ramekins on it and fill the tin with boiling water until it is halfway up the ramekins.

Place on the middle shelf of the oven for 30 mins or until they are set.
Remove from the oven and leave on the tray until cool then transfer to the fridge to chill.




SOURCE : http://www.socialslimmers.com/slimming-world-recipes/4415-egg-custards.html

Chili Dogs – Slimming world recipes

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We have a bit of a love for Chili Dogs, this can be a bit on the high syn side, but there are ways around it if you use Healthy Extras and low syn sausages.

For the “dogs”
HEB Wholemeal roll
I used 2 small sausages for 6 syns (best we can do over here)
HEA grated cheese (I used mild red cheddar)
Gerkins
Onions (I fried in a little frylite for a while over a low heat)
I like to eat this with garlic mayo/dressing (I have a nice low fat one for 0.5 syns per tbsp, and French’s yellow mustard (0,5 syns)

For the chili – I make this pretty dry with not much tomato so it doesn’t flood the hot dog, I like it quite spicy but of course you can make it how you like

Lean minced beef
Onion diced
Beef stock cube
Red chili
Chili flakes
Cayenne pepper
Paprika
Cumin
2 De-seeded and chopped tomatoes

Fry the onion in a little fry lite until softened, add the beef and brown (I usually strain it once browned to remove any excess fat), add the spices and fresh chili and cook for about a minute, add the tomatoes, stock cube and about a cup of water, let reduce for around 30 minutes simmering on a low heat.

SOURCE : http://www.socialslimmers.com/slimming-world-recipes/5464-chili-dogs.html

Drink this banana-ginger smoothie every morning help burn stomach fat

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Certain foods were made to be eaten together, and we believe that banana and ginger is a magical concoction.

Ginger is an excellent food for burning fat, and when eaten every day can really help speed up your metabolism and help with weight loss.

If you are looking to lose weight or just want an extra health boost every day, this smoothie recipe is sure to kickstart your morning.

This super smoothie has ingredients which all bring something different to the health table.

Flaxseed is full of fiber which helps you feel full for longer. Eating food high in fiber will ensure you don’t crave sugary foods during a lull.

Blueberries are full of antioxidants and cancer fighting properties. They also have a high fiber content helping you feel fuller.


Bananas are a great food to eat in the morning, they are full of vitamin C which gives you a much needed boost. They are a great alternative to sugary breakfast cereals and are full of beneficial potassium.

Ginger has been proven to reduce the appetite in people who eat it, and is a great metabolism booster.

Spinach is full of nutrients like vitamin A and C, magnesium and folate. It is one the best food you can eat in terms of its vitamins to calories ratio.

This recipe from the Pinoy Health Guide incorporates all of these ingredients for a super-healthy boosting smoothie.

Ingredients

  • Two tablespoons ground flaxseed
  • 1 cup frozen blueberries
  • One frozen ripe banana
  • One tablespoon grated ginger
  • ½ cup of baby spinach
  • Ice

Instructions

  1. Put all the ingredients in a blender
  2. Blend until it’s at your preferred consistency




SOURCE : http://livetheorganicdream.com/drink-banana-ginger-smoothie-every-morning-help-burn-stomach-fat/

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