Tuesday, 31 July 2018

Hot dog and baked bean pasta bake (Slimming World friendly)

I used to make a version of this for my children for years but ordinary hot dog sausages are pretty high in syns so not made it for a long time but now Slimming World have brought out frozen hot dog sausages in Iceland I had the idea I could make it again. It's really quick and easy to make and very economical too. I think it's perfect for the school holidays as kids love it.

Hot dog and baked bean pasta bake

1 pack Slimming World hot dog sausages (cooked and sliced)
1 can baked beans
1 can chopped tomatoes
250g pasta (I use penne but any shape will do)
160g half fat grated cheese
1 tsp salt
1/2 tsp pepper

Cook the pasta as the packet instructions , drain and put into a large oven safe casserole dish. Mix in the sausages, tomatoes, baked beans and seasoning and stir very well.

Sprinkle the cheese over the top evenly then bake in a hot oven (Gas 6/200/400) for 20-30 minutes until the cheese is browned.

Serves 4-6 and is syn free if you count the cheese as your healthy extra.

Friday, 13 July 2018

King prawn curry (Slimming World friendly)

This is a special treat, King prawns are expensive but I make this when I find them on special offer anywhere. I have also made this using salmon instead of the prawns as this sauce lends itself to fish beautifully as it's not too rich but is packed with flavour.

My tip regarding using light coconut milk is to take the 400ml can and freeze it in portions of 100ml in small plastic tubs and so that way when you want to make this you have the coconut milk to hand and there is no waste.

I used yellow and orange peppers but you can use any colour you like, As always I use frozen garlic and ginger but you can use fresh or from a tube but check the tube ones they can contain syns, Also feel free to adjust the chili to make it as mild or hot as you like.

King Prawn curry

500g raw king prawns (cleaned and shelled)
1 yellow pepper
1 orange pepper
1 large onion
1 tsp chili powder
2 tsp sweet paprika
1/4 tsp turmeric
1 tbsp grated fresh ginger
2 cloves garlic (crushed)
1 tbsp ground cumin
2 tbsp tomato puree
100ml light coconut milk (see notes above)
1 tsp lemon juice
1 tsp salt
low calorie spray oil

Cut the onions and peppers into chunks then spray a wok or large pan with the spray oil and over a high heat stir fry the vegetables until starting to soften and change colour then remove and set aside.

Place the chili powder, turmeric, paprika, ginger, garlic, cumin, tomato puree in the pan with half a pint of water mix well then bring to the boil and then reduce the heat and simmer gently for ten minutes.

Stir in the coconut milk and bring back to a simmer then add the prawns and vegetables and cook for 5-10 minutes until the prawns are pink and cooked through. Stir in the lemon juice and salt.

Serves 4 and is 1 syn per portion

Saturday, 30 June 2018

Naked burrito bowl (Slimming World friendly)

When we were on holiday in Las Vegas for a couple of days we had lunch in Chipotle which for my UK friends is a Mexican style food takeaway . 

It's really good and I had this Burrito bowl both days it was really filling and fresh tasting it's basically a burrito without the tortilla wrap and thought when I was there Im sure I can make this slimming world friendly.

Sooo it might sound like a bit of work but it's really not just some prep and assembling and it's well worth it . The meal is made up of a few components pulled pork, pico de gallo, lime and coriander rice, black eyed beans, shredded lettuce and fat free greek yogurt (instead of the sour cream) you can also add avocado and grated cheese if not planning on it being so slimming world friendly. I love avocado but at 9  1/2 syns per 100g couldn't really have it in this.The idea being you can help yourself and choose what you want in your burrito bowl.

Mexican style pulled pork

2lb lean pork shoulder or fillet (all fat removed) 
1 lime
1 tsp cumin
2 tsp oregano
1/2 tsp salt
1/2 tsp pepper
2 cloves garlic (chopped)
1 large onion (chopped)  
spray oil
1 green chili (chopped)

Mix the cumin , oregano, salt and pepper together. Spray the pork with a little oil and then rub the cumin/oregano mix all over the pork and place in a slow cooker. Cut the lime in half and squeeze the juice over the pork and throw in the slow cooker with the chili, onion and garlic. Cook on low for 6-8 hours or high for 4 hours. Drain of excess liquid then pull the meat apart with two forks  until all meat is shredded. 

Pico de gallo

3 large ripe vine tomatoes (chopped or a tin of good quality chopped tomatoes) 
1 red onion (finely chopped)
1/2 bunch coriander leaves (chopped) 
1/2 tsp salt
1/2 tsp pepper
juice of 1 lime
1 green chili (chopped..take seeds out if you don't want it too hot)

Just combine everything in a bowl and leave for 30 minutes before serving for the flavours to combine. Taste for seasoning before serving.

Lime and coriander rice

400g cooked rice (I use boil in the bag rice I find it easier)
juice of 1 lime
1/2 bunch coriander leaves (chopped)

Just combine the hot cooked rice with the lime and chopped coriander.

Black eyed beans

Open can and reheat in a saucepan and drain  (lol) some things are that easy, 

All you need to add then is some simply shredded iceberg lettuce , some fat free greek yogurt and some fresh chopped coriander to sprinkle on top. 

You can see from the pictures just lay out the individual components and everyone can help themselves. If you want to make a burrito you can now use WW wraps as a healthy extra (at time of writing but please check for syns) so you can take the  individual components and wrap them up in the tortilla.  

syn free and serves 4-6 

Monday, 25 June 2018

Sweet potato crust quiche (Slimming World friendly)

I have seen this type of quiche all over the internet recently so thought would give it a try for my Slimming World class taster night and it proved to be very popular!

It's a really easy quiche to make and you can easily add any vegetables or fillings  you like in the quiche I used pepper, mushrooms and bacon but feel free to add spinach or sweetcorn or even leftover vegetables from a Sunday dinner it's very versatile.

Sweet potato crust quiche

3 sweet potatoes (peeled and thinly sliced)
6 large free range eggs
125ml quark (about half a 250g tub)
1 pepper (chopped)
1 onion (chopped)
4 smoked bacon medallions (chopped)
50g mushrooms (chopped)
low calorie spray oil
salt and pepper

Spray a pie dish with low calorie spray oil and then line the dish with the sweet potatoes including up the sides of the dish (you want a couple of layers deep on the dish.) Place in an oven preheated to Gas 6 /200/400 for 20 minutes until just starting to colour. Take it out of the oven and gently push the slices to ensure the cover the dish and they form the 'crust'.

While the crust is cooking take a frying pan and spray with low calorie spray oil then add the bacon, onion, mushrooms and peppers and cook over a medium heat for about ten minutes until softened then take off the heat.

Place the eggs, quark and tsp each of salt and pepper in a jug and mix well.

Put the vegetable and bacon mix from the frying pan into the cooked sweet potato crust and pour over the quark and eggs mixture.

Bake in the oven Gas 6 /200/400 for about 30 minutes until the top is browned.

Syn free

Friday, 22 June 2018

Pork Vindaloo (Slimming World friendly)

I make no claims to how authentic this recipe is but it's easy to make and very tasty. Vindaloo has the reputation of being very hot but you control how hot you make this depending on how hot your chili powder is.

You use a few different spices  for this recipe but they aren't expensive and can be bought in any big supermarkets. As usual I use frozen crushed garlic and ginger but you can use fresh or from a tube but some of the ones in a tube contain oil so check the syns. This recipe takes a little while to cook but I might experiment making it in the slow cooker or my pressure king pro.

Also if you don't have loads of time to marinate the pork just do it for half an hour it will still be ok but I often mix it up in the morning to cook when I get in from work.

Pork Vindaloo

700g lean diced pork
125ml vinegar
1 onion (chopped)
2 tsp ground cumin
2 tsp mustard seeds
4 cloves garlic (crushed)
2 tsp grated fresh ginger (or use a paste, see notes above)
2 tsp chili powder (mild or hot as you prefer)
1/2 tsp ground cloves
1 can chopped tomatoes
salt and pepper

Place the pork and onion in a large bowl and then in a small separate bowl make the marinade by mixing the vinegar, cumin, mustard seeds, ginger, garlic chili powder and ground cloves and mix well.

Pour the marinade over the pork and onions and mix ensuring the meat is fully coated. Cover and set aside in the fridge for a few hours or overnight.

When you are ready to cook take a large saucepan and put the marinated pork mixture in it, Add the can of tomatoes and rinse the can out and pour that water in too. Season with 2 tsp salt and 1/2 tsp pepper.  Bring to a boil then reduce the heat and simmer over a low heat for 30-40 minutes until the pork is cooked and the sauce has reduced and thickened. 

Serves 4 and is syn free

Wednesday, 6 June 2018

Amazing speedy one pot pasta (Slimming World friendly)

This recipe is amazing the pasta cooks in just 10 minutes so it's a perfect after work dinner. Feel free to add mushrooms if you like and of course you could leave out the bacon and make it vegetarian /vegan.

I know it sounds odd to put everything in the pot but it really works I have made it many times, No need to pre boil the pasta or drain it afterwards it really is fantastic.

The recipe makes a lot so think it would easily serve four hungry people wish I'd known this recipe when had three hungry teenagers to feed as its very economical too!

Amazing speedy one pot pasta

500g spaghetti broken into half lengths
250g pack bacon medallions (sliced into strips)
1 can chopped tomatoes
2 cloves garlic (crushed)
1 large onion (diced)
1-2  tsp chili flakes (if liked)
2 tsp dried oregano
2 tsp dried basil
2 pints hot vegetable stock (from a cube is fine)
black pepper

Take a LARGE saucepan (a pressure cooker base would be good). Place all the ingredients apart from the salt and pepper into the pot and stir very well together cover with a lid and bring to the boil.

Turn down the heat and simmer for 10 minutes still covered but stir well every 2 minutes to stop the pasta sticking to the bottom of the pot.

After 10 minutes almost all the liquid will have evaporated and the pasta should be cooked, Take a bit to taste and if not cooked as you like it just simmer a little longer but keep stirring every few minutes. I didn't add any salt as the vegetable stock was salty enough just added some freshly ground black pepper.

Stir well and serve immediately.

Syn free

Thursday, 17 May 2018

Royal Wedding Pavlova (Slimming World friendly)

Now this is not syn free but it's pretty good for syns for a real luscious pavlova. I made this for our royal wedding party in our local class and it was a big hit.

You do need to make the base ahead of time as it needs to cool I made it in the morning of the party and decorated it just before going but you can make it the night before no problem.

Royal Wedding Pavlova

4 large free range egg whites
175g caster sugar
3 tbsp granulated sweetener (I use stevia or splenda)
1 tsp cornflour
1 tsp white wine vinegar
1 tsp vanilla extract
pinch salt

250g tub thick 0% fat free Greek yogurt
2 tbsp granulated sweetener (as above)
1 tsp vanilla extract

large punnet of bluberries
1 punnet strawberries

Place the egg whites and the pinch of salt  in a large mixing bowl and whisk until they form firm peaks. Gradually add the sugar and sweetener a tablespoon at a time and gently whisk in, Add the cornflour, vinegar and vanilla and whisk in. Keep whisking until the mix is making firm peaks and should look glossy.

Line a baking sheet with baking parchment and spoon the mix onto the tray making a rough rectangle shape.

Bake in a very low oven set to Gas 1 / 140/275 for one hour then turn the oven off but leave the pavlova in the oven with the door open a little until it is cool for at least three hours or overnight.

Put the yogurt, sweetener and vanilla in a mixing bowl and mix together well.

When the pavlova is cool place it on your serving tray upside down and peel off the baking parchment.

Spread the yogurt mixture thickly on top of the pavlova, Cut each strawberry in three slices and decorate as in the picture above with the blueberries in between.

Serves 12 at 3 syns each or a 6 very generous portions for 6 syns each.