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.

Monday, 14 May 2018

Falafel and tzatziki (Slimming World friendly)



I love falafel and of course they are usually deep fried but this recipe bakes them in the oven so not only are they delicious they are syn free ! They are great as a healthy snack or served with a salad they make a filling and tasty lunch. The tzatziki is fresh with cooling yogurt and cucumber and goes brilliantly with the falafal. If you have never tried them before give them a go they are simple to make.


Falafel

1 large onion (peeled and finely chopped)
2 x 400g tins of chickpeas (drained and rinsed)
3 cloves garlic (crushed)
2 tsp ground cumin
2 tsp ground coriander
2 tsp salt
1 tsp fresh ground black pepper
small bunch fresh coriander (chopped)
low calorie spray oil


Preheat the oven to Gas 6/200/400

Spray a frying pan with the spray oil and add the onion and fry over a low heat for 5-10 minutes until softened (add a little water if it starts to stick). Set aside for 10 minutes to cool slightly.

Add to a food processor with the chickpeas, garlic, spices, fresh coriander, salt and pepper. Blitz for a few minutes then scrape the sides down and blitz again. Don't make it too smooth it's good to have a little texture.

Line a baking tray with baking parchment and then take spoonfuls of the mixture and shape into a patty by rolling into a small ball then press down to make the shape. Place the falafel patties on the baking tray and spray with the spray oil.

Bake for 30-40 minutes until browned.

Syn free


Tzatziki

250ml fat free Greek yogurt
half a cucumber
1 clove garlic (crushed)
6 fresh mint leaves (chopped finely)
1/2 tsp salt


Place the yogurt, garlic, mint and salt in a bowl.  Cut the cucumber in half longways and scrape out all the seeds using a teaspoon and discard the seeds. Grate the cucumber and mix into the yogurt mixture.

Mix well and taste you might need a little more salt.

Syn free








Tuesday, 8 May 2018

Spring vegetable frittata (Slimming World friendly)




This is a really easy dish to make and it's great to take cold  for packed lunches and picnics too or you can serve it hot with baked beans and sausages.  It's a good way to use up leftover vegetables and potatoes or you can cook them freshly for this. You can vary the vegetables if you have some cooked spinach, peas, mushrooms,cabbage or even brussels sprouts are pretty good in this. It's simply seasoned with salt and pepper but you can add some herbs or chili if you like that. Just remember the vegetables need to be cooked before making the frittata or else it will be watery.

For ease I used a square silicone brownie pan but you can use any square or rectangular baking dish just line with baking parchment or greaseproof paper.


Spring vegetable frittata

1 head of broccoli (broken into florets)
250g baby new potatoes (sliced)
4 spring onions (chopped)
6 large free range eggs (beaten)
salt and pepper


Place the sliced potatoes in a large pan of boiling, salted water and cook for 10 minutes then drain and set aside. Do the same for the broccoli but just for 5 minutes (or you can steam the broccoli over the potatoes if you have a steamer). Of course if you are using leftover vegetables just put them directly into the dish.

Put the potatoes and broccoli in your lined dish and scatter over the spring onions. Season the eggs with a tsp each of salt and pepper and whisk well then pour over the vegetables.

Bake in the oven at gas 6 /200/ 400 for 20-30 minutes until browned and set and not wobbly in the middle.


Serves 4-6 and is syn free


Thursday, 3 May 2018

Spaghetti Amatriciana (Slimming World friendly)




I make no claims for the authenticity of this Italian inspired dish I've been making it for years and it's a really tasty and economical meal. In the recipe I use carrots, celery and onion which is a great way to use up veg from the veg drawer of the fridge but I have recently discovered in ASDA and I think maybe Iceland do it in the frozen section they sell something called 'base casserole mix' which contains all those veg chopped and ready to use which can make this even quicker to make. Alternatively you can put the veg in a food processor and chop them that way or the good old fashioned way with a knife.  

As always feel free to reduce the chili in this if you don't like it spicy but it is a small amount and just gives a nice warmth it's not too hot. As always when making pasta sauces I keep back a cup or half a mug of the water the pasta was cooked in as when you add this to the finished sauce it makes the sauce come together beautifully to coat the pasta.  



Spaghetti Amatriciana


400g dried spaghetti 
8 bacon medallions (smoked or unsmoked as you prefer chopped )
2 carrots (peeled and finely chopped) 
1 large onion (finely chopped) 
2 sticks celery (finely chopped) 
2 tins chopped tomatoes 
4 cloves garlic (crushed) 
1 tsp chili flakes 
low calorie spray oil
1/2 tsp salt
1 tsp freshly ground black pepper  


Take a large saucepan and spray lightly with the oil then add the carrots, celery, onion, bacon, chili and garlic in the pan and cook over a medium heat for 5-10 minutes until the veg has started to soften. Add the tins of tomatoes and half fill them with water to rinse out and add that to the pan. Bring to the boil then reduce heat and let it simmer for 20 minutes or so until the sauce has reduced down and thickened. Season with salt and pepper add more if needed but remember the bacon can be salty. 

Cook the spaghetti in plenty of boiling , salted water then drain (Remember to save a cup of the pasta water back I leave a cup in the colander to remind me) then add the drained pasta and the reserved pasta water into the saucepan that contains the sauce.  Mix well for a few minutes until the sauce coats the pasta. 


Serves 4 and is syn free and I usually serve with a side salad.









Saturday, 28 April 2018

Tequila and lime chicken (Slimming World friendly)




This is a super easy and quick recipe perfect for after work. You just throw everything into a plastic food bag and leave it to marinate all day then put in the oven at night. I first saw this recipe in Nigella Lawson book 'Simply Nigella' I just tweaked it a bit to make it Slimming World friendly. Don't worry about the tequila tasting too strong it really doesn't it just helps to tenderise the chicken.


Tequila and lime chicken

8 chicken thighs (boneless and skinless all visible fat removed)
70ml tequila
2 limes (unwaxed)
1/2 tsp dried chili flakes
2 tsp salt
low calorie spray oil
small bunch fresh coriander


Take a large plastic food bag and put the chicken, tequila, salt and chili flakes in it. Grate the zest from the limes and add to the bag (I use the fine side of a grater) and then cut the limes in half and squeeze all the juice from both the limes into the bag. Do the bag up and squish and turn the bag so everything is mixed well and covered in the marinade. Lay the bag in a dish and leave in the fridge all day or overnight.

Preheat the oven to Gas 6 /200/400

Get a large ovenproof dish spray lightly with the spray oil and then take the chicken out of the bag and place it in a single layer in the dish but keep the marinade back in a jug for later. Put the dish in the oven for 30 minutes then take it out turn the chicken pieces , pour over the reserved marinade then put back in the oven for another 20-30 minutes until lightly browned. Remove from the oven sprinkle over the fresh chopped coriander and serve.


Serves 4 at 2 syns per portion