Saturday, 19 December 2015

Christmas pudding (Slimming World friendly)

This is a lovely light Christmas pudding recipe, I took the original Slimming World recipe from online but altered it very slightly as I'm not keen on brandy or stout but the syns remain the same. The genius of this is that you can steam it in the slow cooker! My sister always does this with her Christmas puddings (Thanks Sue!) which gave me the idea to cook this one that way too.

I'm not a fan of the traditional very heavy Christmas pudding and this one is really light and fruity but couldn't be easier to make you literally just soak the fruit overnight then mix it all together.

Christmas Pudding

225g dried mixed fruit
3 tbsp cream sherry
50g white self raising flour
85g white breadcrumbs
50g dark brown sugar
2 carrots (peeled and grated)
1 apple (peeled and grated)
1 tsp mixed spice
1/4 tsp freshly grated nutmeg
1/4 tsp cinnamon
zest of 1 lemon
zest of 1 orange
3 large eggs (beaten)

Soak the dried fruit in the sherry overnight and the next day just mix everything together really well until everything is combined. Place the mixture into a pudding basin or pyrex bowl and cover the top with baking parchment and foil keeping it quite loose and tie with string to secure.

Half fill your slow cooker with boiling water and put it on high, Carefully place the pudding into the slow cooker and put on the lid and cook for five hours.

Thats it!! Just replace the top with fresh parchment and foil and keep in the fridge till ready to serve, to reheat just put back in the slow cooker the same way for 3 hours or easier still microwave in portions.

Serve 10 at 7 syns a portion

Saturday, 12 December 2015

Nigellas chicken shawarma (Slimming World friendly)

This is another recipe I adapted from Nigella Lawson new book "Simply Nigella" and its absolutely  delicious. It's a really easy recipe just throw a few spices with the meat into a bag, leave to marinade all day or overnight and then oven cook. It's spicy but not 'blow your head off' spicy just nice heat but reduce the chili if you don't want it too hot the other spices just add flavour not heat.

 I know it seems like a lot of spices but if you make any of my recipes I do use a lot of spices and once you have paid for them you only use a tsp or so of most of them so they aren't that expensive most are less than a pound for a jar.

I served it with wholemeal pitta bread, lettuce, tomatoes, red onion and a garlic yogurt sauce. My family really enjoyed it and I think it's going to be a regular dinner from now on. I have made it a few times now and often put everything in to marinade in the morning before work and then its ready to cook when I get in which makes it a quick, tasty after work dinner too.

Nigellas Chicken Shawarma

12 skinless, boneless chicken thighs (trimmed of fat)
2 lemons
4 cloves crushed garlic
2 bay leaves
2 tsps paprika
2 tsp ground cumin
1 tsp ground coriander
1 tsp dried chili flakes (less if you don't like it too spicy)
1/4 tsp cinnamon
1/4 tsp ground nutmeg (preferably freshly grated)
2 tsp sea salt

Get a large plastic freezer bag and place the chicken thighs in it. Grate the zest of the lemons into the bag and then squeeze the lemons and put the juice in the bag. Now add all the other ingredients and mix and squish everything really well till you can see through the bag all the chicken is coated with the marinade.

Place the bag in a dish in the fridge and leave to marinade all day or overnight.

Heat the oven to Gas 7/ 220/ 425 and take the chicken out of the fridge, Tip it all into a large roasting tin (I line with foil to save messy washing up) and make sure they are spread out lying flat.

Roast for 30 minutes and just check the chicken is cooked through and golden brown.

Serve in wholemeal pitta bread ( at the time of writing there are some which count as a healthy extra but check) with shredded lettuce, tomatoes, red onion and the garlic yogurt sauce.

Garlic Yogurt sauce

1/2 large tub fat free greek yogurt
2 cloves crushed garlic
1/2 tsp salt

Mix everything together and taste in case needs more salt.

Serves 4-6 people and is Syn free on extra easy

Saturday, 5 December 2015

Nigellas spicy Korean beef bowl (Slimming World friendly)

I know I'm a bit obsessed with Nigella Lawson new book 'Simply Nigella' and I'm making loads of the recipes but Slimming World friendly so look out in future weeks, This recipe was not only really easy to make but it was really tasty too my family really enjoyed it.

The chili sauce used is Sriracha and I found it in the ethnic foods aisle in ASDA but saw they had it yesterday in Marks & Spencer and its fabulous because its so tasty with chili and garlic you don't need to add any other spices or seasonings apart from the soy sauce which means you don't need to add any salt. The original recipe asks for short grain brown rice to be used but couldn't find any so used long grain brown rice and it was fine.

The measurements are in cups and I picked up measuring cups really cheaply in the supermarket but you can use a mug as a measure if you prefer.

Nigellas spicy Korean beef bowl

500g minced beef (less than 5% fat)
1 can chopped tomatoes
1  1/4 cups brown rice
1/4 cup (4 tbsps) sriracha sauce
1/4 cup (4 tbsps) soy sauce
1 bag beansprouts

Place the beef, rice, sriracha sauce, soy sauce and tomatoes in a slow cooker and rinse out the can with cold water and add that too. Mix everything together really well and then cook on low for 4 hours.

Put the beansprouts in a large bowl and pour a kettle of boiling water over them and leave for 1 minute then drain and add to the slow cooker and mix everything together very well, Put the lid back on and leave for 5 minutes then serve.

Serve 4 at 1/2 syn per portion

NOTE:  I made it in the slow cooker but Nigella says you can make it in a oven in a heavy based cast iron dish with a lid on and cook on Gas 4/180/350 for 2 - 2/12 hours and add the beansprouts the same way at the end.

Saturday, 28 November 2015

Sweet chilli salmon kebabs ( Slimming world friendly)

This recipe is super quick and easy it makes salmon go a lot further and it's change from just a plain salmon fillet. It cooks in around 20 minutes so it's a great one to cook after work looks fab on the plate you would need perhaps a nice side salad for extra speed food or maybe some stir fried vegetables. If you don't like salmon you could use any firm fleshed fish cod especially would be nice.

I served two kebabs per person so makes it a nice filling dinner. Its a bit hard to be exact on how much vegetables you need as it depends on the size of your skewer! I served with some noodles  simply cooked then tossed in some soy sauce but you could serve with rice if you prefer.

Sweet chili salmon kebabs  (serves 2)

2  large salmon fillets (1 per person)
1 red pepper (cut into pieces)
button mushrooms (cut in half)
2 tbsp sweet chili sauce
spray oil

Heat your oven to Gas 6/400/200 then cut each salmon fillet into 6 even pieces , Thread the skewers starting with a mushroom half , then pepper , then salmon and continue finish with a mushroom half this helps to hold it all together.

Line a baking tray with some baking paper or foil (to save the washing up) and lay each kebab on the foil. When all done spray lightly with the spray oil and bake in the oven for 20 minutes until the fish is cooked and the vegetables are soft.

Remove from the oven, brush with the sweet chili sauce and serve.

1.5 syns per person

Saturday, 21 November 2015

Hoisin prawns (Slimming World friendly)

This recipe came about when I had a few leftover peppers and luckily got some reduced raw king prawns in ASDA , Well they say necessity is the mother of invention....

I love Chinese food and I think hoisin sauce goes really well with seafood, I buy my Chinese sauces either online or at Chinese supermarkets but most supermarkets sell it now but don't buy ones labelled as 'stir fry' sauces they are highish in syns you want to get ones just labelled 'hoisin sauce',

Hoisin is quite strong so I add some light soy to make it a lighter sauce. I think you could make this with cooked chicken maybe or some already cooked prawns but if you use them add them right near the end so they don't overcook.

I served this with some egg noodles which are syn free but remember to use dried not fresh as the fresh ones some have syns.

Hoisin prawns

150g raw king prawns
2 red or yellow peppers (sliced)
1 large onion (sliced)
100g mushrooms (sliced)
2 tbsp hoisin sauce
3 tbsp light soy sauce
spray oil

Spray a large wok or large frying pan with the spray oil and over a medium heat stir fry the onions, mushrooms and peppers until just starting to soften.

Add the raw prawns and stir fry them until they turn pink, Add the hoisin sauce and soy sauce and mix well. Cook for another 2-3 minutes until everything is hot (Add a splash or so of water if the sauce seems too thick).

Serves two at 2 syns each.

Monday, 16 November 2015

Chinese Lettuce wraps

One thing I always fancy is Chinese food and although I have posted a few recipes for Chinese meals on this blog this was one of those recipes where I looked at loads of recipes online then made up my own which would be slimming world friendly and extra tasty.

If you like it spicy feel free to add some chili flakes or chopped up fresh chili.

Asian lettuce wraps

1 pack of extra lean turkey mince
1 red pepper (diced small)
3 spring onions (sliced)
2 tsp light soy sauce
1 tsp fish sauce (you can leave this out if you don't have it )
garlic and ginger paste (I use frozen easy to use defrost first)
OR clove of garlic crushed and 2 tsp fresh grated ginger)
low calorie spray oil

Spray a large frying pan with the spray oil and then fry the mince breaking it up into small pieces until cooked through , Add the garlic, ginger, red pepper and spring onions and cook for a few minutes .

Add the soy sauce and fish sauce (if using) and stir well keep cooking until all the liquid is absorbed.

Pull the leaves off either iceberg or baby gem lettuce (washed and dried)  and spoon in the filling.

To make it a full meal I'd serve with either noodles or maybe egg fried rice and some stir fried vegetables.

I also like to add chopped up water chestnuts and mushrooms sometimes. If you leave out the fish sauce and use mushrooms its a really good vegetarian option.

Syn free on extra easy

Thursday, 12 November 2015

Tortilla Restaurants (Slimming world friendly)

I was lucky enough to be invited to the opening of a new Cardiff restaurant the other week, The restaurant is called 'Tortilla' and I have to say it was amazing.

I know Slimming World does not endorse any restaurants but I was lucky enough to have a long chat with the chef Bruno Piers and from what he told me a lot of the ingredients they use would be very 'Slimming World friendly'.

Although they do the usual burritos and tacos which we all know are high in syns they also do this other dish called a 'Naked Burrito' and this is a lot of the yummy fillings that go into burritos but are served in a bowl so you don't get the high syn tortilla wrap. You have a choice you can eat in or have a takeaway and the friendly staff really help to give the place a great atmosphere.

When I spoke to Bruno he explained they use only fresh ingredients and in fact don't even have freezers on the premises. He was very open and honest and said they use a very little oil to stick the spices onto the grilled chicken option and a very little oil in the rice before they cook it.

To assemble your Naked Burrito you stand in front of a counter and choose your fillings so it's very easy to make sure you have lots of the speed foods like the salad and free foods like the beans to fill you up.

Mine was started with rice, then some grilled chicken then lots of lettuce and fresh salsa and a mixture of fresh coriander and onion. I also had a few lime wedges to squeeze on top and have to say it was absolutely delicious. Tasted really fresh but was also filling due to the beans and rice it was spicy but not too hot. They serve hot sauces if you like things spicier!!

To be on the safe side I counted the dish as 6 syns for a tbsp of oil but don't think it was anywhere near that much there was no oily or greasy taste to the food.

I was so thrilled to think there was somewhere I could go for food when on a shopping day out with my family or with the girls and no one had to think I was having 'diet' food or we coudn't eat somewhere as there was nothing I could have which has happened countless times in most chain restaurants.

Tortilla has many branches throughout the UK and I will definitely be back again. Have a look at the website to see what they make everything looks so good :)

Sunday, 1 November 2015

Nigellas Chicken Cosima (slimming world friendly)

This is another recipe taken from Nigella Lawsons new book 'Simply Nigella' I have adjusted it slightly to make it Slimming World friendly.

It's a really easy, quick and tasty dinner all in one pot and although there are some spices in this it's not spicy hot at all if you aren't keen on anything like that. I served it over some couscous to make it an even heartier meal.

You will need an ovenproof dish with a lid that you can use on the hob as well but if you only have an ovenproof dish you can start it in a large saucepan and then transfer it to the ovenproof dish for finishing in the oven.

It's called Chicken Cosima as it's named after her daughter who she invented the recipe for on the occasion of her daughters 21st birthday which I think is lovely.

Chicken Cosima

6 chicken thighs (trimmed of fat and cut into chunks)
500g sweet potatoes (peeled and chopped into bite size chunks)
2 cans chickpeas (drained)
1 large onion (chopped)
1/2 bag fresh baby spinach (washed)
1 pint hot chicken stock (from a cube or stockpot is fine)
1 tsp ground coriander
1 tsp ground cumin
1/2 tsp paprika
1/4 tsp turmeric
low calorie spray oil
1 tsp salt
1 tsp pepper

Spray a large ovenproof dish or saucepan (see note above) with some spray oil and place on a medium heat. Add the chopped onion, sprinkle with the salt and fry gently until soft but not browned.

Add the chicken thighs and fry for a few more minutes and then add the cumin, coriander, paprika and turmeric. Stir well and add the sweet potatoes, chickpeas and the hot stock and bring to a boil.

Put on the lid and place in a medium oven for 25 minutes. (If you started it in a saucepan this is where you transfer it to a ovenproof dish)

Remove from the oven, Take off the lid and put in the spinach, stir well and put the lid back on and leave to stand for five minutes then add the pepper and stir gently.

I served this over some couscous as its got a lot of tasty broth with it.

Serves 4

Syn free on extra easy.

Monday, 26 October 2015

Nigellas criss cross potatoes (slimming world friendly)

I had the privilege of meeting Nigella Lawson last Friday in Bath at an event including a signing of her new book. I have loved her cookery books and TV series for years and this was the 2nd time I have met her an she has always been so lovely and gracious and yes she is as beautiful in the flesh as she is on TV.

I have been looking through her book all weekend and found many recipes which with a little adjustment could be slimming world friendly but this one in particular I thought sounded delicious a cross between a roast potato and a baked potato? Yes please!!

This is hardly even a recipe but it works brilliantly. ..

Nigellas Criss Cross Potatoes

4 large baking potatoes (cut in half lengthways)
low calorie spray oil
sea salt

Put your oven on gas 7 /225/450 and place the potatoes in a roasting tin.

Make criss cross cuts in the top of each potato with a sharp knife not too deeply just about 1-2cm deep. 

Spray the potatoes with low calorie spray oil and sprinkle generously with salt.

Roast for approximately 45 minutes until brown and beautiful.

Saturday, 17 October 2015

Tasty Chinese style pork (Slimming world friendly)

This is a brilliant super quick after work dinner. I work full time so love any either quick after work recipes or slow cooker ones both help me to be organised for the evening meal for my family.

I used pork tenderloin for this recipe but it can be expensive so I usually wait until its on offer somewhere and stock up in the freezer. Morrisons and ASDA often have it on offer.

Although there is no speed food in this recipe you can easily add mushrooms, peppers , onions or even serve it with some simply stir fried vegetables to add more speed food.

I served this with my egg fried rice (You can search for the recipe in the top right hand side search box on this page) I'm sure I should be able to post a link to it but I'm not that handy with a computer!!

Tasty Chinese style pork

400-500g pork tenderloin (trimmed of any fat)
3 tbsp soy sauce
2 cloves garlic (crushed)
1 tbsp runny honey
2 tsp Chinese 5 spice powder
1 tbsp cornflour
Low calorie spray oil

Slice the tenderloin into slices (about the thickness of a pound coin) and put in a dish with the garlic, soy sauce, 5 spice and honey mix well and leave to marinate for about 5 minutes.

Spray a wok or large frying pan with low calorie spray oil and put all the pork and the marinade in and cook over a medium heat until the pork is no longer pink.

Add about 200ml of boiling water and stir well. In a separate small dish mix the tablespoon of cornflour with a few table spoons of cold water, mix well and add to the pan. Stir well and simmer for a few minutes until the sauce is thickened.

Serves 4 at 1 syn per portion

Wednesday, 7 October 2015

Slow cooker best ever bolognese ( Slimming world friendly)

I love spaghetti  bolognese such an easy dinner and this recipe means you can just turn on the slow cooker as you leave for work and come home to your bolognese sauce all ready when you get in.

I really think you need to pre fry the mince and onions before you put it in the slow cooker but it doesn't take long and I usually do that the day before and put it in the fridge (once cooled)  as  I don't like to  leave the meat in the slow cooker overnight but I do put all the other ingredients in the night before (tomatoes, stock etc) then add the cooked mince and onion in the morning before I put the slow cooker on.

As always vary the herbs as you like you can add more or less or even mixed Italian herbs or leave them out please feel free to adjust the herbs to how you like them.

Slow cooker best ever bolognese 

500g less than 5% fat beef mince
I large onion (chopped)
1 can chopped tomatoes
1 carton passata
1/2 pint beef stock (from a cube is fine)
2 cloves garlic (crushed)
2 tsp dried oregano
2 tsp dried basil
2 tbsp tomato puree
low calorie spray oil
salt and pepper

Spray a large pan with the spray oil and fry the mince and onions until the beef is cooked and onions are soft.

Put all the ingredients (apart from salt and pepper) in the slow cooker and mix well.

Cook on low for 6-8 hours (longer is ok too)

When you get in (or about an hour before you want to serve it) take off the lid and let the sauce bubble away so its not so liquid and gives you a chance to get changed and put the kettle on or get a glass of wine...

Taste and then season with salt and pepper as needed.

Cook your pasta as the instructions on the pack then either serve the sauce on top of the cooked pasta or I like to mix it into the pasta to serve.

Syn free on extra easy

Sunday, 27 September 2015

Slow cooker chunky chili (Slimming World friendly)

Autumns here and the slow cooker is coming out more and more. I am a big fan of slow cooker dishes I like to prepare everything the night before then just throw it all in the morning before I go to work and then its just cooking the rice and finishing the dish when I get in.

Traditionally chili is made with minced beef but for this one I used lean diced braising steak I sometimes find when you cook a chili all day the mince almost disappears this way the meat is very tender and stays more in pieces.

I try and add plenty of vegetables to my chilis too as its a great way to get more superfree vegetables in your meal and also for this one I add some fresh tomatoes an hour before the end of cooking to freshen the dish up.  I like a little bit of spice not too hot but of course up the chili if you like it hotter.

Slow cooker chunky chili

700g diced lean braising beef or lean stewing steak
1 can chopped tomatoes
3 tbsp tomato puree
1/2 pint beef stock (from a cube is fine)
1 large onion (diced)
2 large carrots (grated)
2 sticks celery (diced)
1-2 peppers (diced) any colour you like
2 tsp ground cumin
1/2 tsp dried chili flakes
2 cloves garlic (crushed)
1 tbsp worcestershire sauce
1/2 punnet cherry tomatoes (cut in half)
2 cans black eyed beans or red kidney beans (drained)
salt and pepper

Put everything EXCEPT the cherry tomatoes,beans and salt and pepper into the slow cooker and cook on low for approximately 8 hours.

An hour before serving remove the lid of the slow cooker to let the liquid evaporate a bit and add the cherry tomatoes and the beans and mix well.

After an hour taste to see how much salt and pepper to add, I served it over rice with my healthy extra of low fat grated cheese on top.

Syn free and serves 4 people generously.

Wednesday, 16 September 2015

Slow cooked Italian pork (slimming world friendly)

It's getting colder now and out comes the slow cooker, This is a easy after work dinner as you just pop on the slow cooker before you go to work then come in and its almost done.

I have even been known to prep it the night before and put everything apart from the meat in there then just turn it on as I go out the door in the morning.

Slow cooked Italian pork

1lb - 1 1/2 lb diced lean pork (depends how hungry your family are :)
2 onions (sliced)
2 cloves garlic (crushed)
1 can chopped tomatoes
2 tbsp tomato puree
1/2 pint vegetable stock (from a cube is fine)
2 tsp dried oregano
1 tbsp cornflour (mixed with tbsp cold water)
salt and pepper

Place everything apart from the salt, pepper and cornflour into the slow cooker and cook all day on low (about 8 hours).

When you get home take off the lid and mix in the cornflour that's been mixed with the water and stir well. Leave to bubble for another half hour. Season to taste with salt and pepper.

I served this with rice , broccoli and peas.

Serves 4 at just less than 1/2 syn per serving

Tuesday, 8 September 2015

Easy spinach and tomato pasta (slimming world friendly)

Another really simple after work dinner, Adding spinach is a great way to get more of your superfree vegetables and even people who say they don't like spinach seem to like it this way.

Although this recipe is great for vegetarians and even vegans you can always throw in some cooked chicken or prawns if you like.

The best tip I can give you for making pasta is to keep back a cup (about half a mug) of the water you cooked the  pasta in and add it at the very end and mix well into the cooked pasta this makes the sauce a little thicker and smoother.

Easy spinach and tomato pasta

250g pasta (any shape you like I used penne)

1 carton passata

1 bag of baby spinach (washed)

2 tsp garlic granules (or use fresh if you prefer)

1 tsp oregano

1 tsp basil

1 tsp salt and 1 tsp pepper

Place the passata in a large saucepan (make sure its large as you will be mixing the pasta in this later) then add the basil, oregano, garlic powder, salt and pepper. Simmer over a medium heat for about 5-10 minutes until thickened slightly.

Cook the pasta according to the packet then drain but remember to save a cup of the pasta water! (I put a cup in the colander to remind me.)

Mix the cooked pasta in with the sauce and the reserved cup of water and add the whole pack of spinach and keep stirring gently for a few minutes so the spinach wilts and the sauce coats all the pasta. Taste to see if you need any more salt or pepper.

Free on extra easy

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Thanks to my fabulous, beautiful and intelligent daughter Georgina Jones for redesigning my site and making it look better than ever!

Thursday, 27 August 2015

Perfectly purple beetroot dip (slimming world friendly)

Wow! Look at the colour of this! I had the idea to make it after spotting a beetroot and mint dip in Marks & Spencers and thinking I'm sure I can make that Slimming World friendly but their dip  didn't have this wonderful colour.

I love beetroot and this dip is very easy to make and  best of all it's syn free. I served it with some simply cut up vegetables, carrots, cucumber, celery. A great way to get some of your superfree vegetables and a tasty, healthy snack. I used garlic granules to keep the dip smooth but of course use fresh garlic if you prefer.

Perfectly purple beetroot dip

300g cooked beetroot (the vacuum packed NOT pickled in vinegar)

1 pot quark

2 tsp garlic granules

2 tsp lemon juice

1/2 tsp each salt and pepper

Simply place the beetroot, quark, lemon juice, salt, pepper and garlic in a food processor and blitz till smooth. Taste to see if you would like more salt, pepper or lemon. This will keep for about a week in the fridge.

Syn free :)

Tuesday, 18 August 2015

Crispy cheese stuffed risotto balls (slimming world friendly)

This recipe came about after I had some leftover mushroom risotto and remembered ages ago in an Italian restaurant I had arancini which are little risotto balls with a savoury filling but unfortunately they are also deep fried which is not of course Slimming World friendly.

I had to think how to make them crispy but not use loads of syns, My sister and I weighed up and tried a few different coatings and finally ended up using panko breadcrumbs which can be bought in many big supermarkets now as they are light but as they are quite big flakes I blitzed them in a food processor for a while first.

I was also thinking you could probably make this with packet savoury rice too but some have syns so be careful.I used laughing cow extra light cheese triangles for the cheesy filling but was thinking could probably use the new different flavour mini laughing cow cubes too.

They are a little fiddly but were very tasty .

Crispy cheese stuffed risotto balls 

Cold leftover risotto (about 6 heaped  tablespoons)

3 x Laughing cow extra light triangles (cut in half)

1 beaten egg

12.5g panko breadcrumbs (blitzed in a processor for a few minutes )

spray oil

Mix the beaten egg well into the risotto, Take one tablespoon of risotto in your hand and flatten it out a little.

Place the cheese in the middle and gently squeeze the ball together until its stuck together.

Roll gently in the panko breadcrumbs then place on a baking tray covered in greaseproof paper.

Repeat until you have six rice balls made then place in the fridge for half an hour to allow them to firm up.

Spray with oil lightly and bake on Gas 6 /200/400 for 10 minutes then turn them over and cook for another 10-15 minutes until browned.

Makes 6 and are just under 1 syn each

Monday, 10 August 2015

Spicy Cajun rice and beans (slimming world friendly)

I made this after it being taster night in class not knowing what to make and seeing what I had in the fridge and cupboards. It's vegetarian but could easily add some chicken or prawns to it or serve it as a filling side dish with a piece of chicken or fish.

It's easy to make but you do have to keep an eye on it as the rice can stick to the pan, Also this makes a LOT so you may want to halve the recipe but my son loved it so has had it for his lunch most days this week.

Spicy Cajun rice and beans

8oz long grain rice
2 pints vegetable stock (from a cube is fine)
1 large onion (chopped)
2 cloves garlic (crushed)
1 large can blackeyed beans (drained)
2 peppers (chopped)
1 can sweetcorn (drained)
2-3 tsp Cajun spice mix
low calorie spray oil
salt and pepper

Spray a large saucepan with spray oil and over a medium heat fry the onion and garlic until the onion is soft. Add the peppers and Cajun spice  and fry for a few more minutes then add the rice and fry for another minute.

Add the stock and over a lowish heat leave to simmer until the stock has almost all absorbed but keep stirring every now and then so the rice doesn't stick to the pan.

Taste to check if the rice is cooked if not add a little boiling water and leave to cook a little longer. Add the drained beans and corn and mix well. Cook for another couple of minutes just to warm the beans and corn through.

Season to taste with salt and pepper, Add more Cajun spice if you like it more spicy.

Syn free on extra easy

Thursday, 23 July 2015

1 syn berry cheesecake mousse (slimming world friendly)

I've been trying to find some nice healthy desserts for my son as he is now following the Slimming World plan. I know sugar free jelly is low in syns and quark is free so didn't see why I couldn't make a low syn cheesecake mousse.

1 Syn cheesecake mousse

1 packet strawberry or raspberry sugar free jelly
2 Alpen Light Summer Fruit bars
1 tub quark
cup of frozen berries (defrosted)

Make up the sachet of jelly with 1/4 pint of boiling water . Whisk until completely dissolved.  Leave for five minutes then whisk in the tub of quark until smooth.

Line 2  cups with clingfilm ensuring there is enough overlapping outside the cup.

Crumble 1 Alpen Light bar in each cup and press down to make a base.

Pour over the jelly/quark mix between the two cups and then put in the fridge to set for an hour.

Lift up the clingfilm and transfer the cheesecake to a plate and scatter the defrosted berries on top.

Serves 2 individually on extra easy for 1 Healthy Extra and 1 syn each.

Friday, 17 July 2015

Eggs in hash brown nests ( slimming world friendly)

I first saw this recipe on 'Pioneer Woman' on the Food Network and thought it could easily be made Slimming World friendly. I have put up recipes for potato rosti before but you have to grate raw potato and squeeze out the liquid and its a bit messy and time consuming but this way its really quick and easy. The Pioneer Woman version pre baked the potatoes but my sister (Hi Sue!) suggested could just microwave them for a short while which makes it even quicker.

You don't need to peel the potatoes before you grate them as the skins just come off as you grate the potatoes. When I made this I think I overcooked the potatoes slightly but they were still ok just a bit softer. The other tip is not to use large eggs as there will be too much white which will spill over. If you only have large eggs then you can put the yolks in the 'nests' and a small amount of the white. I tend to buy boxes of mixed weight free range eggs then you can just use the small ones for this recipe.

You can also make these ahead of time by preparing them until you have cooked just the potato 'nests' then finish the cooking the next day so makes it quicker in the morning.

Eggs in hash brown nests

4-5 medium sized potatoes
6 small free range eggs (or see above)
salt and pepper
low calorie spray oil

Cut a slit across the top of each potato and microwave for about five minutes, You don't want them cooked through just a little softer. Leave to cool until you can handle them comfortably. Grate the potatoes (The skins will just come away as you grate them , you can discard the skins)

Spray a muffin tin with some spray oil and place some the grated potato into each well in the muffin tin. Push the potato into the muffin tins and press down so you can a little 'nest'. (See photo) . Season with salt and pepper and spray with the oil again.

Bake in a hot oven Gas 6 /200 / 400 for about 20 minutes until browned then remove from the oven and leave to cool for about 15 minutes.

Next break the eggs into each 'nest', season again with salt and pepper and spray lightly with the spray oil.  Place back in the oven for another 10-15 minutes until you can see the eggs are cooked.

Serves 6 and syn free on extra easy

Saturday, 27 June 2015

Cola BBQ sauce (slimming world friendly)

I made this BBQ sauce the other day after thinking about the diet coke chicken I make and how it makes a thick sauce but could be good as a separate sauce.  I thought would need more tomato in it and so played about with the recipe a bit and came up with this.

 I used pepsi max as I prefer it to diet coke. I know it sounds like it would be expensive but I get worcestershire  sauce in home bargains and balsamic in Lidl where its about £1 a bottle. You can use the red, rose or white one the taste is the same don't use expensive balsamic vinegar of modena though it would be a waste.

It's easy to make just put everything in a saucepan and simmer until it's thick. I keep it in the fridge and it stores very well keeps for at least a month but it usually doesn't last that long!

Cola BBQ sauce

500g passata
2 floz worcestershire sauce
2 floz balsamic vinegar
1/2 tsp salt
1/2 tsp pepper
1 tsp dry mustard powder
1 tsp garlic powder
1 can diet pepsi or coke as you prefer.

Put everything in a saucepan and mix very well, Bring to a boil then simmer until tomato sauce consistency.

Syn free

Thursday, 11 June 2015

Italian chicken pasta bake (slimming world friendly)

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.

Italian chicken pasta bake

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

Sunday, 24 May 2015

Super fast homemade pizza !... no tweaks... (Slimming world friendly)

Before I say anything else this is NOT syn free but it is a hell of a lot less syns than 'normal' pizza and tastes as good and is SO easy to make. I'd like to thanks my friend from work Cath and her husband for giving me the recipe for the dough I just had to try it.

The recipe makes a really quick pizza dough no waiting for dough to rise or fiddling with yeast it couldn't be easier.

You can pile on all the toppings lean ham, bacon, peppers, onion, mushrooms any veg you like really and use your healthy extra for the cheese and use my syn free pizza sauce you can have a whole dinner plate sized pizza for 16 syns, You can of course have 1/2 a pizza with a load of slimming world chips and salad for only 8 syns.

It tastes just like real pizza!

First put your oven on the highest temperature it will heat to then.....


For the dough

100g self raising flour
100g fat free greek yogurt
tsp salt

Mix them all together to make a dough and knead briefly to make a smooth dough.

Pizza Sauce

1 carton passata
2 tsp dried oregano
1 tsp dried basil
2 cloves garlic (crushed ) or 1 tsp garlic powder
1 tsp salt
1/2 tsp pepper

Put all the ingredients in a saucepan and simmer until reduced and thickened. Leave to cool.

(only need two tablespoons of this for the pizza you can keep the rest in the fridge for a week or freeze it its good with pasta too)

Roll out the dough with a little more flour if you need it and it should roll out to make a pizza about the size of  dinner plate. Place it on a flat baking tray.

Spread about 2-3 tbsp of the pizza sauce on top of the dough then add all your lovely syn free toppings.

Add your healthy extra of grated cheese.

Place in your oven and cook for about 10 minutes but check after about 8 minutes until the cheese is cooked and the crust is brown.

Serves 1 person and is 16 syns on extra easy

Enjoy xx

Sunday, 17 May 2015

Smoky paprika chicken (slimming world friendly)

I know those seasoning packets seem like a good idea but you can easily recreate the flavours at home without spending so much money or using any syns. So if you buy those seasoning packets then please give this a try there is all the flavour but no e numbers or additives. It also means you can adjust the spices to how you like them.

I used chicken thighs as I prefer the flavour but you could easily use chicken breasts or even lean pork chops would be good.

Paprika Chicken

8 chicken thighs or 4 chicken breasts (skin and excess fat removed)
2 red peppers (sliced)
1 large onion (sliced)
1 tsp garlic powder (or use fresh if you prefer)
1 tsp smoked paprika
1 tbsp tomato puree
salt and pepper
low calorie spray oil

Place the onion and peppers in an ovenproof dish or small roasting tin and place the chicken on top. Make 3 cuts across the chicken, this helps to allow the flavours to go into the chicken.

Spread  the tomato puree evenly onto the chicken and then sprinkle on the garlic powder and paprika, Season well with salt and pepper and spray lightly with the spray oil.

Bake at Gas 6 /200/ 400 for 30-40 minutes until the chicken is cooked through.

Syn free on extra easy.

Wednesday, 6 May 2015

Lemon and herb baked salmon (slimming world friendly)

I love salmon but it can be a bit boring just pan fried all the time. This marinade is very quick it only has to marinate for 10 minutes and the salmon cooks in 25 minutes so its a speedy after work dinner.

I used 2 cloves of garlic as I love it but my husband thought it was a bit too garlicky so cut it down to one or leave it out completely if you'd rather.

Lemon and herb baked salmon

Preheat the oven to Gas 6 /200 / 400

4 salmon fillets

The marinade

1 tbsp lemon juice
2 tsp dried parsley
2 cloves garlic (crushed) or less if you prefer
1/2 tsp salt
1/2 tsp black pepper

Place the salmon fillets on a sheet of foil and place in a baking dish. (Keeps your dish clean) . Mix all the ingredients for the marinade together and spoon equally over the salmon fillets.

Leave to marinade for 10 minutes only, Don't leave it any longer as the lemon juice will start to 'cook' the fish if you leave it too long. Fold the foil over so the salmon are covered and place in the oven and bake at Gas 6 /200 /400 for about 25 minutes.

Syn free on extra easy

Sunday, 19 April 2015

Teriyaki pork (slimming world friendly)

This is a really quick and delicious marinade, I used it for pork this time but its really good with steak or chicken as well. I'll make no claims for its authenticity but its very tasty and just takes a few minutes to mix the marinade so makes a quick after work dinner.

I usually marinade the meat the night before but you could always do it in the morning before you go to work as long as it gets a few hours in the marinade in the fridge to absorb the flavours. As usual I use frozen garlic and ginger for convenience.

I served it over quick stir fried vegetables and noodles. (Excuse the fork marks on the meat in the picture : )

Teriyaki pork

1 pork fillet (trimmed of fat)
3 tbsp dry sherry (or chinese cooking wine if you have it)
150ml soy sauce
2 cloves garlic (crushed)
2 tsp grated ginger
2 tbsp splenda

Mix all the marinade ingredients together very well and pour over the pork. Put it in a bowl and cover with clingfilm . Place in the fridge and leave to marinate. Turn the pork over every now and then just to make sure the marinade is absorbed evenly.

When ready to cook the pork heat the oven to Gas 5/ 190/375. Place the pork in a foil lined roasting tin (saves making a mess of your tin) and pour over all the marinade and roast for about 25 minutes  and spoon the marinade over the pork a few times while its roasting.

Remove from the oven cover loosely with foil and leave to rest for five minutes. Slice the pork and serve over stir fried vegetables and noodles or rice.

Serves 4 and is 1 syn per portion.

Tuesday, 31 March 2015

Spicy chicken burrito (slimming world friendly)

I have made burrito style meals before but never included a wrap as they were high in syns but now the WW (low fat white)  wraps are a healthy extra thought would be a fab meal and taste a bit 'naughty' which is always good. This is correct at the time of editing (August 2017) but please check and these things change. I made these and said nothing to my family and no one thought they were slimming world friendly :)

The quantities I give are very generous and you will probably have lots of leftovers but they keep for a good few days in the fridge.

I know it seems like a lot a faffing about but it really is a little cooking and then an assembly job. As usual the spice level is up to you I don't like it very hot so if you use my measurements they'll be a medium spice level but feel free to increase or lower the heat as you like.

Spicy chicken burritos

For the chicken filling 

3 chicken breasts

1 onion (chopped)
2 cloves garlic (crushed)
1 tsp chili powder (mild or hot depending on preference)
1 tsp ground cumin
6 fluid ounces passata
salt and pepper

For the salsa

1 can good quality chopped tomatoes
1 red onion (chopped)
2 cloves garlic (crushed)
2 tbsp fresh corinader (chopped)
salt and pepper

 8oz boiled rice

1 can black eyed beans (heated and drained)

6 WW low fat high fibre wraps (used as your healthy extra or each wrap is 5.5 syns)

Place the chicken breasts in a saucepan and cover with water. Bring to the boil then lower the heat and simmer for about 20 minutes until no pink is inside the chicken if you pull it apart. Leave to cool in the water and when cool drain the water away and shred the chicken by pulling it apart with your fingers or two forks. 

Spray a frying pan with low cal spray oil then fry the chopped onion over a low heat until its soft, Add the garlic, cumin and chili and fry for another minute then add the passata and cook for a few minutes. Season to taste with salt and pepper then mix into the shredded chicken.

Mix all the salsa ingredients together and set aside.

Make up the burritos by laying one wrap on the board and  placing a tablespoon of  rice down the centre of the wrap, Top with about a tablespoon of the chicken ,  Half a tablespoon of beans and half a tablespoon of salsa.

To make up the burrito fold up the bottom end of the wrap then fold over the sides and finally roll it over so everything in tucked in. It might leak a little but it will taste just as good :)

Serves 6 and syn free if using the wraps as a healthy extra.

P.S. All the ingredients are really good just served in a bowl without the wrap too : ) 

Wednesday, 25 March 2015

Sticky chicken kebabs (slimming world friendly)

I made these kebabs last week when I had some chicken breasts was thinking how to stretch them out to make them go further.  . What better way than to add more vegetables ? I also served them with cous cous and salad to fill them up a bit more.

Its best if you can marinade the chicken overnight but its not the end of the world if you only marinade them for an hour or so while you prep the vegetables. I used metal skewers as they were quite cheap in ASDA but you can use wooden ones if you like but its usually recommended if you use wooden ones to soak them in water for a while first.

The other good thing with these is that you can customise them I like lots of red onion and my son doesn't like mushrooms so you can make them almost to order :)

Sticky chicken kebabs

4 chicken breasts (diced)
2 red onions (quartered each piece divided into two)
1 red pepper ( cut into 8 - cut 4 sides from the pepper then cut each piece in half)
1 green pepper (as above)
8 button mushrooms (halved)


2 tbsp light soy sauce
2 tbsp honey
2 tbsp balsamic vinegar
2 tsp crushed garlic 

Marinade the chicken breast pieces in the soy, balsamic, garlic and honey marinade for an hour or so preferably overnight.

Thread the skewers with the vegetables and the marinaded chicken I usually start with the red onion and build from there .

Place the skewers on a roasting tin (line it with foil to prevent scrubbing pans later). Cook at Gas 6 /200/ 400 for about 20-25 minutes until the chicken is browned and the veg is cooked through. 

Serves 4 at 1  1/2 syns per portion.

Tuesday, 17 March 2015

Asian style coleslaw (slimming world friendly)

I made this coleslaw to go with the Chinese style pulled pork I posted previously. I like this type of slaw especially in the Winter, Its tastes really fresh and in the Winter when we don't eat so many salads its makes a refreshing change. The rice vinegar I bought in ASDA so you don't need to go seeking specialist shops for any of the ingredients.

Its best made freshly but it's fine to make the day before there is no fat in the recipe unlike other coleslaws so it does keep well in the fridge for a couple of days. There is no need to add salt as the soy sauce is quite salty already.

Asian style coleslaw 

1/2 red cabbage (finely sliced all tough stalks removed) 
1 red onion (finely sliced)
2 carrots (peeled and grated) 
2 tbsp rice vinegar
1 tbsp light soy sauce
1/2 bunch fresh coriander  (chopped)

In a large bowl combine all the ingredients and mix well.

Syn free on all plans

Saturday, 7 March 2015

Chicken tikka masala (slimming world friendly)

I'm really impressed by the new Slimming World ready meals and especially loved the Chicken tikka masala so thought would give it a go using the recipe on the back of the box.

It tasted really good and the family loved it. It does use a lot of different spices but I have loads in my store cupboard anyway but might be expensive if you had to buy them all from scratch but you only use small amounts so if you like it then its worth investing in them. It might be worth making if you found the frozen meal either too spicy or not spicy enough as you can adjust the heat to how you like it.

The recipe is easy to make so give it a try.

Chicken tikka masala

low cal spray oil
2 onions (finely chopped)
1 red pepper (deseeded and finely chopped)
2 tsp grated root ginger (I use frozen)
3 cloves garlic (crushed)
1/2 tsp hot chili powder
2 tsp ground coriander
1 tsp ground cumin
1 tsp paprika
3 tsp tandoori masala spice mix
1/2 tsp turmeric
150g passata
1 tbsp tomato puree
700g chicken breasts cut into bite size pieces
100g fat free natural yogurt
salt and pepper
fresh coriander (to serve)

Spray a large frying pan or wok with spray oil and add the onions and red pepper and cook on a medium heat for 10 minutes until they are soft (add a little water if the are sticking)

Stir in the garlic and ginger and cook for another minute or two.  Add the spices , passata, tomato puree and 500ml boiling water. Bring to the boil over a high heat then turn the heat down and simmer for 5 minutes.

Add the chicken and simmer for 10-20 minutes until the chicken is cooked through then take the pan off the heat and stir in the yogurt. Season to taste with salt and pepper then scatter over the fresh coriander and serve.

Serve 4 and is syn free 

Saturday, 21 February 2015

Chinese style pulled pork (slimming world friendly)

It's Chinese New Year and was thinking of doing pulled pork for dinner tonight so started thinking of Chinese flavours to use making pulled pork.

I found a Lorraine Pascal recipe which I sort of followed but added and took away a few things to make it more slimming world friendly. It's a very easy recipe just throw it all in the slow cooker but needs a bit of sorting for the sauce at the end.

Chinese style pulled pork

2lb lean shoulder of pork (fat trimmed away)
2 tsp mild chili powder
1 tsp Chinese 5 spice powder
2 cloves garlic (crushed)
2 tsp fresh root ginger (grated) or use from a jar
4 tbsp light soy sauce
2 tbsp water
2 tbsp oyster sauce (not pictured)

Place everything in the slow cooker apart from the oyster sauce and mix well. Cook on slow for  8 hours until tender. You can also do it for 4 hours on high.

Shred the meat with two forks and add the oyster sauce and mix well .

I served it with Asian style slaw (recipe next week) and egg fried rice.

Syn free on extra easy

Wednesday, 11 February 2015

Creme brûlée (slimming world friendly)

I love this recipe and its really easy to make. It's basically an egg custard and then sugar is put on top after the custard is cooked and then grilled until its melted then it sets hard. They are delicious and taste really naughty when they are really not too bad for syns.

Creme brulee (makes 6)

400ml 1% milk
2tsp vanilla essence
4 large free range eggs
4 tbsp granulated sweetener (I like splenda)
12 tsp sugar 

In a large jug whisk together the eggs, milk, vanilla and sweetener. Put six individual ramekins (or you can use small heatproof coffee cups) in a baking tin or ovenproof dish then fill each ramekin up with the mixture.

If you put the ramekins in first it means you don't have to move very full ramekins!

Pour hot water all around the ramekins until halfway up the sides then carefully place the dish in the oven at gas 4/180/350 and bake for 30-40 minutes until you can see the custard has set.

Take the ramekins out of the dish and leave to cool, When cold sprinkle each custard evenly with 2 tsp of sugar and then place under a very hot grill until the top caramelizes and bubbles.

Leave for a few minutes to set then dig in and crack the lovely caramel top.

WARNING if you make these and caramelise the top they need to be eaten straight away . If you want to make them last a few days (and they will keep about 5 days ) then keep the custards covered in clingfilm in the fridge and just do the topping as you want them.

If you use your milk from your B choice then they are 2 1/2 syns each

If you use milk as syns then they are approximately 4 syns each.

Tuesday, 3 February 2015

Special fried rice (slimming world friendly)

This is a quick simple dinner to make from leftover cold rice and you can add in whatever bits and pieces you have in the fridge. I used ASDA Chinese chicken chunks which I thought gave it a more Chinese flavour but you could use a bit of leftover chicken or beef or any meat really ham would be good too.

It's really important the rice you use is cooked and cold if you use hot rice it sticks together and goes clumpy. You can even use frozen rice straight from the freezer as long as you make sure its heated right through so if you have frozen leftover rice you can make dinner in about 15 minutes.

Special fried rice

2 eggs
approx 8-10 oz cold cooked rice
3oz prawns
1 pack ASDA Chinese chicken chunks (or about 4oz of any leftover cooked meat) chopped
3 spring onions (sliced)
3oz frozen peas
spray oil
salt and pepper

Beat the eggs well and add 1/2 tsp salt and  1/2 tsp pepper . Heat a wok or large frying pan and add some spray oil .

Scramble the eggs by stirring them around in the wok then add the cooked rice. Keep stirring and moving the rice around for a few minutes then add the spring onions and peas, Keep it moving and stirring so it doesn't stick  then add the prawns and chicken and carefully mix everything together until everything is hot.

Serve immediately

Serves 2

Syn free on extra easy

Saturday, 24 January 2015

Easy sticky ginger pork (slimming world friendly)

I invented this recipe as was going to make the classic diet coke chicken but with pork then spotted a bottle of diet ginger ale and thought would try making something with that and  it was a hit with the family and really quick and easy to make.

You could of course use chicken if you didn't want to use pork. The ginger ale doesn't make it very gingery but you could add some crushed fresh ginger if you wanted to increase the ginger flavour.

Easy ginger pork

500g lean diced pork
1 onion (sliced)
2 peppers (sliced)
100g mushrooms (sliced)
1 clove garlic (crushed)
350ml diet ginger ale
1 tsp sat
1/2 tsp freshly ground black pepper
low cal spray oil

Spray a large frying pan or wok with spray oil and over a medium/high heat fry the pork until browned (about 5-10 minutes). Add the onions, garlic, peppers and mushrooms and stir fry until the onions are soft .

Pour in the ginger ale and season with the salt and pepper then bring to the boil and  simmer until the sauce has reduced to a sticky sauce . Taste for seasoning and serve with plain boiled rice or noodles.

Syn free on extra easy.

Saturday, 17 January 2015

Breakfast egg muffins (slimming world friendly)

These are brilliant for a quick breakfast to grab and go, They are also good for a filling lunch with some baked beans or a side salad. I used peppers, spring onions and mushrooms but you could put any veg you like in there really, tomatoes, broccoli, peas, sweetcorn whatever you fancy.

I know these are really popular and a lot of people make them but have noticed some put the vegetables in raw and when I tried this I found it made the muffins a bit watery so the simple answer was to cook the vegetables first.

You can use ordinary muffin tins but silicone ones work better (you can get them from pound shops don't have to be expensive)  as it makes them easier to get out afterwards. Just make sure you put them on a baking tray too as when full they can get a bit soft.

Breakfast egg muffins

6 slices lean ham (or use a pack of wafer thin ham)

6 large free range eggs

2oz mushrooms (chopped)

1 red pepper (chopped)

3 spring onions (chopped)

low cal spray oil

salt and pepper

Line the muffin tins with the ham try to fill in any gaps but it doesn't matter too much if there are little gaps.

Fry the mushrooms, pepper and spring onions over a low heat in a little spray oil until soft (about five minutes)

Beat the eggs well and season with salt and pepper.

Divide the cooked vegetables between the muffin tin and then pour over the beaten eggs,

Bake at gas 6 /200/400 for about 20-25 minutes until cooked and browned on the top.

Serve warm or cold will keep for about a week in a covered container in the fridge.

Syn free on extra easy.

Saturday, 10 January 2015

Prawns in yellow bean sauce (slimming world friendly)

I love a Chinese takeaway and this is the nearest thing to it but all slimming world friendly. I know prawns are expensive but I picked up two bags of king prawns at Aldi for £2.49 each and it fed four of us so no more expensive than chicken or beef really.

I bought the yellow bean sauce from the Chinese supermarket I go to (Wai Yee Hong in Bristol) you only need a small amount so its worth buying and keeps for ages in the fridge. Wai Yee Hong also do mail order which I sometimes do as I live in Wales and they do HUGE sizes of soy sauce and other items very reasonably priced so if you like to cook Chinese food worth an order.

This recipe is based on the one in Gok Wans book 'Gok cooks Chinese' with some adaptations to make it slimming world friendly. Its really quick and simple to make. I served it with egg fried rice and stir fried vegetables.

Prawns in yellow bean sauce

500g king prawns
2 tbsp light soy sauce
2 tbsp yellow bean sauce
50ml water
1 onion (cut into chunks)
2 green peppers (sliced)
3 cloves garlic (crushed)
low calorie spray oil.

Place a wok or large frying pan over a high heat and spray with oil. Add the onion and peppers and stir fry for a few minutes until onion is soft. Add the garlic and stir fry for another minute then add the soy sauce, water and yellow bean sauce and bring to the boil then add the prawns and heat through for two minutes. Serve immediately.

Serves 4 at 1/2 syn per portion.

Thursday, 1 January 2015

Spicy lentil and tomato soup

Happy New Year!!!

Here we go again, I'm back on track now for the new year and also going booze free for January to raise money for Cancer Research so wish me luck!

Its blowing a gale outside and rainy so wanted to make something spicy, filling and I can take to work for my lunches next week. I love this soup as its really thick and filling just what you want this weather. As always feel free to up the chili if you like it hot or do what my husband does and add tabasco before eating.

These proportions make a BIG saucepan (I use the base pan of my pressure cooker) full of soup so halve the recipe if you don't want so much but it does freeze really well too.

Spicy lentil and tomato soup

2 mugs of red lentils
2 tins chopped tomatoes
2 large onions (chopped)
2 tbsp tomato puree
2 tsp mild chili powder
2 tsp ground cumin
2 tsp ground coriander
1 tbsp grated ginger
3 cloves garlic (crushed)
2 litres vegetable stock (from a cube is fine)
salt and pepper
spray oil

Spray large saucepan with spray oil and add the chopped onion and over a low heat let it cook until soft but not brown. Add the cumin, coriander, chili, garlic and ginger and stir for a minute or two. Add the lentils, tomatoes, tomato puree and stock. Bring to a boil then simmer until lentils are soft and soup is thick. Season to taste with salt and pepper.

Syn free on extra easy