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Slimming World Healthy Chicken Korma

Information

Serves 4

Ready in about 50 minutes

Syns - Original 3

Ingredients

80z/227g onions

1 in/2 1/2 cm piece fresh root ginger

3 garlic cloves

1/4 pint/142 ml Stock made with chicken Bovril

4 chicken breasts

1 tbsp ground coriander

1 cinnamon stick

5 cardamom pods

salt and freshly ground black pepper

juice of 1 lemon

1oz /28g grated creamed coconut

5oz/142g very low fat natural yogurt

1/2oz /14g toasted flaked almonds

A small handful of fresh coriander

Lemon wedge to serve

Method

1. Roughly chop the onions, ginger and garlic. Place in a food processor and blend for a few seconds to form a smooth paste. Transfer to a frying pan and add the stock. Bring to the boil and simmer gently for 5 minutes stirring often.

2. Cut the chicken into chunks. Add to the onion mixture and cook, Stirring often for a further 5 minutes or until the chicken is coloured all over. Stir in the spices, seasoning and lemon juice. Add the coconut and cook gently stirring occasionally for 10 minutes.

3. Gradually add the yogurt, a spoonful at a time, stirring continuously. Cook for a further minute until thick. Pour in 1/4 pt/142 ml water and simmer gently for 15-20 minutes, stirring occasionally, until the chicken is tender and cooked through.

4. Discard the cinnamon stick and cardamom pods. Transfer to warmed serving plates. Sprinkle with the flaked almonds and coriander and serve with lemon wedges.

Healthy Vegetable and Quorn Curry

Information

Serves 4

Ready in about 45 minutes

Syns - Green Free

Original Free

Ingredients

2 onions

2 garlic cloves

4 carrots

2 courgettes

7oz/198g swede

2 red peppers

14oz/397g button mushrooms

Fry light

340g Quorn mince

4 tbsp mild curry powder

2 x 400g cans chopped tomatoes

salt and freshly ground black pepper

A small handful of fresh coriander

4 tbsp very low fat natural fromage frais and lime wedges to serve

Method

1. Prepare the ingredients : roughly chop the onions, crush the garlic, cut the carrots, courgettes and swede into bite sized pieces, deseed and roughly chop the peppers and halve the mushrooms.

2. Heat a pan sprayed with fry light. Add the onions and garlic and fry until tender. Add the vegetables, Quorn curry powder and chopped tomatoes along with 8 tbsp water and bring to the boil. Reduce the heat and simmer for 20-25 minutes, or until the vegetables are tender.

3. Season to taste, chop the coriander and sprinkle over. Drizzle with fromage frais and serve with lime wedges.

Healthy Grilled Tiger Prawns

Grilled Tiger Prawns are an ideal spicy starter!

Information

Serves 4

Ready in about 15 minutes

Syns - Original FREE

Ingredients

1lb/454g Raw Tiger Prawns

1 Garlic Clove

1 Green Chilli

1/2 Lime

1/2in/1cm Piece fresh root ginger

150g Pot very low-fat natural yogurt

1 tsp Garam masala

Salt and Freshly ground black pepper

Salad leaves and lime wedges to serve

Method

1. Shell the tiger prawns, just leaving the small piece of shell on the tail. Carfully cut each one in half lengthways down to the tail so that the prawns fan out. Thread on to 8 skewers and place in a shallow dish.

2. Peel and crush the garlic, deseed and chop the chilli, squeeze the juice of the lime and grate the giner. Mix with all the remaining ingredients, spoon over the prawn skewers and leave to marinate in the fridge for 20-30 minutes.

3. Remove the prawns from the marinade and cook under a hot grill from 2-3 minutes on each side. They will turn pink when they are cooked. Serve with salad and leaves and lime wedges.

Slimming World Recipes - Stuffed Garlic and Spinach Mushrooms

An Idea healthy vegetarian dinner!

Serves 4
Ready in 15 minutes

Ingredients

8 Large flat field mushrooms

Fry Light

Salt and Freshly ground black pepper

3 Large Tomatoes

6oz/170g mozzarella Cheese

11oz/312g Baby spinach

Pinch of grated nutmeg

Method

1. Clean the mushrooms and remove stalks. Spray mushrooms with fry light and place on a grill rack cap side up. Grill mushrooms gently for 5 minutes and then turn over. Season well and grill a further 5min or until they start to weep. Remove from grill and set aside

2. Meanwhile, peel and crush the garlic, cut the tomatoes into 9 slices and grate the cheese. spray a pan with fry light and place over a high heat. Add garlic and spinach and stir fry for 4-5min. Add nutmeg and season well

3. Top the mushrooms with spinach mixture. Place a tomato slice over each mushroom and sprinkle with the mozzarella. Place under a hot grill for 2-3 minutes or until the cheese starts bubbling. Serve immediately.

Serving Suggestions

Serve with couscous or a large mixed salad.

Healthy Jacket Potato with Tuna Salad

This Jacket potato with tuna salad is ready in less then 10 minutes and is perfect for a summer lunch! Its full of flavor and will keep you full till dinner.

Ingredients

1 Potato

1 Can Tuna (light) in water

1/2 cup Finely chopped onions

1/2 cup Finely chopped Red Peppers

1/2 cup Sweetcorn

1 tbsp Very low fat natural yoghurt

1 tbsp Hellmann's low fat mayo

Method

1. Prick potato with a fork (or knife) several times. Place in microwave on high for 6 minutes

2. Meanwhile drain the water from the tuna and add tuna to a bowl. Mix in onions, peppers, sweetcorn and stir in the yoghurt and mayo. Mix well

3. Place in fridge until potato is cooked.

4. Slice the potato into two half's. Get Tuna mix from fridge and add on top of potato and serve.

Tip: Make 2 Potato's and spilt the tuna mixture between both potato's for an even healthier lunch!

Low fat french fries/chips

Information

These french Fries (chips) are low in fat and taste fantastic and providing you cook them in this healthy way you can eat an unlimited amount!

Serves: 4
Syns per serving: Free on Green, 8 Syns on Original

Ingredients

2lb/908g medium sized Maris Piper potatoes
Fry Light spray
Crushed sea salt and malt vinegar [optional]

Method

1. Preheat the oven to 240°C/475°F/Gas 9. Peel the potatoes using a potato peeler and remove any blemishes or 'eyes'. Slice lengthwise into approx ½in/1cm thick rectangular chips.

2. Bring a large saucepan of salted water to the boil. Add the chips and cook for 4 minutes. Drain and leave aside for 10 minutes to dry.

3. Return the chips to the dry saucepan, cover with a lid and shake to 'rough up' the edges of the chips - this roughness is important to the texture of the chips.

4. Spray a metal baking tray with Fry Light. Transfer the chips to the tray, spray lightly with Fry Light and bake in the oven for 20-25 minutes, turning occasionally, until golden brown on all sides. Drain them on absorbent kitchen paper and serve with salt and vinegar.

nutrition information
Nutrition information (per 8oz/227g cooked)

Slimming World chips
Fat: 0.9g Cals: 170

Chip-shop chips
Fat: 28.1g Cals: 545

Slimming World Chicken Tikka Masala

Information

Serves 4

PREPARATION approx 15 minutes
COOK approx 15 minutes

Ingredients

4 x 5oz/142g skinless chicken breasts
Fry light
1 onion
3 garlic cloves
½ tsp each crushed cardamom seeds and ground turmeric
1 tblsp ground coriander
1 tsp each ground ginger and cumin
1 - 2 tsps chilli powder
1 level tblsp tomato purée
100g pot very low fat fromage frais
1 tblsp freshly chopped coriander

Method

1. Season the chicken and lightly spray with Fry light. Place under a hot grill and cook for 6 - 8 minutes on each side or until cooked through. Remove from the grill and cut into bite sized pieces.

2. Meanwhile, peel and grate the onion and crush the garlic. Spray a pan with Fry light and heat until hot. Add the garlic, cardamom, turmeric, ground coriander, ginger, cumin and chilli powder and fry for 1 minute. Add the tomato purée and grated onion and continue cooking for a further 3 - 4 minutes.

3. Add the chicken to the pan along with ¼ pint/142mls water and cook for 5 - 6 minutes. Stir in the fromage frais, season to taste and gently heat through. When hot remove from the heat and stir in the chopped coriander.

4. Serve with boiled rice and a mixed salad, garnished with freshly chopped coriander and a few lemon wedges.

Slimming Wolrd Bacon Burger with BBQ relish

Information

Serves: 2
Syns per serving:
Free on Original* and 4 Syns on Green**

*add 6 Syns per serving if not using wholemeal roll as a Healthy Extra ‘b’ choice
** add 6 Syns per serving if not using wholemeal roll as a Healthy Extra and a further 6 Syns if not using beef as Healthy Extra ‘b’ choices

Ingredients

5 spring onions
227g/8oz extra lean minced beef
1 tbsp freshly chopped parsley
Salt and freshly ground black pepper
½ small red pepper
1 ripe tomato
½ tsp barbecue seasoning
1 tbsp freshly chopped chives
2 rashers back bacon, all visible fat removed
Green salad leaves
2 x 57g/2oz wholemeal rolls

Method

1. Finely slice the spring onions, place in a bowl with the beef, parsley and seasoning. Combine with your hands and shape into 2 burgers about 10cm/4in in diameter. Cover and chill for 30 minutes.

2. Make the relish; deseed and chop the pepper, chop the tomato, mix with the barbecue seasoning and chives, cover and chill.

3. Place the burgers under a medium/hot grill for 6-7 minutes on each side until cooked through. Add the bacon for the last 5 minutes of cooking. Layer the salad leaves, bacon, burger and relish in the rolls and serve.

source - slimmingworld.com

World Recipes

Slimming World Healthy Chicken Korma

Healthy Vegetable and Quorn Curry

Healthy Grilled Tiger Prawns

Slimming World Recipes - Stuffed Garlic and Spinach Mushrooms

Healthy Jacket Potato with Tuna Salad

Low fat french fries/chips

Slimming World Chicken Tikka Masala

Slimming Wolrd Bacon Burger with BBQ relish

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