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Slimming World - Mixed Mushroom Noodle Stir Fry

Slimming World - Mixed Mushroom Noodle Stir Fry
Free on Green

Serves 4

Ingredients

350g dried egg noodles
fry light for spraying
2.5cm piece of ginger, peeled and finely julienned
2 garlic cloves, peeled and thinly sliced
6 spring onions, trimmed and cut diagonally into 3cm
200g baby corn, halved length ways
1 red pepper, deseeded and thinly sliced
300g shiitake mushrooms, thickly sliced
200g button mushrooms, thickly sliced
150g oyster mushrooms, thickly sliced
3 tbsp dark soy sauce
freshly ground black pepper

Method

Cook the egg noodles as on the packet instructions, drain and set aside.

Spray a large non-stick wok with fry light and when hot add the ginger, garlic and spring onions. Stir fry for 1-2 minutes over a high heat for 3-4 minutes, until the vegetables are only just tender.

Add the soy sauce with 2 tbsp water and cook for 1 minute before adding the cooked noodles. Toss to mix well and cook for 2-3 minutes, until the noodles are heated through. Season well with pepper and ladle into warmed bowls.
Posted at 12.54, Add Comment
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Slimming World - Chicken and Vegetable Skewers

Slimming World - Chicken and Vegetable Skewers
Free on Original

Serves 4

Ingredients
4 large chicken breast fillets, skinned
2 tbsp mild curry powder
150g very low-fat natural yogurt
juice of 2 limes
1 tbsp artificial sweetener
2 tsp cumin seeds
300g cherry tomatoes

To Serve
salt and freshly ground black pepper
lime wedges

Method

Cut the chicken into bite sized pieces and place in a bowl. Mix together the curry powder, yogurt, lime juice, sweetener and cumin seeds. Pour this mixture over the chicken and toss to coat evenly. Cover and marinate in the fridge for 6-8 hours or overnight if time permits.

Preheat the oven to 220 and line a large baking sheet with non-stick grease proof paper (or fry light)

Thread the chicken alternately with the cherry tomatoes onto eight long metal skewers. Place the skewers onto the prepared baking sheet and place in the oven and cook for 12-15 minutes or until the chicken is cooked through. To serve, season well and squeeze over wedges of lime before eating.
Posted at 12.44, Add Comment
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Slimming World - Vegetable and Bean Soup

Slimming World - Vegetable and Bean Soup
Free on Green

Serves 8

Ingredients
3 pints vegetable stock
1 onion, sliced
225 g potatoes, cubed
2 carrots, peeled and sliced
1 parsnip. peeled, cored and chopped
1 leek sliced
140 g baby corn, sliced
2 garlic cloves crushed
1 tsp curry powder
1 tsp chilli powder
450 g can red kidney beans, drained
450 g can borlotti or pinto beans. drained
ground black pepper
2 tbsp fresh chopped parsley

Method
Heat 1/4 pint of the stock in a large saucepan and cook the onion, potato, carrots, parsnip. leek, corn and garlic for 5 minutes.

Add the curry and chilli powders with the remaining stock and bring the soup to the boil. Reduce the heat and simmer for 20 minutes or until the vegetables are tender.

Add the drained beans and cook for a further 10 minutes. Season to taste and garnish with parsley before serving.
Posted at 12.38, Add Comment
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Slimming World - Baked Potato Skins With Dips

Slimming World - Baked Potato Skins With Dips
Free on Green

Serves 4

Ingredients
4 medium baking potatoes

For the yogurt dip
150 ml low-fat natural yogurt
2 garlic cloves, crushed
1 tbsp spring onions, sliced

For the mustard sauce
150 ml low-fat natural yogurt
2 tbsp wholegrain mustard
1 jalapeno chilli, chopped

For the tomato salsa
2 medium tomatoes, chopped
3 tbsp red onion, finely chopped
1 tbsp fresh chopped parsley
1 green pepper, seeded and chopped
dash of splenda 


Method
Scrub the potatoes and place on a baking sheet. Cook in the oven at 200c for 1 hour or until soft. Remove and cool. Cut the potatoes in half lengthways and scoop out the centres with a teaspoon, leaving a 1 cm thickness shell.

Sprinkle the skins with a little salt and place the potatoes in the oven for 10 minutes or until crisp.

Mix the yogurt drip ingredients together. Mix together the mustard sauce ingredients. Finally mix the tomato salsa ingredients together.

Place the tomato salsa in each potato skin. Pour over either the yogurt or mustard sauce and serve.

Tip: Prepare the skins a day in advance for ease and speed. Pop them in the oven to warm them through before serving.
Posted at 10.48, Add Comment
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Hash Brown Potatoes with Baked Beans

Hash Brown Potatoes with Baked Beans
Free on Green
If using milk as healthy extra

Serves 6

Ingredients

For the baked beans

225g dried navy beans, soaked overnight
150 ml vegetable stock
2.5g dried mustard
1 onion, chopped
30ml (2 tbsp) dark molasses
225g tomatoes, peeled, chopped
15ml tomato puree
15g fresh chopped basil
ground black pepper

For the Potato Cakes

675g peeled, cubed potatoes
30ml semi skimmed milk
1 onion, chopped
1 garlic clove, crushed
Fry light

Method
Drain the soaked beans and rinse well under cold water. Drain and put in a large saucepan with 475 ml water. Bring the beans to the boil and boil rapidly for 10 minutes. Reduce the heat to simmer, cover and cook for 1 hour or until the beans are cooked, topping with water if necessary.

Drain the beans and return them to the pan. Stir in the vegetable stock, dried mustard, onions, molasses, tomatoes, tomato puree and basil. Season well and cook for 15 minutes or until the vegetables have cooked.

Meanwhile, make the potato cakes while the beans are cooking. Cook the potatoes in boiling water for 20 minutes or until soft. Drain well and mash with the milk.

Add the onion and garlic, mixing well and form into twelve equal sized cakes. Spray a non stick frying pan with fry light. Cook the potato cakes for 15 to 20 minutes, turning once until golden brown. Serve hot with the baked beans.
Posted at 12.52, Add Comment
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Healthy Potato Breakfast Hash

Healthy Potato Breakfast Hash
Free on Green

Serves 4

Ingredients
675g peeled, cubed potatoes
Fry light
1 red pepper, seeded and halved
1 green pepper, seeded and halved
2 tomatoes, diced
115g open cap mushrooms, peeled, quarted
30g fresh chopped parsley
ground black pepper

Method
Cook the potatoes in boiling water for 7 minutes, drain well. Spray a large frying pan with fry light, add the potatoes and cook for 10 minutes, stirring.

Chop the red and green peppers and add to the pan with the tomatoes and mushrooms. Cook for 5 minutes, stirring constantly, add the chopped parsley, season to taste and serve.
Posted at 12.46, Add Comment
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Burgers New York Style

Burgers New York Style
Free on Original 
Add 6 syns if not using the potato as a healthy extra

Serves 4
Ready in about 45 minutes

Ingredients
4x 227g baking potatoes
Fry light
1 garlic clove
1/2 onion
2x 500g packs extra-lean minced beef
1 tbsp dried mixed herbs
2 tbsp freshly chopped parsley
Salt and freshly ground black pepper

Method

Prehead the oven to 200c/Gas 6. Cut the potatoes into wedges (leaving the skin on), parboil for 5 minutes, drain, pat dry with kitchen roll and place on a baking tray. Spray with fry light and bake for 30 minutes or until cooked.

Meanwhile, crush the garlic and finely dice the onion. Place in a bowl with the beef, herbs and seasonings. Mix with your fingers, divide into 8 portions and shape each portion into a burger.

Spray the burgers with fry light and grill for five minutes on each side or until cooked to your liking. Remove from the grill and divide between four serving plates. Serve with the potato wedges, gerkins, a mixed salad and a squeeze of tomato ketchup (1 syn per level tbsp)

Posted at 11.19, Add Comment
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Roasted Sea Bass with Lime and Peppers

Roasted Sea Bass with Lime and Peppers
Free on Original

Serves 4
Ready in about 30 minutes

Ingredients
1 red and 1 yellow pepper
6 shallots
2 garlic cloves
1 lime
2 tbsp small capers
4 large sea bass fillets (approx 255g)
Salt and freshly ground black pepper
142ml chicken stock made with bovril
Dill springs to garnish

Method

Preheat the oven to 220c/Gas 7 and prepare the ingredients: deseed and thinly slice the peppers, peel, halve and thinly slice the shallots, peel and finely dice the garlic, grate the zest of the lime, rinse and drain the capers.

Arrange the pepper slices in a shallow ovenproof dish, scatter over the shallots, lay the fish in a single layer on top and season well.

Sprinkle over the garlic, lime zest and capers and pour over the stock. Cover with foil and roast in the oven for 20 minutes or until the fish is cooked through. Garnish with dill and serve with green beans.
Posted at 11.12, Add Comment
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Passport To Better Eating

Passport To Better Eating
Fresh produce, meat and fish distributors are now required to display the food's country of origin in their packaging - which is great as it can help you steer clear of chemicals or authentically re-create foreign delicacies. These tips will help you spot the healthiest and tastiest treats from around the globe.

Stay Clear of Spray
Imported grapes and carrots may have higher levels of pesticide residue than their american counterparts.

Choose Local
Fresh fruit and vegetables that spend less time in transit can be more nutritious for example the longer spinach is stored the more folate it loses.  If you can't get to a local farmers market. do the next best thing and buy UK grown.

Transport Yourself
Choose grass fed Argentine beef - It's leaner than grain fed cattle.

Cast a Seafood Net
Seafood gets points for its heigh protein and omega-3 fatty acid, But your well-being may depend on where it's from. Choose Australian spiny lobsters (they are not overfished) and pollock instead of cod.
Posted at 10.54, Add Comment
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Chicken Jalfrezi

Chicken Jalfrezi
Free on Original

Serves 4
Ready in about 45 minutes

Ingredients

4 chicken breasts
1 onion
1 red and 1 yellow pepper
2 garlic cloves
1in piece fresh root ginger
fry light
1 tbsp medium curry powder
1 tsp each of ground cumin and coriander
salt and freshly ground black pepper
a handful of fresh coriander
400g can chopped tomatos

Method

Place the chicken between sheets of clingfilm and flatten with a rolling pin. Remove the clingfilm, cut the chicken into strips and set aside. Prepare the other ingredients. Finely slice the onion, dessed and slice the peppers, crush the garlic and grate the ginger.

Spray a pan with fry light and cook the onion, peppers, garlic and ginger for 6-8 minutes. Add the curry powder, ground cumin and coriander. Season and stir fry for 1-2 minutes.

Throw in the chicken and cook for 4-5 minutes. Roughly chop the coriander and stir into the pan along with the tomatoes and 100ml water. Cover and simer for 15 minutes or until the chicken is tender. Serve.
Posted at 15.47, Add Comment
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