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Slimming World - Seafood Ratatouille Casserole

Serves 4
Ready in about 30 minutes

Syns - Extra Easy Free, Original Free

Ingredients

Fry light
1 medium aubergine, cut into small chunks
1 large onion, roughly chopped
1 courgette, cut into small cubes
1 red pepper, deseeded and roughly chopped
2 garlic cloves, chopped
400g can chopped tomatoes
400g can cherry tomatoes
A large handful of fresh basil, finely chopped, plus a few whole leaves to garnish
500g large raw king prawns, peeled with the tails left on
200g baby squid rings
200g fresh mussels, cleaned, discarding any that are already open
400g skinless and boneless salmon fillets, cut into bite-sized pieces
Lemon wedges, to serve

Method

1. Spray a large casserole dish with Fry light and place over a medium heat. Add the aubergine, onion, courgette, pepper and garlic, then stir-fry for 4-5 minutes.

2. Add the tomatoes and chopped basil and bring to the boil. Cover, reduce the heat and simmer for 12-15 minutes.

3. Add the prawns, squid mussels and salmon. Toss to mix well and season. Cover and cook over a low heat for 10 minutes, or until the fish is cooked through, the mussels have all opened, and the prawns are pink.

4. Divide the casserole between 4 bowls. Add a twist of black pepper, garnish with the basil leaves and serve with the lemon wedges for squeezing over.

Slimming World - Summer Prawn Salad

Serves 4
Ready in about 15 minutes

Syns - Green Free

Ingreidents

800g/1lb 12 oz cooked tiger prawns
1 large cucumber
350g/12oz cherry tomatoes
6 spring onions
25g/1oz wild rocket leaves

For the dressing

100g/4oz very low-fat natural yogurt
100g/4oz very low-far natural fromage frais
8 tbsp chopped fresh dill
1 tsp artificial sweetener
juice of 1 lemon
salt and freshly ground black pepper

Method

1. Place the prawns in a large mixing bowl. Peel the cucumber and then halve lengthways. Using a small spoon, deseed both the halves and discard. Cut the cumber into thin slices and place with the prawns.

2. Halve the cherry tomatoes and thinly slice the spring onions and add to the salad bowl with the rocket leaves. Toss to mix well.

3. Make the dressing by mixing together the yogurt and fromage frais until smooth. Add the dill, sweetener and lemon juice. Season and stir to mix well.

4. To serve, divide the salad between four chilled plates and spoon over the dill and yogurt dressing.

Slimming World - Spicy Prawn Linguine

Serves 4
Ready in about 20 minutes

Syns per serving - Extra Easy Free

Ingredients

397g dried linguine
Fry Light
255g cooked, peeled prawns
2 garlic cloves, finely chopped
2 large red chillies, deseeded and finely chopped
Salt and freshly ground black pepper
2 x 70g bags wild rocket leaves

Method

1. Cook the linguine according to the packet instructions. Drain well and set aside.

2. Spray a deep frying pan or wok with Fry Light and place over a high heat. Add the prawns, garlic and chillies. Season well, then stir-fry for 2-3 minutes until all the ingredients are mixed well and piping hot.

3. Add the linguine and stir through. Remove from the heat and fold in the rocket leaves. Serve immediately.

Slimming World - Prawn Biryani

Serves 4

Ready in 1 hour

Freezer friendly (only if prawns are fresh)

Syns Per Serving - Free on Extra Easy

Ingredients

198ml/7fl oz water or vegetable stock

1 onion, peeled and finely chopped

1 tsp each of finely grated ginger, chilli powder and crushed cardamom seeds

2 garlic cloves, peeled and grated or crushed

2 tsp cumin seeds

½ tsp turmeric

1 tbsp mild curry powder

1 cinnamon stick and 2 cloves

1 carrot, peeled and finely chopped

100g/3½oz fine green beans, trimmed and chopped

4 tbsp fat free natural yogurt

198g/7oz dried basmati rice

salt and freshly ground black pepper

596g/1lb 5oz raw tiger prawns

a handful of chopped coriander

Method

1. Place a wide, non-stick pan over a medium heat. Add the water or stock and onion, stir and cook for 5-6 minutes until the onion has softened.

2. Add the ginger, chilli powder, cardamom seeds, garlic, cumin seeds, turmeric, curry powder, cinnamon stick and cloves, stir and cook for 2-3 minutes.

3. Add the vegetables and yogurt and stir and cook for 2-3 minutes. Add the rice and stir-fry for 2-3 minutes. Season well.

4. Pour in 511ml/18fl oz of boiling water and bring to the boil. Add the prawns, cover tightly and reduce the heat to very low. Cook undisturbed for 12-15 minutes then remove from the heat and allow to stand, again undisturbed, for 10 minutes.

5. To serve, uncover and fluff up the rice with a fork, stir in the chopped coriander and eat immediately.

Slimming World - Prawn and Sweet Potato Curry

Serves 4

Ready in 50 minutes

Freezer Friendly (only if prawns are fresh)

Syns per Serving - ½ Syn on Extra Easy

Ingredients

794ml/28fl oz water or fish stock

2 medium onions, peeled and finely chopped

1 tbsp finely grated ginger

4 garlic cloves, peeled and crushed

1 red chilli, deseeded and finely sliced

pinch of turmeric

1 tsp each of mild curry powder, ground coriander, mild chilli powder and ground cumin

1 level tbsp tamarind pasta (optional)

397g/14oz sweet potato flesh, cut into 2.5cm/1in pieces or large bite-sized cubes

1 large red pepper, deseeded and cut into bite-sized pieces

794g/1lb 12oz raw tiger prawns, peeled but with tails left on

255g/9oz sugar snap peas, trimmed

salt and freshly ground black pepper

Method

1. Heat 100ml/3½ fl oz of the water or stock in a large saucepan, add the onions and cook over a medium heat for 4-5 minutes or until softened. Add the ginger, garlic and red chilli and stir and cook for 1-2 minutes. Add the turmeric, curry powder, ground coriander, chilli powder and ground cumin and stir and cook for 1-2 minutes.

2. Add the tamarind paste, if using, and the remaining water or stock and bring to the boil. Add the sweet potato and red pepper, bring back to the boil, reduce the heat to low and simmer gently for 15-20 minutes.

3. Add the prawns to the curry with the sugar snap peas and cook over a high heat for 4-5 minutes or until the prawns turn pink and are just cooked through and the vegetables are tender. Season well and remove from the heat.

4. Serve immediately in four warmed bowls.

Slimming World - Angel-Hair Pasta with Crab, Chilli, and Parsley

Serves 4

Ready in 20 minutes

Syns per Serving - Free on Extra Easy

Ingredients

100ml/3½fl oz fish stock

1 red chilli, deseeded and finely chopped

1 garlic clove, peeled and finely chopped

finely grated zest of ½ unwaxed lemon

454g/1lb dried angle-hair pasta or linguine

2 tbsp lemon juice

salt and freshly ground black pepper

312g/11oz freshly cooked white crab meat

4 tbsp freshly chopped flat-leaf parsley

lemon wedges, to garnish

rocket salad, to serve

Method

1. Put the stock, red chilli, garlic and lemon zest into a small pan, place over a gentle heat and bring to the boil. Cook for 1-2 minutes. Remove from the heat and set aside.

2. Cook the pasta according to the packet instructions until al dente (tender but still retaining a bite). Drain well and set aside.

3. Tip the chilli and lemon mixture into the pan the pasta was cooked in, then add the lemon juice and seasoning. Heat until sizzling, then add the pasta and crab meat and toss gently over a medium heat to warm the crab through. Add the parsley, season well, garnish with lemon wedges and serve with a rocket salad.

Slimming World - Roasted Tomato, Prawn and Bulgur Wheat Salad

Serves 4
Ready in 45-50 minutes

Syns per Serving - Free on Extra Easy

Ingredients

198g/7oz dried bulgur wheat
397g/14oz cherry vine tomatoes
1 red pepper, deseeded and cut into bite-sized pieces
2-3 garlic cloves, peeled and finely chopped
low calorie cooking spray
salt and freshly ground black pepper
6 spring onions, thinly sliced
312g/11oz cooked and peeled large prawns
a small handful of roughly chopped flat-leaf parsley
juice of 1 lemon

Method

1. Place the bulgur wheat in a large, heatproof bowl and pour over boiling water to just cover the grains. Cover and leave to soak for 15-20 minutes until all the water is absorbed.

2. Preheat the oven to 200c/Gas 6. Place the tomatoes and red pepper on a non-stick baking sheet, scatter over the garlic and spray with low calorie cooking spray. Season well and roast in the oven for 15-20 minutes. Remove from the oven and transfer to a wide, shallow salad bowl along with any juices.

3. Fluff up the bulgur wheat grains with a fork and add the tomatoes and peppers with the spring onions, prawns and chopped herbs. Stir in the lemon juice, season well and toss to combine evenly. Serve immediately.

Slimming World - Seared Scallops with Minted Pea Puree

Serves 4
Ready in 30 minutes

Syns - Free on Extra Easy

Ingredients

12 large or 20 small fresh scallops, cleaned
juice and finely grated zest of 1 lemon
1 red chilli, deseeded and very finely chopped
2 tbsp very finely chopped parsley
salt and freshly ground black pepper
finely chopped chives and lemon zest, to garnish
lemon wedges, to serve

For the minted pea puree

100ml/3½fl oz vegetable stock
312g/11oz frozen peas
5-6 tbsp very finely chopped mint
2-3 tbsp fat free natural yogurt

Method

1. Place the scallops in a large ceramic bowl with lemon juice and zest, red chilli and parsely. Season to taste, stir to mix well and leave to marinate for 10-15 minutes.

2. Meanwhile make the pea puree by placing the stock in a wide frying pan and bringing to the boil. Add the peas and cook for 6-8 minutes. Season well and transfer the mixture to a food processor together with the chopped mint and yogurt. Blend until fairly smooth, transfer to a bowl, set aside and keep warm.

3. Heat a large, non-stick frying pan until very hot, add the scallops and sear and cook for 1-2 minutes on each side or until just cooked through (do not overcook or they will become tough).

4. Spoon the pea puree on the base of four shallow plates and divide the scallops between them. Serve immediately, garnished with the chopped chives, lemon zest and lemon wedges to squeeze over.

World Recipes

Slimming World - Seafood Ratatouille Casserole

Slimming World - Summer Prawn Salad

Slimming World - Spicy Prawn Linguine

Slimming World - Prawn Biryani

Slimming World - Prawn and Sweet Potato Curry

Slimming World - Angel-Hair Pasta with Crab, Chilli, and Parsley

Slimming World - Roasted Tomato, Prawn and Bulgur Wheat Salad

Slimming World - Seared Scallops with Minted Pea Puree

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