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Slimming World - Provencal Chicken

Serves 4
Ready in about 1 hour 30 minutes

Syns - Extra Easy Free | Original Free

Ingredients

Frylight
Salt and freshly ground black pepper
8 large skinless chicken thighs
600g tomatoes, thickly sliced
2 large courgettes, thickly sliced
3 large red onions, thickly sliced
4 garlic cloves, finely chopped
1 tbsp dried herbes de Provence
1 tsp dried red chili flakes
Finely grated zest and juice of 1 unwaxed lemon
6 tbsp tomato puree
150ml chicken stock
A small handful of fresh flat-leaf parsley, finely chopped, to garnish

Method

1. Preheat your oven to 160c/Fan 140/Gas 3. Place a large frying pan sprayed with Frylight over a high heat. Season the chicken and fry for 2-3 minutes on each side. Transfer to a plate.

2. Spray an ovenproof casserole dish with Frylight. Scatter the tomatoes, courgettes and onions over the base. Put the chicken on top in a single layer and sprinkle with the garlic, herbes de Provence, chilli and lemon zest and juice.

3. Mix the tomato puree and stock in a jug. Pour over the chicken and veg, cover with foil and bake for 40 minutes. Remove the foil and cook for a further 15-20 minutes, or until the chicken is cooked through. Garnish with parsley and serve. 
Posted at 09.38, Add Comment
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Slimming World - Mixed Vegetable Chow Mein

Serves 4
Ready in about 15 minutes

Syns per serving - Extra Easy Free - Green Free

Ingredients

300g dried egg noodles
frylight
200g chilled Quorn Chicken Style Pieces
2 garlic cloves, crushed
1 tsp finely grated fresh root ginger
1 red chilli, deseeded and finely chopped
1 large carrot, peeled and cut into matchsticks
1 large courgette, peeled and cut into matchsticks
100g mangetout, thinly sliced
1 red pepper, deseeded and cut into thin strips
150g shiitake or chestnut mushrooms, thickly sliced
12 spring onions, cut diagonally, into short lengths
225g can water chestnuts, drained and rinsed
60g beansprouts
4 tbsp soy sauce
2 tbsp rice wine vinegar
A handful of fresh coriander leaves, chopped


Method

1. Cook the noodles according to the packet instructions. Drain and then set aside.

2. Meanwhile, spray a large wok or frying pan with Frylight and place over a high heat. Stir-fry the Quorn for 5 minutes. Add the remaining ingredients except the noodles, soy sauce, vinegar and corriander, then stir-fry for 8-10 minutes, or until just tender.

3. Stir in the noodles and remaining ingredients and toss well. Serve immediately.
Posted at 10.42, Add Comment
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Slimming World - Kofta Curry with Turmeric Rice

Serves 4
Ready in about 1 hour 15 minutes

Syns per serving - Extra Easy Free

Ingredients

For the turmeric rice:

Frylight
2 tsp cumin seeds
2 cloves, 1 cinnamon stick and 1 dried red chilli
Half a tsp ground turmeric
300g dried basmati rice
300g baby spinach, roughly chopped
700ml vegetable stock
Salt and freshly ground black pepper

For the Kofta curry:

700g extra-lean minced beef
1 tbsp finely grated fresh root ginger
2 garlic cloves, finely chopped
2 tsp fennel seeds, crushed
1tsp each of ground cinnamon and medium chilli powder
500g passata
2 tsp black mustard seeds
4 plum tomatoes, roughly chopped
1 tbsp medium curry powder
1 tsp sweetener
150g fat-free natural yogurt
A small handful of fresh mint leaves, roughly chopped, to garnish

Method

1. To make the rice, place a pan sprayed with frylight over a medium heat. Add the spices, rice and spinach and stir-fry for 1-2 minutes. Add the stock and bring to the boil. Season with a little salt, cover tightly, reduce the heat to low and cook for 15 minutes. Remove from the heat and leave to stand for 15-20 minutes.

2. Meanwhile, put the beef, ginger, garlic, fennel seeds, cinnamon and chilli powder in a bowl and season. Using your hands, mix until well combined, then divide into 28 portions and shape each into a small ball. Cover and chill in the fridge until needed.

3. Put the passata, mustard seeds, tomatoes, curry powder and sweetener in a pan. Bring to the boil then reduce the heat to medium-low. Season well and cook for 12-15 minutes, stirring occasionally.

4. Add the meatballs to the pan, cover and cook gently for 15-30 minutes, turning them occasionally, until cooked through.

5. Divide the rice and kofta curry between 4 bowls. Drizzle the yogurt over the curry, garnish with mint leaves and serve.
Posted at 10.40, Add Comment
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Slimming World - Barnsley chops with mustard mash and gravy

Serves 4
Ready in about 1 hour

Syns per serving -  extra easy ½
Ingredients

Frylight
400g shallots, peeled
400ml lamb or beef stock
1 tbsp chicken or beef bovril 
1 tbsp gravy granules
A sprig of fresh rosemary
700g potatoes, peeled and chopped 
1 tsp mustard powder mixed with 1 tbsp water
A handful of fresh parsley, finely chopped 
200g fat-free natural fromage frais 
300g spring greens, shredded
3 carrots, peeled and cut into strips 
75ml vegetable stock
Salt and freshly ground black pepper
4 Barnsley chops  (or 8 lamb loin chops), all visible fat removed 

Method

1. Spray a frying pan with frylight and place over a medium-low heat. Stir-fry the shallots for 2-3 minutes. Reduce the heat to low and cook for 6-8 minutes, stirring occasionally. Stir in the lamb or beef stock, bovril, gravy granules and rosemary. Bring to the boil, then reduce the heat and simmer for 15-20 minutes.

2. Meanwhile, boil the potatoes for 15-20 minutes. Drain and return to the pan. Add the mustard, parsley and fromage frais, and mash until smooth. Set the gravy and mash aside and keep warm.

3. Spray another frying pan with frylight and cook the spring greens and carrots over a high heat for 3-4 minutes. Add the vegetables stock, bring to the boil and cook for 5-6 minutes, or until the vegetables are tender.

4. Preheat the grill to medium. Season the chops and cook for 4-5 minutes on each side for rare, 7-8 minutes for medium, and 10-11 minutes for well done. Divide the mash and chops between four plates, remove the rosemary from the gravy and pour over. Serve with the vegetables and a twist of black pepper.
Posted at 14.05, Add Comment
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Slimming World - Beef Steak Pot Roast

Serves 4
Ready in about 8 hours

Syns - Extra Easy Free

Ingredients

4 fillet steaks, all visible fat removed
200g baby new potatoes
200g baby carrots, peeled and trimmed
200g green beans, trimmed
1 garlic bulb, cloves separated and peeled
1 tbsp black peppercorns
2 tbsp white wine vinegar
200ml boiling hot beef stock
2 tbsp dried dill
Salt
A handful of fresh dill, chopped, to garnish

Method

1. Put the steaks, vegetables, garlic, peppercorns, white wine vinegar, stock and dried dill in a slow-cooker pot and stir well.

2. Season with a little salt, cover and cook on low for 7-8 hours, or until the meat is tender. Season to taste.

3. Divide the pot roast between 4 plates, garnish with the chopped fresh dill and serve.


Note:

If you do not have a slow cooker, simply preheat your oven to 160c/fan 140c or gas 3. Place all ingredients in a large casserole dish and stir well. Cook in the oven for 2 to 2 and half hours, or until meat is tender, then garnish with the fresh dill and serve. 
Posted at 11.19, Add Comment
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Slimming World - Italian Bean Stew

Serves 4
Ready In About 30 Minutes

Syns - Green 1, Extra Easy 1

Ingredients

4 shallots, finely chopped
2 garlic cloves, crushed
2 celery sticks, cut into small cubes
1 large carrot, peeled and cut into small cubes
1 red pepper, deseeded and cut into small cubes
1 tsp dried mixed herbs
A large handful of fresh basil, finely chopped, plus a few whole leaves to garnish
400g can chopped tomatoes
2 tbsp sun-dried tomato puree
100g dried pasta (any small shapes)
200ml vegetable stock
400g can borlotti beans, drained
Salt and freshly ground black pepper

Method

1. Put the shallots, garlic, celery, carrot and pepper in a large pan and cook, stirring, over a medium heat for 2-3 minutes. Add the dried herbs, chopped basil, tomatoes, tomato puree, pasta and stock and bring to the boil.

2. Reduce the heat to low, cover and cook gently for 15-20 minutes, or until the vegetables are tender and the pasta is cooked.

3. Stir in the beans and cook for 2-3 minutes, or until piping hot. Season well and divide between four plates. Garnish with the basil leaves and serve.
Posted at 18.39, Add Comment
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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.
Posted at 18.00, Add Comment
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Slimming World - Thai-style Turkey Burgers and Chips

Slimming World - Thai-style Turkey Burgers and Chips
Serves 4
Ready in about 30 minutes

Syns - Extra Easy ½
Add 6 syns if not using the wholemeal roll as a Healthy Extra

Ingredients

For the chips

3 baking potatoes, peeled and cut into chips
Fry light
salt

For the burgers

2 garlic cloves, finely chopped
½ onion, finely chopped
650g extra lean turkey breast mince
A small handful of fresh coriander, finely chopped
3 sprigs of fresh mint, leaves finely chopped
1 red chilli, deseeded and finely chopped
1 fresh lemongrass stalk, finely chopped
4 x 60g wholemeal rolls, split
8 romaine lettuce leaves
1 red onion, sliced
1 tomato, sliced

For the salad

1 cucumber, cut into thin ribbons
2 carrots, peeled and cut into thin ribbons
12 red radishes, thinly sliced
juice of 1 lemon
salt and freshly ground black pepper

For the spicy mayo

½ tsp smoked paprika
2 level tbsp extra-light mayonnaise

Method

1. Preheat your oven to 180c/fan 160/Gas 4 and line a baking tray with baking paper. Boil the chips for 3-4 minutes, then drain, shaking them slightly to roughen up the edges. Transfer to the baking tray in a single layer, spray with fry light and bake for 15-20 minutes, or until golden.

2. Meanwhile, preheat your grill to medium-high. Put the garlic, onion, mince, coriander, mint, chilli and lemongrass in a blender and whizz until well combined. Divide into 4 portions and shape each into a burger. Grill for 12-15 minutes, turning halfway, or until cooked through.

3. Put the cucumber, carrots, radishes and lemon juice in a bowl, season and toss well. In another bowl, mix the smoked paprika and mayonnaise.

4. Toast the rolls for 1-2 minutes. Layer the lettuce, onion and tomato on the base. Top with the burger and ½ tbsp of the spicy mayo, then the roll lid. Season the chips with salt and serve with the burgers and salad.
Posted at 12.56, Add Comment
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