Serves 4
Ready in approx. 30 minutes
Syns - Extra Easy FREE
Ingredients
150g plain dried couscous
4 skinless chicken breasts, thinly sliced or cut into small pieces
Zest and juice of 1 lemon
Fry light
2 red onions, thinly sliced
2 garlic cloves, finely chopped
1 tsp cumin
300g broccoli, cut into florets
1 carrot, cut into thin strips
1 red chilli, deseeded and finely chopped
A small handful of finely chopped fresh mint
A small handful of finely chopped fresh coriander
Salt and freshly ground black pepper
Method
1. Pour 225ml of boiling water over couscous, or just enough to cover. Leave to rest for 10-12 minutes, or until all the water has been absorbed. Use a fork to fluff up the couscous.
2/ Spray a large frying pan with fry light and place over a medium to high heat. Whilst the pan is heating toss the chicken with half the lemon juice in a bowl.
3. Add the chicken, onion and garlic to the pan and stir-fry for 8-10 minutes, or until the onions have softened and the chicken is cooked through. Add the cumin seeds for the last minute.
4/ Meanwhile steam the carrots and broccoli until tender, approx. 4-5 minutes. Once cooked drain and add to the chicken. Add the chilli, stir well and continue to cook for 2-3 minutes.
5. Stir the remaining lemon zest and juice, mint, coriander and fluffed up couscous into the chicken, season and serve immediately.
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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.
Ready in about 1 hour 30 minutesSyns - 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.
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.
Ready in about 15 minutesSyns 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.
Slimming World - Kofta Curry with Turmeric Rice
Serves 4Ready 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.
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.
Ready in about 8 hoursSyns - 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.
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 - Curried Pork Brochettes with Mango Salsa
Serves 4Prep time: 20 minutes + chilling
Cooking Time - 10 minutes
Syns - Original FREE
Ingredients
1 red chilli, deseeded and finely chopped
6 spring onions, trimmed and finely sliced
900g/2lb lean pork mince
2 tbsp medium or hot curry powder
3 tbsp finely chopped mint leaves
50g/2oz very low-far natural yogurt
finely grated zest and juice of 1 lime
salt and freshly ground black pepper
for the salsa
1 ripe mango, peeled, stoned and finely diced
1 bottle roasted red pepper, drained and finely diced
2 tbsp chopped coriander leaves
2 tbsp chopped mint leaves
Method
1. Place the chilli, spring onions, pork, curry powder, mint leaves, yogurt, and lime zest and juice in a bowl and mix well using your fingers. Season, cover and chill for 2-3 hours in the fridge.
2. Meanwhile, make the salsa by combining all the ingredients in a bowl, toss to mix well and cover and store in the fridge until ready to serve. if you're using bamboo skewers, put eight of them into a bowl of water to soak.
3. Preheat the grill to high. Divide the mince mixture into 32 portions and shape each one into a small ball. Thread four balls onto each skewer and cook under the grill for 4-5 minutes on each side or until cooked through. Serve immediately accompanied by the salsa.
Slimming World - Vegetable Quiche
Serves 1
Ready in about 50 minutes
Syns per serving: Green FREE, Original FREE, Extra Easy FREE
Ingredients
Peppers, diced
onions, chopped
courgettes, diced
baby sweetcorn, sliced
mushrooms, chopped
tomatoes, sliced
3 eggs
150g fat free natural cottage cheese
Method
2. Mix together the 3 eggs, 150g fat-free natural cottage cheese and some chopped parsley.
3. Lay the chopped vegetables out in an oven-proof flan dish then pour the cottage cheese mix over.
4. Pop in the oven at 190ºC/375ºF/Gas 5 for around 30 minutes, or until the quiche is set and golden brown.
Ready in about 50 minutes
Syns per serving: Green FREE, Original FREE, Extra Easy FREE
Ingredients
Peppers, diced
onions, chopped
courgettes, diced
baby sweetcorn, sliced
mushrooms, chopped
tomatoes, sliced
3 eggs
150g fat free natural cottage cheese
Method
2. Mix together the 3 eggs, 150g fat-free natural cottage cheese and some chopped parsley.
3. Lay the chopped vegetables out in an oven-proof flan dish then pour the cottage cheese mix over.
4. Pop in the oven at 190ºC/375ºF/Gas 5 for around 30 minutes, or until the quiche is set and golden brown.
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