Wednesday, 25 August 2010

Chocolate cake

Serves 4, 2 syns per serving

6 large eggs seperated
5tbsp of sweetener (add more if needed)
44g of cadburys highlights hot chocolate powder

Preheat oven to 180c, spray a oven proof cake tin with fry light spray

Whisk the egg whites to the soft peak stage and set aside.

Then place the egg yolks in another mixing bowl and whisk until they start to thicken, then add the splenda and continue to whisk, but be careful not to let the yolk mixture get too thick. Add the cocoa powder into the egg yolk mixture and if it starts to get too stiff, add a little of the egg white mixture.

Carefully fold in the egg whites into the chocolate mixture and then pour the mixture into the cake tin.

Bake the cake for approx 25 minutes until springy.

Remove it from the oven but leave it in the cake tin to cool.

It is nice served with squirty cream (1 syn for 4 tablespoons).

Lemon and chilli chicken kebabs

2 large Chicken breasts, diced

1 clove of Garlic, crushed
1 tsp Chilli flakes
3 tbsp Lemon Juice
1 tbsp Coriander leaf
3 tbsp very low fat natural Yoghurt
Salt and Black Pepper

1. Mix all the ingredients into a bowl and mix throughly

2. Refridgerate and leave to marinade for an hour

3. Remove the chicken and place on skewers, peppers or pineapple can be placed in between the chicken for exytra taste

4. BQQ, grill or oven cook for 10-15 minutes until chicken is cooked

Tomato & cheese top chicken

Serves 2

2 chicken breasts
1 beef tomato sliced
84g of reduced fat grated cheese (hea for 2 people)
Fry light

1. Flatted the chicken breast by hitting with a meat tenderiser or a rolling pin until very thin
2. Fry in a pan for 5-10 minutes until cooked through
3. Put the tomatoes on the chicken and then the cheese
4. Grill for 5 minutes until the cheese has melted
5. Serve with a mixed salad

Red pepper, chicken and spinach fritatta

Serves 4, syn free on red and EE

150g spinach leaves
1 red pepper, finely chopped
6 spring onions, finely chopped
1 pack of cooked chicken pieces
6 eggs, beaten
salt & pepper
mixed herbs

Fry the onions and pepper in a frying pan with fry light
Add the spinach and cook until wilted
Add the salt and pepper, herbs and beaten eggs
Add the chicken
Fry for 5-6 minutes
Put under the grill for 5 minutes or until the fritata is cooked through

Tuesday, 24 August 2010

Hot chicken sandwiches

Hot Chicken Sandwich

Serves 4 – Free on red and EE

4 boneless chicken breast
1 courgette
2 tomatoes
2 garlic cloves
Salt & pepper

1. Slice each chicken breast width wise so that you end up with 2 flat pieces.
2. Slice the courgette diagonally.
3. Slice the tomatoes thinly.
4. Crush the garlic
5. Take one slice piece of the chicken and top with a layer of the courgette, tomato and sliced garlic.
6.  Season well and then put the other piece of chicken on top.
7. Secure the sandwich together using cocktail sticks or skewers or string.
8. Spray each side with fry light and cook on a non-stick griddle pan for about 20 – 25 minutes turning occasionally until cooked and golden brown. Serve with a salad

Saturday, 21 August 2010

KFC style chicken

Serves at least 4, 1/2 syn per piece of chicken

From a fellow Slimming World member

10 pieces of chicken (what ever cuts you like, skinned, works well with thighs)
2 slices nimble (heb or 5 syns)
1 tsp of;
Salt & Pepper
Cayenne pepper
Garlic Powder
Chicken bovril

1. Par boil the chicken for 10 minutes
2 Blend nimble to make bread crumbs
3. Mix the breadcrumbs, parsley, salt, pepper, cayenne pepper, garlic and paprika
4. Coat the chicken in bovril, with your hands
5. Cover in the breadcrum mixture
6. Oven bake for 15-20 minutes

Skewered seabass

Serves 1, syn free

1 seabass fillets
1 red pepper
2 bamboo sticks
Fry light

1. Cut the seabass into 1cm wide strips
2. Cut the pepper into squares
3. Roll the seabass strips up into balls
4. Feed the seabass the pepper onto the sticks, 4 pieces of seabass with a piece of pepper inbetween all
5. Either grill in a frying pan or oven cook for 20 minutes
6. Serve with green beans, cherry tomatoes & jacket potato

Friday, 20 August 2010

Chilli Con carne

Serves 4, 0.5 syn per portion

Fry Light

1 large onion, finely chopped
2 garlic cloves, crushed
1 tsp of ground chilli
2 tsp ground cumin
1 tsp paprika
2 cans of chopped tomatoes
4 level tbsp tomato puree
salt and ground black pepper
454g extra lean beef, minced
1 can of kidney beans

1. Spray a large saucepan with Fry Light and fry the minced beef until brown. Drain off the fat. Add the onion to the mince and cook gently until softened.

2. Add the garlic and all the spices and continue frying, stirring occasionally, for 2-3 minutes.

3. Add the canned tomatoes and tomato puree, stir well and bring to the boil. Reduce the heat and simmer gently for 15 minutes, until the liquid is slightly reduced.

4. Season with salt and pepper and add the drained kidney beans. Heat through gently for about 5 minutes.

5. Serve hot, sprinkled with chopped coriander leaves, with some plain boiled rice or SW chips and a large salad.

Wednesday, 18 August 2010

French Onion Soup

1 large onion sliced to make onion rings
1 pint of bovril made up as directed
fry light
salt & pepper

1. Fry the onions in fry light until soft
2. Add the bovril and simmer for 20 minutes
3. season to taste, serve

Breakfast mushrooms

Serves 1, syn(8 syns if not use cheese as hea)

2 large flat mushrooms, core removed
3 slices of ham, cut into pieces
42g of reduced fat cheddar, grated

1. Grill the mushrooms for 5 minutes
2. Add the ham and cheese and grill until the cheese is melted & brown

Ballotine of chicken

Serves 4

4 chicken breasts
1 pack of spinach
1 pack of mushrooms very finely chopped
4 tomatoes very finely chopped
1 pack of bacon, all fat removed
4 cocktail sticks

1. Using a meat tenderiser, flatted out the chicken until its 1cm thick
2. layer the spinach inside, then the mushrooms and tomatoes
3. roll up the chicken tightly
4. wrap in bacon
5. secure with a cocktail stick
6. oven bake for 30 mins
7. slice into 3 pieces and serve

Smash Pizza

Makes 1 pizza for 1 serving, syn free if  using cheese as hea

1/2 pack of smash
syn free toppings (ham, mushrooms, sweetcorn)
Fry light
28g of grated cheddar  (hea, 42g reduced fat or 8 syns)

1. Make up with smash with a little water, enough to turn into into a dough texture but not too much
2. flatted and cut around to make it round
3. Fry in fry light in the pan on eitherside for 5 minutes
4. Add passata and toppings
5. Oven bake for 15 minutes

Fruit Roulade

erves 4, 0.5 syn for the whole cake!

‎1 tub Quark
4 eggs
1 Tsp Baking powder (0.5 syn)
4 Tbsp Sweetner
Vanilla essence
Fresh fruit ie Strawberries/Raspberries

1. In one bowl mix together the 4 egg yolks, half the tub of quark, baking powder and vanilla essence to taste (about 1-2 teaspoons), use an eletric whisk

2. In 2nd bowl whisk the 4 egg whites then whisk half the egg whites into the first bowl and fold in 2nd half.

3. Line a swiss roll tin with baking paper and pour mixture into tin

4. bake at 180 oC for 15-20 mins (10 minutes if fan assisted oven)

5. Allow to cool then mix other half of quark with sweetner and more vanilla essence to taste. spread this across cake then add fresh fruit and roll up!

Stuffed peppers

Serves 1
syn free (8 syns if not using cheese as hea)

1 red pepper, halved & deseeded
1 packet of savoury rice
1 finely chopped red onion
42g reduced fat cheddar, grated (hea or 8 syns)

1. Cook the rice as packet instructions
2. Add the onion into the rice
3. Fill the peppers with the rice
4. Top with the cheese
5. Grill for roughly 10 mins - until the cheese is melted and browned

Squash & Sweet potato soup

Syn free
Serves 4

1 Butternut squash, peeled & diced
3 sweet potatoes, peeled & diced
1 large onion finely chopped
1 pint of vegetable stock made with 2 stock cubes
salt & pepper
mixed herbs

Can all be put into a slow cooker, blend once cooked

1. Put the sqaush, potatoes and onion in a large pan with the stock and cook on a medium heat for 2 hours

2. Once the vegetables are very soft, add herbs and salt & pepper and blend.

Stuffed cheese burgers

Serves 4, syn free if using cheese as HEA or 2 syns each


- 500g extra lean minced beef

- 2tsp Worcestershire sauce

- 1 medium egg, beaten

- 42g reduced fat cheddar cheese (8 Syns or part HEA)

- Grilled tomatoes, to serve


1. Mix the lean minced beef, Worcestershire sauce & egg together in a large bowl. Cut the cheese into four cubes.

2. Divide the beef mixture into four. Place the cheese into the centre of each and mould the meat into a burger shape.

3. Grill or barbeque with some halved tomatoes for 10-15 minutes, turning occasionally.

4. Serve with a large mixed salad and SW chips

Smokey chicken hot pot

Serves 4, 2.5 syns per portion


- 2 chicken breasts, skinless and chopped
- 4 rashers bacon, all visible fat removed, each cut into 3 pieces
- Fry Light
- 100gm chorizo sausage, sliced into thick rings (9 Syns)
- 1 onion, peeled and sliced
- 1 red pepper, deseeded and cut into strips
- 1 tin chopped tomatoes
- 300ml (½ pint) hot chicken stock
- 1tbsp granulated sweetener
- 1 can chickpeas, rinsed and drained
- 4tbsp fresh parsley, chopped
- Salt & freshly ground black pepper


1. Heat a flameproof casserole dish sprayed with Fry Light, add the bacon and fry for a few minutes. Add the chicken and chorizo. Cook, stirring occasionally, until the chicken is sealed and the pimiento oil is drawn from the chorizo.

2. Add the onion and red pepper, put the lid on the pan and cook over a medium heat for 5 minutes.

3. Add the tomatoes, stock, sweetener, chickpeas and half of the parsley. Cover and simmer for 10 minutes, then take the lid off and simmer for another 15-20 minutes to let the sauce thicken. Season to taste.

4. Serve immediately, sprinkled with the rest of the parsley.

Baked cheesecake

Generously serves 1

Syn free (using cereal bars as heb)

2 alpen lights (any flavour)

Half a tub quark

5 tablespoons sweetener

Teaspoon vanilla extract

1 egg

1. Crumple alpen bars and press into a baking tray/ casserole dish.

2. Mix the rest of the ingredients together (you could add a cadburys highlights sachet here if you like, 2 syns)

3. Pour mixture onto alpen bars and bake @ 150 degrees in another baking tray filled half way with water, until just set (approx 10 minutes,don't overcook)

4. Chill and serve alone or with your choice of chopped fruit.

Sweet potatoe pie

Serves 1

Syn free (cereal bars as heb)
2 alpen lights crumbled (I prefer choc fudge, but the choice is yours)

1 sweet potato
Half a vanilla mullerlight
1 egg
5 tablespoons sweetener
Pinch of ground ginger
Pinch of ground cinnamon

1. Peel, chop and boil the sweet potato until cooked.
2. Puree until completely smooth and mix with all the other ingredients apart from the nutmeg and alpen bars.
3. Press the crumbled alpen bars into the base of a baking tray/casserole dish.
4. Pour in the sweet potato mixture and top with a grating of nutmeg. (Or a sprinkle if using ground nutmeg) 5. bake at 150 degrees until just set, eat hot or cold.

Pork chop, roasted new potatoes & paprika dip

0.5 syns on ee and red (using potatoes as heb) and (green using pork as heb)

1 tablespoon extra light mayo
1 pork chop topped with 1 sage leaf (fat removed, unlimited ee and red or 100g, raw weight, on green as heb)
New potatoes (unlimited on ee and green, 198g on red heb)
Garlic finely chopped
1 tbsp mayo (0.5 syn)

1. Par boil new potatoes then drain and spray with fry light roast at 200 degrees with pork chop until pork is cooked and potatoes are golden.
2. Mix mayo with garlic and paprika (to taste)
3.Serve with your choice of veg and the Garlic and paprika mayo on the side as a dip for the new potatoes.

Sausage bean & cheese bake

Serves 4, 1 syn per portion on EE

8 morrisons eat smart pork sausages (4 syns)

2 tins baked beans

Mashed potatoes (enough to serve 4)

Sprinkle of mixed herbs

42g reduced fat cheddar per person, optional (hea)

1. Bake sausages in the oven until almost cooked, top with beans, mixed herbs, mashed potato and grated cheese
2.Bake until the beans are bubbling and the cheese has melted. Serve.

Sausage Hash

Serves 1, 2 syns on EE

2 morrisons eat smart pork sausages ( 1 syn)
Enough mashed potato to satisfy your appetite!
1 onion
Fry light
1 egg (or more if you like!)
1 tablespoon brown sauce, optional (1 syn)

1. Remove skin from sausages and fry in fry light with the sliced onion, mashing and breaking up the sausage meat as you go
2. When golden and cooked add mash, mix and fry to get a golden edge on the hash.
3. Serve topped with a fried egg (fried in fry light of course) and the brown sauce on the side.

Fennel and Salami pasta

Serves 4, 3 syns on ee 4.5 on green (free if you leave out the salami, and still yummy!)

28g german salami per person, cut into small strips.

1 packet Spaghetti

2 tins chopped tomatoes

1 fennel bulb finely sliced


Fry light

1. Boil spaghetti as per packet instructions.
2. Fry fennel, garlic and salami in fry light#
3. When fennel is softened add tinned tomatoes and simmer
4. When spaghetti is cooked stir into the sauce, season and serve.


Syn free on ee and green. Again I can't tell you servings I just make a large batch to keep in the fridge.

1 bag pasta shapes (any)

2 tins chopped tomatoes

1 large onion, diced

1 large courgette, diced

1 red pepper, diced

1 green pepper, diced

1 carrot diced

1 tin capers in vinegar, drained

1 handful chopped parsley

1. Fry all veg in fry light, then add tinned tomatoes and simmer.
2. Meanwhile boil the pasta, when cooked drain and mix with veggie sauce, capers and parsley.
3. Season and serve. This is lovely hot or cold.

Cheesy garlic pasta

2 syns on ee and green (using cheese as hea)

2 cloves of garlic per person
Portion pasta per person
42g reduced fat cheddar per person
cherry tomatoes, halved
Spring onions, sliced
Balsamic vinegar
1 teaspoon olive oil (2 syns)

1.Mix tomatoes with spring onions an drizzle with balsamic vinegar, set aside.
2. Boil pasta as per instructions.
3. Meanwhile slice garlic and fry in fry light and teaspoon olive oil (2 syns) until golden brown (watch it closely as it will go from golden to burnt very quickly)
4. Stir grated cheese and golden garlic into pasta until the cheese melts. Serve with the cherry tomato, spring onion and balsamic salad.

Chorizo Stew

Serves 4, (28g chorizo is 2.5 syns on ee and red, 4 syns on green) depending on how many grams of chorizo you are using you will need to work out the syn value per portion, this is so yummy so definitely worth using syns for it!)

1 chorizo sausage (horseshoe shaped, or packet of cooking chorizo)
2 tins tomatoes, chopped
1 tin butter beans
1 onion, diced
2 cloves garlic, sliced
New potatoes (enough to serve four)

1. Peel the skin off of the chorizo and cut sausage into bite sized pieces, fry with garlic and onion in fry light
2. When chorizo is golden and has released lots of oil add the tinned tomatoes and simmer on a low heat for 1 hour.
3. Add new potatoes and top with water, simmer on a higher heat until the potatoes are cooked
4. Add the drained butter beans and warm through.

Smoked salmon sushi


Syn free on ee (heb salmon on green)

1 packet of sushi rice (cook according to packet instructions)
1 packet of smoked salmon, cut into strips
Wasabi paste (if you can only find wasabi powder follow instructions on the packet to make the paste)
Thinly sliced cucumber
Soy sauce for dipping

1.Mould cooked and cooled sushi rice into sausage shapes, spread a small amount of wasabi past on top and then top with a strip of salmon and a slice of cucumber.
2.Serve with a dish of soy sauce for dipping and any left over wasabi paste for those who like it hot!


Syn free on green and ee

1 bag bulgar wheat

Half cucumber, diced
2 tomatoes, diced
1 lemon
1 clove garlic, finely chopped or grated
Handful chopped parsley
Handful chopped mint

1.Cook bulgar wheat according to packet instructions.

2.Make a dressing with garlic, lemon juice and zest, herbs and seasoning.

3. Cool bulgar wheat and add dressing and other ingredients.

I like to serve this with a grilled salmon fillet (heb on green)

Tuna rice salad

Not sure on servings, I just usually make a big batch and have it in the fridge for quick lunches/snacks. Syn free on extra easy ( and green if counting tuna as heb)

1 tin tuna
1 small bag brown rice
Half a cucumber, diced
1 small jar capers in vinegar, drained
1 lemon
1 clove garlic, finely grated
Handful chopped parsley
Sliced Jalepenos (optional)

1. Boil rice according to packet instructions.

2. Meanwhile make a dressing with garlic, lemon zest and juice, capers and parsley.

3. Cool rice, add tuna and dressing, season and serve with jalepinos if using

Chilli cheese fries

Serves 1, syn free on extra easy. (And green if using vegetarian chilli) perfect for when only junk food will do!

1 portion slimming world chips
1 portion of slimming world chilli (or veggie chilli on green days)
42g reduced fat cheddar, grated (hea)
Sliced Jalepenos
Dollop of quark

1.Smother slimming world chipswith hot slimming world chilli, top with grated cheese and grill until cheese has melted.

2. Serve with Jalepenos and a dollop of quark on the side, sooooo yum!

( I like extra light mayo on the side instead of quark sometimes, 0.5 syns per table spoon, lovely with the cheesy chips)


Serves 4, syn free on extra easy (and green if not using chicken, or swapping chicken for quorn pieces)

4 chicken breasts diced (or quorn pieces for 4)
1 large packet cherry tomatoes
3 cloves garlic, chopped finely
Small handful chopped rosemary (plus 2 sprigs)
Balsamic vinegar
1 onion, diced
1 large courgette, chopped
Arborio rice (to serve 4)
Chicken bouillon (made up with boiled water, enough to cook rice according to packet instructions)
28g parmesan per person as hea, (optional)

1. Place cherry tomatoes in a baking tray with sprigs of rosemary and drizzle with balsamic vinegar, bake @ 150 degrees.
2. Meanwhile fry chicken, onions, garlic and courgette in a large pan, then add the arborio rice and fry for 2 minutes stirring constantly.
3. Add chopped rosemary and top with chicken bouillon and simmer, stirring frequently adding more liquid and stirring until the rice is cooked.
4. Add balsamic tomatoes (and juices from the baking tray-throw out the rosemary sprigs)

Season and add parmesan (if using) Serve and enjoy! ")

Spanish omlette

Syn free on ee and green.

1x large waxy potato
8 eggs, whisked with seasoning
1 large onion
1 pepper (any colour)
Fry light

1. Slice potato and boil until almost cooked but still holding its shape and then drain.

2. Meanwhile fry onion and pepper in fry light until softened and onion is golden.

3.Add potatoes and pour over eggs then bake in the oven @200 degrees Until set, serve hot or cold with a large salad.

Chicken ramen

Serves 2, Syn Free on ee (leave out chicken or swap it for quorn pieces for syn free on green)
1 onion, sliced

1 clove garlic finely chopped
2 handfuls of Spinach leaves
1packet Baby sweetcorn and mange tout,chopped in half
2 chicken breasts, thinly sliced
2 portions ramen noodles
Chicken bouillon
Soy sauce (optional)
Fry light

1. Fry onions and garlic in saucepan,
2. Add chicken bouillon and boiled water (enough to cook everything in)
3. Add sweetcorn and noodles, when noodles are almost cooked, add chicken (won't take long to cook
4. Add mange tout, spinach and season with soy sauce if desired, and serve.

Variation: 2 syns each serving on ee (and on green if chicken isn't used) green thai noodle soup.

when frying onion and garlic add 1 teaspoon thai curry paste (1 syn)

Follow all the steps for ramen and add 4 tablespoons reduced fat coconut milk and serve, yum!

Chunky tomato soup

By Carly

Syn free on ee and green, leave out pasta or weigh and syn for red.

(Not sure on servings, I just make as much as I want and save leftovers! )
1 courgette

1 onion
2 cloves garlic
1 carrot
1 celery stick
Half teaspoon mixed herbs
Spaghetti, broken into small pieces
2 tins tomatoes
Teaspoon Bovril
Fry light

1. Dice all veg and fry in fry light with garlic (omit/add any veg to your preference)
2. Add tinned tomatoes, mixed herbs, bovril and spaghetti stir and top up with hot water stir,
3. Boil until spaghetti is cooked, season and serve.

Easy,speedy vegetable & lentil soup

By Carly

Serves 4, syn free on ee,green, and red (lentils as heb on red)

1x bag frozen casserole veg (or fresh if preferred)

1X large onion

1X tin lentils, rinsed

1.Slice onion and fry in fry light until golden brown
2. Add frozen veg and top with boiled water (just enough to cover) simmer until veg is cooked
3. Blend with a hand blender or in a food processor until thick and smooth (add more liquid if desired to preferred consistency)
4. Add drained lentils and seasoning and heat through....serve and enjoy! :)

Tuesday, 17 August 2010

Spicy coated salmon

Serves 2, syn free

2 salmon fillets

1 tsp turmeric

1 tsp cumin

1 tsp coriander

1 tsp chilli

1 tsp paprika

1 tbsp water

1. Mix all the spice and water in a bowl and stir to make a paste

2. Cover the top of the salmon in the paste

3. Bake for 30 minutes until the salmon is cooked

chicken and prawn rice

Serves 1, 2 syns

1 pack of uncle bens microwave rice (2 syns)

1 pack of cooked chicken

1 pack of cooked prawns

2 beaten eggs

1. Cook the rice to packet instructions

2. Add the rice to w ok and add the beaten eggs

3. Stir vigorously until the eggs are cooked

4. Add the chicken and prawns, stir for 5 minutes

Tomato pasta

Serves 4, syn free

400g of cooked pasta

1 onion finely chopped

3 celery sticks finely chopped

4 carrots finely chopped

3 crushed garlic cloves

1 tbsp of sweetener

2 cans of chopped tomatoes

1. Add the onion, carrot and celery to a pan and fry for 15 minutes

2. Add the chopped tomatoes and season to taste

3. Stir in the sweetener and simmer for 10 minutes

4. Mix the sauce into the cooked pasta

Tomato and chicken risotto

Serves 4, syn free

1 large onion, finely chopped

2 cloves of garlic, finely chopped

Fry Light

4 large tomatoes, diced

1 pack of risotto rice

4 chicken breasts diced and fried

1 pint of stock made with chicken Bovril

Salt and freshly ground black pepper

1. Place the chopped onion and garlic in a pan lightly sprayed with Fry light and fry for 2-3 minutes until golden.

2. Add the tomatoes to the pan

3. Add the rice and a little more Fry Light and cook for about a minute, until the rice is transparent.

4. Add the stock a cupful at a time until the rice soaks up the stock. Cook over a gentle heat, stirring all the time. Taste the rice to make sure it’s cooked through and add seasoning to taste. Keep a kettle of hot water nearby just in case you need to add more liquid. This should take around 35 minutes.

5. When the rice is cooked, cover with a lid and leave for 10 minutes to thicken

6. Add the cooked chicken and serve with mixed salad

Potato Rosti

Serves 2, syn free
1 large baking potato
1 onion

1. Peel the potato and boil for 10 minutes until soft (not soft enough to mash)

2. Grate the potato and onion and mix together

3. Shape into 6 small patties

4. Fry with fry light for 10 minutes

Minted lamb burgers & spicy green beans

Minted lamb burgers

Serves 4, syn free

500g of lean minced lamb
Freshly chopped mint

1. Mix the mint and lamb until thoroughly mixed in

2. shape into 8 burgers

3. Fry in fry light for 10-15 minutes

Spicy green beans

Serves 4, syn free
1 pack of green beans

1 pack of cherry tomatoes

1 tsp of chilli

1. Cut the green beans in half and then boil until cooked

2. Meanwhile grate the tomatoes

3. In a bowl mix the green beans, tomatoes and chilli

Cornflake chicken

Serves 1, 2.5 syns

14g of cornflakes (2.5 syns)

1 beaten egg

1 chicken breast

1. Crush the cornflakes

2. Coat the chicken breast in egg and then in the cornflakes

3. Bake in the oven for 30 minutes or until the chicken is cooked

Breakfast pots

Serves 1, 5.5 syns if not using shredded what as healthy extra b


28g of bite size shredded wheat

Sliced strawberries



1 raspberry and cranberry Muller light


1. Crushed the shredded wheat

2. Put a layer of raspberries, blueberries and strawberries

3. Put a layer of yoghurt

4. Put a layer of shredded what

5. Repeat

6. Put a strawberry, raspberry and blueberry on top to garnish

Garlic chicken lasagna

Serves 4, syn free

Lasagna pasta sheets

2 chicken breasts, diced

2 tins of chopped tomatoes

1 finely chopped onion

6 garlic cloves crushed

Mixed herbs

Salt and pepper


1. Fry the garlic, chicken and onion until the chicken is cooked

2. Add the chopped tomatoes, herbs and salt & pepper

3. Starting with the chicken filling layer with the pasta sheets in an oven proof dish, finish with a layer of pasta sheets

4. Cover with a layer of natural yoghurt (and healthy extra cheese if you like)

5. Bake in the oven for 30 minutes

6. Serve with wedges & salad

Banoffee Pie

Serves 2, 3.5 syns each


2 crushed digestives (3.5 syns per digestive)

1 tub of quark

1 toffee Muller light

2 sliced bananas

2 egg rings


1 Put the egg rings on plates and add half of the crushed digestives to each

2. Put a layer of the sliced bananas over the digestives

3. Mix the toffee Muller light and quark together until runny and smooth

4. Put half of the mixture into each egg ring over the banana layer

5. Put into the fridge for 2 hours to set (do not leave over night as they don’t work as well)

6. After two hours, add more bananas to the top to garnish, remove the egg rings and serve. #

Prawn cakes and noodles

Serves 2, syn free


1 pack of king prawns

2 baking potatoes boiled & mashed

1 carrot, courgette and red pepper cut into matchsticks

Dried noodles

2 tbsp soy sauce


1. Put the prawns into a food processor and blend until mashed

2. Add the prawns to mash

3. Form into 8 cakes

4. Fry in fry light on either side for 5-10 minutes until crispy

5. Meanwhile boil the noodles, once cooked and the soy sauce and stir

6. Fry the vegetables in fry light for 10 minutes

Salmon salad

Serves 1, syn free


1 salmon fillet baked

5 boiled new potatoes

1/2 pack of lettuce leaves

¼ of a cucumber, sliced


1. Place the lettuce leaved on the plate

2. Add the cucumber

3. Slice the potatoes and add

4. Place the salmon fillet in the middle

Chicken salad

Serves 1, syn free


1 pack of cooked chicken

1 red pepper, diced

½ pack of lettuce leaves

¼ of a cucumber, sliced

1 carrot grated


1. Place the lettuce leaved on the plate

2. Add the cucumber, carrot and pepper

3. Add the chicken

Chicken pasanda (mild curry)

Serves 2, syn free


2 chicken breasts diced

1 finely chopped onion

1 tsp cumin

½ tsp chilli

1 tsp coriander

1 tsp coriander

300ml chicken stock

1 tub of 0% total yoghurt


1. Fry the chicken and onions until cooked

2. Add all the spices and cook for 5 minutes

3. Add the stock and simmer for 10 minutes

4. Take off the heat and stir in the yogurt

5. Serve with boiled rice

Chicken fried rice

Serves 1, 2 syns

1 packet of uncle bens basmati microwave rice, cooked (2 syns)
2 eggs
1 chicken breast, diced
Half a pack of bean sprouts
5 mushrooms sliced
Fry light


1. Fry the chicken until cooked, then add the mushrooms

2. Beat the eggs and add to the chicken

3. Add the rice to the chicken and eggs

4. Add the bean sprouts and cook for 5 minutes

Syn free 'real' crisps

Serves 2, syn free


2 baking potatoes
Fry light


1. Slice the potatoes finely with a potato peeler, grater or a slicer (they need to be almost paper thin to work)

2. Spray a dinner plate with fry light, put one layer of potatoes, spray again and sprinkle with salt

3. Microwave for 6 minutes, if they are not crispy, microwave for a minute extra at a time until crispy

Syn free salsa

Perfect to be served with crisps or chips

1 tin of chopped tomatoes
2 tbsp Worcestershire sauce
1 finely chopped onions
2 tbsp mixed herbs
½ tsp ground chilli
1 tsp garlic granules


1. Put the onions and garlic into a pan and mix until the onions are soft
2. Once soft, add the chopped tomatoes, herbs, Worcestershire sauce and chilli
3. Simmer for 15 minutes, leave to cool and then refrigerate over night, best served chilled

Syn free Sunday lunch

All the above is free, any meat and vegetables can be used. Above is mashed carrot & turnip, parsnips roasted in fry light & steamed broccoli, served with steak and roast potatoes.


Roast Potatoes
Baking potatoes
1 chicken or beef stock cube crushed (depending on meat served)
Salt & pepper
Fry light


1. Use one baking potato per person, cut in half and half again (4 roast potatoes per person), leave the skins on as they go crispier

2 .Par boil the potatoes for 10 minutes

3. Transfer to a roasting tray, cover with the stock cube and salt & pepper, spray in fry light
4. Bake for 30-40 minutes or until crispy

Salmon & Prawn salad

Serves 2, syn free


2 fillets of salmon

1 pack of king prawns

1 clove of crushed garlic

1 pack of mixed salad leaves

1 pack of asparagus

Fry light

Salt and pepper


1. Sprinkle the salmon with salt and pepper and bake for 30 minutes (or until cooked)

2. Spray a frying pan with fry light, add the prawns and crushed garlic and fry gently for 10 minutes

3. Fry the asparagus spears for 10 minutes in fry light

4. Arrange the mixed leaves on a plate and place the salmon fillet in the middle

5. Arrange the prawns and asparagus around the salmon

Shepherd's Pie

Serves 4, 1 syn per portion


4 carrots

500g lean turkey mince

1 large onion

2 medium sweet potatoes

2 medium baking potatoes

2 beef stock cubes

1 tbsp of Butter (2 syns)

8 tbsp of semi skimmed milk (2 syn)

Fry light

Salt and pepper


1. Peel the potatoes and half and put into a pan and boil until soft

2. Meanwhile peel and cut the carrots into slices, then par boil for 5 minutes

3. Finely chop the onion and add to a pan and fry with fry light until soft

4. Once soft add the mince and fry until the mince is cooked

5. add boiling water to the stock cube to make up ¾ pint of stock

6. Once the carrots are cooked add to the pan with the onions and mince and mix

7. add the mixture to a casserole dish with the stock

8. Mash the potatoes with the butter, milk and salt & pepper

9. Put the mash over the filling in the dish, use a fork to go horizontally and vertically over the top to flatten the mash

10. Bake for 30 minutes or until crispy on top

About my recipes

All syn values are for extra easy and per portion

All oven temperatures are 180°c / gas mark 4

My recipes can be adapted if you do not like certain ingredients

These are my own recipes based on slimming world ones


Welcome to my blog.

I am a Slimming World member and have been since 16th November 2009, my journey has been slow but the weight is coming off.

My friend Carly suggested I started this blog so I could share my Slimming World recipe's with other members.

So here it is!

I will be uploading all my recipes and adding more as I make them.

I hope you enjoy it!

Any feedback would be greately appreciated.