Brocolli & Cauliflower soup

Brocolli and Cauliflower soup - serves 2-3

1 brocolli, cut up
1 cauliflower, cut up
1 potato peeled and diced (this thickens it but can be removed for a thinner soup or if on a red day)
1 onion, diced
1 veg stock cube
Place all the vegetables into a pan
Cover with boiling water so it just covers the veg.
Place the veg stock cube into a jug and add just enough boiling water to dissolve it then add to the pan of veg
Add salt and pepper
Boil for 30-40 minutes until all the vegetables are soft
Blend and serve*
* I sometimes add a splash of milk (1 syn worth or some from healthy extra a) to make it creamy - very nice!
 

Tomato & mozzarella pasta bake

Serves 2, syn free on extra easy or green (6 syns if cheese isnt used as healthy extra)

150g rigatoni pasta
1 tub passata
1 handful of mushrooms sliced
1 onion chopped
2 tsp mixed herbs
1 tsp ground garlic
Prawns or cooked chicken can be added on an extra easy day
90g of reduced fat mozzarella (healthy extra or 6 syns per person)

Fry the onion and mushrooms in fry light till they go soft, at the same time cook the pasta according to packet instructions.

Mix in the passata, garlic, herbs (and prawns or chicken if using) and simmer for 7-8 minutes.

Mix in the pasta, give a good stir then place into a baking dish.

Slice the mozzarella and spread evenly on top, bake in the oven for 10-15 minutes until the cheese melts and the top browns slightly.

Serve immediately with salad.

Chicken korma

Free on extra easy or red
Serves 2

2 chicken breasts diced
1 onion diced
Handful of mushrooms sliced ( optional)
2 oxo curry cubes or 1 tbsp curry powder
2 chicken oxo cubes
3-4 tbsp fromage frais
1 coconut mullerlight

Fry the spices, onions, mushrooms and chicken until the chicken browns. Sometimes a bit of water is needed to prevent burning or sticking to pan.

Add the mullerlight and simmer for 5 minutes.

Stir in the fromage frais (add more if it tastes too yoghurty for your taste)

Serve immediatly

I serve with rice on a extra easy day.

Chicken Biryani

Syn free on extra easy

300g basmati rice
4 chicken breast diced
800ml chicken stock
1 large onion diced
2 tbsp curry powder
1/2 Tsp turmeric
1 tsp cumin
Salt & pepper
Fry light

Fry the onion in fry light till soft

Add the chicken, spices and salt & pepper till chicken is browned

Add the rice & fry for 2 minutes

Add the stock and simmer for 10-15 minutes until rice is soft

Cheesy potato skins

Serves 2 - 1 syn per person

2 large baking potatoes
60g grated cheddar (this is used as your healthy a - any type of grated cheese can be used)
Parsley
Salt & pepper
2 extra light dairy lea triangles

1. Cook the potatoes using your preferred method - I microwave for 8 minutes then oven bake for an hour till crispy
2. Slice in half & scoop the potato filling into a bowl
3. Mix with the cheese triangles, parsley & salt and pepper.
4. Put the mix back into the skins
5. Put 15g of grated cheese onto each skin
6. Bake again for 10 minutes or until cheese melts

Tomato & mozzarella pasta bake

Serves 4, free on extra easy (add 6 syns if not using mozzarella as healthy a choice)

150g cooked chicken
1 onion diced
250g chestnut mushrooms
400g rigatoni
1 tub passata
1/2 tbsp Garlic powder
1 tsp Basil
1 tsp chili powder
1/2 tbsp Worcester sauce
1/2 tbsp balsamic vinegar
1 chicken stock cube mixed into 200ml boiling water
180g mozzarella (45g each as healthy extra a or 6 syns)


Cook the pasta to packet instructions

Fry the onion and mushrooms in a pan till browned and softened.

Add the remainder of the ingredients and simmer for 10 minutes till the water reduces.

Drain the pasta and mix into the tomato sauce

Put into an oven proof dish and top with mozzarella and sprinkle basil over.

Oven bake at 180c for 20 minutes

Serve immediately

Prawn & tomato curry

Serves 2 , free on red & EE

My adaption from the latest slimming world magazine

250g cherry tomatoes, halved
1 onion diced
6 tbsp tomato purée
250g raw prawns
3 tbsp mild curry powder
1/2 tbsp garlic powder
1 tsp ginger powder
300ml water

1. Fry onion in Fry light to soften
2. Add curry powder, garlic ginger & tomato purée for 5 minutes.
3. Add water, tomatoes & prawns and simmer for 8-10 minutes till prawns are cooked.

Chicken korma

Serves 1, free on extra easy & red

1 chicken breast diced
1 onion diced
1 coconut mullet light
2 tbsp fromage frais
2 curry oxo
2 chicken oxo

1. Fry the onion and chicken till cooked
2. Crumble the oxos in and fry for 2 minutes
3. Removed from the heat & stir in the coconut muller light & fromage frais

Chicken tikka masala

Serves 4 - syn free on red & EE

4 chicken breasts diced
142g natural fat free yogurt
5 tbsp of tikka curry powder
Salt & pepper
Fry light
1 onion finely chopped
4 crushed garlic cloves
2.5cm of grated ginger (1/2 tbsp of ground ginger can be used instead
1 red chilli finely chopped
1 tsp cumin
1 tsp cinnamon
6 tbsp tomato purée
5 tbsp fat free fromage frais
255ml of boiling water

1. Mix 3 tbsp curry powder, natural yogurt & chicken together & marinate in the fridge for 2-3 hours or overnight if possible.

2. In a frying pan fry the onions in fifty light for 5-6 minutes. Add the garlic, ginger, cinnamon, cumin & remaining curry powder for 2-3 minutes.

3. Stir in the purée & water and simmer for 12-15 minutes.

4. Grill the chicken pieces for 12-14 minutes or until cooked. Remove from the grill and add to the sauce.

5. remove from the heat & stir in the fromage frais.

Serve with salad on a red day or rice on a EE day

Syn free pancakes

Makes 4 small pancakes

3 eggs
4 tbsp sweetener
Fry light
Any toppings you like

1. separate 3 eggs
2. whisk the egg whites with 2 tbsp sweetener till they make soft peaks
3.whisk yolks with 2 tbsp of sweetener
4. Spray a pan with fry light & fry until golden brown on each side

Crunchy potato pie

Serves 4
1.5 syns each on EE or green (add 6 syns per person of primula is not used as healthy extra a)

2 tubes primula
25g plain Doritos
3 large baking potatoes
250g spinach

1. Slice the potatoes and boil till soft
2. Put a layer of spinach and then potato and then 1/2 tube of primula
3. Follow the same layers again l
All the ingredients have been used
4. Crumble the Doritos into small pieces and put on the top and bake for 15-20 minutes until golden brown
5. Serve with mixed vegetables

Salmon & prawn burgers with tartare sauce

Serves 4, burgers syn free, sauce 0.5 syn per person.

Burger ingredients
2 salmon fillets
250g cooked prawns
2 large baking potatoes
salt & pepper

Tartare sauce ingredient
2 tbsp chopped gherkins
4 tbsp of extra light mayo [2 syns]

Fry light

Burger recipe

1. Steam the salmon for 15-20 minutes till cooked, then flake into a bowl
2. Either cut or blend the prawns until they make a mash
3. Boil the potatoes for 15 - 20 minutes until soft then mash.
4. Mix the salmon, prawns, mash & salt and pepper in a bowl and then shape into 8 small burgers
5. Heat up a frying pan and fry on either side for 5 minutes until browned.

Tartare sauce recipe

1. Mix the gherkins with the extra light mayo.
2. Put 1 tbsp on each plate, serve with the burgers, new potatoes and vegetables.

Turkey meatballs & roasted vegetable sauce

Serves 4, syn free

500g turkey mince
500g tagliatelle
2 courgettes, diced
1 large onion, diced
2 red peppers, diced
1 tub passatta
ground garlic
mixed herbs
salt & pepper
Fry light

1. Cook the tagliatelle to packet instructions
2. Spray a tray with fry light and put the vegetables on the tray, roast for 15-20 minutes.
3. Mixed the turkey mince with garlic and herbs and shape into 20 meatballs, cook in the oven for 30 minutes until cooked through.
4. Mixed the roasted vegetables and passata in a pan and boil for 15 minutes, onces softened, blend.
5. Drain the pasta and serve in a bowl, mix the meatballs into the sauce and put on top of the pasta.

Lentil & potato curry

LENTIL AND POTATO CURRY
(Serves 4)


8oz Split Red Lentils
2 tsp chicken Bovril (or stock cubes)
1-lb baby potatoes (skins on)
1 Medium Onion
1 tablespoon tomato puree
1 tablespoon curry powder (strength to taste)
3 cloves garlic
1 teaspoon grated ginger
Juice of 1 lemon
1 bunch fresh coriander (or dried will do)
Water
Fry Light
Salt and pepper
4 fresh tomatoes


Pour lentils into a saucepan and cover with water 1 inch higher than lentils, add chicken Bovril and bring to the boil. Cook until soft (10-15 minutes). Add tomato puree and chopped coriander.

Boil potatoes in salted water until tender. Cool and put to one side.

Spray fry light in a small pan and fry onions, garlic and ginger together until soft. Add curry powder and cook for one minute. Add lemon juice and cook for a further minute.

Add this mixture to the lentils and stir. Cut potatoes into bite size pieces and add to the curry. Bring curry back up to a simmer. Check for seasoning. Cut each tomato into 8 and add to curry one minute before serving.

Ideal for a slow cooker.

Bolognese pasta bake

Serves 4, free on extra easy, add 6 syns per person if mozzarella isnt used as a healthy extra A

250g dried pasta shapes
1 onion, finely chopped
2 celery sticks, finely chopped
1 carrot, finely chopped
250g mushrooms, chopped
3 garlic cloves
tub of passata/can of chopped tomatos
500g extra lean mince
250 ml beef stock
1 tsp dried oregano
180g mozzarella, sliced

1. Cook pasta to packet instructions
2. Fry the onion, celery, carrot, garlic, mushrooms and minced beef on a high heat for 6-7 mins
3. Add tomatos/passata, stock and oregano and cook over a medium heat for 20 minutes
4. Mix the pasta in with the mince mixture and spoon into a casserole dish
5. Top with the slices of mozzarella and baked in the oven for 25-30 minutes

Spinach & mushroom cannelloni

serves 4, free on green & EE (add 6 syns if cheese isnt being used as healthy extra.

250g chopped spinach
225g fat free cottage cheese
2 egg yolks
2 garlic cloves
110g mushrooms chopped
1 onion, chopped
1 red pepper, chopped
180g reduced fat cheese
250g pack of dried cannelloni
550g of passata
Salad to serve

1. Preheat oven to 200c.

2. Fry the onions and peppers in fry light till soft.

3. In a bowl mix the spinach, cottage cheese, egg yolks, garlic, mushrooms, onion, pepper & half the cheese into a bowl, season well and mix well.

4. Fill the cannelloni tubes with the mixture using a spoon or a piping bag.

5. Place the tubes into a baking tray and cover in passata and the remainder of the cheese.

6. Cover with foil and bake for 20 minutes, remove the foil and bake for a further 20 minutes or until the pasta in centre and the top is golden.

7. Divide between four plates and serve with the salad.

Chicken, spinach & potato curry

Serves
4 - free on EE

4 cloves crushed
10 cardamom pods
2 tsp of ground coriander & cumin
1 tsp ground cinnamon & chilli
1 tbsp curry powder
1/4 tsp turmeric
Fry light
1 onion diced
5 garlic cloves
2.5 cm piece of ginger peeled & grates
300g potatoes peeled & diced
450g chicken diced
400g chopped tomatos
2 tsp sweetener
300ml chicken stock
1/2 pack of spinach
Rice to serve

1. Fry onion 5-6 min till softened
2. Add spices & fry for 2 min extra
3. Stir in garlic & ginger for 2 mins.
4. Add potato & chicken and fry till slightly coloured
5. Add tomatos, sweetener & stock and simmer for 45 mins or until chickens cooked & potatoes are soft.
6. Add spinach and wait until its wilted
7. Serve with the rice