Honey Garlic Chicken - Just 1.5 Syns Per Serving!
Prep time:
Cook time:
Total time:
Number of Servings: 4 servings
SYNS Per serving: 1.5
SYNS Per serving: 1.5
Saturday, 7 November 2015
Monday, 26 October 2015
Sausage Casserole - Slow Cooker Recipe
Sausage Casserole Slow Cooker Method
Prep time:
Cook time:
Total time:
Number of Servings: 4 servings
SYN FREE on Extra Easy
SYN FREE on Extra Easy
Sunday, 25 October 2015
Pulled Pork - Slow cooker Method (Syn Free)
Pulled Pork - Slow Cooker Method - Syn Free on Extra Easy
Prep time:
Cook time: 7
Total time:
Number of Servings: 4 servings
SYN FREE on Extra Easy
SYN FREE on Extra Easy
Thursday, 8 October 2015
Caribbean Pepperpot Stew - Slow Cooker Method
Caribbean Pepperpot Stew
Prep time:
Cook time: 6
Total time:
Number of Servings: 2 servings
Friday, 8 May 2015
Slow Cooked Burgers
Syn Free slow cooked beef burgers with healthy slimming world chips and a nice fresh salad
Prep time:
Cook time:
Total time:
Number of Servings: 8 servings
Thursday, 7 May 2015
Corned Beef Hash in the Slow Cooker
A wonderful Corned Beef hash done in the slow cooker and just 1 syn per serving!
Prep time:
Cook time:
Total time:
Number of Servings: 4 servings
Tuesday, 5 May 2015
Slimming World Syn Free Vegetable Chow Mein (Slow Cooker Method)
Syn Free Vegetable Chow Mein - Slow Cooker Method
Prep time: 2
Cook time:
Total time:
Number of Servings: 5 servings
Sweet Potato Lasagne (Slow Cooker Method) - Syn Free
Pulled Pork Slow Cooker Method - Syn Free
Prep time:
Cook time:
Total time:
Number of Servings: 4 to 6 servings
Shredding Chicken the easy way!
How to shred chicken....the easy way
Try this for those recipes that need to have shredded chicken. Can also work to create pulled pork or even shredding Gammon in a campfire stew!
Wednesday, 22 April 2015
Indian Vegetable Curry for Slimming World Members
Syn Free Indian Vegetable Curry
The addition of fat free natural yogurt to this curry gives it a marvelous creamy texture. Instead of naan bread, chutneys and other high-Syn Indian delicacies, why not enjoy this delicious curry with some free sliced tomato, cucumber and plain boiled rice.Prep time:
Cook time:
Total time:
Number of Servings: 4 servings
Slimming World Beef Kofta Curry - Syn Free
Beef Kofta Curry for Slimming World - Syn Free
Kofta means meatballs in the Indian language and in this recipe beef meatballs are cooked in a smooth, spicy sauce to make a warming supper. You can use any form of lean mince that you prefer as a substitute to the beef.
Prep time:
Cook time: 35
Total time: 55
Number of Servings: 4 servings
Tuesday, 21 April 2015
Slimming World Friendly Beef Bourguignon
Beef Bourguignon - Slow Cooker method for just 1.5 syns total
Prep time:
Cook time:
Total time:
Number of Servings: 4 servings
Friday, 17 April 2015
Slimming World Chicken Dopiaza - Slow Cooker Method
Slimming World Chicken Dopiaza for Slow Cooker
Prep time:
Cook time:
Total time:
Number of Servings: 4 servings
Slimming World Friendly White Sauce for Lasagna
White Sauce for Lasagna (1 syn per portion)
This is a wonderful recipe for making a delicious white and creamy sauce for Lasagna, or indeed many other pasta dishes, but without the high syn count you would normally expect to get! Using a cauliflower and just a couple more simple ingredients....Prep time:
Cook time:
Total time:
Number of Servings: 16 servings
Thursday, 16 April 2015
Lemon Chilli Chicken (Slow Cooker Method) Syn Free
Lemon Chilli Chicken - Slow Cooker Method (Syn Free)
Prep time:
Cook time:
Total time:
Number of Servings: 4 servings
Sunday, 12 April 2015
Thai Red Fish Curry
Thai Red Fish Curry - 2 Syns
This aromatic and tasty Thai classic is ready in no time, making it the perfect midweek dinner. And because it can be made in one pan, it saves on the washing-up too! Use tiger prawns or scallops instead of white fish if you prefer.Prep time: 25
Cook time:
Total time:
Number of Servings: 4 servings
Thursday, 9 April 2015
Chicken Chipotle & Chorizo Stew (Slow Cooker)
Chicken Chipotle & Chorizo Stew (Slow Cooker)
Prep time:
Cook time:
Total time:
Number of Servings: 4 servings
Wednesday, 8 April 2015
Monday, 30 March 2015
American Blueberry and Orange Cheesecake
American Blueberry and Orange Cheesecake for just 8.5 syns a serving
For a Saturday afternoon treat, serve a slice of this baked cheesecake that’s bursting with blueberries and zesty orange. This fab, fruity dessert is sure to leave a sweet taste on everyone’s lips – and a smile in their hearts!Prep time:
Cook time:
Total time:
Number of Servings: 8 servings
Chinese Beef Noodles - Syn Free Slow Cooker Method
Chinese Beef Noodles Slow Cooker Recipe - Syn Free
Prep time:
Cook time:
Total time:
Number of Servings: 4 servings
Campfire Stew - Syn Free Slow Cooker Method
Slimming World Campfire Stew - Syn Free
Prep time:
Cook time: 10
Total time: 10
Number of Servings: 4 servings
Monday, 23 March 2015
Slimming World Syn Free Diet Coke Chicken (Slow Cooker)
Syn Free Diet Coke Chicken - Slow Cooker Method
Prep time:
Cook time:
Total time:
Number of Servings: 4 servings
Thursday, 19 March 2015
Chicken Katsu Curry
Chicken katsu curry
Prep. time: 20 minutes
Cook time: 30 minutes
Total time: 30-60 Minutes
Syns per serving: FREE
Serves: 4
Add 6 Syns if not using Wholemeal bread as a Healthy Extra on Extra Easy.
Ingredients
For the chicken
4 skinless chicken breasts
240g fresh wholemeal breadcrumbs
1 egg, beaten
Salt and freshly ground black pepper
For the curry sauce
1 large onion, chopped
1 courgette, chopped
2 carrots, chopped
4 cloves of garlic, crushed
1 tsp fresh ginger
1 tsp turmeric
2 tsp cumin
2 tsp coriander
1 tsp chilli powder
1 tbsp sweetener
1 tbsp soy sauce
1 litre chicken stock
1 bay leaf
1 tbsp fat free fromage frais
Low calorie cooking spray
Method
Spray a large heavy-based saucepan with low-calorie cooking spray. Add the onion, garlic and ginger and cook for 3 minutes or until the onion is softened.
Add the carrots and courgette and lightly fry for a further 4-5 minutes. Add the turmeric, cumin, coriander, chilli powder and sweetener and evenly coat the vegetables.
Add the stock, soy sauce and bay leaf and bring to the boil.
Reduce the heat and simmer for 30 minutes.
While the sauce is cooking, preheat your oven to 200°C/180°C Fan/Gas 6. Season the breadcrumbs with salt and freshly ground black pepper. Place each chicken breast in some clingfilm and flatten with a rolling pin or meat tenderiser.
Remove the clingfilm and dip the chicken in the egg, then coat with breadcrumbs and place on a baking tray sprayed with low-calorie cooking spray. Bake in the oven for 15-20 minutes or until the chicken is cooked through.
For the sauce remove the bay leaf and pour the contents of the saucepan into a blender. Blitz until it becomes a thick, smooth sauce and stir in the fromage frais.
To serve, slice the chicken breast into pieces, spoon over the curry sauce and serve with steamed jasmine rice.
Cook time: 30 minutes
Total time: 30-60 Minutes
Syns per serving: FREE
Serves: 4
Add 6 Syns if not using Wholemeal bread as a Healthy Extra on Extra Easy.
Ingredients
For the chicken
4 skinless chicken breasts
240g fresh wholemeal breadcrumbs
1 egg, beaten
Salt and freshly ground black pepper
For the curry sauce
1 large onion, chopped
1 courgette, chopped
2 carrots, chopped
4 cloves of garlic, crushed
1 tsp fresh ginger
1 tsp turmeric
2 tsp cumin
2 tsp coriander
1 tsp chilli powder
1 tbsp sweetener
1 tbsp soy sauce
1 litre chicken stock
1 bay leaf
1 tbsp fat free fromage frais
Low calorie cooking spray
Method
Spray a large heavy-based saucepan with low-calorie cooking spray. Add the onion, garlic and ginger and cook for 3 minutes or until the onion is softened.
Add the carrots and courgette and lightly fry for a further 4-5 minutes. Add the turmeric, cumin, coriander, chilli powder and sweetener and evenly coat the vegetables.
Add the stock, soy sauce and bay leaf and bring to the boil.
Reduce the heat and simmer for 30 minutes.
While the sauce is cooking, preheat your oven to 200°C/180°C Fan/Gas 6. Season the breadcrumbs with salt and freshly ground black pepper. Place each chicken breast in some clingfilm and flatten with a rolling pin or meat tenderiser.
Remove the clingfilm and dip the chicken in the egg, then coat with breadcrumbs and place on a baking tray sprayed with low-calorie cooking spray. Bake in the oven for 15-20 minutes or until the chicken is cooked through.
For the sauce remove the bay leaf and pour the contents of the saucepan into a blender. Blitz until it becomes a thick, smooth sauce and stir in the fromage frais.
To serve, slice the chicken breast into pieces, spoon over the curry sauce and serve with steamed jasmine rice.
Thai Yellow Vegetable Curry
Thai yellow vegetable curry
Suitable for vegetarians
Serves: 4
Total time: Less than 30 Minutes
Syns per serving: 1
This home-made curry paste is a taste sensation and it really gives vegetables the VIP treatment.
Ingredients
Suitable for vegetarians
Serves: 4
Total time: Less than 30 Minutes
Syns per serving: 1
This home-made curry paste is a taste sensation and it really gives vegetables the VIP treatment.
Ingredients
200g baby sweetcorn1 aubergine, cubed
2 courgettes, cubed
1 red pepper, deseeded and cut into bite-sized pieces
Fresh coriander sprigs, to garnish
1 red chilli, deseeded and sliced, to garnish
For the yellow curry paste
1-2 green chillies, deseeded and roughly chopped
2 shallots, roughly chopped
2cm piece of root ginger, peeled and grated
4 garlic cloves, crushed
1 tsp ground coriander
1 tsp ground cumin
¼ tsp ground cinnamon
3 tbsp dark soy sauce
1 tsp turmeric
¼ tsp sweetener
4 kaffir lime leaves, stems discarded
100ml light coconut milk
200ml boiling vegetable stock
1 lemon grass stalk, outer leaves removed, roughly chopped
Method
First put all the curry paste ingredients in a food processor and blend until smooth. Transfer to a saucepan over a medium heat and gently bring to the boil.
Add the sweetcorn, aubergine, courgettes and red pepper to the curry paste and bring back to the boil.
Reduce the heat to low and simmer for 10-12 minutes, stirring frequently until the vegetables are cooked.
Garnish with the coriander sprigs and sliced chilli and serve hot, with boiled Thai fragrant or jasmine rice.
Tip: You can leave out the coconut milk to make this curry Free on all choices. Add an extra 100ml of stock instead.
2 courgettes, cubed
1 red pepper, deseeded and cut into bite-sized pieces
Fresh coriander sprigs, to garnish
1 red chilli, deseeded and sliced, to garnish
For the yellow curry paste
1-2 green chillies, deseeded and roughly chopped
2 shallots, roughly chopped
2cm piece of root ginger, peeled and grated
4 garlic cloves, crushed
1 tsp ground coriander
1 tsp ground cumin
¼ tsp ground cinnamon
3 tbsp dark soy sauce
1 tsp turmeric
¼ tsp sweetener
4 kaffir lime leaves, stems discarded
100ml light coconut milk
200ml boiling vegetable stock
1 lemon grass stalk, outer leaves removed, roughly chopped
Method
First put all the curry paste ingredients in a food processor and blend until smooth. Transfer to a saucepan over a medium heat and gently bring to the boil.
Add the sweetcorn, aubergine, courgettes and red pepper to the curry paste and bring back to the boil.
Reduce the heat to low and simmer for 10-12 minutes, stirring frequently until the vegetables are cooked.
Garnish with the coriander sprigs and sliced chilli and serve hot, with boiled Thai fragrant or jasmine rice.
Tip: You can leave out the coconut milk to make this curry Free on all choices. Add an extra 100ml of stock instead.
Sunday, 8 March 2015
Baileys Mocha Syllabub
Baileys Mocha Syllabub
These boozy syllabubs are not that naughty... and very nice!
Baileys Mocha Syllabub
Serves: 4
Prep. time: 10 minutes
Cook time: 2-3 hours chilling time
Total time: Over 60 Minutes
Syns per serving: 4
Ingredients
1 tsp instant coffee
200g quark
2 pots Toffee Mullerlight yogurt
4 tbsp Baileys liqueur
2-3 drops vanilla extract
3-4 tbsp artificial sweetener
15g cooking chocolate
Cocoa powder, to dust
Method
Dissolve the coffee in 1 tbsp water. Whisk together the coffee, quark, Mullerlight, Baileys, vanilla extract and sweetener.
Spoon the syllabub mixture into 4 dessert glasses. Chill in the fridge for 2-3 hours.
Meanwhile, melt the chocolate. Take a spoonful of chocolate and drizzle thinly over a piece of baking parchment in four separate decorative patterns. Allow to cool and chill in the fridge until set.
Remove the syllabubs and chocolate swirls from the fridge. Decorate the syllabubs with the swirls.
Dust over the cocoa powder and serve.
These boozy syllabubs are not that naughty... and very nice!
Baileys Mocha Syllabub
Serves: 4
Prep. time: 10 minutes
Cook time: 2-3 hours chilling time
Total time: Over 60 Minutes
Syns per serving: 4
Ingredients
1 tsp instant coffee
200g quark
2 pots Toffee Mullerlight yogurt
4 tbsp Baileys liqueur
2-3 drops vanilla extract
3-4 tbsp artificial sweetener
15g cooking chocolate
Cocoa powder, to dust
Method
Dissolve the coffee in 1 tbsp water. Whisk together the coffee, quark, Mullerlight, Baileys, vanilla extract and sweetener.
Spoon the syllabub mixture into 4 dessert glasses. Chill in the fridge for 2-3 hours.
Meanwhile, melt the chocolate. Take a spoonful of chocolate and drizzle thinly over a piece of baking parchment in four separate decorative patterns. Allow to cool and chill in the fridge until set.
Remove the syllabubs and chocolate swirls from the fridge. Decorate the syllabubs with the swirls.
Dust over the cocoa powder and serve.
Baileys chocolate mousse pots
Baileys chocolate mousse pots
The last word in guilt-free indulgence! The chocolate mousse is so creamy and you can really taste the Baileys - a fabulous finale!
Serves: 4
Cook time: Ready in about 25 minutes, plus 2 hours freezing time
Total time: Over 60 Minutes
Syns per serving: 5
Ingredients
50g dark chocolate, broken into small pieces
3 eggs, separated*
4 tbsp sweetener
2 tbsp Baileys Irish Cream Liqueur
200g fat-free natural fromage frais, plus extra to serve
1 tsp vanilla extract
4 Dr Oetker Giant Chocolate Stars
Method
Melt the chocolate in a heatproof bowl over a pan of gently simmering water (or in the microwave on a low heat for 30 seconds.) Remove from the heat and leave to cool a little.
Whisk the egg yolks, 2 tbsp sweetener and the Baileys Irish Cream in a large bowl until smooth. Pour in the melted dark chocolate and whisk to combine well.
In a large, clean glass bowl, beat the egg whites with an electric hand whisk on a medium speed until they stand up in stiff peaks when the blades are lifted, then fold into the chocolate mixture using a metal spoon.
Put the fromage frais, remaining sweetener and vanilla extract in a bowl and mix well. Spoon the mixture into the base of 4 dessert glasses, then top with the chocolate. Cover and freeze for 2 hours, or until just set.
To serve, top each mousse with a dollop of fromage frais and a chocolate star.
Tip: *Pregnant women, the elderly and babies should not eat raw or partially cooked eggs.
The last word in guilt-free indulgence! The chocolate mousse is so creamy and you can really taste the Baileys - a fabulous finale!
Serves: 4
Cook time: Ready in about 25 minutes, plus 2 hours freezing time
Total time: Over 60 Minutes
Syns per serving: 5
Ingredients
50g dark chocolate, broken into small pieces
3 eggs, separated*
4 tbsp sweetener
2 tbsp Baileys Irish Cream Liqueur
200g fat-free natural fromage frais, plus extra to serve
1 tsp vanilla extract
4 Dr Oetker Giant Chocolate Stars
Method
Melt the chocolate in a heatproof bowl over a pan of gently simmering water (or in the microwave on a low heat for 30 seconds.) Remove from the heat and leave to cool a little.
Whisk the egg yolks, 2 tbsp sweetener and the Baileys Irish Cream in a large bowl until smooth. Pour in the melted dark chocolate and whisk to combine well.
In a large, clean glass bowl, beat the egg whites with an electric hand whisk on a medium speed until they stand up in stiff peaks when the blades are lifted, then fold into the chocolate mixture using a metal spoon.
Put the fromage frais, remaining sweetener and vanilla extract in a bowl and mix well. Spoon the mixture into the base of 4 dessert glasses, then top with the chocolate. Cover and freeze for 2 hours, or until just set.
To serve, top each mousse with a dollop of fromage frais and a chocolate star.
Tip: *Pregnant women, the elderly and babies should not eat raw or partially cooked eggs.
Saturday, 7 March 2015
Slimming World - Grilled Ginger and Soy Salmon with Oriental Vegetable Noodles
Serves 4
Ready in 30 minutes
Syns per Serving - ½ Syn on Extra Easy
Ingredients
4 large skinless salmon fillets
6 tbsp dark soy sauce
2 tsp finely grated ginger
2 level tsp clear honey
freshly ground black pepper
For the vegetable noodles
2 garlic cloves, peeled and crushed
1 tsp finely chopped ginger
1 red chilli, deseeded and finely chopped
8 spring onions, cut into 2cm lengths
85ml/3fl oz vegetable stock
2 tbsp dark soy sauce
198g/7oz baby sweetcorn, cut diagonally into 2cm pieces
198g/7oz pak choi, roughly chopped
255g/ 9oz bean sprouts
255g/9oz dried thin rice noodles
Method
1. Preheat the grill to medium-high. Place the salmon fillets in a shallow dish in a single layer. Mix together the soy sauce, ginger and honey, and pour over the fish and toss to coat well. Season well with black pepper.
2. Place the salmon on a grill rack and cook under the grill for 12-15 minutes or until cooked through.
3. While the salmon is cooking make the vegetable noodles. Heat a large, non-stick wok or frying pan over a high heat, add the garlic, ginger, red chilli, spring onions, stock and soy sauce, and stir fry gently for 4-5 minutes.
4. Turn the heat to high and add the baby sweetcorn, pak choi and bean sprouts. Stir-fry for 4-5 minutes or until the vegetables are just tender.
4. Prepare the noodles according to packet instructions, drain well and add to the vegetable mixture in the frying pan. Stir-fry for 1-2 minutes over a high heat or until piping hot.
6. Remove from the heat and divide between four warmed plates, Top each serving with a salmon fillet and serve immediately.
Monday, 2 March 2015
Half Syn Cake - Slimming World
Half Syn Cake
Slimming World 'half syn cake' which is great for sharing or eating all on your own, as the whole cake is just half a syn!
Ingredients:
1 tub of quark
4 eggs, seperate whites and yolks
5 tablespoons of sweetener - Splenda great for cooking (this wasnt adjusted by me for my sweet tooth)
1 teaspoon of baking powder
1 teaspoon of vanilla exptract
fruit of your choice to decorate
4 eggs, seperate whites and yolks
5 tablespoons of sweetener - Splenda great for cooking (this wasnt adjusted by me for my sweet tooth)
1 teaspoon of baking powder
1 teaspoon of vanilla exptract
fruit of your choice to decorate
Method
1. Whisk egg whites till stiff
2. In another bowl mix yolks , vanilla baking powder half of the quark and 4 tablespoons of sweetener
3. Add half of egg white mixture and whisk some more. Fold in the rest of the egg white
4. Pour mixture into a lined tin.Bake in a preheated oven gas mark 4 for 20-25 mins or until cooked (approx 180degrees)
5 Mix the other half of quark with remaining sweetener an use to spread on cake when it is cooled. Top with loads of fresh fruit
Bailey's Chocolate Cheesecake just 4 syns
Baileys chocolate cheesecake
Serves: 10
Cook time: Ready in 45 minutes plus cooling and chilling
Total time: 30-60 Minutes
Syns per serving: 4
It’s hard to say no to a slice of cheesecake at the best of times. Add the flavour of the ever-popular Christmas tipple and it’s almost impossible!
Ingredients
Low calorie cooking spray
10 ginger biscuits
3 egg whites*
4 tsp powdered gelatine
450g quark
500g fat free natural fromage frais, plus 4 tbsp, sweetened to taste, to serve
4 tbsp Baileys Irish Cream liqueur
3-4 tbsp sweetener
25g chocolate curls, to decorate (or use grated milk chocolate)
Method
Preheat the oven to 190°C/170°C Fan/Gas 5.
Spray a 20cm spring clip cake tin with low calorie cooking spray and line with baking parchment.
Put the biscuits in a polythene bag and crush with a rolling pin.
In a bowl, lightly beat 1 egg white, add the biscuit crumbs and mix well. Press evenly over the base of the cake tin and bake for 15 minutes or until firm and golden. Leave to cool.
Dissolve the gelatine in 4 tablespoons of boiling water.
Mix the quark with the fromage frais, liqueur and sweetener. Whisk the remaining egg whites until stiff peaks form, then fold into the quark mixture along with the gelatine. Pour on to the biscuit base, smooth the top and chill for 3 hours or until set.
Release the cheesecake from the tin and pile the extra fromage frais into the middle. Crumble over the chocolate curls to decorate and slice to serve.
Tip: *Pregnant women, the elderly and babies are advised not to eat raw or partially cooked eggs.
Serves: 10
Cook time: Ready in 45 minutes plus cooling and chilling
Total time: 30-60 Minutes
Syns per serving: 4
It’s hard to say no to a slice of cheesecake at the best of times. Add the flavour of the ever-popular Christmas tipple and it’s almost impossible!
Ingredients
Low calorie cooking spray
10 ginger biscuits
3 egg whites*
4 tsp powdered gelatine
450g quark
500g fat free natural fromage frais, plus 4 tbsp, sweetened to taste, to serve
4 tbsp Baileys Irish Cream liqueur
3-4 tbsp sweetener
25g chocolate curls, to decorate (or use grated milk chocolate)
Method
Preheat the oven to 190°C/170°C Fan/Gas 5.
Spray a 20cm spring clip cake tin with low calorie cooking spray and line with baking parchment.
Put the biscuits in a polythene bag and crush with a rolling pin.
In a bowl, lightly beat 1 egg white, add the biscuit crumbs and mix well. Press evenly over the base of the cake tin and bake for 15 minutes or until firm and golden. Leave to cool.
Dissolve the gelatine in 4 tablespoons of boiling water.
Mix the quark with the fromage frais, liqueur and sweetener. Whisk the remaining egg whites until stiff peaks form, then fold into the quark mixture along with the gelatine. Pour on to the biscuit base, smooth the top and chill for 3 hours or until set.
Release the cheesecake from the tin and pile the extra fromage frais into the middle. Crumble over the chocolate curls to decorate and slice to serve.
Tip: *Pregnant women, the elderly and babies are advised not to eat raw or partially cooked eggs.
Autumn Trifles
Autumn trifles
Suitable for vegetarians
Serves: 6
Cook time: about 50 mins plus 2 hours chilling time
Total time: Over 60 Minutes
Syns per serving: 3½
Trifle isn't just for Christmas as this autumn fruit-filled delight proves! Tuck in and enjoy - you're Food Optimising!
Ingredients
1 sachet sugar-free orange jelly crystals
400g canned pear slices, in natural juice
3 sponge fingers, roughly broken
200g fresh blackberries
8 level tbsp ready-made, low-fat custard
1 tsp ground ginger
4 tbsp fat-free natural fromage frais
½ tsp artificial sweetener
1 piece of stem ginger, drained and cut into small cubes
1 pear, cored and thinly sliced
2 level tsp cocoa powder, to dust
Method
Make up the jelly with 425ml boiling water. Set aside to cool for 20 - 30 minutes.
Drain the pears and put 1 tbsp of juice into each of 6 dessert glasses. Divide the sponge fingers between the glasses, gently toss to coat in juice and leave to soak for 1 minute.
Mix the canned pear slices and blackberries together and divide between the glasses. Pour over the cooled jelly and chill in the fridge for 2 hours, or until set.
Combine the custard and ground ginger and spoon over the set jelly mixture. Mix the fromage frais and sweetener together and spoon over.
Decorate each trifle with slices of fresh pear and stem ginger cubes and sprinkle over ½ tsp of cocoa powder.
Suitable for vegetarians
Serves: 6
Cook time: about 50 mins plus 2 hours chilling time
Total time: Over 60 Minutes
Syns per serving: 3½
Trifle isn't just for Christmas as this autumn fruit-filled delight proves! Tuck in and enjoy - you're Food Optimising!
Ingredients
1 sachet sugar-free orange jelly crystals
400g canned pear slices, in natural juice
3 sponge fingers, roughly broken
200g fresh blackberries
8 level tbsp ready-made, low-fat custard
1 tsp ground ginger
4 tbsp fat-free natural fromage frais
½ tsp artificial sweetener
1 piece of stem ginger, drained and cut into small cubes
1 pear, cored and thinly sliced
2 level tsp cocoa powder, to dust
Method
Make up the jelly with 425ml boiling water. Set aside to cool for 20 - 30 minutes.
Drain the pears and put 1 tbsp of juice into each of 6 dessert glasses. Divide the sponge fingers between the glasses, gently toss to coat in juice and leave to soak for 1 minute.
Mix the canned pear slices and blackberries together and divide between the glasses. Pour over the cooled jelly and chill in the fridge for 2 hours, or until set.
Combine the custard and ground ginger and spoon over the set jelly mixture. Mix the fromage frais and sweetener together and spoon over.
Decorate each trifle with slices of fresh pear and stem ginger cubes and sprinkle over ½ tsp of cocoa powder.
Thursday, 26 February 2015
Prawn & Vegetable Red Thai Curry
Thai red prawn and vegetable curry
Serves: 4
Cook time: Ready in 25 minutes
Total time: Less than 30 Minutes
Syns per serving: 1½
Thai fish sauce, lime juice, coconut milk and coriander are some of the key flavours in Thai food – and they all feature in this amazing curry.
Ingredients
1 tbsp Thai red curry paste
300ml boiling chicken stock
100ml light coconut milk
1 red onion, roughly chopped
1 red pepper, deseeded and cut into bite-sized pieces
1 green pepper, deseeded and cut into bite-sized pieces
2 large carrots, peeled and cut into matchsticks
1 tomato, roughly chopped
¼ head Chinese leaf or ¼ green cabbage, shredded
300g cooked and peeled king or tiger prawns
1 tbsp lime juice
1 tbsp Thai fish sauce (nam pla)
Small handful of finely chopped fresh coriander
Method
Place the curry paste in a lidded non-stick wok or large deep frying pan and gradually whisk in the stock and coconut milk until well combined.
Turn on the heat, bring to the boil, then turn the heat to low and simmer for 2 minutes.
Add the onion, peppers, carrots and tomato. Cover, turn the heat to medium and cook for 5 minutes.
Add the Chinese leaf and cook for a further 2 minutes. The vegetables should be tender but retain some bite. Add the prawns and stir for a minute or two until heated through.
Stir in the lime juice and fish sauce and scatter over the coriander. Serve hot with boiled Thai fragrant/jasmine rice.
Serves: 4
Cook time: Ready in 25 minutes
Total time: Less than 30 Minutes
Syns per serving: 1½
Thai fish sauce, lime juice, coconut milk and coriander are some of the key flavours in Thai food – and they all feature in this amazing curry.
Ingredients
1 tbsp Thai red curry paste
300ml boiling chicken stock
100ml light coconut milk
1 red onion, roughly chopped
1 red pepper, deseeded and cut into bite-sized pieces
1 green pepper, deseeded and cut into bite-sized pieces
2 large carrots, peeled and cut into matchsticks
1 tomato, roughly chopped
¼ head Chinese leaf or ¼ green cabbage, shredded
300g cooked and peeled king or tiger prawns
1 tbsp lime juice
1 tbsp Thai fish sauce (nam pla)
Small handful of finely chopped fresh coriander
Method
Place the curry paste in a lidded non-stick wok or large deep frying pan and gradually whisk in the stock and coconut milk until well combined.
Turn on the heat, bring to the boil, then turn the heat to low and simmer for 2 minutes.
Add the onion, peppers, carrots and tomato. Cover, turn the heat to medium and cook for 5 minutes.
Add the Chinese leaf and cook for a further 2 minutes. The vegetables should be tender but retain some bite. Add the prawns and stir for a minute or two until heated through.
Stir in the lime juice and fish sauce and scatter over the coriander. Serve hot with boiled Thai fragrant/jasmine rice.
Easy Chicken Curry Syn Free
Easy chicken curry
Serves: 4
Cook time: Ready in about 1 hour 10 minutes
Total time: Less than 30 Minutes
Syns per serving: FREE
This easy chicken curry is quick, simple and a firm family favourite. Whether you like your curry on the mild side, or you like curry with a kick, this quick and easy recipe is delicious.
Ingredients
Low calorie cooking spray
3 garlic cloves, peeled and crushed
2 large onions, peeled and finely chopped
½ green pepper and ½ red pepper, deseeded and chopped in chunks
4 skinless chicken breasts, chopped into chunks
100g chopped mushrooms
400g tin chopped tomatoes
225ml chicken stock
2 heaped tsp of curry spice (mild, medium or hot - your choice)
Fat free natural yogurt
Fresh coriander and fresh green chilli to serve
Method
Place the chicken on a plate, season well and set aside.
Spray a frying pan with low calorie cooking spray and place over a medium heat. Add the onion, mushrooms and peppers and stir-fry for 5-6 minutes or until starting to lightly brown.
Stir in the garlic, curry powder and stir-fry over a high heat for 1-2 minutes.
Add the chicken and cook for 2-3 minutes until sealed, then add the tomatoes and stock. Bring to the boil, cover tightly, reduce the heat to low and allow to simmer gently for 40-45 minutes, stirring occasionally until the chicken is cooked through.
Remove the frying pan from the heat, adjust the seasoning to taste and serve garnished with chopped coriander and sliced green chillies.
If you enjoy a creamier curry or want to make the curry less hot swirl in some fat free natural yogurt.
Serves: 4
Cook time: Ready in about 1 hour 10 minutes
Total time: Less than 30 Minutes
Syns per serving: FREE
This easy chicken curry is quick, simple and a firm family favourite. Whether you like your curry on the mild side, or you like curry with a kick, this quick and easy recipe is delicious.
Ingredients
Low calorie cooking spray
3 garlic cloves, peeled and crushed
2 large onions, peeled and finely chopped
½ green pepper and ½ red pepper, deseeded and chopped in chunks
4 skinless chicken breasts, chopped into chunks
100g chopped mushrooms
400g tin chopped tomatoes
225ml chicken stock
2 heaped tsp of curry spice (mild, medium or hot - your choice)
Fat free natural yogurt
Fresh coriander and fresh green chilli to serve
Method
Place the chicken on a plate, season well and set aside.
Spray a frying pan with low calorie cooking spray and place over a medium heat. Add the onion, mushrooms and peppers and stir-fry for 5-6 minutes or until starting to lightly brown.
Stir in the garlic, curry powder and stir-fry over a high heat for 1-2 minutes.
Add the chicken and cook for 2-3 minutes until sealed, then add the tomatoes and stock. Bring to the boil, cover tightly, reduce the heat to low and allow to simmer gently for 40-45 minutes, stirring occasionally until the chicken is cooked through.
Remove the frying pan from the heat, adjust the seasoning to taste and serve garnished with chopped coriander and sliced green chillies.
If you enjoy a creamier curry or want to make the curry less hot swirl in some fat free natural yogurt.
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