Slimming World - Chicken Noodle Soup

Serves 4

Ready in 30-35 minutes


Syns - Free on Extra Easy


Ingredients


1 small onion, peeled and finely diced
1 carrot, peeled and finely diced
2 sticks celery, finely diced
1 garlic clove, peeled and finely diced
1.5 litres/2½pt chicken stock
397g/14oz skinless chicken breast or thigh fillets, finely chopped
57g/2oz dried vermicelli pasta or thin egg noodles
4 tbsp finely chopped flat-leaf parsley




Method


1. Place the onion, carrot, celery, garlic, stock and chicken in a large saucepan and bring to the boil. Reduce the heat and cook for 10-15 minutes


2. Add the pasta or egg noodles and bring back to the boil. Cover, reduce the heat to low and cook gently for 6-8 minutes.


3. Add the parsley and cook for 2-3 minutes until piping hot. Ladle into warmed shallow soup bowls and serve immediately.

Slimming World - Mini Cajun-Style Chicken Kebabs with Spicy Wedges

Serves 4

Ready in 1 hour


Syns - Free on Extra Easy


Ingredients


2 large baking potatoes, unpeeled
low calorie cooking spray
4 tbsp paprika
4-5 tsp sea salt
2 tsp dried oregano


For the Kebabs


3 skinless chicken breasts, cut into bite-sized pieces
2 tbsp Cajun spice powder
2 tbsp light soy sauce
juice of 2 limes
salt and freshly ground black pepper
1 large red pepper and 1 large green pepper, deseeded and cut into bite-sized pieces
fat free natural yogurt mixed with chopped parsley, to serve


Method


1. Preheat the oven to 200c/Gas 6. First make the spicy wedges by cutting the potatoes into long, thick wedges and placing them on a non-stick baking sheet. Lightly spray the wedges with low calorie cooking spray. Mix together the paprika, sea salt and dried oregano and toss with the potatoes to coat evenly. Place in the oven and cook for 20-25 minutes or until golden and tender.


2. Meanwhile place the chicken pieces in a mixing bowl. Mix together the Cajun spice powder, soy sauce and lime juice and spread onto the chicken and toss to mix well. Season well.


3. Divide the chicken and pepper pieces between 12 mini pre-soaked bamboo skewers or metal skewers. Place the chicken skewers under a hot grill and cook for 10-12 minutes turning over once or until cooked through. Serve immediately with the spicy wedges and yogurt dip.

Slimming World - Ham Minestrone

Serves 4 

Ready in 35-40 minutes
Freezer Friendly


Syns - Free on Extra Easy


Ingredients


2 medium onions, peeled and finely chopped
2 garlic cloves, peeled and crushed
3 sticks celery, cut into 1cm/½in dice
2 carrots, peeled and cut into 1cm½in dice
400g can chopped tomatoes
794ml/28fl oz vegetable stock
57g/2oz dried pasta shells
198g/7oz canned cannellini beans, drained
198g/7oz lean ham, cut into small pieces
4 tbsp chopped flat-leaf parsley
salt and freshly ground black pepper


Method


1. Place a large saucepan over a medium heat and add the onions, garlic, celery, carrots, tomatoes, and stock. Bring to the boil, reduce the heat to a gentle simmer and cook for 15-20 minutes.


2. Stir in the pasta, cannellini beans and ham and cook for 8-10 minutes or until the pasta is just tender.


3. Stir in the chopped parsley, season well and remove from the heat. Serve ladled into warmed bowls and eat immediately.

Slimming World - Tomato, Lentil and Bacon Soup

Serves 4

Ready in 35-40 minutes
Freezer Friendly


Syns - Free on Extra Easy


Ingredients


198g/7oz lean bacon rashers, cut into bite-sized pieces
1 onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
1 tsp finely grated ginger
2 sticks celery, finely chopped
1 large potato, peeled and cut into 1cm/½in dice
908ml/32fl oz boiling water or vegetable stock
1 tbsp mild curry powder
127g/4½oz dried red lentils
6 plum tomatoes, chopped
2-3 tbsp finely chopped coriander
salt and freshly ground black pepper


Method


1. Place a large non-stick saucepan over a high heat. Add the bacon and stir-fry for 3-4 minutes. Add the onion, garlic, ginger, celery, potato and carrot and stir-fry for 1-2 minutes.


2. Add the remaining ingredients (except the coriander and seasoning) and bring to the boil. Cover and simmer gently for 15-20 minutes or until the lentils are cooked and softened.


3. Stir in the chopped coriander, season well and ladle into warmed bowls serving immediately.

Slimming World - Thai Crabcakes with coriander salsa

Serves 4

Ready in 45 minutes
Freezer friendly (crabcakes only)


Syns ½ on Extra Easy


Ingredients


397g/14oz potatoes, peeled and roughly chopped
2 garlic cloves, peeled and crushed
6 spring onions, finely sliced
2 tbsp each of finely chopped coriander, mint and lemongrass
1 red chilli, deseeded and finely chopped
1/4 tsp finely grated ginger
397g/14oz canned white crab meat, drained
4 level tbsp extra light mayonnaise
low calorie cooking spray
lime halves, to serve


For the salsa


1 red chilli, deseeded and finely diced
4 spring onions, finely sliced
6 tbsp finely chopped coriander
juice and grated zest of 1 lime


Method


1. Boil the potatoes in a pan of lightly salted water for 15 minutes or until tender. Drain, return to the pan and mash until fairly smooth. Transfer to a large mixing bowl and add the garlic, spring onions, chopped herbs, red chilli, ginger and crab meat and using your hands, mix until well blended. Add the mayonnaise and continue to mix well.


2. Divide the mixture into 12 portions and form each one into a flat "cake". Place on a non-stick baking tray lined with baking parchment, cover and chill for 6-8 hours or overnight if time permits.


3. Preheat oven to 190c/Gas 5. When ready to cook, spray the cakes with low calorie cooking spray and bake in the oven for 15-20 minutes or until the cakes are lightly browned and cooked through.


4. While the cakes are cooking make the salsa by combining all the ingredients together in a bowl. Set aside until needed.


5. Remove the crabcakes from the oven, serve immediately with the salsa and the lime halves to squeeze over.

Slimming World - Chilli Loaded Potato Skins

Serves 4

Ready in 1 hour 10 minutes
Freezer Friendly


Syns - Free on Extra Easy


Ingredients


4 x small baking potatoes, unpeeled
low calorie cooking spray
1 tbsp each of finely chopped rosemary and dried chilli flakes
finely sliced spring onion and red chilli and sweet smoked paprika, to garnish
salad leaves, to serve


For the Chilli


198g/7oz extra lean minced beef
2 garlic cloves, peeled and finely chopped
1 tsp ground cumin
400g can chopped tomatoes
1 large red chilli, deseeded and very finely chopped
sea salt and freshly ground black pepper
1 tsp red wine vinegar
200g canned red kidney beans, drained and rinsed


Method


1. Preheat the oven to 200c/Gas 6. Prick each potato all over and spray with a little low calorie cooking spray. Place them directly onto the oven shelf and bake for 40-45 minutes until they feel slightly soft when squeezed.


2. Meanwhile make the chilli by heating a large non-stick frying pan over a high heat. Add the minced beef and stir-fry for 6-8 minutes or until lightly browned. Stir in the garlic, cumin, tomatoes and red chilli and season well. Cook for 20 minutes to reduce the sauce or until it thickens, stirring from time to time to prevent sticking. Remove from the heat, stir in the vinegar and kidney beans. Set aside and keep warm.


3. When cooked, cut each potato in half lengthways. Scoop out the flesh (keeping it for another use such as mash) and leave a layer of potato at least 5mm/1/4in thick on the skin. Spray again with the low calorie cooking spray and arrange in a single layer, skin-side down, on a wire rack set in a roasting tin.


4. Season generously with sea salt and sprinkle over the rosemary and chilli flakes. Return to the oven and bake for 15-20 minutes, turning half way through, until crisp and golden brown.


5. Remove from the oven and place on a platter, cut sides up. Spoon the chilli into the potato skins, sprinkle over and sliced spring onions, red chilli and sweet smoked paprika and serve immediately with salad leaves.

Slimming World - Seared Scallops with Minted Pea Purée

Serves 4

Ready in 30 minutes


Syns - Free on Extra Easy


Ingredients


12 large or 20 small fresh scallops, cleaned
juice and finely grated zest of 1 lemon
1 red chilli, deseeded and very finely chopped
2 tbsp very finely chopped parsley
salt and freshly ground black pepper
finely chopped chives and lemon zest, to garnish
lemon wedges, to serve


For the minted pea puree


100ml/3½fl oz vegetable stock
312g/11oz frozen peas
5-6 tbsp very finely chopped mint
2-3 tbsp fat free natural yogurt


Method


1. Place the scallops in a large ceramic bowl with lemon juice and zest, red chilli and parsely. Season to taste, stir to mix well and leave to marinate for 10-15 minutes.


2. Meanwhile make the pea puree by placing the stock in a wide frying pan and bringing to the boil. Add the peas and cook for 6-8 minutes. Season well and transfer the mixture to a food processor together with the chopped mint and yogurt. Blend until fairly smooth, transfer to a bowl, set aside and keep warm.


3. Heat a large, non-stick frying pan until very hot, add the scallops and sear and cook for 1-2 minutes on each side or until just cooked through (do not overcook or they will become tough).


4. Spoon the pea puree on the base of four shallow plates and divide the scallops between them. Serve immediately, garnished with the chopped chives, lemon zest and lemon wedges to squeeze over.

Slimming World - Tuna and Sweetcorn Fritters with Salsa

Serves 4

Ready in 45 minutes
Freezer Friendly (fritters only)


Syns - Free on Extra Easy


Ingredients


400g can sweetcorn kernels, drained
200g can tuna in spring water, drained
3 medium potatoes, unpeeled and whole
salt and freshly ground pepper
4 tbsp each of finely chopped chives, coriander and parsely
1 egg, lightly beaten
low calorie cooking spray


For the salsa


4 plum tomatoes, finely chopped
½ a cucumber, finely dices
½ a red onion, peeled and finely diced
3 tbsp chopped mint
juice of 1 lemon


Method


1. Preheat the oven to 180c/Gas 4. Place the sweetcorn and tuna in a large mixing bowl.


2. Place the potatoes in a pan of lightly salted water, bring to the boil and cook for 15 minutes, majing sure they are not fully cooked. Drain, allow to cool slightly and then peel using a sharp knife. Coarsely grate the potatoes into the sweetcorn mixture. Add the chopped herbs and egg and season well.


3. Combine the ingredients together using your hangs and then divide into 12 portions. Shape each portion into a flat "cake" and place on a non-stick baking tray lined with baking parchment. Spray with low calorie spray and place in the oven for 15-20 minutes or until lightly golden.


4. While the fritters are cooking make the salsa by combining all the ingredients together in a bowl, season well and chill until required. Serve the fritters with the salsa.

Slimming World - Turkey, Tarragon and Pea Frittata

Serves 4

Ready in about 45 minutes
Freezer Friendly

Syns - Extra Easy Free

Ingredients

255g/9oz potatoes, peeled and cut into 1cm/½in cubes
sale and freshly ground black pepper
198g/7oz lean turkey breast, cut into 1cm/½in cubes
1 onion, peeled and sliced
3 garlic cloves, peeled and thinly sliced
198g/7oz frozen peas
198g/7oz bottled roasted red peppers in vinegar, drained and roughly chopped
4 large eggs
4 tbsp freshly chopped tarragon or 1 tbsp dried tarragon
mixed salad, to serve

Method

1. Boil the potatoes in a large saucepan of lightly salted water for 7-8 minutes. Drain and set aside.

2. Heat a 22cm/9in heavy-based, non-stick frying pan over a high heat. Add the turkey to the pan with the sliced onions. Cover the frying pan with a saucepan lid and sweat the ingredients over a gentle heat until the onion becomes soft and slightly golden. Add the potatoes, garlic, peas and red peppers to the pan. Stir-fry for 2-3 minutes.

3. Meanwhile whisk the eggs in a clean bowl until they are slightly frothy. Season well and add the tarragon. Pour over the egg mixture into the pan and stir briefly to distribute the ingredients evenly. Cook over a medium heat for 8-10 minutes or until the base of the mixture has set.

4. Remove the frittata from the heat and place under a medium-hot grill for 3-4 minutes or until the top is golden and set. Cut into thick wedges and serve with a mixed salad.

Slimming World - Warm Breakfast Salad

Serves 4

Ready in 40 minutes

Syns per serving - Free on Extra Easy

Ingredients

2 medium potatoes, peeled and cut into 2cm/¾ in dice
salt and freshly ground black pepper
low calorie cooking spray
1 large onion, peeled and finely sliced
1 garlic clove, peeled and finely chopped
12 lean bacon rashers, cut into 3cm 1¼ slices
198g/7oz button mushrooms, roughly chopped or sliced
4 ripe tomatoes, finely chopped 
4 tbsp finely chopped parsley
1 lettuce heart, leaves separated
4 fried eggs (fried in a non-stick pan)

Method

1. Boil the potatoes in a large saucepan of lightly salted water for 6-8 minutes (but don't cook through). Drain.

2. Spray a large, non-stick frying pan with low calorie cooking spray and place over a medium heat. Add the onion, garlic, bacon and potatoes and stir-fry for 5-6 minutes.

3. Add the mushrooms, turn the heat to high and fry for 5-6 minutes. Add the tomatoes and continue to stir-fry for 3-4 minutes. Stir in the parsley, season well and remove from the heat.

4. Toss the lettuce leaves into the mixture and divide between four warmed plates. Top each serving with a fried egg and serve immediately.

Slimming World - Spiced Thai Beef Salad with Wild Rice

Serves 4

Ready in about 55-60 minutes

Syns per serving - Free on Extra Easy

Ingredients

198g/7oz dried wild and long-grain rice
397g/14oz lean frying, sirloin or fillet steak, cut into thin strips
2 garlic cloves, peeled and finely chopped
1 tsp finely grated ginger
1 tbsp finely chopped lemongrass
4 kaffir lime leaves, finely shredded
2 spring onions, finely sliced
2 red chillies, deseeded (optional) and finely chopped
1 tbsp dark soy sauce
100ml/3½fl oz beef stock
½ cucumber, finely shredded
juice of 2 limes
1 tbsp mam pla (thai fish sauce)
½ tsp artificial sweetener (optional)


Method

1. Cook the rice according to the packet instructions, drain and transfer to a wide mixing bowl.

2. Heat a non-stick frying pan or wok over a high heat and when hot add the beef strips, garlic, ginger, lemongrass, lime leaves, spring onions, and red chillies. Stir-fry over a high heat for 5-6 minutes or until the beef if sealed and lightly browned.

3. Add the soy sauce and stock and bring to the boil. Cook over a moderate heat for 8-10 minutes, stirring often until all the liquid is absorbed. Remove from the heat and set aside. Toss the cucumber with the reserved rice and divide between four serving plates or bowls.

4. Mix together the lime juice, fish sauce and sweetener, is using, and stir until dissolved. Spoon this mixture over the beef and toss to mix well. Spoon the beef mixture over the rice and serve immediately.

Slimming World - Roasted Tomato, Prawn and Bulgur Wheat Salad

Serves 4

Ready in 45-50 minutes

Syns per Serving - Free on Extra Easy

Ingredients

198g/7oz dried bulgur wheat
397g/14oz cherry vine tomatoes
1 red pepper, deseeded and cut into bite-sized pieces
2-3 garlic cloves, peeled and finely chopped
low calorie cooking spray
salt and freshly ground black pepper
6 spring onions, thinly sliced
312g/11oz cooked and peeled large prawns
a small handful of roughly chopped flat-leaf parsley
juice of 1 lemon

Method

1. Place the bulgur wheat in a large, heatproof bowl and pour over boiling water to just cover the grains. Cover and leave to soak for 15-20 minutes until all the water is absorbed.

2. Preheat the oven to 200c/Gas 6. Place the tomatoes and red pepper on a non-stick baking sheet, scatter over the garlic and spray with low calorie cooking spray. Season well and roast in the oven for 15-20 minutes. Remove from the oven and transfer to a wide, shallow salad bowl along with any juices.

3. Fluff up the bulgur wheat grains with a fork and add the tomatoes and peppers with the spring onions, prawns and chopped herbs. Stir in the lemon juice, season well and toss to combine evenly. Serve immediately.

Slimming World - Italian Tuna and Mixed Bean Salad

Serves 4

Ready in 10-15 minutes

Syns per serving - Free on Extra Easy

Ingredients

100g/3½ green beans, halved
198g/7oz cherry tomatoes, halved
1 red onion, peeled and finely sliced
2 x 185g cans of tuna in spring water, drained and flaked
400g can mixed beans in brine, drained
57g/2oz rocket leaves
salt and freshly ground black pepper
3 garlic cloves, peeled and crushed
8 tbsp fat free vinaigrette

Method

1. Blanch the green beans in boiling water for 2-3 minutes. Drain, rinse under cold running water and drain again.

2. In a large bowl, mix together the green beans, cherry tomatoes, red onion, tuna, mixed beans and rocket leaves. Season to taste.

3. Mix the crushed garlic with the vinaigrette in a small bowl. Serve the salad with the dressing drizzled over.

Slimming World - Salmon and Cucumber Sushi

Serves 4

Ready in 25 minutes plus chilling

Syns per serving - ½ Syn on Extra Easy

Ingredients

198g/70z sushi rice, rinsed thoroughly and drained

284/½ pint water

salt

¼ tsp artificial sweetener

57ml/2fl oz rice wine vinegar

2 large sheets dried sushi nori (seaweed sheets), cut into halves

57g/2oz wasabi paste (Japanese horseradish)

198g/7oz skinless salmon fillets, cut into strips 5mm/¼ in thick

½ medium cucumber, peeled, deseeded and cut into thin batons

½ red pepper, deseeded and cut into thin strips

dark soy sauce, to serve

Method

1. Place the rice in a saucepan with the water and bring to the boil. Cover and simmer for 7-10 minutes, then remove from the heat, leave covered and allow to cool.

2. When the rice is cool, place in a bowl, season with a pinch of salt and add the artificial sweetener and vinegar. Mix well.

3. Lay out the nori sheets on a work surface, shiny-side down, and spread a little of the wasabi paste onto each sheet. Spread a quarter of the rice mixture evenly over each sheet, leaving a clear 1cm/½ in gap at the top.

4. Divide the salmon strips, cucumber batons and red pepper strips between the nori sheets and roll them up tightly, using a sushi rolling mat (or aluminium foil). Place in the fridge for 30 minutes to chill, then cut each roll into six pieces.

5. To serve, place the sushi rolls onto a flat serving platter with the soy sauce to dip into.

Slimming World - Salmon Nicoise Salad

Serves 4

Ready in 30 minutes

Syns per serving - Free on Extra Easy

Ingredients

198g/7oz baby new potatoes, halved

salt and freshly ground black pepper

4 large skinless salmon fillets

198g/7oz green beans, trimmed

2 lettuce hearts, leaves separated

1 yellow pepper, deseeded and cut into small pieces

198g/7oz midi or large cherry tomatoes, halved or quartered

1 red onion, peeled and thinly sliced

4 eggs, boiled to your liking, halved or quartered, to garnish (optional)

For the dressing

4 tbsp fat free vinaigrette

juice of 1 lemon

1 level tsp wholegrain mustard

Method

1. Boil the potatoes in a large saucepan of lightly salted water for 12-15 minutes or until tender. Drain and set aside.

2. Place the salmon fillets in a saucepan and pour over water to cover. Bring to the boil, reduce the heat and poach for 12-15 minutes or until cooked through. Remove from the saucepan with a slotted spoon and drain on kitchen paper.

3. Blanch the green beans in a large saucepan of lightly salted boiling water for 2-3 minutes, drain and refresh under cold running water. Drain again and transfer to a large mixing bowl with the potatoes, lettuce leaves, yellow pepper, tomatoes, and red onion. Flake the salmon into bite-sized pieces and add to the salad ingredients.

4. Make the dressing by whisking all the ingredients together in a bowl, season well and pour over the salad ingredients. Toss gently to mix well then divide the salad between four serving plates. Garnish each serving with a boiled egg, if using, and serve immediately.

Slimming World - Smoked Trout and Potato Salad

Serves 4

Ready in 20-25 minutes

Syns per Serving - ½ Syn on Extra Easy

Ingredients

312g/11oz baby new potatoes, halved

salt and freshly ground black pepper

6 spring onions, finely sliced

12 cherry tomatoes, halved

4 sticks celery, finely sliced

57g/2oz each of green and red seedless grapes, halved

6 tbsp each of finely chopped dill and mint

312g/11oz hot-smoked trout fillets

For the dressing

4 level tbsp extra light mayonnaise

100g/3½ oz fat free natural yogurt

1 level tbsp mustard

Method

1. Boil the potatoes in a large saucepan of lightly salted water for 12-15 minutes. Drain and set aside to cool.

2. Place the potatoes and spring onions in a shallow serving bowl. Add the tomatoes, celery, grapes, and chopped herbs.

3. Remove the skin from the smoked trout and flake into the potato mixture.

4. Mix the dressing ingredients together in a bowl and season well. Pour over the salad and toss to mix well. Serve immediately at room temperature.

Slimming World - Baked Pesto Cod with Garlic Mash

Serves 4

Ready in 45 minutes

Syns Per Serving - Free on Extra Easy

Ingredients

2 medium courgettes, sliced thinly lengthways

4 large, thick skinless cod fillets

2 garlic cloves, peeled and crushed

6-8 tbsp very finely chopped basil

finely grated zest and juice of 1 lemon

salt and freshly ground black pepper

312g/11oz vine tomatoes

For the mash

1kg/2lb 4oz potatoes, peeled and roughly chopped

100ml/3½fl oz hot water or vegetable stock

2 garlic cloves, peeled and crushed

6 spring onions, finely sliced

Method

1. Heat a large griddle pan and griddle the courgettes in batches for 2 to 3 minutes on each side. Remove and keep warm.

2. Preheat the oven to 200c/Gas 6. Place the cod fillets in a large shallow dish in a single layer.

3. Place the garlic, basil, lemon zest and juice in a mortar and pestle and mash until fairly smooth. Season well and spread this mixture over the top of the fish. Add the tomatoes to the dish and bake for 12-15 minutes or until cooked through.

4. Meanwhile boil the potatoes in lightly salted water for 12-15 minutes or until tender. Drain thoroughly and mash with the hot water or stock. Stir in the garlic and spring onions and season well.

5. Divide the garlic mash between four warmed plates and place a cod fillet on each. Serve immediately with the griddled courgettes and roasted tomatoes.