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.
Sharing slimming world recipes for slimming world members. Slimming World recipes for Breakfast, lunch and dinner, including many recipes totally syn free. Many recipes are also vegetarian friendly.
Thursday, 26 February 2015
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.
Friday, 20 February 2015
Apricot and orange syllabub
Apricot and orange syllabub
Treasure the taste of summer sunshine with this delicious dessert. It's low-Syn and full of fruity flavours.
Suitable for vegetarians
Serves: 4
Total time: Less than 30 Minutes
Syns per serving: 1½
Ingredients
350g fresh apricots, stoned
2 tbsp lemon juice
9 tbsp artificial sweetener
500g fat-free natural fromage frais
Grated rind and juice of 1 orange
1 egg white
Fresh apricot slices and redcurrants, for decoration
Method
Blend the apricots in a liquidiser with the lemon juice and 3 tablespoons of the sweetener until smooth.
Place the fromage frais, orange rind and juice in a large bowl, along with the remaining sweetener and mix well.
Whisk the egg white until stiff. With a metal spoon, fold the egg white into the orange cream.
Divide half the apricot purée between 4 glasses. Spread half of the orange cream mixture on top.
Cover with the rest of the apricot purée and finish with the remaining orange cream. Decorate with the sliced apricot and redcurrants before serving.
Tip: The government advises that because of a very slight risk of salmonella, vulnerable people such as the elderly, babies and pregnant women should not eat raw eggs.
Treasure the taste of summer sunshine with this delicious dessert. It's low-Syn and full of fruity flavours.
Suitable for vegetarians
Serves: 4
Total time: Less than 30 Minutes
Syns per serving: 1½
Ingredients
350g fresh apricots, stoned
2 tbsp lemon juice
9 tbsp artificial sweetener
500g fat-free natural fromage frais
Grated rind and juice of 1 orange
1 egg white
Fresh apricot slices and redcurrants, for decoration
Method
Blend the apricots in a liquidiser with the lemon juice and 3 tablespoons of the sweetener until smooth.
Place the fromage frais, orange rind and juice in a large bowl, along with the remaining sweetener and mix well.
Whisk the egg white until stiff. With a metal spoon, fold the egg white into the orange cream.
Divide half the apricot purée between 4 glasses. Spread half of the orange cream mixture on top.
Cover with the rest of the apricot purée and finish with the remaining orange cream. Decorate with the sliced apricot and redcurrants before serving.
Tip: The government advises that because of a very slight risk of salmonella, vulnerable people such as the elderly, babies and pregnant women should not eat raw eggs.
Apple Tart
Apple tart
Serves: 6
Cook time: Ready in 35 minutes
Total time: 30-60 Minutes
Syns per serving: 7
Apples take centre-stage in this comforting tart, while the custard adds a rich, creamy texture. This luscious combination makes this dessert a
sure-fire hit!
Ingredients
1 level tbsp flour, for dusting
100g ready made shortcrust pastry
10 tbsp low fat custard
2 red apples, peeled, cored and thinly sliced
2 tsp ground cinnamon
1 level tsp icing sugar, to serve
Method
Preheat the oven to 190°C/170°C Fan/Gas 5.
Dust a clean work surface with flour, roll out the pastry and use to line a small fluted tin or standard cake tin (about 14cm in diameter).
Line the pastry case with baking parchment and baking beans (or dried pulses such as kidney beans), and bake for 10 minutes.
Remove the beans and parchment and bake for a further 10 minutes until the pastry is lightly golden and crisp. Remove from the oven and allow to cool in the tin.
Spoon the custard into the pastry case and top with the apple slices. Sprinkle with the cinnamon and return to the oven for 10-12 minutes.
Serves: 6
Cook time: Ready in 35 minutes
Total time: 30-60 Minutes
Syns per serving: 7
Apples take centre-stage in this comforting tart, while the custard adds a rich, creamy texture. This luscious combination makes this dessert a
sure-fire hit!
Ingredients
1 level tbsp flour, for dusting
100g ready made shortcrust pastry
10 tbsp low fat custard
2 red apples, peeled, cored and thinly sliced
2 tsp ground cinnamon
1 level tsp icing sugar, to serve
Method
Preheat the oven to 190°C/170°C Fan/Gas 5.
Dust a clean work surface with flour, roll out the pastry and use to line a small fluted tin or standard cake tin (about 14cm in diameter).
Line the pastry case with baking parchment and baking beans (or dried pulses such as kidney beans), and bake for 10 minutes.
Remove the beans and parchment and bake for a further 10 minutes until the pastry is lightly golden and crisp. Remove from the oven and allow to cool in the tin.
Spoon the custard into the pastry case and top with the apple slices. Sprinkle with the cinnamon and return to the oven for 10-12 minutes.
Green Curry Chicken Drumsticks
Green curry chicken drumsticks
Serves: 4
Cook time: Ready in under 35 minutes, plus marinating
Total time: 30-60 Minutes
Syns per serving: FREE
Give the ultimate picnic food a Thai twist by serving up these spicy-coated chicken legs at your next barbecue or picnic. As long as you remove all the skin, this luscious finger food is totally Free!
Ingredients
8 large, skinless chicken drumsticks
150g fat free natural yogurt
1 tbsp mild curry powder
1 tsp turmeric
5 tbsp finely chopped coriander
5 tbsp finely chopped mint
Finely grated zest and juice of 1 lime
Salt and freshly ground black pepper
Method
With a sharp knife, make a few cuts in the flesh of each drumstick.
Place the remaining ingredients in a food processor and blend until fairly smooth. Transfer to a wide ceramic bowl and season to taste.
Add the drumsticks to the marinade, rubbing the mixture well into the meat. If you have time, cover and chill for 1-2 hours or overnight if time permits.
Remove the drumsticks from the marinade, shaking off the excess. Cook them on the barbecue for 20-25 minutes, turning occasionally, until cooked through.
Alternatively, roast in a preheated oven at 180°C/160°C Fan/Gas 4 for 30 minutes or until the chicken is cooked through. Or cook under a preheated hot grill for 15-20 minutes, turning often.
Serve warm or cold.
Tip: Marinades really help tenderise meat and keep it moist while cooking as well as adding flavour. Here are some great ideas for Free and low Syn marinades:
1) lemon or lime juice
2) hoi sin or soy sauce
3) honey
4) fat free natural yogurt
5) ground and whole spices, fresh root ginger and chillies
6) fresh and dried herbs
Serves: 4
Cook time: Ready in under 35 minutes, plus marinating
Total time: 30-60 Minutes
Syns per serving: FREE
Give the ultimate picnic food a Thai twist by serving up these spicy-coated chicken legs at your next barbecue or picnic. As long as you remove all the skin, this luscious finger food is totally Free!
Ingredients
8 large, skinless chicken drumsticks
150g fat free natural yogurt
1 tbsp mild curry powder
1 tsp turmeric
5 tbsp finely chopped coriander
5 tbsp finely chopped mint
Finely grated zest and juice of 1 lime
Salt and freshly ground black pepper
Method
With a sharp knife, make a few cuts in the flesh of each drumstick.
Place the remaining ingredients in a food processor and blend until fairly smooth. Transfer to a wide ceramic bowl and season to taste.
Add the drumsticks to the marinade, rubbing the mixture well into the meat. If you have time, cover and chill for 1-2 hours or overnight if time permits.
Remove the drumsticks from the marinade, shaking off the excess. Cook them on the barbecue for 20-25 minutes, turning occasionally, until cooked through.
Alternatively, roast in a preheated oven at 180°C/160°C Fan/Gas 4 for 30 minutes or until the chicken is cooked through. Or cook under a preheated hot grill for 15-20 minutes, turning often.
Serve warm or cold.
Tip: Marinades really help tenderise meat and keep it moist while cooking as well as adding flavour. Here are some great ideas for Free and low Syn marinades:
1) lemon or lime juice
2) hoi sin or soy sauce
3) honey
4) fat free natural yogurt
5) ground and whole spices, fresh root ginger and chillies
6) fresh and dried herbs
Salmon Curry in a Hurry! SYN FREE!
Salmon curry in a hurry
Perfect for Extra Easy
Serves: 4
Total time: Less than 30 Minutes
Syns per serving: FREE
If you need a curry fix and can't wait, this speedy meal is for you! We've used mild korma powder so everyone can enjoy it but if you want to turn up the heat, feel free to switch to something spicier!
Ingredients
Low calorie cooking spray
1 large onion, finely chopped
2 garlic cloves, finely chopped
1 tsp ground ginger
1 tsp korma curry powder
400g can chopped tomatoes
300ml boiling vegetable stock
Salt and freshly ground black pepper
500g skinless salmon fillet, cut into chunks
500g frozen broccoli florets
Small handful of finely chopped fresh coriander
Method
Spray a large non-stick frying pan with low calorie cooking spray and place over a high heat.
Add the onions and garlic and stir-fry for 1-2 minutes, then add the ginger and curry powder and stir-fry for 1 minute.
Stir in the tomatoes and stock, bring to the boil and cook over a medium heat for 6-8 minutes.
Season the salmon pieces and add to the pan along with the broccoli. Cook for 5 minutes or until the fish is cooked through.
Remove from the heat, check the seasoning, scatter over the coriander and serve with boiled basmati rice.
Tip: * Suitable for freezing
Perfect for Extra Easy
Serves: 4
Total time: Less than 30 Minutes
Syns per serving: FREE
If you need a curry fix and can't wait, this speedy meal is for you! We've used mild korma powder so everyone can enjoy it but if you want to turn up the heat, feel free to switch to something spicier!
Ingredients
Low calorie cooking spray
1 large onion, finely chopped
2 garlic cloves, finely chopped
1 tsp ground ginger
1 tsp korma curry powder
400g can chopped tomatoes
300ml boiling vegetable stock
Salt and freshly ground black pepper
500g skinless salmon fillet, cut into chunks
500g frozen broccoli florets
Small handful of finely chopped fresh coriander
Method
Spray a large non-stick frying pan with low calorie cooking spray and place over a high heat.
Add the onions and garlic and stir-fry for 1-2 minutes, then add the ginger and curry powder and stir-fry for 1 minute.
Stir in the tomatoes and stock, bring to the boil and cook over a medium heat for 6-8 minutes.
Season the salmon pieces and add to the pan along with the broccoli. Cook for 5 minutes or until the fish is cooked through.
Remove from the heat, check the seasoning, scatter over the coriander and serve with boiled basmati rice.
Tip: * Suitable for freezing
Sunday, 15 February 2015
Red Lentil & Butternut Squash Curry
Red lentil and butternut squash curry
Come in from the cold and warm up with this wonderfully healthy autumnal curry that's simple, spicy and packed full of Super-free veggies.
Suitable for vegetarians
Serves: 4
Prep. time: 10 minutes
Cook time: 45-50 minutes
Total time: 30-60 Minutes
Syns per serving: 1
Ingredients
Low calorie cooking spray
1 large onion, peeled and chopped
1 medium butternut squash peeled, de-seeded and chopped
2 tbsp medium curry paste
1 x 200g can chopped tomatoes, drained but retaining the liquid
Vegetable stock
100g dried red lentils
Baby spinach
To serve
Heaps of boiled rice
Fat-free natural yogurt (optional)
Method
Heat the oven to 170°C/150°C Fan/Gas 3. Spray a heavy, ovenproof pan with low calorie cooking spray and cook the onion with the lid on for 5 minutes until softened. Add the butternut squash, tossing with the onion then cook for a few minutes again with the lid on. Stir in the curry paste and tomatoes.
Add the vegetable stock to the retained tomato liquid, until the tomato and stock mixture is up to 600ml. Add to the pan along with the lentils. Stir well and bring to the boil, then remove from the heat and place in the oven for 30-45 minutes, depending on the size of your butternut squash chunks.
The curry is cooked when the sauce has thickened and the lentils are tender but still whole and a knife slides into the butternut squash easily.
Remove from the oven and stir in a handful spinach. Replace the lid and leave to stand for a few minutes until the spinach wilts. Serve with the rice and a swirl of yogurt.
Tip: If you prefer a less spicy curry, you can either reduce the curry paste slightly or serve it with extra very low fat natural yogurt.
Come in from the cold and warm up with this wonderfully healthy autumnal curry that's simple, spicy and packed full of Super-free veggies.
Suitable for vegetarians
Serves: 4
Prep. time: 10 minutes
Cook time: 45-50 minutes
Total time: 30-60 Minutes
Syns per serving: 1
Ingredients
Low calorie cooking spray
1 large onion, peeled and chopped
1 medium butternut squash peeled, de-seeded and chopped
2 tbsp medium curry paste
1 x 200g can chopped tomatoes, drained but retaining the liquid
Vegetable stock
100g dried red lentils
Baby spinach
To serve
Heaps of boiled rice
Fat-free natural yogurt (optional)
Method
Heat the oven to 170°C/150°C Fan/Gas 3. Spray a heavy, ovenproof pan with low calorie cooking spray and cook the onion with the lid on for 5 minutes until softened. Add the butternut squash, tossing with the onion then cook for a few minutes again with the lid on. Stir in the curry paste and tomatoes.
Add the vegetable stock to the retained tomato liquid, until the tomato and stock mixture is up to 600ml. Add to the pan along with the lentils. Stir well and bring to the boil, then remove from the heat and place in the oven for 30-45 minutes, depending on the size of your butternut squash chunks.
The curry is cooked when the sauce has thickened and the lentils are tender but still whole and a knife slides into the butternut squash easily.
Remove from the oven and stir in a handful spinach. Replace the lid and leave to stand for a few minutes until the spinach wilts. Serve with the rice and a swirl of yogurt.
Tip: If you prefer a less spicy curry, you can either reduce the curry paste slightly or serve it with extra very low fat natural yogurt.
Easy Chicken Curry with Spicy Broccoli
Easy chicken curry with spicy broccoli and green beans
Serves: 4
Total time: Less than 30 Minutes
Syns per serving: FREE
Ingredients
1 onion, finely chopped
2 garlic cloves, finely chopped
4 skinless chicken breast fillets, cut into bite-sized pieces
1 tbsp korma curry powder
6 tbsp tomato purée
200g passata with onions and garlic
400ml chicken stock
Salt and freshly ground black pepper
A small handful of fresh coriander, roughly chopped, reserving some for garnish
For the spicy broccoli:
400g tender stem or Purple Sprouting Broccoli
Low calorie cooking spray
1 tbsp tandoori curry powder
Method
Place a saucepan sprayed with low calorie cooking spray over a medium heat. Stir-fry the onion and garlic for 5 minutes, or until soft and starting to colour. Add the chicken and stir-fry for a further 5 minutes, until browned.
Add the curry powder, tomato purée, passata and stock, season and stir. Bring to the boil, cover tightly and turn down the heat to low. Simmer, stirring occasionally, for 15-20 minutes, or until the chicken is cooked through.
Meanwhile, blanch the broccoli for 2-3 minutes, drain well and return to the pan. Spray with low calorie cooking spray and add the curry powder. Preheat a griddle pan over a high heat. Cook the broccoli on the griddle for 2 minutes.
Remove the curry from the heat and stir in the coriander. Serve with the broccoli, sprinkled with the remaining coriander.
Serves: 4
Total time: Less than 30 Minutes
Syns per serving: FREE
Ingredients
1 onion, finely chopped
2 garlic cloves, finely chopped
4 skinless chicken breast fillets, cut into bite-sized pieces
1 tbsp korma curry powder
6 tbsp tomato purée
200g passata with onions and garlic
400ml chicken stock
Salt and freshly ground black pepper
A small handful of fresh coriander, roughly chopped, reserving some for garnish
For the spicy broccoli:
400g tender stem or Purple Sprouting Broccoli
Low calorie cooking spray
1 tbsp tandoori curry powder
Method
Place a saucepan sprayed with low calorie cooking spray over a medium heat. Stir-fry the onion and garlic for 5 minutes, or until soft and starting to colour. Add the chicken and stir-fry for a further 5 minutes, until browned.
Add the curry powder, tomato purée, passata and stock, season and stir. Bring to the boil, cover tightly and turn down the heat to low. Simmer, stirring occasionally, for 15-20 minutes, or until the chicken is cooked through.
Meanwhile, blanch the broccoli for 2-3 minutes, drain well and return to the pan. Spray with low calorie cooking spray and add the curry powder. Preheat a griddle pan over a high heat. Cook the broccoli on the griddle for 2 minutes.
Remove the curry from the heat and stir in the coriander. Serve with the broccoli, sprinkled with the remaining coriander.
Sunday, 8 February 2015
Apple Crumble
Apple crumble
Suitable for vegetarians
Serves: 6
Prep. time: 15 minutes
Cook time: 25 minutes
Total time: 30-60 Minutes
Syns per serving: 6½
You may have thought that traditional puds like apple crumble are out of bounds when you're losing weight, but not at Slimming World! Serve one up after a low-Syn Sunday roast to keep the family, and your slimming campaign, sweet!
Ingredients
550g cooking apples
1 tsp ground cinnamon
Finely grated zest annd juice of 1 orange
4 tbsp granulated artificial sweetener
110g self raising flour
50g low-fat spread
A few drops of vanilla essence
150g fat free natural fromage frais
Method
Preheat the oven to 190ºC/170°C Fan/Gas 5.
Peel, core and chop the apples into chunks.
Place in an oven-proof dish and stir in the cinnamon, orange zest and juice and half of the sweetener.
Make the crumble: in a bowl mix together the self-raising flour with the remaining sweetener.
Melt the low-fat spread in a pan, remove from the heat and stir in the vanilla essence. Pour over the flour mixture and mix with a fork until it resembles breadcrumbs.
Spoon the crumble mixture over the apples and bake for 25 minutes until lightly browned. Divide the crumble between 6 serving bowls and serve topped with a little fromage frais.
Suitable for vegetarians
Serves: 6
Prep. time: 15 minutes
Cook time: 25 minutes
Total time: 30-60 Minutes
Syns per serving: 6½
You may have thought that traditional puds like apple crumble are out of bounds when you're losing weight, but not at Slimming World! Serve one up after a low-Syn Sunday roast to keep the family, and your slimming campaign, sweet!
Ingredients
550g cooking apples
1 tsp ground cinnamon
Finely grated zest annd juice of 1 orange
4 tbsp granulated artificial sweetener
110g self raising flour
50g low-fat spread
A few drops of vanilla essence
150g fat free natural fromage frais
Method
Preheat the oven to 190ºC/170°C Fan/Gas 5.
Peel, core and chop the apples into chunks.
Place in an oven-proof dish and stir in the cinnamon, orange zest and juice and half of the sweetener.
Make the crumble: in a bowl mix together the self-raising flour with the remaining sweetener.
Melt the low-fat spread in a pan, remove from the heat and stir in the vanilla essence. Pour over the flour mixture and mix with a fork until it resembles breadcrumbs.
Spoon the crumble mixture over the apples and bake for 25 minutes until lightly browned. Divide the crumble between 6 serving bowls and serve topped with a little fromage frais.
Thai Green Chicken Curry
Thai green chicken curry
Perfect for Extra Easy
Serves: 4
Cook time: Ready in 50 minutes
Total time: 30-60 Minutes
Syns per serving: 2½
Perhaps Thailand’s best known dish, this recipe blends traditional ingredients to make a simple, spicy and colourful curry straight out of a Bangkok street market. Now you really can enjoy your favourite Thai food guilt-free!
Ingredients
200ml light coconut milk
600ml chicken stock
100g coriander leaves and stalks, finely chopped, plus extra sprigs to garnish
Low calorie oil spray (less than one calorie per spray)
1 level tbsp Thai green curry paste
2 green chillies, deseeded and finely chopped
800g skinless chicken thigh fillets, cut into bite-sized pieces
6 fresh or dried kaffir lime leaves
2 tbsp Thai fish sauce (nam pla)
1 tbsp sweetener
200g baby aubergines, cut into bite-sized pieces
200g green beans, trimmed
Juice of 1 lime, plus extra wedges to serve
Red chilli slivers, to garnish
Method
Place the coconut milk, half of the stock and the chopped coriander in a blender or food processor and blend until well mixed. Strain the mixture using a fine sieve and discard the coriander.
Spray a large wok or saucepan with low calorie oil spray, add the green curry paste and green chillies and stir-fry over a high heat for 2-3 minutes.
Stir in the chicken and cook for 5 minutes or until the chicken is lightly browned.
Stir in the coconut milk mixture, the remaining stock, lime leaves, Thai fish sauce, sweetener and aubergines. Simmer uncovered for 15-20 minutes, stirring occasionally.
Add the green beans and continue to simmer for 2-3 minutes.
Remove the pan from the heat and stir in the lime juice.
Serve garnished with coriander sprigs and red chilli slivers.
Perfect for Extra Easy
Serves: 4
Cook time: Ready in 50 minutes
Total time: 30-60 Minutes
Syns per serving: 2½
Perhaps Thailand’s best known dish, this recipe blends traditional ingredients to make a simple, spicy and colourful curry straight out of a Bangkok street market. Now you really can enjoy your favourite Thai food guilt-free!
Ingredients
200ml light coconut milk
600ml chicken stock
100g coriander leaves and stalks, finely chopped, plus extra sprigs to garnish
Low calorie oil spray (less than one calorie per spray)
1 level tbsp Thai green curry paste
2 green chillies, deseeded and finely chopped
800g skinless chicken thigh fillets, cut into bite-sized pieces
6 fresh or dried kaffir lime leaves
2 tbsp Thai fish sauce (nam pla)
1 tbsp sweetener
200g baby aubergines, cut into bite-sized pieces
200g green beans, trimmed
Juice of 1 lime, plus extra wedges to serve
Red chilli slivers, to garnish
Method
Place the coconut milk, half of the stock and the chopped coriander in a blender or food processor and blend until well mixed. Strain the mixture using a fine sieve and discard the coriander.
Spray a large wok or saucepan with low calorie oil spray, add the green curry paste and green chillies and stir-fry over a high heat for 2-3 minutes.
Stir in the chicken and cook for 5 minutes or until the chicken is lightly browned.
Stir in the coconut milk mixture, the remaining stock, lime leaves, Thai fish sauce, sweetener and aubergines. Simmer uncovered for 15-20 minutes, stirring occasionally.
Add the green beans and continue to simmer for 2-3 minutes.
Remove the pan from the heat and stir in the lime juice.
Serve garnished with coriander sprigs and red chilli slivers.
Wednesday, 4 February 2015
Slimming World - Banoffee Crepes with chocolate drizzle
Serves 4
Time: 30 minutes
Syns per serving: Green 4½; Original 4½
Ingredients
2oz/57g plain flour
2 tsp artificial sweetener
1 egg
¼pt/142ml skimmed milk, plus 3 tbsp for the sauce
Fry light
200g pot very low fat natural fromage frais
1 Mullerlight Toffee Yogurt
4 bananas
Freshly squeezed lemon juice
6 Rolos
Method
1. Sift the flour and sweetener into a bowl. Beat the egg and mix into the flour with the milk. Whisk until smooth/
2. Spray a small frying pan with Fry light and pour in enough batter to coat the bottom. Cook for 1-2 minutes or until lightly browned. Flip over and cook for a further minute. Remove from the pan, and keep warm while you cook the remaining three pancakes.
3. Mix together the fromage frais and toffee yogurt, and set to one side. Thickly slice the bananas and pour over the lemon juice.
Tuesday, 3 February 2015
Slimming World - Salmon, asparagus and new potato salad
Serves 4
Time: 30 minutes
Syns: Extra Easy Free
Ingredients
24 large asparagus spears, trimmed
14oz/397g baby new potatoes, halved
Salt and freshly ground black pepper
4 skinless Scottish salmon fillets
1 lemon, cut into 8 slices
Juice of 1 large lemon
1 shallot, finely cubed
A small handful of fresh tarragon, finely chopped
4fl oz/113ml fat-free vinaigrette
2 baby gem lettuces, roughly torn
Method
1. Bring a large, deep pan of water to the boil. Add the asparagus spears and cook for 4 minutes, or until tender. Remove the asparagus and set aside. Bring the water back to the boil, add the potato halves and cook for 10-12 minutes, or until tender. Drain and set aside until needed.
2. Season the salmon and place 2 slices of lemon on top of each fillet. Bring a wide, shallow pan of water to a simmer. Carefully add the salmon and lemon slices, cover and cook for 5-6 minutes or until cooked through.
Apple Betty
Apple Betty
Suitable for vegetarians
Serves: 8
Cook time: 30 minutes
Total time: 30-60 Minutes
Syns per serving: 2
Our apple betty makes an impressive dessert at only 2 Syns per serving. Slimming really does taste this good!
Ingredients
350g eating apples
50g sultanas
8 eggs
40g artificial sweetener
2 tsp vanilla essence
250g vanilla Müllerlight yogurt*
Pinch of cinnamon
Method
Peel, core and slice the apples. Place into a flan dish and sprinkle on the sultanas.
Beat the eggs with the artificial sweetener and vanilla essence. Add the Müllerlight yogurt and beat again.
Pour over the apples and sultanas (allowing the mixture to sink) and sprinkle with cinnamon. Cook in a moderate oven 190°C/170°C Fan/Gas Mark 5 until set approximately 30 minutes.
Serve warm or cold with sweetened quark or fat free fromage frais.
Tip: If you're vegetarian, or can't get hold of Müllerlight, you can use any other vanilla yogurt. If it's not Free, check the Syn value on Syns Online. Alternatively, use fat free natural yogurt flavoured with vanilla essence.
Suitable for vegetarians
Serves: 8
Cook time: 30 minutes
Total time: 30-60 Minutes
Syns per serving: 2
Our apple betty makes an impressive dessert at only 2 Syns per serving. Slimming really does taste this good!
Ingredients
350g eating apples
50g sultanas
8 eggs
40g artificial sweetener
2 tsp vanilla essence
250g vanilla Müllerlight yogurt*
Pinch of cinnamon
Method
Peel, core and slice the apples. Place into a flan dish and sprinkle on the sultanas.
Beat the eggs with the artificial sweetener and vanilla essence. Add the Müllerlight yogurt and beat again.
Pour over the apples and sultanas (allowing the mixture to sink) and sprinkle with cinnamon. Cook in a moderate oven 190°C/170°C Fan/Gas Mark 5 until set approximately 30 minutes.
Serve warm or cold with sweetened quark or fat free fromage frais.
Tip: If you're vegetarian, or can't get hold of Müllerlight, you can use any other vanilla yogurt. If it's not Free, check the Syn value on Syns Online. Alternatively, use fat free natural yogurt flavoured with vanilla essence.
Chip Shop Curry Sauce SYN Free
Chip shop curry sauce
Suitable for vegetarians
Serves: 4
Prep. time: Ready in 30 minutes
Total time: Less than 30 Minutes
Syns per serving: FREE
Taken from the Little Book of Sauces recipe book, this chip shop curry sauce is a real comfort food favourite - and this version's full of flavour!
Ingredients
Low calorie cooking spray
1 onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
1cm piece root ginger, peeled and finely grated
1 tbsp curry powder
400g can chopped tomatoes
60ml vegetable stock
2 tbsp sweetener
50g fat free natural fromage frais
1 tbsp of freshly chopped coriander
1 tbsp of freshly chopped mint
Method
Spray a pan with low calorie cooking spray and place over a medium heat. Add the onion and garlic and cook until soft. Add the ginger and cook for 1-2 minutes, then add the curry powder and cook for a further 1-2 minutes.
Add the tomatoes, stock and sweetener and bring to the boil. Reduce the heat and simmer for 12-15 minutes.
Transfer the sauce to a food processor and blend until smooth. Return to the pan, add the fromage frais, coriander and mint and gently heat through before serving (do not boil or the fromage frais will curdle).
Tip: You'll love this sauce with a mountain of Slimming World chips or wedges. To make them, parboil chips or wedges for 4-5 minutes. Drain well, transfer to a baking sheet and spray with low calorie cooking spray. Bake in a preheated oven at 240°C/220°C Fan/Gas 9.
Suitable for vegetarians
Serves: 4
Prep. time: Ready in 30 minutes
Total time: Less than 30 Minutes
Syns per serving: FREE
Taken from the Little Book of Sauces recipe book, this chip shop curry sauce is a real comfort food favourite - and this version's full of flavour!
Ingredients
Low calorie cooking spray
1 onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
1cm piece root ginger, peeled and finely grated
1 tbsp curry powder
400g can chopped tomatoes
60ml vegetable stock
2 tbsp sweetener
50g fat free natural fromage frais
1 tbsp of freshly chopped coriander
1 tbsp of freshly chopped mint
Method
Spray a pan with low calorie cooking spray and place over a medium heat. Add the onion and garlic and cook until soft. Add the ginger and cook for 1-2 minutes, then add the curry powder and cook for a further 1-2 minutes.
Add the tomatoes, stock and sweetener and bring to the boil. Reduce the heat and simmer for 12-15 minutes.
Transfer the sauce to a food processor and blend until smooth. Return to the pan, add the fromage frais, coriander and mint and gently heat through before serving (do not boil or the fromage frais will curdle).
Tip: You'll love this sauce with a mountain of Slimming World chips or wedges. To make them, parboil chips or wedges for 4-5 minutes. Drain well, transfer to a baking sheet and spray with low calorie cooking spray. Bake in a preheated oven at 240°C/220°C Fan/Gas 9.