Honey Garlic Chicken - Slow Cooker Method

Honey Garlic Chicken - Just 1.5 Syns Per Serving!

Prep time: 15  min

Cook time: 4 hours

Total time: 4 hours   15 min

Number of Servings: 4 servings
SYNS Per serving: 1.5

Slimming World Syn Free Vegetable Chow Mein (Slow Cooker Method)

Syn Free Vegetable Chow Mein - Slow Cooker Method

Prep time: 20  min

Cook time: 3 hours

Total time: 3 hours   20 min

Number of Servings: 5 servings

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: 20  min

Cook time: 1 hour

Total time: 1 hour   20 min

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: 20  min

Cook time: 35 hours

Total time: 55 min

Number of Servings: 4 servings

Lemon Chilli Chicken - Slow Cooker Method (Syn Free)

Prep time: 30  min

Cook time: 6 hours

Total time: 6 hours   30 min

Number of Servings: 4 servings

Chinese Beef Noodles - Syn Free Slow Cooker Method

Chinese Beef Noodles Slow Cooker Recipe - Syn Free

Prep time: 20  min

Cook time: 9 hours

Total time: 9 hours   20 min

Number of Servings: 4 servings

Slimming World Syn Free Diet Coke Chicken (Slow Cooker)

Syn Free Diet Coke Chicken - Slow Cooker Method

Prep time: 30  min

Cook time: 8 hours

Total time: 8 hours   30 min

Number of Servings: 4 servings

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. 

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.

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.

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.

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.

Slimming World - Fish and Chips

Serves 4

Ready in 40 minutes

Syns Per Serving - 3 Syns on Extra Easy

Ingredients

709g/1lb 9oz large potatoes, peeled and cut into chips

salt and freshly ground black pepper

low calorie cooking spray

4 x 198g/7oz thick skinless white fish fillets (cod, haddock, or halibut)

113g/4oz stale wholemeal bread, made into breadcrumbs

4-5 tbsp finely chopped parsley

2 eggs, lightly beaten

a mixed salad and lemon wedges,  to serve

Method

1. Preheat the oven to 220c/Gas 7. Boil the chopped potatoes in a large saucepan of lightly salted water for 7-8 minutes. Drain carefully and spread in a single layer onto a non-stick baking tray lined with baking parchment. Spray with low calorie cooking spray and season well. Bake in the oven for 15-20 minutes or until the chips are lightly golden. Set aside and keep warm.

2. Meanwhile place the fish fillets on a work surface and season well. Mix the breadcrumbs and chopped parsley together and spread onto a plate. Place the eggs in a shallow plate or bowl.

3. Dip the fish fillets into the egg and then into the breadcrumbs mixture and coat evenly. Place a non-stick baking sheet and bake in the oven for 15-20 minutes or until the fish is cooked through.

4. Serve the fish with the chips and accompany with a mixed salad and lemon wedges to squeeze over.

Slimming World - Prawn Biryani

Serves 4

Ready in 1 hour

Freezer friendly (only if prawns are fresh)

Syns Per Serving - Free on Extra Easy

Ingredients 

198ml/7fl oz water or vegetable stock

1 onion, peeled and finely chopped

1 tsp each of finely grated ginger, chilli powder and crushed cardamom seeds

2 garlic cloves, peeled and grated or crushed

2 tsp cumin seeds

½ tsp turmeric 

1 tbsp mild curry powder

1 cinnamon stick and 2 cloves

1 carrot, peeled and finely chopped

100g/3½oz fine green beans, trimmed and chopped

4 tbsp fat free natural yogurt

198g/7oz dried basmati rice

salt and freshly ground black pepper

596g/1lb 5oz raw tiger prawns

a handful of chopped coriander

Method

1. Place a wide, non-stick pan over a medium heat. Add the water or stock and onion, stir and cook for 5-6 minutes until the onion has softened.

2. Add the ginger, chilli powder, cardamom seeds, garlic, cumin seeds, turmeric, curry powder, cinnamon stick and cloves, stir and cook for 2-3 minutes.

3. Add the vegetables and yogurt and stir and cook for 2-3 minutes. Add the rice and stir-fry for 2-3 minutes. Season well.

4. Pour in 511ml/18fl oz of boiling water and bring to the boil. Add the prawns, cover tightly and reduce the heat to very low. Cook undisturbed for 12-15 minutes then remove from the heat and allow to stand, again undisturbed, for 10 minutes.

5. To serve, uncover and fluff up the rice with a fork, stir in the chopped coriander and eat immediately.

Slimming World - Classic American Burger and Chips

Serves 4

Ready in 40 minutes

Syns Per Serving - Free on Extra Easy 

* add 6 Syns if not using wholemeal roll as a Healthy Extra

Ingredients

4 large baking potatoes, peeled and cut into 1cm/½in chips

sea salt and freshly ground black pepper

low calorie cooking spray

For the salsa

3 ripe plum tomatoes, finely chopped

1 garlic clove, peeled and finely chopped

½ small onion, peeled and finely chopped

1 tsp artifical sweetener

57ml/2 fl oz water

1-2 tsp Worcestershire sauce

1-2 drops Tabasco sauce

For the burgers

794g/1lb 12oz extra lean minced beef

8 tbsp very finely chopped shallots

4 tsp Worcestershire sauce

4 garlic clove, peeled and crushed

4 x 57g/2oz wholemeal roll

4 lettuce leaves and 4 slices of tomato

grated carrot and shredded red cabbage, to serve

Method

1. Preheat the oven to 240c/Gas 9. Place the chips in a pan of lightly salted boiling water for 3-4 minutes. Drain well on kitchen paper and leave to dry for about 10 minutes.

2. Return the chips to the dry pan, cover with a lid and shake to 'rough-up' the edges of the chips. Transfer to a non-stick roasting tin, spray with low calorie cooking spray and bake for 20-25 minutes, turning occasionally.

3. Meanwhile place all the salsa ingredients in a small saucepan and bring to the boil. Reduce the heat to low and cook gently for 4-5 minutes. Remove from the heat and allow to cool to room temperature.

4. To make the burgers place the minced beef, shallots, Worcestershire sauce and garlic in a bowl and, using your hands, combine thoroughly. Season well, divide into four and shape into flat burgers. Spray the burgers with low calorie cooking spray, place under a hot grill and cook for 5-6 minutes on each side or until cooked to your liking. Remove and keep warm.

5. To assemble the burgers; split the rolls in half and place a lettuce leaf and a tomato slice on top of each base. Top with a burger and some of the salsa, and serve immediately with the chips and some grated carrot and shredded red cabbage.

Slimming World - Kheema Curry with Saffron Rice

Serves 4

Ready in 2 hours

Freezer Friendly

Syns per serving - Free on Extra Easy

Ingredients

198ml/7fl oz water or beef stock

1 large onion, peeled and finely chopped

3 garlic cloves, peeled and crushed

1 tsp finely grated ginger, 1 tbsp cumin seeds, 2 tbsp medium curry powder and 3-4 green chillies, deseeded (optional) and finely sliced

737g/1lb 10 oz extra lean minced beef

2 x 400g cans chopped tomatoes

198g/7oz mushrooms, halved or quartered

2 carrots, peeled and cut into 1cm cubes

salt and freshly ground black pepper

198g/7oz sugar snap peas, trimmed

a large handful of chopped coriander

For the rice

255g/9oz dried basmati rice

652ml/23fl oz vegetable stock

1 cinnamon stick, 1 tsp turmeric, a small pinch of saffron threads and 2-3 cardamom pods

Method

1. Place the water or stock in a large, heavy-based saucepan and add the onion. Cook over a low heat for 15-20 minutes, until softened, Add the garlic, ginger, cumin seeds, curry powder, green chillies and minced beef and stir and cover over a high heat for 4-5 minutes.

2. Stir in the tomatoes, mushrooms and carrots and bring to the boil. Season well, cover and reduce the heat to low. Cook for 1-1 and half hours, stirring often, or until the mince is tender and the sauce has thickened. Ten minutes before the end of cooking time, add the sugar snap pears. Remove from the heat and stir in the chopped coriander.

3. While the mince is cooking, make the rice by placing all the ingredients in a medium-sized saucepan and bring to the boil. Season well, cover tightly and reduce the heat to low. Cook for 12-15 minutes then remove from the heat and allow to sit, undisturbed, for 10-12 minutes.

4. Fluff up the grains of rice with a fork and serve immediately with the kheema curry.

Slimming World - Pork, Egg and Veg Fried Rice

Serves 4

Ready in about 25 minutes
Freezer Friendly

Syns - Extra Easy ½

Ingredients

300g dried long-grain rice
Fry light
3 eggs, lightly beaten and seasoned with salt and pepper
500g pork stakes, all visible fat removed, cut into small cubes
1 red and 1 yellow pepper, deseeded and cut into thin strips
1 large carrot, peeled and cut into thin matchsticks
50g beansprouts
8 spring onions, cut into lengths
2 garlic cloves, finely chopped
2cm piece fresh root ginger, peeled and finely grated
4 tbsp light soy sauce
1 level tbsp sweet chilli sauce
A small handful of fresh coriander, finely chopped, to garnish
1 lime, sliced, to serve

Method

1. Cook the rice according to packet instructions, drain and set aside.

2. Meanwhile, place a large wok or frying pan sprayed with Fry Light over a medium heat. Add the eggs and swirl the pan to form a thin omelette. Cook for 2 minutes, flip and cook for a further minute. Transfer to a clean surface, roll up and cut into thin strips. Cover and set aside.

3. Wipe out the pan with kitchen paper and spray with a little more Fry Light. Place over a high heat and stir-fry the pork for 5-6 minutes, or until cooked through. Transfer to a plate using a slotted spoon, cover and set aside.

4. Return the pan to the heat and stir-fry the peppers, carrot, beansprouts and spring onions for 3-4 minutes. Add the garlic, ginger, cooked rice and pork and stir-fry for a further 2-3 minutes. Stir in the soy sauce and sweet chilli sauces and toss well. Divide between 4 bowls, top with the sliced omelette and chopped coriander, and serve with the lime slices.

Slimming World - Kofta Curry with Turmeric Rice

Serves 4
Ready in about 1 hour 15 minutes

Syns per serving - Extra Easy Free

Ingredients

For the turmeric rice:

Frylight
2 tsp cumin seeds
2 cloves, 1 cinnamon stick and 1 dried red chilli
Half a tsp ground turmeric
300g dried basmati rice
300g baby spinach, roughly chopped
700ml vegetable stock
Salt and freshly ground black pepper

For the Kofta curry:

700g extra-lean minced beef
1 tbsp finely grated fresh root ginger
2 garlic cloves, finely chopped
2 tsp fennel seeds, crushed
1tsp each of ground cinnamon and medium chilli powder
500g passata
2 tsp black mustard seeds
4 plum tomatoes, roughly chopped
1 tbsp medium curry powder
1 tsp sweetener
150g fat-free natural yogurt
A small handful of fresh mint leaves, roughly chopped, to garnish

Method

1. To make the rice, place a pan sprayed with frylight over a medium heat. Add the spices, rice and spinach and stir-fry for 1-2 minutes. Add the stock and bring to the boil. Season with a little salt, cover tightly, reduce the heat to low and cook for 15 minutes. Remove from the heat and leave to stand for 15-20 minutes.

2. Meanwhile, put the beef, ginger, garlic, fennel seeds, cinnamon and chilli powder in a bowl and season. Using your hands, mix until well combined, then divide into 28 portions and shape each into a small ball. Cover and chill in the fridge until needed.

3. Put the passata, mustard seeds, tomatoes, curry powder and sweetener in a pan. Bring to the boil then reduce the heat to medium-low. Season well and cook for 12-15 minutes, stirring occasionally.

4. Add the meatballs to the pan, cover and cook gently for 15-30 minutes, turning them occasionally, until cooked through.

5. Divide the rice and kofta curry between 4 bowls. Drizzle the yogurt over the curry, garnish with mint leaves and serve.

Slimming World - Mixed Vegetable Chow Mein

Serves 4

Ready in about 15 minutes

Syns per serving - Extra Easy Free - Green Free

Ingredients

300g dried egg noodles
frylight
200g chilled Quorn Chicken Style Pieces
2 garlic cloves, crushed
1 tsp finely grated fresh root ginger
1 red chilli, deseeded and finely chopped
1 large carrot, peeled and cut into matchsticks
1 large courgette, peeled and cut into matchsticks
100g mangetout, thinly sliced
1 red pepper, deseeded and cut into thin strips
150g shiitake or chestnut mushrooms, thickly sliced
12 spring onions, cut diagonally, into short lengths
225g can water chestnuts, drained and rinsed
60g beansprouts
4 tbsp soy sauce
2 tbsp rice wine vinegar
A handful of fresh coriander leaves, chopped


Method

1. Cook the noodles according to the packet instructions. Drain and then set aside.

2. Meanwhile, spray a large wok or frying pan with Frylight and place over a high heat. Stir-fry the Quorn for 5 minutes. Add the remaining ingredients except the noodles, soy sauce, vinegar and corriander, then stir-fry for 8-10 minutes, or until just tender.

3. Stir in the noodles and remaining ingredients and toss well. Serve immediately.

Squid (Calamari) Salad

Ingredients

• 600g small squid
• Juice of 1 lemon
• 2 tbsps finely chopped parsley
• 1 small bunch chives, snipped
• 1 tbsp olive oil
• Salt and freshly ground black pepper
• 1 red pepper
• 1 yellow pepper
• 1 garlic clove, crushed

Method

1. Prepare the squid by washing them under cold running water and patting dry with kitchen paper. Holding the head in one hand and the body in the other, pull them apart. Cut off the tentacles and throw away the head. Remove and discard the transparent bone inside the body sac and pull off the pinkish-mauve membrane. Cut the body sac into thin rings, and seperate the tentacles.
2. Drop the rings and tentacles into a pan of boiling water and cook for about 5 minutes, until tender but still firm. Remove and drain.
3. Put the squid in a serving bowl and sprinkle with lemon juice. Add the parsley, chives and olive oil. Mix together gently and leave to cool, then season to taste with salt and pepper.
4. While the squid is cooling, grill the red and yellow peppers under a preheated grill, turning occasionally, until charred. Peel off the skins and remove the seeds and cores. Cut the flesh into strips.
5. Mix the grilled pepper strips into the squid salad with the crushed garlic. Serve at room temperature as a summer starter.

SYN FREE