Lamb Rogan Josh Slow Cooker Method - Syn Free

Lamb Rogan Josh - Syn Free

Prep time: 45  min

Cook time: 8 hours 30 min

Total time: 9 hours   15 min

Number of Servings: 4 servings

Slimming World - Lamb Koftas

Serves - 4

Ready in about 45 minutes

Syns per serving - Original Free

Ingredients

1 red onion, peeled and finely chopped
1kg lean minced lamb
3 tsp ground cumin
2 tsp ground coriander
2 tsp ground cinnamon
2 tsp ground ginger
2 tsp chilli powder
Salt and freshly ground black pepper
3 preserved lemons, roughly chopped
700ml chicken stock make from Bovril
a handful of chopped fresh coriander leaves to serve

Method

1. Place the onion in a large mixing bowl with the lamb and 1 tsp each of the ground spices. Season well and, using your fingers, mix well to combine. Using wet hands, shape the mixture into walnut-sized balls and set aside.

2. Place the remaining ground spices in a medium, non-stick saucepan with the preserved lemons and the stock and bring to the boil. Cover tightly, reduce the heat and simmer for 3-4 minutes.

3. Carefully add the meatballs to the saucepan, cover the pan and let simmer gently for 15-20 minutes, turning them often until cooked through. Check seasoning.

4. To serve, ladle into four warmed soup plates or bowls and sprinkle over chopped coriander leaves.

Slimming World - Grilled Lamb Cutlets with Sauteed Rosemary Potatoes

Serves 4 

Ready in 45 minutes

Freezer Friendly

Syns per serving - Free on Extra Easy

Ingredients

596g/1lb 5oz potatoes, peeled and cut into 1.5cm cubes

salt and freshly ground black pepper

low calorie cooking spray

1 tbsp finely chopped rosemary

2 garlic cloves, peeled and finely chopped

2 tbsp Worcestershire sauce

2 tbsp dark soy sauce

12 lean lamb cutlets or chops

steamed string beans and carrots, to serve

Method

1. Bring a large pan of lightly salted water to the boil and add the potatoes. Boil for 8-10 minutes or until just tender. Drain thoroughly.

2. Spray a large, non-stick frying pan with low calorie cooking spray. Add the rosemary, garlic and potatoes. Stir-fry over a medium heat, turning the potatoes, regularly for 6-8 minutes or until golden.

3. Meanwhile mix together the Worcestershire and soy sauces and brush over the lamb. Season the lamb well on both sides and place under a medium-hot grill in a single layer. Cook for 4-5 minutes on each side or until cooked to your liking. Remove from the grill and serve with the Sauteed potatoes and steamed vegetables.

Slimming World - Individual Lancashire Hotpots

Serves 4

Ready in 2 hours

Freezer Friendly

Syns per Serving - 1 Syn on Extra Easy

Ingredients

794g/1lb 12oz medium sized potatoes, peeled and cut into 5mm thick slices

salt and freshly ground black pepper

2 tsp chopped thyme leaves

908g/2lb lean fillet of lamb, cut into bite-sized pieces

2 large onions, peeled and very thinly sliced

2 large carrots, peeled and sliced

596ml/21fl oz lamb or beef stock

1 level tbsp lamb or beef gravy granules

steamed greens or cabbage, to serve

Method

1. Preheat the oven to 180c/Gas 4. Line four individual casserole dishes with a layer of the potatoes. Season well with salt, pepper and half of the chopped thyme.

2. Layer the lamb, onions and carrots on top of the potatoes, seasoning well with salt, pepper and the remaining thyme. Finish with a neat layer of potatoes overlapping each other.

3. Mix the stock together with the gravy granules and pour into the casserole to come to the bottom of the top layer of potatoes. Season Well.

4. Cover the casserole dishes with foil and bake in the oven for 1 and half hours, then uncover and cook for another 15-20 minutes until the potatoes are browned and crisp and the meat is tender. Serve immediately with steamed greens or cabbage.

Slimming World - Moroccan-Style Lamb with Minted Couscous

Serves 4

Ready in 1 hour 30 minutes

Freezer Friendly (lamb only)

Syns Per Serving - Half a syn on Extra Easy

Ingredients

1 onion, peeled and finely chopped

2 tsp each of ground cumin and ground cinnamon and half a tsp dried chilli flakes

596g/1lb 5oz lean lamb steaks, cut into bite-sized pieces

2 x 400g cans chopped tomatoes

2 large carrots, peeled and cut into 1.5cm pieces

300g each of swede and turnip, peeled and cut into bite-sized pieces

salt and freshly ground black pepper

312g/11oz green beans, trimmed and halved

chopped coriander, to garnish

For the Couscous

340g/12oz dried couscous

juice of 1 onion

4-5 tbsp finely chopped mint

2-3 tbsp finely chopped preserved lemons (optional)

Method

1. Place a heavy-based saucepan over a high heat. Add the onion, cumin, cinnamon, chilli flakes and lamb and stir-fry for 5-6 minutes.

2. Add the tomatoes, carrots, swede, and turnip and bring to the boil. Season well, turn the heat to low, cover and simmer gently for 50-60 minutes, stirring often or until the meat is tender. Stir in the green beans and cook for a further 15 minutes or until tender.

3. Meanwhile place the couscous in a wide, heatproof bowl and pour over boiling hot water to cover the grains. Cover and allow to stand for 12-15 minutes or until all the water is absorbed. Fluff up the grains with a fork and stir in the orange juice, mint and chopped preserved lemons, if using.

4. Garnish the lamb with chopped coriander before serving with the couscous.

Slimming World - Mediterranean Lamb Tray Bake

Serves 4

Ready in 1 hour 10 minutes

Freezer Friendly

Syns per Serving - Free on Extra Easy

Ingredients

681g/1lb 8oz lean lamb fillet, cut into bite-sized pieces

2 red onions, peeled and cut into wedges

198g/7oz new potatoes, scrubbed

2 courgettes, thickly sliced

2 tsp dried oregano

400g can chopped tomatoes with herbs

salt and freshly ground black pepper

a handful of fresh mint, chopped

streamed spring greens, to serve

Method

1. Preheat the oven to 200C/Gas 6. Place all the ingredients (except the mint and spring greens) in an ovenproof casserole dish and stir to combine. Add 255ml/9fl oz of water, cover tightly and place in the oven.

2. Then immediately reduce the oven temperature to 160c-170c/Gas 3 and cook for an hour. Check halfway through - if there's a lot of liquid left, cook uncovered for the last 30 minutes.

3. Remove from the oven. Garnish with the mint and serve with steamed spring greens.

Slimming World - Barnsley chops with mustard mash and gravy

Serves 4

Ready in about 1 hour

Syns per serving -  extra easy ½

Ingredients

Frylight

400g shallots, peeled

400ml lamb or beef stock

1 tbsp chicken or beef bovril 

1 tbsp gravy granules

A sprig of fresh rosemary

700g potatoes, peeled and chopped 

1 tsp mustard powder mixed with 1 tbsp water

A handful of fresh parsley, finely chopped 

200g fat-free natural fromage frais 

300g spring greens, shredded

3 carrots, peeled and cut into strips 

75ml vegetable stock

Salt and freshly ground black pepper

4 Barnsley chops  (or 8 lamb loin chops), all visible fat removed 

Method

1. Spray a frying pan with frylight and place over a medium-low heat. Stir-fry the shallots for 2-3 minutes. Reduce the heat to low and cook for 6-8 minutes, stirring occasionally. Stir in the lamb or beef stock, bovril, gravy granules and rosemary. Bring to the boil, then reduce the heat and simmer for 15-20 minutes.

2. Meanwhile, boil the potatoes for 15-20 minutes. Drain and return to the pan. Add the mustard, parsley and fromage frais, and mash until smooth. Set the gravy and mash aside and keep warm.

3. Spray another frying pan with frylight and cook the spring greens and carrots over a high heat for 3-4 minutes. Add the vegetables stock, bring to the boil and cook for 5-6 minutes, or until the vegetables are tender.

4. Preheat the grill to medium. Season the chops and cook for 4-5 minutes on each side for rare, 7-8 minutes for medium, and 10-11 minutes for well done. Divide the mash and chops between four plates, remove the rosemary from the gravy and pour over. Serve with the vegetables and a twist of black pepper.