Syn Free Vegetable Chow Mein - Slow Cooker Method
Prep time: 2
Cook time:
Total time:
Number of Servings: 5 servings
Showing posts with label vegetables. Show all posts
Showing posts with label vegetables. Show all posts
Tuesday, 5 May 2015
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
Monday, 21 July 2014
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.
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.
Monday, 14 July 2014
Slimming World - Tabbouleh
Serves 4
Ready in about 20 minutes + standing time
Syns per serving - Green Free
Ingredients
100g bulgar wheat
750g ripe plum tomatoes
6 spring onions
2 large bunches flat-leaf parsley
50g mint leaves
juice of 3 lemons
60ml chicken stock made from Bovril
pinch of ground allspice
salt and freshly ground black pepper
To serve
small cos or little gem lettuce leaves
Method
1. Soak the bulgar wheat for 15-20 minutes in a large bowl of cold water until soft and swollen. Check the grains to see if tender, then drain thoroughly, pressing out any excess liquid.
2. Transfer the soaked bulgar wheat to a large, shallow, non-reactive serving dish and spread evenly.
3. Roughly chop the tomatoes, saving the juices, and spoon this evenly over the bulgar wheat. While the tomato juices are soaking in, trim and slice the spring onions finely and scatter them over the tomatoes. Finely chop the herbs and spread over the spring onions. Mix all the ingredients thoroughly.
4. Mix together the lemon juice, stock and allspice and pour over the tabbouleh. Toss to mix really well, season, cover, and allow the tabbouleh to stand for 30 minutes to allow the flavours to blend.
5. Serve with the small lettuce leaves for scooping the tabbouleh out of the dish.
Syns per serving - Green Free
Ingredients
100g bulgar wheat
750g ripe plum tomatoes
6 spring onions
2 large bunches flat-leaf parsley
50g mint leaves
juice of 3 lemons
60ml chicken stock made from Bovril
pinch of ground allspice
salt and freshly ground black pepper
To serve
small cos or little gem lettuce leaves
Method
1. Soak the bulgar wheat for 15-20 minutes in a large bowl of cold water until soft and swollen. Check the grains to see if tender, then drain thoroughly, pressing out any excess liquid.
2. Transfer the soaked bulgar wheat to a large, shallow, non-reactive serving dish and spread evenly.
3. Roughly chop the tomatoes, saving the juices, and spoon this evenly over the bulgar wheat. While the tomato juices are soaking in, trim and slice the spring onions finely and scatter them over the tomatoes. Finely chop the herbs and spread over the spring onions. Mix all the ingredients thoroughly.
4. Mix together the lemon juice, stock and allspice and pour over the tabbouleh. Toss to mix really well, season, cover, and allow the tabbouleh to stand for 30 minutes to allow the flavours to blend.
5. Serve with the small lettuce leaves for scooping the tabbouleh out of the dish.
Slimming World - Vegetable Quiche
Serves 1
Ready in about 50 minutes
Syns per serving: Green FREE, Original FREE, Extra Easy FREE
Ingredients
Peppers, diced
onions, chopped
courgettes, diced
baby sweetcorn, sliced
mushrooms, chopped
tomatoes, sliced
3 eggs
150g fat free natural cottage cheese
Method
2. Mix together the 3 eggs, 150g fat-free natural cottage cheese and some chopped parsley.
3. Lay the chopped vegetables out in an oven-proof flan dish then pour the cottage cheese mix over.
4. Pop in the oven at 190ºC/375ºF/Gas 5 for around 30 minutes, or until the quiche is set and golden brown.
Syns per serving: Green FREE, Original FREE, Extra Easy FREE
Ingredients
Peppers, diced
onions, chopped
courgettes, diced
baby sweetcorn, sliced
mushrooms, chopped
tomatoes, sliced
3 eggs
150g fat free natural cottage cheese
Method
2. Mix together the 3 eggs, 150g fat-free natural cottage cheese and some chopped parsley.
3. Lay the chopped vegetables out in an oven-proof flan dish then pour the cottage cheese mix over.
4. Pop in the oven at 190ºC/375ºF/Gas 5 for around 30 minutes, or until the quiche is set and golden brown.
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