Fudge cake
14½ Syns for the whole cake!
(Freezable)
5 Scan brans broken into small pieces
1oz sieved icing sugar 2 level tbsp golden syrup
4 tbsp Canderel 2 beaten eggs
1 tub quark
Soak the Scan bran in a little hot water until soft. Add the
rest of the ingredients and mix well. Place in a parchment lined loaf tin and
bake 190C for 30 – 35 minutes.
Spicy Bacon Sauce
Author: Jennifer
Fry in Fry Light: chopped onion, crushed garlic, smoked bacon with fat
off cut in half inch chunks. Add: can of chopped tomatoes, couple cloves of crushed
garlic, mixed herbs, cayenne pepper, black pepper and salt. Mix with pasta
spirals. Excellent. You will need to experiment with cayenne and garlic to suit
your tastes use bacon as Healthy Extra on a Green day.
Slimming World's chocolate log
Everyone loves a slice of chocolate log at Christmas! If
you're trying to watch what you eat, try Slimming World's healthier version
Slimming World syns: Extra Easy: 3
42g/ 1½oz white self-raising flour, sifted
14g/ ½oz cocoa powder
4 eggs
57g/ 2oz caster sugar
fresh redcurrants and holly leaves, to decorate
For the filling
142g/ 5oz fat free natural fromage frais
11g sachet Options Chocolate Drink
artificial sweetener, to taste (optional)
113g/ 4oz raspberries
Preheat the oven to 200°C/400°F/Gas Mark 6. Sift the flour
and cocoa together and set aside. Whisk the eggs and sugar together until thick
and creamy. Fold in the flour and cocoa with a metal spoon.
Spoon the mixture into a lined 30 x 20cm/ 12 x 8 inch Swiss
roll tin and smooth the surface. Bake in the oven for 10-12 minutes, until
cooked and springy to the touch.
Turn out onto a sheet of lightly sugared baking parchment
placed on top of a slightly damp, clean tea towel. Leave to cool and then
remove the lining paper. Trim the edges.
Mix the fromage frais with the chocolate Options, reserving
a little of the Options for dusting. Sweeten to taste, if necessary. Fold in
the raspberries and spread over the chocolate sponge.
Use the baking parchment and tea towel to help you roll up
the sponge (don’t worry if the sponge cracks a little – the chocolate powder
will disguise it!). Place on a serving plate and dust with the reserved Options
powder and decorate with the redcurrants and holly leaves.
Spicy bacon and bean soup
1 pack lean back bacon (sliced into strips)
2 x tins chopped tomatoes
1 tin red kidney beans (drained)
1 tin blackeyed beans (drained)
(or use whatever tinned beans you have in or plain old baked
beans will do )
1 large onion (chopped)
3-4 large carrots (peeled and chopped)
3-4 sticks celery (chopped...if you like it )
1 tsp dried oregano
2 cloves garlic (crushed)
3 pints vegetable or chicken stock
2 tsp chili powder (or more or less depends how you like
it)
spray oil
salt and pepper
Spray a large saucepan with a little spray oil and put in the onions, celery
and carrots and cook on a medium heat until the vegetables have started to
soften , Add the bacon, garlic and oregano and fry until bacon is cooked
(couple of minutes).
Add the tomatoes, stock , chili powder and bring to the boil then simmer for
30-40 minutes.
Finally add the beans and season to taste with salt and pepper and simmer for another 5 minutes to heat the beans through.
Egg fried rice
This is adapted from the 'Gok cooks Chinese' book again,
slightly adapted to make it slimming world friendly. One of Goks BEST
tips in this book and makes this egg fried rice so wonderful is that is is
important to use cold, dry rice so I usually cook it the day before and use it
from the fridge. (Have been known to freeze it too and use from frozen) I
LOVE egg fried rice and if you wanted you could add some prawns or cooked
chicken (or both!) and it would be a meal in itself. I use the boil
in the bag rice as its quick and easy no measuring etc. This recipe makes loads
so feel free to halve it if you'd rather but it is very nice reheated the next
day too.
2 x 125g boil in the bag rice (cooked)
6oz frozen peas
4 spring onions (sliced)
2 eggs ( beaten with some salt and pepper)
spray oil
3 tbsp light soy sauce
Heat up the wok (or large frying pan) and spray with oil, Add the beaten eggs
and whisk through to make a sort of broken omelette, Add the cooked rice and
stir fry for a few minutes, add the peas and spring onions and stir fry again
for a few minutes. Keep everything moving and keep turning and stirring to mix
it all up well.
Once everything is hot and well mixed (using the cold rice helps it to not
stick together too much) add the soy sauce and again mix well, Taste for
seasoning sometimes I like to use a little more soy sauce.
Enjoy!! (Syn free on slimming world extra easy plan)
Beef and broccoli in black bean sauce
1 head of broccoli (broken into small florets)
2cm piece of fresh ginger (grated)
2 cloves garlic (crushed) .....(or use the frozen garlic and ginger paste if
you can get it)
2 spring onions (chopped)
1 tbsp fermented black beans (soaked for 5 minutes in warm water then drained)
250g thin beef steaks (trimmed of fat and cut into strips)
1 fresh chili or 1/2 tsp dried chili flakes
1 tbsp shaoshing rice wine (or 1 tbsp dry sherry)
2 tbsp light soy sauce
spray oil
Place the broccoli in salted boiling water just for 3 minutes and then drain
well.
Spray wok with oil add the ginger, garlic and spring onions and stir fry for 10
seconds, Add the black beans and stir fry for another 30 seconds keep
everything moving so nothing scorches.
Add the strips of steak and chili and stir fry for about 3 minutes until strips
are brown, Add the broccoli, shaoshing rice wine, soy sauce and 2 tbsp water .
Mix everything well , Taste and adjust seasoning if necessary.
Syn free and I served it over egg fried rice
Sage &
Onion Stuffing
Make 3 slices of WW brown bread into breadcrumbs.
Chop 1 onion roughly, boil in salted water,
When boiled drain, save water, blitz until smooth, add fresh or dried sage,
salt & onion; mix well adding onion water if needed.
Bake.
Philly Cauliflower Cheese and Bacon
Serves 4
1 PP per serving
300ml skimmed
milk
3 bacon medallions
1 Cauliflower
100g Extra light Philadelphia
1 tablespoon corn flour
1 teaspoon mustard
Salt & pepper to taste
Cook the cauliflower until just cooked, drain and put in an ovenproof dish.
Put most of the milk into a pan and start to heat through. Whisk the corn
flour, Philadelphia and mustard
With remaining milk rand then whisk into the milk-pan.
Bring the mixture to the boil whisking all the time till it thickens just to
double cream thickness.
Grill the bacon until crisp.
Meanwhile Preheat the oven to 200C/Fan 180C/400F/Gas Mark 6
Pour the sauce over the cauliflower.
Snip the bacon into 1cm pieces and scatter over the cauliflower.
Bake in the oven for 15 minutes.
CHEESE AND ONION PASTIES
F and H
Makes 4 pasties
4 brown Warburton Thins
150g mashed potato
200g cottage cheese
1 small onion, finely chopped
2 teaspoons olive oil
1 teaspoon mustard
½ teaspoon cayenne pepper
Salt & pepper to taste
1 beaten egg
Preheat the oven to 200C/Fan 180C/400F/Gas Mark 6.
Fry the onions in the oil until soft.
Mix the potato, cottage cheese, cooked onion, mustard and cayenne pepper well
together and season to taste.
Split the Thins and brush the edges well with beaten egg.
Place mixture in the centre of one half of each Thin and sandwich together.
Squeeze edges well together to seal.
Place on a baking tray and brush tops with more egg.
Bake for 10 – 15 minutes until crisp.
Best eaten warm.
Lime and Ginger Chicken
chicken hexb
Grated Ginger
Garlic
Peppers
Onions
(any other free stir fry veg you fancy)
Boil up some rice whilst the rice is cooking
spray a pan with fry light and add approx 2 tbsp water then fry off onion, garlic and ginger. once soft add peppers, chicken and cook then add juice of at least 2 lime but can add more if you want then once chicken is cooked through serve with Rice and enjoy
Lamb (or chicken) Rogan Josh
500g chicken or lamb diced. ( i used lamb shoulder)
2 small or 1 large onion
1 red pepper
1 tin tomatoes
passata/tomato puree
1 stock cube or chicken bovril
1/2 teaspoon whole coriander seeds
1/2 teaspoon whole cumin
1teaspoon hot curry powder
1-2 tablespoon fresh coriander
squeeze of lemon juice
Slice the onion, deseed and chop the peppers.
Spray some frylight on a pan and cook the onions til soft, add the spices and
cook for a couple of minutes and the pepper and cook until soft.
Add the meat and brown. Make up the stock with boiling water to about 1/2 pint
or a bit more so it covers the meat and bring to the boil.
Add the tomatoes, tablespoon of purée and mix together and turn down to simmer
for about 25-30 minutes until sauce thickened and meat tender.If you have any
fresh tomatoes around that need using up you can add them too, take the skins
off when they get soft.
Add a handful of coriander leaving some back for garnish and cook for about 5
mins.
Serve with the remainder of coriander on top with a squeeze of lemon.
Serves 2 (generously)if on a red day and no rice and 4 if having rice and using
the meat as an HEB.
Syns about 1.5 for the whole thing 0.5 if using the bovril.
Chocolate and carribean coconut cakes.
I made these by mistake but they are so yummy, i just had to share and 3 cakes
= 1 syn!! on a green day.
50g of cous cous. (free)
50g of polenta/cornmeal. (free)
2 egg whites. (free)
10 tbsp of sweetner - yes i have a sweet tooth! (free)
2x sachets of options (carribean coconut.) (4 syns)
Pour 50g of cous cous into a bowl and add boiling water. Just enough to cover
the cous cous and have an excess of 1 cm. Add 1 of the options sachets to the
cous cous. Then place a plate on top and leave for 5 minutes to fluff up.
Whisk up the 2 egg whites until stiff.
Add the egg whites to the cous cous and stir.
Add the polenta to the cous cous and stir.
Add the sweetner one tbsp at a time and the other options sachet.
Stir until it is all mixed in.
Spray a cake/muffin tin with spray light and a 1 spoon of cake mixture to each
one.
This mixture makes approx 12 cakes.
Bake in the oven for about 10 minutes. (180 degrees.)
They taste great when first out of the oven and still warm.
Chocolate lumpy bumps
(1.5 sins each on either day)
Makes roughly 20 small ‘lumps’
5 oz wholemeal flour – 22.5 sins
2 sachets Hi Lites dairy fudge – 4 sins
8 good tablespoons granulated sweetener
1 tsp vanilla essence
_ tsp bicarbonate of soda
4-5 good teaspoons of vanilla yoghurt
1 egg
Mix all well together so it is of dropping consistency. Drop
small spoonfuls
onto a baking tray lined with non stick baking parchment.
Cook for 25 minutes on Gas 5/ 400 until hardened on the outside.
They can also be piped using a piping bag with a wide nozzle.
Warning: They are kind of more-ish....
(1.5 sins each on either day)
Makes roughly 20 small ‘lumps’
5 oz wholemeal flour – 22.5 sins
2 sachets Hi Lites dairy fudge – 4 sins
8 good tablespoons granulated sweetener
1 tsp vanilla essence
_ tsp bicarbonate of soda
4-5 good teaspoons of vanilla yoghurt
1 egg
Mix all well together so it is of dropping consistency. Drop
small spoonfuls
onto a baking tray lined with non stick baking parchment.
Cook for 25 minutes on Gas 5/ 400 until hardened on the outside.
They can also be piped using a piping bag with a wide nozzle.
Warning: They are kind of more-ish....
Egg Fried
Rice & Ham
Serves 2
1 Onion, finely chopped
1 bell pepper, thinly sliced
1 chilli, deseeded & thinly sliced
1tbsp Oyster Sauce (1 syn/2=1/2 syn each person)
1tbsp Light soy sauce
2 medium sized Eggs, lightly beaten
2 spring onions, finely chopped
120g/cup frozen peas
120g/cup of pre-cooked rice
100g----150g Pre-cooked meat sliced (ff)
Heats a wok, sprayed with Fry Light, when hot,
add the eggs, using chop sticks beat until scrambled, when cooked remove from
the wok and set aside.
Wipe the wok out, spray again with Fry Light,
reduce the heat to medium and cook the onions, pepper, chilli, pre-cooked meat
& peas for a few minutes then set aside.
Spray the wok again with Fry Light, add the
rice, the eggs, soy sauce & oyster sauce, season with salt & pepper
& cook until hot.
Return the meat & veg to the wok, mix well
and cook for 5 mins until cooked.
Serve with a side salad.
Corn Beef Hash
Serves 2
Princes 200g tin Lean corned beef, mashed up
(4 syn/2=2 syn each)
2 medium potatoes
1 onions finely chopped
100mL skimmed milk (from daily allowance)
2 Eggs
1Tbsp dried or fresh chives
1Tbsp Brown Sauce (1syn)
Put the onions through a food processor to
chop them small. Spray a pan with Fry Light and sauté the onion until soft. Peel and cut the potatoes and boil
until soft. Mash them with a small amount of milk to a smooth mix, add the
onions and chives, mix together.
Serve with a fried egg and brown sauce.
KFC Chicken
Drumsticks
Serves 2
6 Chicken Drumsticks
1tsp mixed herbs
1tsp Knorr Aromat
4 slices of wholemeal bread from a 400g Loaf
1/2 tsp Paprika
Pepper
3 eggs
Greaseproof paper to cover an oven tray
Place four slices from a 400g wholemeal loaf
into the microwave and cook for 2-3 minutes, remove and allow to cool.
When breadcrumbs are cold place into a mini
grinder with the herbs, paprika & Aromat and season with Pepper grind to a
fine powder, place in a medium size plastic bag.
Prepare an oven tin by covering the inside
with greaseproof paper.
Break the eggs into a small dish.
Set oven to 180c
Place the Chicken Drumsticks into a saucepan
of water, bring to the boil, turn down to simmer for 5 mins, remove drumsticks
and allow to cool.
When cool remove the skin, you should have a
moist piece of Chicken.
Firstly dip the drumstick in the egg and then
holding the bone of the drumstick, place into the bag, close the open end of
the bag and holding it tightly, shake until the drumstick is covered with the
breadcrumb mix. Remove and place on the baking tray, adding breadcrumbs where
they are missing!
Cook for about 15-18 mins or until the drumsticks look nicely browned.
Quorn mince & Scan Bran loaf
5½ Syns for the whole loaf!
1 pack Quorn Mince 5 Scan Bran (Healthy extra B)
1 large Onion 2 cloves Garlic
6oz mushrooms 1 jar Passata
2 eggs ¼ pint chicken Bovril or vegetable stock
1 tbsp Worcester Sauce 1 tsp mustard (1/2 syn)
1 tsp mixed dried herbs Salt & pepper
Hot water
Crumble the Scan Bran and soak in enough hot water to moisten them. Leave for 10 minutes. Finely chop the onions and the garlic. Chop the mushrooms. Add the onions, garlic, mushrooms and Scan Bran to the Quorn mince. Beat the eggs and add to the mixture. Add the Passata, Bovril, Worcester Sauce, Mustard, herbs, salt and pepper. Mix together and place in an oven proof dish, cook at Gas Mark 5, 200 degrees C - until golden and firm to the touch.
Chow kow steak
Holy kow,
this is chow with wow! Tender chunks of beef are flash-fried in a tangy sauce
and served on a bed of crunchy pak choi
FREE
15 minutes
Serves 4
Low-calorie
cooking spray
4 large pak
choi heads, stalks and leaves separated
3 garlic
cloves, finely chopped
2.5cm piece
fresh root ginger, peeled and shredded
2 tsp
vegetable bouillon powder
750g lean
sirloin steak, visible fat removed, cut into cubes
Sliced red
chilli, to serve (optional)
For the
sauce:
1 roasted red
pepper in brine from a jar, drained
1 tsp tomato
purée
1 tsp
Worcestershire sauce
2 tsp dark
soy sauce or tamari
1 tbsp oyster
sauce
First, put
all the sauce ingredients and 5 tbsp cold water in your food processor and
blitz to a smooth sauce. Set aside.
Spray a
non-stick wok or large frying pan with low-calorie cooking spray and place over
a high heat. Add the pak choi stalks, garlic, ginger and bouillon powder and
stir-fry for 3 minutes, then add the pak choi leaves and cook for 1 minute or
until just tender. Tip into a shallow serving dish and cover to keep warm. Wipe
the pan with kitchen paper.
Spray the pan
with more low-calorie cooking spray, add the steak and stir-fry for about 4
minutes, then transfer to a bowl.
Add the sauce
to the pan and bring to a rapid simmer. Add the steak to the sauce and heat
through, tossing to coat well. Spoon the meat and sauce into the middle of the
pak choi dish and scatter over the sliced chilli, if using. Serve hot. This is
also delicious with rice, although it won’t be suitable for Extra Easy SP that
way.
Chocolate
Kidney Bean Cake
Challenge
anyone to guess the main ingredient of this rich chocolate cake, or that it has
no added sugar! High in fibre (even cocoa is 30% fibre), yet melts in the mouth
and is almost guilt free…
Serves 12
Calories per
serve: 250
Prep
time: 10 minutes
Cooking
time: 40 minutes
400g tin red
kidney beans, drained and rinsed
1 tbsp
vanilla extract
5 small eggs
150g coconut
oil
15 large soft
pitted dates, diced
60g cocoa
powder
1 tsp baking
powder
½ tsp ground cinnamon
150g fresh
raspberries or diced rhubarb
Preheat the
oven to 150°C. Grease a 20cm round cake tin and line the base with lightly
greased baking paper.
In a
moderate-sized bowl blend the kidney beans, vanilla extract, eggs, 1 tbsp
water, a pinch of salt and the coconut oil until smooth (about 4-5 minutes).
Then add the rest of the ingredients and mix them together well.
Pour the
mixture into the cake tin, gently press the raspberries into the surface then
bake it for about 30 minutes. Remove the cake from the oven and leave it to
cool for 10 minutes before turning it out on a rack.
Tip: If
you are not counting calories you can throw in an extra tbsp of coconut oil and
3 extra dates – that’s what I tend to do on a non-Fast day.
You can also
use this mixture to make cupcakes. Use a 12-hole tray, lined with paper cases.
They need slightly less cooking time: 15-20 mins.
Baked spiced
salmon with green beans and herby mash
Healthy
salmon recipes are a fantastic choice for fishy Friday. We’ve given this easy
fish dish a spicy Middle Eastern twist, to really pack a flavour punch
½ Syn per
serving
45 minutes
Serves 4
The herby
mash adds extra colour and flavour to your plate.
4 x 150g
skinless and boneless salmon fillets, halved
400g green
beans, steamed, to serve
2 limes,
halved, to serve
For the spice
paste:
2 garlic
cloves, roughly chopped
1 tsp ground
cumin
1 tsp ground
coriander
1 tsp sweet
smoked paprika
1 level tbsp
harissa paste
Juice of 1
lemon
For the mash:
700g floury
potatoes, preferably Maris Piper, peeled and roughly chopped
100ml hot
vegetable stock
2 tsp cumin
seeds
Large handful
of fresh coriander, finely chopped
Large handful
of fresh mint, finely chopped
4 roasted red
peppers in brine from a jar, drained and chopped
Preheat your
oven to 220°C/fan 200°C/gas 7. For the mash, boil the potatoes for 15-20
minutes, or until tender. Drain, return to the pan and add the stock. Toast the
cumin seeds in a frying pan over a medium-high heat for 1-2 minutes, or until
they release their aroma. Mash the potatoes until smooth, season and stir in
the cumin seeds, coriander, mint and chopped red peppers.
Meanwhile,
put all the spice paste ingredients into a mini food processor and whizz until
smooth. Line a baking tray with baking paper. Season the salmon fillets, place
on the baking tray and spread with the spice paste. Cover tightly with foil and
bake for 10-12 minutes.
Divide the
salmon fillets between 4 plates. Serve with the herby mash and steamed green
beans, and half a lime to squeeze over the salmon.
Spanish
Orange Cake
Healthy cake
recipes really do exist! This gorgeously gooey Slimming World cake is packed
with zesty orange flavours to transport you to sunny Spain
4½ Syns per
serving
50
minutes plus 20 minutes cooling
Serves 10
Low calorie
cooking spray
4 eggs,
separated
50g golden
caster sugar
5 tbsp
sweetener
2 tbsp finely
grated orange zest and the juice of 2 oranges, plus orange segments to decorate
150g
self-raising flour
1 level tsp baking
powder
For the syrup
Pared zest of
1 orange and 120ml of freshly squeezed orange juice
1 tbsp
arrowroot
1 tbsp
sweetener
1 level tsp
caster sugar
Preheat the
oven to 180°C/Fan 160°C/Gas 4. Line a 20cm loose bottomed sandwich tin with
non-stick baking parchment and spray with a little low calorie cooking spray.
Put the egg
yolks, sugar, sweetener and grated orange zest and juice in a bowl and whisk
until thick and pale.
Whisk the egg
whites in a separate bowl until soft peaks form then fold into the egg yolk
mixture. Sieve the flour and baking powder into another bowl then tip into the
eggs and stir in very gently. Spoon this mixture into the prepared cake tin and
bake for 25-30 minutes or until the cake has risen and is firm to the touch. Set
aside to cool.
Meanwhile,
put the syrup ingredients in a small saucepan over a high heat and bring to the
boil, whisking constantly. When it starts to thicken, remove from the heat and
cool slightly.
Decorate the
cake with orange segments, drizzle over the sauce and cut into slices to serve.
COWBOY
HASH
Serves 4
500g lean minced beef
1 onion, sliced
1 green pepper, sliced into rings
1 red pepper, sliced into rings
1 clove garlic, chopped
2 tablespoons chilli powder
1 teaspoon salt
1 teaspoon ground black pepper
150g salsa
200g uncooked brown rice
Preheat oven to 350°F, 180°C, Gas Mark 6.
Sauté beef; add onions, peppers, garlic, chilli powder, salt and pepper.
Cook until vegetables are beginning to get tender, stirring frequently to
crumble meat - about 3 minutes.
Add salsa and rice. Put in a casserole, cover. Bake 40 minutes, or until rice is cooked, stirring once or twice.
TUNA, BACON
AND LEEK PILAF
Serves 4
1 tablespoon olive oil
4 rashers lean back bacon, diced
2 small leeks, thinly sliced
1 tsp paprika
1 tsp tomato puree
140g brown rice
350mls fish stock
1 x 185g can Tuna Chunks in Brine, drained
Salt and pepper
Heat the oil in a large saucepan, add the bacon and the leeks and cook gently
over a low heat until it gets nice and soft.
Stir the paprika, tomato puree and rice into the leek and bacon mixture and add
the fish stock. Bring to the boil, cover the pan and cook over a low heat for
10 to 12 minutes or until the rice has absorbed all the liquid.
Carefully stir in the tuna chunks and heat for a further 2 or 3 minutes until the Tuna is piping hot, season to taste and serve
QUICK MEXICAN
CASSEROLE
Serves 4
This is especially good topped with some grated cheese (to be pointed)
500g lean
minced beef
1 onion, chopped
2 cloves garlic, crushed
2 chillies, de-seeded and chopped
1 can chopped tomatoes
300g cooked brown rice
1 can kidney beans drained
Salt to taste
1 teaspoon ground cumin
1 teaspoon paprika
Preheat the oven to 190°C/375°F/Gas 5.
Sauté beef, onion, garlic & chili. Add tomatoes, cumin, and paprika and
season to taste.
Simmer 20 minutes. In a casserole dish layer the mince with the beans and rice.
Cover and cook for 30 minutes until heated through.
BEEF AND PEPPER MEAT LOAF
Serves 4
2 teaspoons
olive oil
1 large onion, finely diced
1 clove of garlic, crushed
500g extra lean minced beef
4 slices WW bread, made into breadcrumbs
1 teaspoons dried marjoram
1 teaspoon dried basil
½ a green, yellow and red pepper - diced
Salt & pepper to taste
2 eggs beaten
Preheat the oven to 190C/375F/Gas 5.
Heat the oil in a large frying pan and gently fry the onion for 5 minutes or
until softened, stirring occasionally. Add the garlic and cook for 1 minute
more, stirring constantly.
Tip the onion and garlic into a large bowl and add the mince, ¾ of the
breadcrumbs, the sage, cumin, salt and pepper. Mix everything well with clean
hands, then add the beaten eggs and chopped peppers and mix again. Form the
mixture into a rough ball.
Place the ball in the centre of a roasting tin and shape it into a long loaf,
about 4cm high or place in a 2lb loaf tin lined with baking paper. Sprinkle the
reserved breadcrumbs on top and pat them lightly into the outside of the loaf.
Bake in the centre of the oven for 20 – 30 minutes, until well cooked
Serve hot or cold.
Oh My Cod!
From the kitchen of BERTIEGOLIGHTLY
servings | 1
estimated Points® per serving | 1
Medium cod
Fillet
Handful of cherry tomatoes (4-6)
1 small onion
Balsamic vinegar
Salt and Pepper
Place
the cod in an oven proof dish. Thinly slice the onion and sprinkle over the
fish. Chop half the tomatoes in half, leaving some whole. Add to the dish. Pour
over 4 tablespoons of balsamic vinegar over the cod. (You can add as much as
you like, depends on how saucy you want it). Add alittle salt and lots of black
pepper. Place in a medium oven (gm 5) for about 20-25 minutes.
I
have also tried this with salmon fillets as they are a bit cheaper.
Mustard Mash
From the kitchen of NIKPIK
servings | 1
estimated Points® per serving | 2
200g potatoes
3 shallot
heaped tsp wholegrain mustard
Boil
the potatoes and shallots for 20 mins until soft.
Add the mustard and mash
Goes
lovely with sausages and gravy. Yum!
Mini Raspberry Pavlovas
From the kitchen of VMURRAY
servings | 4
estimated Points® per serving | 1
100g raspberries
3 meringue nests
fat free fromage frais
coca powder to dust
Take
a small ramekin or glass cup.
Break up the meringues into small pieces. arrange a small layer of meringue in
the bottom of the cup, add a few raspberries and then add a layer of fromage
frais. Repeat the above until the cup is full, make sure you are left with
fromage frais on the top. Decorate with a raspberry on top and a dusting of
cocoa powder. Put in the fridge for a couple of hours.
I think they are actually 1.5 pts, depends on how much fromage frais you use.I use a glass cup as then you can see the layers and is v impressive when serving to friends!!!
Mexican Quorn mince
From the kitchen of TAMSINBH
servings | 4
estimated Points® per serving | 3
1 tbsp oil
2 onions (preferably red) chopped
2 peppers, any colour, deseeded and chopped
2 cloves garlic
2 red chillies, deseeded and chopped
1/2 tsp hot chilli powder
1 tsp ground cumin
1/2 tsp smoked paprika (optional)
350g pack Quorn mince
400g can chopped tomatoes
2 tbsp tom puree
420g can mixed pulses
1/2 pt veg stock
grated zest and juice of 1 lime
Heat
the oil in a large pan and fry the onions and peppers for about 5 mins until
softened. Add the chillies, garlic and spices and fry for 1 minute, then add
the remaining ingredients. Bring to the boil. cover and simmer for 15 mins.
Serve with rice or over a jacket potato, or with oven-baked wedges, or with
tacos/soft flour tortillas and trimmings, adding extra pts.
This
is extremely generous for 4 servings. If you make it serve 5, then it's 2.5pts,
or for servings, 3pts.
This is the first time I've used Quorn mince (I thought it would have no
flavour) and this is absolutely delicious! If you can get it, the smoked
paprika adds a lovely smoky flavour to the mince.
Mexican fish
From the kitchen of JANEYS
servings | 2
estimated Points® per serving | 7
2 pieces of
cod loin about 250grm each (6 points)
1 jar of Doritos Hot Salsa sauce (4 points)
1 small bag of Doritos tortillas (4 points)
Optional extra's (don't forget to add the extra points)
Cheese
Avocado
Sour cream
Preheat
the oven to 200 degrees
Wash the cod loin and pat on kitchen towel to dry.
Lay them in an oven proof dish and pour the salsa sauce over the top. Make sure
the sauce goes under and between the fish pieces too.
Lightly crunch up the Doritos in the bag then sprinkle them over the top.
At this point you could add some grated cheese if you have the points.
Bake in the oven for 20 minutes until the fish is cooked and the top is golden.
Serve with rice for a few extra points or with a huge point free salad or lots
of vegetables.
This
is delicious served with slices of avocado and some soured cream, but don't
forget to add the extra points.
Low Point, Easy, Stove Top Beef Stew
From the kitchen of PAMALA
servings | 5
estimated Points® per serving | 4
550 gr Asda
Good for You Easy Slice Beef Joint
400 gr Peeled, chopped potatoes
5 Large Carrots, chopped
1 Large Onion
1 pkg Fresh Green Beans
1 Large can Chopped Tomatoes
1 tsp Garlic powder (or you can use fresh)
1 tsp Seasoned Salt
1 tsp Parsley
1 tsp Rosemary
4 tsp Bistro Gravy Granules
Chop
beef and place in 2 litres boiling water. Add rosemary, parsely, season salt
and garlic. Let boil on high for 30 min to tenderise. Reduce heat slightly and
add vegetables. Boil gently until vegetables are soft about 30 min). Reduce
heat to low and add gravy granuals. Stir for about 3 minutes and serve.
You can add or reduce any point free veg!
Low Point Vege-Mince Chilli
From the kitchen of MULETT
servings | 3
estimated Points® per serving | 3
Two large
onions
Two courgettes
Two red peppers
Quantity of closed-cup mushrooms (10-15 small mushrooms or 5-6 of the very
large ones)
Small quantity of cherry tomatoes
One tin kidney beans in chilli sauce
3rd Bag Linda McCartney 'easy cook' mince
Half tin chopped tomatoes (with garlic, if possible)
one teaspoon lazy garlic
one teaspoon lazy chilli
two teaspoons chilli powder (or to taste)
Spray cooking oil
1.
Pre-heat your oven to 180 degrees and then take a large, deep baking dish and
spray it with a fine coating of the cooking oil. Place it into the oven to heat
for five minutes or so.
2. Whilst this is heating, chop the onions, cherry tomatoes, peppers, mushrooms
and courgettes into large chunks. Place them into the heated dish, give them a
fine coating of the cooking oil and then place in the oven for half an hour, or
until you can see they are cooked and have started to turn crispy golden brown
around the edges.
3. Pour the kidney beans (and sauce) and half tin of tomatoes into a very large
saucepan and heat gently until the liquid begins to bubble. Stir regularly. Add
the lazy garlic and lazy chilli, and the chilli powder. Stir in the easy-cook
mince, and then reduce the heat and let it simmer for 10 minutes. If at any
time you feel the liquid is becoming to thick, top it up with small amounts of
vegetable stock until you are happy with the consistency.
4. Once the vegetables and mushrooms are cooked, add them to the saucepan and
cover. Leave this to simmer for just a short time - 10 minutes at most.
5. Serve with potato wedges (cooked using only the spray-oil) and another nice
touch which really works well (honestly!) is to have a lovely big dab of
virtually fat-free cottage cheese on the side of the plate as well. Believe it
or not, this goes really well with vege-chilli, and can help 'cool' the dish if
you've made it very spicey!
If you wish, you can reduce the points further by removing the vege-mince and simply having it as a roasted vegetable chilli.
Lazy Cook's No Point Broccoli & Cauliflower Soup
From the kitchen of ANNE_C
servings | 6
estimated Points® per serving | 0
1 bag frozen
broccoli (approx 800g)
1 bag frozen cauliflower (approx 800g)
1 frozen garlic clove or chopped fresh if you can be bothered
3 chicken stock cubes
2 pints boiling water
salt & pepper to taste
Put
everything in to a large pan and bring to the boil. Simmer for about 15 to 20
minutes. Once the broccoli and cauliflower are soft, liquidise. Hey presto, its
ready. Couldn't be easier. No chopping veg or anything.
Add
more water if you think it is too thick.
Freezes well.
ENJOY!
Grilled chicken topped Thai rice
From the kitchen of NIBBLES
servings | 2
estimated Points® per serving | 5.5
2 Chicken
breasts
1 pack of asda's thai savoury rice
1 red pepper
10 mushrooms
1 small onion
Any other veg you enjoy
Grill
the chicken for 6 minutes each side.
Cook the rice as per instruction.
Once the rice is almost cooked add in the chopped mushrooms, onion and pepper
and cook for a further 5 - 10 minutes.
Divide the rice by 2 and top with a chicken breast each!
You
can also top the chicken with salsa,just dont forget to add the points!
Also delicious with a pita bread!
Cheesey tuna pasta
From the kitchen of LENTIL2
servings | 1
estimated Points®
per serving | 5
150g cooked pasta, 1/2 tin tuna(in brine), 3x laughing cow
light cheese triangles,a few cherry tomatoes halved, salt & pepper
Cook the pasta, stir in cheese triangles,(while pasta is
still hot or pop it all in the microwave to melt), stir in tuna, add cherry
toms, salt & pepper to taste
Serve with a nice crisps salad, can be eaten whilst still
warm or cold
BBQ Mediteranean Veg
From the kitchen of CALNIC
servings | 6
estimated Points®
per serving | 1
2 Courgettes
2 Red Onions
1 Green Pepper
1 Red Pepper
1 Yellow Pepper
100g Closed-Cup Mushrooms
1 tbsp Olive Oil
Bay Leaves (optional)
Salt and Pepper to taste
Slice courgette and onion. Chop peppers. Quarter mushrooms.
Put all ingredients into a metal colander and mix in olive oil. Place on BBQ
when it is just starting to get warm. Leave to cook slowly for about 1 hour. It
should be ready at the same time as your meat. Stir every 5 minutes to ensure
even cooking. About 20 mins before end of cooking add a handful of fresh bay
leaves and stir in. Makes a tasy and filling side dish to go with your meat at
a BBQ.
Use an old colander as the bottom will burn quite badly!
No points Tomato and Basil soup
From the kitchen of ANDYBRUCE
servings | 6
estimated Points®
per serving | 0
6-8 tomatoes (roughly chopped)
1.5 pints of veg stock
1 TBLS dried basil
1. Put tomatoes into a saucepan with 2TBLS of water heat at
a medium heat for 5 minutes stirring occasionally
2. Add stock and the dried basil bring to the boil then cover and simmer for 15
minutes.
3. Transfer to a blender and blend down to fine liquid.
4. Reheat as required (add a pinch of basil for colour).
Adds points, but adding a 1/4 pint of semi skimmed milk makes
it nice and creamy. This can be added during initial cooking or later as
required.
Don't forget to add points
Watercress & Leek Soup
From the kitchen of WHITE_QUEEN
servings | 1
estimated Points®
per serving | 0
1 pint of vegetable stock
1 medium leek
1 large handful of watercress
Chop the leek and simmer in the stock for 10 mins.
Remove the leaves from the watercress and discard the stalks.
Turn off the heat, add the watercress leaves, stir and stand for 5 mins.
Whizz in a food blender for a few seconds.
Season to taste and serve.
This makes a generous serving for one. For a more filling
soup add a small potato and simmer longer. Adjust the points as necessary.
Homemade yorky puddings
From the kitchen of HARDYZGIRL17
servings | 8
estimated Points®
per serving | 2
6 oz plain flour
2 medium egg
6 fl oz skimmed milk
1/4 serving(s) salt and black pepper
2 tablespoon margarine, polyunsaturated
1)sift in 6 oz (175 g) plain flour
2)with the back of a tablespoon, make a well in the centre of the flour and
break 2 large eggs into it. Add a pinch of salt and some freshly milled black
pepper. Measure 6 fl oz (175 ml) milk and 4 fl oz (110 ml) water into a
measuring jug.
3)begin to whisk the eggs with an electric whisk and, as you beat them, the
flour around the edges will be slowly incorporated.
4). When the mixture becomes stiff simply add the milk and water mix gradually,
keeping the whisk going.
5). Stop just before the end and scrape the sides of the bowl with a spatula so
that any lumps can be pushed down into the batter, then whisk again until all
is smooth. Now the batter is ready for use
6)turn the oven up to gas mark 7, 425°F
7)pre heat the oven. heat up a cake tray with 2 tablespoons of poly marg shared
between all cake cases.
8)When the oven is up to temperature, remove the tin with your gloves on and
place it over direct heat (turned to medium). Then, when the fat begins to
shimmer and smoke a little, pour in the batter. Tip it evenly all round and
then place the tin on a high shelf in the oven and cook the Yorkshire pudding
for 40 minutes or until golden brown and crisp.
Alternatively u can use a large baking tray and pour the
mixture in for 1 large individual yorkie pudd
Chicken & Brocolli Pasta Bake
From the kitchen of MHAIRIW
servings | 2
estimated Points®
per serving | 6
2 Chicken fillets diced and browned.
Brocolli florets.
1 choppped onion.
4 points worth pasta twirls.
1/2 pint semi skimmed milk
1 tbs flour
2 servings ww cheese spread.
Make cheese sauce with milk, flour and cheese spread.
Cover chicken, pasta, brocolli and onion with sauce and bake for 45 mins at
180/GM4
Spicy no point soup
From the kitchen of LAURAMCDONALD
servings | 2
estimated Points®
per serving | 0
tin of chopped tomatoes;onions;
carrots;mushrooms and any other 0 point vegetables; 2 chicken stock cubes; 2
chilli peppers; 1/2 pint of water;
1.put in the tin of chopped tomatoes with 1/2 a pint of
water into a pan and heat gently
2. add the 2 chicken stock cubes
3. add all the vegaetables
4. and finally add 2 or as many as u like of hot chilli peppers.
5. Cook gently until vegetables are soft.
6. U can eat the soup like this or when it has cooled down put it into a
blender and blend until there are no lumps.
Drink plenty of water with this as it can be quite hot!!
Tasty pasta salad
From the kitchen of GARGOYLE
servings | 1
estimated Points®
per serving | 4
small portion of pasta cooked
1/2 tub cottage cheese and pineapple low fat
finely diced cucumber
finely died celery
finely diced peppers
mixed herba
Mix all the ingredients together and serve with salad or
piled on cracker breads
'Pizza' Cheese on Toast
From the kitchen of NEWLADY
servings | 1
estimated Points®
per serving | 3
2 slices of WWFH granary
1 portion of low fat cheese, thinly sliced
tomato puree
mushrooms
spring onion
mixed italian herbs
salt and pepper
Very lightly toast the bread. Spread both slices with tomato
puree and season. Top with finely chopped spring onion, sliced mushrooms and
the sliced cheese. Top with a few herbs. Grill until cheese melts and turns
slightly golden.
This makes a really filling snack or light lunch if served
with a salad. It gives you that pizza taste for a really low number of points.
Hot Prawn Stir Fry
From the kitchen of NIGHTLIGHT
servings | 2
estimated Points®
per serving | 2
1 x 350g Box Mushroom Stir Fry Vegetables ( Tescos )
1 Medium onion sliced.
120g Frozen Prawns ( defrosted ).
1 clove garlic crushed.
1 inch piece fresh ginger ( grated ).
1 Tablespoon tomato puree.
1/2 Tablespoon med curry powder.
2 Tablespoon Low Fat creme fraiche.
Low Fat cooking spray.
3 Tablespoons water.
Mix together well in a
small ramkin dish.. garlic,ginger,tomato puree,creame fraiche,curry powder and
water. Spray Wok with spray and add onion and cook for a couple of minutes.Then
add other stir fry vegetables and again cook of a couple of minute.Add sauce
from ramkin dish too Wok and combine over a low heat.Lastly add prawns and heat
through.
Cooking over a low heat when adding the sauce will stop the
creame fraiche curdling.Points for each serving are 1 1/2 .A very filling
meal...enjoy.
Lemon Rice
From the kitchen of FANACK
servings | 1
estimated Points®
per serving | 2
2 Tablespoons Microwave Rice
1/2 Lemon
Parsley Chopped
1/2 Teaspoon Butter (optional)
Microwave rice as per instructions
Squeeze on juice from lemon, add butter, chuck in parsley, stir & serve
If not using butter then only 1 1/2 points.
Peel 2
medium bananas and cut into quarters. Wrap them in cling film and place in
freezer for 2-3 hours. Place the bananas, 8 lvl tbsp skimmed milk powder (21 ½
sins) and 4 lvl tbsp cocoa (9 ½ sins) in liquidiser and blend until smooth.
Spoon the mixture into 16 paper cases and put in the freezer for at least 45
mins until firm. They may be covered and stored in the freezer for several
days, if wished.
2 ½ sins per serving (serves 16) on both.
Put 2
cooking apples (peeled, cored, sliced) (5 sins), 4 oz blackberries (1 ½ sins),
4 tbsp water and artificial sweetener (to taste) into a saucepan and stew
gently until tender. Whisk 1 egg white in a clean, dry bowl until stiff, then
fold in 1 oz caster sugar ( 5 ½ sins) (alternatively to keep sins down add
artificial sweetener) with a metal spoon. Spoon the stewed fruit into 4 small
ovenproof dishes and pipe or spread the meringue on top. Bake in preheated oven
(gas 3/160 C) for 15-20 mins or until meringue is crisp and browned.
3 sins per serving (serves 4) on both. If you replace the caster sugar with artificial sweetener, it becomes 1 ½ sins per serving.
Spread
Fry Light over ovenproof dish. Add sliced cooked potato or smash as base. Add a
layer of vegetables (whatever you like - I used Carrots, Peas, Mushrooms and
Cauliflower). Add top layer of Macaroni Cheese from tin/tins according to how
much you are making. Cook at medium temperature in oven until golden or to
suit.
You can
make many alternatives on the above including swapping Macaroni Cheese for the
scrumptious Rigatoni Carbonara or changing the layering so that the cheese and
vegetables are mixed underneath and the potatoes are on top (spray with Fry
Light to aid browning).
Free on green.
Place 1
packet cheese & onion potato smash in bowl and whisk in 1 egg and small
amount of water until potato is dissolved but not soggy. Add 1oz flour and make
into a dough. Roll out to an inch thick. Cut into scone sized bites. Brush with
some beaten egg. Use Fry Light to spray on them and put them on a baking tray
sprayed with Fry Light. Bake for 10-15 mins in a medium oven or until brown.
4 ½ sins on green day for all the scones.
Soften
1 chopped onion & 1 crushed clove garlic in a little water. Stir in 1 tsp chilli
powder, 2 tbsp tomato puree (1 sin) and 6 oz long grain rice. Add ¾ pt
vegetable stock made with Vecon and bring to the boil. Simmer for 15 mins or
until the rice is cooked. Add 1 chopped green pepper, 2 oz mushrooms (chopped),
7 oz can red kidney beans and 7 oz sweetcorn. Simmer for 5 minutes & serve.
This is
the first soup I tried. I had cooked a load of veg for a meal the night before
(green beans, carrots, mangetout, aubergine, peppers, mushrooms). I had also
done an extra 2 grilled chicken fillets topped with Cajun (last 2 minutes under
grill). Chop up the chicken into small pieces. Make up stock using about 3
teaspoons of Chicken Bovril (free on either day). Allow to cool and throw in a
blender with the vegetables and chicken. Blend and serve over Potatoes for a
really filling meal.
Have as free on green using Chicken as
Healthy Extra or free on red using Potatoes as Healthy Extra.
Green bean thoran
Syns per serving 1
Serves 4
Aloo ghobi
Syns per serving FREE
Serves 4
Gujarati-style carrot and cabbage slaw
Syns per serving FREE
Serves 4
Potato and Aubergine Salad
Syns per serving 1/2
Serves 4
Pilau rice
Syns per serving FREE
Serves 4
Spray a pan with frylight and place over a medium heat. Add the spices and stir-fry for 20-30 seconds. Add the basmati rice and stir-fry for a further 2 min.
Add the lemon juice, zest, peas, 450 ml boiling water and salt. Bring to the boil. Cover, reduce the heat to low and simmer for 10-12 min. Remove from the heat and leave to stand, covered, 10-12 min. Stir through the coriander to serve.
