Spaghetti
bolognaise
Serves 1
3 oz extra lean minced beef
3 oz mushrooms, sliced
½ 465g jar Dolmio Light Original Pasta Sauce
1 oz wholewheat spaghetti
Salad
Dry fry minced beef and drain off any excess
oil, add mushrooms and cook for a few minutes. Stir in pasta sauce. Heat
through and serve with spaghetti and salad
Spanish
style omelette
Serves 1
1 tsp vegetable oil
½ chopped onion
4oz any vegetables, diced (I used broccoli)
4oz boiled potatoes
2 eggs
Heat oil in a non stick pan, add onion and
vegetables. Cook until soft then add potatoes. Cook for a few minutes. Beat
eggs and add to the pan. Cook over a medium heat until set. Serve with veg or
salad
Cashew
nut rice salad with mango
Serves 1
½ tbsp (15g) salted cashew nuts
½ mango (peeled)
½ red pepper
4 heaped tablespoons cooked brown rice
1 tablespoon chopped chives
1 tablespoon chopped parsley
Small bunch spring onions,
finely Juice of ½ a lemon
Salt and pepper
Lettuce leaves
Heat a small frying pan on a moderate heat and
roughly chop the cashew nuts. Place the nuts in the heated frying pan. Heat up
gently to release the flavour from the nuts - this cuts down on the amount you
have to use. Meanwhile cut the mango flesh into small cubes, along with the red
pepper. Mix the two ingredients in a bowl with the cooked brown rice. Now add
the chopped chives, spring onions, parsley and lemon juice, and continue to
mix. Once the cashew nuts have toasted slightly, mix half of them into the
salad and reserve the remainder for garnishing the top. Season to taste and
serve in a suitable bowl with some lettuce garnish and, finally, sprinkle with
the reserved cashew nuts. Alternatively this salad can be thrown in a suitable
sandwich box and whisked off to work with you. Unlike some of the recipes I
have added to these pages, I have actually tried this one and it is delicious!
It must be easy, if I managed to make it! I put it in a box and took it to work
with me. Taken from the "You sexy thing" book by Amanda Ursel
Chicken
and Watercress pitta
Serves 1
2 oz skinless cooked chicken, chopped
2 oz watercress, chopped
2 level tsp reduced-calorie mayonnaise
1 wholemeal pitta bread, warmed
salad
Mix together the chicken, watercress
and mayonnaise, use to fill the pitta. Serve with salad
Fruity
Chicken Salad
Serves 1
1 small ripe nectarine or peach
2oz/57g raspberries, thawed if frozen
4oz/113g ready cooked boneless skinless chicken breast
1 tsp olive oil
2 tsp raspberry vinegar
½ tsp wholegrain mustard
1 tsp granulated artificial sweetener
Salt and freshly ground black pepper
1oz/28g mixed salad leaves
A few mint leaves (optional)
1. Wash and dry the nectarine or peach. Cut in
half, remove the stone, slice and place in a bowl. Gently mix in the
raspberries.
2. Slice the chicken breast into bitesize pieces and gently mix into the fruit.
3. In another bowl, whisk together the olive oil, raspberry vinegar, wholegrain
mustard, artificial sweetener and seasoning to taste. Toss into the chicken and
fruit.
4. Place the salad leaves in the bottom of a plastic picnic container and pile
the chicken mixture on top. Sprinkle with mint leaves if using, seal and chill
until required.
Pork
and Pepper Salad
Serves 1
4oz/113g lean pork fillet
1 tbsp Worcestershire sauce
1 level tsp clear honey
½ small red pepper
½ small green pepper
½ small yellow pepper
A few salad leaves
1 level tsp wholegrain mustard
2 tsp white wine vinegar
Granulated artificial sweetener, to taste
1. Remove all visible fat from the pork
and cut into bitesize chunks. Place in a bowl and toss in the Worcestershire
sauce and honey
2. Remove the stalk and seeds from the peppers and chop into chunks.
3. Preheat the grill to a hot setting and line the grill pan with foil. Arrange
the pork and chopped peppers in the grill pan and cook for 12-15 minutes,
turning frequently, until tender, cooked and lightly charred. Drain and allow
to cool.
4. Once cool arrange the salad leaves in a plastic container and top with the
pork and peppers. Chill until ready to eat. To make the dressing, mix the mustard
and vinegar with sweetener to taste and store in a leakproof container until
ready to serve. Pour the dressing over the salad just before serving (this
prevents the leaves becoming soggy).
Prawn
& Crab Pittas with Crunchy Coleslaw
Weight Watchers Points per serving: 4
Recipe from Weight Watchers Magazine July 2001
Serves 4
4 tablespoons plain low-fat yogurt
2 tablespoons low-fat mayonnaise
120g (4oz) large frozen prawns, defrosted
1x 170g can of crab, drained and flaked
90g (3oz) firm white cabbage, shredded
90g (3oz) fresh red cabbage, shredded
½ small onion, finely chopped
1 small carrot, grated
1 tablespoon chopped fresh chives or parsley
salt and freshly ground black pepper
4 medium pitta breads
1. Mix together the yogurt and mayonnaise in a
large bowl. Season with salt and pepper and add the prawns and crab.
2. Add the white and red cabbage to the bowl with
the onion, carrot, chives or parsley. Stir gently to mix thoroughly.
3. Warm the pitta breads, then split and fill
with the coleslaw mixture
Tweaks
This is always a difficult
thing to explain to members and it frequently comes up with members because you
are all so amazing and come up with all these different ideas!! At slimming
world we encourage you to eat unlimited free food but of course there is a
limit to how much you can eat before you realise you are full and cant eat
anymore because the free food have filling power... So what is a tweak? Tweaks
are when you use a free food for a purpose other than what it was intended for
therefore it will not have the filling power it would normally have.
I can give you some examples i
have seen recently
Cous cous cake
Smash quiche
Lasagne crisps
Blended pasta n sauce
Chick pea nuts
Chick pea cakes
I would say when deciding if
something is a tweak or not ask yourself this question if you were naturally
slim would you use the food in this way? If the answer is no as with all the
above then it is a tweak and should be synned using the product you are
replacing. So if you are using cous cous instead of flour then you should syn
the cous as flour if you are coating chicken with smash then you should syn it
using breadcrumbs and pasta sheets to make doritoes then you should be synning
those as doritoes
As always its your choice and
some of these things you may have been doing with no ill effects and if your
happy with your weight losses then great carry on but if your not this could be
the reason and could be something you should look at changing. This is not
something new at slimming world and it has always been the way it is to protect
your weight losses!!
THOMAS’
ROASTED TOMATO SOUP
Serves 4
syn free
Low calorie spray
900g vine ripened
tomatoes
1 tsp dried oregano
1 large onion peeled and
chopped
3 garlic cloves, peeled
and crushed
1 litre hot vegetable
stock
Hot Chilli pepper flakes
to preferred taste
Salt and freshly ground
black pepper
3 tbsp fresh basil chopped
25g of Philadelphia light
(1.5 syns)
Roasted cherry tomatoes
to serve
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1. |
Spray a baking tray
with frylight and arrange the tomatoes and then spray again and sprinkle with
the oregano. Bake in a preheated oven at 200C/Gas 6 for 10-15 mins until the
tomatoes start to soften and the skins begin to turn black. Roast
the cherry tomatoes on a separate tray. |
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2. |
Put the onion and
garlic in a large saucepan with 400ml of the stock. Cover the pan,
bring to boil and simmer for 10 mins. |
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3. |
Peel and chop the
roasted tomatoes and add to the cooked onion mixture in the pan along with
the remaining stock along with half the chopped basil, salt and pepper and
chilli flakes. Bring to boil and simmer for 15-20 mins. |
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4. |
Puree/Blend the soup
and return to the pan, add the remaining basil and Philadelphia
light. Whisk, reheat and serve with the roasted cherry
tomatoes. |
SYN
FREE EGG CUSTARDS
3 eggs, beaten
1 Muller light vanilla or custard
A few drops of vanilla essence
2 tsp sweetener (to taste)
Nutmeg
1 mixing bowl
4-5 Ramekins or silicone cupcake cases
1 deep baking tray filled with water
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1. |
Preheat oven to 180oC/350oF/Gas
Mark 4. |
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2. |
Combine the eggs, muller light, sweetener and
vanilla essence in a bowl and give it a good mix. |
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3. |
Put the mixture in the
containers. Make sure they are filled to the top. |
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4. |
Sprinkle the nutmeg over the top of the egg
custards. |
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5. |
Place the individual egg custards in the
baking tray. Make sure there is enough water in without the water
going into the egg custards. |
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6. |
Cook for about 20 minutes, until the mixture
is set. Make sure the oven isn’t too hot or the yoghurt curdles
and it tastes awful! |
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7. |
Leave to cool and enjoy. |
