Stir-fried linguine with Chinese-style vegetables

Stir-fried linguine with Chinese-style vegetables

Sins per serving: 10 Sins on Original; Negligible on Green
Use wholemeal pasta as a Healthy Extra and deduct 6 Sins per Original serving.
Serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes

227 g/8 oz dry linguine
Fry Light, for spraying
1 red pepper, deseeded and sliced
1 yellow pepper, deseeded and sliced
1 carrot, cut into really thin strips
113 g/4 oz chestnut or shiitake mushrooms, sliced
113 g/4 oz small broccoli florets
1 tablespoon soy sauce
1 tablespoon oyster sauce
squeeze of lemon juice
1–2 tablespoons boiling water
salt and pepper
1 tablespoon freshly chopped coriander

Cook the linguine in a large saucepan of boiling lightly salted water according to the packet instructions. When cooked and tender, drain well.

Meanwhile, spray a wok or deep frying pan with Fry Light and place over a medium to high heat. Add the peppers, carrot, mushrooms and broccoli, and stir-fry briskly for 2–3 minutes until the vegetables are slightly tender but still retain some crispness.

Stir in the soy and oyster sauces, lemon juice and boiling water. As the liquid evaporates, season to taste and add the drained linguine. Toss lightly to coat it with the vegetable mixture.

Serve immediately on warm plates and sprinkle with chopped coriander.

Roasted Pepper Sauce

Roasted Pepper Sauce

First published in Slimming World magazine May/June 1999 page 76
Serves 4
Sins per serving: ½ on Green and Original choices
Preparation and cook: approx 25 minutes

2 red peppers
2 yellow peppers
1 tbsp balsamic vinegar
1 tsp virgin olive oil
2 tbsp chopped fresh chives
Salt and black pepper to taste
Snipped chives, to garnish

Cut the peppers in half, remove the core and seeds and place cut side down on a grill pan. Grill for 15 minutes or until the skins are charred. Place in a plastic bag, leave for 5 minutes, remove from the bag and peel off the skin.

Place the peppers with the vinegar, oil and chives into a food processor and blend until fairly smooth. Season to taste and reheat gently. Serve garnished with chives. 

Mint and Tomato Sauce

Mint and Tomato Sauce

First published in Slimming World magazine May/June 1999 page 76
Serves: 4
Sins per serving: Sin free on Green and Original choices
Preparation and cook: approx 15 minutes

2 x 14oz/397g cans chopped tomatoes, drained
8 basil leaves, roughly torn
4 tbsp chopped fresh mint
1 garlic clove, finely chopped
Salt and pepper to taste
Mint leaves, to garnish

Put the tomatoes, basil, mint and garlic in a medium non-stick pan, cover and cook gently for 10-15 minutes. Season well and serve hot garnished with mint leaves.

Pizza loaf

Pizza loaf 

Serves 12 

4 SmartPoints per slice

250g strong white bread flour, plus extra for dusting

1 tsp salt

½ tsp caster sugar

3g fast-action dried yeast

1½ tbsp olive oil, plus extra for greasing

50g pitted green olives, chopped

70g sun-dried tomatoes in oil, drained and roughly chopped

Small handful fresh basil, chopped

125g light mozzarella, torn into chunks

1 egg, lightly beaten

Sift the flour into a large mixing bowl and add the salt, sugar and yeast. 

Make a well in the centre, then pour in 120ml warm water and the oil, and mix with a wooden spoon to form a soft dough. 

Turn the dough onto a lightly floured surface and knead for 7-10 minutes or until smooth and elastic. 

Transfer to a lightly oiled bowl, cover with a tea towel and leave in a warm place for 1 hour or until doubled in size. 

Combine the olives, sun-dried tomatoes, basil and some ground black pepper. Put the dough onto a lightly floured surface. 

Knock out the air by punching the dough and stretching it for a few minutes. Roll into a 36cm x 22cm rectangle. 

Spread over the tomato and olive mixture and dot with mozzarella. Starting from the longest edge, roll the dough tightly into a sausage shape. 

Cut in half lengthways, leaving 3cm uncut at one end so the halves are still attached. Twist the halves together like a rope. 

Put the dough on a large baking sheet lined with baking paper. Cover with lightly oiled clingfilm and set aside in a warm place to prove for 35 minutes. 

Preheat the oven to 220c/fan 200c/gas 7. Brush the loaf with beaten egg and bake for 35-40 minutes or until cooked through. 

If the loaf is catching, cover loosely with foil. Cool for 5 minutes, then slice. 

Chermoula Fish Parcels

Chermoula Fish Parcels 

Serves 4 

0 SmartPoints per serving

Small handful fresh coriander leaves

Small handful fresh flat-leaf parsley leaves

Juice of ½ lemon

1 tbsp Moroccan spice mix

2 garlic cloves

1 small red chilli, deseeded

4 x 150g firm white fish fillets

1 small lemon, thinly sliced, plus extra wedges to serve

1 red onion, thinly sliced

2 courgettes, thinly sliced

400g tin chickpeas, rinsed and drained

Process the coriander, parsley, lemon juice, Moroccan spice mix, garlic and chilli with 2 tablespoons of water in a food processor until almost smooth. 

Transfer half of the chermoula paste to a shallow dish, add the fish and coat.

Preheat the oven to 220c/fan 200c/gas 7. Cut 4cm x 30cm squares of kitchen foil and 4cm x 30cm squares of baking paper. 

Put 1 piece of baking paper on top of each piece of foil. Divide the lemon slices, onion, courgettes, chickpeas and fish between the parcels, then fold up the baking paper and foil to enclose everything.

Put the parcels on a baking tray and cook for 10-12 minutes or until the fish is just cooked. Unwrap carefully (the steam will be hot) and serve with the extra lemon wedges and the reserved chermoula.

Crazy Chicken Cacciatore in Squash Bowls

Crazy Chicken Cacciatore in Squash Bowls

SmartPoints; myWW Green: 7 Pts, myWW Blue: 0 Pts, myWW Purple: 0 Pts

 

1.5 pounds of skinless, boneless chicken breasts

1 Large can of crushed tomatoes (28 ounces)

1 Four ounce can of sliced mushrooms

5 Cloves of garlic, chopped

1/2 Of 1 large onion, any color, chopped

1 Medium red bell pepper, chopped

1 Spaghetti Squash, roasted and cut in half

3/4 Teaspoon of salt

Pepper to taste

Sprinkle of Parmesan cheese

 

If you haven’t roasted the spaghetti squash, do that first. Cut the squash in half and remove the seeds. Drizzle a tablespoon of olive oil over each half with a dash of salt and pepper. Place cut side down on a baking sheet and cook for one hour at 425 degrees. “Shred” the inside with a fork and transfer to a bowl or use the squash as your bowl. You can put the chicken cacciatore inside later!

In your slow cooker, put the chicken breasts at the bottom of the crock pot. Add all other ingredients on top.

Stir and cover. Cook on high for 4 hours or 8 hours on low

Pour directly into the spaghetti squash bowls or pour over a bowl of shredded spaghetti squash.

I used 2 spaghetti squash, which made 4 “bowls”. 

Moroccan lamb with aubergine and pepper

Moroccan lamb with aubergine and pepper

A little harissa paste brings so much North African warmth to this mouth-watering medley of lamb, vegetables and chickpeas

½ Syn per serving

40 minutes

Serves 4

Low-calorie cooking spray

4 large or 8 small lean lamb leg steaks, visible fat removed, cut into thin strips

2 large aubergines, cut into finger-thick strips

3 peppers (any colours), deseeded and sliced

2 level tbsp harissa paste

400g can chickpeas, drained and rinsed

Chopped fresh coriander, to serve

Spray a wide, non-stick frying pan with low-calorie cooking spray and place over a high heat. Add the lamb and stir-fry for 5 minutes or until lightly browned.

Add the aubergines and peppers and stir-fry for 6-8 minutes or until softened. Stir in the harissa paste and stir-fry for another 1-2 minutes.

Add the chickpeas and 200ml boiling water, season lightly and bring to the boil. Reduce the heat to low and cook for 8-10 minutes or until most of the liquid has gone, stirring often. Scatter with coriander and divide evenly between bowls to serve. 

Choc and date brownies

Choc and date brownies

These Slimming World brownies have an extra-special secret ingredient. Sweet potatoes make this a gorgeously gooey and surprisingly healthy chocolate brownies recipe. Packed with sweet, sticky dates and topped with soft raspberries, our choc and date Slimming World brownies won’t stick around for long!

4½ Syns each

1 hour plus 45 minutes cooling

Makes 16

2 large brown-skinned sweet potatoes (about 500g), peeled and diced

100g plain porridge oats

3 level tbsp sweetener granules

1 medium egg

12 soft pitted dates, roughly chopped

2 level tbsp low-fat spread

6 tbsp cocoa powder (or raw cacao powder, available in larger supermarkets)

16 raspberries

8 level tsp icing sugar, to dust

Preheat your oven to 180°C/fan 160°C/gas 4 and line the base and sides of an 18cm square loose-bottomed cake tin with non-stick baking paper.

Steam the sweet potatoes for 10 minutes or until tender (use a steamer or put them in a covered colander placed over a saucepan of boiling water and steam over a high heat). Leave to cool slightly.

Put the oats in your food processor and blitz until you have fine crumbs. Add the sweetener, egg, dates, spread, cocoa powder, sweet potatoes and a pinch of salt, and whizz to a thick, smooth paste. Pour into the prepared tin, level the surface and carefully poke in the raspberries (placing them so that each brownie will get 1 raspberry).

Bake for 35 minutes then leave to cool in the tin.

Turn out onto a board then peel away and discard the baking paper. Cut into 16 squares and dust each square with ½ level tsp icing sugar to serve.

Baked spaghetti Pie

Baked spaghetti Pie

This ingenious twist on pasta frittata serves up spaghetti like you’ve never seen it before!

FREE

50 minutes

Serves 4

If you can’t get courgetti, use 2 medium courgettes, and if you can’t find squash noodles, use ½ small squash. Make your own vegetable noodles by shredding, spiralising or peeling them into ribbons with a peeler.

Low-calorie cooking spray

300g dried spaghetti

300g prepared courgetti (or see tip)

300g prepared squash noodles (or see tip)

450g jar roasted red peppers in brine, drained

1 tsp dried rosemary

1 tsp dried oregano

½ small pack fresh basil, plus leaves to serve

2 tbsp tomato purée

4 large eggs

300g fat-free natural cottage cheese

Preheat your oven to 180°C/fan 160°/gas 4.

Spray a deep 23cm cake tin (not loose-bottomed or springform) with low-calorie cooking spray and line with non-stick baking paper.

Cook the spaghetti according to the pack instructions, adding the courgetti and squash noodles 2 minutes before the end of the cooking time. Drain well and return to the saucepan.

Meanwhile, put the peppers, rosemary, oregano, basil and tomato purée in a food processor and whizz to a coarse purée. Add the eggs and whizz briefly until just mixed. Add the cottage cheese and pulse once or twice until just blended but not too broken down. Season lightly.

Combine the spaghetti mixture with the cottage cheese mixture, tip it all into the cake tin and bake for 30-35 minutes or until set. Turn out from the tin, scatter over a few basil leaves and serve hot or cold with Speed veg or salad.

  

Soy and chilli greens

Soy and chilli greens

 

Broccoli, green beans and spinach with sliced garlic and chilli in stir-through soy sauce

FREE

20 minutes

Serves 4

 

Low-calorie cooking spray

1 medium-hot red chilli, halved, deseeded and sliced

4 large garlic cloves, sliced

650g long-stem broccoli, each stalk cut into 3-4 pieces

320g green beans, trimmed, each cut into 3-4 pieces

4 tbsp dark soy sauce/tamari

200g baby spinach

Spray a large non-stick wok or deep, lidded frying pan with low-calorie cooking spray and place over a high heat. Add the chilli, garlic, broccoli, green beans and 2 tbsp water. Cover and cook for 2 minutes, tossing the veg halfway.

Add another 2 tbsp water and cook for 2 minutes, tossing the veg halfway again. Repeat once more.

Uncover the pan, pour over the soy sauce, add the spinach and reduce the heat slightly. Stir-fry until the spinach leaves have wilted and serve hot. 

PIRI PIRI CHICKEN LEGS

PIRI PIRI CHICKEN LEGS

Serves 4

4 PP per portion

4 chicken legs, skinned

1 large red pepper

1 red chilli

2 cloves garlic

1 teaspoon paprika

Salt and pepper to taste

2 tablespoons red wine vinegar

Low fat spray

De-seed the pepper and chilli and chop roughly, halve the garlic cloves. Place pepper, chilli, garlic, paprika, vinegar and seasoning to taste into a food processor and blitz until the ingredients form a paste.

Put some slashes into the chicken legs and place in a non-metallic dish, cover with the prepared paste and leave to marinate in the fridge for at least 1 hour (better left overnight).

Pre-heat oven to 200°C: 400°F: Gas 6. 

Spray a frying pan with the low-fat spray and fry legs on each side for around 2 minutes to seal.

Place the legs on a baking tray, cover with remaining marinade and cook for 15 – 20 minutes until thoroughly cooked.
Nutritional Information
 
Typical values per serving

Energy 181 kcal

Protein 30.5 g

Carbohydrate 6.66 g

Fat 3.2 g

of which Saturates 0.88 g

Fibre 1.6 g

FAST COURGETTE SPAGHETTI

FAST COURGETTE SPAGHETTI

1 teaspoon olive oil 
1 small courgette, washed and cut into sticks 
50g spaghetti 
4 basil leaves, roughly torn
Salt and freshly ground black pepper

Heat the oil in a large frying pan, season the courgette and cook gently for 3-4 minutes, stirring occasionally. 
Cook the spaghetti al dente - firm to the bite. 
Turn the spaghetti into a large, heated serving bowl and stir in the courgettes. 
Stir in the roughly torn basil leaves and some freshly ground black pepper. Serve immediately.

F& H Cheese Scones

F& H Cheese Scones

2 scones for 1PP on F & H 

Makes 8 scones

200g porridge oats
100g extra light Philadelphia cheese
1 egg
70ml skimmed milk
Salt
2 teaspoons baking powder
1 teaspoon mustard
20g half fat cheese - grated
Little cayenne pepper (optional)

1. Preheat oven to 180C/350f/ Gas 4
2. Process oats in a food processor until ground to a flour like substance.
3. In a bowl pour in the oat mixture and add salt, baking powder and mustard.
4. Rub in the soft cheese and add the beaten egg.
5. Add the milk a little at a time until a very soft dough is formed (depending on the absorbency of the oats you may not need all the milk)
6. Roll out into 8 scones; brush top with some milk and sprinkle on the grated cheese. sprinkle on a little cayenne if desired.
7. Bake for about 15 minutes until golden brown.
These are particularly good served warm