Slimming world recipe thread

[jellyjelly]

This is a thread for us all to contribute too for low syn or free recipes. This isnt a thread for chat or weight loss just food ideas.

Mushroom Soup
Punnet of mushrooms
2 onions
1 clove of garlic
Stock cube (1 syn)
2 dried chillies
Water
Fresh milled pepper
Fry light

Method:

Sweat onion and garlic in frylight for about 2 minutes, add in chillies and mix for about 30 secs, add mushrooms and mix then add water, stock and pepper. Simmer for about an hour then liquidise till smooth.

If you dont like an ingredient then dont add it and likewise if you want something else in add it.

This soup is good with sweetcorn for green and pasta to make it really filling.

Tuna and veg Cous cous

Make cous cous with stock or water with lemon juice/pepper according to instructions.

Chop up loads of veg and then add it in with a princes tuna sachet (syn but cant remember how many) or tin and mix in.

Lovely to eat and a nice change from normal cous cous.

Tuna/mackerel pate

Tin of tuna or smoked mackerel packet

Get either one or the other or mix them together add chives and 1/2 tub of quark, blend together and chill.

Sevre with 3 toasted slices of nible for HE.B

Tuna is free on red
smoked mackerel is .5 syn for 28g.

Free Lollies or both days

Get tub of very low fat yoghurt and 2 tubs of your favourite muller light yoghurt mix together and freeze in lolly moulds. (easier than in a tub as they slide out alot quicker this way.

(from sw free book)

Tandoori Chicken
Serves 4
8 skinless chicken drumsticks
juice of 1 lemon
1/2 tsp salt
1 onion
1in ginger
3 garlic cloves
1/2 red chilli
1 tsp each ground coriander cumin and black pepper
10oz/283g very low fat natural yogurt

Put chicken in dish and sprinkle with lemon juice and salt. Rub in and chill for 30 mins.
Chop onion and ginger. Crush garlic. Chop chilli.
Blend in food processor then add ground spices and yogurt and blend again.
Pour over chicken and marinade for 12 hrs in fridge (I've done it for much shorter and still lovely)
Grill for 15-20mins under hot grill, turn frequently, keep brushing with marinade until cooked.

bump

Sweet potato and chick pea curry - free on green

Serves four 2 med sweet potatoes 1 red onion 1 green pepper 1 courgette 3 tins chopped tomatoes 1 med carrot 2 cloves of garlic 1 chilli pepper (more or less depending on how hot you like it) Garam masala cumin seeds 2 tins chick peas curry powder.

Fry light oil spray fresh chopped coriander Peel and chop the onion and fry gently in the fry light. Dice the pepper and carrot and add to the onion. Peel the sweet potato and cut into chunky dice. Cut the courgette into chunks too. Add to the vegetables and stir. Reduce the heat to medium and continue to cook. In a dry frying pan, gently toast the cumin seeds (about 1 to 2 teaspoons) before crushing them in a pestle and mortar. Combine your spices (I use about a tablespoon of each ready mixed curry powder plus the cumin and tablespoon of garam masala) and add to the veg mix. Stir until the veg is coated. Crush/ chop the garlic and the chilli(s) and stir in. Cook for a further 5 minutes. Add the chopped tomatoes and cook until the sweet potato is soft but not mush. Stir in the chick peas and cook for a further five minutes or so. Stir in some fresh chopped coriander and serve with rice and a yogurt raita.

Vegetable chilli - free on green

Spray fry light ... fry chopped onion and carrot (I used 2 big ones), add clove of crushed garlic chuck in a tin of tomatoes, tin of canellini beans, tin of pinto beans ( or whatever beans you have in), splash of worcestershire sauce, a lot of cumin (I use the caps and put in 2 .. probably about 2 tbsps), sprinkle on chilli to taste (I used about tsp) Cover and simmer for about 40 minutes serve with rice.

Minestrone Soup - free on green

Chopped onion, 2 carrots, red pepper in pan Add tin of tomatoes, crushed garlic, tbsp dried basil, half tbsp dried oregano, half tsp rosemary, bay leaf. Add a couple of pints vegetable stock. cover and simmer for an hour Then take off lid, splash in about tbsp of worcestershire sauce, add a handful or two of pasta (I use fusilli) and simmer (without lid) for another fifteen minutes.

Chick pea mock peanuts - free on green

Open a can of chick peas and drain. Spread out on a baking sheet, sprinkle over spices (I've used paprika, cajan spices, morrocan spices, garam masala - not all at the same time!) Cook in a oven at 200 or mark 6 for about 1/2 hour, until dry and hard, a bit like peanuts. Keep them in a airtight box.

oops forgot the 1 leek, 1 small turnip, 1 parsnip, ¼ swede for the soup. obviously you don't have to put everything in - just use what you have.

had a lot of veg in today so i adapted the minestrone recipe to this.

Minestrone Soup - free on green

Chopped onion, 2 carrots, red pepper, 1 leek, 1 small turnip, 1 parsnip, ¼ swede, 1 large potato, diced
1 courgette, diced. obviously you don't have to put everything in - just use what you have. in pan Add tin of tomatoes, crushed garlic, tbsp dried basil, half tbsp dried oregano, half tsp rosemary, bay leaf, parsley leaf. Add a 1 1/4 of pints vegetable or chicken stock. cover and simmer for an hour Then take off lid, splash in about tbsp of worcestershire sauce, add a handful or two of pasta (I use fusilli) and simmer (without lid) for another fifteen minutes.

was yummier than normal!

oops forgot to say don't add the courgette until you add the pasta else it will turn to mush.

lol i'm gonna repost the minestrone one so it actually makes sense!!!

Minestrone Soup - free on green

Chopped onion, 2 carrots, 2 chopped tomatoes, red pepper, 1 leek, 1 small turnip, 1 parsnip, ¼ swede, 1 large potato, diced. obviously you don't have to put everything in - just use what you have. Fry for about 10 mins. In pan, add crushed garlic, tbsp dried basil, half tbsp dried oregano, half tsp rosemary, bay leaf, chopped parsley. Add a 1 1/4 of pints vegetable or chicken stock. cover and simmer for an hour Then take off lid, splash in about tbsp of worcestershire sauce, add a handful or two of pasta (I use fusilli) and add 1 diced courgette, 1 cup of shredded cabbage and 1 cup of french beans cut in half. season with pepper and simmer (without lid) for another fifteen minutes.

Spicy chilli and butternut squash risotto (makes 4 servings)

Bring 852ml/1½ pts stock made with Vecon to the boil in a saucepan. Meanwhile, spray a large non-stick frying pan or saucepan with Fry Light. Add 1 finely chopped red onion, 2 finely chopped cloves of garlic and 1 deseeded and finely sliced chilli, and cook gently for 2-3 minutes, stirring occasionally.
Increase the heat under the frying pan to medium and add 255g/9oz of Arborio or risotto rice to the pan, along with 140g/5oz chopped butternut squash. Stir in a ladleful of the hot stock.
Wait until the stock has been absorbed, then continue to add a ladleful of boiling stock at a time, as soon as each addition of liquid has been absorbed. Stir constantly to prevent it from sticking.
Add the stock in this way until the squash and rice are creamy and al dente (tender, but retaining a bite). Season, stir in some parsley and serve.

Thick carrot and coriander soup
Roughly chop 9 carrots and 1 large onion and place them in a large saucepan with ½ tsp of garlic salt, 1 tsp of ground coriander, 85g/3oz of yellow split peas, the same quantity of pearl barley and 1¼ litres/2 pints of stock made with Vecon. Bring to the boil and simmer for 1 ½ hours, adding more water if necessary. Whizz in a food processor or with a hand blender and serve with a swirl of very low fat natural yogurt and fresh coriander leaves if you fancy.
Spicy sweet potato wedges
Peel some sweet potatoes, chop into wedges and place in a saucepan of salted water.
Bring to the boil and simmer for 8-10 minutes until just tender.
Meanwhile, in a pestle and mortar, crush ½ teaspoon each of coriander seeds and cardamom seeds (discard the green outer husks), together with ½ teaspoon of chilli powder.
Drain the sweet potato wedges, spray with Fry Light and sprinkle over the spices. Place on a pre-heated ridged grill pan, spray again with Fry Light and grill for 2-3 minutes on each side.

Lemon Mousse (makes 4 servings)
In a cup, pour 2 or 3 tablespoons of boiling water over 1 sachet of agar agar. Stir thoroughly until dissolved and set aside.
Separate 4 eggs, reserving the whites in a large bowl. Place the yolks in a microwaveable bowl, add the grated rind and juice of one lemon, 4 tablespoons water and a pinch of salt. Microwave on medium for 40 seconds, then stir in the agar agar.
Leave to cool, then stir in 4 level tablespoons of artificial sweetener.
Whisk the egg whites until they form peaks. Whisk in the fromage frais, then fold in the lemon mixture using a metal spoon.
Pour into 4 sundae glasses, then chill in the fridge until set.

i had a snack earlier of chopped banana over slightly warmed vanilla muller light instead of custard.

Found this on the website for the up and coming summer: Buy moulds and make your own ice lollies from strong sugar-free squash, or try mixing partially-defrosted mixed summer fruits to low-fat fromage frais with a little artificial sweetener for a Free alternative to ice cream.

loads here

Thanks for that Furball

some more here

Smoked Salmon /tuna pate

Smoked salmon slices/tin of tuna
Half tub quark
4-5 spring onions
Fresh chives
Squeeze half lemon
S&P

Whizz it all up, job done!

Chicken/pork pate

Tub chicken/pork livers
1 onion
1 clove garlic
Couple of tblsp quark
pepper
Mixed herbs & 1 bayleaf
(Add a shot of brandy if you want to syn it!)

Frylight onion, garlic with herbs and bayleaf.
Add livers til cooked - remove bayleaf!
Add S&P, Blitz in blender with quark to taste

These both improve if you can leave in the fridge overnight...

I was thinking you could add either apricot or duck and orange to the pork one as well.

Also made some syn free dip with fromage frais, onion and garlic and fromage frais and chives.

If anyone wants an alternative to philadelphia then Boursin light has the same amount of syns in it.

Loads of recipes here too.

Sea bass with beetroot salsa - just use fry light instead of oil.

I got this "Yummy Beef Lasagne" from here, it's lush!

www.slimmingeats.com/blog/yummy-beef-lasagne

Ingredients
Serves 4
7.5 syns for entire recipe
400g of extra lean beef mince
1 onion chopped
2 cloves of garlic crushed
3 rasher of turkey bacon or similar lean bacon
1 carrot chopped
4 mushrooms chopped
400g tin of tomatoes or passata
1 sweet potato
fresh herbs (thyme, oregano, sage, rosemary)
cinnamon
chilli powder
1 beef stock cube mixed with 200ml of water
balsamic vinegar
spray oil
42g of mozzarella cheese
approx 9 sheets of lasagne (boiled if not ovenready)
for the cheese sauce
1 tablespoon of cornstarch
240ml of skimmed milk
42g of reduced fat cheddar cheese
Method
Preheat oven to 180c or 350f
Spray a frying pan with some spray oil and cook the bacon with a pinch of cinnamon until golden,
Add the onions, garlic, carrot and herbs cook for a further few minutes, making sure it is all mixed together.
Add the beef mince and cook till browned.
Add the mushrooms, tomatoes, stock and a splash of balsamic vinegar. Then cover with some greaseproof paper and cook for approx 1 hour over a gentle heat on the hob.
In the meantime if using non ovenready lasagne sheets, boil them in a large saucepan until cooked.
Peel and slice the sweet potato, sprinkle with some chillipowder and spray with sprayoil and bake in the oven until tender.(approx 45 mins).
When the meat mixture has almost finished it?s cooking time you can make the cheese sauce, Mix the cornstarch with a little of the milk and add to the rest of the milk in a small saucepan over a low heat, constantly stirring until it comes to a boil and thickens. Remove from heat and stir in the 42g of cheddar cheese.
Using a square dish. Spray the bottom with some spray oil and lay 3 sheets of lasagne on the bottom. Top with half the meat mixture and then layer with the sweet potato. Do another layer of 3 lasagne sheets again top with the remaining half of the meat mixture. Then top with the last 3 lasagne sheets.
Pour over the top the cheese sauce.
Turn oven up to 200c or 400f and bake for 30 mins, remove from oven add the 42g of mozzarella to the top and return to the oven for approx 5 mins until cheese has melted.