Saturday, 19 October 2013

Gok Wan fu yung (slimming world friendly)

I recently bought Gok Wans new cook book called  'Goks Wok' and there are so many recipes in it I want to try and I think loads can be slightly adapted to make them slimming world friendly and this is one of them so keep an eye on the blog in the new upcoming weeks I'll be posting all the recipes I try on here.

I made this for my lunch today and it was really tasty, I did use more peas than the recipe but will post the original recipe here. I think this makes a great store cupboard/fridge quick lunch or dinner even if you served it with a nice big side salad.

Goks Fu Yung

2 eggs
1 tsp soy sauce
1/2 onion peeled and finely chopped (or a spring onion would be ok too)
2 seafood sticks (cut in half)
75g frozen peas
white pepper
spray oil

Crack the eggs into a bowl and whisk together with the soy sauce and a pinch of the white pepper.

Spray a wok or frying pan with spray oil and heat up then add the onion and stir fry for a few minutes then add the peas and seafood sticks and stir fry for another few minutes.

Add the beaten eggs and leave for alittle while so it starts to set then stir everything gently until it all looks cooked through.

Syn free and delicious : ) 






Tuesday, 15 October 2013

Pork stuffed peppers (slimming world friendly)

This was another quick after work dinner that takes only about 30  minutes start to finish, I always used to do stuffed peppers with rice but they weren't very filling,  I had some extra lean pork mince in the freezer and some peppers in the fridge and a patient gave me some lovely big tomatoes from their garden so had a think about what to make with them.

I served these with some roasted vegetables and some cous cous and the whole meal was very popular with the family and best of all syn free :)

Pork stuffed peppers (serves 4)

1lb extra lean pork mince
4 large red peppers
2 large fresh tomatoes (chopped) or a few smaller tomatoes.
2 onions (chopped)
1 tsp dried sage
salt and pepper.
spray oil

Cut the red peppers in half and discard the seeds and place in a pan of boiling water for 3 minutes then drain and set to one side.

In a wok or large frying pan spray with oil add the onion and fry for a few minutes until soft then add the pork, sage and garlic and stir fry until the pork is browned and cooked through stirring all the time. Add the tomatoes and stir fry for a few more minutes then season to taste with salt and pepper.

Place the pepper halves in a large baking dish or roasting tin and place the filling into each pepper half.

Bake at Gas 6 /200/400 for 20 minutes until top is a little browned and crispy. 

Syn free





Wednesday, 9 October 2013

Healthy tortilla wraps (slimming world friendly)


I love Mexican food (as long as its not too hot) and make my burrito bowl often but sometimes wish I had a wrap or tortilla to go with it.

I had a day off today so did some experimenting in the kitchen and came up with these. I know you can make thin omelettes to use as wraps but they arent the same. This version might not be identical to a tortilla but its pretty close and just under 1 syn each. They are a bit like pancakes but there is no milk in them which also helps keep them lower in syns.  I tried a couple of different flours to make these and had a good result with both gram flour and plain flour.

The best results came from leaving the batter to stand for a couple of hours before using it. I used a small non stick frying pan and this recipe made 6 'tortillas' but of course if you want them bigger just use a bigger frying pan and double the amount you put in for each tortilla. 

Healthy tortilla wraps

1oz plain flour
1 egg
3 fluid ounces cold water
pinch of salt
low calorie spray oil

Beat the egg in a small bowl and add the flour and salt and gradually whisk in the water until you have a smooth batter (few tiny lumps wont matter).

Leave the batter to stand for a couple of hours if you can or make the batter the night before you need to use it but cover it and keep it in the fridge .

Heat a small non stick frying pan and spray with the spray oil , Add 1  1/2 tablespoons of the batter and swirl the pan so it coats the base , Fry until  brown on the base then flip it over and cook the other side. This should make six tortillas at just under 1 syn each. 

I served them as wraps for my burrito but think they would be good to use as any wrap for a sandwich too.






Tuesday, 1 October 2013

Tasty 4 bean chili (slimming world friendly)

Well its October 1st today and while not really cold yet its looking quite Autumnal, This recipe is a lovely warming meal, very economical and healthy too. I know this is vegetarian but if you wanted to add some lean minced beef you could. I don't like my chili too hot so tend to use mild chili powder but feel free to add more if you like it spicy.

It's a good store cupboard standby but the addition of the fresh vegetables makes a big difference to the flavour. It's very filling and I made this to take to work for lunch and was quick to reheat and you can also freeze it which you may want to as this makes a LOT! It's called four bean chili you just choose which beans you like or just use one kind if you prefer I used red kidney, borlotti, black eye and haricot and of course using tinned beans makes it easier no soaking overnight or any fuss just make sure you rinse them in a colander before adding.

Four bean chili

1 large onion (chopped)
3 large carrots (chopped)
3 sticks celery (chopped)
2 cloves garlic (crushed)
2 tins chopped tomatoes
2 tbsp tomato puree
1/2 pint vegetable stock
1 -2 tsp chili powder
2 tsp ground cumin
salt and freshly ground pepper
4 cans beans (whatever you choose, rinsed well and drained)
spray oil


Spray a large pan with spray oil and add  the carrots, onions, celery and garlic, Sprinkle with salt and cook on a medium heat for about 20 minutes stirring frequently until the vegetables are soft but not browned.

Add the tomatoes, puree, stock, cumin and chili and bring to the boil, Lower the heat and simmer for about half an hour then add the drained beans and mix gently and bring back to a simmer and cook for another 20 minutes, Add salt and pepper to taste.

Syn free on extra easy and green.