Monday, 31 March 2014

Bubble and squeak (slimming world friendly)

I love bubble and squeak not sure where it gets its name from have always been told its the noise it makes in the frying pan but not sure how true that is! Its a brilliant way to use up leftover green veg you can throw any veg you have leftover in but today I used some leftover steamed cabbage from yesterdays Sunday dinner. It's always a family favourite on Boxing Day too when everything gets put in it. It's a delicious side dish and also a really good breakfast/brunch dish.

Traditionally it is fried but I bake these individual 'cakes' and they still go lovely and crispy but don't have the fat or syns. I do three things slightly differently from the traditional method . I don't fry I bake it, I use a beaten egg to give extra creaminess to the potato and I add in chopped fried onions (fried in low cal oil spray). I find these differences make it taste like its made with butter in the potato and the onions adds extra flavour.

You can of course use leftover 'real' mashed potato I just happened to have some instant potato powder in the cupboard.


Bubble and squeak

1 packet instant potato powder
1/2 large onion (chopped)
8oz cooked cabbage (of whatever leftover veg you have) chopped
1/2 tsp salt and 1/2 tsp pepper
1 beaten egg
spray oil



Place the onion in a frying pan and spray with the oil and fry gently until the onion is soft and slightly browned.

Make up the mashed potato according to instructions but use 100ml less water than it says. In a large bowl mix the leftover vegetables and the onion into the mash with the seasoning and mix well then add the beaten egg and mix again.

Line a baking tray with greaseproof paper and drop spoonfuls of the mixture on to it. Spray lightly with the spray oil and bake at gas 6 /200/ 400 for 20 minutes until browned and crispy.


Syn free on green and extra easy. 



Wednesday, 26 March 2014

Simple salmon fish cakes (slimming world friendly)

These simple quick fishcakes can be a lifesaver, They are made of store cupboard ingredients (apart from the chives) and are great to have in as a snack or as part of a main meal and just take minutes to make.

I used pink salmon for economy but you can splash out and use red or use tuna to make them even more economical. I used chives for a slight oniony taste but you can use spring onions if you prefer or use parsley . It's a very forgiving recipe : )

 You can shape them into fishcakes with your hands but a quicker way (and lazier!) way that I do is just to drop tablespoonfuls of the mixture on the lined tray.



Simple salmon fishcakes 


2 x cans of pink salmon (bones and skin removed )
1 packet instant mashed potato
1 tbsp chopped chives (if liked)
1 beaten egg
1/2 tsp each of salt and pepper
low cal spray oil




Make up the mashed potato according to instruction but use 100ml less water than the instructions say so you have a thicker mash.

Add in the rest of the ingredients and mix together really well. You can then either shape them into fishcakes with your hands or just drop spoonfuls onto a tray lined with greaseproof paper.

Lightly spray with oil and bake at gas 6/200/400 for 15 minutes then take them out and turn them over and put back in for another 5 minutes.

Syn free on extra easy.





Saturday, 15 March 2014

Bacon and mushroom baked risotto (slimming world friendly)

I make quite a lot of oven baked risottos as they are a brilliant quick after work dinner. This is my favourite as I am a big fan of bacon and mushrooms. It's important to use a rice good for risottos like arborio it's easily available in supermarkets these days.

I love a dish you can assemble then just leave alone for 25 minutes so you can shower, change and make a cuppa (or pour a glass of wine :)

I usually serve this with a simply steamed veg like broccoli or  a side salad.


Bacon and mushroom baked risotto

250g arborio rice
250g chopped lean bacon
200g sliced mushrooms
750ml chicken or veg stock (from a cube is fine)
2 cloves garlic (crushed or use frozen)
1 large onion (chopped)
 1/2 tsp freshly ground black pepper
spray oil



Preheat your oven to gas 6 / 400/ 200

Spray a large ovenproof (and hob safe) casserole dish with the oil and fry the onion, mushrooms, bacon and garlic on a medium/low heat until the onion is soft.

N.B. If you don't have a casserole safe for using on top of the stove you can do this step in a frying pan and add everything into the casserole dish afterwards.

Add the rice and fry for another minute or so then add the stock and pepper, stir well and cover with a lid (if you dont have a lid cover the casserole dish with foil ).

Place in the oven for 25 minutes then take out and leave to stand for five minutes. The rice should still be a little firm.

Taste in case needs more pepper (shouldn't need salt due to the bacon and stock) .

Syn free on extra easy






Saturday, 8 March 2014

Bulgogi Korean steak (slimming world friendly)

I found this recipe online when looking for something more interesting to do with steak and as usual tweaked it a little to make it slimming world friendly. I used dark soy sauce as the original recipe suggested but it makes it a tiny bit too strong in my opinion so next time will make it with light soy sauce. I make no claims to the authenticity of the recipe but it is very tasty.

I served it over a bed of baby spinach, cucumber strips and spring onions and it was really lovely tasted fresh and light but really savoury,  of course using loads of garlic and ginger always helps :)

To be honest I found this quite spicy might tone down the chili next time too as for making it it's so easy throw the steak in the marinade  in the morning, leave it all day and cook it in the evening. ...


Bulgogi korean steak 

4 x rump steaks (trimmed of all fat)


Marinade 

4 cloves garlic (crushed)
4 tsp grated ginger (I use frozen)
1 tbsp freshly ground black pepper
1 tsp dried chili flakes (will reduce this to half next time)
100ml soy sauce (dark or light will use light next time)
4 tbsp tomato puree

fresh coriander and salad (for serving) 



Mix all the marinade ingredients together and place the steaks in a shallow dish and smother with the marinade. Leave (covered) for 8 hours or overnight in the fridge but remove from the fridge 30 minutes before cooking.

Heat a griddle or a heavy frying pan until very hot and place the steaks in it (keep the marinade) and cook for only about 2-3 minutes each side.  Take the steaks out and leave them to rest in a warm place for five minutes they should then be pink but not bloody and not too well done, Of course if you like it rarer or more well done cook it to your taste.

Heat the leftover marinade in a small saucepan and then slice the steaks and serve over the salad and drizzle the leftover marinade over the top. Scatter with the fresh coriander and serve.


Serves 4 and syn free on extra easy











Saturday, 1 March 2014

White chili (slimming world friendly)

This is an interesting one, I had only recently heard of white chili all it means really is that there is no tomatoes in it. I adapted the recipe slightly to make it slimming world friendly and it was really tasty. This is very quick to make a great after work dinner and uses mainly store cupboard ingredients . The spices sound like a lot but they don't make it hot just fragrant. .

Actually looking at the picture its not the prettiest of dishes but it tasted fab : )



White Chili

500g minced turkey breast
1 large onion (chopped)
2 cloves garlic (crushed or use frozen)
1 tin cannellini beans (drained)
1 tbsp ground cumin
1 tbsp ground coriander
2 tsp dried oregano
1/2 tsp dried chili flakes
1/2 pint chicken stock
low calorie spray oil
salt and pepper


Spray a large pan or wok with spray oil and add the turkey mince and fry until the mince is cooked through, Add the onion and garlic and keep cooking until the onion is soft . Add the oregano and spices and cook for a few more minutes then add the stock and cook on a lowish heat until stock has reduced a bit then add the beans and cook for another five minutes.

The stock should be almost gone by now if not just increase the heat for another minute or so , Season to taste with salt and pepper .

Syn free on extra easy x