Saturday, 13 May 2017

Chip shop style curry sauce (Slimming World friendly)

I must admit to loving a bit of chip shop curry sauce not the most elegant of dinners but it hits the spot when you need a bit of comfort food. I have experimented to make this sauce and I think this is pretty close to the original. If you want the colour to be more yellow you can add a 1/2 tsp turmeric when you add the curry powder.


Chip shop style curry sauce


1 small onion (grated)
1 tbsp mild or medium curry powder
1 tbsp cornflour
1/2 pint vegetable or chicken stock
 2 tbsp fat free greek yogurt
1 -2 tsp sweetener (I use stevia)
low calorie spray oil
salt


Spray a small saucepan with the spray oil and add the grated onion, Sprinkle over 1/2 tsp salt and fry over a low heat for a few minutes until the onion is soft but not brown (you might need to add a little water too).

Add the curry powder and stock and bring to the boil. Reduce the heat and simmer for a few minutes. Place the cornflour in a small dish and add a little water and stir well then add to the saucepan and whisk in well. Simmer for five minutes whisking all the time until the sauce has thickened.

Add 1 tsp of sweetener and taste to see if you need more. Take off the heat and whisk in the yogurt then taste again it might need a little salt.


Makes about 1/2 pint and is 1 syn for the whole lot.








Thursday, 4 May 2017

Creamy salmon pasta

I made this recipe after having some leftover cooked salmon and wanted to make something substantial and tasty for dinner. I used some baby asparagus but you could just use frozen peas or green beans whatever you fancy. I used tagliatelle but you can use whatever pasta you like. It's quite a flexible recipe!

Please remember to keep back half a mug of the water you cooked the pasta in as it this that helps to thicken the sauce.

You can have this meal ready in less than 30 minutes from start to finish so it's a great after work dinner.


Creamy salmon pasta


1-2 cooked salmon fillets
1/2 pack baby asparagus (or any other spring veg or 1/2 cup frozen peas)
250g tagliatelle
1 tub quark
2 large free range eggs
chopped chives (if liked)
low cal spray oil
salt and pepper


 Cook the spaghetti in boiling salted water as per instructions on the pack, While it's cooking break up the salmon into bite sized pieces. Place the asparagus into a frying pan with a little low calorie spray oil and cook quickly for a couple of minutes and set aside. If using frozen vegetables like peas just cook them briefly for a few minutes.

Place the quark and eggs in a large jug and whisk together very well. Add 1/2 tsp pepper and 1/2 tsp salt and whisk well again.

Once the pasta is cooked drain into a colander (but remember to keep back half a mug of the water.)

Immediately put the drained pasta back into the pan and add the egg mixture and reserved pasta water and mix everything very well. It might look too runny at first but keep mixing and in a minute or so it will thicken up.

Gently mix in the salmon and asparagus, Sprinkle over the chopped chives onto each portion and serve.

Serves 4 and is syn free


Saturday, 8 April 2017

Smoky Paprika Scotch Egg (Slimming World friendly)

 I had the idea to make these as I love the 'Heck' smoky paprika sausages and thought they would make a lovely Scotch Egg. I don't use anything to replace the breadcrumb coating as I don't think you really need it. If you really want it you can use your bread healthy extra to make some breadcrumbs.

Smoky Paprika Scotch Egg

1 pack Heck smoky paprika sausages
5 eggs (large free range)
low calorie spray oil


Place the eggs in cold water and bring to a boil slowly (I add 1/2 tsp bicarbonate of soda to the water as it helps the shells come off but you don't have to) Boil for 5 minutes so the yolk is only just cooked then run them under cold water until cool then remove the shells.

Take the skins off the sausages by cutting the skin down the side of the sausage and remove and discard the skins.

Take two of the sausages and squish them together .. This is the fun part :)

Place the hardboiled egg in the middle and mould the sausagemeat around the egg until it is covered. Continue until you have done them all then place them in a roasting tin lined with foil (makes it easier to clean afterwards) Spray lightly with oil.

Bake at Gas 6 /200/ 400 for 30 minutes

Makes 5 and they are 1/2 syn each.




Wednesday, 8 March 2017

Slow cooker Chinese beef and broccoli (Slimming World friendly)

This is a really easy recipe just throw in the slow cooker and leave all day then a few bits to do when it's nearly cooked. It went down really well with my family, Hope you like it :)

Slow cooker Chinese beef and broccoli


750g lean diced beef
1 large onion (sliced)
2 cloves garlic (crushed)
350ml beef stock (from a cube is fine)
100ml soy sauce
1/2 tsp 5 spice powder (if liked)
1 tbsp cornflour
1 head of broccoli (cut up into florets)
1 tsp sesame seeds


Place the beef, onion, garlic, stock , 5 spice and 75ml of the soy sauce into a slow cooker. Mix well and cook on high for 4 hours or low for up to 6-8 hours.

Take off the lid then put in the broccoli and push gently down into the sauce,  Pop the lid back on and leave for another half hour or so until the broccoli is tender.

Mix the cornflour with a little cold water mix well and stir into the sauce and leave for another 10 minutes to bubble away until the sauce is thickened then add the last 25ml of soy sauce and serve with each portion sprinkled with a few sesame seeds.

Serves 4 at 1 syn per portion




Tuesday, 14 February 2017

Paprika Pork Tenderloin 




Pork tenderloin is a delicious cut of meat but can be a little dry sometimes, This marinade even though its more like a dry spice mix helps to make the meat really tasty and juicy. I used a hot paprika so it was a bit spicy but you could use smoked or sweet paprika if you prefer.

This is a very quick after work dinner if you put the meat into marinade before you go to work but take it out of the fridge for half an hour before cooking to allow it to come to room temperature.

Marinaded paprika pork tenderloin

1 pork tenderloin (trim off any excess fat and sinew)
1 clove garlic (crushed)
1 tsp dried sage
1 tsp paprika
1/2 tsp salt
1/2 tsp freshly ground black pepper
low calorie spray oil


Get a large strong plastic food bag and place the pork in it with all the dry ingredients and mix it all together very well until you can see the meat is well coated. Place in the fridge for a few hours or overnight if you prefer.

Take the bag out of the fridge for a half an hour before cooking to allow the meat to come up to room temperature. Remove the meat from the bag and place the meat on a foil covered tray , Spray lightly with spray oil and roast in the oven at gas 6 /200/400 for 30 minutes.

Take out of the oven and cover with foil and leave the meat to rest for 10-15 minutes then slice and serve.

I served this over couscous with some roasted vegetables.

Syn free : )

Sunday, 5 February 2017

Chicken pie (Slimming World friendly)

Now this not syn free but its not too bad if you have a fancy for a bit of pastry this is for you. I made this when I had some leftover chicken although I always thought you could never have pastry on Slimming World this worked out ok not syn free but not too bad. You could also add some ham or mushrooms or some vegetables too.


I liked that I made these for the family and no one thought it was a 'Slimming' meal, Tasty and satisfying and felt a bit naughty ...



Chicken Pie

100g jus-rol light puff pastry
12oz leftover cooked chicken
1/2 pint skimmed milk
1 tbsp cornflour
1 egg (beaten)
1 tsp salt
1/2 tsp pepper


Place the milk in a saucepan and add the flour, salt and pepper and whisk together well. Place over a medium heat and bring to the boil whisking all the time until the sauce has thickened. Leave to cool.

When cooled add the chicken and then divide between four individual pie dishes .

Weigh the pastry and divide into four pieces then roll out. Wet the edge of the pie dishes with a little water and place each rolled out piece of pastry over each dish.

Brush with the beaten egg then bake in a pre heated oven gas 6/200/400 for 20-30 minutes until the tops are browned and golden.


6 syns per pie



Saturday, 28 January 2017

General Tso chicken (Slimming World friendly)

It's Chinese New Year! I saw this recipe a little while ago on 'Saturday Kitchen' and thought I could adapt it slightly to make it Slimming World friendly. It's easy to make and only a few syns so a lot less than a takeaway and I make no claims for it's authenticity but I know my family really enjoyed it and I hope you do too.

General Tso Chicken

8 chicken thighs or 4 chicken breasts (all skin and fat removed) cut into chunks
1 tbsp cornflour
1 large onion (cut in chunks)
2 red peppers (cut into chunks)
2 cloves garlic (crushed)
1/2 tsp chili flakes
1/2 tsp each of salt and pepper

3 tbsp soy sauce
1 tbsp tomato puree
1 tbsp rice vinegar
1 tbsp hot chili sauce
2 tsp honey

1 tbsp sesame seeds

spray oil

  • Place the cornflour, salt and pepper in a large food safe plastic bag and add the chicken chunks , Seal the bag and give it a good shake so the chicken is coated with the cornflour. 
  • Spray a wok or large frying pan with spray oil,take out the chicken chunks and place in the wok then fry for a 5-10 minutes until cooked through (you might need to spray some more oil on) then remove from the wok and put to one side. 
Mix the soy sauce, tomato puree, rice vinegar, hot chili sauce and honey in a small bowl and whisk together well. 

Spray the wok again and over a high heat fry the onions, peppers, chili flakes and garlic until just starting to soften. Add the chicken and stir fry for a few more minutes then add the sauce mixture and mix well. Simmer for a few minutes until the sauce is thicker.

I served it over noodles with some stir fried vegetables and sprinkled each portion with 1/2 tsp sesame seeds. 

Serves 4 and is 1 1/2 syns per portion 

Sunday, 22 January 2017

Beef hotpot (Slimming World friendly)

This cold weather I love to make real comfort food and make the most of my slow cooker as well. This recipe is great as you throw almost all the ingredients apart from the topping in the slow cooker and let it get on with it. I just used carrots and onions this time with the beef but you can use root vegetables like swede and parnsip in it too if you like them and I serve it with other veg so you get your 1/3 superfree . Its a good one to cook on low in the slow cooker while at work then when you come in just have to put the topping on and put in the oven.


Beef Hotpot

1 kg lean braising steak (cubed)
1 large onion (chopped) 
3 large carrots (sliced)
1/2 pint beef stock
1 tsp dried or fresh thyme
1/2 tsp salt 
1/2 tsp pepper
2 large potatoes (sliced very thinly) 
spray oil


Put the steak, onions, carrots, stock, thyme and salt and pepper in the slow cooker and cook on low for 6-8 hours until steak is tender. Take the lid off and turn it up to high for the last half hour or so (helps it to thicken up)  Taste for seasoning it may need more salt and pepper.

Cook the sliced potatoes in boiling salted water just for a couple of minutes then drain well . Put the beef mixture into a casserole dish and top with overlapping slices of the potato, spray lightly with oil sprinkle with a little salt and pepper and place in the oven at gas 5/375/190 for about an hour until potatoes are cooked and browned on the top. Its a good idea to place the dish on a baking sheet you can see from the pic the gravy sometimes bubbles up over the top of the dish during cooking and will save your oven :  )



Serves 6 with extra vegetables and is syn free on extra easy ...enjoy x


Saturday, 14 January 2017

Sausage and potato tray bake (Slimming World friendly)

This came about when I was going to cook sausages and potato wedges for dinner and then thought might fry some onions to go with it and was thinking of all the pans then thought why not put in all in together?

I like to use porky lights sausages (I picked them up in Costco) they are 1/2 syn per sausage but I think they are worth it as they taste so good. I also added peppers and mushrooms for some speed but next time might put some cherry tomatoes in too it was seasoned simply with just some smoky paprika and salt and pepper.

Best of all you just put it all in together and put in the oven and leave it to get on with it just giving it a stir around every now and then.

Very simple and very tasty :)




Sausage and potato tray bake


8 porky lights sausages (or whatever syn free or low syn sausages you prefer)
1 kg potatoes (cut into wedges)
1 large onion (sliced)
2 or 3 peppers (cut into chunks)
8oz mushrooms (sliced)
2 tsp smoked paprika
2 tsp salt
1-2 tsp pepper
spray oil


Place everything in a roasting tin spray with some oil and mix well, Place in a hot oven Gas 7/ 220/425 for about 45 minutes just stir a couple of times while cooking  until the sausages and potatoes are brown and the vegetables are soft.


Serves 4


syns depend on sausages used :)