Chicken Dhansak

 

This recipe is taken from the SW Fakeaway book, although it was a lamb Dhansak using cubed lamb leg steaks.

Ingredients

100g dried red lentils
2 or 3 carrots peeled cut into chunks
2 onions peeled and thinly sliced
400g chopped tomatoes
1 tsp turmeric
1 tbsp ground cumin
2tsp ground coriander
2 tsp finely crushed cardamom seeds
Fry light
4 chicken breasts
2 tsp grated ginger
6 cloves garlic
3 red chilli
2 tsp garam masala
4 tbsp chopped coriander

Method

Put lentils carrots onions and tomatoes in a pan with the turmeric, ground cumin, ground coriander, and cardamom seeds. Add enough water to cover lentils and veg. Simmer gently for about 25 mins til lentils are tender.

Spray light into pan place on medium high heat, brown chicken in batches, add ginger, crushed garlic, and red chillies. Cook for a few minutes then add to lentil mixture with 198ml of water.

Cover and simmer for about 45 mins or so (longer if using Lamb) remove cover for final 20 minutes. Stir in garam masala and chopped coriander.

Sprinkle chopped coriander over the top to make it look pretty and serve on a bed of rice.

 

 

 

 

 

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Lasagne

 

Ingredients

1 onion, finely chopped
2 garlic cloves, crushed or finely chopped
350g extra lean minced beef
225g button mushrooms, sliced
1 x 400g can chopped tomatoes
280ml/10fl oz beef stock
Dried herbs Oregano, basil etc
A dash of Worcestershire sauce
Salt and freshly ground black pepper
Lasagne Sheets
Grated Parmesan
Grated cheddar (optional)

For the white sauce
1 – 1 1/2 tubs of Quark
2-3 tbsp VLF Fromage Frais
pinch of nutmeg
2 eggs

Method

Spray a pan with low calorie cooking spray and cook the onion and garlic for 2–3 minutes until just softened. Stir in the mince and cook for 2–3 minutes until browned.

Stir in the mushrooms and cook for 1 minute. Add the chopped tomatoes, stock, Worcestershire sauce and herbs. Season lightly and bring to the boil. Reduce the heat and simmer for about 15 minutes until reduced and thickened. Check the seasoning.

Variations: Could add veg (Slimming World usually recommends carrots and celery) or mushrooms; use meat substitute (eg Quorn) to make it vegetarian; could add bacon/pancetta for extra flavour (which should be added with the onions/before the mince). Thats a basic Bolognese sauce!

Once the bolognese sauce is cooked (or simmering, if you can keep an eye on it at the same time!) start making the white sauce.

Place the quark into a large mixing bowl and beat until relatively smooth.
Add the fromage frais to the quark and mix well. In a separate dish, beat two eggs. Add the eggs to the cheesy mix and stir well. Add a pinch or two of nutmeg to the whole thing and mix.

Take an oven-proof dish and place a layer of the meat sauce, Cover with lasagne sheets

Cover the lasagne sheets with the cheese sauce (the sauce is much gloopier than cheese sauce would usually be, so you need to be pretty careful when spreading it over the pasta sheets – it’s also worth noting that it’s kind of important to make sure all the pasta is absolutely covered so you don’t end up with cardboard like pasta!)

Pour/smooth another layer of the bolognese sauce on top of that and cover with lasagne sheets.

Cover with one last layer of cheese sauce (again, I can’t stress enough how important it is to cover absolutely all of the pasta, so you don’t end up with burnt, cardboard-y pasta corners!)

Top with grated parmesan (weigh it for absolute certainty), and grated cheddar if you wish.

Bake in the oven at about Gas Mark 6 for 40 minutes (adjusting according to the size, ie if it’s huge it might take longer but if it’s individual size it might take more like 30 minutes).

Enjoy !

 

Griddled steak with peppercorn sauce

Ingredients
4 tsp mustard powder
4 fillet steaks
Low calorie cooking spray

For the sauce
1 onion
2 garlic cloves
300g chicken stock
1 tbsp crushed black peppercorns
1 tbsp Worcestershire sauce
200g fat-free natural fromage frais

Method
Make sure your steaks are at room temperature, pat them dry with kitchen towel. Sprinkle the mustard powder over the steaks and rub onto the surface. Spray with low calorie cooking spray, cover and set aside.
To make the sauce: chop the onion and crush the garlic; place in a pan with the stock and bring to the boil. reduce the heat, add the peppercorns and Worcestershire sauce and simmer for 15-20 minutes or until the sauce is reduced and slightly thickened. Remove the sauce from the heat and stir in the fromage frais. Keep the sauce warm until ready to serve (do not boil at any point or the sauce will curdle). (The sauce is Free on all plans).
Meanwhile, place the steaks on a really hot griddle pan and cook for 4-5 minutes on each side or to your liking.
Serve the steak with the peppercorn sauce and lots of steamed vegetables, or Slimming World chips.
Tip: To make this look really professional, cut the fillet steak on the diagonal and arrange on the plate before pouring on the sauce.

Throwing a party? Why not serve the steak cut into bite-sized pieces on skewers, with the sauce in a bowl for your guests to dip into?

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Lamb Rogan Josh

Feature image is a stock photo
Serves 4

Suitable for freezing (curry only)

Ready in about 2 hours 40 minutes

Low-calorie cooking spray (1 cal per spray)
900g lamb leg steaks, all visible fat removed, cut into large chunks
2 large onions, thinly sliced
3 garlic cloves, finely chopped
2 tsp ground ginger
2 cinnamon sticks (I just used half tsp of ground cinnamon)
5 tbsp curry powder
2 x 400g cans chopped tomatoes
200ml beef stock
2 red peppers, deseeded and cut into chunks
Salt and freshly ground black pepper
350g dried basmati rice
A handful of fresh coriander, finely chopped, to garnish
Fat-free natural yogurt, sprinkled with a pinch of paprika, to serve

1. Place a flameproof casserole dish sprayed with low-calorie cooking spray over a high heat. Fry the lamb in batches for 3-4 minutes each, or until browned, spraying again when needed. Set aside and keep warm.

2. Turn down the heat to medium-low. Add the onions and fry for 10-12 minutes, stirring often. Add the garlic, ginger and cinnamon sticks and stir-fry for 1-2 minutes. Return the lamb to the dish, add the curry powder and stir-fry for 2-3 minutes.

3. Add the tomatoes, stock and peppers, and season. Bring to the boil, then reduce the heat to low, cover and simmer for 2 hours, or until the lamb is tender.

4. When the curry is nearly ready, cook the rice according to the packet instructions. Drain well.

5. Remove the cinnamon sticks and sprinkle the curry with the coriander. Serve with the rice and yogurt.
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I did this in the slow cooker , the lamb was delicious ! – in step 3, transfer it to the slow cooker and cook on a low heat for 10 hours. You can also make it ahead and freeze it
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Syns per serving:
Extra Easy FREE

Bombay potatoes

Free on Extra Easy
Ingredients

2 lb Potatoes
1 tsp Mustard Seeds
1 tsp Turmeric
1 tsp ground Coriander
1 tsp Garam Masala
Half tsp ground Cumin
1 chilli finely sliced
1 tsp grated Ginger (I used a ginger paste)
1 tbsp Coriander leaf
3 Tomatoes
350ml/12 fl oz Vegetable Stock
Fry light (the garlic one is nice for this)
Salt and freshly ground Black Pepper

Method

Peel and grate the ginger (or be lazy and use paste), roughly chop the coriander leaf and the tomatoes, peel the potatoes and dice into small cubes (I didn’t peel them and also nuked them in the microwave for a couple of mins)

Take a frying pan or wok and spray with fry light, heat the oil until hot and add the mustard seeds, if the oil is hot enough the mustard seeds will pop. Then add the turmeric, ground coriander, garam masala, ground cumin, chilli, ginger to release all the flavour from the spices (with a splosh of water to stop the spices burning)

Add the diced potato to the pan and toss to cover the potatoes in the spice mix, add the vegetable stock, cover and gently simmer so that the potatoes cook through, 10 – 15 minutes or until tender. (I added more water and cooked a bit longer until the sauce thickened and almost dissapeared)

When the potatoes are cooked through, add the chopped tomatoes (cook a little longer here to soften the tomatoes) and fresh coriander, stir and then season with the salt and pepper to your preferred taste.

Garnish with chopped corriander

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Add the ginger and chilli to the spices

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Add potatoes and coat in the spices

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Adding the tomatoes and corriander

Creamy Chicken Korma

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Ingredients: Serves 4… Ish (Free on EE)

2 Mullerlight coconut with chocolate sprinkles yogurts (I couldn’t find these so I used muller light Greek style vanilla and coconut … 1/2 syn each pot)
1 tub quark
3 tbsp schwartz Korma curry spice
4-5 tbsp granulated sweetener
2 chicken breasts, cubed
250g mushrooms, quartered
2 large onions, chopped
½ tsp turmeric
½ tsp vanilla extract
½ tsp almond extract

In a pan, fry the chicken until browned on both sides, add the mushrooms and onions and fry for 5 minutes.

In a seperate pan dry fry the the korma powder (add a splosh of water to stop the spices from burning), and add the vanilla and almond extract, stir until fragrant. Take off the heat and add the yogurt and quark. Mix well. Return to a low heat, add the sweetener and warm through, making sure not to boil (it may curdle). Add the turmeric and stir until mixed in. Add the chicken and vegetables. Serve immediately.

I served this with rice and Bombay potatoes (syn free) ….. The non fat fighters also had naan bread (I only pinched one or two non syn pieces … Honest), popadoms and mango chutney. The general consensus was that it was quite a nice sauce …. Some said a little sweet …but it was achieving scores of 7/10 !

I also did a quorn version (the smaller dish in the photo) which apparently was also nice !

Dahl Loaf

 

Delicious as a snack hot or cold, served with salad, ideal for lunch boxes.

1 tin ASDA chickpea dahl (Asda ones are syn free, I think Tesco ones are too)
1 pk batchelors mild curry rice
3 eggs, beaten

Make up rice as directed.
Add chick pea dahl and the beaten eggs.
Mix well and pour into a lined loaf tin.
Cook for about 25 mins at 180’c, gas 5

Syn Free on Extra Easy

Chicken Tikka Masala with Quark

 

Ingredients

Fry Light
1 onion, finely chopped
1 red pepper cut into chunks
1 or 2 cloves of garlic, finely chopped or squished
45-75ml tikka masala paste (to taste)
600g skinless free-range chicken breasts, cut into 2.5cm chunks
30ml tomato purée
1 tin chopped tomatoes
1 tub of Quark
Chopped fresh coriander leaves to serve
Rice to serve

Method

1. Spray a wok with fry light then add the onions and cook over a medium heat, stirring occasionally, until soft and golden.
2. Stir in the curry paste, add the farlic,then cook for 5 minutes to develop the flavours (add a splash of water to stop the spices burning)
3. Stir in the chicken to coat with the curried onions. Cook for 2 minutes, add the peppers then stir in the tomato purée, tomatoes and 100ml water. Bring to the boil, then immediately turn down the heat and simmer gently for about 15 minutes, stirring occasionally, until the chicken is fully cooked
4. Once cooked, stir in the quark and then gently warm through without boiling.
5. Taste and season if necessary. Scatter with coriander leaves, serve with rice.

The spice paste used in this recipe contains two syns per level tbsp, so I will revise it to use powdered spices shortly

Smoked salmon Pate/Dip

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Ingredients

Tub of Quark
150g – 200g smoked salmon … (Trimmings are cheap)
1 tbsp lemon juice
Salt and pepper to taste
Add some chilli flakes if you like a little kick

Method

Put all the ingredients into a food processor and wazz it up, add more lemon juice if you would like it a little sloppier !

Serve with carrot and celery sticks, or use as a pate on wholemeal bread or toast.

FREE on extra easy

Breakfast Muffins

Ingredients

1 tub low fat cottage cheese
6/8 eggs
A Punnet of mushrooms, quartered
Bacon rashers diced
An onion diced
Seasoning
Fry light

Method

Pre-heat your oven to gas mark 5, about 180°C (aprox)

Lightly fry the onions in fry light spray, add diced bacon and mushrooms to the pan, stir every so often and drain any excess liquid off as you go (so you don’t end up with a soggy bottom)!

While thats cooking, crack the eggs into a jug add the cottage cheese and whisk together, add seasoning.

Take 12 silicone muffin cups and place on a baking tray lined with tin foil (for spillages the foil makes cleaning 100x easier…trust me!). Stir the mushroom mix into the egg mixture and spoon into the into the muffin cases.

Place them in the oven for about 25/35 minutes. There’s two ways to check when their done, first they’ll pull away from the walls of the silicone cups slightly, and the second is to slide a clean knife into the center, if it comes out clean,their done!

Enjoy them hot or cold … Apparently they freeze well too.

Of course you can experiment with any other veggies, chicken etc … Even add a little cheese if you syn it !

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… John's Slimming Blog