Fanta chicken

 

Serves 4

Ready in about 1 hour

Ingredients

4 skinless chicken breast fillets, cut into 2cm pieces
1 onion, finely chopped
330ml can Diet fanta (or any diet orangeade)
8 tbsp passata
4 tbsp tomato purée
2 garlic cloves, finely chopped
2 tsp Worcestershire sauce
1 tbsp dark soy sauce
1 red and 1 yellow pepper, deseeded and cut into bite-size pieces
1 carrot cut into thin slices or ‘matchsticks’
Fresh pineapple cut into chunks

Method

Place a large pan sprayed with Frylight over a high heat. Add the chicken and onion and stir-fry for 4-5 minutes, or until lightly browned. Add the Diet Fanta, passata, tomato purée, garlic, Worcestershire sauce, soy sauce, and stir well (I also put in a little ginger, fresh or lazy ginger for an extra chinesey flavour Bring to the boil, cover, reduce the heat to medium-low and simmer for 12-15 minutes.

Add the vegetables, stir and increase the heat to medium-high. Cook for another 10-15 minutes, or until the chicken is cooked through and the veg are tender and the sauce has thickened and turned stickyish.

Add fresh pineapple chunks at the end of cooking and stir in (tinned pineapple, or cooked pineapple has a syn value I believe)

Serve with boiled rice or wedges.

Syns per serving:
Extra Easy FREE

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Diet coke chicken

A variation of this recipe is to make it with diet fanta orange instead of coke, it comes out like a sweet and sour sauce … Instead of mixed herbs use half a tsp or so of Chinese five spice and add some fresh pineapple chunks at the end of cooking (otherwise cooking the pineapple will ‘syn’ it)
Click here to see my video of this recipe !


Ingredients

(Syn free on all plans)

Low calorie cooking spray
4 chicken breasts, cut into bite sized pieces
1 can diet coke
8 tbsp passata with onions and garlic200ml chicken stock
4 tbsp tomato purée
2 tsp Worcestershire sauce
1 tbsp dark soy sauce
1 large onion, diced
1 red pepper, 1 yellow and 1 green pepper, chopped into chunks
2 garlic cloves, finely chopped
1 tsp dried mixed herbs (I use Italian herbs)
1 tsp worcestershire sauce

Method

1. Place a large pan sprayed with low calorie cooking spray over a med-high heat.
2. Add the chicken, peppers and onion and stir fry for 4-5 minutes, or until the chicken is lightly browned.
3. Add the diet cola, stock, passata,tomato purée, garlic, Worcestershire sauce, soy sauce and herbs and stir well.
4. Bring to the boil, reduce the heat to medium- low and simmer for 12-15 minutes. The sauce will eventually thicken and become ‘glossy’
5. Serve with plain boiled or basmati rice and/or veg to your liking.

 

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Chilli con carne

Weigh in night tonight, I like to make something simple to make and easy to heat up when I get back from SW

Ingredients

Low calorie cooking spray
1 large onion, finely chopped
2 garlic cloves, crushed
2 fresh chillies, deseeded and chopped
2 tsps ground cumin
1 tsp ground coriander
1 tsp paprika
A pinch of cayenne pepper
1 x 400g can chopped tomatoes
275ml stock
Salt and ground black pepper
450g extra lean beef mince (or Quorn mince)
1 x 200g can red kidney beans, drained
Chopped fresh coriander leaves, to garnish
1 level tablespoon of tomato purée

Method

Spray a large saucepan with low calorie cooking spray and fry the onion gently over a low heat for 5 minutes, until softened and golden. Add the garlic, chillies and all the spices and continue frying, stirring occasionally, for 2-3 minutes. Add mince, stirring until it begins to brown.
Add the canned tomatoes, tomato purée and stock. Stir well and bring to the boil. Reduce the heat and simmer gently for 20 minutes, until the liquid is slightly reduced. Season with salt and pepper (I like to season with half a tsp or so of cinnamon to taste), add drained kidney beans. Heat through gently for about 5 minutes

Slow-cooker alternative: Brown your onions, garlic, chillies, spices and meat as above and transfer to your slow-cooker. Add the canned tomatoes, tomato purée and stock. Stir well and cook on ‘medium’ for 6-8 hours. 45 minutes before serving add the kidney beans..
Serve hot, sprinkled with chopped coriander leaves.

Tip: Add chopped yellow and red peppers to your chilli to boost your Superfree.

Replacing beef mince with Quorn mince turns this recipe into a vegetarian meal

Left over chilli is great for lunch on its own or use it as a topping on jacket potato.

Syns per serving:
Green: 2
Original: 3
Extra Easy: FREE
Add 6 Syns if not using Beef or steak (raw weight) as a Healthy Extra on Green.

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Skinny Sag Aloo

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A delicious side dish to accompany any curry, with the benefit of super free spinach !

Ingredients

– 4 waxy potatoes peeled and cubed
– a bunch of fresh spinach
– onions finely sliced
– a red chilli sliced into thin rings ( seeds in or out your choice)
– a thumb of ginger
– 2 cloves garlic
– mustard seeds, black onion seeds, cumin, turmeric

Method

Steam the potatoes, when they are almost cooked add the spinach and wilt.
Meanwhile, slowly cook your onions, once soft but not brown add the garlic, ginger and chilli.
Add the potatoes and spinach along with the spices and allow them to cook together for a few minutes for the flavours to merge.

Free on extra easy

Spaghetti Bolognese

A quick and easy meal, this spag bol is made with extra lean mince, but you can substitute this for quorn to make it vegetarian … Or just extra healthy.

Make a double batch and freeze half for a quick and easy meal when you are short on time.

Serves: 4
Prep time: 10 minutes
Cook time: 20-25 minutes
Syns per serving:
Original: 5½
Extra Easy: FREE

ingredients:
Low calorie cooking spray
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
A handful of chopped basil
2 tbsp tomato puree
280ml/10fl oz beef stock
1 level tbsp Worcestershire sauce
Dried mixed herbs (Italian)
Salt and freshly ground black pepper
275g spaghetti

Method

1. 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.
2. Stir in the mushrooms and cook for 1 minute. Add the chopped tomatoes, stock, tomato puree, herbs Worcestershire sauce, and a handful of chopped basil, Season lightly and bring to the boil. Reduce the heat and simmer for about 15 minutes until reduced and thickened. Check the seasoning.
3. Meanwhile, cook the spaghetti in a large pan of salted boiling water, as per the packet instructions, until just tender. Drain and divide between 4 serving plates. Top with the Bolognese sauce, chopped basil and sprinkle with grated Parmesan cheese if you fancy (1½ Syns per level tbsp).

Syn Free Chips

Slimming World chips are SYN FREE ! …. So you can eat all you like 🙂 … And they are very tasty, mmmmm Ham egg & chips, steak with a nice helping of chips, Fish n chips, chips with chips …. The possibilities are endless !

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Here’s how I do mine

Ingredients

900g medium sized Maris Piper potatoes
Low calorie cooking spray
Crushed sea salt and malt vinegar

The recipe calls for Maris Piper potatoes, but any ‘floury’ potato will work just as well i.e. Desiree, red rooster etc.

Method

Preheat the oven to 240°C/220°C Fan/Gas 9. Peel the potatoes using a potato peeler. Slice lengthwise into approx 1cm thick rectangular chips.
Bring a large saucepan of salted water to the boil. Add the chips and cook for 4 minutes. Drain and leave aside for 10 minutes to dry.

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Return the chips to the dry saucepan, cover with a lid and shake to ”rough up” the edges of the chips – this roughness is important to the texture of the chips.
Spray a metal baking tray with low-calorie cooking spray. Transfer the chips to the tray, spray lightly with low-calorie cooking spray, sprinkle with salt and bake in the oven for 20-25 minutes, turning occasionally, or you could use one of those mesh tray thingies, until golden brown on all sides. Drain them on absorbent kitchen paper and serve with salt and vinegar….. Yummy !

You can also make wedges using this method, jut cut your potatoes into nice wedges, have them just salted or flavour them with peri peri shake or Cajun flavouring for a spicy treat !

Moussaka

I love Moussaka, reminds me of sitting outside a lovely taverna on a Greek Island

I made this meal when my kids came over for tea, my daughter-in-law is a vegetarian so I decided that rather than make two separate versions of Moussaka, I would make it using quorn mince (you can substitute the quorn for extra lean lamb mince), it went down a treat with everyone … A big hit …. I will definitely be making this again.

Preparation time: 30 minutes
Cooking time: 50 minutes

Ingredients

2 large aubergines (or 4-5 courgettes if preferred)
Fry Light
4 or 5 potatoes sliced and par boiled (4 mins)
1 large onion, chopped
2 cloves garlic, crushed
300g Quorn mince
2 x 400g cans chopped tomatoes
2 tsp cinnamon (or to taste)
2 tsp chilli (or to taste)
For the white sauce
250g fat free natural yogurt or quark
2 large eggs
168g reduced fat Cheddar cheese, grated

METHOD

If you have time, salt the aubergines and leave overnigt to remove water.

1. Slice the aubergines into 1cm thick discs and pat dry with kitchen roll. Gently fry them in a pan sprayed with Fryight until brown and the skin begins to crisp, and set aside.

2. Wipe the pan, spray with Fry Light again and cook the onions and garlic gently to soften, then add the Quorn mince, chopped tomatoes, cinnamon and chilli and bring to the boil. After 5 minutes reduce the heat and simmer for 15 minutes.

3. Whilst the Quorn mixture is simmering, mix all the ingredients for the white sauce in a bowl until combined and smooth. (If using quark, add tepid water to soften the mixture, but to avoid cooking the egg).

4. Once cooked, layer an oven dish with half the aubergines, and a layer do the potato slices, top with the mince mixture, add another layer of aubergines, and top with the white sauce. Place in a pre-heated oven (200°C/Gas 6) for 30 minutes, or until golden brown.

Tip: You can use extra lean lamb or beef mince in place of Quorn mince, if preferred.

Substitute a layer of sliced potato in place of one of the layers of aubergine

Syns per serving:
Free on Extra Easy*, Green* and Original*
*Add 6 Syns per serving if not using reduced fat cheddar cheese as a Healthy Extra ‘a’ choice

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… John's Slimming Blog