Slimming World Recipes

Recipes

Prawn and Asparagus Salad

Posted on April 28, 2010 at 6:20 AM Comments comments (0)

6 Syns on Green choice Use prawns as a Healthy Extra and deduct 6 syns per serving

Syn free on Original choice

Serves 4

 

Ingredients

1lb/567g cooked prawns

14oz/397g asparagus tips

7oz/198g closed cap mushrooms

freshly chopped chives, to garnish

 

For the dressing

1 garlic clove

198ml/7fl oz passata

1 tablespoon lemon juice

3 tablespoons freshly chopped chives

salt and freshly ground black pepper

 

Place the prawns in a bowl, cover and set aside at room temperature.

Bring a large pan of water to the boil, add the asparagus and cook for 3-4 minutes or until just tender. Drain, refresh in cold water and add to the prawns. Slice the mushrooms and mix into the prawn mixture.

Make the dressing. Crush the garlic, place in a bowl with the other ingredients and mix. Pour over the salad and toss to coat evenly. Serve garnished with freshly chopped chives.

Flash-seared Tuna with Crisp Ceaser Salad

Posted on April 28, 2010 at 6:12 AM Comments comments (0)

13 1/2 Syns on Green choice

4 Syns on Original choice

Serves 4

 

Ingredients

Fry Light, for spraying

4 x 113 g/4 oz fresh tuna steaks

juice of 1 lemon

salt and ground white pepper

snipped chives, to garnish

 

Caesar salad:

2 level tablespoons reduced-calorie mayonnaise

85 g/3 oz very low fat natural fromage frais

1 teaspoon Worcestershire sauce

1 level teaspoon Dijon mustard

juice of ½ lemon

57 g/2 oz drained anchovy fillets

2 level tablespoons grated Parmesan cheese

1 garlic clove, crushed

salt and freshly ground white pepper

1 large Romaine or cos lettuce, washed and torn into pieces

2 hard-boiled eggs, cooked for 8 minutes, then shelled and quartered

Croutons:

2 thin slices white baguette bread

1 garlic clove, crushed

½ teaspoon olive oil

½ teaspoon sea salt

 

Make the croûtons. Cut the bread into small cubes and roll in the garlic, oil and salt. Arrange on a baking tray and bake in a preheated oven at 180C/350F/Gas Mark 4 for a few minutes until golden brown.

Meanwhile, prepare the salad dressing by blending all the ingredients (except the lettuce and eggs) in a blender until smooth.

Heat a non-stick frying pan and spray with a little Fry Light. Fry the tuna steaks for 10 seconds, pour over the lemon juice and then turn the tuna over and fry the other side – about 10 seconds for rare; 20 seconds for medium; and 30 seconds each side for well done. Season to taste with salt and pepper.

Toss the torn lettuce in the dressing. Arrange the dressed leaves in the centre of each serving plate and garnish with the eggs and croutons. Place the seared tuna on top and scatter with snipped chives.

Crab stick and cucumber salad with Thai dressing

Posted on April 28, 2010 at 6:05 AM Comments comments (0)

5 Syns on Green choice

1 Syn on Original choice

Serves 4

 

Ingredients

454 g/1 lb crab sticks

½ cucumber, shredded

4 spring onions, thinly sliced

1 red or yellow pepper, deseeded and thinly sliced

salt and pepper

salad leaves, to garnish

 

Thai dressing:

2 small red chillies, deseeded and finely shredded

2 garlic cloves, crushed

4 tablespoons nam pla (fish sauce), optional

3 tablespoons rice vinegar or white wine vinegar

1 tablespoon light soy sauce

juice of 1 lime

1 tablespoon soft brown sugar

1 tablespoon freshly chopped coriander

 

Put the crab sticks in a bowl with the cucumber, spring onions and peppers. Season to taste with salt and pepper.

Mix all the dressing ingredients together until thoroughly blended and the sugar has dissolved. Pour over the crab stick mixture and toss lightly.

Arrange the dressed crab stick mixture on a plate and garnish with the salad leaves of your choice.

 

Ginger chicken wings

Posted on April 28, 2010 at 5:38 AM Comments comments (0)

Syn free on original choice

Syn free on Extra Easy

Serves 4

 

Ingredients

12 large chicken wings, skinless

2 tsp peeled and finely grated ginger

2 tsp sea salt

2 tsp Tabasco sauce

2 garlic cloves, peeled and crushed

Juice of 2 lemons

¼ tsp artificial sweetener

4 tbsp very low fat natural yogurt

Fry Light

 

To Serve

Mixed salad leaves

 

Place the chicken wings in a large mixing bowl. Mix together the ginger, sea salt, Tabasco, garlic, lemon juice, sweetener and yogurt and pour over the chicken. Toss well to combine, cover and marinate in the fridge overnight.

When ready to cook, remove the wings from the marinade, place on a grill rack and lightly spray with Fry Light.

Cook under a medium grill for 10-12 minutes, turning once or twice or until they are cooked through and lightly browned. Serve immediately on a bed of mixed salad leaves.

 

Cajun breaded mushrooms

Posted on January 20, 2010 at 11:24 AM Comments comments (0)

3 Syns on Green choice

3 Syns on Original choice

3 Syns on Extra Easy

Serves 2

 

Ingredients

2 slices of wholemeal bread from a small 400g loaf

Cajun seasoning

Fry Light

200g mushrooms, left whole and wiped clean

2 eggs, beaten

 

Make breadcrumbs from the bread using a food processor, or hand blender.

Once blended, add approximately 1 tablespoon of Cajun seasoning to the breadcrumbs.

Spray a non-stick baking tray with Fry Light, dip the mushrooms into the egg and then into the breadcrumbs, ensuring they are fully coated and place them on to the baking tray.

Bake in a hot oven until crisp and golden, and serve with a tasty dip.

 

French onion soup with Gruy?re toasts

Posted on January 20, 2010 at 10:47 AM Comments comments (0)

5½ on Green choice

5½ on Original choice

5½ Syns on Extra Easy

Serves 4

 

Ingredients

1lb/454g onions

2 garlic cloves

Fry Light

A few sprigs of thyme

1 level tsp plain flour

2pts/1.1lt stock made with Vecon

Salt and freshly ground black pepper

1oz/28g Gruyére cheese

1 tsp mustard powder

4 x 1oz/28g slices French bread

 

Thinly slice the onions and crush the garlic. Spray a pan with Fry Light, add the onions and fry gently for about 40 minutes, stirring frequently so they don't burn. Add the garlic and thyme and continue to cook for 10 minutes.

Stir in the flour then add the stock and stir until boiling. Season to taste, reduce the heat and simmer for 45 minutes.

Meanwhile, make the Gruyére toasts: grate the cheese, mix with the mustard and divide between the 4 slices of French bread. Just before serving the soup, place under a hot grill until just melted.

Ladle the soup into four warmed soup bowls. Top each with a Gruyére toast, and serve garnished with parsley.

Tex-Mex Tacos

Posted on September 14, 2009 at 4:42 AM Comments comments (1)

Serves 6

2 1/2 Syns on Extra Easy/Red

 

Ingredients

4 sirlion steaks, all visible fat removed, sliced

2 garlic cloves, finely chopped

1 red onion, finely sliced

1/2 red pepper, finely sliced

1 tsp each of cumin and paprika

Fry light

Salt and pepper

Handful of rocket

6 taco shells

 

Fry the steak, garlic, onion, pepper, cumin and paprika in Fry Light for 5-6 mins. Season to taste.

Divide the rocket between the tacos, top with the steak mixture and serve.

 

 

 

Vegetable spring rolls

Posted on September 14, 2009 at 4:36 AM Comments comments (0)

Serves 8

2 1/2 syns on Original/Green/Extra Easy

 

Ingredients

Fry light

200g pack stir-fry mixed vegetables

1 tbsp soy sauce

4 large sheets filo pastry

 

Preheat  the oven to 180c/350f/Gas 4. Heat a pan sprayed with Fry Light and fry vegetables for 2-3mins until just tender.

Cut each filo sheet in half lengthways creating eight pieces and place on a work surface. Put a few spoonfuls of the stir-fry mixture at the end of each filo strip, roll up and tuck in the sides to enclose the filling. Repeat until you've made eight rolls.

Place on a non-stick baking sheet, spray with Fry-Light and bake in the oven for 12-14 mins or until crisp and golden. Serve the spring rools with soy or sweet chilli sauce (1/2 Syn per level tbsp) for dipping.

 

 

Prawn, chive and pork baked dumplings

Posted on August 29, 2009 at 3:40 AM Comments comments (0)

Serves 4

Syn free on Extra Easy


Ingredients

250g/9oz extra lean minced pork

250g/9oz raw tiger prawns

8 spring onions, trimmed and very finely chopped

6 tbsp very finely snipped chives

2 garlic cloves, peeled and crushed

1 tsp finely grated ginger

1 tbsp soy sauce

1 tbsp very finely chopped lemongrass

1 green chilli, deseeded and very finely chopped

Salt

Fry Light

light soy sauce for serving


Place the pork in a food processor, using a sharp knife, chop the prawns roughly and add to the pork. Add the spring onions, chives, garlic, ginger, soy, lemongrass and green chilli. Season well with salt and process until fairly smooth. Transfer to a bowl, cover and chill overnight.

Preheat the oven to 200c/Gas6. Line a large baking sheet with non-stick baking parchment. Using wet hands, divide the pork mixture into about 20 portions and shape each one into a ball. Place on a prepared baking sheet and spray lightly with Fry Light.

Bake in the oven for 15-20 mins or until cooked through. Serve hot with a little bowl of light soy sauce for dipping.


Baked stuffed peppers

Posted on August 29, 2009 at 3:35 AM Comments comments (0)

Serves 4

Syn free on Extra Easy


Ingredients

4 large red peppers, halved and deseeded

6 spring onions, finely sliced

2 garlic cloves, peeled and crushed

2 ripe plum tomatoes, roughly chopped

200g/7oz cooked Basmati rice

1 x 400g/14oz can red kidney beans

2 tbsp finely chopped flat-leaf parsley

Salt and freshly ground black pepper


Preheat the oven to 200c/Gas 6. Place the peppers cut side up on a non-stick baking sheet.

In a large mixing bowl, mix together the spring onions, garlic and tomatoes.

Stir in the cooked rice, kidney beans and chopped parsley and season well.

Carefully divide this mixture between the pepper halves. Cover loosely with foil and bake in the oven for 20-25 mins. Serve immediately with a crisp green salad.

Roasted yellow pepper soup

Posted on August 29, 2009 at 3:29 AM Comments comments (0)

Serves 4

Syn free on Extra Easy


Ingredients

6 large yellow peppers

10 ripe plum tomatoes

6 whole garlic cloves

2 tbsp light soy sauce

2 tbsp chopped basil leaves

Salt and freshly ground black pepper

basil leaves to garnish


Preheat the oven to 200c/Gas6. Halve and deseed the peppers and place on a non-stick baking sheet and roast for 15 mins.

Halve the tomatoes and add to the peppers with the garlic cloves and roast for a further 25-30 mins.

Remove from the oven and carefully peel off the skin off the peppers and discard. Place the peeled peppers in a food processor with the tomatoes. Squeeze the garlic from their skins into the processor with the soy sauce and chopped basil leaves. Add 300ml/12fl oz hot water and process until smooth.

Transfer the mixture to a saucepan and place over a medium heat. Bring to the boil, remove from the heat and season well before serving, ladle into warmed soup bowls and garnish with basil leaves.

Minted green pea and basil soup

Posted on August 29, 2009 at 3:22 AM Comments comments (0)

Serves 4

Syn free on Extra Easy


Ingredients

3 large shallots, finely chopped

1 garlic clove, peeled and finely chopped

4 tbsp chopped basil leaves

4 tbsp chopped mint leaves

900ml/1 1/2 pints chicken stock made from Bovril

500g/1lb 2oz frozen or fresh peas

Salt and freshly ground black pepper

very low-fat natural yoghurt to serve

mint and basil leaves to garnish


Place the shallots in a medium saucepan with the garlic and chopped herbs. Pour over the stock, bring to the boil, cover, reduce the heat to medium and simmer for 10mins or until shallots are tender.

Add the peas, bring back to the boil and cook gently for 5 mins. Season well to taste.

Transfer half the mixture to a food processor and blend until smooth. Return to the pan with the remaining soup and stir to mix well.

Ladle the soup into bowls and serve with a swirl of the yoghurt. Garnish with mint and basil leaves and serve immediately.