Monday, 26 April 2010

Smash pizza

Smash Pizza

Pack of original smash
Passata for topping
Any veggies or toppings you like

Base - make up the smash with as little boiling water as possible, needs to be dry so it goes crunchy. Spray a tray with frylight and pat out the smash into pizza shape (as thin as you can - without it falling apart), bake in oven for 20 mins until brown. Turn over and add topping, place back in the oven for about 10 mins and then eat.

Topping - I basically cooked some onions, added mushrooms and then a bit of passata to sog it down and reduced down so it wasn't too soggy.

You can use whatever you like for a topping (as syns or B) e.g. sweetcorn, peppers, chicken, bacon etc.

Friday, 23 April 2010

Tandoori Chicken

VLF natural yoghurt
Quorn / chicken
One onion
Tandoori spice blend
Rice / chips, whatever you want.

* Fry your chicken and onion off in frylight.
Use a bowl of some sort and put in your yoghurt (how much depends on how many people, just experiment)
Keep adding tandoori spice mix to the yoghurt and finger dip taste until you are happy with it.
Pour the mixture onto your chicken and onion in the frying pan and leave to cook.
I suppose you could add peppers etc to it too if you wanted.
It will look very watery at first but as it cooks it will thicken out and make a kind of paste.
Serve and enjoy :P

Thursday, 22 April 2010

chicken Kiev

My sister tried this out on me and it was scrummy!!!!

(taken from sw website)
Serves: 4
Syns per serving:
2½ Syns on Original and Extra Easy

4 skinless and boneless chicken breasts
Salt and freshly ground black pepper
4 garlic cloves
A small handful each of flat-leaf parsley and tarragon leaves
57g/2oz quark
2 eggs
57g/2oz golden breadcrumbs
Fry Light

1. Preheat the oven to 200ÂșC/Gas 6. Using a small, sharp knife, slice into each chicken breast horizontally, taking care not to sever the flesh completely, to form a ‘pocket’. Season the cavity.

2. Make the garlic and herb filling: peel and crush the garlic, finely chop the herbs and mix with the quark. Spoon the mixture into each cavity and press together gently to seal.

3. Beat the eggs and brush half over the bottom side of the chicken breasts. Sprinkle lightly with half of the breadcrumbs. Turn over and repeat with the remaining egg and breadcrumbs.

4. Place the Kievs on a baking tray, spray with Fry Light and bake for 20-25 minutes, until golden and cooked through. Serve with 227g/8oz baked potato wedges with skin on (taken as a Healthy Extra) and salad.

Slimming world syn free Quiche EE

x4 eggs,
500g tub of cottage cheese,
Sweetcorn or anything free you fancy.

Mix the eggs together, but just enough to mix them, don't beat them or anything. Add the cottage cheese to the egg. Fry light the mushrooms and bacon and onion (cut the bacon into bits)
then add to the mixture and pour into a flan/quiche dish.

Cook on 200 for 1/2 hour or until firm to the touch.

yum yum

Tuesday, 20 April 2010

KFC the slimming world way!

Syn Free KFC

10 x Chicken Drummers or 4 Chicken Breasts
1 x Tub Chicken Bovril Paste
1 x Egg
1 x Clove of Garlic crushed (optional if you dont like garlic)
2 x Teaspoons of Ground Black Pepper (optional)
2 x Teaspoons of Mixed Spice (optional)
1 x Teaspoon of mild chilli powder (optional)
4 x Slices brown bread
2 x Teaspoons mixed herbes

Place chicken drummers/chicken breasts in a deep pan fill with water. Bring to the boil and simmer for 30 mins. Drain and leave to cool. When cool remove the skin and pat dry. Cut chicken breasts into strips.

Place the bread and mixed herbes into a food processor and blend until crumbled and empty onto a large dish. Scoop out all the bovril paste into a small bowl. Mix in the egg, crushed garlic, pepper, spice and chilli until you have a gloopy paste.

Now for the fun bit, but before you start switch on the oven to its highest setting and have a baking tray sprayed with fry light on stand by. Using a spoon carefully dribble the paste all over a chicken drummer/strip then roll it in the breadcrumb mixture and place on the baking tray. Repeat until all the drummers/strips are covered.

Place the chicken in the oven and cook for 10 to 15 minutes or until the breadcrumbs have started to go brown and crisp. Remove and leave to cool. Once cool transfer to a serving plate.


Use the brown bread as a HEX B.x

Syn free bbq sauce


BBQ sauce recipe

you will need
1 onion, peeled and roughly chopped
1 tsp mild chilli powder
227ml/8fl oz passata
3 tbsp artifical sweetner
4 tbsp balsamaic vinegar
1 tbsp worchestershire sauce
1/2 tsp mustard powder
salt and freshly ground blacke pepper.

balslmic vingar and worchestershire sauce provide the basis for this great tasting bbq sauce thsat is perfect for a dip, basting a chicken thighs or vegetable kebabs before a bbq, lady who gave me this recipe said she has them on spare ribs and cooks them in the oven so she has bbq spare ribs.

spray a pan with fry light and saute the onion and chilli powder over a low heat for 5 minutes until softened.

stir in the remaining ingrredients, bring to the boil and simmer for 10 minutes untill thickened. check the seasoning before serving hot or cold.

syn free on both days ready in 20 minutes serves 4 and freezer friendly.

Sunday, 18 April 2010

banana cake

Banana and cinnamon cake it wasnt too sweet so more like a bread with a cake texture am thinking it would be nice with sweetened quark anyhow it was huge so cut it into 9 slices at 2syns a slice.

56g/2oz self raising flour 10syns
6 eggs
cup of sweetener
1 tsp of baking powder 1/2 syn
2 medium bananas mashed 8 syns
1tsp of cinnamon think next time I will put 2 in wasnt enough really

preheat oven to 180

I separated 2 of the eggs and whisked the 2 egg whites in a bowl and put to one side put all the the other ingredients including the 2 egg yolks you seperated in another bowl and whisk, once nicely mixed fold in the 2 egg whites until there are no big lumps pour mixture into a sandwich tin, i used a silicon one it only just all fit in!
now I didnt time this lol i think about 40 mins after about 20 I covered the top with foil to stop it burning once out of the oven leav in the tin to cool for a bit then turn out and cut into 9 slices easier than it sounds cut into thirds then each thrid into 3 it works out to 2 syns a slice plus 1/2 syn over so I am going to count one slice at 2.5 the rest at 2 syns I then sprinkled sweetener over the top this will melt and make the top a bit sticky mmmmmm

Thursday, 15 April 2010

mushy pea curry

totally syn free on green or EE:

1 Tin Mushy Peas
1 Tin Chopped tomatoes
1 Fried Onion (in frylight)
Medium Curry Powder (as much as you want to taste)
blend the mushy peas and the tomatoes together. Add a little sweetner to sweeten.
Cook all together. Keep stirring till it thickens.

use with quorn pieces or chicken and even some potatoes? depending on your day.


1 lb minced lean lamb
3 tsp dried mint
2 tsp cumin powder
1 tsp mint sauce OR 1 tbs chopped fresh mint
1 tsp garlic granules OR 1-2 cloves crushed garlic
1 tsp onion salt OR ½ a small onion minced
½ tsp sea salt
Generous grind of black pepper

Oven Temp: Moderately hot / 375F / 190 / Gas 5

Put everything in a food processor if you want it ground finely for a smoother texture or just mix it all very well by hand. If you don’t have a processor get the butcher to mince the meat twice or just knead the meat mixture with your hands until the texture smoothes out.

Form into a rough loaf shape and place onto a rack stood in a baking pan. If the lamb is really lean you don’t need to do this. Bake in the middle of the oven for about an hour. It is quite a dense loaf so it must cook all the way thorough. I sometimes cook it in a loaf tin or shape into burgers and grill them.

Could serve it sliced on a pitta with salad