Wedding Forum - Sin free and healthy recipes ( please...

chicken tikka masala

4 tbsp tikka spice
4 tbsp fat free natural youghurt
4 tbsp lemon juice
4 skinless boneless chicken breasts ( quorn for vegetarian)
400g pot fat free fromage frais

1. mix together the tikka spice mix, yoghurt and lemon juice. Cut the chicken into cubes, toss in yoghurt mix and leave for a few hours to marinate in the fridge.
2. Preheat the grill to a moderate heat and grill chicken, turning occasionally for about 10 minutes or until cokked through. Transfer to a pan and stir in the fromage frais. Mix wellto coat the chicken and then heat through very gently on a low heat (to avoid curdling)
3. Divide the chicken between for plates and garnish with tomato and red onion slivers. Serve with stir fried greens.

Cottage pie (syn free on sw extra easy)

serves 4

900g potatoes peeled and chopped
100g fat free natural fromage frais
4tbsp dreid parsley
salt and freshly ground black pepper
low calorie cooking spray
2 garlic cloves crushed
1 medium onion, 2 carrots and 2 celery sticks finely chopped
350g extra lean micned beef
400g can chopped tomatoes
200ml passata
1 tsp artificial sweetner
2 tsp mixed herbs
1 stock cube


1 boil the potatoes for 15-20 minutes or until tender. Drain, return to pan and mash until smooth, stirring in yoghurt parsley and seasoning.

2 preheat the oven to 200'c/ gas mark 6. Meanwhile spray a large frying pan with low calorie cooking spray and place over a high heat. Add the garlic and finely chopped vegetables and stir-fry for 4-5 minutes. Add mince and cook for a further 4-5 minutes. Add remaining ingredients, bring to the boil, then remove from heat.

3 plave the mince mixture into an oven proof dish and top with the potatoe. Cook the pie for 25-30 minutes and serve with a large salad or veg.

SYN FREE COUC COUS BANANA CAKE

1 cup of plain couscous
1 cup of water
2 bananas (one mashed, one chopped)
1 bananas and custard mullerlight
2 eggs
Cinnamon/Nutmeg
Sweetener

1. Make the CousCous up in a mixing bowl, until nice and fluffy.

2. Stir in the Mullerlight and bananas

3. Whisk the eggs quite well in a separate bowl and slowly pour into the mixture.

4. At this point, I add about 3-4 tablespoons of sweetener (I have a sweet tooth), and a teaspoon each of cinnamon and nutmeg.

5. Pour into a cake tin or loaf tin (I find loaf tins work perfectly), and cook at 180c for about 25 - 30mins, or until firm and golden.

6. Sprinkle with a little more sweetener when it comes out the oven...and Voila!

You could use the basic couscous and eggs mix with any flavour...eg. Lemon (use lemon mullerlight, lemon juice, and lemon zest)

Chicken egg fried rice & beansprouts (FAMILY SIZE) serves 5

INGREDIENTS:
1KG RICE (COOKED WEIGHT)
3 OR 4 CHICKEN BREASTS - PERSONAL PREFERENCE
4 EGGS
DASH OF MILK - OPTIONAL
BEANSPROUTS
SOY SAUCE
SALT + PEPPER

METHOD:

COOK CHICKEN HOW YOU LIKE (I FRY IT) COOK RICE ACCORDING TO PACK INSTRUCTIONS (BOIL IN BAG IS EASY, YOU WOULD NEED 4 BAGS FOR THIS SERVING) STRIP CHICKEN INTO THIN STRIPS PUT RICE IN WOK AND ADD SOY SAUCE TILL RICE IS SLIGHTLY BROWNED KEEP STIRRING WHISK EGGS, ADD A DASH OF OPTIONAL MILK AND SALT & PEPPER POUR EGGS OVER RICE AND KEEP STIRRING UNTIL ITS ABSORBED ADD CHICKEN STRIPS AND MIX IT IN ADD AS MANY BEAN SPROUTS AS YOU LIKE INCLUDES 2 SPEED FOODS SO ITS A GOOD FREE MEAL! FOR A SMALLER PORTION JUST HALF INGREDIENTS YOU CAN ALSO TRY ADDING EXTRAS IN SUCH AS PEAS, SWEETCORN, PRAWNS, PEPPERS, OTHER MEATS

Ladies can i please suggest that you bookmark this thread

If anyone can find me a low calorie brownie recipe I will love you forever! x

i love sw chips n egg wi beans yum yum n no syns x

on the left hand side there is a book mark option click it and it will always notify you when someone writes a comment Shelley =D ♥ X

found it thank u x

chicken and pea risotto

serves 4

1 large onion chopped
1 celery stick ,finely chopped
1 leek chopped
fry light cooking spray
10oz dried risotto rice
2 pints chicken stock
8oz frozen peas
10oz cooked chicken,shredded

1.in a deep frying pan cook the onion,celery and leek using the fry light for about 15min till soft then add the risotto rice and stir in.
2.heat the chicken stock in a pan n gradually add the hot stock to the rice stirring between each addition until the rice has absorbed
the liquid.after 10min add the peas.cook foe 18-20 min till the rice grains are cooked .
3.stir in the cooked chicken towards the end to heat through.
4.serve with salad.

low calorie cooking spray
8 spring onions, finely sliced
2 garlic cloves, peeled and crushed
1 red chilli, deseeded and finely chopped
6 tbsp drained and finely chopped bottled roasted red peppers
200g can sweetcorn kernels, drained
200g fresh or frozen peas
6 eggs, beaten
4 tbsp finely chopped fresh flat-leaf parsley
250g cooked macaroni
Salt and freshly ground black pepper


Preheat the oven to 180C/Fan 160C/Gas 4. Spray a medium-sized ovenproof flan or pie dish with low calorie cooking spray.
Place all the ingredients in a large bowl and mix to combine. Season well and transfer to the dish.
Place in the oven and bake for 25-40 minutes or until the eggs have set and the frittata is golden brown.
Remove from the oven and stand for 15-20 minutes. Cut into wedges and serve with a crisp green salad.

brownies with strawberry cream for tatty :)

serves 9 and is 7 syns each

220g can of prunes in juice
113g/4oz cooking chocolate
85g/3oz plain flour
3 egg whites
6 tbsp granulated artificial sweetener
½ tsp vanilla essence
57g/2oz bran flakes
57g/2oz strawberries, plus a few for decoration
142g/5oz fat-free natural fromage frais


Preheat the oven to 180°C/Gas 4. Lightly grease and line the base of a shallow 7in/18cm square cake tin.
Drain the prunes, place in a food processor and blend until smooth. Place the chocolate in a bowl over a pan of simmering waterand stir occasionally until completely melted. remove from heat and cool slightly.
Place the chocolate, flour, egg whites, artificial sweetener and vanilla essence in the food processor with the prune purée and blend. Stir in the bran flakes, then transfer the mixture to the tin.
Bake for 45 minutes or until firm to touch. Leave in the tin to cool for 5 minutes, then transfer to a wire rack to cool completely. Cut into 9 pieces.
To make the cream place the strawberries in a food processor with the fromage frais and blend for 10-15 seconds. Sweeten to taste with artificial sweetener if desired, Serve with the brownies, garnished with strawberries.

baked cannelloni its 6 syns but woth using your syns coz its beaut .

ingredients

8 cannelloni tubes
A few basil leaves, torn
2 level tbsps grated Parmesan cheese

for the filling

227g/8oz fresh spinach, washed and trimmed
227g/8oz fat-free natural cottage cheese
freshly grated nutmeg
1 egg yolk
salt and ground black pepper

the sauce

426ml/¾pt passata
pinch of sugar
1 garlic clove, crushed
salt and ground black pepper

To make the filling put the spinach in a saucepan with 2 tablespoons of water. Cover with a lid and cook very gently over a low heat for about 5 minutes, until the leaves are limp and bright green. Drain in a colander, pressing down on top of the spinach with a saucer to squeeze out all the liquid.
Chop the spinach and mix with the cottage cheese, nutmeg, egg yolk and seasoning. Spoon the filling into the cannelloni tubes and arrange them in an ovenproof dish.
Mix the passata, sugar, garlic and seasoning together and pour over the cannelloni. Sprinkle with basil and Parmesan cheese and bake in a preheated oven at 200C°/400°F/Gas Mark 6 for about 20 minutes, until bubbling and golden brown.

mustard chicken and sweed mash 0.5 syns

115g/4oz boneless skinless chicken breast
2 tbsp fat free natural fromage frais
1 tsp freshly chopped chives
1 level tsp wholegrain mustard
salt and freshly ground black pepper
283g/10oz swede
1 tbsp freshly chopped parsley

Preheat the grill to a medium/hot setting. Wash and pat dry the chicken breast and place in a foil lined grill tray. Mix 1 tbsp fat free fromage frais with the chives, mustard and seasoning. Brush half over the top of the chicken.
Cook for 15 minutes. Turn the chicken over, brush with the remaining fromage frais and mustard mixture and cook for a further 12-15 minutes until tender and cooked through.
Meanwhile, peel and chop the swede. Place in a saucepan and cover with water. Bring to the boil and cook for 8-10 minutes until tender. Drain well and mash. Season well and stir in the remaining fromage frais. Keep it warm in the oven until you're ready to serve.
Slice the chicken and serve piled up on top of the mashed swede. Sprinkle with chopped parsley and black pepper, and accompany with green vegetables.

not sure kelly i have a list of syn foods somewhere will dig it out x

Yeyyy thanks shelley! I'll have to give them a go.

bbq pulled pork

1.5-2kg/3lb 5oz-4lb 8oz pork shoulder, all fat removed
5 tbsp Worcestershire sauce
1 tsp mustard powder
500g passata
3 tbsp balsamic vinegar
2 cloves of garlic, crushed
3 tbsp sweetener
salt and freshly ground black pepper

In a small bowl, mix passata, Worcestershire sauce, balsamic vinegar, mustard powder, garlic, sweetener and seasoning. Transfer to a small pan and simmer for 15 minutes, or until the sauce thickens.
Meanwhile, trim and remove all visible fat from the pork and sear all sides in a hot frying pan sprayed with low calorie cooking spray. Transfer to a roasting tin lined with aluminium foil and pour the sauce over the pork making sure all the meat is covered. Cover with the foil and bake on 160°C for 4-5 hours.
Remove the pork from the oven and place on a cutting board. Allow the meat to cool for approximately 15 minutes, then shred into bite-sized pieces using two forks.
Tip: Chef's tip: Serve with homemade coleslaw, Slimming World-style sweet potato chips in 60g wholemeal rolls.

Sticky chicken

2 syns on EE Slimming world

3 tbsp honey
3 tbsp balsamic vinegar
3 tbsp soy sauce
680g chicken breasts, cut into 1" cubes

1.Mix together the honey, vinegar and soy sauce. Toss the chicken cubes in the mix to coat thoroughly, and leave to stand for at least 30 minutes in the fridge.
2.Heat a frying pan, add the chicken cubes and marinade. Cook on a high heat for about 20 minutes, until all the liquid has absorbed into the chicken. Stir regularly to prevent burning.
3.When the chicken is thoroughly cooked, serve immediately on a bed of crispy salad.

cheese and onion pie 4 syns on extra easy

600g potatoes (Desirée or Maris Piper), peeled and roughly chopped
200g carrots, peeled and finely diced
100g green beans, trimmed and finely diced
Low calorie cooking spray
3 large onions, peeled and finely diced
3 eggs
4 tsp dried parsley
200g fat free cottage cheese with onions and chives
Salt and freshly ground black pepper
110g reduced fat Cheddar cheese, grated
Chopped fresh flat-leaf parsley, to garnish

Place the potatoes in a large saucepan with enough cold water to cover well. Bring to the boil, then lower the heat and simmer gently until tender when pierced with a skewer, about 20-25 minutes.
Meanwhile boil the carrots and green beans in a large saucepan of lightly salted boiling water for 3-4 minutes. Drain and set aside.
Spray a large non-stick frying pan with low calorie cooking spray and place over a medium-high heat. Add the onions and stir-fry for 10-12 minutes or until softened.
Preheat the oven to 180°C/Gas 6. Spray a medium-sized pie dish with low calorie cooking spray.
Drain the potatoes and mash until smooth, using a potato ricer if you have one.
In a small bowl, whisk together the eggs, dried parsley and cottage cheese. Add to the potatoes, stir to mix well and season to taste. Add the reserved vegetables and onion mixture to the potatoes and stir well again.
Transfer the mixture to the prepared dish and spread evenly. Sprinkle over the cheese and bake for about 35-45 minutes until golden. Sprinkle with the chopped parsley and serve immediately.
Tip: Make this into four individual pies and reduce the cooking time by 10 minutes.

Suitable for freezing.

cupcakes 5 syns

4 medium eggs
8 tbsp granulated artificial sweetener
40g cocoa powder
44g low calorie drinking chocolate powder (eg Cadbury Highlights)

cinnamon cream filling

500g quark skimmed milk soft cheese
3 tbsp fat free fromage frais
1 tsp ground cinnamon
11g sachet drinking chocolate powder (eg Cadbury Highlights)
4 tbsp granulated artificial sweetener (or to taste)

Preheat oven to 180°C/Gas 4. Line a cupcake tin with 8 paper cake cases.
Place the eggs in a mixing bowl and add the sweetener. Whisk until thick, pale and frothy - the mixture should be thick enough to hold a trail from the beaters. Sieve in the cocoa and drinking chocolate, and fold in using a large metal spoon using a figure-of-eight action.
Spoon in each cake case to fill and bake in the oven for 10 minutes until firm. Allow to cool in the tins – the mixture will sink on cooling.
Meanwhile, make the cinnamon cream. Mix all the ingredients together and chill until required.
Top each cupcake with a spoonful of cinnamon cream (or pipe on using a piping bag) and two mini eggs.
Tip: Once the cupcakes are topped with the cinnamon cream, you can store them in the fridge for up to 4 days. Simply put the eggs on top just before serving.

I don't do SW or WW or anything like that. I like it nice and simple, eat 1200 calories a day and not one calorie less! x

spiced beef and red pepper stew syn free

800g stewing beef cut into chunks
3 crushed garlic cloves
2cm piece root ginger peeled n grated
1tsp ground cumin
1tsp ground coriander
1tsp med curry powder
4 red peppers deseeded n cut into chunks
2 large onions chunked
400g passata
800ml beef stock
1 cinamon stick
2 cloves
3 cardamom pods crushed
salt n pepper
2 large handfulls of coriander leaves finely chopped

1.put the beef in a big pan with the garlic,ginger,cumin,coriander,curry powder peppers and onions
2.stir in the passata and stock .add the cinnamon stick cloves n cardamom pods n season n bring to boil
3.cover tightly reduce the heat to low and cook for 2-2half hous
4.remove the cinnamon stick and cloves,stir the chopped coriander n serve

i use my slow cooker so i just chuck it all in :)

mustard pork with parsnip mash and apple sauce 1 half syns per serving

650g parsnips peeled n chunked
250g savoy cabbage shredded
8 pork medallions all the visible fat removed
fry light spray
2tsp mustard powder
400ml chicken stock
freshly ground black pepper
2 dessert apples peeled cored n cubed

1.boil the parsnips for 15 min till tender,then drain,reserving the cooking water.stean the cabbage for 5min,keep both warm untill needed.
2.place a frying pan over medium heat n spray the pork with fry light and fry for 4-5 min turning untill golden.sprinkle 1 half tsp of mustard powder over the pork,add the stock and season with the pepper.cover n simmer for 10min till the pork is cooked.
3.for the apple sauce put in a pan with the rest of the mustard powder add 6 tbsp of water.cover and cook on a medium-low heat for 5min stirring occasionally until soft then mash smooth.
4.mash the parsnips with 4-6 tbsp of the saved water and season.divide the pork between 4 plates n drizzle over the stock mixture from the pan.serve with the mash,cabbage and apple sauce yum yum x

chargrilled chicken ,spinach and pasta salad syn free

4x 115g skinless chicken breasts
1 tbsp grated lime zest
juice of 2 limes
1 tsp ground ginger and 1 tsp finely grated garlic
3 tbsp mild curry powder
½ red onion
200g cherry tomatoes
110g baby leaf spinach
400g boiled wholemeal pasta shapes
2 x 150g pots fat free natural yogurt
2 tbsp Vanilla Müllerlight Yogurt
6 tbsp finely chopped mint
2 tbsp finely chopped coriander
1 tbsp soy sauce
Fry Light

1.Cut the chicken into thin strips and place in a bowl with the lime zest and juice, ground ginger, garlic and curry powder. Toss to mix. Cover and leave to marinate in the fridge for at least 1 hour (overnight if possible).
2.Thinly slice the onion and halve the tomatoes, place in a bowl with the spinach and cooked pasta and mix.
3.Make the dressing: place the natural yogurt, vanilla yogurt, mint, coriander and soy sauce in a food processor and blend until smooth.
4.Remove the chicken from the marinade. Heat a non-stick griddle pan sprayed with Fry Light. Add the chicken to the pan (in batches if necessary) and cook for 6-8 minutes, turning once, until cooked through.
5.Divide the salad between four serving plates, top with the chicken strips and drizzle over the dressing.

tasty scrambled eggs

cook chopped spring onions,green peppers and tomato in fry light untill soften.
add a couple of lightly beaten eggs with a pinch of garlic powder and cook untill scrambled
season with soy sauce an serve on toast .x