Tag Archive | easy

Quick Low Calorie Lunch: Salmon, egg and spinach plate (GF)

After a low calorie lunch?  Try this delicious plate containing plenty of greens and protein.  Coeliac?  Don’t worry it’s gluten free!

  • Total calories: 230 Kcal
  • Total protein: 25g
  • Total carbs: 2g
  • Points on Slimming World: free

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Prepare a plate with 40g of washed spinach.  Add strips of smoked salmon (50g).  Fry two eggs in Frylight (or poach them) and add to the dish.  Add a sprinkle of paprika to add some colour.

 

Synfree Pancakes – Slimming World (GF)

I don’t often have a healthy b option spare at the end of the day but when I do this is a great recipe to try.  It uses the 35g of oats, a yoghurt and tonnes of fruit, so a great way to add lots of speed foods.

Ingredients:

  • 35 g rolled oats (Mine were gluten free)
  • 3 eggs
  • 1 pot of Muller Light (I used vanilla with choc chips)
  • 1 tub of Quark
  • Fresh fruit

Method

Beat the eggs.

Stir in the oats and Muller Light

Spray a frying pan with Fylight and pour in some of the mixture.  Cook for about 3 mins per side.  They are really hard to turn over but they get easier to do as you practise.

Make a topping by adding Quark and fresh fruit.

Optional: 2 syns if you mix 11g Highlights hot chocolate to the quark and mix it up…delicious!

Diet Coke Chicken – Slimming World (GF)

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OK, I finally opened the can and made Diet Coke chicken.  It was really Pepsi Max chicken but you get the idea.

Once you get over the initial horror of putting a fizzy drink into a meal you’ll realise it’s really great.  It actually tastes fantastic!  A lovely, slightly sweet and rich sauce.  As I was eating it I couldn’t believe it was synfree!  This will definitely be one of my regular meals now.

Ingredients:

  • 4 chicken breasts cut into pieces
  • Frylight
  • 1 onion sliced
  • 2 peppers chopped into chunks
  • 2 tsp garlic powder
  • 2tsp Henderson’s Relish (or Worcestershire sauce if you can have gluten)
  • 1tbsp of Kikkoman gluten free soy sauce (or regular soy sauce if you can have gluten)
  • 4 tsp tomato puree
  • 8 tbsp passata
  • 1 tsp mixed herbs
  • 1 330ml can of Diet Coke
  • 200ml chicken stock (I used Knorr stock cubes)

Method:

  1. Fry the chicken, onion and peppers in Frylight for 4-5 minutes.
  2. Add the diet coke, stock, passata, tomato purée, garlic, Henderson’s Relish, Kikkoman gluten free soy sauce and mixed herbs and stir.
  3. Bring to the boil, cover, reduce the heat to medium-low and simmer for 20-30 minutes, or until the chicken is cooked through.

Serve with: mash, new potatoes, rice…

Looking for more inspiration?  You might like: Chicken Jalfrezi – Slimming World (GF) or Chilli Beef – Slimming World (GF).

 

Frittata – Slimming World (GF)

I used to love Slimming World Quiche but now I can’t eat it because of the gluten.  I’ve experimented with pasta free alternatives and here is my ideal recipe.

I like to make this for a tasty hot evening meal and then pack some up for a chilled lunch the next day.  It goes well with baked beans or a fresh salad.

If you want you can swap the peppers and courgettes for items you have in the fridge.  Broccoli is a personal favourite.

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Pack with free foods!

Ingredients:

  • 6 eggs
  • 300g tub of fat free cottage cheese
  • diced onions
  • diced red pepper
  • diced courgette
  • seasoning
  • mixed herbs

Method:

  1. Preheat the oven to 200 degrees Celsius.
  2. Beat the eggs and add all the other ingredients.
  3. Put in a casserole dish and cook for 30-50 minutes until cooked thoroughly and lightly browned on top.

Tips:

Some veggies release quite a bit of moisture when cooking.  I sometimes drain some of the water from the dish after about 20 minutes to help it cook more quickly.

You might also like Easy Tikka Masala Sauce – Slimming World.  Why not take a look?

 

How to prepare – Watermelon

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Happy Fruit

Some people can be a bit daunted about tackling a whole watermelon.  There’s no need.  It’s really easy if you follow these steps.

  1. Stand the watermelon on a chopping board and cut in half vertically.  It can be a bit tough.Jpeg
  2. Put half of the watermelon on the board and slice sections as shown.
  3. Use a knife to peel the skin from the flesh.

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    Delicious!

  4. Chop up the flesh into pieces.

Want to know how to prepare other fruits and vegetables?  Click on a link below:

Beef & Pepper Stir Fry – Slimming World

Another quick meal…

This was so easy and delicious.  It’s something a bit special for days when you don’t have much time to cook.  It’s packed full of free foods so you can enjoy without guilt.  I had mine with egg noodles but you could use something else like rice.

Serves one

Ingredients: 2 very thin beef steaks cut into strips, Frylight, 1 diced onion, 1 tsp ginger, 1 tsp mustard seeds, 1/2 red pepper, 1/2 green pepper, a few baby corn cobs, 8 tbsp soy sauce

Method:

  1. Fry in Frylight some onion with a little ginger and mustard seeds.
  2. After 3 minutes add some strips of beef.
  3. When the beef is cooked through add some red pepper, green pepper and baby corn.
  4. Add a good splash of soy sauce.
  5. Stir and cook for about 5 more minutes.
  6. Serve with noodles.
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Packed full of free foods

A few more main meals:

Easy Tikka Masala Sauce – Slimming World

A quick meal at our house used to include the obligatory jar of curry sauce with some kind of meat and some rice.

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A typical jar of tikka sauce like this is around 20 syns.

Now I’m on Slimming World…
I can’t reach for a jar of sauce as it’s crammed full of syns.  It’s quick (not as quick) and easy to make your own sauce for no syns.DSC_0614

Serves 3-4 people

Ingredients: 2 tbsp curry powder, salt, pepper, Frylight, 2 tsp onion powder, 2 tsp of garlic puree, 1 tbsp chilli flakes, 2 tbsp tomato puree, 1/4 tsp sweetener, 2 x 400g tins of tomatoes, 6 tbsp very low fat fromage frais,  cooked meat (I used leftover lamb from previous day, grilled chicken goes well with it).

Method: Put all ingredients except fromage frais and meat into a pan and heat on a medium heat for 2-3 minutes.  Blend the tinned tomatoes with a hand blender and add to the pan.  Bring to the boil, then add meat, then allow to simmer for 10-20 minutes.  Take off the heat, stir in the fromage frais and serve.

Other curries: