Slimming World Friendly: Creamy Chicken Casserole & Crispy Fried Potatoes



Extra Easy Syn Value - Syn Free

Healthy Extras  - None


You will need -

500g Diced chicken breasts
4 rashers or bacon, all fat removed, sliced
1 red pepper, diced
1 small tin of sweetcorn
250g mushrooms, chopped
1 Onion, finely diced
100ml of chicken stock
200g quark
6 tablespoons of fat free fromage frais
Salt & pepper
1 teaspoon Italian Spice Mix
1 garlic clove, crushed
500g waxy potatoes
Low calorie cooking dlrsyy

Method:-

In a saucepan bring the stock to the boil and season with salt, pepper and seasoning. Reduce the heat and allow to simmer until slightly thickened.

Add the quark and fromage frais to the stock and and mix well. Make sure that it doesn't boil or overheat. This should soon thicken up

Meanwhile add the chicken, mushrooms, bacon, pepper, onion, garlic clove and sweetcorn into a large frying pan and cook through

Add everything into a large Casserole dish and cook for 45 mins or the Casserole is cooked is bubbling.

Cut the potatoes into chunks. Bring a large pan of water to the boil, then cook the potatoes for 3 mins. Drain, shake out onto a kitchen paper-lined tray and leave to cool.

Spray a large non-stick frying pan with low calorie cooking spray. Heat until you can feel a strong heat rising. If your pan isn’t large enough, fry the potatoes in two batches – rather than crowding them.

Turn them all evenly 2 or 3 times until nicely browned all over – this can take about 7 mins.

How To Store You LiveLean Chicken Breasts Like a Boss!



I get my meat delivered from LiveLean every month. They offer great value for money and high quality products. The Slimming Hamper is their leanest bundle and includes 5KG Premium Chicken Fillets (approx. 24 chicken fillets), 2 x 6oz British Rump Steaks, 2 x 400g lean beef mince (4% fat), 2 x 4oz British Chicken burgers, 2 x 6oz Hache Steaks, 24 lean steak meatballs, 8 x British Chicken sausages.


Get £5 off with my discount code 'SUGARPINK'.

24 is a LOT of chicken breasts, and I've made the mistake of chucking them all in the freezer before. That meant I had to defrost the whole pack to be able to use one breast, a rookie error.  This time, I think I bossed it.  I found some takeaway style boxes that are perfect for storing chicken breasts, and all food leftovers. After I unpacked my delivery I took some time to help save some time throughout the week!


Pre-preparing the chicken, then either freezing or keeping in the fridge, is a great way to help the chicken go further, last longer and makes midweek cooking much simpler.

I separated the breasts in to sets of two, so there's one each per meal. On two of the containers I added some Cajun spice mix over the breasts, and made sure they were evenly coated.  On two others I added some chopped bacon, garlic and herbs. You can be creative and add any kind of herbs, spices and flavour combinations.




Label the lid and add the use by dates that come on the pack and the date you created them.

Store in the fridge and consume within the ‘use by’ date or, store in your freezer and consume within 6 months.

L x

Slimming World Friendly: Indian Fakeaway





Feeling inspired by the new Slimming World Curry Club book, I created a feast fit for a slimming King or Queen! I served up Chicken Tikka, 1 syn Carrot & Onion Bhajis, 1 syn Samosas, syn free rice, garlic and mint yoghurt with mango chutney!




Chicken Tikka




Extra Easy Syn Value:- Syn Free

Healthy Extras:-  None

You will need-

4 x 140g skinless chicken breasts, cut into chunks
Juice of 1 lime
140g fat free natural yogurt
1-2 drops of red food colouring (optional)
5 tbsp tikka curry powder
Salt and freshly ground black pepper
Low calorie oil spray (less than one calorie per spray)
1 onion, peeled and grated
4 garlic cloves, peeled and crushed
2.5cm piece root ginger, grated
1 red chilli, deseeded and chopped
1 tsp each of ground cinnamon and ground cumin
6 level tbsp tomato purée
5 tbsp fat free natural fromage frais
Boiled rice and vegetables such as carrots and cabbage, to serve

Method-

Heat a frying pan sprayed with low calorie oil spray. Add the onion and fry for 5-6 minutes. Add the garlic, ginger, red chilli, cinnamon, cumin and remaining curry powder and fry for 2-3 minutes. Add the chicken and seal.

Stir in the tomato purée and 250ml of water. Bring to the boil, reduce the heat and simmer for 12-15 minutes stirring often.

In the last few minutes of cooking, add the framage frais.


Keema Matar




Extra Easy Syn Value:- Syn Free

Healthy Extras:-  None

You will need- 

450g (1lb) of extra lean beef mince
1 large onion, chopped finely
3 cloves of garlic, crushed
heaped teaspoon of fresh grated ginger
2 teaspoons of cumin seeds
2 teaspoon of ground coriander
2 teaspoons of chilli powder
1 teaspoon of garam masala
1 teaspoon of turmeric
1 cup of frozen peas
4 tablespoons of tomato paste
freshly chopped coriander to serve
salt and black pepper
Low calorie cooking spray

Method- 

Spray a frying pan over a medium heat with some low calorie cooking spray 

Add the onion, garlic, carrot , celery and ginger and cook for approx 5 mins to soften.

Add the minced beef and cook until browned, separating the mixture. 

Stir in the spices, chillies and tomato paste. Mix well

Reduce heat to a simmer until meat is cooked through and stock has reduced to a thicker consistency – approx 30mins

Stir in the peas at the last few minutes.

Onion Bhaji 





Extra Easy Syn Value:- 1 Syn each 

Healthy Extras:-  None

You will need:- 

Low calorie cooking spray
2 large onions, thinly sliced
1 arge carrot, grated
1 tsp turmeric
1tsp hot chilli powder
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground ginger
70g gram flour (chickpea flour)
1 tsp sea salt
1 tbsp tomato puree

Method:- 

Preheat oven to 200 degrees C/Gas mark 6 and line a baking sheet with non stick baking paper

Spray a large non stick frying pan with low calorie cooking spray and place over a medium heat. Add onions and carrot and gently stir fry until softened,  Add turmeric, chilli powder, ground coriander, ground cumin and ginger to the pan.  Stir then remove from the heat.

Tip the mixture into a bowl. Add gram flour, salt and cumin seeds and mix well. Mix the tomato puree with 4 tbsp water and add to the onion mixture.  Stir together o the flour makes a batter that coats the mixture.

Divide into 12 portions and roll into balls. Place on baking tray and spray with low calorie cooking spray. Bake for 10 mins, give another spray and cooker for a further 10 minutes. 


Samosas



Extra Easy Syn Value:- 1 Syn each 

Healthy Extras:-  None

You will need-

Low calorie cooking spray
500g Extra lean beef mince
1 tbsp mild curry powder
400g potatoes, peeled, boiled and mashed
110g frozen peas
4 tbsp finely chopped coriander
1 red chilli, deseeded and finely chopped
Salt
3 jumbo filo pastry sheets (50cm x 24cm)


Method-

Spray a large non-stick frying pan with low calorie cooking spray and place over a medium heat. 

Add the curry powder, beef minceand peas and stir-fry for 4 minutes. Remove from the heat and add the chopped coriander and red chilli, season well with salt and set aside.

Preheat the oven to 190°C/170°C Fan/Gas 5. Line a large baking sheet with baking parchment. Place the three filo sheets on top of each other and cut them in half width ways. 

Cut each half into three even strips length ways to give you a total of six strips of filo per sheet (18 strips in total).

Lay the strips on a clean work surface and lightly spray with low calorie cooking spray. Place a teaspoon of the potato filling at the bottom of each strip and fold the pastry diagonally to enclose the filling and form a triangle.

Press down on the pastry and fold again until you reach the end of the strip leaving you with a triangular pastry parcel. Repeat with the remaining strips and filling to make 18 parcels.

Place the parcels in a single layer on the prepared baking sheet, spray with low calorie cooking spray and bake for 15-20 minutes or until golden and crisp. Remove from the oven.

L x

Slimming World Friendly Recipe: Slow Cooker Beef Meatballs in Tomato & Maple Sauce






Extra Easy Syn Value - 2 Syns

Healthy Extras- None

Serves 4

You will need-

1 red pepper, finely chopped
1 tsp Italian herbs
1 red onion, finely chopped
2 cloves of garlic, crushed
pinch salt and black pepper
1 carrot, peeled and grated
½ a fresh or dried red chilli
1 sweet potato, peeled, cut into small chunks
500g of passata
1/2 litre of beef stock
2 tablespoons of balsamic vinegar
Low calorie cooking spray


Method-

In a large bowl mix the mince, half the minced garlic, salt and pepper. Using your hands, mix all the ingredients together well. Roll into 12 even meatballs.

Spray a frying pan with low calorie cooking spray and fry off the meatballs until they are browned on the outside and sealed.

Add the rest of the ingredients to the slow cooker and leave for 3 hours on high or 6 hours on low.

To order your own Live Lean Slimming Meat box,  check out their website and use my discount code 'SUGARPINK' for £5 off!


L x
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