Tuesday, 2 February 2016

Slimming World Friendly Recipe - Fully Loaded BBQ Pulled Chicken Casserole


I love anything involving BBQ sauce & Cheese, which sadly isn't usually all that healthy...

I'm always trying to think of exciting new Slimming World friendlyBBQ sauce and cheese dishes (see BBQ Chicken stacks, BBQ Pasta Melt, BBQ Beef Calzone Pizza) and I think you will love this one. A delicious layer of flavoursome mash topped with slow cooked BBQ pulled chicken, melted cheese and bacon.

If you cook up a batch of pulled chicken a day or so before, this dish is a great midweek meal.






Extra Easy Syn Value:- Syn Free

Healthy extras:- A

You will need:- 

300g Potatoes, peeled and chopped into cubes
40g extra light cheddar cheese per person
4 rashers of cooked, smoky bacon, all fat removed
1 tbsp mustard powder
Pinch of salt & pepper
Low calorie cooking spray
1 red onion, finely chopped
1 red pepper, finely chopped
4 large skinless chicken breasts
1 tsp mustard powder
5 tbsp Worcestershire sauce
500g passata
3 tbsp balsamic vinegar
2 cloves of garlic, crushed
3 tbsp sweetener
Salt and pepper
1 red onion, diced

Method:-

Note:- The pulled chicken can be cooked and kept in the fridge for a few days, so you can make a batch up in advance

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.

Chop a red onion and layer on the bottom of your slow cooker

Add the chicken and the BBQ sauce and leave on low for 6 hours.  Alternatively you can cook in the oven on a low heat for 1.5 hours.

Pull the meat apart with 2 forks and mix with the excess sauce.

When ready to make up the casserole, Boil the potatoes in salted water to make mash.  Once cooked through, drain and use a masher to make a smooth mashed potato mix.

Add the mustard powder, onions, peppers, salt & pepper and mix well.

Lightly spray a 9 x 13 casserole dish with low calorie cooking spray, then add the mashed potato to make the base, spread evenly and press down

Top with the pulled chicken mix, then 40g extra light cheese per person (I weigh 40g at a time and place on each quarter of the casserole) Top with chopped cooked bacon and a few chillies

Place in oven until the cheese has melted and is bubbling.

L x

Monday, 25 January 2016

Slimming World Friendly Recipe:- Perfect Pesto Burger

This is an Italian inspired monster burger!  I used Slimming Worlds own burgers from Iceland, stacked with melted mozerella, tomatoes mushrooms and a creamy pesto.  The pesto can be used again for pasta or even as a tasty dip- keep in the fridge for up to 3 days! If you would rather make your own burgers, click here for my syn free burger recipe.  Fab with or without a wholemeal roll. 



Extra Easy Syn Values:- Free

Healthy extras:-  A (and B if serving with 60g wholemeal roll)

You will need:- 

For the burgers:- 

Slimming World frozen burgers (or recipe here for syn free burgers)
40g extra light mozerella per person
Handfull of chopped tomatoes, chopped
Handfull of mushrooms, chopped

For the pesto-
250g Fat Free Fromage Frais
Large handful of basil
Large handful of mint
Large handful of dill
2 Cloves of garlic (peeled)
Zest and Juice of a lemon
Plenty of black pepper and sea salt

To make the creamy pesto, blitz everything together in a food processor until completely smooth. Put in a saleable container and set aside.

Pre-heat grill to a medium heat.

Remove required amount of burgers from packaging (1 per person)

Place on to the wire rack of a grill pan. Grill at the furthest point from the heat.

Turn occasionally, then remove just before ready.   Put a layer of pesto on the burger, then mozzarella, mushrooms and tomatoes.

Place back under the grill until the cheese has melted.

Serve with a wholemeal bun (HE B) and syn free chips.

L x

Slimming World Friendly Recipe:- Tasty Toffee Oat Cookies

This is a great little treat and something a little different from your normal healthy extra B.  This recipe makes lovely golden oaty biscuits with a sweet toffee kick.   I drizzled mine with some white chocolate to make them extra luxurious at 1 syn each, but they are also great without.


Makes 8 small or 4 big.  Half of this recipe is your Healthy Extra B

Add 1 syn per biscuit if using white chocolate

You will need:-

70g porridge oats (unsweetened)
1 eggs
1/2 tub toffee Muller Light
25g powdered sweetener 
2 drops of vanilla essence
few squares of white chocolate

Method:- 

Pre heat oven to 180 degrees

Mix everything, except the chocolate, together in a bowl.  Use approx 1 tablespoon per cookie and spread out on a baking tray lined with baking paper.

Bake in the oven for 10 mins or until golden brown

Melt some chocolate and drizzle over the top

L x

Wednesday, 13 January 2016

Healthy Welsh Lamb Recipes


Any fellow Slimming World members will know that lamb is usually quite high in syns, especially mince. For this reason I previously avoided it, but there are actually plenty of lean cuts available for even the most health concious of foodies.  I've teamed up with Welsh Lamb to create some delicious healthy meals using the highest of quality Welsh Lamb Supreme - a very lean cut from the leg.

I wanted to create 2 different dishes that were packed full of flavours to compliment such a fine cut of meat, and help debunk the myth that lamb is a fatty food. Both meals are syn free on Slimming World!

Lamb is an excellent source of high quality protein, zinc and iron - all essential parts of a balanced diet. Protein is an especially important as part of a weight loss diet as it speeds recovery after exercise, curbs hunger and reduces muscle loss.

Slow Cooked Lamb Rogan Josh 



Extra Easy Syn Value:- Syn Free

Healthy Extras:- None

Once of the first lamb based dishes I think of, aside from a roast, is a Rogan Josh.  A spicy and aromatic curry with succulent tender lamb chunks, slow coked to perfection and really easy to make.  The lamb is marinated overnight to get maximum flavour and is well worth prepping up the night before. 

You will need:-

1 thumb-sized piece fresh ginger, peeled and grated
500g Welsh Lamb Supreme cut into 2.5cm cubes, all fat removed
4 cloves garlic, chopped
1 teaspoon turmeric
4 tablespoons fat free natural yoghurt
1 teaspoon crushed black peppercorns
2 medium red onions, halved
400g tinned chopped tomatoes
1 red pepper, halved and deseeded
1 yellow pepper
2 fresh red chillies, deseeded
½ bunch fresh coriander, leaves picked
4 whole cloves
1 tsp cinnamon 
1 tablespoon coriander seeds
chilli flakes
2 teaspoons smoked paprika
2 tbsp Madras curry powder
1 tbsp tomato puree
2 ripe tomatoes
2 bay leaves

Method:- 

* The night before you wish to cook it * In a dish mix together the chopped garlic, ginger, turmeric, yoghurt and black pepper and mix together.  Add the lamb to the yoghurt mix stir it around until it’s well coated. Cover and leave overnight in the fridge to marinate.

Preheat the oven to 170ºC/325ºF/gas 3. Add the onions and peppers in a food processor and whiz to the break up.  Add the chillies and blitze to a paste.

Using a large flat based sauce pan over a medium heat, add the onion and pepper paste to fry off gently. Add the rest of the spices and fry for 2 mins. 

Add the chopped tomatoes, tomato puree and mix well with the rest of the ingredients.   Add 200ml of water and mix well. 

Add the marinated lamb and transfer to an oven proof dish, cover and cook for 2 hours, remove and cook with the lid off for 20 minutes.

Serve with rice

Marinated Lamb Kebabs & Tzatziki


 

Extra Easy Syn Value:- Syn Free

Healthy Extras:- None

You will need:-

500g Welsh Lamb Supreme cut into 2.5cm cubes
6-8 kebab skewers 
2 red onions, peeled and quartered
2 red peppers, deseeded and cut into 2.5cm pieces
few cherry tomatoes
mushrooms
Wholemeal wraps, to serve
salad to serve

For the marinade-
1 tablespoon smoked paprika
2 cloves of garlic 
½ teaspoon cumin seeds
2 teaspoons coriander seeds
low calorie cooking spray
sea salt
freshly ground black pepper

For the Tzatziki
1 cucumber
2 garlic cloves, crushed
600ml fat-free natural yogurt
2 tbsps chopped fresh mint
Squeeze of lemon juice
Sea salt and freshly ground black pepper
3 spring onions, finely chopped

Method:- 

To make the marinade add all the ingredients for it to a pestle and mortar.  Grind down to make a paste and then rub into the lamb chunks.  Cover and leave in the fridge to marinade for at least 1 hour. 

Next prepare the Tzatziki. Peel the cucumber and dice it finely an mix in a bowl with the garlic, yoghurt, mint and lemon juice. Season to taste with salt and black pepper.

Once the lamb has marinated spike each piece of meat alternately with veg to make your stick.


Grill or use a griddle pan to cook for around 5 minutes, turning regularly, to give you nicely charred meat on the outside and rare
on the inside. Allow to rest for a few minutes before serving. 

Serve on a bed of salad with wholemeal wraps and drizzle with Tzatziki.

For more amazing lamb recipes check out eatwelshlamb.com

L x

Sunday, 3 January 2016

Slimming World Friendly Recipe:- Country Breakfast Bowls (freezable)

I came across this amazing recipe and idea of make ahead breakfasts, and knew something like this would be perfect for us SW members. I got my thinking cap on and adapted the recipe to suit a healthier eating plan.

The great thing with these bowls is that they can be kept in the fridge to reheat and eat for the week or stored in the freezer for a later date. Frozen foods maintain better quality if you refrigerate them until they’re completely cool before freezing. They don’t form big, destructive ice crystals that way. So, pop them in the refrigerator and then later on transfer whatever you think you won’t be able to consume within 5-6 days into the freezer.



Extra Easy Syn Value:- Free


Healthy Extras:- Optional A
You will need:-

1 pack SW sausages (from Iceland) or bacon with all fat removed
2 large potatoes, chopped into small cubes
Handful of large cherry tomatoes, halved
Handful of mushrooms chopped
5 Eggs
1 Pepper chopped
1 tsp smoked paprika
½ tsp garlic powder 
½ tsp salt
Low calorie cooking spray
Optional: 40g extra light cheese
Method:- 

Preheat the oven to 180 degrees.  Add the SW Sausages or bacon in a tray to cook through

Place the potato cubes in a large bowl and spray with low calorie cooking spray, smoked paprika, garlic powder, salt, and some freshly cracked pepper. Toss the potatoes until they are well coated in cooking spray and seasoning.

Line a baking sheet with foil and give it a light spritz of non-stick spray. Spread the potatoes out over the baking sheet so they are in a single layer. Roast the potatoes in the preheated oven for 45min to one hour, or until they are tender and golden brown. Stir the potatoes once, about half way through.

When the potatoes are close to being finished, crack the eggs into a large bowl and gently whisk them. Spray a frying pan with low calorie cooking spray.  Fry off the mushrooms, peppers and tomatoes. Add the eggs. Gently move the eggs around the pan until they are mostly solid, but still moist in appearance and mixed with the other ingredients. Be careful not to over cook the eggs at this point because they will cook further upon reheating the breakfast bowls.

To assemble the bowls add the roasted potatoes into 5 plastic containers.  Add the cooked sausages (chopped) then the egg mixture.  Top with cheese if you want to use your health extra

Chill the bowls in the refrigerator before transferring to the freezer. Or, leave them in the refrigerator if you plan to eat them within 5-6 days.

L x

Wednesday, 30 December 2015

My Slimming World Survival Guide!

As I'm writing this post it's New Years Eve, Eve. 2015 is nearly over and I've had some ups and downs, and I don't just mean my weight! I had a great Christmas with Nick and he VERY kindly got me a brand new laptop!! Mine blew up about 4 months ago which has certainly hindered my ability to post blogs!

After a food filled Christmas I am finally ready to get back on the wagon and armed with my new laptop, I'm ready to bring you some fab new Slimming World friendly recipes! To help you (and myself!) get back on track I have compiled my Slimming World survival tips! We can all do this together- I believe in us! 2016 is the year I hit target!!

(obligatory inspirational quotes!)


1.  Join Slimming World.

It's pretty self explanatory. I have tried doing it alone and with a membership and going solo is much harder.  Find your nearest group on the website.  If you worry about going to a group (like me!) Slimming World offer an online membership.  Each week, they ask you to weigh in (in the privacy of your own home) and celebrate every milestone you achieve with awards and congratulations – your first half stone, your Club 10 target and your self-set weight loss target – the weight you've always dreamed of.


2. Join My Facebook Support Group!

I am not a SW consultant and I can't give you any "official" advice, but I am a human and I want to help everyone as best I can.  I started a Facebook support group with over 400 amazing, friendly members.  We share meal pictures, hints, tips and progress.  It is like my very own virtual group.  It is closed so none of  your friends can see what you're posting, so you can request to join it here.  Don't forget to follow my social media if you want to keep up to date with new recipes Pinterest, Youtube, Facebook, Twitter, Instagram


3. Plan Your Meals

I find the easiest way to stay on plan is to know what you're eating. Whether you make a 7 day meal plan or a few days at a time, plan something. A great starting point (even if you're not a paid up member!) is the free 7 day meal plan on the SW website. Just amend to suit your tastes- you could even throw in a few of my recipes instead! My SW Catalogue is here and you can grab the 7 day meal plan here.

4. Do a Big Shop

Get everything you need in the house, and get rid of everything you don't!  if you don't have anything naughty in the house you can't get tempted. I love this amazing list from Slimming World Survival, THE ULTIMATE, PRINTABLE GENERIC SLIMMING WORLD SHOPPING LIST! Make sure you pick out recipes you like and include all the ingredients

5. Keep a Diary 

There is more than one way to keep a diary!  I will be updating my blog with weekly updates, and posting *most* of my meals on Instagram.  This is a great way to keep track of what you eat and your progress, putting it in a public forum makes it more real and could even inspire others. 

6. Don't Make Excuses!

There are loads of excuses you can make, I am so guilty of this too.  People complain that SW can be time consuming, but as proven in my amazing blog post "How to prepare 7 Slimming World friendly freezer meals in under 1 hour!", it doesn't have to be!


7. Don't Ruin a Good Tomorrow Because of a Bad Today

If you do fall off the wagon there is always damage limitation! Because you have 1 bad day don't let it turn into a bad week  Conserve your syns for the next few days and eat plenty of speed food!

8. The more your drink, the more you shrink!

Drink plenty of water, preferably 2 litres a day! 

9. Set Realistic Goals

While you have an end target, try setting your self mini targets too. A stone, maybe even half, the more targets you hit the better you feel!

10. Treat Yourself!

Your syns are there to be used- make sure you use them! Save them up throughout the day to have a bit of chocolate, or maybe even a glass of wine.  That's the beauty of Slimming World!

L x


Wednesday, 2 December 2015

Slimming World Friendly recipe:- Mighty Mexican Bake

An amazing pasta bake with a Mexican twist! Like this?  You might like my other pasta bakes! BBQ Chicken Pasta Melt, Giant Stuffed Pasta Shells, Chile Nacho Style Pasta Bake



Serves- 4

Extra Easy Syn Value:- 2 per serving

Healthy Extra:- A

You will need:-  

500g of extra lean beef mince
1 red onion, finely chopped
2 tbsp Worcestershire sauce
2 cloves of garlic, crushed
1 red pepper, chopped
1 tin of red kidney beans (or taco bean mix)
1 tablespoon of chilli powder
2 teaspoon of cumin powder
1 teaspoon of oregano
1 carton of passata
1 teaspoon of smoked paprika
½ teaspoon of cayenne pepper
250g of pasta (any will do!)
160g extra light cheddar (4 xHEa's), grated
salt and black pepper
1 WW wholemeal wrap, cut in to thin slices

Method:-

Preheat oven to 180 / Gas mark 4

Spray some frylight in a pan over a medium heat

Add onions and peppers and fry until soft, then add the beef mince, Worcestershire sauce and garlic and cook, stirring continuously
  
Mix in the passata, spices, herbs, red kidney beans and bring to a boil. Reduce heat and simmer until sauce thickens. Season as needed with salt and black pepper.
  
Meanwhile, cook pasta in boiling hot water and cook until pasta is firm to the bite. Drain and mix together with the Mexican beef mix.

Place in a oven proof dish and top with the tortilla slices and then grated cheddar.

Bake in oven till cheese has melted and is golden, approx 30 mins.

L x