How to prepare 7 Slimming World friendly freezer meals in under 1 hour!




Following the Slimming World plan can be time consuming, with the emphasis being on preparing fresh meals with fresh ingredients. I always try and make my meals fresh daily but I know that after a long day at work the last thing you want to do is start cooking!

I then had an idea!  After lots of recipe developing, timed runs and testing, I can now share this post! This post will show you that if you can spare just 1 hour (excluding time buying the ingredients) you can prepare 7 meals (which can feed up to 4!) and freeze them ready to be placed in your slow cooker in the morning to cook all day (or in the oven if don't have a slow cooker!).

By having everything prepped and ready to go when you need them, all you need to do is put them in the slow cooker in the morning and boil some rice/pasta if needed on the night, which gives you more time to relax after your day!


The 7 meals that we will be preparing are:-

BBQ Bacon Wrapped Chicken
Garlic & Lemon Chicken Casserole
Chilli Con Carne
Sausage & Bean Casserole
Teryaki Beef 
Turkey Bolognese
Vegetable Curry

First things fist:
  • Make sure you have all the ingredients.  Download my shopping list here, don't forget to tick off anything you already have in the house!
  • When you're ready to start making, ensure all your ingredients are out and ready
  • Get your freezer bags out and label them with each meal. It is easier to have everything to hand once you start making!

Get Prepping:- 


I find it best to focus on one meal at a time.


Turkey Bolognese


Extra Easy Syn Value:- Syn free

Healthy Extras:- None

500g Lean Turkey Mince
2 garlic cloves
1 small onion
2 tins chopped tomatoes
salt & pepper to taste
1 teaspoon basil
1 teaspoon sweeter
1 vegetable Stock cube
1 tbsp tomato purée

Brown off the mince in a frying pan and leave to cool.

Chop the onions and garlic cloves.  Once the mince is cooled add all the ingredients into the bag and shake well

3 hours on high in a slow cooker, 7 hours on low or for 45 minutes in the oven. Boil some pasta to serve

Chilli Con Carne




Extra Easy Syn Value:- Syn free

Healthy Extras:- None

1 large red onion
2 garlic cloves
2 fresh chillies
500g lean beef mince (5% fat or less)
2 tsps ground cumin
1 tsp ground coriander
1 tsp paprika
A pinch of cayenne pepper
1 green pepper and 1 yellow pepper, chopped
4 ripe plum tomatoes, chopped
300ml beef stock
Salt and freshly ground black pepper
400g tin of red kidney beans

Chop the onion, peppers and crush the garlic cloves.  Place all the ingredients in the bag and shake up.

Deforst thoroughly if freezing before cooking, cook for 3 hours on high in a slow cooker, 7 hours on low or for 45 minutes in the oven.

Boil some rice to serve

BBQ Bacon Wrapped Chicken



Extra Easy Syn Value:- Syn free

Healthy Extras:- A (if using cheese)

Sauce:-
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 
1 tsp smoked paprika 
(1 skinless chicken breast per person) 
(enough bacon to wrap each breast, all fat removed) 
1 medium red onion 
1 red pepper 
Mushrooms 
low calorie spray 
sweet potatoes 
Mini Carrots 
Mushrooms
80g extra light cheddar cheese to serve

Mix together all of the sauce ingredients

Chop up all of the veggies and place in the bag, wrap chicken breasts in bacon and set on top of the veg, pour sauce BBQ over the top of everything then seal the bag.

Deforst thoroughly if freezing before cooking, cook for 3 hours on high in a slow cooker, 7 hours on low or for 45 minutes in the oven.  Top with cheese  for the last 30 mins of cooking

Garlic & Lemon Chicken Casserole


Extra Easy Syn Value:- Syn free

Healthy Extras:- None

900g skinless and boneless chicken thighs
2 onions
2 large carrots
200g green beans
1 lemon
4-5 sprigs of tarragon
Low calorie cooking spray
1 bulb of garlic
700ml chicken stock
1 tsp chicken gravy granules
Salt and freshly ground black pepper

Place the chicken in the bottom of the bag. Pour cool stock over the chicken then cut lemon in half.  Use one half to squeeze the juice onto the chicken, slice the other half and add it in the bag.,  Chop the veg and garlic

Deforst thoroughly if freezing before cooking, cook for 3 hours on high in a slow cooker, 7 hours on low or for 45 minutes in the oven.  Serve with mashed 

Teriyaki Beef


Extra Easy Syn Value:- Syn free

Healthy Extras:- None

Beef chunks 
5 tbsp Teriyaki Marinade
2 tbsp water
Stir fry veg
2 cloves garlic
2 chillies
small chunk ginger

Place the beef chunks in the bottom of the bag.  Pour over the teriyaki, water.  Chop the chillies, garlic and grate the ginger.  Add in with the beef and shake the bag around.

Top with stir fry mixed veg and seal the bag.

Deforst thoroughly if freezing before cooking, cook for 3 hours on high in a slow cooker, 7 hours on low or for 45 minutes in the oven.  Boil some dried noodles to serve.


Vegetable Curry


Extra Easy Syn Value:- Syn free

Healthy Extras:- None


1 cauliflower
1 Brocoli
2 sweet potatoes
Carrots
handful of green beans
3/4 tsp turmeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tbsp tikka curry powder
1 carton passata 
1 chilli
Fat free fromage frais

Peel, chop all the veg and place in the bottom of the bag.  Mix the chilli powder, chilli, cumin, curry powder and passata together in a bowl and pour over the top.

Defrost thoroughly if freezing before cooking, cook for 3 hours on high in a slow cooker, 7 hours on low or for 45 minutes in the oven.

Boil some rice to serve, stir tbsp of fat free fromage frais through just before serving. 

Sausage Casserole


Extra Easy Syn Value:- Syns depend on sausages used, I used 10 Heck sausages which worked out as 5 syns for the whole casserole.

Healthy Extras:- None

1 Mixed Italian herbs
10 low syn sausages (I used Heck Chicken Italia, 1/2 a syn each)
1 carton of passata
1 tbsp tomato purée
1 tin mixed bean salad
1 onion
1 tsp smoked paprika
Cherry tomatoes, chopped
Mini carrots
baby corn
1 garlic clove

Chop the onions, garlic and tomato and place in the bag.  Add the sausages.  Mix all the rest of the ingredients together in the bag and seal.

Defrost thoroughly if freezing before cooking, cook for 3 hours on high in a slow cooker, 7 hours on low or for 45 minutes in the oven.


L x


Related Posts Plugin for WordPress, Blogger...