Wednesday, October 15, 2014

Slimming World - Vegetable Couscous With Lemon Chicken

Serves 4
Ready in approx. 30 minutes

Syns - Extra Easy FREE

Ingredients 

150g plain dried couscous
4 skinless chicken breasts, thinly sliced or cut into small pieces
Zest and juice of 1 lemon
Fry light
2 red onions, thinly sliced
2 garlic cloves, finely chopped
1 tsp cumin 
300g broccoli, cut into florets
1 carrot, cut into thin strips
1 red chilli, deseeded and finely chopped
A small handful of finely chopped fresh mint
A small handful of finely chopped fresh coriander
Salt and freshly ground black pepper

Method

1. Pour 225ml of boiling water over couscous, or just enough to cover. Leave to rest for 10-12 minutes, or until all the water has been absorbed. Use a fork to fluff up the couscous.

2/ Spray a large frying pan with fry light and place over a medium to high heat. Whilst the pan is heating toss the chicken with half the lemon juice in a bowl.

3. Add the chicken, onion and garlic to the pan and stir-fry for 8-10 minutes, or until the onions have softened and the chicken is cooked through. Add the cumin seeds for the last minute.

4/ Meanwhile steam the carrots and broccoli until tender, approx. 4-5 minutes. Once cooked drain and add to the chicken. Add the chilli, stir well and continue to cook for 2-3 minutes. 

5. Stir the remaining lemon zest and juice, mint, coriander and fluffed up couscous into the chicken, season and serve immediately.

Tuesday, February 4, 2014

Slimming World - Mint Chocolate Chip Ice Cream

Serves 6
Ready in About 30 minutes, plus 6-9 hours freezing time

Syns per Serving - All Choices 5
* Pregnant women, the elderly and babies should not eat raw or partially cooked eggs.

Ingredients

8 tbsp sweetener
400g ready-made low-fat custard
3 x 125g pots Danone Activia 0% Fat free Vanilla yogurt
1-2 tsp peppermint extract
A few drops of green food colouring
2 medium egg whites*
50g dark chocolate chips

Method

1. Put the sweetener, custard, yogurt, peppermint extract and food colouring in a bowl and mix well. In a separate bowl, lightly beat the egg whites until frothy.

2. Add the egg whites to the custard mixture and stir well. Pour into a shallow, freezerproof container, cover and freeze for 2-3 hours.

3. Remove from the freezer and blend in a food processor until smooth. Stir in the chocolate chips, then return to the container, cover, and freeze for 1-2 hours, or until the ice cream is starting to set around the edges.

4. Take out of the freezer and use a fork to beat and break up the ice crystals. Freeze for a further 3-4 hours, beating with a fork every 30-40 minutes, until firm enough to scoop.

5. Remove the ice cream from the freezer 10-12 minutes before serving. 

Slimming World - Provencal Chicken

Serves 4
Ready in about 1 hour 30 minutes

Syns - Extra Easy Free | Original Free

Ingredients

Frylight
Salt and freshly ground black pepper
8 large skinless chicken thighs
600g tomatoes, thickly sliced
2 large courgettes, thickly sliced
3 large red onions, thickly sliced
4 garlic cloves, finely chopped
1 tbsp dried herbes de Provence
1 tsp dried red chili flakes
Finely grated zest and juice of 1 unwaxed lemon
6 tbsp tomato puree
150ml chicken stock
A small handful of fresh flat-leaf parsley, finely chopped, to garnish

Method

1. Preheat your oven to 160c/Fan 140/Gas 3. Place a large frying pan sprayed with Frylight over a high heat. Season the chicken and fry for 2-3 minutes on each side. Transfer to a plate.

2. Spray an ovenproof casserole dish with Frylight. Scatter the tomatoes, courgettes and onions over the base. Put the chicken on top in a single layer and sprinkle with the garlic, herbes de Provence, chilli and lemon zest and juice.

3. Mix the tomato puree and stock in a jug. Pour over the chicken and veg, cover with foil and bake for 40 minutes. Remove the foil and cook for a further 15-20 minutes, or until the chicken is cooked through. Garnish with parsley and serve. 

Thursday, January 16, 2014

Slimming World - Mixed Vegetable Chow Mein

Serves 4
Ready in about 15 minutes

Syns per serving - Extra Easy Free - Green Free

Ingredients

300g dried egg noodles
frylight
200g chilled Quorn Chicken Style Pieces
2 garlic cloves, crushed
1 tsp finely grated fresh root ginger
1 red chilli, deseeded and finely chopped
1 large carrot, peeled and cut into matchsticks
1 large courgette, peeled and cut into matchsticks
100g mangetout, thinly sliced
1 red pepper, deseeded and cut into thin strips
150g shiitake or chestnut mushrooms, thickly sliced
12 spring onions, cut diagonally, into short lengths
225g can water chestnuts, drained and rinsed
60g beansprouts
4 tbsp soy sauce
2 tbsp rice wine vinegar
A handful of fresh coriander leaves, chopped


Method

1. Cook the noodles according to the packet instructions. Drain and then set aside.

2. Meanwhile, spray a large wok or frying pan with Frylight and place over a high heat. Stir-fry the Quorn for 5 minutes. Add the remaining ingredients except the noodles, soy sauce, vinegar and corriander, then stir-fry for 8-10 minutes, or until just tender.

3. Stir in the noodles and remaining ingredients and toss well. Serve immediately.

Wednesday, January 15, 2014

Slimming World - Kofta Curry with Turmeric Rice

Serves 4
Ready in about 1 hour 15 minutes

Syns per serving - Extra Easy Free

Ingredients

For the turmeric rice:

Frylight
2 tsp cumin seeds
2 cloves, 1 cinnamon stick and 1 dried red chilli
Half a tsp ground turmeric
300g dried basmati rice
300g baby spinach, roughly chopped
700ml vegetable stock
Salt and freshly ground black pepper

For the Kofta curry:

700g extra-lean minced beef
1 tbsp finely grated fresh root ginger
2 garlic cloves, finely chopped
2 tsp fennel seeds, crushed
1tsp each of ground cinnamon and medium chilli powder
500g passata
2 tsp black mustard seeds
4 plum tomatoes, roughly chopped
1 tbsp medium curry powder
1 tsp sweetener
150g fat-free natural yogurt
A small handful of fresh mint leaves, roughly chopped, to garnish

Method

1. To make the rice, place a pan sprayed with frylight over a medium heat. Add the spices, rice and spinach and stir-fry for 1-2 minutes. Add the stock and bring to the boil. Season with a little salt, cover tightly, reduce the heat to low and cook for 15 minutes. Remove from the heat and leave to stand for 15-20 minutes.

2. Meanwhile, put the beef, ginger, garlic, fennel seeds, cinnamon and chilli powder in a bowl and season. Using your hands, mix until well combined, then divide into 28 portions and shape each into a small ball. Cover and chill in the fridge until needed.

3. Put the passata, mustard seeds, tomatoes, curry powder and sweetener in a pan. Bring to the boil then reduce the heat to medium-low. Season well and cook for 12-15 minutes, stirring occasionally.

4. Add the meatballs to the pan, cover and cook gently for 15-30 minutes, turning them occasionally, until cooked through.

5. Divide the rice and kofta curry between 4 bowls. Drizzle the yogurt over the curry, garnish with mint leaves and serve.

Tuesday, January 14, 2014

Slimming World - Barnsley chops with mustard mash and gravy

Serves 4
Ready in about 1 hour

Syns per serving -  extra easy ½
Ingredients

Frylight
400g shallots, peeled
400ml lamb or beef stock
1 tbsp chicken or beef bovril 
1 tbsp gravy granules
A sprig of fresh rosemary
700g potatoes, peeled and chopped 
1 tsp mustard powder mixed with 1 tbsp water
A handful of fresh parsley, finely chopped 
200g fat-free natural fromage frais 
300g spring greens, shredded
3 carrots, peeled and cut into strips 
75ml vegetable stock
Salt and freshly ground black pepper
4 Barnsley chops  (or 8 lamb loin chops), all visible fat removed 

Method

1. Spray a frying pan with frylight and place over a medium-low heat. Stir-fry the shallots for 2-3 minutes. Reduce the heat to low and cook for 6-8 minutes, stirring occasionally. Stir in the lamb or beef stock, bovril, gravy granules and rosemary. Bring to the boil, then reduce the heat and simmer for 15-20 minutes.

2. Meanwhile, boil the potatoes for 15-20 minutes. Drain and return to the pan. Add the mustard, parsley and fromage frais, and mash until smooth. Set the gravy and mash aside and keep warm.

3. Spray another frying pan with frylight and cook the spring greens and carrots over a high heat for 3-4 minutes. Add the vegetables stock, bring to the boil and cook for 5-6 minutes, or until the vegetables are tender.

4. Preheat the grill to medium. Season the chops and cook for 4-5 minutes on each side for rare, 7-8 minutes for medium, and 10-11 minutes for well done. Divide the mash and chops between four plates, remove the rosemary from the gravy and pour over. Serve with the vegetables and a twist of black pepper.

Tuesday, November 19, 2013

Slimming World - Beef Steak Pot Roast

Serves 4
Ready in about 8 hours

Syns - Extra Easy Free

Ingredients

4 fillet steaks, all visible fat removed
200g baby new potatoes
200g baby carrots, peeled and trimmed
200g green beans, trimmed
1 garlic bulb, cloves separated and peeled
1 tbsp black peppercorns
2 tbsp white wine vinegar
200ml boiling hot beef stock
2 tbsp dried dill
Salt
A handful of fresh dill, chopped, to garnish

Method

1. Put the steaks, vegetables, garlic, peppercorns, white wine vinegar, stock and dried dill in a slow-cooker pot and stir well.

2. Season with a little salt, cover and cook on low for 7-8 hours, or until the meat is tender. Season to taste.

3. Divide the pot roast between 4 plates, garnish with the chopped fresh dill and serve.


Note:

If you do not have a slow cooker, simply preheat your oven to 160c/fan 140c or gas 3. Place all ingredients in a large casserole dish and stir well. Cook in the oven for 2 to 2 and half hours, or until meat is tender, then garnish with the fresh dill and serve. 

Monday, November 18, 2013

Slimming World - Italian Bean Stew

Serves 4
Ready In About 30 Minutes

Syns - Green 1, Extra Easy 1

Ingredients

4 shallots, finely chopped
2 garlic cloves, crushed
2 celery sticks, cut into small cubes
1 large carrot, peeled and cut into small cubes
1 red pepper, deseeded and cut into small cubes
1 tsp dried mixed herbs
A large handful of fresh basil, finely chopped, plus a few whole leaves to garnish
400g can chopped tomatoes
2 tbsp sun-dried tomato puree
100g dried pasta (any small shapes)
200ml vegetable stock
400g can borlotti beans, drained
Salt and freshly ground black pepper

Method

1. Put the shallots, garlic, celery, carrot and pepper in a large pan and cook, stirring, over a medium heat for 2-3 minutes. Add the dried herbs, chopped basil, tomatoes, tomato puree, pasta and stock and bring to the boil.

2. Reduce the heat to low, cover and cook gently for 15-20 minutes, or until the vegetables are tender and the pasta is cooked.

3. Stir in the beans and cook for 2-3 minutes, or until piping hot. Season well and divide between four plates. Garnish with the basil leaves and serve.

Thursday, September 26, 2013

Slimming World - Seafood Ratatouille Casserole





Serves 4
Ready in about 30 minutes

Syns - Extra Easy Free, Original Free

Ingredients

Fry light
1 medium aubergine, cut into small chunks
1 large onion, roughly chopped
1 courgette, cut into small cubes
1 red pepper, deseeded and roughly chopped
2 garlic cloves, chopped
400g can chopped tomatoes
400g can cherry tomatoes
A large handful of fresh basil, finely chopped, plus a few whole leaves to garnish
500g large raw king prawns, peeled with the tails left on
200g baby squid rings
200g fresh mussels, cleaned, discarding any that are already open
400g skinless and boneless salmon fillets, cut into bite-sized pieces
Lemon wedges, to serve

Method

1. Spray a large casserole dish with Fry light and place over a medium heat. Add the aubergine, onion, courgette, pepper and garlic, then stir-fry for 4-5 minutes.

2. Add the tomatoes and chopped basil and bring to the boil. Cover, reduce the heat and simmer for 12-15 minutes.

3. Add the prawns, squid mussels and salmon. Toss to mix well and season. Cover and cook over a low heat for 10 minutes, or until the fish is cooked through, the mussels have all opened, and the prawns are pink.

4. Divide the casserole between 4 bowls. Add a twist of black pepper, garnish with the basil leaves and serve with the lemon wedges for squeezing over.

Thursday, August 29, 2013

Slimming World - Thai-style Turkey Burgers and Chips

Serves 4
Ready in about 30 minutes

Syns - Extra Easy ½
Add 6 syns if not using the wholemeal roll as a Healthy Extra

Ingredients

For the chips

3 baking potatoes, peeled and cut into chips
Fry light
salt

For the burgers

2 garlic cloves, finely chopped
½ onion, finely chopped
650g extra lean turkey breast mince
A small handful of fresh coriander, finely chopped
3 sprigs of fresh mint, leaves finely chopped
1 red chilli, deseeded and finely chopped
1 fresh lemongrass stalk, finely chopped
4 x 60g wholemeal rolls, split
8 romaine lettuce leaves
1 red onion, sliced
1 tomato, sliced

For the salad

1 cucumber, cut into thin ribbons
2 carrots, peeled and cut into thin ribbons
12 red radishes, thinly sliced
juice of 1 lemon
salt and freshly ground black pepper

For the spicy mayo

½ tsp smoked paprika
2 level tbsp extra-light mayonnaise

Method

1. Preheat your oven to 180c/fan 160/Gas 4 and line a baking tray with baking paper. Boil the chips for 3-4 minutes, then drain, shaking them slightly to roughen up the edges. Transfer to the baking tray in a single layer, spray with fry light and bake for 15-20 minutes, or until golden.

2. Meanwhile, preheat your grill to medium-high. Put the garlic, onion, mince, coriander, mint, chilli and lemongrass in a blender and whizz until well combined. Divide into 4 portions and shape each into a burger. Grill for 12-15 minutes, turning halfway, or until cooked through.

3. Put the cucumber, carrots, radishes and lemon juice in a bowl, season and toss well. In another bowl, mix the smoked paprika and mayonnaise.

4. Toast the rolls for 1-2 minutes. Layer the lettuce, onion and tomato on the base. Top with the burger and ½ tbsp of the spicy mayo, then the roll lid. Season the chips with salt and serve with the burgers and salad.

Wednesday, August 28, 2013

Slimming World - Baked Salmon Florentine

Serves 4
Ready in about 30 minutes

Syns - Extra Easy 1 Original 1

Ingredients

400g baby spinach
6 spring onions, sliced
Salt and freshly ground black pepper
Fry light
4 skinless and boneless salmon fillets
6 plum tomatoes, finely chopped

For the cheese sauce

120g fat-free natural fromage frais
50g Philadelphia Extra light
1 tsp mustard powder
1 garlic clove, grated
A small handful of fresh dill, roughly chopped, reserving some to garnish
150ml boiling hot vegetable stock

Method

1. Preheat your oven to 200c/Gas 6/Fan 180c. Put the spinach in a colander and pour over boiling water until it wilts. Press out the excess water using the back of a spoon, then transfer the spinach to a bowl. Add the onions, season and toss well.

2. Lightly spray a shallow ovenproof dish with Fry Light. Spread the spinach mixture in an even layer on the base, then put the salmon fillets on top in a single layer. Season well and top each fillet with the tomatoes. Bake for 10-12 minutes, or until just cooked through.

3. Just before serving, put the fromage frais, Philadelphia, mustard powder, garlic and dill in a food processor and whizz until smooth, adding the stock as you go. Season and transfer to a warmed serving bowl.

4. Divide the spinach and salmon between 4 plates. Garnish with the reserved dill and serve with the cheese sauce on the side for pouring over.

Thursday, August 8, 2013

Slimming World - Vanilla and Clementine Cheesecake

Serves - 10
Ready in about 1 hour 45 minutes, plus overnight chilling time

Syns - Green 4½ - Original 4½ - Extra Easy 4½

Ingredients

10 digestive biscuits, finely crushed
50g Flora light, melted
1 vanilla pod
750g quark
3 large eggs, lightly beaten
1 tsp ground cinnamon
2 tsp vanilla essence
4 tbsp sweetener
8 clementines, peeled and sliced horizontally, plus the finely grated zest of 6 of the fruit
200g fat-free fromage frais
100g frozen redcurrents, to serve
½ level tsp icing sugar, to dust

Method

1. Put the biscuits and melted spread in a bowl and mix well. Spoon into a 22cm-diameter, non-stick, loose-bottomed, cake tin. Flatten using the back of a fork, cover and chill in the fridge for 30 minutes.

2. Preheat the oven to 160C/Fan 140/Gas 3. Split the vanilla pod in half lengthways and scrape the seeds into a bowl. Add the quark, eggs, cinnamon, vanilla essence, sweetener and two-thirds of the clementine zest. Beat until well combined.

3. Pour the mixture over the prepared cheesecake base and bake for 50-55 minutes, or until just set and golden.

4. Leave the cheesecake to cool completely, then cover with cling film and chill in the fridge for 6-8 hours, or overnight if time permits.

5. To serve, spread the fromage frais over the cheesecake, top with the clementine slices, and the remaining clementine zest and frozen redcurrents, and dust with the icing sugar. Cut into 10 slices and serve immediately.  

Tip - Replace the vanilla essence with 1 level tbsp cocoa powder for a chocolatey version! :) 

Thursday, May 30, 2013

Slimming World - Curried Pork Brochettes with Mango Salsa

Serves 4
Prep time: 20 minutes + chilling
Cooking Time - 10 minutes

Syns - Original FREE

Ingredients

1 red chilli, deseeded and finely chopped
6 spring onions, trimmed and finely sliced
900g/2lb lean pork mince
2 tbsp medium or hot curry powder
3 tbsp finely chopped mint leaves
50g/2oz very low-far natural yogurt
finely grated zest and juice of 1 lime
salt and freshly ground black pepper

for the salsa

1 ripe mango, peeled, stoned and finely diced
1 bottle roasted red pepper, drained and finely diced
2 tbsp chopped coriander leaves
2 tbsp chopped mint leaves

Method

1. Place the chilli, spring onions, pork, curry powder, mint leaves, yogurt, and lime zest and juice in a bowl and mix well using your fingers. Season, cover and chill for 2-3 hours in the fridge.

2. Meanwhile, make the salsa by combining all the ingredients in a bowl, toss to mix well and cover and store in the fridge until ready to serve. if you're using bamboo skewers, put eight of them into a bowl of water to soak.

3. Preheat the grill to high. Divide the mince mixture into 32 portions and shape each one into a small ball. Thread four balls onto each skewer and cook under the grill for 4-5 minutes on each side or until cooked through. Serve immediately accompanied by the salsa. 

Slimming World - Vegetable Quiche

Serves 1
Ready in about 50 minutes

Syns per serving: Green FREE, Original FREE, Extra Easy FREE

Ingredients

Peppers, diced
onions, chopped
courgettes, diced
baby sweetcorn, sliced
mushrooms, chopped
tomatoes, sliced
3 eggs
150g fat free natural cottage cheese

Method

1. Prepare whatever Superfree veggies take your fancy… we’ve used peppers, onions, courgettes, baby sweetcorn, asparagus, mushrooms and tomatoes. You can dry-fry them until soft or leave them raw for extra crunch.

2. Mix together the 3 eggs, 150g fat-free natural cottage cheese and some chopped parsley.


3. Lay the chopped vegetables out in an oven-proof flan dish then pour the cottage cheese mix over.


4. Pop in the oven at 190ºC/375ºF/Gas 5 for around 30 minutes, or until the quiche is set and golden brown.

Slimming World - Summer Prawn Salad

Serves 4
Ready in about 15 minutes

Syns - Green Free

Ingreidents

800g/1lb 12 oz cooked tiger prawns
1 large cucumber
350g/12oz cherry tomatoes
6 spring onions
25g/1oz wild rocket leaves

For the dressing

100g/4oz very low-fat natural yogurt
100g/4oz very low-far natural fromage frais
8 tbsp chopped fresh dill
1 tsp artificial sweetener
juice of 1 lemon
salt and freshly ground black pepper

Method

1. Place the prawns in a large mixing bowl. Peel the cucumber and then halve lengthways. Using a small spoon, deseed both the halves and discard. Cut the cumber into thin slices and place with the prawns.

2. Halve the cherry tomatoes and thinly slice the spring onions and add to the salad bowl with the rocket leaves. Toss to mix well.

3. Make the dressing by mixing together the yogurt and fromage frais until smooth. Add the dill, sweetener and lemon juice. Season and stir to mix well.

4. To serve, divide the salad between four chilled plates and spoon over the dill and yogurt dressing.

Tuesday, February 26, 2013

Slimming World - Pork Escalopes in Marsala Sauce

Serves 4
Ready in about 25 minutes

Syns per serving - Extra Easy 1½, Original 1½, Green 10

Ingredients

4 fresh sage leaves
4 lean pork leg escalopes, all visible fat removed
4 slices Parma ham
Fry Light
50ml Marsala
300ml chicken stock
1 tsp chicken liquid stock concentrate
4 lemon wedges to serve
A small handful of fresh flat-leaf parsley, roughly chopped, to garnish

Method

1. Put a sage leaf in the centre of each pork escalope, then wrap a slice of Parma ham around the middle.

2. Place a large frying pan over a medium heat. Spray the pork all over with Fry light and cook for 3-4 minutes on each side, or until cooked through. Transfer to a plate and set aside.

3. Add the Marsala, stock and stock concentrate to the pan. Scrape up any bits of pork using a wooden spoon and allow to bubble for 4-5 minutes. Return the pork to the pan, spoon over the sauce and cook gently for 1-2 minutes, or until hot through.

4. Divide the pork between 4 plates, add a lemon wedge, pour over the sauce and garnish with the parsley. Serve with roast potatoes and vegetables.


Tuesday, February 19, 2013

Slimming World - Vegetarian Spaghetti Bolognese

Serves 4
Ready in about 50 minutes

Syns per serving - Green Free

Ingredients

1 onion, peeled and roughly chopped
2 large carrots, peeled and roughly diced
2 sticks of celery, roughly sliced
2 tsp dried mixed herbs
pinch of cayenne pepper
4 garlic cloves, peeled and crushed
150ml vegetable stock
2 x 400g cans chopped tomatoes
1 tbsp artificial sweetener
350g Quorn mince
salt and freshly ground black pepper
350g dried spaghetti 
chopped flat-leaf parsley, to garnish

Method

1. Place the prepared vegetables in a large non-stick frying pan or wok with the dried mixed herbs, cayenne, garlic and stock. Place over a medium heat and bring to the boil. Cook for 3-4 minutes, until the vegetables begin to soften.

2. Stir in the chopped tomatoes, sweetener and Quorn mince. Season well, bring to the boil then cover, reduce the heat and cook gently for 20-25 minutes, stirring often, until the sauce is thick and the vegetables tender.

3. Meanwhile, cook the pasta according to the packet instructions. Drain and keep warm.

4. To serve, divide the cooked spaghetti between four warmed plates and top with the chunky bolognese sauce. Garnish with chopped parsley and serve immediately. 

Slimming World - Tabbouleh

Serves 4
Ready in about 20 minutes + standing time

Syns per serving - Green Free

Ingredients

100g bulgar wheat
750g ripe plum tomatoes
6 spring onions
2 large bunches flat-leaf parsley
50g mint leaves
juice of 3 lemons
60ml chicken stock made from Bovril
pinch of ground allspice
salt and freshly ground black pepper

To serve
small cos or little gem lettuce leaves

Method

1. Soak the bulgar wheat for 15-20 minutes in a large bowl of cold water until soft and swollen. Check the grains to see if tender, then drain thoroughly, pressing out any excess liquid.

2. Transfer the soaked bulgar wheat to a large, shallow, non-reactive serving dish and spread evenly.

3. Roughly chop the tomatoes, saving the juices, and spoon this evenly over the bulgar wheat. While the tomato juices are soaking in, trim and slice the spring onions finely and scatter them over the tomatoes. Finely chop the herbs and spread over the spring onions. Mix all the ingredients thoroughly.

4. Mix together the lemon juice, stock and allspice and pour over the tabbouleh. Toss to mix really well, season, cover, and allow the tabbouleh to stand for 30 minutes to allow the flavours to blend.

5. Serve with the small lettuce leaves for scooping the tabbouleh out of the dish.

Slimming World - Lamb Koftas

Serves - 4
Ready in about 45 minutes

Syns per serving - Original Free

Ingredients

1 red onion, peeled and finely chopped
1kg lean minced lamb
3 tsp ground cumin
2 tsp ground coriander
2 tsp ground cinnamon
2 tsp ground ginger
2 tsp chilli powder
Salt and freshly ground black pepper
3 preserved lemons, roughly chopped
700ml chicken stock make from Bovril
a handful of chopped fresh coriander leaves to serve

Method

1. Place the onion in a large mixing bowl with the lamb and 1 tsp each of the ground spices. Season well and, using your fingers, mix well to combine. Using wet hands, shape the mixture into walnut-sized balls and set aside.

2. Place the remaining ground spices in a medium, non-stick saucepan with the preserved lemons and the stock and bring to the boil. Cover tightly, reduce the heat and simmer for 3-4 minutes.

3. Carefully add the meatballs to the saucepan, cover the pan and let simmer gently for 15-20 minutes, turning them often until cooked through. Check seasoning.

4. To serve, ladle into four warmed soup plates or bowls and sprinkle over chopped coriander leaves.

Saturday, February 16, 2013

Slimming World - Creamy Beef Goulash

Serves 4
Ready in about 2 hours 10 minutes

Syns per serving - Original Free

Ingredients

1 x 400g can chopped tomatoes
1 large onion, peeled and finely chopped
300g chestnut mushrooms, sliced
2 red peppers, deseeded and diced
1kg lean braising steak, cut into thin strips
2 tbso smoked Hungarian paprika
half a tsp caraway seeds
1 bay leaf
a pinch of marjoram
1 tsp dried mixed herbs
salt and freshly ground black pepper
250g very low-fat natural fromage frais

Method

1. Preheat the oven to 150C/Gas 2. Put the tomatoes and onions in a saucepan and place over a medium heat. Bring to the boil, reduce the heat and cook gently for 10-12 minutes, until the onions have softened.

2. Stir in the mushrooms and peppers and cook for a further 6-8 minutes.

3. Place the steak in an ovenproof casserole dish. Sprinkle over the paprika, caraway seeds, bay leaf, marjoram and dried herbs. Season well and pour over the tomato mixture. Cover tightly and cook in the oven for 1 and half hours or until the meat is tender.

4. Beat the fromage frais until smooth and pour over the casserole before serving. Steamed cabbage and carrots would make great accompaniment.