Chips?!? on Slimming world?!?

These are pretty quick and taste great :)

Technically, they are SW roast potatoes - but they work just fine !

Put the oven on to preheat - I use 250C (max) .
Peel and cut a few potatoes into  strips.

Wash the cut potatoes thoroughly to remove the surface starch. Then add to a pan of cold water.
Add a tablespoon of vinegar and a dash of salt.
Bring to the boil and boil for just three minutes - like an egg :).

 Drain the potatoes and leave for a minute to dry. Turn them over gently, or shake gently to roughen up the edges.
I usually add a quick shake of salt or a sprinkling of stock cube for extra flavour - some people also suggest mixing in a tsp of marmite or bovril.







I have a couple of 'chip trays' from lidl - they have holes in the bottom and bumps to allow air to circulate. There are also 'mesh' trays that are very good. If you're stuck, a cooling rack or baking sheet would do.
Spray well with frylight.
Tip the dried potatoes  onto the sheets and spread out well - try to avoid one bg pile.
I gave in to my OCD tendancies and arranged them across the bumps - this allows air to get underneath.






 Cook for 20 minutes on highest setting, then give a shake. If your oven has a 'hot spot' or side, move the crispy ones to the other corner and put the less done ones where the crispy ones were.
Check every few minutes and keep turning - a good oven glove and plastic slice are very handy.


After about 30 minutes (in my oven) they are about done.
They may not go completely brown on every side: try a few with some salt and vinegar and see what you think.

Make sure you add 1/3 speed food - tomatoes or mushrooms might  be a good choice - and maybe 1/3 protein such as eggs, lean ham, or trimmed bacon.

Lovely :)

Macaroni cheese

At their request, I made the NonDieters some Macaroni Cheese. This used to be a meal I liked...

Until I had my SW Macaroni Cheese version!

Macaroni or Penne (wholewheat) (f)

35g fat reduced strong cheese (+7 syns OR HexA)
2 slices lean ham (f)

10 large mushrooms (f) chopped and cooked in 1/2 inch of water and a stock cube

Sauce:
1 cup cottage cheese (f)
1/4 tsp guar gum
1/2 tsp xanthan gum
large pinch salt
large pinch pepper
1 egg (f)

***This will look awful during the cooking process.
Add the cottage cheese to a saucepan and heat (med). The cottage cheese will separate into an awful watery substance and lumps of white - do not panic! Blitz with stick blender. This will form more watery, lumpy mess with smaller lumps.
Do not worry - we are going to add an emulsifier (Xanthan gum) that will fix the texture.
Remove from heat and add the Xanthan gum and guar gum. Blitz again with blender, until smooth.
Heat till boiling, applying the blender if needed.  This will allow the mixture to turn back into a sauce. You may find that it becomes far too thick - if so, add some boiling water and blitz. When boiling, remove from heat and allow to cool for a couple of minutes, then add one egg then blitz more until smooth. The egg will cook in the residual heat and thicken slightly.
Add salt and pepper generously (this will help reduce any overly acidic notes of the cottage cheese).

Drain the pasta and add a few large spoonfuls of sauce, mixing to cover the pasta.

Add about half a portion to a serving plate, then sprinkle on about half the cheese. Add the other half a portion on top. Roll the two ham slices (free!) and place on top, then sprinkle with remaining cheese and place under the grill.
Add 1/3 superfree mushrooms and serve! Mushrooms work really well, as they fit nicely with the ham to make a carbonara flavour. Other vegetables are also available :).

SW Yellow (saffron) Spaghetti

Based on a Yellow Spaghetti recipe by Nigella Lawson

Wholewheat spaghetti (f)
Saffron (1/2 tsp) - expensive! (f)
3 eggs (f)
1/2 stock cube (f)

Side veg:
Mushrooms (f)
leeks (sf)

(optional)
15 g or 30g of Grana padano cheese (3.5 or 7 syns)

Put pasta on to boil.
In a small pan, add half a cup of water and the saffron and stock cube.  gently boil.

when pasta is done, add a cup of the starchy pasta water to the sauce. * remove from heat / turn off*.  Crack eggs  and whisk into the yellow sauce. Drain the pasta and place back in the saucepan, and then pour in the sauce and mix thouroughly.

Although the eggs are raw, they will cook and thicken in the heat of the pasta. (if you're worried, warm a little on the stove - whisking hard).

Serve with an extra portion of veg (e.g. mushrooms and onions) and optionally mix in 15g or 30g strong cheese - either as syns or as a healthy extra A.

Basic sauce and pasta are free : made enough for 3 :)

SW NomNomNominoes Pizza

2 onions (sf)

1 tin tomatoes (sf)
Passata or 1 tube tomato puree (f)
2 tsp Basil (f)
1 tsp Oregano (f)
2 chopped garlic (f)
2 stock cubes (f)
(optional - add to taste :
     1tsp sweetener
     lemon juice
     salt
     pepper
     1 tsp chipotle paste (or chilli powder)

Base:
4 large potatoes (f)

Toppings:
Cooked chicken (f)
Mushrooms (f)
Sliced peppers (sf)

30g cheddar cheese (6 syns) per person, or less to taste.

Chop onions and cook until soft. Add tomatoes, passata and herbs/seasonings and cook on low to simmer and reduce down.

Peel and slice potatoes into 1cm slices. Boil until soft and then mash with 1 tsp salt, no milk or butter.

In a clean non-stick pan, spray with frylight and add a large spoonful of mash and flatten. Cook on medium heat for a couple of minutes, then flip with a spatula. When lightly toasted on both sides, place on a small plate and add a couple of large spoonfuls of the tomato sauce. Top with chopped chicken, mushrooms, any other pizza-style topping.
Add a dusting of finely grated cheese - measure out 30g of grated for 6 syns, 20g for 4, or 10g for 2.
Place under the grill for a couple of minutes to gently brown the top.

Warning : plate may be very hot. Place on top of larger dinner plate to avoid burns.

Tastes pretty good. Rated 7/10 from the non-dieters - would have again.

Made enough for 4.

SW Chicken Tikka Masala

2 large onions (sf)
4 shallots (sf)
3 sticks celery (sf)
lots garlic (f)
1/2 tsp baking powder (0.5 syns)
1 stock cube (f)
1/2 tsp salt (f)
2 tsp sweetener (f)
1 tsp Cinnamon (f)
1 tsp Cumin (f)
2 tsp lemon juice (f)
1/2 tsp mild chilli powder (f)
5 tsp tikka spice mix (f)
1 box tomato passata (sf)
3-4 tbsp fat free fromage frais (f)
1 tsp Coriander (f)
1/4 tsp xanthan gum to stabilise and stop separation (f)

Cooked chicken (f) or cook the chicken separately

Chop onions, celery, shallots, garlic and add to a large non-stick pan. Add half a cup of water and the bicarbonate of soda, and cook for several minutes until very soft and mushy.
Add the salt, stock cube and spices and stir well.
Add the tomato passata and warm through. Add the fromage frais and coriander, and add the chopped chicken, warm through and keep hot.


Serve with rice and plenty of veg. Serves 4 at 0 syns (free)

Based on the original SW Tikka Recipe 

Honey and Mustard chicken

2-3 Cooked chicken breasts (f)
4 tsp honey (+4 syns)
2 tsp mustard powder (f)
2 onions (sf)
1 clove garlic (f)
1/2 tsp Xanthan gum (f)
2 stock cubes (f)
salt and pepper (f)
4-6 tbsp of fat free fromage frais (f)


Finely chop onion and garlic and add to a non-stick pan. Add honey and fry until onion is soft and translucent.

Add Mustard powder, 1/2 cup hot water, and fromage frais and xanthan gum. Stir well.

When well mixed and smooth (if lumps form, stir hard with a whisk), chop the chicken and add to the sauce to warm through.

Serve with SW mash (no milk or butter unless synned) and plenty of vegetables.

We split between 4 so about 1 syn per portion.

Chinese BBQ pork

http://www.theskinnyfork.com/blog/healthified-chinese-bbq-pork

Adapted slightly from the skinny fork recipe (great site!)

Ingredients:
1 Pork Tenderloin (trimmed, f)
(Marinade reduced to match)

Marinade:
2 tbsp  Hoisin Sauce (4 syns)
2 tbsp  Rice Wine Vinegar (f)
2 tbsp  Honey (6 syns)
2 tbsp  Dark Soy Sauce (f)
1 tsp ground Ginger (f)
1 tsp Garlic powder (f)
1 tsp medium chilli powder (f)
1 tsp Sesame Oil (2 syns)
1 Tsp. Red Food Coloring (Optional.) (f)
1 Tsp. Chinese 5 Spice (f)

12 syns total : about 4 portions?

3 syns per portion?

Using a plastic bag, I measured out the marinade and squished the bag to mix it.

 One pork tenderloin, any hint of fat trimmed off. I also cut it in half to fit the bag better.

Because it is liquid, you  can't use the vacuum pump - I just squished the air out and then sealed the bag with the machine. You can also use a zip-lock bag and push the air out with your fingers, or a bowl of water.

Now into the fridge for 24/48 hours to marinade....

Cooked for 4 hours at 57C, and then served with boiled rice and veg. Sauce in the bag was thickened with 1/2tsp guar gum and 1/2tsp xanthan gum and spooned on top.
Far too much sauce was produced - could easily be halved next time. Estimated 1/5 meat and 1tbsp sauce - 1 syn.


Verdict : Very very nice. Slightly too spicy - cut down the chilli next time (it may be intensified by the sous-vide cooking).
Definitely one to add to the regular list.

Thai-style pork patties

Based on a recipe from the SW book Extra Easy Express

For the pork patties : 
500g extra-lean pork mince (0.5 syns / 100g)
6-8 shallots (sf)
3 homegrown chillies (or 1 tsp chilli powder) (f)
2 tbsp dried spring onions (f)
1 tbsp coriander (f)
Juice of 1 lemon (f)
2 eggs (f)
1 stock cube (f)
1/2 tsp salt (f)

to serve:
Boiled rice (f)
Shredded cabbage (sf)
Shredded carrot (sf)
soy sauce (f)
(optional) 5-spice powder (f)

red/green/yellow peppers (sf)

Put rice on to boil.
Spray two baking sheets with frylight.
In a separate bowl, finely chop the shallots, very finely chop fresh chillis (if using), add all other patty ingredients and mix well with fingers. Take small handfuls, roll into balls and flatten slightly on the baking tray.
Place under a hot grill for 5 minutes, flip over, and cook for another 5 minutes. It may come out slightly unappetising in appearance (leaking juice) but give it a taste - delicious!

Dry Stir-fry the cabbage, and carrot, adding soy sauce and seasoning.
Chop the peppers and dry-fry.

25 minutes start to finish!

We split 5 ways so 0.5 syns per portion

SW Chilli

3 large onions (sf)
3 sticks celery (sf)
1/2 tsp bicarb (0.5 syns)
1/2 tsp of chilli powder (or 2 home-grown chillis)
1/2 tsp cumin (f)
1/2 tsp marjoram (f)
2 stock cubes (f)
2 tsp bovril (f)
250g extra lean mince (f)
2 tins chopped tomatoes (sf)
2 large carrots, shredded or grated (sf)
1 tin kidney beans, drained (f)

Chop onions, celery, and add to pan with 1/4 cup water and bicarb. Cook on high, stirring until mush.
Add seasonings and mince, and brown the mince. Add tomatoes and reduce heat to medium. Shred or grate carrots and add, stirring well.

Cook gently for 20-30 mins. 5 minutes from end, add beans.

Serve on boiled rice.

Meatballs and tomato sauce

Sauce:
3 sticks celery (sf)
1 bulb garlic (f)
2 large onions (sf)
2-3 shredded carrots (sf)
1 box passata (f)
1 tin chopped tomatoes (sf)
1 beef stock cube (f)
1/2 tsp bicarbonate of soda (+1 syn)
basil (f)
oregano (f)


Meatballs
500g lean mince (f)
1 large finely chopped onion (sf)
1 stock cube (f)
salt and pepper (f)
1 egg (f)

Pasta (f)

Chop celery, garlic, and one and a half onions and add to pan with small amount of hot water and bicarb. Cook down until water all evapourates, and onion becomes mushy and slightly brown. Add another splash of hot water, deglaze (scrape the pan with a wooden spoon) and add carrots,
and remaining half an onion chopped.

The first onions mush act as flavouring and help thicken, and the second half adds texture to the sauce.
Cook for a couple of minutes and then add
tomatoes, passata, and flavourings (basil, oregano, stock, etc. Turn down to low and gently cook through (cover pan if already thick sauce).

In a separate bowl, add the finely chopped onion, ground up stock cubes, mince and generous seasoning of salt and pepper. Mix together thoroughly, then add the egg and mix again. Grab a small handful and form into small balls.

Spray your balls with frylight and place gently in a pan over a high heat. Either gently shake the pan, or use a spatula to turn them over, so they start to brown on all sides (2-3 mins). This will help hold them together, and add some nice flavour. When done, add to the tomato sauce and *gently* stir.

I did this in a few batches as we had lots of meatballs. Probably, 250g mince would be enough for 4.




Cook the sauce through on low for at least 20-30 minutes to make sure the meatballs are cooked through. Just before serving. grab one and cut in half - if the centre is still red, continue cooking.
Serve with pasta or noodles.

We had enough for 2 meals for 4.  About 0.25 syns/portion.

SW Sweet & sour chicken

3 large onions (sf)
750ml Diet Orangeade (f)
(just under half a bottle)
1 stock cube (f)
2 tsp cornflour (2 syns)
1/2 tsp xanthan gum (f)
(optional) red food colouring (f)
(optional) peppers or other veg (sf)

3 chicken breasts (f)
1 stock cube (f)
chinese 5-spice seasoning (f)
(optional) soy sauce

3 cups basmati rice (f)
handful of frozen peas (sf)
handful of shredded carrots (sf)


Cut onions into largeish chunks and dry-fry until softened and a little brown.
Add diced other veg if using.
Turn heat to max and add the diet orangeade. Boil furiously until reduced by half or more.

I used 'freeway' diet orangeade - cheap'n'cheerful from Lidl.

Add the crumbled stock cube and mix the cornflour with a little orangeade and mix in thoroughly. Sprinkle in the xanthan gum. The xanthan multiplies the effect of the cornflour - it thickens much more than just cornflour alone. If you don't have xanthan, you can use more cornflour, but add the syns appropriately. My sauce was slightly brown due to the browned onions, but if you prefer add 1/2 capful of red food colouring for a 'genuine' bright orange sauce.

Wash and cook the rice in a rice cooker or a big saucepan, and add a handful of peas and shredded carrot to add texture and jazz up the rice a bit. Cook some extra veg to make it 1/3 sf.

I cooked the chicken sous vide - sealed in a plastic bag with the spices and stock cube - for a few hours at 62.5C, but you could easily dice the chicken, coat in spices and ground stock cube and soy sauce, and dry-fry the outside.
Put the sauce onto low to keep warm (below boiling) and add the chicken. When rice and veg are done, dish up. Add soy sauce and/or extra seasoning to taste.

We split this between 4 and had some left over.

About 1/2 syn per portion, depending on how much cornflour added.

Spaghetti Carbonara

I was a bit worried about this dish, but it turned out great! Universal acceptance by the NDs (non-dieters) of the house and definitely one to cook again. It tastes so good I have to make sure it's allowed! Maybe one for friday nights only.

wholemeal pasta spaghetti (f)
1 box 250g? of Mushrooms (sf)
6-8 spring onions (sf)
Several slices of lean ham (f)
1 stock cube (f)

SW White Sauce
1.5 tubs fat-free cottage cheese (f)
100ml fat-free fromage frais (f)
1 mug hot water
1 large egg
salt, pepper (f)
1/2 tsp xanthan gum (f)
2 tsp cornflour (+2 syns)

Boil water and cook pasta as normal.

Slice mushrooms and throw in non-stick pan on medium-high heat.
Slice spring onions and cut ham into this strips. Add both to mushrooms and dry-fry for a few minutes. Crumble stock cube completely and add to pan. Stir occasionally and keep warm.
If it starts to stick, add a splash of hot water and scrape bottom with wooden spoon to loosen.

For white sauce - Blend cottage cheese, fromage frais, and hot water. Heat on medium, stirring with a whisk.
Add a generous amount of salt and pepper to the pan and taste - maybe add more (season well). Whisk in xanthan gum and/or cornflour, and whisk in a large egg.
Add more hot water if too thick.

Mix mushrooms and ham into the white sauce. Dish up pasta and add a dollop of sauce on top. Sprinkle with ground black pepper and serve.

Served 5

Serve with some salad and or other veg to make it 1/3 superfree - the mushrooms reduce down so much that it's only 2% superfree.

Cottage pie

3 large onions (sf)
3 sticks celery (sf)
1/2 tsp bicarbonate of soda (0.25 syns)
500g extra-lean beef mince (f)
2 stock cubes (f)
1 tbsp Bovril (f)
1 tin chopped tomatoes (sf)
1 box (500ml) passata (sieved tomatoes)
4 large carrots (sf)
6-8 potatoes (f)
Chop celery and onions, add half-cup of water and bicarb, and cook over high heat until brown. Add mince and brown.
Add stock cubes, bovril, and any other flavourings.
Add passata and chopped tomatoes and turn down to low.
Shred or grate carrots and add to pan.
Cook gently (simmering) for at least 20-30 minutes.

Peel and slice potatoes into 1cm slices. Cook in boiling water for 20min, then mash or use potato ricer to create mash. Add salt to taste.

Tip mince into a pyrex dish and top with potato. Cook in hot oven for 15  mins until top is browning.

Chicken Korma

Korma
3 chicken breasts (f)
5 large onions (sf)
3 sticks celery (sf)
1 whole garlic (sf)
     500ml fat free youghurt (f)
     Alternative : 2 cups boiling water and 3 tbsp fat-free fromage frais
2 chicken stock cubes (f)
1 tsp cumin (f)
1 tsp tumeric (f)
1/2 tsp mild chilli powder (f)
12 cardamon pods (f) seeds ground

Mix spices and 1/4 of the yoghurt. cut up the chicken and mix in the yoghurt. (optional leave overnight)

Chop onions, celery, garlic and add to non-stick pan with splash of water.
Brown and caramelise onions.  Grab chicken, shake off (only need a thin coating) and add the spiced yoghurt and the rest of the yoghurt to the onions. Stir well and put on a low heat.
Cook chicken in small loads in another very hot pan to brown the edges. When browned, add to the main sauce and leave to cook gently.
Make sure chicken is cooked through before serving.

Saffron rice
1 chicken stock cube (f)
2 pinches saffron (f)
2 cups basmati rice (f)
1 browned caramelized onion (sf)

Serve with broccoli and spinach, or other veg

Pasta with chunky Tomato and onion sauce with chargrilled chicken

3 large onions (sf)
4 shallots (sf) (or another onion)
Garlic (sf)
1 leek (sf)
1/2 tsp bicarbonate of soda (0.25 syns)
1 tin chopped tomatoes (sf)
1 tin plum tomatoes (sf)
1/2 tsp mild chilli powder (f)
1 tsp coriander (f)
1/4 tsp of xanthan gum (optional, to thicken) (f...?)

1 chicken stock cube (f)
2 tsp Schwartz chargrilled chicken seasoning (f)
3 trimmed chicken breasts (or 2 large) (f)
2 trimmed medallions of bacon (f)

2 cups wholewheat pasta (f)

Place the ground up stock cube, seasoning, chicken and bacon in a bag and cook for several hours at 62.5 degrees C.
Alternatively grind up stock cube and mix with seasoning, and coat both sides of trimmed chicken in the mix. Gently cook chicken (medium or low heat) in a frylight/nonstick pan for 10-15 minutes till done (white all the way through).

Chop garlic, onions, shallots, leek into small chunks and place in non-stick pan.



Add a splash of hot water and the bicarb of soda. This will turn the
water alkali and make the onions yellow. It may also bubble a bit. This will speed up the breakdown of the onion proteins into sugars.

Boil all water off, and let it go a bit brown. Then splash a bit more water in, and dissolve the brown stuff.

Cook a bit longer, until it's all mushy. Taste a bit with a teaspoon - it should have gone slightly sweet and will not taste like onions. The brown colour comes from the maillard reaction - proteins breaking down into sugars. This is the same reaction that makes the crispy bits of meat on the outside so nice.

Tip out the tomato juice into the pan, and then tip out the tomatoes with your fingers (mind can edges!). You can then cut the tomatoes into big chunks (and remove any skins or end-bits for fussy eaters!)

Add the chopped tomatoes, and chunks of plum tomatoes , and sprinkle in the chilli powder and coriander. Add and liquid from cooking the chicken, and any stock cube / seasoning remaining.

Turn onto a low heat and let it gently simmer for 15 minutes while boiling the pasta.

A minute before serving, add the xanthan gum and give it a stir. This will thicken the sauce a bit, and bring it together (less watery). It will also make it stick to the pasta.



Chop up the chicken and arrange few strips of bacon on top.

We split the sauce into 3, and had spare chicken for the fridge (free snacks!)

My calculations say it should be free. YMMV. Let me know if I've got anything wrong.
:)

Slow-cooked beef stew

2 sticks of celery (sf)
4 large onions (sf)
5-7 mushrooms (about half a supermarket box) (sf)
3 carrots (sf)
1 potato (f)
1/4 tsp of umami powder (optional) (f)
1 tbsp bovril (f)
2 beef stock cubes (f)
400g of lean steak (f)

1/4 tsp of Xanthan gum (f...?)

Warm up the slow cooker (turn it on and add half a kettle of boiling water). Add the crumbled stock cubes, bovril, and optional umami powder (or thai fish sauce) for extra flavour! (you can also add any other flavourings)
Chop the celery and onion into small pieces and add to a non-stick frying pan. Add about half a cup of water, and turn on the heat.  Cook the onion /celery for a few minutes, stirring occasionally until soft.
Chop up the mushrooms and slice the carrots and add to the pan. Chop the potato into small cubes and toss in. If it dries out, add another splash or two of water, and give it a good stir. Heat through completely and then add to the slow cooker. Any brown stuff that has stuck to the bottom of the pan - this is called 'fond' and contains lots of flavour - add a splash of hot water, and try and dissolve / scrape off this lovely stuff with a wooden spoon, and tip into the slow cooker.
Chop up the lean meat into small cubes.
With the clean(ish) pan, heat it up till quite hot (boil off any water so it's dry) and throw in the meat. Don't stir! try and avoid the temptation! you want to crisp up the meat touching the pan to get some lovely crusty bits. Cook on high for a couple of minutes, and only when it's stuck and going a nice deep brown, scrape off the meat and into the slow cooker. Add another splash of boiling water, and scrape off any nice brown crusty bits with the wooden spoon. You may have to repeat if it's well stuck on.
Don't worry if the top of the meat is red. You don't have to 'seal' the meat - it's going to be cooking for hours anyway - we are just trying to develop lots of flavour using the maillard reaction (the crispy brown bits).

Add all the flavour to the slow cooker, and top up with water to make sure everything is covered. Put the lid back on the slow cooker and leave it for several hours. I usually make it late evening (after the kids used to be in bed), and leave overnight - give it a quick stir in the morning - and then go to work.

After 18 hours or so, any stringy bits in the meat (connective tissue) has changed into gelatin, and the meat should be practically falling apart. It will smell gorgeous - and the gravy will be a dark brown colour and may have thickened. The vegetables will have softened through - they may have mostly dissapeared. The potato will probably have disintegrated and will be thickening the gravy.

I missed the potato the first time and the gravy was a bit thin. However, 1/4 tsp of xanthian gum thickened the gravy perfectly!

I'd suggest cooking some extra veg - maybe throw on some frozen peas and carrots - they will go great in your bowl to provide a bit of texture. This also works really well as a family meal - you'll get no complaints from any 'non-dieters' - simply ladle out a big bowl and give them a couple of bread rolls to mop up the unctuous gravy. You can either use a hexB or syn some bread - we actually boiled some rice for a free side dish.

Pics to follow (sorry - disappeared too quickly! I'll take some next time)