I don’t often have a healthy b option spare at the end of the day but when I do this is a great recipe to try. It uses the 35g of oats, a yoghurt and tonnes of fruit, so a great way to add lots of speed foods.
35 g rolled oats (Mine were gluten free)
1 pot of Muller Light (I used vanilla with choc chips)
1 tub of Quark
Beat the eggs.
Stir in the oats and Muller Light
Spray a frying pan with Fylight and pour in some of the mixture. Cook for about 3 mins per side. They are really hard to turn over but they get easier to do as you practise.
Make a topping by adding Quark and fresh fruit.
Optional: 2 syns if you mix 11g Highlights hot chocolate to the quark and mix it up…delicious!
OK, I finally opened the can and made Diet Coke chicken. It was really Pepsi Max chicken but you get the idea.
Once you get over the initial horror of putting a fizzy drink into a meal you’ll realise it’s really great. It actually tastes fantastic! A lovely, slightly sweet and rich sauce. As I was eating it I couldn’t believe it was synfree! This will definitely be one of my regular meals now.
4 chicken breasts cut into pieces
1 onion sliced
2 peppers chopped into chunks
2 tsp garlic powder
2tsp Henderson’s Relish (or Worcestershire sauce if you can have gluten)
1tbsp of Kikkoman gluten free soy sauce (or regular soy sauce if you can have gluten)
4 tsp tomato puree
8 tbsp passata
1 tsp mixed herbs
1 330ml can of Diet Coke
200ml chicken stock (I used Knorr stock cubes)
Fry the chicken, onion and peppers in Frylight for 4-5 minutes.
Add the diet coke, stock, passata, tomato purée, garlic, Henderson’s Relish, Kikkoman gluten free soy sauce and mixed herbs and stir.
Bring to the boil, cover, reduce the heat to medium-low and simmer for 20-30 minutes, or until the chicken is cooked through.
Curries are one of my absolute favourites. I love experimenting with different ingredients and spices. For me, it is more about the taste, than the heat of the dish. You can always add a bit more curry powder but without the right spices it doesn’t always taste right.
Chicken Jalfrezi is a classic curry dish, originally created to use up leftovers by frying them in peppers and onion. This recipe serves 2 people and is syn-free.
2 chicken breast fillets
1 large onion sliced
1/2 red and 1/2 yellow peppers deseeded and sliced
1 tin of tomatoes – chopped
Salt and pepper
1/2 tsp cumin seeds
1/2 tsp chilli powder
1 tsp garlic granules
1/2 tsp ground ginger
1 tsp curry powder
1/2 tsp ground cumin
1/2 tsp ground coriander
very low fat natural yoghurt and chopped cucumber to serve
cooked white rice
Cut the chicken breasts into strips and fry in Frylight until cooked through.
Spray a separate frying pan with Frylight and add the cumin seeds, onion, peppers, garlic and ginger and fry for about 8 minutes.
Transfer the chicken to the mixture and stir well.
Add the curry powder, chilli powder, cumin, coriander, salt and pepper and fry for 1-2 minutes.
Stir in the tomatoes. Cover, reduce the heat to low and cook for about 5 minutes.
Serve with a side dish of very low fat natural yoghurt and chopped cucumber.
A speedy mid-week recipe for Chilli Beef. I used chunks of beef but you could use mince or Quorn if you’d like. It’s great for making up in bulk and freezing for future meals. Mine was served on a bed of crushed Charlotte potatoes. You might like it on rice or as a topper for your baked potato.
The meal is free on Slimming World and gluten free.
200g beef pieces
1 Knorr beef stock cube
1 onion diced
2 carrots in slices
1 aubergine diced
1/2 tin of sweetcorn
tin of red kidney beans
tin of baked beans
2 tins chopped tomatoes
2 tbsp chilli flakes
2 tsp chilli powder
1 tsp dried thyme
boiled Charlotte potatoes
Lightly fry the onion in Frylight for a few minutes.
Add the beef pieces and cook thoroughly.
Add the carrots and aubergine and lightly fry for 3 minutes.
Add the sweetcorn, kidney beans, baked beans, tomatoes, chilli flakes, chilli powder and thyme.
Bring to the boil, then simmer for 15-20 minutes.
Meanwhile boil the potatoes.
Put the potatoes on a plate first, lightly crush with a potato masher and then top with the chilli beef mix.
This recipe is perfect for Slimming World as all the ingredients are synfree. I was really surprised that the Amoy noodles were as they are part cooked – but I checked online and they are. The whole dish is gluten-free if you use gluten-free soy sauce. I used Kikkoman Tamari Gluten Free Soy Sauce but there are others on the market.
200g diced chicken (cooked)
Amoy straight to wok ribbon rice noodles 150g pouch
Pak Choi chopped
Handful of mangetout
Yellow and red peppers diced
Soy Sauce (Gluten free variety)
In Frylight lightly fry the onion and peppers.
Add the cooked chicken pieces and ginger paste and stir well.
After 2 minutes add the pak choi and mangetout and a splash of soy sauce.
After 1 minute add the noodles with a few more splashes of soy sauce.
But you can’t eat bread if you are doing Slimming World? Wrong!
You can even make it on gluten-free bread if you need to.
I like Schär White Ciabatta Rolls. They currently cost £2.00 for a pack of 4 at Tescos. Each can be a Healthy Extra ‘b choice’ or 6 syns.
I’ve recently discovered Colman’s mustard powder. Apparently this is how mustard used to be sold in the olden days. It is syn-free whereas jars of mustard have a syn value. It is also gluten-free whereas many versions aren’t. You simply mix the same quantity of powder with water. For most sandwiches you just need 1 tsp.
white ciabatta roll (gluten free if you want)
1 x minute steak
1 tsp Colman’s mustard powder
Cook the minute steak – I used the health grill
Mix 1 tsp of Colman’s mustard powder with 1 tsp of water. Spread the mustard on the bread.
Add the steak, lettuce and tomato.
Want more gluten-free Slimming World recipes? You might like: