Diet Coke Chicken – Slimming World (GF)

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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.

Ingredients:

  • 4 chicken breasts cut into pieces
  • Frylight
  • 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)

Method:

  1. Fry the chicken, onion and peppers in Frylight for 4-5 minutes.
  2. Add the diet coke, stock, passata, tomato purée, garlic, Henderson’s Relish, Kikkoman gluten free soy sauce and mixed herbs and stir.
  3. Bring to the boil, cover, reduce the heat to medium-low and simmer for 20-30 minutes, or until the chicken is cooked through.

Serve with: mash, new potatoes, rice…

Looking for more inspiration?  You might like: Chicken Jalfrezi – Slimming World (GF) or Chilli Beef – Slimming World (GF).

 

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My first giveaway! 100 Extra Easy Days – Slimming World

COMPETITION CLOSED!  WINNER IS JEMMA AMANDA.  CONGRATULATIONS!

Ok, I’m having a go at doing a giveaway.  Competition starts at 5am 21st June and ends at 5am 28th June.  UK residents only. CLICK on the rafflecopter link at the end of this post.

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I can’t list all the 300 meals here, so I thought I’d give examples of meals from each section to give you an idea of the contents.

Breakfast: brunch ham & egg wrap,  bangers & beans, fruity porridge, mushroom omelette, cinnamon French toast with banana

Lunch: five bean salad, grazing board, Moroccan tabbouleh salad, burger & wedges, chicken tikka sandwich

Dinner: pasta with spinach and bacon, homemade mustard sausages & colcannon, beef & black bean stir-fry, lamb chops with mint yoghurt, beef curry & rice

Most of the recipes are very easy to follow and only a few have detailed instructions to follow.  If any ingredients are healthy ‘a’ or ‘b’ choices or have a low syn value these are clearly shown.

a Rafflecopter giveaway

Top Ten Tips for Diabetics on Slimming World

Slimming World has progressed greatly over the last few years and is now more greatly aware of its members unique dietary requirements.  I’ve done Slimming World in the past  (when I lost 3 1/2 stone) and have returned to the eating plan this year.  I thought it might be helpful to share some of the tips I’ve picked up.  I’ve recently been diagnosed with Coeliac Disease too, but I’ll cover this in a separate blog another time.

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  1. Fill up on free fruit and vegetables – this goes for everyone on Slimming World!  Fresh and frozen fruits and vegetables have fantastic filling power and make me less likely to pick on snacks at other times. (Tesco – Slimming World FREE foods)
  2. Eat regular meals – again this means that I don’t get to that ravenous stage where I want to eat everything in sight.  It can help to control blood sugar levels throughout the day.  I cook much more and needed to stock up on kitchen supplies.  (Slimming World Kitchen Essentials)
  3. Eat carbohydrates with most meals if active – if I’m busy I need the carbs to keep me going.  Sometimes in the evening I may cut out the carbs if I am not particularly hungry and don’t need them.  If I’m having a lazy evening in front of the TV I don’t always need the carbs.
  4. Don’t follow Extra Easy SP – it’s not advised for those of us with diabetes as cutting out carbs altogether may not be good for our blood sugar control.  Instead I try to eat lots of speed foods and protein rich foods. (Slimming World Speed Foods)
  5. Don’t miss breakfast – I can’t manage without the first meal of the day.  I used to rely on Weetabix but as I’m now gluten-free I love overnight oats.(Slimming World – Overnight Oats)
  6. Treat a hypo and don’t feel guilty – most of the time we can’t help it if we have hypos.  Treat them and move on.  I don’t worry about the extra syns.  I tend to stick to 10 syns or less per day to account for these little blips.
  7. Eat more oily fish – great for protein.  (Cod with Samphire & Petit Pois)
  8. Remember that everyone’s journey is different – I often joke that I’m on the scenic route to weight loss because it takes me a long time to drop the pounds.  Most advice I read says that slower weight loss better and we are more likely to keep the weight off.  A pound loss a week is 3 1/2 stone’s weight loss in a year!  That can be life changing.
  9. Most importantly: check with your GP or consultant if you are concerned about what you are eating.
  10. Join a Slimming World group locally or online – the support is amazing!

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A couple of recipes you might like:

 

 

Weigh in number 8

diabetesSo today was weigh in number 8.  Another 1lb lost; a total of 11lb.  I know this is going to be a steady journey for me.  I’m diabetic and have always found weight loss slow going.  Also, I’ve been unwell recently.

I’ve been on Slimming World online to find out a bit more about Extra Easy SP to speed up my weight loss.  I don’t mind losing 1lb a week; that’s 52lb a year, but I need a little boost.

Unfortunately Extra Easy SP isn’t really suitable for people with diabetes.  Instead I should just try to add as many Speed Free Foods (S) and Protein Free Foods (P) as I can to my normal Food Optimising.  Extra Easy SP is just too restrictive and I can’t eat enough carbs.

So my plan this week is to increase my S and P foods as much as I can.

I’d like to say that I generally find Food Optimising fits in with my diabetes.  I can eat enough carbs and can snack between meals if I need to.  I can’t be doing with diets where I need to count the points for an apple or banana.  I did Slimming World years ago and stuck to Green days (can eat carbs but no meat).  I tried the odd Red day (can eat meat but no carbs) and hated  being without carbs.  I find it much easier and can enjoy meat too.

Slimming World – Overnight Oats

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Simming World Overnight Oats

As someone who tends to have the same thing for breakfast each day I was eager to try something new.  Overnight Oats use just 1 healthy ‘b’ option and no ‘a’ option.  This leaves me free to enjoy cheese as a healthy ‘a’ option later in the day.

Ingredients: 35g porridge oats, 150ml fat free yoghurt, fresh fruit

Method: Put the oats in a glass or bowl, add the yoghurt and top with fresh fruit.  I used raspberries and peach this time (blueberries and apricot are also great).  Put in the fridge overnight.  In the morning stir the mixture to great a delicious chilled porridge.

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Got a sweet tooth?  Why not try Choc Orange Pot – Low syn or Slimming World Chocoholic’s Guide?

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100 Extra Easy Days – Book review

(Just so you know – this is a genuine review.  I bought the book myself and have not received money for writing this post)

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Title: 100 Extra Easy Days

Publisher: Slimming World

Date: 2010

Price: £3.50

I bought this book for some mid-week inspiration, especially for lunch ideas for work.  It is a pocket-sized book but is packed full of recipes.  It covers a variety of categories: gastro pub; everyday easy; food in a flash; simple family food; eating in; accelerate your success; going global; best of British; prepare and go; and cosy and comforting.

In addition there’s a brief description of how the plan works and a useful section showing syn suggestions (for those extra nice things!).

I can’t see anyone completely following this for 100 days and doing the breakfasts, lunches and dinners as set out.  It isn’t designed to be followed that way but I suppose you could if you wanted to!  I like to flick through the different sections to choose new ideas when I need some inspiration.  Instead of reaching for another Pasta n Sauce I can reach for this instead!

I can’t list all the 300 meals here, so I thought I’d give examples of meals from each section to give you an idea of the contents.

Breakfast: brunch ham & egg wrap,  bangers & beans, fruity porridge, mushroom omelette, cinnamon French toast with banana

Lunch: five bean salad, grazing board, Moroccan tabbouleh salad, burger & wedges, chicken tikka sandwich

Dinner: pasta with spinach and bacon, homemade mustard sausages & colcannon, beef & black bean stir-fry, lamb chops with mint yoghurt, beef curry & rice

Most of the recipes are very easy to follow and only a few have detailed instructions to follow.  If any ingredients are healthy ‘a’ or ‘b’ choices or have a low syn value these are clearly shown.

I would recommend this book for anyone after inspiration.  It’s not the most advanced cookbook on the market but is great for quick ideas.

Recipes: 4/5, Price: 5/5, Ease of use: 5/5, Variety: 4/5

Overall 4.5/5