vendredi 29 janvier 2016

Ham and Egg Sandwich

Quick and easy to make this sandwich.

Prep Time : 15 minutes

low calorie cooking spray
egg - 1
salt and freshly ground pepper
quark - 3 tbsp
mustard - 1/4 tsp
spring onion, finely chopped - 1
small tomato - 1
medium slices of lean ham/Quorn ham style slices - 2
wholemeal roll - 60g

Spray a small frying pan with low calorie cooking spray and, using a chef's ring if you have one, fry the egg over a medium heat until cooked to your liking (you could poach the egg instead). Season and set aside.
Mix the quark, mustard and spring onion in a bowl, then season well and spread on to the bottom half of a roll.
Add the tomato, ham and egg.
Season well with black pepper and top with the lid of the roll.
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Potato and Vegetable Tortilla

This tastes just as good from the fridge as it does warm

Cook Time : 40 minutes

potatoes, peeled and cut into bite-sized pieces - 400g
spring greens, finely shredded - 110g
fresh or frozen peas - 110g
asparagus tips, roughly chopped - 200g
Low calorie cooking spray
shallots, finely chopped - 3
large British Lion eggs, lightly beaten - 8
A handful of fresh mint leaves, finely chopped
Salt and freshly ground black pepper
reduced-fat mozzarella cheese, finely diced - 60g

Boil the potatoes in a large pan for 10 minutes.
Add the spring greens, peas and asparagus and boil for a further 4-5 minutes.
Drain thoroughly and set aside until needed.
Heat a non-stick frying pan sprayed with low calorie cooking spray over a medium heat.
Add the shallots and stir-fry for 5 minutes.
Add the potatoes, vegetables, eggs and mint.
Season well.
Reduce to a low heat and cook for a further 8-10 minutes.
Remove the pan from the heat and scatter over the mozzarella.
Brown the top of the tortilla under a grill for 3-4 minutes, then allow to cool slightly.
Turn the tortilla out onto a serving plate.
Cut into wedges and serve warm with a large mixed salad.

Spanish Omlette

This famous omlette is made with eggs, onion and potatoes

medium onion, thinly sliced - 1
beef stock - 275 ml
small new potatoes - 175g
large eggs - 5
Salt and pepper
finely chopped parsley - 1 tbsp
Low calorie cooking spray


Put the onion and stock in a heavy saucepan, cover with a lid and bring to the boil.
Boil for 5 minutes, then uncover the pan and simmer gently over a low heat for about 25 minutes, until the onions are tender and golden and all the liquid has been absorbed.
Strain off any liquid that has not evaporated.
Meanwhile, cook the potatoes in lightly salted boiling water until tender.
Drain, remove the skins and slice thinly into rounds.
Break the eggs into a bowl and beat lightly with a fork.
Add some salt and pepper, and then stir in the cooked onion and potatoes and the chopped parsley.
Heat a seasoned or non-stick 20cm frying pan and spray the base and sides with low calorie cooking spray. Pour the egg mixture into the hot pan and reduce the heat to a bare simmer. Cook very gently over the lowest possible heat for about 15 minutes, or until the underneath is set but the top is still slightly runny.
Place the pan under a preheated hot grill, just long enough to set and lightly brown the top of the omlette.
Slide the omelette out on to a serving plate. Cut into wedges and serve with a crisp salad.



chicken drumsticks, skinned - 4
chicken thighs, skinned - 4
large new potatoes, quartered into wedges - 2lb/908g
sachet Schwartz Flavourful Cajun Chicken Recipe Mix - 30g
mini corn on the cobs - 8
A handful of fresh flat-leaf parsley, chopped, to garnish
For the Coleslaw
summer cabbage, quartered, cored and shredded - 198g
carrots, coarsley grated - 2
extra-light mayonnaise - 4 level tbsp
spring onions, finely shredded - 4

Preheat your oven to 200°C/400°F/Gas 6.
Cut a few slits into the chicken drumsticks and thighs and put them in a large roasting tin with the wedges.
Sprinkle over the Cajun seasoning and toss everything together.
Roast in the oven for 50 minutes, mixing occasionally.
Add the corn cobs halfway through the cooking time.
For the coleslaw, put the cabbage in a colander.
Pour over a kettle full of just-boiled water, letting it drain, to soften the cabbage slightly.
Cool it quickly with cold water and let it drain again.
Add the carrot to the colander. Sprinkle over a good pinch of salt and mix well (this both seasons the veg and draws out some of the moisture).
Leave to drain for 15 minutes.
Transfer to a large bowl and mix together well with the mayonnaise and shredded spring onions.
Divide the spicy chicken, potatoes and corn cobs between 4 plates, garnish with chopped flat-leaf parsley and serve with the coleslaw on the side.

Quorn Moussaka

This is a low-Syn Greek-style recipe!


  • large aubergine, cut into 1 cm thick slices - 1
  • large onion, finely chopped
  • garlic cloves, chopped - 2
  • Quorn Mince - 350g pack
  • tomato puree - 2 tbsp
  • chopped tomatoes - 400g can
  • freshly chopped parsley - 1 tbsp
  • eggs, beaten - 2
  • fat free natural yogurt - 500g
  • Salt and ground black pepper
  • Low calorie cooking spray


Place the aubergine slices onto a clean paper towel and sprinkle with salt.
Leave for 20 minutes then rinse with cold water and dry.
Meanwhile, dry fry the onion, garlic and Quorn Mince in a large heavy based saucepan.
Add the tomato purée, canned tomatoes and parsley and simmer for approximately 30 minutes until tender.
Transfer the mixture into an ovenproof dish.
Beat the eggs and yogurt together in a bowl and season to taste.
Place the aubergine slices on a grill pan and spray with low calorie cooking spray.
Place under a preheated hot grill for 4-5 minutes each side.
Arrange the aubergine on top of the Quorn mixture and pour the yogurt and egg mixture over.
Bake in a preheated oven at 180°C/160°C Fan/Gas 4 for 20-30 minutes until golden brown.

dimanche 24 janvier 2016

Orange cake (claiming to be Spanish)

Serves 12
Slimming World Syns: 3.5 Syns per serving
4 eggs, separated
50g/2oz golden caster sugar
5 tbsp artificial sweetener
150g/5oz self-raising flour
1 tsp baking powder
2 tbsp finely grated orange zest
juice of 2 oranges
Syrup ingredients
zest of 2 oranges, finely grated into long strips
juice of 2 oranges
1 tbsp arrowroot
4 tbsp artificial sweetener
Preheat the oven to 190°C/Gas 5. Line a 20cm/8in cake tin with non-stick baking parchment.
Place the egg yolks, caster sugar, sweetener, self-raising flour, baking powder and orange zest and juice in a bowl and whisk until thick and pale.
In a separate bowl, whisk the egg whites until softly peaked then fold them into the egg yolk mixture. Spoon this mixture into the prepared cake tin and cook in the oven for 25-30 minutes or until the cake is risen and firm to the touch. Leave to cool.
Meanwhile place all the syrup ingredients in a saucepan with 90ml/3fl oz of water and bring to the boil, whisking constantly. When it starts to thicken, remove from the heat.
Cut the cake into wedges to serve, drizzle with syrup and serve.

mardi 12 janvier 2016

Slimming world Quiche Muffins

Easy to make and taste delicious


  • fat free cottage cheese - 300g
  • large eggs - 4
  • small onion, finely diced - 1
  • cherry tomatoes
  • Mushrooms
  • Asparagus spears
  • Low calorie cooking spray
  • Salt and freshly ground black pepper


Preheat your oven to 180°C/160°C Fan/Gas 4.
Lightly spray 12 muffin cases with low calorie cooking spray or use silicon cases.
In a bowl, mix the cottage cheese, eggs, onion and salt & pepper with a fork until all mixed together well.
Spoon the mixture into the cases and top with the tomatoes, mushrooms and asparagus.
Bake in the oven for 25-30 minutes or until golden brown.
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Roast pepper and Chive Falafels


  • slices wholemeal bread from a small 400g loaf, roughly torn - 2
  • chickpeas, drained and rinsed - 2 x 400g cans
  • bottled roasted red peppers in brine, drained and roughly chopped - 100g
  • ground cumin - 1 tsp
  • egg, beaten - 1
  • finely chopped coriander - 2 tbsp
  • red chilli, deseeded and finely chopped - 1
  • chives, finely chopped - 25g
  • Salt and freshly ground black pepper
  • Low calorie cooking spray


Place the bread in a food processor and blitz until you have fine crumbs.
Add the chickpeas, roasted red pepper, ground cumin, egg, chopped coriander, red chilli and chives to the breadcrumbs and blend again until fairly smooth.
Transfer to a mixing bowl and season well.
Spray a large non-stick frying pan with low calorie cooking spray and place over a medium-high heat.
Using a tablespoon, divide the mixture into 24 portions and, using your fingers, smooth into patties.
Working in batches, place in the pan (spacing them apart) and cook for 2-3 minutes on each side or until lightly browned and cooked through.
Repeat with the remaining mixture.
Eat warm, or allow to cool then pack into an airtight container to take to your picnic.
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Barbeque Marinade

Bring chicken, meat, fish and veggies to life with this spicy barbeque marinade.

Prep Time : 5 minutes


garlic cloves, crushed - 3
chilli flakes - 1/2 tsp
soy sauce - 4 tbsp
white wine vinegar - 1 tbsp
smoked paprika - 1/2 tsp
sweetener - 1 tbsp


Put all the ingredients in a bowl and blend well together.
If not using the sauce immediately, store in an airtight container in the refrigerator for up to 48 hours.
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Omlette Wraps

Packed with colorful peppers.


  • Low calorie cooking spray
  • red pepper, halved, deseeded and finely sliced - 1
  • yellow pepper, halved, deseeded and finely sliced - 1
  • shallots, halved and finely sliced - 3
  • garlic cloves, crushed - 2
  • ground cumin - 1 tsp
  • Small handful of roughly chopped fresh coriander
  • eggs - 6
  • red chilli, deseeded and finely chopped - 1/2
  • Lime wedges, to serve


Spray a non-stick pan with low calorie cooking spray and place over a medium-high heat.
Add the peppers, shallots, garlic and cumin and stir-fry for 4-5 minutes then put the mixture into a bowl and scatter over the coriander.
Wipe the pan with kitchen paper and spray with low calorie cooking spray.
Lightly beat the eggs in a large measuring jug and stir in the chilli.
Pour one-quarter of the egg mixture into the pan and tilt it around.
Cook for 1½ minutes on each side or until the edges turn golden then loosen with a palette knife and slide on to greaseproof paper.
Repeat to make three more omlettes.
Spoon the vegetables on to the omlettes and roll them up.
Enjoy cold or thoroughly reheated, with lime wedges to squeeze over.
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Welsh Rarebit


  • wholemeal bread - 4 slices
  • large eggs, separated - 2
  • English mustard powder - 1 tsp
  • mild paprika or cayenne pepper - 1 tsp
  • reduced-fat Cheddar cheese, finely grated - 160g


Preheat your grill to medium-high.
Very lightly toast the slices of bread on both sides and place them on a baking tray.
Whisk the eggs whites in a bowl until they form soft peaks and set aside.
In a separate bowl, mix together the egg yolks, mustard powder, paprika or cayenne pepper and cheese.
Fold in the egg whites and stir until well mixed.
Carefully spoon the mixture onto the slices of bread, place under the grill and cook for 3-4 minutes, or until puffed and golden brown.
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Butternut Squash Soup

Deliciously smooth soup perfect for Autumn evenings!

Cook Time : 30 minutes


  • Low calorie cooking spray
  • onion, peeled and diced - 1
  • medium butternut squash, peeled, deseeded and cut into wedges - 1
  • small potato, peeled and quartered - 1
  • garlic cloves, peeled and crushed
  • Salt and freshly ground black pepper
  • vegetable stock - 900ml
  • A few thyme sprigs to serve


Spray a large pan with low calorie cooking spray and place over a low heat, add the onion and cook for 1-2 minutes.
Add the butternut squash and potato and cook for 2 minutes over a medium heat.
Add the garlic and season to taste.
Pour in the stock and simmer for 25 minutes.
Using a hand-blender or food processor, blend until smooth and serve sprinkled with thyme sprigs.
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Cauliflower Soup

Cheesy cauliflower soupPrimula Cheese Light is packed with goodness including calcium and protein.


  • large cauliflower, chopped into pieces - 1
  • medium onion, finely chopped - 1
  • clove of garlic, crushed - 1
  • Primula Cheese Light - 160g
  • vegetable stock - 800ml


Spray the finely chopped onion with low calorie cooking spray and gently cook until they are soft and translucent.
Add to the pan the pieces of cauliflower, crushed garlic, vegetable stock and bring it to the boil, then simmer gently for 30 minutes, until the cauliflower is tender.
Take the saucepan off the heat and transfer the soup into a liquidizer, add the tube of Primula Cheese and liquidize until it is a smooth consistency.
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Chicken Terrine

This terrine is packed with irresistible flavors.


  • skinless and boneless chicken thighs, roughly chopped - 8
  • Bunch of spring onions, finely chopped
  • Finely grated zest of 1 unwaxed lemon
  • egg, beaten - 1
  • garlic clove, crushed - 1
  • crushed pink peppercorns, plus whole pink peppercorns to garnish - 1 tsp
  • juniper berries, crushed - 2
  • cognac or brandy - 1 tbsp
  • Large handful of finely chopped fresh parsley
  • Small handful of finely chopped fresh tarragon, plus sprigs to garnish
  • Salt and freshly ground black pepper
  • lean ham, cubed - 600g can


Preheat the oven to 150°C/130°C Fan/Gas 2.
Place the chicken in a food processor and blend until fairly smooth.
Transfer to a bowl and add the spring onions, lemon zest, egg, garlic,peppercorns, juniper berries, cognac or brandy, parsley and tarragon.
Season and mix well.
Spoon half the mixture into an ovenproof terrine or loaf tin and scatter over the ham.
Spoon the remaining chicken mixture over the ham and level with the back of a spoon.
Place the terrine or loaf tin in a roasting tin and pour in enough hot water to come halfway up the side of the terrine or loaf tin.
Bake for 2 hours or until the terrine slightly shrinks away from the side of the tin.
Cool, then cover with foil and weigh the top down with weights or cans.
Chill for 24 hours.
When you’re ready to eat, turn out the terrine on to a board.
Scatter over the pink peppercorns and tarragon sprigs and slice thickly.
This is delicious with a crisp salad and redcurrant sauce.

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Duck Pancakes


skinless duck breasts - 3 x 175g
Chinese five-spice powder - 4 tsp
Szechuan peppercorns, coarsely ground - 1 tbsp
ground star anise - 1 tsp
dark soy sauce - 6 tbsp
sesame oil - 1 tsp
Low calorie cooking spray
Chinese rice flour pancakes - 8
plum sauce - 8 level tsp
bunch spring onions, finely shredded - 1
cucumber, halved lengthways, deseeded and cut into strips - 1/2


Place the duck breasts in a ceramic bowl in a single layer.
Mix the five-spice powder, peppercorns, star anise, soy sauce and sesame oil together in a bowl.
Pour this mixture over the duck, cover and marinate for 8 hours or overnight if time permits.
Preheat the oven to 180°C/160°C Fan/Gas 4.
Spray the duck lightly with low calorie cooking spray. Heat a large frying pan until hot and sear the duck breasts for 2-3 minutes on each side.
Transfer to a non-stick baking sheet and roast in the oven for 10 minutes.
Remove the duck from the oven, thinly slice the flesh and place in a warmed dish.
Warm the pancakes according to the packet instructions.
To assemble, spread 1 teaspoon of plum sauce on to each pancake and top with the spring onions, cucumber and duck. Carefully wrap the pancakes around the filling and eat immediately.
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SW Chicken Skewers


Bring a taste of the Caribbean to your party with these spicy skewers.

Prep Time : 20 minutes
Cook Time : 10 minutes


  • large skinless and boneless chicken breasts - 4
  • sweet chilli sauce - 1 tbsp
  • light soy sauce - 3 tbsp
  • jerk seasoning - 2 tsp
  • sesame oil - 1/2 tsp
  • Finely chopped fresh coriander and red chilli
  • Lime wedges, to serve


Cut each chicken breast into six pieces and place into a bowl.
Add the remaining ingredients and toss to mix well.
Cover and chill in the fridge for 3-4 hours or overnight if time permits.
When ready to cook, remove the chicken pieces from the marinade and place on a grill rack in a single layer.
Cook under a preheated medium grill for 2-3 minutes on each side until cooked through.
Push a skewer into each piece, sprinkle with the chopped coriander and red chilli and serve with lime 

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Bacon Souffle - TASTY

Light and fluffy with a delicious cheese-filled center.

Prep Time : 20 minutes
Cook Time : 20 minutes

Low calorie cooking spray
lean bacon, all visible fat removed, cut into 1.5cm pieces - 100g
red chilli, deseeded and finely chopped - 1
spring onions, finely chopped - 8
eggs, separated - 6
finely chopped fresh chives and dill - 6 tbsp each
Parmesan cheese, finely grated - 100g
English mustard powder - 1/4 tsp
Salt and freshly ground black pepper
Mixed salad leaves, to serve


Preheat the oven to 180°C/160°C Fan/Gas 4.
Prepare a bain-marie by placing a roasting pan one-third full of warm water into the oven.
Lightly spray the insides of six individual ramekins or one medium soufflé dish with low calorie cooking spray.
Spray a frying pan with low calorie cooking spray and stir-fry the bacon, red chilli and spring onions for 6-8 minutes, then drain thoroughly in a metal sieve to get rid of any excess moisture and pat dry with kitchen paper.
Meanwhile put the egg whites into a bowl and whisk until just stiff.
In a separate bowl, beat the egg yolks and add the bacon and spring onion mixture, chopped herbs and three-quarters of the cheese.
Season with the mustard powder and some salt and pepper.
Using a metal spoon, fold the egg whites into the egg yolk and bacon mixture.
Spoon this into the ramekins, almost to the top, and sprinkle over the remaining cheese.
Place in the bain-marie and cook for around 20 minutes until risen and lightly set.
Serve with a few mixed salad leaves.
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Syn free Lemon Curd

Stuarts syn free lemon curd on EE . Warning this is very tasty

Prep Time : 5 minutes
Cook Time : 10 minutes
Yield : 6


Artificial sweetener - 3 Heaped tbsp
lemon - Grated Rind & Juice of 1 Lemon
Eggs - 2 Large Eggs
Fat free fromage frais - 2 oz Very Low Fat Fromage Frais or quark


Place the grated lemon rind and sweetner into a bowl.
In another bowl, whisk the lemon juice and eggs together, then pour the mixture over the sweetner.
Place the bowl over a pan of barely simmering water, stirring frequently until thickened (takes 5-8 mins). Allow to cool slightly, and then mix in the Fromage Frais/quark, whisking until smooth.
Keeps for about 5 days in the fridge.
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mercredi 6 janvier 2016

Piri-Piri Chicken

Serves 4


  • 1 lemon rind (ss)(sff)
  • 1 lemon juice (ss)(sff)
  • 1 tbsp olive oil (6syns/4=1.5 syns each)
  • 4 medium sized Chicken breasts, deskinned, (ff)
  • 4 tbsp Schwartz “perfect shake” Piri-Piri 
  • Salt & pepper


In a large bowl place the Piri-Piri powder, olive oil, lemon ring & lemon juice, mix well and add the chicken, (cutting shallow cuts in the chicken for the marinate to soak in), season well, ensure that the pieces are well covered then cover the bowl and marinate for at least 2 hrs. 
Preheat the grill to full, cook for 30 mins, turning several times to ensure an even coating, brush the left over marinade to coat the chicken while cooking.

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