Ham and Egg Sandwich

Quick and easy to make this sandwich.

Prep Time : 15 minutes
Ingredients

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
Instructions

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.
credit : www.slimmingworld.com

Potato and Vegetable Tortilla

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

Cook Time : 40 minutes

Ingredients

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

Instructions

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

Instructions

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.

CAJUN CHICKEN ENCHILADAS WITH LIGHTLY SPICED POTATO WEDGES

Ingredients

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
Salt
extra-light mayonnaise - 4 level tbsp
spring onions, finely shredded - 4
Instructions

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!

Ingredients

• 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

Instructions

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.

Orange cake (claiming to be Spanish)

Serves 12

Slimming World Syns: 3.5 Syns per serving

Ingredients
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

Method
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.

Slimming world Quiche Muffins

Easy to make and taste delicious

Ingredients

• 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

Instructions




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

Ingredients

• 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

Instructions




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.
credit : syns.co.uk

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