baked oats

This recipe is for baked oats and is my all time fave for breakfast. It is so filling and you can change what you add to it every day to keep it different.

You'll need:

35g plain porridge oats (free if using as healthy extra or 6 syns if not)
5g sweetener (free)
125g muller light yogurt (free)
1 egg (free)

The above list are the main ingredients, to add fruit to the mixture and for it to be cooked you will need to add the following syns:

100g blueberries = 2
100g raspberries = 1
100g banana = 4
100g cooking apples = 1.5

However, if you add the fruit after cooking and they remain in their natural form, it won't cost you any syns.

Here's how to make it:

1. Weigh out your oats and sweetener into a bowl
2. Add the yogurt and egg and combine everything together
3. If you're adding fruit then weigh out desired amount and gently fold into the oat mix
4. Transfer to an oven proof dish and bake for 30 minutes on 200 degrees (180 fan)
Credit : Slimming world diaries (sarah) 

Slimming world Chicken Stew

ingredients:

​

4 chicken breasts, all visible fat removed and

cut into bite sized chunks

4 smokey bacon rashers, all visible fat removed

and cut into pieces

700g potatoes, peeled and chopped into bite

sized chunks

1 large onion, roughly chopped

500g carrots peeled and cut into chunks

400g swede, diced

Chicken stock made with stock pots 

(enough to cover ingredients)

4-5 chicken oxo cubes

1 tbsp rosemary

Salt and freshly ground black pepper

 low calorie cooking spray

Method :

​In a large pot sprayed with low calorie cooking spray cook the onions, chicken and bacon for about 5 minutes over a medium heat.

Add the rest of the veg and cover with stock ( make sure the stock is about 2 inches above the ingredients)

Add the oxo cubes, rosemary, salt and pepper, cover and bring to a boil, turn heat down to low to medium and remove the lid.

Let this cook for about an hour and a half.

Once cooked take about 1/4 of the veg out and put into a separate pot, add 200ml of warm water and blitz with a hand blender, the return the blended veg back to the stew. ( this will make it nice and thick).

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SW strawberries and cream sponge cake

 

A light, moist sponge bursting with juicy strawberries and a creamy filling - a tempting teatime treat.

ingredients

• 200g low fat spread suitable for baking (such as Anchor Spreadable Reduced fat)
• 6-8 tbsp artificial sweetener (or according to taste)
• 4 eggs
• A few drops of vanilla essence
• 200g self-raising flour
• 200g pot quark
• 175g Mullerlight Strawberry Yogurt
• 500g strawberries
• 1 tsp icing sugar to dust

method

1. Preheat the oven to 180°C/160°C Fan/Gas 4. Line two 20cm cake tins with greaseproof paper. Mix the spread with the sweetener until smooth and then gradually beat in the eggs and vanilla essence. Sift the flour and fold into the mixture.
2. Divide the mixture between the cake tins and bake for 25-30 minutes (until the sponge springs back when lightly touched). Remove from the oven and turn out onto a wire rack to cool completely.
3. Mix the quark with the yogurt; halve most of the strawberries and slice the remainder. Place one sponge on a plate, top with the strawberry halves and pour over the yogurt mixture. Place the second sponge on top and decorate with the sliced strawberries. Dust with a little icing sugar and serve immediately.
   
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Slimming World Lemon Drizzle Cake

Ahhh Lemon Drizzle cake - theres nothing quite like a slice with a cup of tea. Or a whole cake for that matter! This particular recipe is only 4 syns each slice, so listen, why not! 

 Serves 10
Syn - 4 each slice on both plans
prep time 25 mins
cooking 25-30 mins

ingredients

• 4eggs 
• 50g caster sugar
• 5 tablespns of sweetner
• 150g of self raising flour
• 1 tsp of baking powder
• 2tablespns of grated lemon zest
• 1 tsp icing sugar to dusr

For drizzle

• long strips of zest from lemon
• juice of 2 lemons
• 1 tbsp of arrow wood
• 4tsp of sweetner
• 60ml water
    
  Method Preheat oven 190/ gas 5
  Line baking tray within non stick baking paper
  
  place egg yolks, caster sugar, flour, sweetner, baking powder and lemon zest in bowl and whisk until thick and pale
  
  in separte bowl whisk egg white until softly peaked then fold into yolk mixture.
  
  Spoon mixture into tin and oven for 25-30mins - or until cake has risen and is firm to touch. Leave to cool.
  
  Meanwhile place all dizzle ingredient in a pan on the heat and stir continous until mixture is thick . dizzle over cake.
  once sauce set , dust cake with icing sugar.

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Syn Free Slimming World Chicken Korma Fakeaway Recipe

So here it is and I hope you like it!  It serves 2 large portions for big eaters like us but if you are serving 4, just double the chicken.

• Frylight
• 2 large chicken breasts, diced
• 1 large onion, diced
• 2 garlic cloves, minced
• 3cm fresh ginger, grated
• 1/8 tsp mild ground chilli
• 1/2 tsp turmeric
• 1/2 tsp ground cinnamon
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1/8 tsp nutmeg
• 1/2 tsp sweetener
• 1-2 whole cloves, ground in a pestle & mortar
• 200ml passata
• 100ml 0% fat free greek yoghurt
• 1/2 tsp coriander leaf
• Seasoning

1. Spray a large frying pan with frylight and fry the chicken until golden brown.
2. Add the onion, ginger and garlic, lower the heat and fry until the onions have softened.
3. Now add all the herbs and spices except the coriander leaf and cook fort another 5 minutes ensuring everything is coated.
4. Stir in the passata and sweetener and simmer while stirring until it thickens, then stir in the yoghurt and coriander and warm through.
5. Add seasoning to taste if you wish and serve with whatever you wish; we chose syn free egg fried rice.

Syn Free Slimming World Sticky Chicken Paella Recipe – Serves 2

I’ve been meaning to Paella for quite some time and while our half done kitchen is yet again in complete chaos with the builders in, I wanted something that only used one pan.  However, what I didn’t realise is that I ideally needed paella rice but if you don’t either, then fear no more, there’s a recipe here for you using basmati instead.  Side Note: Different rices have different cooking times and water needed.

• Frylight
• 2 chicken breasts, diced
• 1 large red onion
• 2 cloves of garlic, minced
• 1 green pepper, deseeded & diced
• 1 tbsp tomato puree
• 1/2 tsp turmeric
• 1/2 tsp ground ginger
• 700ml boiling water
• 160g basmati rice
• 1 bay leaf
• 2 chicken stock cubes
• Seasoning
• lemon juice

1. Spray a large, deep non-stick pan with frylight and brown off the diced chicken over medium heat.
2. Add the onions and garlic and lower the heat to a medium to low to soften the onions, stirring here and there
3. Now add the pepper, tomato puree, spices and seasoning, giving everything a good coating and cook for a further 2 minutes.
4. Pour in the water and pop in the bay leaf, add the rice and simmer and stir frequently around 20 minutes.
5. Stir in 1/2 tsp of lemon juice and serve.

Credit : http://www.tastefullyvikkie.com

Syn Free Slimming World Chicken, Bacon & Tomato Pasta Recipe

So I’m sharing with you a typical dish that I cook with spaghetti and it’s never the same; I change it constantly using whatever I have in at the time or my mood and it’s guilt free!

Recipe – Serves 4 smaller portions or 2 large portions

• Frylight
• 450g skinned chicken, diced
• 2 rashers of bacon, trimmed of fat & chopped
• 1 red onion, halved & sliced
• 1 garlic clove, finely chopped
• 1/2 tsp Worcestershire sauce
• 400g tin of chopped tomatoes
• 100g sliced mushrooms
• Seasoning
• 2 tsp dried basil
• 80g grated lower fat mature cheddar (if between two, 40g each is a healthy extra, or 20g each is half when serving 4 people).

1. Spray a large pan with frylight and sauté the onions and garlic on a medim to low heat until the onions have softened.
2. Now add the chicken and bacon and continue to cook and stir until the chicken is cooked through.
3. Add the Worcestershire sauce and fry off over a minute and stir in the tomatoes, mushrooms and seasoning.
4. Cook on a gentle simmer for 15 minutes, stirring occasionally.
5. Add the basil and stir well and turn off the heat and stir in the cheese.
6. Serve over cooked tagliatelle  (I stick to 80g per person).

Red white Beans

Good recipe for vegetarians

Prep Time : 5 minutes
Cook Time : 15 minutes
Ingredients

extra-virgin olive oil - 2 tbsp
medium to large onion, chopped - 1
sprigs rosemary, leaves finely chopped - 2
Salt and freshly ground black pepper
tomato puree - 60g
chicken stock - 240ml
tins cannellini beans, drained - 425g
Instructions

Heat the extra-virgin olive oil in a frying pan over a medium heat.
Add the onion, rosemary and salt and pepper, to taste.
Cook the onions until sweet and soft, 8 to 10 minutes.
Stir in the tomato puree for 1 minute.
Add the stock, then stir in the beans and reduce the heat to low until the beans are cooked through.
Adjust the seasoning and turn the beans out into a serving bowl.
Keep warm until ready to serve.

Toffee Flavour Magic Pancakes & Banana

Ingredients

Porridge Oats - 35g
Toffee
Egg - 1
Sweetener
Instructions

Mix 35g of porridge oats with any flavour toffee and leave in fridge overnight.
Next morning stir in sweetener (to your taste) and mix with one egg then fry them off in fry light.
They are quite fiddly so measure each pancake out with a teaspoon - makes about 12 that way..

Half syn Cake

Half a syn for the Whole cake on all plans.

Ingredients

Eggs, separated - 4
Tub of park - 1
Baking powder - 1 tsp
Sweetener - 5 tbsp
Vanilla extract - 1/2 tsp
Fromage frais - 3 tbsp
Fresh fruits of your choice
Raspberries and strawberries

Instructions

Preheat oven to 180c and line 2 sandwich tins, spray with fry light.
Whisk the eggs whites in one bowl until they reach the soft peak stage.
In another bowl whisk together the egg yolks, 4 tbsp sweetener, half the tub of quark, baking powder and the vanilla extract. Then whisk in half the egg whites.
Fold in the remaining egg whites with a metal spoon.
Tip the mixture into 2 sandwich tins which have been lined with baking parchment and sprayed with fry light.
Bake in the oven until well risen, golden brown and a skewer comes out clean, approx 20 mins. It will sink when you take it out so don't be alarmed.
Leave to cool for 5 mins then turn out and peel off the baking paper and place on a cooling rack to cool entirely.
Meanwhile take the other half of the quark and mix with 1 tbsp of sweetener. You can also add fromage frais at this stage too.
Spread half of the mixture on top of one cake and put the rest of the mixture on top and decorate with more fruit.
Credit: Slimmingworld

Homity Pie

Ingredients

Low calorie cooking spray
potatoes, peeled and cubed - 340g
onions, chopped - 225g
leeks, thinly sliced - 225g
frozen peas - 198g
garlic cloves, finely chopped - 2
A handful of fresh parsley, chopped
A handful of fresh thyme, chopped
eggs, lightly beaten - 2
vegetable stock - 85ml
reduced-fat Cheddar cheese, grated - 160g
Salt and freshly ground black pepper
Instructions

Preheat your oven to 220°C/200°F/Gas 7. Spray a medium-sized, ovenproof dish with low calorie cooking spray.
Boil potatoes for 15-20 minutes, or until tender. Drain return to the pan and mash. Set aside until needed.
Spray a large non-stick frying pan with low calorie cooking spray and stir-fry the onions, leeks and peas over a medium heat for 6-8 minutes, or until the vegetables have softened.
Add the mashed potatoes, garlic, parsley, thyme eggs, stock and half the cheese, season and stir to combine.
Spoon the mixture into the prepared ovenproof dish and scatter over the remaining cheese. Bake for 20 minutes or until golden.

English Breakfast

A slim friendly breakfast that will give you vitality for starting the day!

Prep Time : 10 minutes
Cook Time : 35 minutes
Ingredients

potatoes - 700g
extra-lean minced pork - 450g
bacon, all visible fat removed - 4 slices
tomatoes, halved - 8
large field mushrooms - 4
Salt and freshly ground black pepper
low calorie cooking spray
large eggs - 4
baked beans - 400g can
Instructions

Place the unpeeled potatoes in boiling water and cook for 30 minutes, or until tender.
Cool, then cover and chill overnight.
Divide the pork mince into 8 portions and shape each into a patty. Place on a grill rack along with the bacon, tomato halves and mushrooms.
Season and grill under a medium heat for 8-10 minutes. Turn the bacon and pork patties and grill for a further 5-7 minutes, until cooked through.
Meanwhile, remove the skins from the potatoes, coarsely grate and season to taste.
Shape into rounds and fry in a pan sprayed with low calorie cooking spray for 5 minutes each side, or until cooked and golden.
Fry the eggs in low calorie cooking spray for 3-4 minutes and heat the baked beans in a small pan.
Serve the hash browns and pork patties with the bacon, tomatoes, mushrooms, egg and beans.

Delicious berry pancakes

Delicious berry pancakes

Prep Time : 20 minutes
Cook Time : 30 minutes
Ingredients

fresh mixed berries - 400g
sweetener - 1 tbsp
Icing sugar, to dust
Fat free natural fromage frais, to serve
Fresh mint leaves, to decorate
For the pancakes
plain flour - 150g
sweetener - 1 tbsp
Salt
large eggs, beaten - 4
skimmed milk - 100ml
finely grated orange zest - 1 tbsp
vanilla essence - 1 tsp
Low calorie cooking spray
Instructions

Place the berries in a bowl with the sweetener and toss to mix well. Leave to stand at room temperature for 20-30 minutes.
To make the pancakes, sift the flour into a bowl with the sweetener and a pinch of salt.
Mix in the eggs, milk, orange zest and vanilla essence and whisk until smooth.
Spray a small frying pan with low calorie cooking spray and place over a high heat.
Pour one-eighth of the batter into the pan to coat the bottom, tilting and swirling the pan to spread the batter.
Cook for 1-2 minutes or until lightly browned at the base then carefully flip over and cook the other side for 1-2 minutes.
Remove from the pan, fold into quarters and keep warm while you make the remaining pancakes.
Serve the pancakes with the berries.
They’re delicious lightly dusted with icing sugar and served with a spoonful of fromage frais and a sprig of mint.
credit Slimmingworld

Vegetable Frittata

Most vegetables would work well so swap and change depending on your mood or the time of year.

Prep Time : 50 minutes
Ingredients

Low calorie cooking spray
spring onions, finely sliced - 8
garlic cloves, peeled and crushed - 2
red chilli, deseeded and finely chopped - 1
drained and finely chopped bottled roasted red peppers
sweetcorn kernels, drained - 200g can
fresh or frozen peas - 200g
eggs, beaten - 6
finely chopped fresh flat-leaf parsley - 4 tbsp
cooked macaroni - 250g
Salt and freshly ground black pepper

Instructions

Preheat the oven to 180°C/160°C Fan/Gas 4.
Spray a medium-sized ovenproof flan or pie dish with low calorie cooking spray.
Place all the ingredients in a large bowl and mix to combine. Season well and transfer to the dish.
Place in the oven and bake for 25-40 minutes or until the eggs have set and the frittata is golden brown.
Credit : Slimmingworld

(Tested on the wife)


Serves 4

Ingredients

½ pack of Sainsbury Instant Mash (250g)
½ TSP of Garlic Powder.



Method

Add three ripped leaves of Basil.
Mix together then add hot water until the mix is like bread doe.
Add 1 egg and mix.
Spray a 10” Pancake pan with 2-3 Fry Light shots.
Press the mix into the pan and press down as thin as is possible.
Cook one side for 3 mins then turn over and cook other side for 3 mins.
Allow to cool.

Put Passata in a pan enough to cover Pizza base, add 1 TSP Tomato Puree and a few drops of “Worcester Sauce”, heat till thickened but DO NOT BOIL.

Coat the Pizza base with the Passata,
Add your choice of “Toppings”

Cook 1 Red Onion with Balsamic Vinegar until soft. 
This was my choice of Toppings Onion, 40g Mozzarella balls, 2 slices of Lean Ham, sprinkle with 28g of Mild Hard Cheddar and place on Pre Heated Pizza Stone at 180/190 and cook until the cheese is bubbling.

Eat with Salad.


Sainsburys Ham Sainsburys
7 wafer thin breaded ham slices Cows Milk Mozzarella

Per 2 Slices Per 40g

Cal=36 Kcal=81.6
Fat=0.4g Fat=6.16g
Total Sugar=0.6g Sugar=0.5g
Salt=0.8g Salt=0.43g
Sat Fat=trace Sat Fat=4.0g

Sainsburys
Mild Hard Cheese

Per 28g

Kcal=110
Fat=9.1g
Total Sugar=0.2g
Salt=0.5g
Sat Fat=6.2g

Pizza from Instant Mash

Pineapple & Ham 

Serves 4

Ingredients

Use 125g from a pack of Sainsbury Instant Mash (250g)
One Tsp of mixed herbs.
1 onion chopped lengthways (s)(sff)
6 Basil leaves

Method

Mix together then add hot water until the mix is like bread doe.
Add 1 egg and mix.

Spray a Flat Pan with 3-4 Fry Light shots, wipe across pan.
Press the mix into the pan and cover in Clingfilm, rolling out with a rolling pin as thin as possible, remove Clingfilm.

Cook one side until light brown then using a large dinner plate warmed up and slightly wetted, place on top of pizza base and turn over, add 2-3 Fry Lights then return the pizza base to the pan and cook other side 3-6 mins depends on thickness.
When cooked to the correct colour, leave on pan and add tomato base.

Put Passata in a pan enough to cover Pizza base, add 1 TSP Tomato Puree and a few drops of “Worcester Sauce”, heat till thickened but DO NOT BOIL.
Coat the Pizza base with the Passata

Add One slice of Lean thin sliced ham, cut into small strips, also cover with small pineapple wedges and use 4 of your allowance of Extra Light Laughing Cow wedges broken up and spread around the pineapples.

If the base is stuck to the pan then reheat and you will find that it will be easier to slide to your oven stone.

Place on Pre Heated Pizza Stone at 180/190 and cook until the cheese is bubbling.

Eat with Salad.


If you want better cheese then use 45g of Mozzarella cheese balls and 25g of low fat Cheddar grated on. But it will increase the Syn value!