Harrisa CousCous Salad with Crab - Syn Free

Serves 1

This is a really lovely salad.  The clementines add a nice twist, giving bursts of flavour that go really well with the crab.  King Prawns are also delicious with this.

Ingredients

60g CousCous
1 Chicken stock cube
1 tsp Harrisa Paste
1 red pepper, diced
1 scallion, diced
1 tin white crab meat
2 clementines

Method

1. Crumble the stock cube into a jug, mix with the harrisa paste until smooth, add 100ml of boiling water and combine with the couscous in a lidded dish.  Leave aside until all the liquid is absorbed  
2. Fluff the couscous and, when cool, mix with the pepper, scallion, crab and clementines

Honey & Ginger Duck Stir Fry - 4 Syns

Serves 2

This was a super tasty dish that was fresh and filling. It looks really big and colourful on the plate.  It can be a bit difficult / time consuming removing the skin of the duck so may be best to ask your butcher to do it! I found that out the hard way and currently have hacked up fingers from the job...

Ingredients:
2 x Duck Breast (skin removed), diced
1 x Orange / Yellow Pepper, diced
1 x Red Pepper, diced
2 x Scallion, finely sliced
1 inch piece of ginger, half cut into thin strips / half grated
1 clove garlic crushed
1 Pak Choi, sliced
Nest of thin egg noodles
Salt & Pepper
1/2 tsp Cayene Pepper
1/2 Chilli (optional)
Fry Light
 
Sauce
2 tbs Light Soy
1 tbs Honey
1 tbs Sweet Chili Sauce
1 tbs Plum Sauce
125 ml Chicken Stock
Grated ginger (from above)

 

Method

 

Prepare all the veg before starting to cook.  Keep the sliced scallion and the green tops of the pak choi aside until just before serving.

 

1.     Season the duck with the salt, pepper and cayenne pepper.  Rub it all over the meat and stir fry over a hot heat with Fry light.  If the meat begins to stick, add a splash of water.  Once the duck is cooked, remove from the pan and set aside to rest.

2.     In a pan add the stock, grated ginger, soy sauce, honey, plum sauce and sweet chilli sauce and cook on a high heat.  Keep stirring for about 2 – 3 minutes until the sauce begins to thicken. Reduce the heat and allow to simmer while stir frying the veg.

3.     Put the noodles on to cook, as per the packet instructions, strain and set aside.

4.     Spray a wok with Fry light and add all the veg, except the scallions and green tops of the pak choi.  Stir fry to your liking, I personally like my veg quite crunchy so only stir fry for approx. 2 mins.

5.     Add the meat, noodles and sauce to the veg and cook for about 1 – 2 mins, adding in the scallion and green pak choi 1 min before serving.

 

 

Garlic & Ginger Turkey Stir Fry - Syn Free

Serves 4 as main meal 6-8 as starter

Ingredients

400g turkey mince
2 tsp grated ginger
1 tsp grated garlic
1 tbsp Light Soy Sauce
2 x Baby Gem Lettuce
1 carrot grated
2 Scallions / Spring onion chopped
120g rice
1sp ground ginger

Method

1. Dry fry the ginger and garlic for about 1 min and add the turkey mince and soy sauce, frying until cooked and set aside to cool.

2. Boil the rice with the ground ginger as per packet instructions and allow to cool

3. Mix the carrots, turkey mix and rice together and divide between the lettuce leaves (half head per person if a main course)

BLT

Serves 1 - Syn Free

Ingredients

2 x Wholemeal slices of bread from 400g loaf (daily healthy B Option)
1 large tomato sliced
Handful Rocket and Spinach
2 Rashers, all fat removed

Method

Toast the bread
Grill / microwave / dry fry the rashers
Arrange tomatoes and salad leaves on the bread with rashers on top

Pastry Free Quiche - Syn Free

Serves 1

Ingredients

150g Cottage Cheese
3 Eggs
1 Large Tomato, sliced
1 slice ham, diced
Salt & pepper

Method

1. Heat the oven at 190 degrees
2. Whisk the eggs and cottage cheese together with the ham and pour into a flan dish
3. Top with sliced tomato
4. Cook for 30 mins

Serve with slimming world coleslaw

Slimming World Beef Chilli and Rice - Free

This serves 2 people

Ingredients

1/2lb extra lean mince
1 chilli finely diced
1 medium red onion diced
2 cloves garlic crushed
1tsp ground corridaner
2 tsp ground cumin
1 tsp ground paprika
Extra ground chilli if you like it really hot
1/2 pint beef stock
1 tin tomatoes
1 tin kidney beans
Salt and pepper
1/2 red pepper
1/2 yellow pepper
Frylight

Last two ingredients are optional but boost the superfree foods

Method

1.  Spray a large non stick lidded pot with fry light and heat on medium before adding the onion.   Sauté for 5 mins until soft. If the onion sticks, use a splash of water.

2. Add the garlic and chilli and cook for 1 min.

3. Add the mince and brown for about 5 mins.

4. Add all the peppers and ground spices and mix, cooking for about 2 mins.

5. Finally add the kidney beans, stock and tomatoes and bring to a boil. 

6. Lower the heat and allow to simmer for about 1 hour.   Season with salt and pepper and serve with boiled rice of jacket potato.

You may add 30g of parmessan cheese from your HA or else just add the extra syns

Slimming World - Potato Salad (1 Syn)

Serves 1

Ingredients

1. One medium potato, washed and diced into bite sites pieces
2. One small red onion, diced
3. 2 Slices of lean ham, chopped up
4. 1 tbsp of Light Mayonnaise
5. 1 tbsp of Fat Free Balsamic Dressing
6. 1 tsp mixed herbs
7. 1 stock cube (chicken / veg, I used chicken)
8. Mixed salad leaves (I used a bag of spinach, iceberg, lambs lettuce and sliced fresh beetroot)

Method

1. Cook the potatoes in boiling water with the stock cube until tender.  Drain and allow to cool
2. Mix the mayonnaise and dressing together.
3. Once the potatoes have cooled, toss with the ham, herbs and onions and then toss in the dressing.
4. Serve on a bed of lettuce leaves of your choosing