Shrinking Mums Recipe Book

Chilli Skins

2 1/2 syns on Extra Easy and serves 4

Ingredients
4 x 8oz/227g baking potatoes, scrubbed and pricked all over with a fork
500g pack extra lean minced beef
1 onion, finely chopped
3 mixed peppers, deseeded and chopped
2 garlic cloves, crushed
1 tsp mild chilli powder
1 tsp ground cumin
2 tbsp tomato puree
400g tin chopped tomatoes
400g tin kidney beans, drained
2oz/57g reduced fat cheddar cheese, grated

Directions

1. Preheat your oven to Gas 6/200C/400F. Place the potatoes on the top shelf and bake for 1 hour
2. Put the beef, onion, peppers and garlic in a pan and fry for 5 mins. Drain the meat juices and return to the heat.
3. Add the chilli powder, cumin and tomato puree and fry for 1 min. Stir in the tomatoes, beans and 100ml water and bring to the boil. Reduce the heat and simmer for 20 mins.

4. Halve the potatoes, scoop out the flesh and discard. (I would use this for bubble and squeak, a cottage pie topping etc so not to waste it.) Return the potatoes to the oven and bake for a further 15 mins.
5. Divide the chilli between the potato skins, sprinkle over the cheese and return to the oven until the cheese melts. (I was so hungry at this point I forgot all about the cheese – oh well saves me a few syns!) Serve with a mixed salad.
These were absolutely gorgeous and really filling – a real family favourite

 
Beef Stroganoff


Syn Free on Extra Easy and Original

Ingredients
Fry light
1 large onion, sliced
4 garlic cloves, crushed
1lb 2oz/511g beef steak cut into strips
2 tbsp paprika, plus extra to garnish
Salt and pepper
9oz/255g chestnut mushrooms, halved
2tbsp white wine vinegar
7fl oz/198ml beef stock
250g pot far free natural fromage frais

Directions

1. Spray a large frying pan with fry light and place over a medium heat. Add the onion and garlic and fry until softened.
2. Meanwhile, place the beef in a bowl, add the paprika and salt and pepper and toss until coated.
3. Add to the pan, turn up the heat and stir fry for 3 – 4 mins until browned,
4. Add the mushrooms and cook for a further 2 mins.
5. Pour the beef stock and vinegar into the pan and bring to the boil.
6. Reduce the heat and simmer for 5 – 6 mins.
7. Remove from the heat and spoon over half the fromage frais and sprinkle with the paprika.

I adapted this recipe from the slimming world magazine. I didn;t find it as flavour packed as I'd hoped so added a tin of tomatoes and some sliced red pepper, which lifted the flavour and made it a lot nicer and still syn free. I served it with Asda smartprice golden vegetable rice which is a bargain at about 25p a pack and free on slimming world too!
 
Chips


Ingredients

2lb/908g potatoes
Fry lite

Directions

1. Preheat the oven to 240°C/475°F/Gas 9. Slice the potatoes lengthwise into ½in/1cm thick rectangular chips.
2. Bring a large saucepan of water to the boil. Add the chips and cook for 4 minutes. Drain and leave aside for 10 minutes to dry.
3. Return the chips to the saucepan. Cover with a lid and shake to roughen up the edges, just like you would if you were making roast potatoes.
4. Spray a metal baking tray with Fry Light. Place the chips on the tray, spray with Fry Light and bake in the oven for 20-25 minutes, (sometimes they need a little longer, I generally keep checking and turning them every 15 mins until they’re crispy) turning occasionally, until golden brown on all sides. Drain them on absorbent kitchen paper and enjoy!

I often spruce these up a bit with the addition of a bit of paprika sprinkled over the top which gives them a bit of added flavour.
 
Peppercorn Sauce


I love this stuff, perfect on steak and much better than the packet stuff you get in supermarkets!

Ingredients

1 onion, finely diced
2 cloves of garlic, crushed
312ml/11 fl oz chiken stock
1 tbsp crushed peppercorns
1 tbsp worchestershire sauce
198g/7oz very low fat fromage frais

Directions

1. Place the onion and garlic in a pan with the stock in a pan and boil.
2. Reduce the heat, add the peppercorns and worchestershire sauce and simmer for 15-20 minutes until slightly reduced and thickened.
3. Remove from the heat and stir in the fromage frais and season.
4. Keep warm until ready to serve, but don’t place it back on the heat or it may curdle.

If you don't have crushed peppercorns you can use ground pepper as a last resort, I've done this numerous times and it was none the worse for it!
 
Spanish Chicken

1.5 syns per serving on EE.

Ingredients

4 chicken breasts, cut into cubes or strips
Fry Light
2 onions, sliced
3 garlic cloves, finely chopped
1 red and 1 yellow pepper, sliced
400g can chopped tomatoes with herbs
¼pt/142ml chicken stock made with Bovril or oxo
1 tbsp sweet paprika
2 tbsp freshly chopped parsley
1 tbsp tomato puree
56g chorizo, sliced

Directions

1. Spray a pan with frylite and cook the chicken until starting to brown.
2. Remove from the pan and set aside.
3. Cook the onions and peppers until soft then add the garlic and chorizo and cook for another 2 minutes.
4. Return the chicken to the pan and stir.
5. Add the remaining ingredients and stir.
6. Cook for 20 minutes and serve

I often add a glass of red wine for a richer tasting sauce at just a few syns extra and it's well worth it. This is a definite family favourite and we've eaten it with pasta, rice and potatoes in the past.
 
Lamb Rogan Josh


Ingredients

2lb/908g lamb
2 large onions
3 cloves garlic
Fry light
2tsp ground ginger
1 tsp ground cinnamon
5 tbsp hopt curry powder (although I use medium and that is hot enough!)
400g can chopped tomatoes
1tsp artificial sweetener
7fl oz/198ml beef bovril stock

Directions

1. Cut the lamb into bite sized chunks, peel and slice the onions and crush the garlic
2. Spray a saucepan or casserole dish with fry light. Cook the lamb in batches for 3 – 4 mins, browning on all sides. Set aside and keep warm.
3. Add the onions to the dish and cook over a medium heat for 10 – 12 mins until soft.
4. Add the garlic, ginger, and cinnamon and fry for 1 – 2 mins
5. Add the curry powder and lamb and continue to fry for 2 – 3 mins
6. Add the tomatoes, sweetener, stock and season. Bring to the boil, then reduce the heat and cover. Simmer for 2 hours until the lamb is tender. (Ive actually cooked this in one and a half hours before and the lamb was lovely so it may not need the full 2 hours)

My favourite Slimming World curry and even better it's free on Original and EE!
 
Bombay Bhajees


Ingredients

Fry Light
1 medium onion finely chopped,
2 medium onions, sliced
170g/6oz potatoes, cooked and chopped
227g/8oz canned chickpea daal, drained (Asda sells this, or you could use canned chickpeas but I find the chickpea daal adds to the curry flavour)
1 egg beaten
1/2 tsp baking powder
2tsp dried Bombay mixed spice or curry powder
1 tsp dried mixed herbs
salt and freshly ground black pepper

Directions

1. Spray a baking tray with fry light
2. Spray a pan with fry light and cook the onions until slightly browned.
3. In a bowl mash the chickpeas and potatoes together
4. Stir in the chopped onions, egg, baking powder and herbs, spices and seasoning.
5. Stir in the sliced onions. (I do both chopped and sliced because they just seem to seem more like “real” onion bhajis when I do that.)
6. Form into 20 small balls or make larger ones if you prefer
7. Place on the tray and cook at Gas Mark 7/220C for 15 minutes (I often do 15 mins on then turn them over, spray again and cook for another 15 mins because I like mine quite crispy)

I love these and they are just like the real thing, if not better! Plus they'e free on Green and EE!
 
Spaghetti Bolognaise
Everyone has their own recipe for Spag Bol and this is mine. This recipe is Syn Free on Extra Easy and is really tasty. It served my mum, E and I and I had enough left over for lunch today, plus an extra portion to freeze for another day. Tomato puree is 1/2 a syn per tbsp, so by the time you divided that up between 4 the syns are reduced to 0. You could add 250ml of red wine for an extra 8 1/2 syns per recipe if you fancied livening it up a bit and if you fancy cheese sprinkled on top a tablespoon of Parmesan is 1 1/2 syns.

Ingredients

Fry Light, for spraying
2 onions, finely chopped
2 garlic cloves, crushed
340 g/12 oz extra lean minced beef
227 g/8 oz button mushrooms, thinly sliced
1 red pepper, diced
1 397 g/14 oz can chopped tomatoes
1 oxo cube plus water (amount to your liking)
1 level tablespoon Worcestershire sauce
salt and freshly ground black pepper
1 tbsp dried mixed herbs
Bacon with the fat removed (use as much or as little as you would like – I used 4 rashers)
1 tbsp tomato puree
Pasta or spaghetti of your choice

Directions

1. Spray a pan with fry light and cook the onions until soft.
2. Add the peppers and cook for a further 2 minutes.
3. Add the garlic and cook for a further minute.
4. Add the bacon and cook until starting to crisp.
5. Add the mushrooms and cook until they start to brown.
6. Add the mince and cook until browned.
7. Sprinkle over the oxo cube, tomato puree and herbs and stir
8. Add the tin of tomatoes and stir again. Add some water to increase the volume of sauce.
9. Add the Worcestershire sauce and season to taste.
10. Bring to the boil then reduce the heat and simmer for 15 minutes.
11. In a pan, cook the spaghetti or pasta of your choice.
12. Serve
 
White Wine Sauce

I made this last night and it went down very well! I served it over chicken wrapped in bacon stuffed with a HEX of mozzarella. The sauce works out at 2 syns per serving when split between 4 people using dry white wine.

Ingredients

1 glass white wine (250ml)
100g mushrooms chopped
frylite
tsp flour
1 chicken stock cube/chicken bovril
water (as much as required)
Fat free fromage frais (to taste)
1/2 tsp thyme

Directions

1. Fry the mushrooms in frylite until cooked
2. Add the flour and cook for 1 - 2 minutes
3. Add the wine gradually, stirring constantly
4. Add the stock cube or chicken bovril and enough water to create a thin sauce
5. Bring to the boil which will reduce and thicken the sauce
6. Add the thyme and stir
7. Remove from the heat and add as much fat free fromage frais as you require to make a creamy white wine sauce that suits your taste
8. Enjoy!
 
Slow Cooker Rice Pudding

My daughter loves rice pud and I was desperate for a recipe that I could eat too so I bunged a load of ingredients into my slow cooker and came up with a delicious and free (on EE and Green) recipe.

Pudding rice/paella rice/arborio rice (basically short grain rice)
HEX skimmed milk
Sweetener (to taste)

Spray the slow cooker with frylite, add the rice and milk and cook on low for 4 hours or until soft and the milk has thickened. Add sweetener towards the end of the cooking process, I've found if you add it before you end up with a less sweet rice pudding and have to add more.

You can also add vanilla essence to the rice pudding and of course top with jam, chocolate, etc. It's also nice with a mullerlight stirred through to make it really creamy.
 
I might have to try that rice pud recipe!! I love rice pud!!!!!
 
Cajun Chicken Pasta


Ingredients

4 chicken breasts, diced
Cajun chicken mix (or make your own, I use 1/2 tsp onion powder, 1/2 tsp garlic powder, 1/2 tsp oregano, 1/4 tsp thyme, 1/4 tsp hot paprika, 2 tsp sweet paprika, 1/4 tsp black pepper, 1/4 tsp salt)
frylite
1 tbsp plain flour
skimmed milk taken from your 375ml HEX allowance
1 tsp tomato puree
2 spring onions, finely sliced
1 clove garlic, finely diced
25g grated parmesan
1 tsp butter
pasta of your choice

Directions

1. In a bowl, mix the chicken and the cajun seasoning
2. Put pasta on to cook
3. Spray a pan with frylite and cook the chicken, once cooked through remove and set aside
4. In the same pan melt the butter and stir in the flour until it forms a thick paste.
5. Gradually add the milk stirring constantly until there are no lumps left and it starts to thicken, increasing the heat slightly to cook out the flour and thicken the sauce further.
6. Stir the garlic, spring onions and tomato puree into the sauce.
7. Drain the pasta
8. Add the parmesan to the sauce and stir then quickly add the pasta and the chicken, stirring until combined.
9. Serve with a big salad

This is one I've tried many a variation of and have finally nailed it tonight (according to my daughter who went back for more - twice). Usually I make it far too spicy for her (she's 10) and even a little too spicy for me, but the combination of herbs and spices I used above seem to work far better for a family meal and at only one syn per portion for what seems to be a creamy pasta dish when in actual fact its made with just skimmed milk, it's a winner for me!
 
Cajun Chicken Pasta


Ingredients

4 chicken breasts, diced
Cajun chicken mix (or make your own, I use 1/2 tsp onion powder, 1/2 tsp garlic powder, 1/2 tsp oregano, 1/4 tsp thyme, 1/4 tsp hot paprika, 2 tsp sweet paprika, 1/4 tsp black pepper, 1/4 tsp salt)
frylite
1 tbsp plain flour
skimmed milk taken from your 375ml HEX allowance
1 tsp tomato puree
2 spring onions, finely sliced
1 clove garlic, finely diced
25g grated parmesan
1 tsp butter
pasta of your choice

Directions

1. In a bowl, mix the chicken and the cajun seasoning
2. Put pasta on to cook
3. Spray a pan with frylite and cook the chicken, once cooked through remove and set aside
4. In the same pan melt the butter and stir in the flour until it forms a thick paste.
5. Gradually add the milk stirring constantly until there are no lumps left and it starts to thicken, increasing the heat slightly to cook out the flour and thicken the sauce further.
6. Stir the garlic, spring onions and tomato puree into the sauce.
7. Drain the pasta
8. Add the parmesan to the sauce and stir then quickly add the pasta and the chicken, stirring until combined.
9. Serve with a big salad

This is one I've tried many a variation of and have finally nailed it tonight (according to my daughter who went back for more - twice). Usually I make it far too spicy for her (she's 10) and even a little too spicy for me, but the combination of herbs and spices I used above seem to work far better for a family meal and at only one syn per portion for what seems to be a creamy pasta dish when in actual fact its made with just skimmed milk, it's a winner for me!

Sounds lovely!!! will def have to try this! thanks!
 
Started making this rogan josh this morning! Wow! So beautiful! The best slimming world recipe I have ever tried! I've added some peppers to mine to add more veg and after about 40 mins I stopped cooking to finish it off at tea time and it's still worked out fine! Put a little hit of water in to loosen it so it didn't go dry in the second stage and it's not affected the taste! Thank u for the recipe x
 
ShrinkingMum said:
Spaghetti Bolognaise
Everyone has their own recipe for Spag Bol and this is mine. This recipe is Syn Free on Extra Easy and is really tasty. It served my mum, E and I and I had enough left over for lunch today, plus an extra portion to freeze for another day. Tomato puree is 1/2 a syn per tbsp, so by the time you divided that up between 4 the syns are reduced to 0. You could add 250ml of red wine for an extra 8 1/2 syns per recipe if you fancied livening it up a bit and if you fancy cheese sprinkled on top a tablespoon of Parmesan is 1 1/2 syns.

Ingredients

Fry Light, for spraying
2 onions, finely chopped
2 garlic cloves, crushed
340 g/12 oz extra lean minced beef
227 g/8 oz button mushrooms, thinly sliced
1 red pepper, diced
1 397 g/14 oz can chopped tomatoes
1 oxo cube plus water (amount to your liking)
1 level tablespoon Worcestershire sauce
salt and freshly ground black pepper
1 tbsp dried mixed herbs
Bacon with the fat removed (use as much or as little as you would like - I used 4 rashers)
1 tbsp tomato puree
Pasta or spaghetti of your choice

Directions

1. Spray a pan with fry light and cook the onions until soft.
2. Add the peppers and cook for a further 2 minutes.
3. Add the garlic and cook for a further minute.
4. Add the bacon and cook until starting to crisp.
5. Add the mushrooms and cook until they start to brown.
6. Add the mince and cook until browned.
7. Sprinkle over the oxo cube, tomato puree and herbs and stir
8. Add the tin of tomatoes and stir again. Add some water to increase the volume of sauce.
9. Add the Worcestershire sauce and season to taste.
10. Bring to the boil then reduce the heat and simmer for 15 minutes.
11. In a pan, cook the spaghetti or pasta of your choice.
12. Serve

These recipes are fab! Thank you for posting them.

Just to let you know tomato puree is now free :) x
 
ShrinkingMum said:
Slow Cooker Rice Pudding

My daughter loves rice pud and I was desperate for a recipe that I could eat too so I bunged a load of ingredients into my slow cooker and came up with a delicious and free (on EE and Green) recipe.

Pudding rice/paella rice/arborio rice (basically short grain rice)
HEX skimmed milk
Sweetener (to taste)

Spray the slow cooker with frylite, add the rice and milk and cook on low for 4 hours or until soft and the milk has thickened. Add sweetener towards the end of the cooking process, I've found if you add it before you end up with a less sweet rice pudding and have to add more.

You can also add vanilla essence to the rice pudding and of course top with jam, chocolate, etc. It's also nice with a mullerlight stirred through to make it really creamy.

Is this syn free? Other than healthy extra? x x
 
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