My Wise Main Meal (Including Gravy/Sauce) Recipes

SWEET POTATO CURRY (SYN FREE)

Serves 2

Ingredients
340g sweet potato, peeled and cut into small cubes
1 red onion, peeled and finely chopped
1 vegetable stock cube
1/4 pint boiling water
1 pinch dried chillies
1/2 tsp each of medium curry powder, cumin, coriander
1 garlic clove, crushed
2 medium tomatoes, chopped
85g (I add more) fresh baby spinach
1 Tblsp chopped fresh coriander
Salt to flavour
Fat free yogurt to serve and basmati rice

Place sweet potato and red onion in a medium saucepan with the stock cube and boiling water. Bring to boil and simmer for 5 mins.

Add garlic, chilli, and spices and cook for 2 mins

Add tomatoes, spinach and fresh coriander . Cover and cook for about 10 mins, stirring fairly regularly . Add salt to taste.

Serve with basmati rice and fat free yogurt

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I'll be defintely trying to make this one this week... sounds gorgeous! :)
 
VEGGIE MEXICAN MINCE (FREE ON GREEN)

Ingredients
Frylight
1 packet frozen quorn mince
1 400g Chopped Tomatoes
1 large tin Baked Beans
1 large onion, finely chopped
1 tsp Chilli Powder
1 Tblsp Worcestershire Sauce
Salt & Pepper
(serve in Taco Shells (3.5 SYNS each) with lettuce a bit if HEA grated cheese )

In a medium saucepan spray frylight and fry the onions until translucent . Add the quorn, chopped tomatoes, baked beans, chilli & Worcestershire sauce. Stir until it comes to the boil

Reduce to a simmer and season to taste with salt & pepper.

Simmer for a minimum of 20 minutes stirring occasionally.

Serve

(could be used as an alternative to chilli con carne & served with rice)

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This would be free on EE wouldn't...i hope so it sounds yummy....thanks for these ideas :p xx
 
tilly07 said:
This would be free on EE wouldn't...i hope so it sounds yummy....thanks for these ideas :p xx

Yes - it would hun!!

Kx

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PORK CHOP SUEY (8 SYNS TOTAL & 1 HEB on Green if serving with noodles)
(can use other meats/prawns/quorn etc)

Serves 2

Ingredients
4 Tblsp Light Soy Sauce
2 tsp soft brown sugar (2 syns)
200g Pork Stir Fry strips (fat removed)
Frylight (Chinese stirfry one)
2 Medium Onions, peeled & quartered
3-4 Mushrooms, sliced
2 Garlic Cloves, crushed
350g Beansprouts
1.5 tsp Sesame Oil (3.5 syns)
1 Tblsp Cornflour (2.5 syns)
3 Tblsp Water
1 pork stock cube dissolved in 1/4 pint boiling water

Dried Egg Noodles

Boil the kettle. Put the egg noodles in a medium saucepan and cover with the boiled water. Put the lid on top to allow noodles to steam naturally.

Mix together the soy sauce with the sugar, until the sugar has dissolved. Pour this over the pork and allow to marinate whilst preparing all the ingredients.

Heat a wok and spray with frylight . Add the pork & marinade & the onions and stir fry until the pork has cooked through.add the garlic and stir fry for 2 mins. Add the beansprouts and stir fry for 4-5 minutes.

Add the sesame oil and stir.

Mix the Cornflour with the water to make a smooth paste. Pour this in , stir, then add the stock and continue stirring until the sauce becomes thickened and clear.

Drain the noodles and add to the stirfry.

Mix thoroughly and serve

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SPICY PRAWN RISOTTO
(free on EE or free & 1 HEB on green)

Serves 2-4

Ingredients
1 onion, chopped
Frylight
1 cup arborio rice
1 400g tin chopped tomatoes
100g mushrooms , sliced
Boiling water and 2 fish stock cubes
1 tsp parsley
1/2 tsp paprika
1/2 tsp salt
1 large pinch cayenne pepper
1 large pinch sweetener
1 HEB per person cooked prawns (113g)
140g 0% Fat free Greek Yogurt

Boil kettle & fill a medium saucepan and add 1 stock cube . Keep this simmering.

In a large frying pan heat and spray frylight. Fry onions until translucent then add arborio rice and fry til slightly translucent. Add mushrooms and tomatoes and bring to boil. Add all spices/herbs/sweetener and a ladleful of boiling stock.

Turn heat up and continue to stir risotto and add ladlefuls of stock. Refill kettle and boil and add to stock pan when required along with another stock cube.

Continue to stir and add stock until the rice is tender. Make sure that water is absorbed. Add prawns and heat through.

Remove from heat and stir in Greek yogurt.

Put back on heat and warm through.

Serve

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Yum yum yum. Thanks :)

Gail x
 
LENTIL LOAF
Serves 4
(2.5 SYNS plus HEA/HEB per person on GREEN or EE DAY)

Ingredients
225g Red Lentils
1 Bay Leaf
Cold water

1 Onion, finely chopped
2 Eggs, lightly beaten
1/4 tsp Mixed Herbs
1 Tsp Dried Parsley
1 Tblsp Tomato Ketchup
2 Ripe Tomatoes, skinned & chopped
168g half fat cheddar OR 112g cheddar , grated (HEA or HEB on Green)
57g Wholemeal Bread made into breadcrumbs

Preheat oven to 180C / 160 Fan Assisted /325F

Line a loaf tin

In a medium saucepan add the lentils and bayleaf and cover by about 1" with cold water. Bring to boil and then simmer.Cook until tender and hopefully all water has gone.
If water is remaining drain and squeeze through a sieve. Remove bayleaf

Whilst lentils are cooking :-
In a large bowl mix together the grated cheese, chopped tomatoes, beaten eggs, chopped onion, breadcrumbs, herbs.

Then add cooked lentils and mix thoroughly.

Place mixture into lined loaf tin and bake until golden brown & firm to the touch - about 40 mins (adjust to your oven)

Tip onto a plate and remove lining paper. Cut into 4 and serve.

Nice with rice and veg or salad, coleslaw and chips

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Thank you Kwise1 :D
 
TwinkleToes2day said:
Thank you Kwise1 :D

Kieragh1515 said:
Ahha!!!! Been searching for this thread & finally found it. V excited to try some of ur recipes, thanks hun xx

Let me know what you think - please post your likes dislikes lol

Kx

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MEATLESS MEATLOAF

SERVES 4 (2.5 SYNS (4.5 SYNS if using Matzo Meal)

Ingredients
1 Packet Frozen Quorn Mince
1 Carrot, peeled
1 Clove Garlic
2 Eggs
1 Tblsp Tomato Puree
1 onion, peeled
Dash of celery salt
Pepper
4 Tblsp Water
1 Tblsp Bisto Powder (2.5 SYNS)
2 Tblsp Matzo Meal (optional - 2 syns)

Preheat Oven to 160 Fan, 180C, 350F

Place carrot, onion & garlic in a food processor & blitz until finely chopped

In a bowl add all the ingredients including the chopped veg and mix well.


Place mixture into a lined loaf tin sprayed with frylight.

Cook for 1 hour

Serve

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MEATLESS MEATLOAF

SERVES 4 (3 SYNS (5 SYNS if using Matzo Meal)

Ingredients
1 Packet Frozen Quorn Mince
1 Carrot, peeled
1 Clove Garlic
2 Eggs
1 Tblsp Tomato Puree (1/2 SYN)
1 onion, peeled
Dash of celery salt
Pepper
4 Tblsp Water
1 Tblsp Bisto Powder (2.5 SYNS)
2 Tblsp Matzo Meal (optional - 2 syns)

Preheat Oven to 160 Fan, 180C, 350F

Place carrot, onion & garlic in a food processor & blitz until finely chopped

In a bowl add all the ingredients including the chopped veg and mix well.


Place mixture into a lined loaf tin sprayed with frylight.

Cook for 1 hour

Serve

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Sounds yummy!:D But what is Matzo Meal?? Thanks
 
aliscrapper said:
Sounds yummy!:D But what is Matzo Meal?? Thanks

It is ground up Matzos - these are crackers - like water biscuits. I would imagine if you can't get matzo meal or matzo then water biscuits whizzed to almost powder would work equally well.

Kx

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Mmmmmmm thank you for meatless meatloaf reciepe!!! Looks scrummy!!! Will certainly be making this soon! All your recipes sound fantastic! Love all pics too!x
 
PORK BALTI (8 SYNS TOTAL on Red or EE - use a HEB for Pork on a Green Day)
this recipe is adapted from Wiigirl's recipe - it is delicious

Serves 2-4

INGREDIENTS

Frylight
1 Large Onion, finely chopped
84g peeled eating apple , cubed
1 packet of cubed pork (fat removed)
2 Garlic Cloves, crushed
2 Carrots, peeled & sliced
1 400g can chopped tomatoes
3 level Tblsp Pataks Balti Curry Paste
300ml boiling water & 1 pork stock cube dissolved in it
1 Tblsp chopped Fresh Coriander
Natural Yogurt (fat free) to serve

Spray a large saucepan with frylight and saute the onion and apple for 2 -3 mins. Add the pork & cook for 2 minutes. Then add the garlic, carrots, chopped tomatoes, balti curry paste, stock and fresh coriander & simmer for 30-40 mins.
Season and serve with yogurt & basmati rice

Wiigirl's original post:-
http://www.minimins.com/slimming-world-recipes/199816-chicken-balti-recipe.html#post3374757

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Kwise1 said:
PORK BALTI (8 SYNS TOTAL on Red or EE - use a HEB for Pork on a Green Day)
this recipe is adapted from Wiigirl's recipe - it is delicious

Serves 2-4

INGREDIENTS

Frylight
1 Large Onion, finely chopped
84g peeled eating apple , cubed
1 packet of cubed pork (fat removed)
2 Garlic Cloves, crushed
2 Carrots, peeled & sliced
1 400g can chopped tomatoes
3 level Tblsp Pataks Balti Curry Paste
300ml boiling water & 1 pork stock cube dissolved in it
1 Tblsp chopped Fresh Coriander
Natural Yogurt (fat free) to serve

Spray a large saucepan with frylight and saute the onion and apple for 2 -3 mins. Add the pork & cook for 2 minutes. Then add the garlic, carrots, chopped tomatoes, balti curry paste, stock and fresh coriander & simmer for 30-40 mins.
Season and serve with yogurt & basmati rice

Wiigirl's original post:-
http://www.minimins.com/slimming-world-recipes/199816-chicken-balti-recipe.html#post3374757

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Hi K if I used chicken instead of pork how many syns would that be? X
 
Kieragh1515 said:
Hi K if I used chicken instead of pork how many syns would that be? X

The original is chicken - lol - but you could use lamb or any meat really . SYNS are the same as it is synned on the cooked apple and curry paste only.
Kx

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Kieragh1515 said:
Ahhhh ok lol! I'd leave the apple out so how many syns would it be then?!

6.5 for the paste the Apple is only 1.5

Kx

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