Syns: 4 + HEA per portion Serves: 2 very generous portions Prep/Cooking Time: 45 mins
This recipe uses an air fryer for cooking, and the method is based upon that, but I’m sure it could easily be adapted to more traditional cooking methods with pans and such.
Please check the exact syn values for the ingredients you use, and use this information only as a rough guide:
The 50g of chorizo contributes around 8 syns to this recipe (or 4 syns per portion), and can be omitted if you prefer – but in my opinion it adds so much extra flavour to the meal, so I like to use my syns on it.
The 15g of parmesan cheese on each portion also makes up half of a Healthy Extra A, or about 3 syns.
In general this recipe doesn’t require any oil to be added, as the chorizo will release oil as they cook. If you decide to omit the chorizo, perhaps add a bit of spray oil at the start, and allow syns for that.
200g risotto rice
1 packet of bacon medallions (diced)
50g of chorizo (chopped finely)
small packet of frozen/fresh uncooked prawns
2 red onions (chopped)
200g frozen peas (or edamame beans, or chopped up green beans)
1 litre of stock (made using 2 veggie stock cubes)
30g of grated parmesan (Half a Healthy Extra A each)
Add the bacon and onions to the air fryer and cook for 3 minutes
Add the chorizo and cook for 2 minutes
Add the rice and cook for another 3 minutes, or until the rice is coated in the oil from the chorizo and starts to change colour
Add 1/3 of the stock, and cook for 5 minutes. Check to see if the liquid is getting absorbed into the rice, and add more stock if the mixture gets dry.
Add another 1/3 of the stock, and cook for 10 minutes
Add the final 1/3 of the stock, and cook for 10 minutes. You should give the mixture a good stir during cooking to make sure bits are getting stuck around the air fryer paddle.
Add the vegetables and prawns, and cook for a final 5 minutes
I decided with about 2 hours notice to cook something for the taster night at my Slimming World group. And for some reason I picked a vegetable curry – not something I had ever done before. And I’m not using any recipe, so it’s a bit of a voyage into the unknown. I just hope it turns out OK!
A few squirts of Frylight or spray oil
2 large white onions, chopped finely
2 cloves of garlic, chopped finely
1 aubergine, diced
2 courgettes, diced
3 bell peppers, diced
200g mushrooms, chopped
2 cans of chickpeas
2 cans of chopped tomatoes
1 packet of passata
2 vegetable stock cubes, made up in 300ml of hot water
3 heaped teaspoons of ground cumin
3 heaped teaspoons of ground coriander
3 heaped teaspoons of ground turmeric
3 heaped teaspoons of curry powder
150g pot of fat-free natural yoghurt
Add a few squirts of Frylight / spray oil into a pan, and then added the onions and garlic, and fry gently for a few minutes until softened.
Add the aubergine, courgettes, peppers and stir in.
Add all the spices. Reduce the quantities if you don’t like your curry too spicy, or ramp them up if you want to blow your mind!
Add the cans of tomatoes, passata and vegetable stock.
Add the chickpeas and mushrooms.
Stir, cover and simmer for 30 minutes. Taste, and if not spicy enough, add more spices.
Stir in some fat-free natural yoghurt just before serving. Be sure not to boil the curry once you’ve added the yoghurt or it’ll curdle!
Serve with rice, or just on it’s own. For the taster night, I’m taking along some Pataks Pappadums that are only 1½ syns each.
Syns: None(if you use the oats as your Healthy Extra B)
Prep/Cooking Time: 60 mins
This is how I make up a batch of syn-free Oat Pancakes, which is enough for breakfast or dessert for 5 days! Once made, I wrap them up in individual portions and store in the fridge.
The recipe uses your daily allowance of oats (35g 40g) which can count as your HEB (Healthy Extra B) or as 6 syns.
175g 200g of porridge/rolled oats
450g (large pot) of fat-free vanilla yoghurt
10 large eggs
10 tbsp of granulated sweetener (optional)
Add the oats and yoghurt to a bowl and mix together
Leave for a couple of hours (or overnight) for the oats to soften
Break the eggs into the bowl and add the sweetener
Whisk thoroughly with an electric hand mixer if you have one
Heat a frying pan (or two) to a medium-high heat and spray with Frylight
Use a dessert spoon to spoon the mixture into the frying pan to create small pancakes
Fry for about 3 minutes on one side until you see the pancake harden
Flip onto the other side and fry for a further 2 minutes or until golden brown on both sides
Transfer to a cooling tray, and repeat steps 6-9 for the remainder of the mixture
Depending on the size of your dessert spoon, you should end up with about 60 small pancakes. Divide them into five portions, and you will have approx 12 pancakes per portion.
Serve with slices of fresh fruit or berries if in season – or you can use the (defrosted) frozen berries as well.
Try to pick fruits that are speed, in order to get your third of speed on the plate. For example, blueberries and bananas are not speed. So maybe use speed fruits like apples, oranges, blackberries, melon, raspberries, and strawberries.
If you have a sweet tooth and spare syns, drizzle some maple syrup on top – 2 syns per tbsp.
This is how I cook up a huge batch of syn-free Chilli Con Carne, which is enough to serve to your entire extended family, or maybe you might like to freeze in portions for future reheating.
If you don’t need such huge quantities of food, then just halve the quantities!
Frylight or Tesco Pure Sunflower Oil Spray (2 cal per spray)
2 large white onions, chopped
2 cloves of garlic, finely chopped or minced
2 packets (500g each) of less than 5% fat minced beef
2 tins of chopped tomatoes
2 stock cubes (beef / veg / whatever you have)
3 bell peppers (any colour), chopped
punnet of mushrooms, sliced
whatever other veggies you fancy or have hanging around – maybe courgettes, carrots, or celery. You can also add lentils if you like.
4 heaped tsp hot chilli powder
4 heaped tsp paprika (or smoked paprika)
4 heaped tsp ground cumin
4 heaped tsp ground coriander
2 heaped tsp salt
4 heaped tbsp tomato puree
2 tins of kidney beans
Get a soup pot or large saucepan, spray some Frylight or Tesco 2 Cal spray in the bottom (5-10 sprays should be fine), and throw in the chopped onions and garlic, and cook on a medium heat for a few minutes till the onions look slightly translucent.
Add the minced beef. Mash away at the mince with your wooden spoon, to break it down into little pieces. Cook for a further 5 minutes or until all the meat has browned.
Add the chilli powder, paprika, cumin, coriander and salt. Give the pot a quick sniff at this point, because the spices smell amazing! The mixture is going to be a bit dry at this point, but don’t worry because we’re about to add some liquid.
Add the tins of chopped tomatoes and the tomato puree. Stir well.
Make up the stock cubes in approx 500ml of hot water, then add to the pot. Stir well.
Bring the pan up to the boil, and then reduce the temperature till it’s simmering gently.
Chop up all the vegetables that you want to add, and chuck them in when they’re ready. I like to use peppers and mushrooms, but you can add pretty much whatever you like. The idea is to bulk out recipe with as much speed as possible!
Drain and rinse the kidney beans and add to the pot.
Simmer with the lid on for a minimum of 20 minutes – but the longer you let it cook, the better it will taste! Just make sure you check the pot every 10 minutes and give it a stir. If it looks a bit dry, add some water. If it’s a bit watery, leave to simmer with the lid off.
Serve with boiled rice, a baked potato, or some Slimming World chips – or just on its own if you’re avoiding carbs.
If you’re going to freeze this, then make sure you defrost it completely before heating, and make sure it heats to the boil and simmers for a few mins before eating. Also don’t freeze if your meat has previously been frozen – because you’re not meant to freeze meat twice!