Spicy BBQ Sauce

I got the inspiration for this recipe from one of my favourite American Chefs Ina Garten. I have adapted it to be as Slimming World friendly as possible.

As she put it it is a fusion of world wide BBQ sauces, a bit of Indian, Chinese and American, with a touch of Britain in it too!!

The whole pan is 7 syns on extra easy, so it's up to you how much you eat.......

Ingredients

3 shallots sliced 

2 garlic cloves finely chopped

1 tub passata

¼ cup soy sauce

2 tbsp hoisin sauce (4 syns)

1 tbsp honey (3 syns)

3 tbsp worcester sauce

2 tbsp tomato puree

2 tsp english mustard powder

¼ cup cider vinegar

2 tsp cumin powder

1 tsp chilli flakes

1 tsp hot chilli powder (more if you want more spice)

Method

In a large pan sprayed with frylight, fry the shallots till golden and soft, then add the garlic and fry for 1 minute, put into a blender with all the other ingredients and blitz till smooth.

Return the sauce to the pan and bring to a boil then simmer for 20 minutes until it has darkened and thickened. Season to taste.

Then serve with whatever you like....

Goes great on Hunters Chicken, as a dip for chips, with a juicy steak or even pulled pork..

Thai Basil and Seafood Fried Rice

I adore Thai food and knowing i can make it virtually syn free on Slimming World is Fab!!!

This is a quick and easy recipe and so much better than a take away, not just for lack of syns but taste too!

Just 1 syn for the whole pot on extra easy, so if you really greedy, like me it will serve two, not so hungry maybe four...

Ingredients

3 garlic cloves

1 thai red chilli (more if you like it spicy)

1 lb squid cleaned and ringed

20 raw shrimp

½ red pepper thinly sliced

½ onion sliced

1 cup edamame beans

8oz oriental mushrooms

handful thai basil leaves

1 tbsp oyster sauce (1 syn)

1 tsp dark soy sauce

2 tsp light soy sauce

cooked rice for 2

Method

Blitz the garlic and chilli in a blender.

Mix together the oyster sauce and the soy sauces

In a wok sprayed with frylight, stir fry all the veggies for 1 minute, add the chilli and garlic, stir and add the shrimp and squid stir for 1 minute then add the sauce, stir in the rice and heat it all through, take off the heat and tear in the basil. 

Season with fish sauce if needed.

Chinese Lemon Chicken

A fake away to be proud of! This dish is light and refreshing with a kick and a lot less syns than from a Chinese Restaurant, and taste so much better too!

The whole dish is only 5 syns on extra easy.

Ingredients

1 level tbsp potato flour (3 syns)
2 large skinless and boneless chicken breasts sliced
1 tbsp shaoxing rice wine (1 syn)
1 red pepper diced
1 yellow pepper diced
8 oz oriental mushrooms
1 cup edamame beans
1 onion chopped
juice of 1 lemon
200ml chicken stock
1 tsp sweetener
3 tbsp light soy sauce
1 garlic clove grated
1 red chilli finely chopped
1 inch ginger grated
1 tbsp chilli sauce (1 syn)


Method

Mix the sliced chicken with the potato flour and season.
To make the sauce mix together the lemon juice, chicken stock, sweetener, soy sauce, garlic, chilli, ginger and chilli sauce.
In a hot wok sprayed with frylight stir fry the chicken until it turns opaque then pour over the rice wine and stir fry until liquid has gone, add the onion, peppers and mushrooms and stir fry for 1 minute. Pour in the sauce and bring to a boil then simmer until the sauce has thickened and the chicken is cooked through.
Serve with egg fried rice.

Chicken Donburi Yakitori

This is a Japanese dish that was inspired from a trip to a wonderful Japanese restaurant we visit in Bristol called Yume Kitchen.
Even if i say so myself, it's not far off the restaurants dish!!

This dish is 4½ syns for the whole thing, so depending how many it serves, depends on the syns per portion.


Serves 4

Ingredients

3 skinless and boneless chicken breasts sliced
12 large shrimp
4 tbsp dark soy sauce
1 packet of medium egg noodles
2 carrots cut into matchsticks
1 red pepper thinly sliced
6 asparagus spears sliced
1 punnet of oriental mushrooms
a large handful of edamame bean (soy beans)
3 tbsp tariyaki sauce (1½ syns per tbsp)
200ml chicken stock
4 Nori seaweed strips

Method

Cook the noodles as per pack instructions.
Put the sliced chicken in a bowl and stir in the dark soy sauce.
Heat a wok sprayed with sunflower frylight and stir fry the chicken until its nearly cooked through, reserve the soy sauce, add the vegetables and stir fry for 2 minutes.
Pour in the Tariyaki sauce and stock bring to a boil add the noodles and shrimp,and if needed some of the reserved dark soy, stir fry until the shrimp are cooked and serve with thin strips of Nori seaweed snipped on top.

Sticky Lemon and Garlic Pork

This is a gorgeous Asian dish, full of crunchy vegetables and tender pork.

Syn free on extra easy.


Serves 4

Ingredients

1 large pork tenderloin sliced thinly
2 tbsp light soy sauce
2 tbsp dark soy sauce
1 lemon juiced
4 garlic cloves
3 cm fresh ginger
1 red chilli
1 large onion roughly chopped
1 carrot shaved with a peeler or cut into matchsticks
½ bag of bean sprouts
1 tin of bamboo shoots
1 red pepper thinly sliced
1 punnet of oriental mushrooms
small handful coriander leaves
Rice or noodles to serve.

Method

In a blender blitz the garlic, ginger and chilli. Mix with the soy sauces, and lemon juice. Marinade the pork for up to an hour.
In a wok sprayed with frylight, stir fry the pork till browned then add all the vegetables and rest of the marinade, stir fry for 5 to 6 minutes till pork cooked through and vegetables are to your liking. serve garnished with the coriander leaves.

Asian Salmon Giant CousCous Salad

This is a very tasty salad, with all the Asian taste sensations of salty, sweet, spicy and tangy, you can have it with or without the salmon, or add any meat you like, plus any vegetables you like.


Preheat oven 200c, 400f, gas mark 5

Serves 4

Ingredients

1 inch of ginger  peeled and chopped
1 garlic clove crushed
1 red chilli chopped
3 tbsp light soy sauce
juice of one lime

300g giant cous cous
1 lb salmon
6 spring onions
half a cucumber, seeds removed and chopped
2 roasted red peppers
handful of basil leaves chopped
1 packet of edamame beans

Method

Cook the couscous as per packet instructions, then run under a cold tap to stop the cooking.
Roast the salmon sprayed with olive oil frylight for 18 minutes
Chop up the spring onions and red pepper.
Blend all the first 5 ingredients in a blender to make a dressing.
Flake the salmon.
Put everything into a large bowl and mix.

Eggciting Omelettes

Smoked Salmon and Cream Cheese

Excuse the pun, but these omelettes get your taste buds salivating!

An omelette is so quick and easy to make, and the fillings are never ending!!

Here are a few to get you started.


Basic Omelette Ingredients

3 eggs (i like duck eggs)
salt and pepper

Method

Beat the eggs with the salt and pepper till light. Heat a frying pan, spray with butter frylight and pour in the eggs.
When they start to set, with a spatula pull the eggs towards the middle until its nearly all set.
Add your filling to one side and fold over and serve.


Smoked Salmon and Cream Cheese

The title says it all, just fill your omelette with fat free cream cheese or you daily healthy A portion of cheese spread and smoked salmon, i like to add some capers to mine too.

Wild Mushroom and Low Low

Wild Mushroom and Low Low
Ingredients

2 Punnets of oriental mushrooms
½ tub of Low Low cheese spread (i used the red pepper and chilli)
Butter Frylight

Method

Spray the pan with the frylight then fry the mushrooms till golden, set aside.
Make the omelette.
Spread the low low on one side of the omelette then add the mushrooms.
Fold over and serve.

Asian Crab

Asian Crab Ingredients

Crab meat
1 chilli finely chopped
3 spring onions finely sliced
1 tsp grated fresh ginger
2 tsp light soy sauce
1 tsp fish sauce
1 tbsp oyster sauce (optional) 1 syn
Handful of coriander leaves
Tabasco sauce to serve.

Method

Make the basic omelette, but add the soy sauce and fish sauce to the eggs before cooking.

Mix the crab with the ginger, chilli, coriander and spring onions. lay on one side of the omelette and fold over, serve with the oyster sauce drizzled over it and sprinkle with Tabasco sauce.

Roasted Red Peppers and Goats Cheese

 Roasted Red Pepper and Goats Cheese Omelette

This is another "it does what it says on the tin" omelette.

Basically just chop up 2 jarred red peppers and lay on one side of the omelette, i added a few capers. Then add 30g of goats cheese (your daily Healthy A), fold over and serve.

Mediterranean

Mediterranean Omelette Ingredients

1 Tin plumed tomatoes
1 tbsp capers
Handful of basil roughly torn
45g mozzarella cheese roughly chopped.

Method

Make the basic omelette. Drain the tomatoes and cut them open to get rid of the seeds.
Chop the tomatoes, mix with the capers, basil and mozzarella, lay on one side of the omelette then fold over and serve.

Bang Bang Chicken Noodle Salad

This is a lovely light and refreshing meal, full of Asian flavours.

9 syns for the whole dish on extra easy

Serves 8/10

Ingredients

1 small packet rice noodles

3 skinless chicken breasts roasted and shredded

½ cucumber shredded

2 carrots shredded

8 spring onions halved and finely sliced lengthways

8 radishes finely sliced

Half bag of bean sprouts

Handful each of coriander and mint leaves roughly chopped

2 cm ginger grated

1 garlic clove grated

200ml chicken stock

1 cinnamon stick

1 tsp sweetener

2 tbsp reduced fat peanut butter

1 tsp chilli flakes

1 lime juiced

1 tbsp light soy sauce

1 tsp sesame oil

Method

Put the ginger, garlic, chilli flakes, cinnamon stick and stock in a saucepan and bring to the boil, remove from the heat and let sit for 15 minutes.

Blend the peanut butter, sweetener, soy sauce, sesame oil and lime juice together till smooth, add the stock mixture, removing the cinnamon stick and blend again.

Mix together all the other ingredients then pour over the dressing mix together and let it stand for 20 minutes for the dressing to be absorbed and the flavours to mature, then serve.