Greek Venison Shank

This meal is great for a Sunday roast and it's totally syn free on extra easy. The meat is so lean, but so tender and juicy. The sauce has so much flavour and warmth.

Served with syn free roast potatoes and lots of vegetables it make a fantastically comforting meal.

If you can't get hold of venison shanks, then lamb shanks will be a great substitute.

Ingredients

1 large venison shank or 2 lamb shanks

1 large onion diced

1 tin tomatoes

4 garlic cloves finely chopped

200ml beef stock

2 tsp dried oregano

2 tsp fresh rosemary finely chopped

1 tbsp ground cinnamon

1 tsp greek seasoning

juice of ½ lemon

salt and pepper

Method

In a large pan sprayed with frylight brown the shanks and then put them in the slow cooker.

Fry the onions until soft add the garlic, herbs and spices fry for 1 minute, then stir in the stock, tomatoes and lemon juice. Pour the sauce over the shanks and set the slow cooker to cook for 8 hours on low.

When the shanks are cooked remove from the cooker, and cover to keep warm.

Pour the sauce into a saucepan and bring to a boil then simmer down until it has slightly thickened.

You can now serve the sauce with the meat, but i like to push the sauce through a sieve so it is smooth, then i reheat it and serve it as a synfree gravy.

Syn Free Pate

I absolutely love pate, but never in a million years thought i could eat it on Slimming World. Thanks to Francesca Hayward for posting a recipe on a slimming group. I changed a few things and it came out delicious, considering there is no butter in the recipe it is rich, creamy and just like an ordinary pate.

It is completely syn free on extra easy too.....

Ingredients

500g mushrooms chopped

400g chicken livers chopped

1 garlic clove finely chopped

1 onion chopped

4 rashers bacon fat removed and chopped

1 tsp mixed herbs

2 tbsp of quark

salt and pepper

Method

In a large pan sprayed with frylight, fry the mushrooms till golden and set aside.

Re spray the pan and fry the onions till soft, add the garlic and mixed herbs and fry for 1 minute, then add the chicken livers and fry for 5 minutes, add the bacon and fry for 2 minutes. Let it cool down then blitz in a blender till smooth, mix in the quark and season to taste. Mix in the mushrooms and refrigerate. 

Sweet Potato, Tomato and Potato Bake

This is a lovely side dish that will go with anything, i served it with my Thai Crab Cakes, but it would be great with Cajun Chicken, Roast Pork, or a steamed fish fillet.

Syn free on extra easy....

Preheat oven 200c, 400f, gas mark 5

Ingredients

1 large sweet potato sliced

1 lb maris piper potatoes sliced

3 large tomatoes sliced

1 large onion sliced

1 tsp mixed herbs

salt and pepper 

Method

Spray an ovenproof dish with frylight, lay the onion out on the bottom of the dish and layer the vegetables  on top like in the picture. Sprinkle over the herbs and salt and pepper. Cover with foil and bake for 30 minutes, then remove the foil spray again and bake for another 30 minutes.

Beef Chilli

This is a tasty beef chilli, spicy, rich and full of vegetables.
Syn free on extra easy.
Great with rice, jacket potato and as Chilli Cheese Fries, or just by itself!

Serve 8

Ingredients

2 onions chopped
3 carrots chopped into small dice
2 red peppers diced
8 oz mushrooms chopped
1 kg extra lean mince beef 5% fat or less
2 garlic cloves finely chopped
2 red chillies finely chopped
1 tbsp ground cumin
1 tsp ground cinnamon
1 tbsp ground coriander
1 tbsp dried oregano
1 tsp celery salt
2 tsp red chipotle powder or hot smoked paprika
1 tbsp tomato puree
1 tube passata
1 tin of chopped tomatoes
1 litre beef stock
salt and pepper to taste

Method

In a large pot sprayed with frylight, brown the mince then remove, respray the pot then fry the onions for 2 minutes, then add the carrot and red peppers fry for 2 minutes, add the mushrooms, garlic and chilli fry for 1 minute. add all spices and herbs, stir in then add the tomato puree, passata, chopped tomatoes and beef stock, return the beef to the pan and bring to a boil the simmer for at least 2 hours, season to taste, if the chilli gets a bit dry add more water.

Tilapia and Lemon and Caper Dressing with Orzo and Salad

This is a light and zesty dish, with a kick of chilli, which compliments the soft flakes of fish and crunchy salad.

Syn free on extra easy and lots of superfree too.


Serves 2

Ingredients

4 tilapia fillets
1 cup of orzo
2 tbsp capers
1 red chilli deseeded
juice of a lemon
handful of basil chopped
1 garlic clove chopped
¼ tsp sweetener
1 tsp balsamic vinegar
2 iceburg leaves
2 handfuls of mixed salad leaves
10 cherry tomatoes
2 inches of cucumber thinly sliced and cut into half moons
4 radishes thinly sliced
half a red pepper thinly sliced
4 spring onions thinly sliced

Method

Cook the orzo as per packet instructions. When cooked drain and run under the cold tap.

Blitz the chilli and garlic in a blender, tip into a bowl and add the lemon juice, sweetener, balsamic vinegar, chopped basil and capers, mix together.

Make up the salad with the mixed salad leaves, tomatoes, cucumber, radishes, peppers and spring onion, pile it all in the iceburg leaves.

Spray a frying pan with extra virgin olive oil frylight and fry the tilapia for 2 minutes on each side.

Serve everything up and drizzle over the dressing.

Smoked Salmon Pate

This a rich and tasty dish, perfect for parties and dinner parties or just to nibble on when peckish. Lovely on Melba toasts and crackers, or serve with crudites as a dip.

Plus if you find yourself eating the whole thing, it is only 1 syn on extra easy.


Ingredients

400g smoked salmon
2 tubs of quark
1 tbsp horseradish sauce
salt and pepper to season

Method

Divide the salmon into two portions roughly chop one of the portions. Put the other portion into a blender with the quark and horseradish sauce and blitz.
Stir in the chopped smoked salmon and season to taste.

Creamy Coriander and Mint Chicken Curry

This is a lovely creamy curry without any cream or fat!
You can make it as spicy as you like by adding more chillies.
This dish is syn free on extra easy.


Serves 4

Ingredients

2 large boneless, skinless chicken breasts
8 oz cremini mushrooms quartered
2 onions roughly chopped
3 cloves
3 cardamom pods
1 cinnamon stick
2 cm ginger roughly chopped
2 garlic cloves
1 tsp chilli flakes
3 chillies roughly chopped
1 tbsp ground cumin
1 tbsp ground coriander
1 tsp turmeric
salt and pepper
large handful of coriander including the stalks
handful of mint leaves
300ml chicken stock
juice of a lime
4 ripe tomatoes quartered and deseeded
coriander leaves to garnish

Method

Chop the chicken into 2 cm cubes.
In a large pan sprayed with frylight, fry the onions with the cinnamon stick, cardamon pods and cloves. When golden add the mushrooms and fry till golden, then add the chicken and brown.

In a blender blitz together the ginger, garlic, chilli flakes, chillies, ground cumin, ground coriander, turmeric, salt and pepper, fresh coriander and mint with ½ cup water to make a smooth paste.

Add to the pan and cook out for 2 minutes, add the stock and simmer for 20 minutes and the chicken is cooked through.
Add the lime juice, tomatoes and more salt and pepper if needed. Simmer for 5 more minutes then serve with rice and garnish with the coriander leaves and fat free natural yogurt.

Syn Free Chips

How to make perfect syn free chips!

The type of potato is very important, and i always use Maris Pipers, they are always fluffy on the inside and crispy on the outside.

Preheat oven to 200c, 400f, gas mark 5

Ingredients

1 lb Maris Piper potato
sunflower frylight
salt
paprika

Method

Peel and cut the chips.
Parboil the chips till slightly tender, drain them and shake them up slightly to make them rough on the outside. let the dry out.

Spray a baking tray with the frylight, spread out the chips in a single layer and spray with frylight, then sprinkle with the salt and paprika. bake in the oven for 15 minutes then remove from the oven turn the chips and spray again with fry light, bake for another 15 minutes till golden and crispy.

Syn Free Pancakes

These pancakes are syn free if you use the oats as your healthy B.
The maple syrup is obviously synful at 2 syns per tablespoonful.


Makes 3 pancakes

Ingredients

35 g rolled oats
2 eggs beaten
3 tsp sweetener
1 tsp vanilla extract
2 tbsp of a muller light yogurt (more if needed)
1 tsp baking powder (optional) if you use add 0.5 syn.




Method

Blend all the ingredients together till smooth and the consistency of extra thick cream.

Spray a frying pan with frylight and pour in a third of the mixture cook for 3 minutes on each side till air bubbles appear and they are golden.

Thai Crab Cakes

These are Absolutely Delicious!!!

There is hardly any filler so full of crab meat, they are moist on the inside and crispy on the outside, light and zingy to the taste. Delicious served with syn free chips and a mixed salad.
They are also FREE on extra easy, if you use your healthy extra B.


Makes 6 crab cakes

Ingredients

600g crab meat
1 stalk of lemongrass, tough outer leaves removed
1 red chilli, deseeded if you wish
2 spring onions
A handful of coriander roughly chopped
1 lime zested and juiced
100g fresh wholemeal breadcrumbs
1 egg beaten

Method

Blend the lemongrass, chilli and spring onions till its coarsely chopped.

Mix with the crab meat and the chopped coriander, add the lime zest and juice, mix together, then bind with the egg and bread crumbs.

Make into 6 patties and chill for 30 minutes, to make them firmer and easier to handle.

Spray a pan with fry light and fry each side for 6-8 minutes over a medium heat, don't fiddle with them as they will fall apart.

Serve when crisp and golden.

Chicken Hash

This is pure comfort food!!

Who would have thought you could eat food like this on Slimming World!
Well you can and to top it off this meal is syn free on extra easy!
The cheese is your healthy extra A.


Serves 2

Ingredients

2 skinless, boneless chicken breasts  roasted with fry light for 20 minutes at 200c, 400f, gas mark 5.
1 lb maris piper potatoes, peeled and cubed, then roast for 30 minutes with fry light, turning and spraying again half way through.
1 onion chopped
8 oz mushrooms chopped
1 red pepper chopped
1 cup jalapenos
1 tbsp tomato paste
1 tbsp worcester sauce
2 tsp smoked paprika
Salt and pepper
2 eggs fried in fry light or poached
70g full fat cheddar or 90g half fat cheddar grated

Method

While chicken and potatoes are roasting fry the onion with fry light till soft, add the mushrooms and onions and fry for 2 minutes.
Add the jalapenos, tomato paste, worcester sauce, paprika and salt and pepper, cook out for 5 minutes.
Chop the chicken into cubes and add to the onion mixture, then stir in the potatoes, sprinkle over the cheese and melt in oven for 3 minutes.
Top with an egg and serve.