Skinny Dreaming Recipes

Easy Banana Bread

2012-01-02T16:49:00.000-08:00

This recipe only takes 5 minutes to prepare before baking.

Ingredients

3 ripe bananas, smashed
1/3 cup melted light butter
1/2 cup sugar
1/2 cup sweetener
1 egg, beaten
1 teaspoon vanilla
1 teaspoon baking soda
pinch of salt
1 1/2 cups of whole wheat flour

Directions

1. Preheat the oven to 350°F (175°C).

2. With a wooden spoon, mix butter into the mashed bananas in a large mixing bowl.

3. Mix in the sugar, sweetener, egg, and vanilla.

4. Sprinkle the baking soda and salt over the mixture and mix in.

5. Add the flour last and mix.

6. Pour mixture into a buttered 4x8 inch loaf pan.

7. Bake for 1 hour.

8. Cool on a rack.

9. Remove from pan and slice to serve.

Enjoy!

Andhra Chilli Chicken

2011-10-30T11:43:00.000-07:00

Serves 4.

Ingredients

3 tbsp tomato puree
2 garlic cloves, peeled and crushed
2 fresh red chilles, deseeded and chopped
1 tsp sea salt
1/4 tsp artificial sweetener
1 tsp hot chilli powder
1 tsp paprika
1 tbsp medium curry powder
Fry Light or other low-calorie cooking oil spray
1 tsp cumin seeds
1 onion, peeled and finely grated
4 dried curry leaves
1 tsp ground coriander
1 tsp ground cumin
400g can chopped tomatoes
250 ml/ 9 fl oz chicken stock
8 chicken thighs, skinless and boneless
salt

Directions

1. Place the tomato puree, garlic, fresh and dried chillies, salt, sweetener, chilli powder, paprika and curry powder in a blender or food processor.

2. Add 60 ml/2 fl oz of water and blend until smooth. Set aside until needed.

3. Spray a large saucepan with Fry Light and place over a medium heat. Add the cumin seeds and fry for 1 minute before adding the onion and curry leaves and cooking for a furher 5 minutes.

4. Add the chilli paste mixture and fry for 3 minutes. Stir in the coriander, cumin, tomatoes, stock and chicken and bring to a boil. Cover, reduce the heat to low and cook gently for 35 to 45 minutes or until the chicken is tender, stirring occassionally.

5. Season to taste and serve immediately.

1/2 syn on original

Reduced Sugar Mint Chocolate Truffles

2011-07-31T03:17:00.000-07:00

A few weeks ago, we had a food tasting night in my Slimming World group and one of the ladies brought these truffles in for us to try. I was a bit sceptical about them because they were made with Quark, but I found, when trying them, that they were delicious and it felt really decadent to be allowing myself such a smooth and creamy mint chocolate truffle.

I have altered the recipe slightly, because I detected a very faint bitterness to the truffles when trying them, so I decided to add sweetener. The version brought for us to try was mint chocolate, but these could just as easily be made in any flavor, from simple chocolate to toffee chocolate or orange chocolate, depending on which flavor of Options sachet is used.

At the moment, I don't have a photo to add here. I would need to make them again to take a photo, and I am afraid the risk I run when I make these is that I would eat the whole batch! The next time I make these, I will add a photo to this post.

These are very easy to make and don't require any actual cooking other than a minute's use of the microwave, so even kids can make these! (I will be adding this recipe to Kids Creating Cakes: Cooking for Kids because it is something my kids will happily be making.)

Makes 20

Ingredients

50g Dark Chocolate
113g Quark
6 tbsp sweetener
2 sachets of mint chocolate Options (or mint chocolate Skinny Cow)
1 tsp Cocoa to dust (1/2 syn per tsp)

Directions

1. Melt chocolate in microwave for 1 minute

2. Beat Quark with sweetener until creamy. Add melted chocolate and mix well.

3. Add the Options sachets and mix well.

4. Make into 20 blobs using a teaspoon and put on greaseproof paper or wax paper.

5. Put into the fridge to harden for about two hours.

6. Remove from the fridge and shape into balls.

7. Roll in cocoa powder and set in the fridge overnight.

8. Serve and enjoy!

2 ½ syns for 2 on all plans

Snickerdoodle Balls

2011-03-19T09:20:00.000-07:00

(I will add a picture in here when I get one taken.)

When I lived in the US, once of my favorite cookies was the snickerdoodle. Snickerdoodles are wonderful cinnamon vanilla cookies, and I really wanted to come up with a healthier version of them. This is the result of my efforts.

Ingredients

6oz self-raising flour
3oz low-fat margarine
12 tbsp sweetener
2 tsp vanilla extract
3 tbsp fat-free vanilla yogurt
1 tbsp ground cinnamon
1 egg yolk

Directions

1. Preheat the oven to 350F.
2. Mix the sweetener, flour and cinnamon in a bowl. Add the margarine and rub it in using your fingertips until the mixture looks like breadcrumbs.
3. Stir in the yogurt and the egg yolk. Knead the mixture with your hands until it forms a soft dough.
4. Divide the mixture into 24 small balls. Place the dough balls on a baking tray sprayed with Fry Light or other low calorie oil spray. Bake these in the oven for 12 to 15 minutes, or until golden. Cool before serving.

Healthy Pancakes

2011-03-08T13:25:00.000-08:00

Happy Pancake Day! Becausr today is Pancake Day, I thought it would be appropriate for me to add a healthy pancake recipe.

Makes 2 pancakes.

Ingredients

6 tbsp sweetener
1 tsp vanilla extract
1 egg

Directions

1. Separate the egg yolk and the egg white into separate bowls.

2. Add 3 tbsp of sweetner to the egg white. Using an electric mixer, whip up the egg white until it makes stiff peaks.

3. Add the vanilla extract and the rest of the sweetener to the egg yolk and mix well.

4. Fold the egg yolk mixture into the egg white mixture.

5. Spray a pan with Fry Light and pour half of the mixture into the pan. After a minute, flip the "pancake" over.

6. Take it out a minute later and repeat the cooking process with the rest of the mixture.

Add your favorite topping and enjoy!

Syn free on all plans.

Lasagna Sheet "Doritos"

2010-12-23T13:35:00.000-08:00

Although pasta is allowed on the Slimming World plan, pasta was never intended to be eaten this way, so there is some discussion going on about whether or not these should be "free food" or not. My suggestion is that you pair these with other super free foods in order to consider them syn-free. You can make a salsa from canned chopped tomatoes and fresh ingredients to go with these, or you can use these in a taco salad, adding them to lettuce, tomatoes, spring onions, kidney beans, Quorn mince and healthy extra serving of grated cheese.

Ingredients

lasagana sheets
seasoning (whatever seasoning you prefer)
low calorie oil spray/Fry Light

Directions

1. Preheat oven to 200 degrees C.

2. Boil the lasagna sheets in boiling water for 4 minutes and then remove them from the water.

3. Lay the lasagna sheets on a cutting board and cut each one, individually, into four triangles.

4. Lay the triangles on a baking tray. Spray the triangles with Fry Light and sprinkle seasoning over them.

5. Bake in the preheated oven for 5 to 7 minutes. (You want them to be starting to turn golden without going brown.) Then turn them over.

6. Spray the other side of the triangles with Fry Light and sprinkle the seasoning over them.

7. Bake in the oven for 5 to 7 minutes, until they are golden but before they turn brown.

Enjoy!

Note: For my "Doritos", I used butter flavored Fry Light and Tex Mex seasoning.

Light Pumpkin Chocolate Chip Muffins & Light Pumpkin Raisin Muffins

2010-11-05T16:00:00.000-07:00

Light Pumpkin Chocolate Chip Muffins

Ingredients

1/4 cup white sugar
3/4 cup sweetener
1/4 cup vegetable oil
2 eggs
3/4 cup canned pumpkin (or pumpkin puree)
1/4 cup water
1 1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon ground cloves
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup semisweet chocolate chips

Directions

1. Preheat the oven to 160C. Grease and flour muffin pan or use paper liners.

2. Mix sugar, oil, eggs. Add pumpkin and water. In separate bowl mix together the baking flour, baking soda, baking powder and spices.

3. Add wet mixture and stir in chocolate chips. Fill muffin cups 2/3 full with batter.

4. Bake in preheated oven for 30 to 35 minutes.

Light Pumpkin Raisin Muffins

Ingredients

1/4 cup white sugar
3/4 cup sweetener
1/4 cup vegetable oil
2 eggs
3/4 cup canned pumpkin (or pumpkin puree)
1/4 cup water
1 1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon ground cloves
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup raisins

Directions

1. Preheat the oven to 160C. Grease and flour muffin pan or use paper liners.

2. Mix sugar, oil, eggs. Add pumpkin and water. In separate bowl mix together the baking flour, baking soda, baking powder and spices.

3. Add wet mixture and stir in raisins. Fill muffin cups 2/3 full with batter.

4. Bake in preheated oven for 30 to 35 minutes.

Light Pumpkin Raisin Cookies

2010-11-05T14:21:00.000-07:00

Ingredients

1/2 cup light butter or light margarine
1/4 cup brown sugar
1 1/2 cup sweetener
2 eggs
1 cup canned pumpkin puree
2 cups flour
1 tbsp baking soda
1 tbsp cinnamon
1 tsp clover
1 tsp ginger
1/2 tsp nutmeg
1 1/2 cup raisins

Directions

1.Preheat oven to 160C. Grease cookie sheets with non-stick cooking spray.

2. In a stand mixer or mixing bowl, combine the butter, brown sugar, sweetener, eggs and canned pumpkin puree. Once smooth, add the flour, soda, cinnamon, clover, nutmeg, and ginger. Stir until dough forms. Fold in the raisins.

3. Spoon batter onto greased cookie sheets. Bake in a preheated oven for 15 minutes. Let cool on cooling rack before serving.

Lightly Spiced Pumpkin Potato Soup

2010-11-03T11:46:00.000-07:00

Ingredients

2 cups pumpkin puree
600g potatoes, peeled and chopped
700ml chicken stock/broth
1 tsp ground cumin
1 large onion, finely chopped
2 garlic cloves, peeled and crushed
salt and pepper to taste
Fry Light/Pam
2 tbsp. light butter or margarine

Directions

1. Fry up the onion and garlic cloves in a pan sprayed with Fry Light for 5 minutes or until soft.

2. Make up 700ml chicken broth/stock. Boil the potatoes in the stock for 20 minutes.

3. Add the butter or margarine and stir it in until it's melted.

4.Add the cumin and salt and pepper to the potatoes.

5. Add the onion and garlic to the potatoes, and continue to simmer on low for 5 minutes.

6. Add the pumpkin puree to the potato mixture. Simmer for 5 more minutes.

7. Using a hand blender, blend everything together until it forms a thick, rich soup.

Enjoy!

Pumpkin Puree

2010-10-28T16:41:00.000-07:00

This recipe is perfect for making up your own pumpkin puree for recipes. Make this to use in making pumpkin pie, pumpkin cookies, pumpkin soup and many other recipes.

Ingredients

pumpkin

Directions

1. Preheat oven to 190C.

2. Scoop out the seeds and stringy bits inside the pumpkin. Then peel and chop the pumpkin flesh into large chunks.

3. Spray the dish with Fry Light and add the pumpkin chunks into the dish. Pour 1/2 cup of water into the dish.

4. Cover with aluminum foil and bake in the oven for 30 minutes.

5. Put the roasted pumpkin chinks into a blender and blend until liquidized.

6. Store until needed.

Roasted Pumpkin Seeds

2010-10-28T15:58:00.000-07:00

This recipe makes a great healthier replacement for crisps/chips and other food you might like to munch on at parties.

Ingredients

pumpkin
seasoning (in this example: garlic powder, salt, pepper & mustard powder)
Fry Light (or other low calorie cooking oil spray)

Directions

1. Preheat oven to 200C.

2. Separate pumpkin seeds from the pumpkin. Rinse well and spread evenly on a baking tray.

3. Sprinkle lightly with salt, pepper, mustard powder & garlic powder. (Choice of seasoning can be varied.)

4. Bake in the oven for 10 to 15 minutes until the seeds are slightly crispy and a few on the edges are beginning to turn brown.

Use the leftover pumpkin for making Pumpkin Puree which is great to use in other pumpkin recipes. For example of what you can do with the left over pumpkin, see the other pumpkin recipes here at Skinny Dreaming Recipes, such as Pumpkin Soup and Pumpkin Pie.

Easy Lasagna

2010-10-01T16:19:00.000-07:00

I made this lasagna for dinner today and the whole family loved it! I used Quorn mince (vegetarian meat substitute for ground beef), but you can just as easily use turkey mince or extra lean beef mince.

(This is where writing up these recipes gets confusing for me. In the US, it's spelled "lasagna," but in the UK, it's spelled "lasagne." "Beef mince" in the UK is called "ground beef" in the US. And I don't know what the US version of Quorn mince is called.)

Serves 4 (generous servings).

Ingredients

12 Lasagna egg pasta sheets
1 package (300g) of Quorn mince
2 large onions, finely chopped
2 X 400g cans chopped tomatoes in tomato juice
1 pot (300g) fat-free or very low fat Cottage Cheese
84g low-fat grated cheese
2 tomatoes, sliced thinly
3 tbsp bolognese seasoning
Fry Light
salt & pepper to taste

Directions

1. Spray a glass rectangle pan with Fry Light.

2. Add Quorn mince, chopped onions, cans of chopped tomotoes, bolognese seasoning, salt & pepper into a frying pan and cook on a medium heat for 12 mminutes, stirring frequently.

3. Lay four lasagna sheets evenly across the bottom of the glass pan.

4. Layer 2/3 of the Quorn mince over the lasgana sheets in the pan.

5. Lay four more lasagna sheets across the pan on top of the Quorn mince mixture.

6. Pour cottage cheese over the top of this and spread it so it covers everything.

7. Lay last four lasagna sheets over the top, spread apart but touching.

8. Spread the last of the Quorn mice mixture across the top and then layer the slices of tomato across the top of it.

9. Sprinkle cheese over the top of the layers.

10. Bake at 180 degrees for 45 minutes/35 minutes in a fan assisted oven.

11. Serve and enjoy!

If using the grated cheese as a healthy extra, this dish is syn-free on green or extra easy. Add 6 syns if not using the cheese as a healthy extra.

Chocolate Drizzle Angel Cake

2010-10-01T15:33:00.000-07:00

This one is so simple to make!

Ingredients

1 box of Betty Crocker Angel Food Cake mix
1 box of Fat-free Sugar-free Jello Instant Chocolate Pudding Mix
skim (fat-free) milk

Directions:
1. Make cake in a rectangle pan as directed.
2. Cut angel food cake into tiny squares.
3. Put three tiny squares of angel food cake into individual glass bowls.
4. Make chocolate pudding as directed on the box.
5. Pour chocolate pussing over the chunks of cake in the bowls.
6. Refirdgerate for 5 minutes.
7. Serve.

Serves 16.

3 syns each.

Pepper Potato Quiche

2010-08-05T12:40:00.000-07:00

Serves 4.

Ingredients

600g baking potatoes
1 red bell pepper
1 green bell pepper
2 large onions
8 medium eggs
1 pot Very Low Fat Sweet Chilli & Red Pepper Cottage Cheese
42g Low Fat Grated Cheese
Fry Light
Seasoning (to taste: I used hot chilli powder, salt & pepper)

Method

1.Preheat oven to 220. Lightly spray a large glass baking dish with Fry Light (or other low calorie oil spray).

2. Peel the potatoes and slice them into thin wedges. Boil for 15 minutes. Drain. Spread over the bottom of the glass baking tray.

3. Whisk the eggs up in a large bowl until thoroughly mixed together. Add the pot of cottage cheese and mix well. Mix in the seasoning.

4. Chop the peppers and onions into small chunks and add to the egg mixture.

5. Pour the egg mixture over the potatoes in the glass baking tray.

6. Bake for 20 minutes. Sprinkle the low-fat cheese lightly over the top. Then continue to bake for another 15 minutes or until the cheese on top starts to turn golden brown.

7. Remove from oven and serve.

Potato Wedge Nachos

2010-07-15T12:24:00.000-07:00

I love nachos, but the Doritos or other corn chips/crisps used to make them are counted as syns on the Slimming World plan that I follow. This is my solution. By using potato wedges instead of Doritos, I save on syns and still get to eat nachos!

Alternatively, you can just use potato skins instead of wedges.

Ingredients

900g / 1 lb. potatoes
1 can fat-free refried beans (regular or spicy)
1 pack Quorn mince (in the US: a ground meat substitute)
1 packet of Taco seasoning
salsa (to taste)
168g / 6oz. reduced fat grated cheese
Fry Light / low calories cooking spray

Method:

1. Preheat oven to 225F/110C.
2.. Wash and dice the potatoes into thick wedges and par-boil them for 10 minutes. Spray a large baking tray with Fry Light or any low-calorie cooking spray. Drain the wedges and spread evenly across the baking tray.

3. Bake for 45 minutes or until wedges start to turn golden.

4. While the wedges are baking, put the Quorn mince into a frying pan sprayed with Fry Light. Add 1/4 cup of water and the packet of Taco seasoning. Mix. Cover and cook for 12 minutes. Remove from heat.

5. Put the contents of the can of refried beans into a microwave safe bowl and heat in the microwave on high for 2 minutes.

6. Separate the wedges, when done baking, onto 4 plates. Top with the refried beans and then top with the taco mince.

7. Put 1/4 of the grated cheese on each plateful, and then top with desired amount of salsa.

Serves 4.

If making the salsa from scratch:
One syn per serving on Green or Extra Easy Days.

You can purchase the recipe card for this recipe here.

Healthy New York-style Meatloaf

2010-05-08T14:25:00.000-07:00

This meatloaf was delicious and loved by everyone in the family when we tried it.

New York-style Meatloaf

Serves 4

Ingredients

500g/1lb 2oz extra lean minced beef
250g/9oz extra lean minced pork
1 red pepper, deseeded and very finely diced
8 spring onions, trimmed and finely sliced
4 tbsp finely chopped flat-leaf parsley
1 egg, beaten
1 tsp English mustard
1 garlic clove, peeled and crushed
110g/4oz fresh wholemeal breadcrumbs
salt and freshly ground black pepper (I used Nature's Seasons.)
400g can cherry tomatoes, drained

To Serve:

chopped basil (optional)

Method

1. Preheat the oven to 180C/Gas 4. Place all the ingredients, except the cherry tomatoes in a large mixing bowl, seasoning well. Knead the mixture with your hands until well combined.

2. Line a medium-sized loaf tin with non-stick baking parchment and transfer the mixture to the tin. Bake in the oven for 1 ½ hours or until cooked through. The meat should shrink away the sides of the tin when cooked. Remove from the oven and allow to rest for 15-20 minutes, then turn out on to a baking sheet. Place the cherry tomatoes on top and return to the oven for 12-15 minutes. Garnish with the basil, if using. Carve the loaf into thick slices and serve.

Syns per serving
Extra Easy: 5
Original: 5
Green: 17 1/2

Spanish Orange Cake

2010-04-28T12:51:00.000-07:00

Spanish Orange Cake

Serves 12.

Ingredients

For the cake:
4 eggs, separated
50g/2 oz golden caster sugar
5 tbsp artificial sweetener
150g/5 oz self-raising flour
1 tsp baking powder
2 tbsp finely grated orange zest
juice of 2 oranges

For the syrup:
zest of 2 oranges, finely grated into long strips
juice of 2 oranges
1 tbsp arrowroot
4 tbsp Splenda Brown Sugar Blend

To serve:
fresh raspberries (Robert and I decided, upon tasting the cake, that the raspberries didn't actually add anything to the taste and the cake would be just fine without them, so they are completely optional.)
long strips of grated orange zest

Method

1. Preheat the oven to 190C/Gas 5. Line a 20cm/8in cake tin with non-stick baking parchment.

2. Place the egg yolks, caster sugar, sweetener, self-raising flour, baking powder and orange zest and juice in a bowl and whisk until thick and pale.

3. In a separate bowl, whisk the egg whites until softly peaked, then fold them into the egg yolk mixture. Spoon this mixture into the prepared cake tin and cook in the oven for 25-30 minutes or until the cake is risen and firm to the touch. Leave to cool.

4. Meanwhile, place all the syrup ingredients in a small saucepan with 90ml/3 fl oz of water and bring to a boil, whisking constantly. When it starts to thicken, remove it from the heat.

5. Drizzle the syrup over the cake and decorate with the raspberries (optional) and grated orange zest. Cut into wedges to serve.

Syns per serving:
Extra Easy: 4
Original: 4
Green: 4

The first time Robert made this recipe, he added the egg whites instead of the egg yolks to the first part and then added in the yolks, but decided it was too late to salvage the cake. I hate waste, so I whisked two more egg whites together until they created soft peaks and then added them to the faulty mixture and baked it anyway in some glass casserole dishes. The result was a really dense, orange cake that my children LOVED. I cut it into squares and the kids consumed the entire thing, despite it not having a topping, very quickly and asked for more. It was like a thick, sweet, orange bread dessert.

Butternut Squash Soup

2010-04-18T12:14:00.000-07:00

Butternut Squash Soup

Serves 4.

Ingredients

1 butternut squash (2 to 2 ½ lbs.)
2 onions
2 garlic cloves
1 level tbsp. low-fat spread
1 ½ pints chicken stock or vegetable stock
Fry Light (or other low-calorie cooking spray)
a dash of dried parsley to garnish

Method

1. Chop up the butternut squash into chunks (about 1 inch thick) and cut the skin off it. Peel and dice the onions and peel and crush the garlic cloves.

2. Add the onions and garlic into a pan sprayed with Fry Light and sauté for 5 minutes until soft.

3. Add the stock, butternut squash and low-fat spread to the pan and bring to a boil. Then turn the heat down and simmer for 25 minutes. Then remove from the heat.

4 Using a hand blender, blend the mixture until smooth.

5. Sprinkle with dried parsley to garnish.

2 syns total
1/2 syn per serving on all plans

Cauliflower Pepper Quiche

2010-04-17T04:54:00.000-07:00

Cauliflower Pepper Quiche

Serves 4

Ingredients
8 medium eggs
300g Asda Good For You Red Pepper & Sweet Chilli Cottage Cheese
2 onions
2 red onions
1/2 red bell pepper
1/2 green bell pepper
1/2 orange bell pepper (or 1/2 yellow bell pepper)
1 red chilli pepper
1 bag of frozen cauliflower (or one fresh cauliflower, chopped)
Fry Light (or other low-calorie oil spray)
seasoning
4 Laughing Cow Extra Light Cheese Triangles (optional)

Method

1. Preheat oven to 225F.

2. Steam the cauliflower for 20 minutes.

3. While the cauliflower is steaming, chop the onions, bell peppers and chilli pepper into small chunks.

4. Mix the eggs, cottage cheese and seasoning together in a large bowl. (I use Nature's Seasoning, but you can choose your favorite seasoning, even just use salt and pepper.)

5. Mix the onions, bell peppers and chilli pepper with the egg and cottage cheese mixture. Add the cauliflower to the mixture and mix thoroughly.

6. Spray a large non-stick casserole dish with Fry Light (or other low-calorie oil spray) and pour in the egg mixture, spreading evenly over the dish's base. If using the cheese triangles, break them up into small pieces using your fingers and spread randomly across the top of the mixture in the casserole dish. Put the casserole dish into the oven.

8. Bake for 30 - 40 minutes. (Here, I baked it for 30 minutes and then put it in the fridge overnight for us to eat the following day. The next day, I baked it again at 225F for 20 minutes.)

Another option is to lay thinly sliced ham across the bottom of the casserole dish before pouring in the egg mixture.

Chicken, Lemon & Garlic Casserole

2010-04-15T14:48:00.000-07:00

This recipe is a real favorite of Robert's, and the kids and I really like it too.

Chicken, Lemon & Garlic Casserole

Serves 4.
Ready in about an hour.

Ingredients

2lb/908g skinless, boneless chicken breasts (original recipe calls for chicken thighs)
2 onions
2 large carrots
7oz/198g green beans
1 lemon
4-5 sprigs of tarragon
Fry Light (or other low-calorie cooking spray)
4 garlic cloves (original recipe calls for 1 garlic bulb)
1 ¼ pt/710ml stock made with chicken Bovril (or other chicken stock cubes)
1 tbsp chicken Bovril (from concentrate) (or other Chicken stock concentrate liquid)
salt & freshly ground black pepper (I use Nature’s Seasoning)

Method

1. Cut the chicken into chunks. Peel and chop the onions. Peel the carrots and cut into thick batons. Halve the green beans. Slice the lemon. Chop the tarragon.

2. Spray a large non-stick casserole dish with Fry Light (I just used a normal pan). Place over a high heat. Add the chicken pieces and cook until lightly browned on all sides.

3. Add the onions, carrots, garlic cloves (peeled and crushed) (original recipe says to just add the garlic bulb), sock and Bovril concentrate. Season well and bring to a boil. Reduce the heat to medium-low, cover tightly with the lid and cook gently for 25 minutes.

4. Add the green beans and lemon slices to the casserole. Cook for 5-8 minutes. Remove from the heat. (Original recipe says here to discard the garlic bulb.) Serve sprinkled with the tarragon.

5. Remove and discard the lemon. (In the original recipe, you are supposed to leave the lemon in the casserole. In fact, my husband prefers it with the lemon in, but my teenage daughters and I remove the lemon for our servings.)

Syns per serving on Original: FREE

Beef Madras

2010-03-16T14:00:00.000-07:00

Serves 4
Preparation time: 15 minutes
Cooking time: 1 hour 45 minutes

Ingredients:
Fry Light (similar to the 1 calorie oil spray in the US)
1 onion, peeled and finely chopped
4 cloves
6 green cardamom pods
2 fresh red chillies, finely chopped (I put three in)
1 tsp peeled and finely grated ginger
2 garlic cloves, peeled and crushed
2 dried red chillies (I bought a seasoning packet of them and put loads in)
1 tbsp Madras curry powder (I used "hot" madras powder.)
2 lb. (900g) lean beef fillets, all visible fat removed, cut into bite-sized chunks
2 tsp ground coriander
1 tsp ground cumin
9 fl. oz. (250ml) beef stock
salt

To Serve:
freshly chopped coriander leaves

1. Spray a saucepan liberally with Fry Light and place over a medium heat. Add the onion, cloves, and cardamom and stir-fry for 3-4 minutes.

2. Add the fresh chilli, ginger, garlic and dried chilli and stir-fry for a further 2 minutes.

3. Add the curry powder and beef chunks to the saucepan and stir-fry for 6-8 minutes until the meat is sealed. Add the ground coriander, cumin and beef stock and bring to a boil. Season with salt, cover tightly and reduce the heat to low. Cook gently for 1 1/2 hours, stirring occasionally, until the meat is tender. Remove the pan from the heat and scatter over some chopped coriander before serving.

(Personally, I like to remove the cardamom pods and the cloves when it's all finished cooking and before garnishing with the chopped coriander leaves.)

I added extra water towards the end of the cooking (in the last 5 minutes or so) to create more sauce with it. We serve ours with rice, and it's lovely with a bit of extra sauce to help mix in with the rice.

Cheesy Garlic Breakfast Potatoes

2009-11-17T06:16:00.000-08:00

This is really simple to make and can have many variations. You can substitute the bacon with imitation bacon. You can layer slices of tomato across the top before adding the sprinkle of grated cheese over it. You can also make it into tiny cakes (if you have to limit your potato portions because you're on an Original Day) and dry-fry them in Fry Light.

Serves 4

Ingredients
About 8 medium Potatoes (any kind that will mash well)
180g Light Cheese, grated
Garlic Granules
6 slices Extra Lean Bacon
4 Medium Eggs
Fry Light (or other low-cal cooking spray)

Method
1. Boil the potatoes.
2. While potatoes are boiling, whisk the eggs together.
3. Dry-fry the bacon. (Fry the bacon by using a bit of low-calorie cooking spray.)
4. Put the bacon into the chopper or food processor and chop into tiny bits.
5. Drain the potatoes and then mash them using the eggs.
6. Mix the cheese, leaving a small amount set aside for later, into the potato mixture.
7. Mix the bacon bits into the potato mixture.
8. Spread into a pan for baking.
9. Sprinkle the remaining cheese over the top.
10. Bake uncovered in the oven at 220 for 45 minutes or until the cheese on top starts to brown and go golden.

Slimming World Syns:
Free on Extra Easy (if eaten with the right amount of vegetables)
Free on Green if using the bacon as a Healthy Extra

Peppadew Pasta Pie

2009-09-05T06:06:00.000-07:00

Serves 4

Ingedients
8 spring onions, finely sliced
2 garlic cloves, peeled and crushed
6 tbsp bottled Peppadews (or substitute bottled roasted red peppers), drained and finely chopped
4 eggs, beaten
198g/7oz very low fat natural fromage frais
127g/4 ½ oz reduced fat Cheddar cheese, grated
255g/9 oz cooked macaroni
salt and freshly ground black pepper

1. Preheat the oven to 180C/Gas 4.

2. In a bowl, mix the spring onions and garlic with all the remaining ingredients, season well and place in a medium-sized non-stick cake tin. Bake for 35-40 minutes or until the eggs have set and the top is golden brown.

3. Remove from the oven and allow to stand for 15-20 minutes. Cut into wedges and serve with a crisp green salad.

Syns per serving
4 ½ Syns on Green
8 Syns on Original

Low Carb Banana Blueberry Muffins

2009-08-25T11:06:00.000-07:00

Makes 12 cupcakes

Ingredients
5 Scan Brans (1/2 pack)
1/2 tbsp vanilla
1 tsp ground cinnamon
8 tbsp sweetener
3 eggs
150ml hot water
1 banana (the browner the better)
1 package of blueberries

1. Grind Scan Bran into a powder.

2. Heat blueberries on high for 30 seconds in the microwave. Add 1/3 of the blueberries into bowl with the other ingredients.

3. Mix ingredients together with a mixer. Then fold in the rest of the blueberries using a spoon.

4. Separate the mixture between 12 silicone cupcake "papers" or a microwave-safe cupcake "pan."

5. Cook in the microwave for 6 minutes.

2.5 syns for all 12 muffins or b option
plus extra syns for the banana and blueberries because they've been mashed and cooked

Coffee Mousse

2009-08-25T11:00:00.000-07:00

Serves 4.

Ingredients
1 sachet gelatine
3 level tsp instant coffee granules
4 level tsp light brown sugar
227g/8oz very low fat natural fromage frais
½ tsp vanilla extract
10 tbsp artificial sweetener
2 egg whites

1. Sprinkle the gelatine into a bowl containing 6 tablespoons of very hot water. Stir well until dissolved, and then cool for ten minutes.

2. Meanwhile, dissolve the coffee and sugar in 3 tablespoons of hot water, then mix in the fromage frais and vanilla extract. Add sweetener, and mix in the gelatine.

3. Whisk the egg whites until stiff, then fold into the coffee mixture using a metal spoon. Spoon into 4 individual bowls and refrigerate for 2 hours before serving.

1 syn per serving

Chocolate Nest Buns

2009-08-25T10:41:00.000-07:00

Serves 6.

Cream Filling
125g/4 1/2 oz quark
6 level tbsps artificial sweetener
1 sachet Options White Chocolate drink powder
2 drops vanilla essence

Buns
4 medium eggs
8 level tbsp artificial sweetener
2 level tbsp cocoa
2 sachets Skinny Cow Chocolate drink powder

1. Preheat the oven to 180C/Gas 4. To make the cream filling, whisk all the ingredients together in a bowl and chill in the refrigerator until required.

2. To make the buns, whisk the eggs and sweetener together until thick and creamy. Sieve in the cocoa and the Skinny Cow Chocolate powder and fold into the mixture using a metal spoon. Divide the mixture between 12 bun cake cases and bake on the top shelf of the oven until firm.

3. Remove from the oven and place on a wire rack to cool. Once cool, remove from the paper cases and sandwich two buns together with the cream filling.

2 syns per double bun

or optionally, make bite -sized ones at less than one syn each

Chocolate & Yogurt Gingerbread Squares

2009-08-18T11:08:00.000-07:00

Ingredients
340g/12oz self-raising flour
170g/6oz caster sugar
113g/4oz low fat margarine
1 egg
1 x 200g pot Muller Light Vanilla Yogurt
1 tsp ground ginger
1 tsp mixed spice
2 squares from baking chocolate, grated
Fry Light
1 level tsp icing sugar

1. Preheat the oven to 180C/Gas 4. Place the ingredients except the chocolate in a food processor and blend until smooth and well mixed. Stir in the candied chocolate shavings.

2. Grease a square baking tin with Fry Light and spoon the mixture into the tin, levelling the top. Cook in the oven for 40-45 minutes until risen and golden. Remove from the tin and leave to cool on a wire rack. Dust with icing sugar and then cut into 12 slices and then halve each slice again.

Cheese-Topped Bangers & Mash Pie

2009-07-15T11:55:00.000-07:00

Serves 4

Ingredients
Fry Light
1 onion, finely chopped
2 garlic cloves, crushed
8 Quorn sausages, roughly chopped (Quorn are substitute for meat or rather, vegetarian sausages)
397g/14 oz can chopped tomatoes
397g/14 oz can mixed beans, drained and rinsed
198g/7 oz frozen mixed vegetables
3 tbsp soy sauce
salt and freshly ground black pepper
freshly chopped herbs, to garnish#

Topping
908g/2 lb potatoes (Desiree or King Edwards), peeled and roughly diced
salt and freshly ground black pepper
2 tbsp very low fat natural fromage frais
1 egg, beaten
113g/4 oz Cheddar cheese, grated
pinch of grated nutmeg
4 tbsp dried parsley

1. Preheat the oven to 180C/Gas 4 and prepare the topping. Boil the potatoes in lightly salted water for 15-20 minutes until soft. Drain and mash with the fromage frais, beaten egg, cheese, nutmeg and dried parsley. Season well and set aside.

2. Spray a pan with Fry Light and cook the onion, garlic, sausages and tomatoes. Stir and cook for 20 minutes. Add the mixed beans, mixed vegetables and soy sauce, season and pour into an ovenproof dish. Carefully spread the potato mixture over the top.

3. Cook in the oven for 25-30 minutes until the topping is lightly browned. Serve and garnish with the freshly chopped herbs.

6 Syns per serving on Green
18 ½ Syns per serving on Original

Mississippi Mud Pie

2009-05-12T06:29:00.000-07:00

Mississippi Mud Pie

Ready in 30 minutes plus chilling

Serves 10

Ingredients:
12 ginger nut biscuits/ginger snap cookies
56g/2 oz low fat margarine
4 eggs*
568ml/1pt skimmed milk
57g/2 oz cocoa
2 level tbsp cornflour
6 level tbsp caster sugar
2 x 11g sachets gelatine
2 tsp vanilla extract
fresh berries, to garnish
icing sugar/powdered sugar, to dust

1. Put the biscuits/cookies in a food processor and blend to form crumbs. Melt the margarine, add the biscuit/cookie crumbs and mix. Spoon into an 18cm/7 inch lined cake tin, press down and chill.
2. Separate the eggs and beat the yolks. Place most of the milk in a pan, whisk in the egg yolks and heat gently for 3-4 minutes until warm. Whisk the remaining milk with the cocoa powder and cornflour and add to the hot milk along with the sugar. Bring to a boil, stirring continuously, until thick and smooth. Remove from the heat.
3. Dissolve the gelatine in 6 tablespoons of hot water, add to the milk with the vanilla extract, mix well and set aside to cool.
4. Using an electric whisk, beat the egg whites until stiff. Fold into the cooled milk mixture with a metal spoon. Pour over the base and leave to set overnight in the fridge.
5. Serve cut into wedges, garnished with berries and dusted with icing/powdered sugar.

*Pregnant women, the elderly and babies should not eat raw eggs.

Slimming World Information:
6 ½ syns per serving on Green, Original & Extra Easy

Nutrition Facts

10 Servings

Amount Per Serving
Calories 193.9
Total Fat 3.8 g
Saturated Fat 1.2 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.4 g
Cholesterol 19.7 mg
Sodium 624.0 mg
Potassium 125.4 mg
Total Carbohydrate 33.7 g
Dietary Fiber 2.4 g
Sugars 26.8 g
Protein 4.5 g

High Fiber Scotch Eggs

2009-04-14T04:32:00.001-07:00

This is a delicious and filling recipe that is full of fiber and protein. Scotch Eggs are a traditional food in Great Britain, but the store-bought ones are high in fats, salt and chemicals. This is a much healthier alternative without sacrificing flavor.

Scotch Eggs

Makes 8.

Ingredients
8 fat-free or low fat sausages
8 medium eggs
Scan Bran
Fry Light

Method
1. Boil the eggs and allow to cool. Then peel the shells off, rinse and set aside.
2. Use mortar and pestle to crush the Scan Bran into a powder.
3. Take the "skin" (wrapping) off of one of the sausages.
4. Roll out the sausage with a rolling pin until flat.
5. Place a boiled egg into the center of the flattened sausage.
6. Wrap the sausage around the egg and roll until forming a smooth ball.
7. Roll sausage ball in powdered Scan Bran until coated.
8. Place on a baking tray that is sprayed with Fry Light (or other low cal oil spray.)
9. Repeat steps 3 through 8 for the other 7 sausages.
10. Place in oven 200C and bake for 30 minutes.
11. Serve.

Alternatively, you can mix the powdered Scan Bran with seasoning for a different taste. And, if you are on a low carb diet, you can skip the Scan Bran steps altogether.

Breakfast Vindaloo

2009-04-14T03:43:00.000-07:00

This is a terrific recipe for dinner. Packed full of protein, it really fills you up.

Breakfast Vindaloo

Serves 4.

Ingredients
8 medium eggs
8 fat-free sausages
8 slices lean bacon
4 medium tomatoes
Vindaloo sauce

Method
1. Boil the eggs. Grill the sausages. Grill the bacon.

2. Cut the eggs in half. Cut each sausage into four pieces. Cut each bacon slice into four pieces.

3. Chop the tomatoes into chunks.

4. Put tomatoes, eggs, bacon & sausages into a bowl. Pour the vindaloo sauce over them. Mix well and serve.

Vindaloo Sauce

2009-04-14T02:55:00.000-07:00

Vindaloo Sauce

Serves 4.

Ingredients
2 tsp ground coriander
2 tsp paprika
2 tsp cumin seeds
2 tsp black peppercorns
2 onions, roughly chopped
1 tbsp minced garlic
1 tbsp minced ginger
4 dried red chillies
1 tsp ground tumeric
4 tbsp red wine vinegar
2 level tbsp tomato puree
454g/1 lb tomatoes, roughly chopped
2 tbsp artificial sweetener
6 green cardamom pods, lightly crushed
1 cinnamon stick
salt and freshly ground black pepper
a handful of fresh coriander leaves

Method
1. Place the ground coriander, paprika, cumin seeds and peppercorns in a mortar and grind with a pestle. Place in a food processor along with the remaining ingredients except the cardamom pods, cinnamon stick, seasoning and fresh coriander and blend until it forms a chunky sauce.

2. Transfer the mixture to a pan, stir in the cardamom, cinnamon and 142ml/1/4 pint of water, bring to a boil, reduce heat and simmer for about 30 minutes or until reduced and thickened.

3. Season to taste, stir in the fresh coriander and serve.

No Bake Mini Orange Chocolate Cream Desserts

2009-03-20T03:34:00.000-07:00

I made these desserts four different ways, by layering them differently or adding the cocoa powder to different parts of it. All versions wee enjoyed. My friend liked it best with the cocoa powder mixed in with the whipped topping, but enjoyed it both ways. My family all enjoyed both versions too, but liked it best with the cocoa powder mixed in with the Jell-o and Quark mixture.
My husband and I both agreed that having the biscuit on the bottom of the dessert made it have a nicer texture, but it was tasty no matter which way we layered it.

Serves 8.

Ingredients:
packet of Hartley's Sugar-free Orange Jelly (or Sugar-free Orange Jell-O)
250g tub of Quark (normally found in the cheese isle)
2 tablespoons cocoa powder
packet No Added Sugar Dream Whip
1/4 pint skim milk
8 heaping teaspoons Splenda (or other sweetener)
8 McVitties Light Rich Tea biscuits/cookies
water

1. Put one biscuit/cookie into a mortar and pestle and grind until a grainy powder.
2. Pour powdered biscuit in bottom of dessert bowl or cup and spread across it. Do step 1 & 2 for each dessert bowl.
3. Do the first step on the Jell-o instructions. (Mix 1/2 pint of boiling water in a bowl with the Jell-o powder and allow to cool.) I usually put it in the fridge for 30 minutes.)
4. Add the Quark, the cocoa powder and 5 tsp. Splenda and use mixer to blend it completely.
5. Pour mixture evenly between the eight individual serving cups or dessert bowls, over the biscuit/cookie powder.
6. Refrigerate until set.
7. Mix packet of Sugar-free Dream Whip with 1/4 pint of skim milk. Add three teaspoons of Splenda or other sweetener. Whip 2 minutes with mixer until it results in a thick creamy texture.
8. Spoon onto top of desserts and spread to the edges.

Eat right away or refridgerate for later.

Alternately:

1. Do the first step on the Jell-o instructions. (Mix 1/2 pint of boiling water with the Jell-o powder and allow to cool.) I usually put it in the fridge for 30 minutes.)
2. Add the Quark, the cocoa powder and 5 tsp. Splenda and use mixer to blend it completely.
3. Pour mixture into eight individual serving cups or dessert bowls.
4. Refrigerate until set.
5. Put one biscuit/cookie into a mortar and pestle and grind until a grainy powder.
6. Pour powdered biscuit on top of dessert mixture and spread across it. Do step 5 and 6 for each dessert bowl.
7. Mix packet of Sugar-free Dream Whip with 1/4 pint of skim milk. Add three teaspoons of Splenda or other sweetener. Whip 2 minutes with mixer until it results in a thick creamy texture.
8. Spoon onto top of desserts and spread to the edges.

Eat right away or refridgerate for later.

Alternately:

Ingredients:
packet of Hartley's Sugar-free Orange Jelly (or Sugar-free Orange Jell-O)
250g tub of Quark (normally found in the cheese isle)
2 tablespoons cocoa powder
packet No Added Sugar Dream Whip
1/4 pint skim milk
5 heaping teaspoons Splenda (or other sweetener)
8 McVitties Light Rich Tea biscuits/cookies
water

1. Do the first step on the Jell-o instructions. (Mix 1/2 pint of boiling water with the Jell-o powder and allow to cool.) I usually put it in the fridge for 30 minutes.)
2. Add the Quark Splenda and use mixer to blend it completely.
3. Pour mixture into eight individual serving cups or dessert bowls.
4. Refrigerate until set.
5. Put one biscuit/cookie into a mortar and pestle and grind until a grainy powder.
6. Pour powdered biscuit on top of dessert mixture and spread across it. Do step 5 and 6 for each dessert bowl.
7. Mix packet of Sugar-free Dream Whip with 1/4 pint of skim milk. Add cocoa powder and 5 teaspoons of Splenda or other sweetener. Whip 2 minutes with mixer until it results in a thick creamy texture.
8. Spoon onto top of desserts and spread to the edges.

Eat right away or refridgerate for later.

Alternately:

1. Put one biscuit/cookie into a mortar and pestle and grind until a grainy powder.
2. Pour powdered biscuit in bottom of dessert bowl or cup and spread across it. Do step 1 and 2 for each dessert bowl.
3. Do the first step on the Jell-o instructions. (Mix 1/2 pint of boiling water with the Jell-o powder and allow to cool.) I usually put it in the fridge for 30 minutes.)
4. Add the Quark Splenda and use mixer to blend it completely.
5. Pour mixture evenly between the eight individual serving cups or dessert bowls.
6. Refrigerate until set.
7. Mix packet of Sugar-free Dream Whip with 1/4 pint of skim milk. Add cocoa powder and 5 teaspoons of Splenda or other sweetener. Whip 2 minutes with mixer until it results in a thick creamy texture.
8. Spoon onto top of desserts and spread to the edges.

Eat right away or refridgerate for later.

Total Nutrition Information per serving
94.5 calories
6.1g protein
10.8g carbohydrate
5.6g sugars
4g fat
3.1g saturates
.2g fiber
0 sodium

Slimming World Information:
3 1/2 syns on green, original & extra easy

No-Bake Mini Lemon, Lime & Ginger Cheesecakes

2009-03-11T12:36:00.000-07:00

Ingredients:
packet of Hartley's Sugar-free Lemon & Lime Jelly (or Sugar-free Lemon & Lime Jell-O)
250g tub of Quark (normally found in the cheese isle)
1 to 2 tablespoons ground ginger
packet No Added Sugar Dream Whip
1/4 pint skim milk
3 teaspoons Splenda (or other sweetener)
8 Ginger Nut cookies (similar to ginger snap cookies in the US, but slightly thicker)
water

1. Do the first step on the Jell-o instructions. (Mix 1/2 pint of boiling water with the Jell-o powder and allow to cool.) I usually put it in the fridge for 30 minutes.)
2. Add the Quark and the ginger and use mixer to blend it completely.
3. Pour mixture into eight individual serving cups or dessert bowls.
4. Refrigerate until set.
5. Put one Ginger Nut biscuit into a mortar and pestle and grind until a grainy powder.
6. Pour powdered biscuit on top of dessert mixture and spread across it. Do step 5 and 6 for each dessert bowl.
7. Mix packet of Sugar-free Dream Whip with 1/4 pint of skim milk. Add three teaspoons of Splenda or other sweetener. Whip 2 minutes with mixer until it results in a thick creamy texture.
8. Spoon onto top of desserts and spread to the edges.

Eat right away or refridgerate for later.

Serves 8.

Total Nutrition Information per serving
103.5 calories
6.1g protein
10.8g carbohydrate
5.6g sugars
4g fat
3.1g saturates
.2g fiber
0 sodium

Slimming World Information:
3 1/2 syns on green, original & extra easy

Reduced Sugar Peanut Butter Cookies

2009-02-08T08:21:00.000-08:00

Ingredients
2 oz peanut butter
2 oz light margarine
3 1/2 oz Splenda
1 beaten egg
4 oz self-raising flower

Cream peanut butter, light margarine and Splenda together. Beat in the egg. Stir in the flour and knead well. Place small balls well apart on a greased baking sheet. Bake for 25 minutes at 200C/395F.

Vegetable Pizza

2009-02-08T06:16:00.001-08:00

Vegetable Pizza

serves 6

Ingredients
Base
1 x 145g packet pizza base mix
Fry Light (or other 1-cal spray)

Topping
397g/14oz can chopped tomatoes
3 tbsp chopped basil
4 garlic cloves, sliced
3 tbsp artificial sweetener
salt and freshly ground black pepper
1 courgette, thinly sliced
1 yellow pepper, deseeded and thinly sliced
1 red onion, thinly sliced

1. Prepare the pizza dough according to the packet instructions. Form into a ball and place in a bowl lightly sprayed with Fry Light. Cover with a clean towel and let stand for 10-15 minutes.

2. Place the tomatoes, basil, garlic and sweetener in a saucepan and bring to a boil. Cover, reduce the heat and simmer gently for 25-30 minutes. Allow to cool and season well. Preheat the oven to 200C/Gas 6 and line a baking sheet with non-stick parchment.

3. Knead the dough and roll out into a large disc (about 30cm/12 inch in diameter) and place on a baking sheet. Spread the tomato sauce over the base, leaving a border around the edges, and arrange the courgette, pepper and onion on top. Season well and bake for 30 minutes. Serve immediately.

Slimming World info: 4 1/2 syns on Green or Original

This recipe can be found in Slimming World's 100 Comfort Foods book.

Spinach, Onion & Herb Frittata

2009-02-08T06:13:00.000-08:00

Spinach, Onion & Herb Frittata

serves 4

Ingredients
Fry Light (any 1 cal spray)
6 spring onions, sliced
255g/9oz spinach leaves, washed
3 tbsp freshly chopped basil
6 eggs, beaten
28g/1oz Parmesan cheese, grated

1. Spray a frying pan with Fry Light and cook the spring onions for 2 minutes. Add the spinach and fry for 2-3 minutes until it wilts.

2. Mix the basil with the beaten eggs and pour into the frying pan. Fry for 5-6 minutes or until the base is set.

3. Sprinkle the top with the cheese and place the pan under a hot grill for 3-5 minutes until the frittata is set. Leave to stand for 5 minutes before serving.

Slimming World info: 1 1/2 syns per serving on Green

This recipe can be found in Slimming World's 100 Green Recipes book.

Pasta With Quorn Sausages

2009-02-08T05:55:00.000-08:00

Two cups of whole wheat pasta
1 red onion (finely chopped)
2 Quorn sausages (grilled)(If you don't have the brand Quorn in your area, it is vegetarian versions of meats, so there was no actual meat in the sausages.)
2 medium eggs (boiled)
3 tbsp. extra light mayonnaise
100g low-fat cheese (grated) - optional
seasoning to taste

Boil the pasta until soft and then drain. Add three tablespoons of extra light mayonnaise (or make Slimming World's syn-free mayonnaise if you are following the plan) and mix in until all of the pasta is lightly coated. Add seasoning to taste. (I use Nature's Seasons seasoning blend, but it can only be found in the US. I get it shipped to me by friends and family.) Chop the sausages into small bits and mix in. Mix in the chopped red onion. Dice up the boiled eggs and mix into the pasta. Sprinkle the grated cheese over (while the pasta is still hot) and mix in.

Bean Soup

2009-02-08T05:51:00.000-08:00

Beans are rich in fiber and this bean soup recipe that my mom always made for me is a really healthy, fiber-rich meal that is perfect for anyone trying to lose weight.

When I lived in the US, we always made this using pinto beans, but I was unable to find dry pinto beans where I live in the UK, so I made it with two bags of dry crab eye beans instead. If just using the basic ingredients (beans, ham, onion, seasoning, garlic powder), this is also a very inexpensive meal that will feed about five people for two nights.

Ingredients:
2 bags of dry crab eye beans or pinto beans
2 thick slices of lean gammon/ham (optional but recommended)
2 large white onions
seasoning (I use Nature's Seasons from the US) - to taste
garlic powder - to taste

Tobasco sauce (optional)
low fat cheese (optional)
one baguette (optional)

First, soak the beans in water overnight.

In the morning, add the beans to a crockpot (called a "slow cooker" in the UK) and add water to cover them.

Chop the onions and add them to the crockpot. Chop up the gammon/ham and add it to the crockpot. Add seasoning and garlic powder to taste. (The ham/gammon is not necessary for bean soup, but it adds a nice flavor to the stock that the beans are cooked in.)

Let cook on high for 5 to 6 hours.

Serve up.

I sometimes add low fat cheese to my bowl of bean soup. It melts right away and tastes yummy, but I only add it if I have saved up enough extra calories for the day. I always add Tobasco sauce to my beans because I like my food spicy, but this is not for everyone.

I also like to have a baguette (the one pictured is an onion baton) with my beans to dip into them, but again, this makes the meal less healthy, so it all depends on how well I have been eating beforehand.

A large bowl of crab eye beans without gammon is about 468 calories, and very low in fat. (I do not know how pinto beans compare in calories to crab eye beans.) The gammon adds about 51 calories to the meal, and the low fat cheese adds another 67 calories (depending on the kind you use). The onion baton is about 200 calories. As you can see, if I plan on having all of the extras with my beans, I have to eat very light for the day prior to the meal.

But having the meal without the cheese or baguette makes for a very healthy meal that is not too high in calories, is very low in fat and is high in fiber too.

Also, for those following a Slimming World diet plan, beans are a "free" food on Slimming World's Green Days, and the meat can be used as a healthy extra.