Asian

BBQ Chicken Marinade

2 Comments

I have used Crucials BBQ sauce for this recipe which is 0.5 syn per tbsp, if you use any other brand please check the syns before. This recipe can be counted as syn free as I’ve only used 1.5 syns worth of BBQ sauce for 4 people, but to protect your weight loss and to be on the safe side do count 0.5 syn.

Serves: 4

Syns: 0.5 per serving

Time Taken: 30 minutes plus marinade

Difficulty: Easy

Ingredients

  • 3 tbsp Crucials BBQ Sauce
  • 50ml dark soy sauce
  • 1 tbsp ginger/garlic paste
  • 1 tbsp Chinese 5 Spice powder
  • 1 Maggie seasoning cube (crumbled)
  • 4 chicken thighs (all visible fat removed, no skin)
BBQ Chicken Marinade

BBQ Chicken Marinade

Method

Mix together the BBQ sauce with all the spices and adjust seasoning if needed.

Add the marinade to the chicken and let it marinade for a few hours if time permits.

When ready to cook, place the chicken in a pre-heated oven at gas mark 6 and cook for 30 minutes, or more if needed, until the chicken is fully cooked.

You can serve it with anything you like – rice, noodles, chips etc.

 

Masala Fish

8 Comments

Those who know me know that I am all for convenience when it comes to cooking! I don’t like spending hours in the kitchen if I can help it. This is another one of my favourite short cuts to make masala fish that packs loads of flavours without any syns. I find that I do not need to add any extra chilli when using Laziza spice mixes when cooking for the whole family, but if the children are having something else I do add chilli flakes for an extra spicy kick.

You can use any white fish for this but I find that the Aldi frozen Basa fillets are perfect for this and they won’t break the bank! Just check how many fillets you have in the packet before adding it to your trolley/basket as sometimes you only get 3 fillets!!

Serves: 4

Syns: FREE

Time Taken: 10 minutes plus marinade

Difficulty: Easy

Ingredients

  • 1 pack of Basa fillets
  • 2 tbsp Laziza Fish masala
  • 2-3 tbsp lemon juice
  • 1 tbsp tandoori masala (optional – great to add colour to the fish)
Masala Fish

Masala Fish

Method

Defrost the fish for a few hours or overnight in the fridge if time permits.

Mix the spices with the lemon juice to form a paste and cover each fish fillet with it.

Let it marinade in the fridge for at least 30 minutes, the longer you leave the better.

Spray a large frying pan with a low calorie spray oil and cook the fish fillets for about 5-7 minutes on each side. You can serve it with anything you like – chips, salad etc.

 

 

Dhaal & Rice

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This is one of our favourite family meals – pure comfort! I like to use Toor Dhaal but I am sure you can replace it with your favourite.

Serves: 4

Syns: FREE

Time Taken: 30 minutes

Difficulty: Easy

Dhal & Rice with Fish

Dhal & Rice with Fish

Ingredients

  • 200g Toor dhal, washed and soaked (if time permits)
  • 1 onion, chopped
  • 1 tomato, chopped
  • 3 garlic cloves, finely crushed
  • 1/2 tsp turmeric powder
  • 1/2 tsp black pepper
  • 1/2 tsp chilli flakes
  • 1/2 tsp cumin seeds
  • Salt to taste
  • Boiled rice to serve

Method

Place the dhal with the onion, tomato and salt in a pressure cooker covered with enough water and cook for around 20 minutes. If you don’t have a pressure cooker, you can make this in a standard pan but it will take longer for the dhal to cook. I put enough water to cover the dhal and a little bit extra on top. It is best to not put too much at this stage or you will end up with a thinner dhal. You can always thin it down if too thick but harder to do it the other way round!

Once cooked, blend the dhal with a hand held blender.

In a pan spray lots of frylight (or any other spray oil – count syns if needed). Add the garlic, turmeric, black pepper, cumin seeds and chilli flakes and fry for about 3-4 minutes. Keep stirring so that the garlic doesn’t burn!

Add the blended dhal and check for seasoning. If needed, add boiling water to thin the dhal if too thick.

Serve with boiled rice and a speedy salad. We like to have fish with it too.

Chicken & Egg Fried Rice

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Great way of using up leftover rice or you can make a fresh batch of boiled rice for this. You can replace the chicken for prawns or leave it plain.

Serves: 2

Syns: FREE

Time Taken: 25 minutes

Difficulty: Easy

Ingredients

  • cooked rice
  • 2 chicken breasts, chopped
  • 3 spring onions, finely chopped
  • mushrooms, chopped
  • 1 tsp garlic granules
  • 1 green pepper, chopped
  • 1 grated carrot
  • 3 tbsp soy sauce
  • 2 tbsp tomato puree
  • 1 tbsp Chinese 5 Spice powder
  • 1 tsp chilli flakes
  • 2 eggs, beaten
Chicken & Egg Fried Rice

Chicken & Egg Fried Rice

Method

Spray a large frying pan with low calorie cooking spray and cook the spring onions, pepper, carrot and chicken for 5-8 minutes.

Add the tomato puree, garlic granules, Chinese 5 spice, chilli flakes and soy sauce. Stir fry for another 5 minutes.

Add the cooked rice.

Once the chicken is cooked pour the eggs over the mixture and cook over a low heat stirring occasionally for 5 minutes or until the egg has set.

Spiced Chicken Meatballs

4 Comments

Easiest way to make meatballs, we like to have them with pasta but you can also serve them with lots of roasted veg or make a curry with them.

Serves: 4

Syns: FREE

Time Taken: 30 minutes

Difficulty: Easy

Spiced chicken meatballs

Ingredients

  • 1 kg chicken mince
  • 2 tablespoons of peri peri mix

Sauce

  • Passata with onions and garlic
  • Fresh basil
  • Oregano
  • Chilli flakes
  • Seasoning

Method

Mix the peri peri mix into the mince and shaped them. Spray fry light in a pan and brown the meat balls. Pour carton of passata with the herbs and season to taste. Cook until meatballs are ready, about 25-30 minutes.

Chicken Tikka Nibblets

6 Comments

I am always looking for ways to spend as less time as possible cooking, the more I can get away from it the better! I tend to use spice box mixes when I am pressed for time. The brand I use mostly is Laziza. You can purchase them in most Asian supermarkets or if you have a large Asda/Tesco near you, they usually stock this brand in their ‘World Foods’ aisles. I tend to hardly ever follow the recipe provided at the back of the box.  Nearly all of the range is Syn Free which makes it perfect for us slimmers.

Serves: 2

Syns: FREE

Time Taken: 25 minutes plus marinade time

Difficulty: Easy

Ingredients

  • 1 tablespoon of chicken tikka mix
  • 1/2 tablespoon ginger/garlic paste (optional)
  • 2 tablespoons (or more if you prefer) lemon juice
  • Chicken pieces (I like to use skinless chicken nibblets)

Chicken tikka nibblets with salad

Method

In a bowl mix the spice, ginger/garlic (if using) and lemon juice together until you a have a smooth paste. Mix that in your chicken pieces and let it marinade for as long as you can. If you don’t have the time to marinade it will still taste good!

I place the chicken pieces in the actifry for about 20-25 minutes without adding any oil or fat in it. Alternatively you can cook in the oven, gas mark 6 for around 40 minutes.

 

Chicken & Spinach Curry

19 Comments

Easiest way to cook a chicken curry! You can replace the chicken with any other meat or veg.

Serves: 4

Syns: FREE

Time Taken: 60 minutes

Difficulty: Easy

Ingredients

  • 500g chicken breast, chopped
  • 3 onions, chopped
  • 1 tablespoon worth of Garlic and ginger, chopped
  • 500g Passata
  • 1 tablespoon Tomato puree
  • Frozen chopped spinach
  • 1 tablespoon curry powder
  • ½ tablespoon paprika powder
  • ½ teaspoon cumin powder
  • Handful of fresh coriander stalks and leaves
  • 250 ml chicken stock
  • Salt to taste

Method

Spray a pan with lots of fry light and fry the onions, garlic and ginger until golden with the lid closed. This takes around 15-20 minutes. Add some chicken stock to stop it from burning.

Add passata, tomato puree, frozen spinach, coriander and spices and cook on high heat for about 5 minutes. Add stock if needed to stop it burning again.

Add chicken and cook for another 5 minutes on high heat, stirring constantly. Add chicken stock (however much or little needed) and salt to taste. Let it cook on low heat until chicken is fully cooked, around 25-30 minutes depending on how big the pieces of chicken are.

Kheema & Pea Curry

2 Comments

Love Kheema curry served with boiled rice and a raita. For extra Speed you can serve with cauliflower rice instead.

Serves: 4

Syns: FREE

Time Taken: 30 minutes

Difficulty: Easy

Ingredients

  • Low calorie cooking spray

    Kheema curry

    Kheema curry

  • 450g lean beef mince (5% fat or less)
  • 1 onion, diced
  • 1 garlic clove
  • 1 tsp turmeric
  • 2 tsp chilli powder
  • 1 tsp garam masala
  • 400g can chopped plum tomatoes
  • 200g frozen peas
  • 1 tsp ground coriander
  • 1 tsp salt

Method

Spray a non-stick frying pan with low calorie cooking spray and brown the mince with onion and garlic. Add salt, turmeric, chilli powder, garam masala, and stir in.

Add tin of tomatoes and stir well. Half fill the tomato can with water and add this to the pan. Add the peas and stir well.

Bring to boil and simmer for about 45 minutes. Add more water if necessary.

Remove from heat. Add ground coriander and stir.

Onion Bhajis – Pakoras

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These are a perfect little snack. The recipe should make 12 pieces, making each only 1 syn.

Makes: 12 pieces

Syns: 1 syn each

Time Taken: 30 minutes

Difficulty: Easy


Ingredients

  • 200g onions, peeled, halved and thinly sliced
  • 60g gram flour
  • 1 tsp lemon juice
  • 2 tsp ground cumin
  • 1 tbsp coriander seeds, crushed
  • 1 tsp deseeded and chopped green chilli
  • 1 tbsp chopped coriander leaves
  • ¼ tsp baking powder
  • Salt
  • Low calorie cooking spray

Method

Place the onions, gram flour, lemon juice, cumin, coriander seeds, green chilli, chopped coriander and baking powder in a mixing bowl. Season with salt and add a few tablespoons of water to form a thick batter that coats the onion. Leave to rest for 15 minutes and then, using your fingers, mix again to combine thoroughly.

Preheat the oven to 220°C/200°C Fan/Gas 7. Line a baking sheet with baking parchment and, using your fingers or a dessert spoon, drop small mounds of the mixture onto the prepared baking sheet to give you 12 bhajis.

Spray with low calorie cooking spray and bake for 15-20 minutes until golden. Remove from the oven and serve immediately sprinkled with the paprika.

Chicken Kebabs

2 Comments

Who doesn’t love chicken kebabs?! You can use any other type of meat if you want, but chicken is our favourite. We like to have these on their own as a starter, or you can serve them with a huge salad and some Slimming World chips.

Serves: 4

Syns: FREE

Time Taken: 30 minutes plus marinade

Difficulty: Medium

Chicken Kebabs Recipe

Chicken Kebabs preparation

Ingredients

  • 1kg chicken mince
  • 2 teaspoons garam masala
  • 2 teaspoons ground cumin powder
  • 2 medium onions, minced
  • 3 green chillies, minced
  • 1 tbsp ginger/garlic paste
  • 1 teaspoon salt
  • 1 teaspoon black pepper

Method

1 Mix everything together until it is evenly distributed, let it marinate for a couple of hours minimum or overnight (in a fridge) if time permits.

2 Shape into patties and grill sprayed with fry light, turning halfway. Takes about 10-12 minutes depending on how thin/thick they are.