lunch

Egg Fried Rice

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This recipe took me less than 10 minutes to prepare using leftover rice! It is a delicious way of using up leftover rice. You can serve it with any meat or fish or have it on its own too. We had it with grilled salmon. You can add any veg to this as it is such a versatile dish, I was pressed for time when I made this so kept it really simple. But veg like peas, sweetcorn, grated carrots, peppers, mushrooms etc work really well with this.

Serves: 2

Syns: FREE

Time Taken: 10 minutes

Difficulty: Easy

Egg Fried Rice with Salmon

Egg Fried Rice with Salmon

Ingredients

  • 3 spring onions, chopped
  • 1 green chilli, chopped (remove seeds if prefer less spicy)
  • 1 tsp garlic powder
  • 1 tsp Chinese 5 Spice
  • 3 tbsp dark soya sauce
  • 3 eggs
  • 1.5-2 cups cooked rice

Method

In a hot wok fry the spring onions with the chilli for a couple of minutes with spray oil. Add the garlic powder.

Add the cooked rice to the wok and stir to mix everything together. Add the Chinese 5 spice powder (available in most large supermarkets) and soya sauce. Stir again.

Move the rice to one side of the wok and spray more spray oil to the wok and crack the eggs to it. Stir the eggs till cooked and mix with the rice.

Carrot & Lentil Soup

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I’ve had this recipe saved in my scrapbook for a very long time, I can’t remember where I got it from but it was online. I love the fact that it is super easy to make and it is perfect if you are following Extra Easy SP.

Serves: 4

Syns: FREE if using milk as part of your healthy extra A choice

Time Taken: less than 30 minutes

Difficulty: Easy

Carrot and Lentil Soup

Carrot and Lentil Soup

Ingredients

  • 600g carrots, coarsely grated
  • 140g red lentils
  • 1 tbsp cumin seeds
  • 1 tsp red chilli flakes
  • 1lt vegetable stock
  • 125ml milk

    Method

    Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Add the carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.

    Whizz the soup with a blender or in a food processor until smooth (or leave it chunky if you prefer). Season to taste.

    Pizza-Topped Chicken

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    This is a delicious alternative to pizza, saving you syns without compromise on taste! I served it with white flesh sweet potato chips and a large speedy salad.

    Serves: 1
    Syns: FREE when using cheese as part of your Healthy Extra A choice
    Time Taken: 40 minutes
    Difficulty: Easy

    Ingredients

    • Thin chicken breast fillet
    • 1 tbsp tomato puree
    • Sprinkle of oregano
    • Pizza toppings of your choice – red onion, jalapenos, mushrooms are my favourite
    • 20g light cheddar cheese
    Pizza-topped Chicken

    Pizza-topped Chicken

    Method

    Place the chicken breast in a frying pan with lots of fry light and fry on both sides for around 5-7 minutes on each side.

    Remove from the pan and spread the tomato puree over the top of the chicken. Add the oregano and all your toppings before sprinkling it with the cheese.

    Cook in a pre-heated oven on gas mark 6 for around 20 minutes till the chicken is cooked.

    Speedy Hummous

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    Hummous is such an easy thing to make and great to have with some speedy crudités as a snack or even a light lunch with crispbreads.

    Serves: 2

    Syns: FREE

    Time Taken: 10 minutes

    Difficulty: Easy

    Speedy Hummous

    Speedy Hummous

    Ingredients

    • 400g can chickpeas, drained
    • 2 garlic clove, crushed
    • 2 tbsp lemon juice, plus extra to taste
    • 2 tbsp fat free natural Greek yogurt
    • Salt and freshly ground black pepper
    • Pinch of cayenne pepper (optional)

    Method

    Put the chickpeas, garlic, lemon juice and yogurt into a food processor and pulse until fairly smooth. Season with salt and freshly ground black pepper, add more lemon juice to taste and sprinkle with cayenne pepper if you want a bit of spice.

    Keep in the fridge for up to 3 days and serve with your favourite crudités or crispbreads.

    BBQ Chicken Marinade

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    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.

     

    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.

    Crustless Quiche Muffins

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    I love making this SW crustless quiche recipe. There are so many variations to it but this one has to be my favourite. The basic essentials you need are eggs, cottage cheese and Pasta ‘n’ Sauce, you can then add anything you want to it –  any veg or meat/fish of your choice. The possibilities are endless! I made them into muffins but you can easily just make a large one and then slice it up before eating.

    Makes: 15

    Syns: FREE

    Time Taken: 30-45 minutes

    Difficulty: Easy

    Ingredients

    • Packet of Batchelors Pasta ‘n’ Sauce Cheese & Broccoli flavour (0.5 syn for whole pack)
    • 4 eggs
    • 1 tub of cottage cheese
    • Any veg of choice – I used mushrooms, 1/2 red pepper and some spring onions

     

     

    Basic Quiche Essentials

    Basic Quiche Essentials

    Method

    Cook the pasta in 350ml of boiling water for 10 minutes.

    Pre heat the oven at gas mark 6.

    Blend the cottage cheese with the eggs in a large bowl and then add the veggies you are using.

    Once the pasta is cooked, mix in the cottage cheese mixture with the veggies and place the mixture in silicone muffin cases.

    Bake in the oven for around 20-25 minutes till cooked. If you like you can also add some cheese from your healthy extra A choice before placing the muffin cases in the oven.

     

    Crustless Quiche

    Crustless Quiche

     

    Homity Pie

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    This is one of my favourite Slimming World’s recipe, it is such a good comfort food. Perfect for cold nights. I also added some broccoli to mine as I had some that needed using up, you can add any extra speedy veg to it that you like. In the past I’ve added carrots in it too!

    Serves: 4

    Syns: FREE when using cheese as a Healthy Extra A choice

    Time Taken: 60 minutes

    Difficulty: Moderate

    Ingredients

    • Low calorie cooking spray
    • 340g potatoes, peeled and cubed
    • 225g onions, chopped
    • 225g leeks, thinly sliced
    • 198g frozen peas
    • 2 garlic cloves, finely chopped
    • A handful of fresh parsley, chopped
    • A handful of fresh thyme, chopped
    • 2 eggs, lightly beaten
    • 85ml of vegetable stock
    • 160g reduced-fat Cheddar cheese, grated
    • Salt and freshly ground black pepper
    Homity Pie

    Homity Pie

    Method

    Preheat your oven to 220°C/200°F/Gas 7. Spray a medium-sized, ovenproof dish with low calorie cooking spray.

    Boil potatoes for 15-20 minutes, or until tender. Drain return to the pan and mash. Set aside until needed.

    Spray a large non-stick frying pan with low calorie cooking spray and stir-fry the onions, leeks and peas over a medium heat for 6-8 minutes, or until the vegetables have softened.

    Add the mashed potatoes, garlic, parsley, thyme eggs, stock and half the cheese, season and stir to combine. Spoon the mixture into the prepared ovenproof dish and scatter over the remaining cheese. Bake for 20 minutes or until golden.

    Perfect Scrambled Eggs

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    I love eggs, scrambled, poached, boiled, fried, chocolate! Any type, I am not fussy. I always struggled to get the perfect scrambled eggs though, my eggs would always stick to the bottom of my frying pan and I would end up with a mess on my plate. This method of making them is by far the easiest and you are guaranteed to have scrambled eggs cooked to perfection every time.

    Serves: 1

    Syns: 1 syn

    Time Taken: 2 minutes

    Difficulty: Easy

     

    Scrambled Eggs on Wholemeal Toast

    Ingredients

    • 2 eggs
    • 2 tbsp milk

    Method

    Crack the eggs into a mug with the milk and mix. Pop the mug in the microwave for 40 seconds. Take it out after that time and mix well. Pop it back in the microwave for a further 30 seconds. Mix again and that is it! If it is slightly runny, don’t worry. The eggs will continue to cook in the hot mug. I like my eggs slightly soft, if you overcook them they will taste quite rubbery.