Lamb Curry (SW)

500g diced lamb leg 

1 red onion, sliced into half moons

1cm piece ginger, finely chopped

2 garlic cloves, chopped

1 tbsp cumin

1 tbsp corriander 

2 tsp chilli powder (or fresh chilli)

400g can tomatoes

splash of concentrated stock

200g can chickpeas

1 tsp garam masala

100g spinach, stalks removed

Cooke lamb with frylite until browned & then remove.

Cooke red onion until softened & golden brown.  Add cumin, garlic, ginger & coriander and cook for 2 minutes.

Return lamb to pan, pour over tomatoes, bring to boil & allow to simmer for 1.5hr (or place in over at 160 degrees C.

Top up with water is needed.  Add chickpeas & garam masala and cook for 5 minutes, 

Add spinach until wilted and serve.

Creamy Mushroom & Mustard Pork

4 pork chops, sliced
1 onion, sliced
1 clove garlic, crushed
250g mushrooms, sliced
1 tbsp apple cider vinegar
1  tbsp wholegrain mustard
50ml stock
100g low fat creme fraiche
handful green beens/mange tout/sugarsnap peas
spaghetti/noodles/rice to serve


Pan fry the pork in fry lite for about 2 minuted until browned.  Add the onion & garlic and cook for a further 4-5 minutes.

Add the vinegar, mustard & stock to the pan and reduce slightly.  Test the flavour of the sauce and if happy remove from heat and stir in the creme fraiche.  Season and serve with fresh veg & noodles.

Moroccan Chicken

Recipe & Image taken from http://www.closetcooking.com

1 lb boneless chicke, cut into small pieces

2 tbsp lemon juice

2 tbsp olive oil

1 tsp paprika

1/2 tsp cumin, ground

1/8 tsp ginger

1/4 tsp turmaric

1/4 tsp cayenne

1/4 tsp salt

1/4 tsp pepper

2 cloves garlic, chopped

Marinate the chicken in the mixture of the remaining ingredients for at least 20 minutes to overnight.

Skewer the chicken and grill over medium high heat until cooked, about 4-5 minutes per side.

Slimming World Vegetable Samosas

1/2 tsp garam masala
1/2 tsp chilli powder
1/2 tsp turmaric
1/2 tsp cumin
1/2 tsp madras curry powder
1/2 tsp garlic salt
1 tsp amchoor powder
1 tsp ground coriander
1 onion, finely chopped
6 jus roll filo pastry sheets (each sheet cut into 6, 1 syn)
4 medium potatoes, peeled, cooked & mashed
110g frozen peas
1 red chilli, deseeded and chopped

Cook peas and set aside.  In a frying pan cook the curry powder, cumin, coriander, garlic salt, amchoor, turmeric, onion, potatoes & peas in some frylite.

Remove from the heat and add the red chilli & garam masala and set aside.

Heat over to 180 degrees C and line a baking tray with parchment.  Working wuickly, place 6 filo sheets on top of each other and cut in haf, then cut each half into 3 strips lengthways, giving you 36 pieces.

Lay out the pastry and spray with fry lite, place a spoonful of the mixture at the bottom of the strip and fold diagonally to enclose the ingredients and form a triangle, press down and fold again until you reach the end. Seal the ends with a dab of water.

Repeat until all the samosas are made and cook in the oven for 12-13 minutes until golden in colour.

Hawaiian Grilled Chicken

Recipe & Image taken from www.the-girl-who-ate-everything.com

3 pounds of boneless skinless chicken thighs

2 cups soy sauce (See Note; the soy sauce and water just needs to be a 1:1 ratio)

2 cups water

1 1/2 cups brown sugar

1 bunch of green onions, chopped (reserve some for garnish)

1/4 cup of a white onion, chopped

1/2 teaspoon minced garlic

1 teaspoon of sesame oil

1 (13.5 ounce) can of coconut milk

Trim chicken thighs of any visible fat. Mix soy sauce, water, brown sugar, onions, garlic, sesame oil, and coconut milk in a large bowl. Marinade chicken for at least 8 hours or overnight to make sure the flavor gets infused.

Grill chicken at a low heat so that the marinade does not burn for 5-7 minutes per side or until done. If you do not have a grill you can use a indoor grill pan.

Serve over a platter of coconut rice and garnish with green onions and a some additional soy sauce.

Coconut rice can be made by just replacing half of the water in your rice recipe with coconut milk. A trick my SIL told me! So good with just the right amount of coconut flavor.

Thai Chicken Skewers with Peanut Sauce

Recipe & IMage taken from http://www.emilybites.com

Chicken & Marinade Ingredients:

3 tablespoons low sodium soy sauce

2 tablespoons honey

1 tablespoon sesame oil (found by the Asian sauces)

Juice from one lime

2 garlic cloves, minced

1 teaspoon Sriracha (Asian chili sauce found with the other Asian ingredients)

1/8 teaspoon of red pepper flakes

2 tablespoons chopped cilantro

1 ½ pounds (24 oz) raw boneless, skinless chicken breasts, cut into bite sized chunks

* You’ll also need 9” skewers – if using wooden skewers you should soak them in water for about 30 minutes before use

Peanut Sauce Ingredients:

2 tablespoons PB2 powdered peanut butter 

1 tablespoon low sodium soy sauce

1 tablespoon water

1/8 teaspoon garlic powder

¼ teaspoon black pepper

1/8 teaspoon Sriracha

1 teaspoon brown sugar

1/8 teaspoon sesame oil

Directions:

To create the marinade, combine the soy sauce, honey, sesame oil, lime juice, garlic, sriracha, red pepper flakes and cilantro from the first set of ingredients and mix thoroughly. Pour marinade into a gallon Ziploc bag and add chicken. Seal bag and shake to coat chicken in the marinade. Place the bag in the refrigerator so that the chicken is covered in the marinade and refrigerate for at least 3-4 hours (but can marinate longer – i.e. all day, overnight, etc).

Pre-heat the grill until hot. Divide the chicken evenly onto the four skewers. Place the skewers on the grill over low heat. Depending on your grill, cooking times may vary. On our 4-burner grill the chicken skewers cooked in about 10 minutes, so I suggest cooking yours for about 5-6 minutes and then flipping them and continuing to cook until chicken is cooked through.

To make the sauce, place all sauce ingredients in a bowl and whisk together until combined. Serve each chicken skewer with about a tablespoon of peanut sauce for dipping.

Twice Baked Skins

Recipe & Image taken from www.slimmingeats.com

2 large potatoes

low calorie spray

sea salt

black pepper

4 slice of cooked lean bacon, chopped

4 tablespoons of fat free sour cream (3 syns)

56g of cheddar cheese (2xHEa’s)

fresh chives

Preheat oven to 218c or 425f (gas mark 7)

Spray the skin of the potatoes with low calorie spray, and rub into the skin some sea salt, wrap with alluminium foil and bake in the oven for approx 45mins-1 hour.

Remove from oven and allow to cool slightly.

Cut in half and then scoop out some of the flesh into a bowl, add the sour cream, bacon some chopped chives and a little salt and black pepper and mix all together.

Spoon back into the potato skins and top with the cheddar.

Place back in the oven and bake until cheese is melted and golden.

Serve as a side dish or as a meal with a mixed salad.

Sticky Five Spice Gammon

2 tsp Chinese 5-Spice powder
4 x 175g gammon steak cut into bite-sized pieces (remove all the fat first)
Frylite or other syn-free cooking spray
2 red chillies, deseeded and finely sliced
Finely grated zest and juice of an orange
1 level tbsp of runny honey
100 ml of chicken stock
2 tbsp dark soy sauce
Pak choi to serve
Egg noodles to serve

Cook the noodles according to packet instructions

Sprinkle the 5-spice powder over the gammon pieces.

Put a few sprays of frylite into a wok or large frying pan.

Cook the gammon over a high heat for around 2-3 minutes until the edges are slighty browned.

Add the soy sauce, honey, red chillies, orange zest and juice and stock and simmer for 4-5 minutes or until the sauce becomes sticky and the gammon is glazed and golden (with slightly burned edges if you like that sort of thing).

Serve straight away with pak choi and cooked egg noodles, and any pan juices poured over.

Lamb Burgers

Recipe & Image taken from http://farmhousetable.wordpress.com

2 slices rustic white bread

1/2 c. milk

1 pound ground lamb

4 spring onions, minced

1 clove garlic minced

handful fresh mint, chopped

3 tsp. paprika

1 tsp. cumin

salt and pepper

tomato, sliced

Arugula Salad:

large handful arugula

1/2 cucumber, sliced

3 radishes, sliced

1 sping onion, sliced

2 oz. feta cheese, crumbled

juice of 1/2 lemon

2 Tbs. tahini sauce

1/3 c. olive oil

2 pita breads, cut in half and warmed in oven

Cucumber Tzaziki:

1/2 c. yogurt

1/4 c. grated cucumber

2 Tbs. chopped mint

juice of 1/2 lemon

salt & pepper

Place bread in a shallow bowl and soak in milk.  Place lamb in a large bowl, and add minced onions and garlic, chopped mint, spices, and salt and pepper.  Drain bread and squeeze milk out.  Crumble bread and add to lamb mixture.  Mix everything together with your hands until thoroughly combined.  Fry a small patty of lamb mixture and taste for seasoning.  Add more salt, pepper, or spices if needed.  Form lamb mixture into oval-shaped patties.  Build a medium-hot fire in grill.  When coals are ready, grill lamb burgers to medium, or as desired.

While burgers are cooking, stir together all ingredients for tzaziki and set aside. Make arugula salad: squeeze lemon into a bowl, stir in tahini sauce and whisk while drizzling in olive oil until emulsified.  Add arugula, cucumber, spring onion, radish, and feta cheese to the bowl.  Toss together and season with salt and pepper.  To serve, place a burger in pita bread, dress with tomato slices and arugula salad and a dollop of tzaziki sauce.

Pulled Pork with Mango Slaw

Slow Cooked Barbecue Pulled Pork

(serves 4)

1/2 medium onion, sliced

1 lb pork- preferably sirloin, but tenderloin works just as well

1/2 cup ketchup

1/4 cup apple cider vinegar

1/4 cup packed brown sugar

1/4 cup tomato paste

1  tsp soy sauce

2 TBSP spicy brown mustard

3 cloves garlic, minced

3/4 tsp salt

1 tsp pepper

pinch cayenne pepper

Scatter the sliced onion in the base of your slow cooker. Lay the pork on top of the onion.

In a bowl, whisk to combine all remaining ingredients. Pour evenly over the pork. Cover and cook on low for 8 hours. Shred the meat by using two forks and pulling against the grain

Mango Slaw

1 large mango, peeled and sliced into thin matchsticks

juice of half a lime

2 tablespoons minced fresh cilantro

Combine all ingredients in a small bowl and serve over pulled pork.

Pulled Pork with Tart Apple Slaw

Slow Cooked Pulled Pork

1/2 medium onion, sliced

1 lb pork- preferably Boston butt, pork shoulder, or even pork sirloin

1/2 cup ketchup

1/4 cup apple cider vinegar

1/4 cup packed brown sugar

1/4 cup tomato paste

1  tsp soy sauce

2 TBSP dijon mustard

2 cloves garlic, minced

3/4 tsp salt

1 tsp pepper

pinch cayenne pepper

Scatter the sliced onion in the base of a slow cooker. Lay the pork on top of the onion.

In a bowl, whisk to combine all remaining ingredients. Pour evenly over the pork. Cover and cook on low for 8 hours. Shred the meat by using two forks and pulling against the grain.

Tart Apple Coleslaw

adapted from Emeril Lagasse

(makes about 5 cups)

3/4 cup mayonnaise

2 TBSP Dijon mustard

1/4 cup packed light brown sugar

1/4 cup apple cider vinegar

4 teaspoons celery seeds

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/8 teaspoon cayenne

4 cups shredded green cabbage (about 1/2 head cabbage)

2 large carrots, peeled and shredded

1/2 cup grated Granny Smith apple

Combine first 8 ingredients in a bowl, stirring to dissolve the sugar. Set aside.

Combine the cabbage, carrots, and apple in a large bowl. Stir in the sauce mixture, tossing to combine. Chill for 30 minutes to allow the flavors to blend.

Lemon Chicken Cordon Bleu

Recipe & image taken form www.canyoustayfordinner.com

2 large chicken breasts

honey roast ham, 2 slices

provalone cheese, 2 slices


Preheat oven to 400 degrees F. 

Butterfly 2 thick chicken breasts, on each breast place some ham & provolone cheese and fold the chicken back over.

Season and sprinkle with a small amount of parsley.  Top each breast with a thin slice of lemon and bake for 17-20 minutes.

Chicken Parmesan Wraps

Recipe & Image taken from www.canyoustayfordinner.com

8 oz raw chicken breast

1 cup marinara sauce, plus more for serving 

6 egg roll wrappers (each 7 inches squared)

1 cup baby spinach leaves

1/2 cup mozzarella cheese

1/4 cup parmesan cheese

Place the chicken breast in a small pot and fill with enough water just to cover. Bring to a boil on your stovetop, reduce the heat slightly, then simmer for about 12 minutes, or until cooked through. Drain and let cool before shredding with two forks, pulling against the grain of the meat. Mix the meat with the marinara sauce in a small bowl.

Preheat the oven to 400 degrees F. Lay the egg roll wrappers on a clean work surface. Layer each with a few leaves of spinach, then chicken, followed by mozzarella and parmesan.

Lightly brush two adjacent sides of the wrapper with water and fold the upper left corner downward, covering the filling, and press to seal on the bottom right corner. Press to seal each of the sides. Repeat with remaining wraps.

Place all 6 filled wraps on a greased wire rack set over a cookie sheet, coat each in cooking spray or a light brushing of olive oil, and bake for about 12 minutes, or until the edges begin to turn a golden brown.

Serve with warmed marinara sauce for dipping.

Buffalo chicken rolls

Recipe & image taken from www.canyoustayfordinner.com

12 egg roll wrappers (roughly 4 square inches)

1 cup cooked and shredded chicken

1/2 cup Franks hot sauce

1 cup crumbled blue cheese

1 cup dry coleslaw

blue cheese dressing to serve

Preheat oven to 400 degrees F.  lay egg roll wrappers on a clean work surface.  In a small bowl stir chicken and hot sauce until well coated.

Begin by placing a tablespoon of the coleslaw on the diagonal of the bottom right hand corner of one of the wrappers.  Next place 2 tablespoons of shredded chicken evenly on top of the slaw.  Spoon 1 tablespoon blue cheese crumbles over the chicken.  Do not overfill.

Fold the egg rolls well to ensure no leaking and seal with a damp corner.

Repeat with remaining roll and bake in oven for 12-15 minutes until the rolls are turning golden brown.

Sweet & Sour Chicken

9 tbsp tomato ketchup
4 tbsp malt vinegar
2 garlic cloves, crushed
2 large, skinless chicken breasts, sliced
1 small onion, chopped
1 red pepper, sliced
1/2 fresh pineapple, cubed

In a frying pan, cook the chicken, peppers and onions for 5-7 minutes. Add the pineapple and cooke for a further minute or so.

Mix all other ingredients together and add to pan.  Cooke on a very high heat for 3-4 minutes until all chicken is cooked through and the sauce has become very sticky.

Season and serve with boiled rice!

Chicken & Sweetcorn Soup

Image taken from www.saltnpepperrestaurant.com

2 large chicken breasts
1.2 liters stock
200g canned sweetcorn
1 tbsp cornflour
1 bunch spring onions, finely sliced
3 eggs, lightly beaten
dark soy sauce, to serve

Place chicken breasts in a saucepan with the stock and slowly bring to the boil.  Remove any scum that comes to the surface.  Simmer for 20 minutes.

Add sweetcorn to the pan and simmer for further 2 minutes.

using tongues, remove chicken and shred the flesh.

Blend the cornflour with 2 tbs water to form a smooth paste and add to the pan, stir continuously until thickened.

return the shredded chicken along with the spring onions (keeping a few for a garnish) and bring back to the boil.

Remove soup from heat and drizzle in the beaten egg, stirring vigorously as you do so,

Garnish with spring onions and serve with soy sauce.

Boma recreation

Durban Chicken

1 whole chicken (suitable for (2-3 people)

2 tsp olive oil

½ small onion, finely diced

2 tbsp garlic, crushed

½ tsp ground ginger

100ml plain fat free yoghurt

1 tbsp coriander

1 tbsp paprika

½ tbsp. salt

1 tsp cumin

1 tsp turmeric

1 tsp black pepper

1 tsp nutmeg

Mix all the ingredients together for the marinade and cover the chicken.  Marinade for 24 hours if possible before cooking in an oven at 180 degrees (fan oven for 1hr 30 mins.

Orange Salad

2 tsp olive oil

1 tsp lime juice

1 small garlic clove, crushed

½ tsp sugar

pinch salt

2 tbsp orange juice

mixed leaves

½ red onion, thinly sliced

1 orange, segmented

In a small bowl mx together the first 6 ingredients.  Combine the lettuce leaves with the onion in another larger bowl.  When ready to serve drissle the leaves with the dressing and toss to coat.  Serve immediately.

Mango Dressing

2 tbsp mango chutney

1 tbsp apple cider vinegar

1 tbsp balsamic vinegar

1 tbsp water

1 tsp golden syrup

pinch salt

Blend all ingredients together  well

Lamb Bake with Vegetables & Potatoes

Recipe adapted from Slimming World Magazine

400g lean lamb meat, diced
4 cloves garlic, thinly sliced
2 onions, cut into thick wedges
2 tomatoes, cut into wedges
200g potatoes, peeled and cubed
1 red pepper, desseeded and sliced
1 tbsp paprika
1 tsp ground cumin
juice of a lemon
200ml vegetable stock
200g green beans
1 tbsp corn flour

Pre heat oven to 130 degrees (fan assisted).  Season lamb well.  Place in a fly lite sprayed casserole dish and brown for 6-7 minutes.

Add garlic, onions, tomatoes, potatoes, peppers, paprika, cumin, lemon juice and stock.

Place in oven for 1 1/2 hours until lamb is tender.

For the final 30 minutes of cooking time add the cornfour (mixed to a paste with 2 tbs cold water) and the green beans.  Season well before serving.

Coconut Chicken Rice

Recipe & image taken from www.slimmingeats.com

1 cup uncooked rice

1 cup light coconut milk

1 cup chicken stock

1 onion, finely diced

1 red pepper, finely chopped

150g dry coleslaw

1/2 cup frozen peas

2 cloves garlic, crushed

2 teaspoons curry powder

1 tablespooon light soy sauce

low calorie cooking spray

Rinse rice under water to remove any excess starch.

Place rice in a saucepan, along with stock, curry powder and coconut milk.  Gently bring to a boil, reduce heat, cover & simmer until milk/stock is almost absorbed.  Turn off heat and leave covered for about 10 minutes to allow steam to cook off rice.

Spray a frying pan with cooking spray and cook chicken until slightly golden.

Add the onion, garlic, coleslaw and red pepper and cook for a further 5-6 minutes until the chicken is cooked through,

Add light soy sauce and frozen peas and then mix in the rice.

Sweetcorn Fritters with Lime and Chilli

2 eggs
2 cups frozen sweetcorn (defrosted and drained of any water)
1 teaspoon Thai spice
1/2 tsp chilli powder
1 small shallot, finely chopped
some fresh coriander, finely chopped
1 tablespoon plain flour
2 spring onions
low fat cooking spray
salt and pepper to season 

Add all ingredients, except the spring onions to a bowl  and roughly blend using a hand blender.

Spray a frying pan with frylite and spoon some of the mixture into the pan (mix should make 6 fritters in total).  Flatten out and then flip after a couple of minutes.  Repeat with the rest of the mixture.

serve on a bed of salad topped with chopped spring onions and dressing of choice.