Slimming Tips

Home » Dinner Recipes - Pork

Tampilkan postingan dengan label Dinner Recipes - Pork. Tampilkan semua postingan

Slimming World - Curried Pork Brochettes with Mango Salsa

Serves 4
Prep time: 20 minutes + chilling
Cooking Time - 10 minutes

Syns - Original FREE

Ingredients

1 red chilli, deseeded and finely chopped
6 spring onions, trimmed and finely sliced
900g/2lb lean pork mince
2 tbsp medium or hot curry powder
3 tbsp finely chopped mint leaves
50g/2oz very low-far natural yogurt
finely grated zest and juice of 1 lime
salt and freshly ground black pepper

for the salsa

1 ripe mango, peeled, stoned and finely diced
1 bottle roasted red pepper, drained and finely diced
2 tbsp chopped coriander leaves
2 tbsp chopped mint leaves

Method

1. Place the chilli, spring onions, pork, curry powder, mint leaves, yogurt, and lime zest and juice in a bowl and mix well using your fingers. Season, cover and chill for 2-3 hours in the fridge.

2. Meanwhile, make the salsa by combining all the ingredients in a bowl, toss to mix well and cover and store in the fridge until ready to serve. if you're using bamboo skewers, put eight of them into a bowl of water to soak.

3. Preheat the grill to high. Divide the mince mixture into 32 portions and shape each one into a small ball. Thread four balls onto each skewer and cook under the grill for 4-5 minutes on each side or until cooked through. Serve immediately accompanied by the salsa.

Slimming World - Pork Escalopes in Marsala Sauce

Serves 4
Ready in about 25 minutes

Syns per serving - Extra Easy 1½, Original 1½, Green 10

Ingredients

4 fresh sage leaves
4 lean pork leg escalopes, all visible fat removed
4 slices Parma ham
Fry Light
50ml Marsala
300ml chicken stock
1 tsp chicken liquid stock concentrate
4 lemon wedges to serve
A small handful of fresh flat-leaf parsley, roughly chopped, to garnish

Method

1. Put a sage leaf in the centre of each pork escalope, then wrap a slice of Parma ham around the middle.

2. Place a large frying pan over a medium heat. Spray the pork all over with Fry light and cook for 3-4 minutes on each side, or until cooked through. Transfer to a plate and set aside.

3. Add the Marsala, stock and stock concentrate to the pan. Scrape up any bits of pork using a wooden spoon and allow to bubble for 4-5 minutes. Return the pork to the pan, spoon over the sauce and cook gently for 1-2 minutes, or until hot through.

4. Divide the pork between 4 plates, add a lemon wedge, pour over the sauce and garnish with the parsley. Serve with roast potatoes and vegetables.

Slimming World - Pork, Egg and Veg Fried Rice

Serves 4
Ready in about 25 minutes
Freezer Friendly

Syns - Extra Easy ½

Ingredients

300g dried long-grain rice
Fry light
3 eggs, lightly beaten and seasoned with salt and pepper
500g pork stakes, all visible fat removed, cut into small cubes
1 red and 1 yellow pepper, deseeded and cut into thin strips
1 large carrot, peeled and cut into thin matchsticks
50g beansprouts
8 spring onions, cut into lengths
2 garlic cloves, finely chopped
2cm piece fresh root ginger, peeled and finely grated
4 tbsp light soy sauce
1 level tbsp sweet chilli sauce
A small handful of fresh coriander, finely chopped, to garnish
1 lime, sliced, to serve

Method

1. Cook the rice according to packet instructions, drain and set aside.

2. Meanwhile, place a large wok or frying pan sprayed with Fry Light over a medium heat. Add the eggs and swirl the pan to form a thin omelette. Cook for 2 minutes, flip and cook for a further minute. Transfer to a clean surface, roll up and cut into thin strips. Cover and set aside.

3. Wipe out the pan with kitchen paper and spray with a little more Fry Light. Place over a high heat and stir-fry the pork for 5-6 minutes, or until cooked through. Transfer to a plate using a slotted spoon, cover and set aside.

4. Return the pan to the heat and stir-fry the peppers, carrot, beansprouts and spring onions for 3-4 minutes. Add the garlic, ginger, cooked rice and pork and stir-fry for a further 2-3 minutes. Stir in the soy sauce and sweet chilli sauces and toss well. Divide between 4 bowls, top with the sliced omelette and chopped coriander, and serve with the lime slices.

Slimming World - Bacon and Egg Bap

Serves 1
Ready in 10 minutes

Syns per Serving - Extra Easy 1*, Original 1*

*Add 6 syns if not using the wholemeal roll as a healthy extra

Ingredients

2 rashers back bacon, all visible fat removed
60g wholemeal roll
Fry Light
1 large egg
1 level tbsp extra-light mayonnaise
2 leaves from a little gem lettuce
2 slices tomato
Salt and freshly ground black pepper

Method

1. Preheat your grill to medium-high and grill the bacon for 2-3 minutes on each side, or until crisp and lightly browned. Spilt the roll in half and lightly toast both sides.

2. Meanwhile, place a small frying pan spraying with Fry light over a medium heat. When hot, fry the egg for 4-5 minutes, or until done to your liking.

3. Spread half the mayonnaise over the cut sides of the roll. Arrange the lettuce on the base, then add the remaining mayonnaise and the tomato, bacon and egg. Season and top with the roll lid.

Slimming World - Butternut Squash and Bacon Risotto

Serves 4

Ready in 40-45 minutes

Freezer Friendly

Syns Per Serving - Free on Extra Easy

Ingredients

1 leek, washed and finely chopped

198g/70z lean bacon, cut into bite-sized pieces

4 garlic cloves, peeled and finely chopped

255g/9oz dried risotto rice

397g/14oz butternut squash, cut into small bite-sized pieces

852ml/1 and half pint boiling hot chicken stock

Salt and freshly ground black pepper

4 tbsp finely chopped chives

Method

1. Heat a large, non-stick frying pan over a medium heat. Add the leek and bacon and stir-fry for 3-4 minutes.

2. Add the garlic, rice and butternut squash and stir-fry for 2-3 minutes. Add a ladleful of the boiling stock and stir and cook until the liquid is absorbed. Repeat adding a ladleful at a time, until half the stock is used up.

3. Continue to cook in this way until all the stock is used up and the rice is creamy and al dente (tender but still retaining a bite), and the squash is tender. This should take about 20-25minutes.

4. Remove from the heat, season well and stir in the chopped chives. Serve ladled into warmed bowls and eat immediately.

Slimming World - Liver and Bacon with Spring Onion Mash

Serves 4

Ready in 45 minutes

Freezer Friendly

Syns per Serving - Free on Extra Easy

Ingredients

908g/2lb potatoes, peeled and chopped

salt and freshly ground black pepper

283g/10oz fat free natural yogurt

1 tsp English mustard powder

6 spring onions, finely sliced

low calorie cooking spray

8 rashers of bacon, cut into bite-sized pieces

681g/1lb 8oz lamb's liver

113ml/4fl oz beef stock

grilled tomatoes, to serve

Method

1. Boil the potatoes in a large saucepan of lightly salted water for 15-20 minutes or until tender. Drain, then return to the pan.

2. Stir together the yogurt and mustard powder. Then add to the potatoes, and mash until smooth. Stir in the spring onions (reserving a few to garnish). Season well, set aside and keep warm.

3. Spray a large non-stick pan with low calorie cooking spray and place over a medium heat. Fry the bacon pieces for 3-4 minutes, or until cooked through and browned. Put the bacon on a plate, cover and keep warm.

4. Season the liver on both sides. Spray a frying pan with low calorie cooking spray, add the liver and cook over a high heat for 30 seconds on each side (until nicely browned but pink and juicy on the inside). Return the bacon to the pan, add the stock, and bring the liver and bacon to the boil.

5. Remove from the heat. Heap the mash onto warmed serving plates and sprinkle over the reserved spring onions. Spoon over the liver and bacon and serve with grilled tomatoes.

Slimming World - Bacon-wrapped chicken with cheese

Serves 4

Time: 1 Hour

Syns: Original 1*

*Add 6 syns if not using the new potatoes as a Healthy Extra

Ingredients

1lb 12oz/792g baby new potatoes

Salt and freshly ground black pepper

4 skinless chicken breasts

4 spring onions, finely sliced

4 The Laughing Cow Extra Light Cheese Triangles

8 rashers lean smoked back bacon, all visible fat removed

1 head of broccoli cut into florets

14oz/397g baby spinach leaves

Method

1. Preheat your oven to 200c/400F/Gas 6. Prick the potatoes all over with a fork, put in a roasting tin and season well. Put on the top shelf of the oven and bake for about 45 minutes, or until the potatoes are cooked through.

2. Meanwhile, cut each chicken breast along its side, almost all the way through and open out like a book. Season and sprinkle over the spring onions. Put a cheese triangle on top and close up the chicken. Wrap each breast in 2 rashers of bacon, place on a non-stick baking tray and bake alongside the potatoes for the final 30 minutes of their cooking time.

3. Boil or steam the broccoli for 6-7 minutes. Drain well.

4. Divide the chicken and potatoes between 4 warmed plates, and serve with the broccoli and spinach leaves.

Slimming World - Sweet and Sour Pork with noodles

Serves 4

Ready in about 30 minutes

Syns - Extra Easy half a syn

Ingredients

454g pork fillet, cut into strips

1 egg white

175g can water chestnuts, sliced

3 tbsp light soy sauce

2 tbsp dark soy sauce

2 tbsp artificial sweetener

2 carrots, cut into batons

1 green pepper, deseeded and sliced into strips

1 red pepper, deseeded and sliced into strips

Fry light

142ml chicken stock

2 tbsp rice vinegar

6 tbsp passata

4 spring onions, sliced (reserving 1 for garnish, shredded)

2 level tsp cornflour

boiled dried egg noodles, to serve

Method

1. Put the pork in a bowl. Mix the egg white with 4 tbsp water. Add to the pork along with the water chestnuts, 2 tbsp light soy sauce, 1 tbsp dark soy sauce and 1 tbsp sweetener. Meanwhile, blanch the carrots and peppers until just tender.

2. Heat a large wok sprayed with fry light. Once its hot, add the pork and cook through. Remove the pork with a slotted spoon.

3. Put 1 tbsp light soy sauce, 1 tbsp dark soy sauce, 1 tbsp sweetener, stock, vinegar and passata in a pan. Bring to boil. Add the vegetables. Mix the cornflour with 1 tbsp water. Add to the pan and cook for 2 minutes. Reduce the heat, add the pork and simmer for 4-5 minutes. Remove from the heat and put in warmed bowls. Garnish with the spring onion and serve with the noodles on the side.

Slimming Tips

Slimming World - Curried Pork Brochettes with Mango Salsa

Slimming World - Pork Escalopes in Marsala Sauce

Slimming World - Pork, Egg and Veg Fried Rice

Slimming World - Bacon and Egg Bap

Slimming World - Butternut Squash and Bacon Risotto

Slimming World - Liver and Bacon with Spring Onion Mash

Slimming World - Bacon-wrapped chicken with cheese

Slimming World - Sweet and Sour Pork with noodles

Postingan Populer

Cari Blog Ini