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Slimming World - Vegetable Quiche

Serves 1
Ready in about 50 minutes

Syns per serving: Green FREE, Original FREE, Extra Easy FREE

Ingredients

Peppers, diced
onions, chopped
courgettes, diced
baby sweetcorn, sliced
mushrooms, chopped
tomatoes, sliced
3 eggs
150g fat free natural cottage cheese

Method

1. Prepare whatever Superfree veggies take your fancy… we’ve used peppers, onions, courgettes, baby sweetcorn, asparagus, mushrooms and tomatoes. You can dry-fry them until soft or leave them raw for extra crunch.

2. Mix together the 3 eggs, 150g fat-free natural cottage cheese and some chopped parsley.

3. Lay the chopped vegetables out in an oven-proof flan dish then pour the cottage cheese mix over.

4. Pop in the oven at 190ºC/375ºF/Gas 5 for around 30 minutes, or until the quiche is set and golden brown.

Slimming World - Veggie Bangers n Mash

Serves 4
Ready in about 1 hour 30 minutes, plus overnight chilling time

Syns per Serving - Extra Easy ½, Green ½

Ingredients

400g floury potatoes, such as Desiree or King Edward, peeled and roughly chopped
2 x 410g cans chickpeas, drained and rinsed
1 small carrot, peeled and finely grated
2 small egg yolks
2 garlic cloves, finely chopped
1 tbsp mild curry powder
A large handful of fresh coriander, finely chopped
4 spring onions, finely chopped
Salt and freshly ground black pepper
200g firm plain tofu, finely chopped
200g curly kale
50ml vegetable stock

For the gravy

Fry light
4 large onions, thinly sliced
1 level tsp cornflour
400ml vegetable stock
2 tbsp balsamic vinegar
half a tsp sweetner
A sprig of fresh rosemary

For the mash

600g floury potatoes, such as Desiree or King Edward, peeled and roughly chopped
1 tsp mustard powder
A small handful of fresh flat-leaf parsley, finely chopped
200g fat-free natural fromage frais

Method

1. Boil the 400g potatoes for 15-20 minutes, or until tender. Drain, mash and leave to cool.

2. Line a baking tray with baking paper. Put the chickpeas, carrot, egg yolks, garlic, curry powder, coriander and spring onions in a food processor and blend until smooth. Season and add to the potato, then mash in the tofu using your fingers. Divide into 8 portions and roll into chunky sausages. Place on the baking tray and chill for 6-8 hours, or overnight if time allows.

3. An hour before you want to eat, make the gravy. Place a frying pan sprayed with Fry light over a medium-low heat and stir-fry the onions for 2-3 minutes. Reduce the heat to low and cook for 15-20 minutes. Stir in the cornflour, then the remaining gravy ingredients. Bring to the boil, turn the heat to low and cook for 15-20 minutes, or until thickened. Remove the rosemary.

4. Meanwhile, preheat your oven to 200C/Gas 6. Boil the remaining 600g potatoes for 15-20 minutes, or until tender. Drain and return to the pan. Mix the mustard powder in a bowl with 1 tbsp water and stir in the parsley and fromage frais. Add to the potato, season and mash until smooth. Cover and keep warm.

5. Spray the sausages with Fry Light and cook in the oven for 12-15 minutes. Meanwhile, place a wok or large frying pan sprayed with Fry Light over a high heat and stir-fry the kale for 3-4 minutes. Add the stock, bring to the boil and cook for 4-5 minutes, or until tender, uncovered.

6. Divide the mash between 4 plates, top with the sausages and gravy and serve with the kale.

Slimming World - Pasta Primavera with lemon and chives

Serves 4

Time: 25 minutes

Syns: Green Free*

* add 5 and half syns if not using the vegetarian parmesan-style cheese as a Healthy Extra

Ingredients

1 vegetable stock cube

Grated zest of 1 lemon

7oz/198g baby courgettes, sliced

7oz/198g button mushrooms

7oz/198g baby carrots, halved

7oz/198g frozen peas

12oz/340g dried pasta shells

A handful of fresh chives, finely chopped

A handful of fresh basil, finely chopped

Salt and freshly ground black pepper

4oz/113g vegetarian parmesan-style cheese, grated

Method

1. Put the stock cube and lemon zest in a large, deep pan with 284ml boiling water. Add the courgettes, mushrooms and carrots, and cook, uncovered, on a rapid simmer for 10 minutes, stirring occasionally. Add the peas and cook for a further 5 minutes.

2. Meanwhile, cook the pasta according to the packet instructions, then drain.

3. Add the drained pasta and the herbs to the vegetables and stir well. Season to taste. Divide between four warmed bowls and serve topped with grated parmesan-sytle cheese.

Slimming World - Butternut Squash Stew with Couscous

Serves 4

Syns - Green 1

Ingredients

454g butternut squash, diced

420g can butter beans, drained

125g pack button mushrooms

2 tomatoes, chopped

A small handful of fresh thyme leaves, chopped

1 level tbsp cornflour

198ml hot vegetable stock

salt and freshly ground black pepper

255g couscous

4 spring onions, thinly sliced

A small handful of fresh parsley, finely chopped

Juice of 1 lemon, plus 4 lemon wedges to serve

Method

1. Preheat the oven to 200c/400f/Gas 6. In a large casserole dish, mix the butternut squash, butter beans, mushrooms, tomatoes and thyme

2. Add 1 tbsp of cold water to the cornflour and mix well. Add to the hot stock and pour over the vegetable. Season, cover and cook for 45 minutes, or until the butternut squash is tender.

3. Prepare the couscous according to packet instructions, then stir fry in the spring onions and lemon juice and season. Serve the stew with the couscous, a sprinkle of fresh parsley and a wedge of fresh lemon

Slimming World - Filo, Spinach and Feta Tartlets

Serves 4

Ready in about 50 minutes

Syns - Green 4 and a half

Extra Easy 4 and half

Ingredients

567g potatoes, peeled and chopped into small cubes

1 jumbo sheet filo pastry, measuring about 17x10in/43x25cm

Fry light

6 spring onions, finely sliced

2 garlic cloves, finely chopped

170g baby spinach leaves, roughly chopped

Salt and freshly ground black pepper

113g reduced fat feta cheese

a pinch of grated nutmeg

312g cherry tomatoes

A handful of fresh parsley, finely chopped

Method

1. Preheat your oven to 200c/400f/Gas 6. Cook the potatoes in a large pan of boiling water for 8-10 minutes or until just tender. Drain and set aside.

2. Cut the filo pastry sheet in half, then cut each half into four. So you have eight squares approximately 6x6in/15x15cm. Spray four non-stick, individual tartlet tins once with Fry light and use a pastry brush to grease the inside of the tins thoroughly.

3. Spray each square of pastry with fry light. using the pastry brush to coat them evenly. Stack two squares of pastry on top of each other at a slight angle and use to line each tin. Bake the filo tartlets in the oven for 8-10 minutes until crispy and golden. Remove and allow to cool.

4. To make the filling, spray a large non stick frying pan with fry light. Stir fry just over half the spring onions with the garlic and spinach for 6-8 minutes, or until the spinach has wilted. Season well and remove from the heat. Crumble the feta cheese into the spinach mixture, add the netmeg and toss together.

5. Spray a large frying pan with fry light and stir fry the potatoes for 5 minutes or until lightly browned. Add the remaining spring onions and tomatoes and cook for a further 1-2 minutes.

6. Carefully removed the cooled tartlets from the tins. Divide the spinach mixture between the filo shells and finish with a twist of black pepper. Serve with the potatoes, tomatoes and spring onions, garnished with parsley.

Slimming World - Tomato and Basil Risotto

Serves 4

Ready in about 40 minutes

Syns - Green FREE - Extra Easy FREE

Ingredients

Fry light

1 onion, finely chopped

2 celery sticks, finely chopped

2 garlic cloves, finely chopped

6 large, ripe vine tomatoes, finely chopped

340g risotto rice

568ml hot vegetable stock

salt and freshly ground black pepper

28g fresh basil leaves, finely shredded, plus a few extra leaves to garnish

large mixed salad, to serve

Method

1. Spray a deep-sided frying pan with fry light and place over a medium heat. Add the onion, celery and garlic and cook for 5 minutes with the lid on.

2. Stir in the tomatoes and continue to cook for a further 5 minutes over a high heat, uncovered. stir frequently.

3. Add the rice to the frying pan and stir well. Add half of the stock, then bring the rice and stock to a vigorous simmer and cover. Keep the remaining stock hot in a small pan over a very low heat. Continue to simmer the rice rapidly for 10 minutes, stirring once. Add the remaining stock, stir well and re-cover with the lid. Cook for 5 minutes without stirring.

4. Remove the pan from the heat, remove the lid and cover with a clean tea towel. Leave to stand for 5 minutes. Season and fold in the shredded basil. Serve in warmed bowls, topped with a few basil leaves, a twist of black pepper and a large mixed salad on the side.

Slimming World - Bean and Veggie "sausages" with tomato sauce

Serves 4

Ready in about 50 minutes plus 4-6 hours chilling time

Syns - Green - FREE

Extra Easy - Free

Ingredients

For the sauce

400g can chopped tomatoes

1 onion, finely chopped

2 garlic cloves, crushed

2 tsp ground cinnamon

2 tsp celery salt

2 tsp English mustard powder

4 tbsp artificial sweetener

salt and freshly ground black pepper

for the "sausages"

Fry light

1 carrot, finely diced

1 onion, finely diced

1 celery stick, finely diced

2 garlic cloves, finely diced

1 baby leek, finely diced

170g risotto rice

650ml hot vegetable stock

400g red kidney beans, drained, washed and lightly mashed with a fork

A handful of fresh parsley, finely chopped.

Method

1. Place all the sauce ingredients in a saucepan and bring to the boil. Reduce the heat to low and cook for 15-20 minutes, stirring occasionally. Season to taste and set aside to cool.

2. Meanwhile, spray a large non-stick frying pan with Fry light and place over a medium heat. Saute the carrot, onion, celery, garlic and leek for 5-6 minutes, or until softened. Add the rice and stir for 2-3 minutes.

3. Add the stock a ladleful at a time. Stir and allow the stock to be absorbed before adding the next ladleful (should take about 15-20 minutes). Remove from the heat, stir in the beans and parsley, then season. Spread the mixture onto a non-stick baking sheet. Cover and chill in the fridge for 4-6 hours, or overnight if time permits, until the mixture is firm.

4. Divide the mixture into 12 portions and shape each portion into a sausage. Heat a non stick griddle pan or skillet over the medium-hot barbecue and spray with fry light. Carefully cook the "sausages" for about 3-4 minutes on each side, or until golden brown. Serve them with the tomato sauce on the side.

Slimming World - Mixed Mushroom Noodle Stir Fry

Free on Green

Serves 4

Ingredients

350g dried egg noodles

fry light for spraying

2.5cm piece of ginger, peeled and finely julienned

2 garlic cloves, peeled and thinly sliced

6 spring onions, trimmed and cut diagonally into 3cm

200g baby corn, halved length ways

1 red pepper, deseeded and thinly sliced

300g shiitake mushrooms, thickly sliced

200g button mushrooms, thickly sliced

150g oyster mushrooms, thickly sliced

3 tbsp dark soy sauce

freshly ground black pepper

Method

Cook the egg noodles as on the packet instructions, drain and set aside.

Spray a large non-stick wok with fry light and when hot add the ginger, garlic and spring onions. Stir fry for 1-2 minutes over a high heat for 3-4 minutes, until the vegetables are only just tender.

Add the soy sauce with 2 tbsp water and cook for 1 minute before adding the cooked noodles. Toss to mix well and cook for 2-3 minutes, until the noodles are heated through. Season well with pepper and ladle into warmed bowls.

Slimming Tips

Slimming World - Vegetable Quiche

Slimming World - Veggie Bangers n Mash

Slimming World - Pasta Primavera with lemon and chives

Slimming World - Butternut Squash Stew with Couscous

Slimming World - Filo, Spinach and Feta Tartlets

Slimming World - Tomato and Basil Risotto

Slimming World - Bean and Veggie "sausages" with tomato sauce

Slimming World - Mixed Mushroom Noodle Stir Fry

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