Slimming World's chicken and potato curry

Curry is one the nation's favourite meals and it's not off the menu if you're counting the calories. Diet club Slimming World have taken the classic dish and made it nice and healthy - without losing out on any of the flavour. This recipe is so delicious, even those not following the diet can enjoy it. The potato in the mix means you don't need to serve it with rice and sides.

Ingredients

• 1 onion, peeled and finely chopped
• 794g (1lb 12oz) skinless and boneless chicken breasts or thighs, cut into bite-sized pieces
• 4 large potatoes, peeled and cut into large bite-sized pieces
• 170g (6oz) baby leaf spinach, roughly chopped
• 2tbsp medium or hot curry powder
• 400g can chopped tomatoes
• Salt and freshly ground black pepper
• A large handful of chopped coriander and mint leaves

Method

1. Place a large, non-stick frying pan over a medium heat. When hot add the onion, chicken, potatoes, spinach and curry powder, stir to mix well. Stir-fry for 2-3 mins.
2. Add the chopped tomatoes and 397ml (14fl oz) of water and bring to the boil. Cover, reduce the heat to low and cook gently for 25-30 mins, or until the chicken and potatoes are cooked through and tender.
3. Remove from the heat and season well with salt and black pepper. Stir in the chopped herbs and serve immediately.

Syns per serving: Free* on Extra Easy
(When following the Slimming World diet you are allowed 15 syns per day)

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Slimming World's red pepper, spinach and sweet potato tortilla

Slimming World's red pepper, spinach and sweet potato tortilla is a great option for a light, meat-free, meal. Serve with a fresh green salad for more of your 5-a-day

Ingredients

• 1 medium red onion, peeled and thinly sliced
• 2 small sweet potatoes, peeled, halved and sliced into thin half moons
• 1 red pepper, deseeded and sliced
• 1 tsp dried rosemary
• 1 garlic clove, peeled and crushed
• 4 large eggs
• 57g/2oz baby spinach
• salt and freshly ground black pepper
• low calorie cooking spray
• 2 rounded tbsp quark
• 2 little gem lettuce, leaves separated
• 2 large tomatoes, sliced
• 1 medium carrot, peeled and grated
• ¼ cucumber, thinly sliced

Method

1. Preheat the oven to 200°C/Gas 6.
2. Mix the red onion, sweet potato and red pepper together and place on a roasting tin lined with baking parchment. Roast the vegetables for 20-25 minutes, until they’re tender. Five minutes before the end of the cooking time, add the rosemary and garlic and mix well. Remove the vegetables from the oven and reduce the temperature to 180°C/Gas 4.
3. In a large bowl, whisk the eggs then add the roasted vegetables and the spinach and mix together well. Season to taste.
4. Preheat an 18cm-20cm/7-8 inch diameter non-stick, ovenproof frying pan on the hob. Once hot, spray the pan with low calorie cooking spray.
5. Pour in the eggs and roasted vegetables and then dollop the quark in small spoonfuls over the top. Let the tortilla set slightly on the hob for 1 minute, transfer to the oven and cook for 20 minutes, until set.
6. Remove from the oven and leave to cool. Serve with the lettuce, tomatoes, carrot and cucumber. 

Syns per serving (When following the Slimming World diet you are allowed 15 syns per day)
Original: 1.5Green: FREE

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Slimming World's tuna penne niçoise

Slimming World gives the classic tuna niçoise recipe an update with penne pasta and a delicious and low-fat dressing

Ingredients

• 200g dried penne
• 200g green beans, trimmed and halved
• 2 x 185g cans tuna chunks in spring water, drained
• 2 little gem lettuce, leaves separated and roughly torn into bite-sized pieces
• 1 yellow pepper, deseeded and cut into small pieces
• 200g midi or large cherry tomatoes, halved or quartered
• 8 pitted black olives
• 1 red onion, peeled and thinly sliced
• 4 eggs, boiled to your liking, halved or quartered (optional)

For the dressing:

• 6 tbsp fat free vinaigrette
• Juice of 1 lemon
• 1 level tsp wholegrain mustard
• Salt and freshly ground black pepper

Method

1. Cook the pasta according to the packet instructions, adding the green beans to the pan for the last 3 minutes of cooking time.
2. Place the tuna, lettuce, yellow pepper, tomatoes, olives and red onion in a wide bowl.
3. Make the dressing by whisking all the ingredients together and season well.
4. Drain the pasta and the beans and add to the tuna mixture. Pour over the dressing and toss gently to mix well.
   Garnish each serving with a boiled egg, if using, and serve immediately.

Syns per serving:
Extra Easy: 1/2
Original: 9
Green: 5 1/2

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Slimming World's risotto primavera

Primavera is Italian for spring, and this bright and beautiful rice dish is jam-packed with seasonal flavours. Warming and wholesome, it makes a great lunch or light supper and is sure to be popular with all ages

Ingredients

• 250g risotto rice
• 8-10 spring onions, finely chopped
• 1 litre boiling vegetable stock
• 400g asparagus tips, trimmed
• 2 garlic cloves, peeled and finely chopped
• 4 baby leeks, finely sliced
• 6 baby carrots, peeled and halved lengthways (or quartered if large)
• 6 baby courgettes, thinly sliced
• Salt and freshly ground black pepper
• 6 tbsp freshly chopped flat-leaf parsley
• Low calorie cooking spray

Method

1. Spray a large frying pan with low calorie cooking spray and place over a medium heat. Add the garlic, spring onions, leeks, carrots and courgettes and stir-fry for 3-4 minutes.
2. Add the rice to the pan and stir-fry for 2-3 minutes. Add a ladleful of the boiling stock and cook, stirring, until the liquid has been absorbed. Continue adding the stock a ladleful at a time until you have used half of it.
3. Stir in the asparagus, then continue adding the stock as before until it is all used up and the rice is creamy and tender but still has a little bit of a bite to it, this should take about 20-25 minutes.
4. Remove from the heat, season well and stir in the parsley before serving.

Slimming World syns:
Green: Free
Extra Easy: Free

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limming World's lemon and garlic chicken with a warm potato salad

Fresh lemons and garlic give this chicken recipe a boost of flavour while green beans and new potatoes go towards your five-a-day

Ingredients

• 4 x 150g skinless and boneless chicken breasts
• Salt and freshly ground black pepper
• Finely grated zest of 1 lemon
• 1tbsp finely chopped rosemary leaves
• 4 garlic cloves, peeled and very finely chopped
• 1 large egg white
• 500g new potatoes, peeled and cut into small cubes
• 300g green beans, trimmed and halved
• 200g cherry tomatoes, halved
• 4tbsp fat free vinaigrette
• Lemon wedges, to garnish

Method

1. Place the chicken breasts between sheets of cling film and, using a mallet or rolling pin, beat lightly until about 1.5cm thick. Remove the cling film and season well.
2. Mix together the lemon zest, chopped rosemary and garlic and spread over the chicken breasts.
3. Preheat the grill to medium and line the grill pan with foil. Beat the egg white on a plate with a little salt and pepper until frothy. Dip the chicken in the egg white and place on the grill pan. Grill for 10-12 minutes, turning once until browned and crisp.
4. Meanwhile, boil the potatoes in lightly salted water for 10 minutes, adding the green beans for the final 3 minutes, then drain. Toss the potatoes, green beans and cherry tomatoes with the vinaigrette and season.
5. Divide the potato salad between four plates then serve with the chicken and lemon wedges to squeeze over.

Syns per serving:
Extra Easy: free
Original: 4
Green: 8

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