Method- Separate the yolks from the whites,
Whisk egg whites intill stiff.
Whisk egg yolks intill creamy.
Add 4 tablespoons of sweetener and 2 drops of vanilla essence to the yolks.
Fold the yolks into the whites intill light and fluffy.
Fry in frylight over a medium heat.
When cooked add sweetener and fresh lemon juice if required and enjoy!
Ok girls, they are a sub for pancakes and obviously a real pancake cant be beaten but its a tasty snack when you fancy a change and i often have these for brekky :-)
SYN FREE GRAVY
x1 large red onion(chop finely)
x2 cloves of crushed garlic
sprinkle of Thyme(or herb of choice)
x2 beef oxo cubes
Splash of balsamic vinegar
Method- Spray sauce pan with frylight.
Add onion and garlic and cook intill golden.
Add herbs, stock and vinegar and bring to boil.
Reduce heat and allow to simmer for 30-40 mins.
When cooked allow to cool for 5 mins and then blitz with a blender and serve.
SYN FREE QUICHE
500g fat free cottage cheese
2 tablespoons of quark cheese
Chopped tinned ham
Method- Mix eggs together but don't beat them.
Add cottage cheese and quark.
Frylight the onions and pour into dish when browned.
Cook on gas mark 6 for 30-40 minsn or intill set.
With this one, you can add pretty much anything you like. I think ham and sweetcorn is really nice though :-)
quarter of a bag of iceland frozen diced chicken breast(or similar but this one is fab value for £4 for a big bag of it)
x1 tin plum tomatoes
x2 large pinches sea salt
x2 heaped tablespoons of madras curry power(i use asda's but any will do)
x1 teaspoon of chopped garlic(buy a frozen pack from asda. cheap and lasts ages as and when needed)
x1 tablespoon of chilli powder
x1 whole onion
x1 whole small chilli(with or without seeds, depending how hot u like it! lol)
Method- Spray a decent amount of fry light into a pan. Add the frozed diced chicken breast(or fresh if you buy and dice yourself) cook through on a medium light, spraying more fry light now and again for around 10 mins.
Whilst the chicken is cooking, add your tinned tomatoes, pinches of salt, madras curry powder, garlic, chilli powder and whole chilli and onion to blender and blend for a minute.
Add the curry mixture to the cooked chicken and stir together in the pan. Leave to cook for 10 mins on a low light and then serve with rice, potato or whatever you fancy :-)
Recipe for "Jamaican curry"
Iceland frozen chicken breast cubes(quarter of the bag serves 2)
x1 tin of tomatoes.
a good pinch of garlic(i use the frozen chopped garlic as lasts ages from asda)
heaped tsp chilli power
x1 whole fresh chilli
x1 knorr or magi cube
pinch of salt
2 heaped tbsps of Caribbean mild curry powder(buy from any ethnic food store)
Half bag spinach
Cook chicken cubes in frylight. add the spinach after 5 mins and cook together in pan.
Add the tinned tomatoes, onion, garlic, chilli powder, whole chilli, stock cube, salt and curry powder to the blender and blend thoroughly.
When chicken an spinach are cooked, add the mixture and cook together for 10-15 mins intill heated through, whilst your rice is cooking and then serve and enjoy!
Hope u all enjoy it. I think its yummy. If u dont like ur curry hot, leave out the whole chilli and chilli powder an its still yum.
Stuffed Turkey Fillets - serves 4 - half a syn per serving
You will need... 4 Turkey fillets 4 tablespoons of Quark 2 Spring Onions 2 Cloves of Garlic Handful of Spinach Pinch of Black Pepper Fry Light 4 Slices of Parma ham (or bacon without fat if u want it syn free)
Slice your turkey fillets down the side so they open like a pocket. Mix you quark with chopped spring onions and crushed garlic. Spoon the mixture into each turkey fillet and close the fillet over. Place a few spinach leaves on top of the turkey breast, and wrap the parma ham or fat free bacon around the fillet. Spray with fry light and sprinkle with black pepper.
Bake on gas 6 or medium oven for half an hour..... Enjoy
Syn Free Yummy Wedges
Syn free on EE
You will need...
Potatoes (washed and then skin on or off to your taste) Fry Light Oxo cubes - the spag bol one works fab!
How to make...
Wash the potatoes, and peel if you dont want the skins on.
Boil in a saucepan for 10 mins.
Drain and dry thoroughly - I drain in colander and then cover it with a tea towel so the steam dries them.
Place in a baking dish sprayed lightly with frylight.
Spray the wedges with frylight and crumble 2 oxo cubes over them.
Cook in oven on gas 7 or high heat for 30 minutes or until browned to your liking.
(all the oxo cubes lend themselves to this recipe - the chicken ones and the spag bol are my favs!)
SW Choc Dessert
Serves 4 - 1/2 syn per serving (so u can eat the lot )
You will need...
100g Fat Free Quark 500g Fat Free Fromage Frais 1 tablespoon of granulated sweetener One sachet of Options hot choc or similar low syn hot choc Ground Cinammon - a few pinches
How to make...
Put the Quark and 400g of the fat free fromage frais in a bowl and mix
Add the sweetener and hot chocolate and mix thoroughly
Spoon into glasses
Top each one with the remaining fat free fromage frais and sprinkle with cinammon
(This works well with any of the flavours of hot choccy - we have tried the caramel and the white choc!)
Yes speed soup! proven to boost weight loss and tastes amazing!
Free on EE and Green
2 tins of chopped tomatoes 1 x tin green lentil (or equal cooked weight of dried) 1x tin mixed bean salad (or any dried beans and chickpeas instead) red slit lentils 4x carrots 2 parsnips 1 green, 1 red, 1 yellow pepper 1 onion 2 leeks 1 tin of baked beans
seasoning mixed herbs 2 x stock cubes
water bung in all in slow cooker or in a pan until soft.
Can be left as a chunky stew or blitz until smooth.
mini tesco meringue nests - 1.5syns 1 Strawberry Mullerlight Yoghurt Strawberries mush it up & you have Eton Mess for 1.5syns yummy
Chicken Chow Mein
8tbsp Light soy sauce
4 garlic cloves crushed
1in/2 1/2cm piece fresh root ginger grated
1 tsp chinese five spice
3 skinless chicken breasts, thinly sliced
397g dried egg noodles
a large bag mixed stir fry vegetables
8 spring onions
2 tbsp Dark soy sauce
Mix the light soy sauce, garlic, ginger, & chinese 5 spice powder in a bowl.
add the chicken & toss to coat evenly.
Set aside to marinate for 20 minutes
Meanwhile, cook the noodles according to the packet instructions, then drain.
Spray a large frying pan or wok with fry light.
Add the chicken and stir fry over a high heat for 4-5 minutes, or until lightly browned.
Add the vegetables & spring onions and stir fry for 4-5 minutes.
Add the noodles and dark soy sauce and toss together.
Cook for a further 4 minutes, until piping hot.
Serve in warmed bowls
Syn free roulade
FRUIT ROULADE - 0.5 SYN FOR THE WHOLE CAKE
a lady from my group made this roulade and fetched it in it was gorgeous.
1 TUB QUARK
1 TSP BAKING POWDER
4 TBSP SWEETNER (I ADDED LOT MORE LOL)
VANILLA ESSENCE (OR ANY)
SEPERATE THE EGGS
ADD THE YOLK, HALF THE QUARK,*
BAKING POWDER, SWEETNER AND ESSENCE INTO A BOWL, WHISK TOGETHER AND SET ASIDE.*
WHISK EGG WHITE TILL STIFF. WHISK HALF INTO THE MIXTURE THEN FOLD IN OTHER HALF.
USING A SWISS ROLL TIN SPRAY WITH FRY LIGHT ( I PUT GREASPROOF PAPER IN FIRST THE SPRAY SO DOESNT STICK) POUR THE MIXTURE IN AND BAKE AT*
180 FOR 15 - 20 MINUTES. LEAVE TO COOL
IN A DISH ADD REMAINING QUARK ,SWEETNER, AND ESSENCE AND MIX TOGETHER.*
REMOVE THE CAKE FROM TIN WHEN COOL SPREAD THE QUARK EVENLY, ADD FINELY CHOPPED FRUIT (STRAWBERRY AND BANANA MY FAVE). ROLL THE CAKE FROM ONE END. SLICE TO SERVE.*
THE WHOLE CAKE IS ONLY HALF A SYN AND THATS THE BAKING POWDER. CAN ALSO ADD CHOC OPTIONS SACHET FOR FLAVOURING. WHEN THE CAKE COMES OUT OF THE OVEN IT WILL HAVE RISEN LOADS BUT WILL GO VERY FLAT WHEN COOL LOL I THOUGHT IT HAD GONE WRONG FIRST TIME I MADE IT BUT WAS LOVELY.*
mikado 0.5 each cheese thin or breadstick 1 each choc finger or party ring 1.5 cream cracker 1.5 cheese straw 2 fruit shortcake or malted milk 2 nice or pink wafer 2 ginger nut or jaffa cake 2.5 oreo 2.5 pink n white 3 custard cream or fig roll 3 bourbon or choc chip cookie 3.5 digestive or hobnob 3.5 choc digestive or jammie dodger 4 fruit iced gems 5 shortbread finger 5 slimming world hi fi bar 6 wagon wheel 8
coconut snowball 5.5 mr kipling fancies 5.5 choc mini roll 6 mr kipling country slice 6 jam tart 6.5 iced finger 6.5 small fresh cream eclair 7 bakewell slice 7.5 fresh cream meringue small 7.5 mr kipling mini batternberg 7.5 mcvties flapjack 8
2 cashew nuts 0.5 hazelnut 0.5 2 pistachio 0.5 brazil nut 1 10 peanuts - plain or dry roast 4
french fries 4.5 skips 4.5 twiglets 5 golden lights 5.5 quavers 5.5 snack a jacks 5.5 walkers lights 5.5 mini cheddars 6.5 mixed nuts and raising 28g 7 hula hoops 9 kettle chips 40g 9.5 walkers crisps 9
aerosol cream 2 level tbsp 0.5 hartleys low cal jelly pot 0.5 2 level tbsp low fat custard 1 jam or marmalade tsp 0.5 honey tsp 1 choc spread tsp 1.5 cadbury light choc mousse 3 mini muller rice 5 ambrosia devon custard 150g pot 7.5 cadbury light choc trifle 6.5 ambrosia devon creamed rice pud 7
below all one level tbsp unless stated chilli sauce 0.5 extra light or very low fat marg 1 tsp 0.5 kraft light thou island dressig 0.5 mustard 1 tsp 05 peri peri marinade 0.5 salsa 0.5 tomato puree 0.5 apple sauce 1 brown sauce tomato ketchuo 1 xl mayo 1 horseradish 1 relish or sweet pickle 1 red cal salad cream 1 cranberry sauce 1.5 mango chutney 1.5 stuffing with water (28g) 2 gravy granules 142ml 2.5 dumplings 28g 3 tartare suace 3 york pud 28g 3 cornfllour 3.5
martini bianco or rosso 50ml 3.5 sherry 50ml 3 any spirit 35ml 4 beer lager 250ml 4.5 cobra zero 330ml bottle 4.5 cider 250ml 4.5 wine 175ml 6 cream liquer 8
cadbury highlights 11g sachet 2 option 11g sachet 2 apple or orange juice 142 ml 2.5 cranberry juice 142ml 4.5 galaxy hot choc sachet 5 horlicks light sachet 6 schloes all variety 250ml j20 275ml 6.5 innocent fruit smoothie 250ml 7.5 j20 juice 330ml 8
calippo shots 1.5 twister mini 2.5 del monte 100 percent juice lolly 3.5 jelly babies wobbly lolly 3.5 reduced fat ice cream 57g 3.5 twister 4 skinny cow ice cream lolly 4.5 solero 5 luxury ice cream 57g 6 magnum mini 8.5
ferrero rocher ach 3.5 milkybar 13.5g bar 3.5 fun or treat size bars 4,5 each sherbert fountain 4.5 fudge 25g bar 455 2 finger kit kat 5.5 milky way 26g 6 buttons 32g 8.5 flake 32g 8.5 revels 35g 8.5 crunchie 40g 9.5 maltesers 37g 9.5 turkish delight 51g 9.5
LUNCH BOX IDEAS
If you have access to a microwave at work an easy option is to put out an extra portion when cooking dishes that can be reheated such as chilli con carne, spag bol, casseroles, hot pots etc to take with you for lunch. But failing that here are few ideas:-
Chicken, bacon and potato salad
SW quiche and salad
Chickpea dahl and rice Asda tinned Chickpea dahl and Sundar chickpea dahl (available from Morrisons) are free on green and extra easy.
Tuna pasta salad Mix together tinned tuna in brine with cooked pasta shells, sliced leeks, chopped cucumber, pickled onions and capers (optional) cherry tomatos with 2 tbs of fromage frais and 1 tbs of extra light mayo (1 syn) then season with a few splashes of lemon juice, worcestershire sauce and a few pinches of all purpose seasoning, mix well and chill before eating!
Mexican Salad (Serves 2)
1 tin kidney beans
1 tin Sweetcorn
Chopped red pepper
Chilli powder to taste
Mix together with LF fromage frais
Serve on bed of lettuce, cucumber etc
Mixed Bean & Cheese Salad (serves 1)
1 tin mixed beans in vinegarette
Spring onions chopped small
Cherry tomatoes halved
Salt & pepper
Mix all together
Add 20g Mozzarella cheese (3 syns) sliced into very small pieces on top
2 x Ryvita wholegrain crackerbreads (2 syns) broken up into about eight pieces each so that they resemble a bag of crisps, to go with these lunches.
Follow the lunches with a few piece's of fruit - apple, grapes, cherries, pear, banana whatever.
Low Syn Tinned Food
Morrisons Sunsar Chickpea Dhal, canned 400g can Original 14½ Green/EE Free
Morrisons Stewed Steak in Gravy, canned 425g can Original/EE Free Green 24
Sainsbury's Vegetable Ravioli in Tomato & Herb Sauce, canned 400g can
Original 16½ Green/EE Free
Sainsbury's Premium Extra Lean Stewed Steak in a Rich Gravy, canned 425g can
Original/EE Free Green 24
Sainsbury's Vegetable Chilli in a Rich Spicy Sauce with Red Kidney Beans, canned 400g can Original 9 Green/EE 2 Syns
Free & Easy Chick Pea & Vegetable Curry, canned 400g can
Original 8 Green/EE Free
Free & Easy Three Bean Chilli, canned 400g can Original 10 Green/EE Free
Heinz Meat Free Ravioli in Tomato Sauce, canned 410g can
Original 15½ Green/EE Free
Crosse & Blackwell/Branston Branston Vegetable Ravioli in Rich & Tasty Tomato Sauce, canned 410g can Original 16½ Green/EE 1
Crosse & Blackwell/Branston Branston Beef Ravioli in Rich & Tasty Tomato Sauce, canned 410g can Original 16½ Green/EE 2
Asda Smartprice, Vegetable Curry, canned 392g can Original 5 Green/EE 1½
Asda Good for You, Beef Madras, canned 400g can Original/EE 2½ Green 15
Asda Smartprice, Beef Curry, canned 392g can Original/EE 4½ Green 11
Asda Chick Pea & Vegetable Curry, canned 400g can Original 13 Green/EE Free
Asda Great Stuff, Vegetable Ravioli in Tomato Sauce, canned 200g can Original 7½ Green/EE ½
Asda Mixed Bean Salad, canned 100g Original 4½ Green/EE Free
Asda Ratatouille Provencale, canned 390g can Original/EE 1 Syns Green/EE 1 Syns
Asda Chick Pea Dahl, Mild, canned 400g can Original 15 Green/EE Free
Morrisons Curried Beans with Sultanas in a Curry Sauce,canned, Original 4 Green/EE Free.
Morrisons Curried Mixed Beans, canned 100g, Original 5 Green/EE 1
Tesco Baked Beans & Pork Sausages, canned 100g, Original 3½ Green/EE 1 Syn.
Tesco Value, Baked Beans & Sausages in Tomato Sauce, canned 100g
Original 3 Green/EE 2
Tesco Stewed Steak with Gravy, canned~ 410g can Original/EE Free Green 23½
Tesco Baked Beans & Vegetarian Sausages in Tomato Sauce, canned 100g
Original/EE 2 Syns Green/EE 2 Syns
Tesco Hot & Spicy Mixed Beans, canned per 100g Original 4 Syns Green/EE free
Mullerlight syn values
Mullerlight Yoghurt, basic varieties - SYN FREE Apricot Banana and Custard Cherry Mandarin Peach Peach and Pineapple Raspberry and Cranberry Rhubarb Strawberry Toffee Vanilla Wild Blueberry
Mullerlight with Chocolate Sprinkles Orange Yoghurt Sprinkled with Dark Chocolate - SYN FREE Vanilla Yoghurt Sprinkled with Dark Chocolate - SYN FREE Vanilla Yoghurt Sprinkled with Dark Chocolate and Black Cherry Underlayer - 2 syns
Mullerlight Limited Edition Yoghurt Lemon Cheesecake, 175g - 1 syn
Mullerlight Inspired By Yoghurt American Cheesecake, 165g - 1 syn Strawberry Cheesecake, 165g - 1 syn
Mullerlight Layered Yoghurts Blackcurrant and Raspberry - 1.5 syns Peach and Passionfruit - 1.5 syns Strawberry - 1.5 syns
hi hun ... not been on the sw threads for a while, fell off the wagon at the beginning of Dec as it was my birthday, and the christmas but I'm back on it now. Plus one of my male friends of over 20 years has just started his own group so I've started going there, no skivving off for me now then with his beady eye on me. lol x
start weight - 12st 9 26/05/10
target - 10 st anything!!!!!, just want a 10 at the start lol
lost 1st 2.5 lbs, 7 stubborn lbs to go
Whoop! Hello. Im Vikki. Following sw extra easy. Started Fri 14th jan and weighted 13st 7lb. First weigh in today and 13st 1lb .... so 6lb loss. whoop! my short term goal is 11st 11lbs, my long term goal is ten stone (i think) xxx
truly_blessed - I've put you under EE that okay?
Fab that your friend has started the group! Bet that's a great incentive. I need to befriend a personal trainer I think that'd keep me going dunno bout anything else
I started SW on 5th may 10 and i weighed 18 stones 4lb!
Now i weigh 16 stones 8lb and i follow the EE plan.
My goal weight is 10 stones 4lb but my short term goal is to lose another 32lb to get my BMI to 30 so we can be referred for IVF :-)
Any opinions, advice, statements or other information expressed or made available on BabyandBump.Momtastic.com by users or third parties, including but not limited to bloggers, are solely those of the respective user or other third party. They do not reflect the opinions of BabyandBump.Momtastic.com and they have not been reviewed by a physician, psychologist or parenting expert or any member of the BabyandBump.Momtastic.com staff for accuracy, balance or objectivity. Content and other information presented on BabyandBump.Momtastic.com are not a substitute for professional medical or mental health advice, counseling, diagnosis, or treatment. Never delay or disregard seeking professional medical or mental health advice from your physician or other qualified health provider because of something you have read on BabyandBump.Momtastic.com. BabyandBump.Momtastic.com does not endorse any opinion, advice, statement, product, service or treatment made available on the website. If you think you have a medical emergency, call your doctor or emergency services immediately.