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Fat free sponge with raspberries and cream
Fat free sponge with raspberries and cream
Recipe by James Tanner
Skill Level Easy
Serves 4
Course Dessert
Cuisine British
James Tanner's lighter version of a delicious treat!
Ingredients
• Oil, for greasing
• 4 large free-range eggs, separated
• 175 g caster sugar, plus extra for dredging
• 150 g self-raising flour, sifted
• Pinch of crushed sea salt
• 150 ml whipping cream
• 225 g raspberries
OR
• Oil, for greasing
• 4 large free-range eggs, separated
• 6¼ oz caster sugar, plus extra for dredging
• 5¼ oz self-raising flour, sifted
• Pinch of crushed sea salt
• 5¼ fl oz whipping cream
• 8 oz raspberries
Method:
1. Preheat the oven to 180C/Gas 4.
2. Grease and line two 18cm sponge tins with baking parchment
3. In a mixing bowl, whisk the egg yolks and sugar together until pale and creamy.
4. In a separate bowl, whisk the egg whites until stiff. Whisk the egg whites into the egg yolk mixture.
5. Fold in the flour in small batches using a large metal spoon. Repeat until all the flour is combined. Fold in the salt.
6. Divide the mixture between the two lined tins and bake for 20 minutes until well risen and golden. Remove from the oven; turn out onto a wire rack and leave to cool.
7. For the filling, pass 75g of the raspberries through a fine sieve. Set aside.
8. Whip the cream to soft peaks and spread over one of the cooled sponges.
9. Spoon the remaining raspberries over the cream and drizzle over the raspberry purée.
10. Top with the remaining cooled sponge and dredge with caster or icing sugar.
Slimming World haddock fish pie
Slimming World haddock fish pie
A homely, hearty fish pie recipe from Slimming World made with low-fat ingredients, this is a great alternative to classic, creamier fish pie recipes.
• Serves: 4
• Prep time: 15 mins
• Cooking time: 1 hr
• Total time: 1 hr 15 mins
• Skill level: Easy peasy
• Costs: Cheap as chips
• Make in advance
Ingredients
Carrot and swede are great low carbohydrate alternatives to mashed potato for a pie topping.
• 312g/11oz fat-free natural yogurt
• 142g/5oz fat-free natural fromage frais
• A pinch of nutmeg
• 4tbsp finely chopped dill
• 2tbsp chopped parsley
• 4 hard boiled eggs, shelled and cut in half
• 6 spring onions, finely chopped
• 198g/7oz smoked haddock fillets, cooked, skinned and flaked
• 198g/7oz prawns, peeled and cooked
For the topping:
• 340g/12oz each carrots and swede, peeled and roughly chopped
• 1 large egg, beaten
• 4tbsp fat-free natural yogurt
• Salt and freshly ground black pepper
• Juice of 1 lemon
Method
1. First make the topping by boiling the carrots and swede in a large pan of boiling water for 15-20 mins until tender. Drain, return to the pan and mash. Allow to cool, then stir in the beaten egg and yogurt, season and set aside.
2. Preheat the oven to 200°C/gas 6. In a bowl mix together the yogurt, fromage frais, nutmeg, dill and parsley. Season well and set aside.
3. In a large mixing bowl place the hard boiled eggs, spring onions, flaked haddock, prawns and lemon juice. Pour over the fromage frais mixture and toss to mix well. Spoon this mixture into a deep, ovenproof dish. Spoon over the topping and spread evenly.
Rough up the surface with a fork. Place in the oven and bake for 20-25 mins or until the topping is lightly browned. Serve immediately on its own or with steamed green vegetables.
By Slimming World
Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
Slimming World chicken and tarragon fricassee
Slimming World chicken and tarragon fricassee
Fricassee is a creamy stew recipe. This 30-minute chicken recipe with healthy seasonal vegetables is from Slimming World and uses low-fat ingredients
• Serves: 4
• Prep time: 10 mins
• Cooking time: 20 mins
• Total time: 30 mins
• Skill level: Easy peasy
• Costs: Mid-price
Ingredients
• Low-calorie cooking spray
• 800g/1lb 12oz chicken breast, skinned and cut into bite-sized chunks
• 2 onions, peeled and roughly chopped
• 2 large carrots, peeled and cut into thick batons
• 1 head of garlic, separated but not peeled
• 400ml/14fl oz chicken stock
• 4-5 sprigs of tarragon
• Salt and freshly ground black pepper
• 200g/7oz green beans, halved
• 200g/7oz fat free natural fromage frais, to serve
Method
1. Spray a large non-stick casserole dish with low-calorie cooking spray. Place over a high heat, add the chicken pieces and cook until lightly browned on all sides.
2. Add the onion, carrots, garlic, stock, and tarragon, season well and bring to the boil. Reduce the heat to medium-low, cover tightly with the lid of the casserole dish and allow to cook gently for 15 mins. Add the green beans to the stew and cook for a further 5 mins.
3. To serve, remove the stew from the heat, stir in the fromage frais and check the seasoning. Serve immediately in warmed shallow bowls.
This recipe is taken from Slimming World’s 30 minute meals recipe book.
Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
Slimming World spicy vegetable chilli
Slimming World spicy vegetable chilli
Perfect to warm you up during the winter, this vegetarian chilli from Slimming World will be good for your mood and your waistline
• Serves: 4
• Prep time: 25 mins
(may need an extra 5 mins)
• Cooking time: 40 mins
• Total time: 1 hr 10 mins
• Skill level: Easy peasy
• Costs: Cheap as chips
• Freezable
• Make in advance
Ingredients
• Low calorie oil spray
• 200g (7oz) Quorn mince
• 1 red onion, peeled, halved and thinly sliced
• 2 red chillies, deseeded and finely chopped or sliced
• 2 garlic cloves, peeled and crushed
• 1 tsp ground ginger
• 2 tsp ground coriander
• 2 tsp cumin seeds, crushed
• 1 carrot, peeled and cut into 1cm (1-2in) dice
• 2 sticks celery, cut into 1cm (1-2in) dice
• 1 x 400g can chopped tomatoes
• 2 x 400g cans red kidney beans, rinsed and drained
• Salt and freshly ground black pepper
• Large handful of coriander leaves, chopped
For the guacamole
• 1 ripe avocado, stoned, peeled and cut into 1cm (1-2in) diced
• 1 red onion, peeled and finely diced
• 2 plum tomatoes, finely diced
• 1 red chilli, finely chopped
• Juice of 2 limes
• Small handful of coriander leaves, finely chopped
To serve
• Very low-fat natural fromage frais
Method
1. Spray a large, non-stick frying pan with oil and place over a medium heat. Add the Quorn, onion, chilies, garlic, ginger, ground coriander, carrot and celery and stir-fry for 4-5 minutes.
2. Add the tomatoes and beans, season well and bring to the boil. Reduce the heat and cook gently for 25-30 minutes, stirring often.
3. Meanwhile make the guacamole. Mix all the ingredients together in a small bowl, season well and set aside until needed.
4. Remove the Quorn mixture from the heat, stir in the chopped coriander and serve immediately, garnished with a little fromage frais and accompanied by the guacamole.
Syns per serving (When following the Slimming World diet you are allowed 15 syns per day)
Original: 3½
Green: 13½
This recipe was taken from Slimming World's Best Ever Recipes,
Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
Spiced Thai beef salad with wild rice
Spiced Thai beef salad with wild rice
This Slimming World spiced Thai beef rice salad is healthy, low-fat and great if you're on their Extra Easy diet!
• Serves: 4
• Cooking time: 55 mins
-60
Ingredients
'Whenever I cook rice or pasta, the pan would always boil over and mess up my hobs. My mum told me to rub the inside of the pan with vegetable oil to stop this. It works brilliantly.' Janice Wood, 38, Stoke-on-Trent, Staffordshire
• 198g (7oz) dried wild and longgrain rice
• 397g (14oz) lean frying, sirloin or fillet steak, cut into thin strips
• 2 garlic cloves, peeled and finely chopped
• 1tsp finely grated ginger
• 1tbsp finely chopped lemongrass
• 4 kaffir lime leaves, finely shredded
• 2 spring onions, finely sliced
• 2 red chillies, deseeded (optional) and finely chopped
• 1tbsp dark soy sauce
• 100ml (3½ fl oz) beef stock
• ½ cucumber, finely shredded
• Juice of 2 limes
• 1tbsp nam pla (Thai fish sauce)
• ½ tsp artificial sweetener (optional)
Method
1. Cook the rice according to the packet instructions, drain and transfer to a wide mixing bowl.
2. Heat a non-stick frying pan or wok over a high heat and when hot, add the beef strips, garlic, ginger, lemongrass, lime leaves, spring onions and red chillies. Stir-fry over a high heat for 5-6 mins or until the beef is sealed and lightly browned.
3. Add the soy sauce and stock and bring to the boil. Cook over a moderate heat for 8-10 mins, stirring often until all the liquid is absorbed. Remove from the heat and set aside. Toss the cucumber with the reserved rice and divide between four serving plates or bowls.
4. Mix together the lime juice, fish sauce and sweetener, if using, and stir until dissolved. Spoon this mixture over the beef and toss to mix well. Spoon the beef mixture over the rice and serve immediately.
Slimming World 'syns' per serving: Free on Extra Easy
By slimmingworld.com
Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
Slimming World Spaghetti Bolognese
Slimming World Spaghetti Bolognese
Try this low-fat, full-flavour spaghetti Bolognese from the Slimming World Diet.
• Serves: 4
• Prep time: 10 mins
• Cooking time: 20 mins
• Skill level: Easy peasy
• Costs: Cheap as chips
• Child friendly
Ingredients
• Ingredients
• 1 onion, chopped
• 2 large garlic cloves, crushed
• 1 small carrot, diced
• 1 small red pepper, deseeded and chopped
• 1 small yellow pepper, deseeded and chopped
• 113g/4oz mushrooms, sliced
• 4 large sticks celery, chopped
• 227ml/8fl oz stock
• A pinch of dried chilli
• 283g/10oz extra lean minced beef
• 1 397g/14oz can chopped tomatoes or passata
• 4 level tbs tomato purée
• 1tbs chopped fresh oregano
• Balsamic vinegar
• Salt and pepper
• 400g cooked, wholemeal spaghetti
Method
1. To make the Bolognese: Fry chopped garlic, celery and onion using a low calorie oil spray, until soft.
2. Add extra lean minced beef (or Quorn if you want a vegetarian option) and brown in the pan.
3. Add chopped mushrooms, peppers, canned tomatoes or passata, oregano, thyme, carrots, tomato puree, dried chilli and a drop of balsamic vinegar if you like.
4. Simmer until sauce is thickened.
5. Season to taste. Pour over spaghetti and serve with a green salad on the side.
Syns per serving:
½ Syn on Extra Easy and Original*
* add 6 Syns if not using wholemeal pasta as a Healthy Extra
By slimmingworld.com
Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
Slimming World's chicken and potato curry
Slimming World's chicken and potato curry
This guilt-free chicken curry from Slimming World is lower in calories than an Indian takeaway and is ready in 40 mins.
• Serves: 4
• Prep time: 10 mins
• Cooking time: 30 mins
(may need an extra 6 mins)
• Total time: 40 mins
• Skill level: Easy peasy
• Costs: Mid-price
• Spice level Medium
• Freezable
• Make in advance
Ingredients
Top tip: Using cheaper cuts of chicken like leg and thighs, will help to make this chicken curry less expensive.
• 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)
By Slimming World
Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
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