Slimming World onion bhaji, syn free saag aloo and syn free chicken tikka masala recipes

Описание: For more recipes or to find your nearest group visit https://www.slimmingworld.co.uk/

Serves 12
1 Syn each

200g onions, peeled, halved and thinly sliced
60g gram flour
1 tsp lemon juice
2 tsp ground cumin
1 tbsp coriander seeds, crushed
1 tsp deseeded and chopped green chilli
1 tbsp chopped coriander leaves
¼ tsp baking powder (may contain gluten)
Salt
Low calorie cooking spray

Method

Place the onions, gram flour, lemon juice, cumin, coriander seeds, green chilli, chopped coriander and baking powder in a mixing bowl. Season with salt and add a few tablespoons of water to form a thick batter that coats the onion. Leave to rest for 15 minutes and then, using your fingers, mix again to combine thoroughly.
Preheat the oven to 220°C/200°C Fan/Gas 7. Line a baking sheet with baking parchment and, using your fingers or a dessert spoon, drop small mounds of the mixture onto the prepared baking sheet to give you 12 bhajis.
Spray with low calorie cooking spray and bake for 15-20 minutes until golden. Remove from the oven and serve immediately.

Slimming World saag aloo
Syn free

1kg potatoes, peeled and cut into 2cm cubes
1 red onion, thinly sliced
2 garlic cloves, crushed
1cm piece of root ginger, peeled and grated
2 tsp cumin seeds
2 tsp black mustard seeds
2 red peppers, deseeded and cut into small pieces
1 tsp ground cumin
1 tsp ground coriander
½ tsp turmeric
½ tsp garam masala
½ tsp chilli powder
Salt and freshly ground black pepper
200ml boiling vegetable stock
Large bag baby leaf spinach
Small handful of finely chopped fresh coriander to garnish

Method

Cook the potatoes in a large saucepan of lightly salted boiling water for 10 minutes or until just tender. Drain thoroughly and set aside.
Spray a non-stick wok or frying pan with low calorie cooking spray and place over a medium-high heat. Add the red onion, garlic, ginger, cumin seeds and mustard seeds and stir-fry for 1-2 minutes. Add the potatoes and peppers and stir-fry for 6-8 minutes or until lightly browned.
Turn the heat to low and add the ground cumin, ground coriander, turmeric, garam masala and chilli powder. Season well and cook for a further 1-2 minutes.
Stir in the stock and bring the mixture to a boil. Turn the heat to medium, cover and cook for 5-6 minutes. Remove from the heat, stir in the spinach and let it wilt into the potato mixture. Season well and scatter over the coriander and chilli, if using.

Slimming World chicken tikka masala
Syn free

1 lime
150g fat free natural yogurt
5 tbsp tikka curry powder
Salt and freshly ground black pepper
4 skinless and boneless chicken breasts, cut into bite-sized pieces
Low calorie cooking spray
1 onion, grated
4 garlic cloves, crushed
2cm piece of root ginger, peeled and grated
1 red chilli, deseeded and chopped
1 tsp ground cinnamon
1 tsp ground cumin
6 tbsp tomato purée
5 tbsp fat free natural fromage frais
Small handful of roughly chopped fresh coriander, to garnish

Method

In a large dish, mix together the lime juice, yogurt and 3 tablespoons of the tikka curry powder. Season well, then add the chicken and toss to coat well. Marinate in the fridge for 4 hours or overnight if time permits.
When you’re ready to cook, preheat the grill to medium. Thread the chicken pieces on to metal skewers, spray with low calorie cooking spray and grill for 12-15 minutes or until cooked through, turning occasionally.
Spray a large non-stick frying pan with low calorie cooking spray and place over a medium heat. Add the onion, garlic, ginger, chilli, cinnamon, cumin and remaining tikka curry powder and fry for 2-3 minutes. Stir in the tomato purée and 250ml of water. Bring to the boil, reduce the heat to low and simmer for 12-15 minutes, stirring often.
Remove the cooked chicken from the skewers and stir into the sauce. Take the sauce off the heat, stir in the fromage frais and scatter over the coriander.
Serve straight away