Slimming World Curry Sauce - 3 recipes/ 3 ways

Last week I shared with you my Spice Bag recipe, nothing accompanies a Spice Bag better then a tub of curry sauce!

Here are some easy and mostly syn free curry sauce recipes.

Method 1

Mushy Pea Curry Sauce

This can be a bit like marmite some people love it and some people will not even dare to make it.

If you are brave enough to give it a go you will be pleasantly surprised that it taste nothing like mushy peas and is a very mild tasting curry.

Ingredients

1 tin of mushy peas

1 tin of baked beans

1 tin of chopped tomatos

1-2 spoonfuls of syn free medium curry powder ( check sw app)

1. Empty all tins into a saucepan and heat through
2. Add in curry powder and mix
3. Curry can be served as is or blended until smooth

LovelyGirlyBits has a recipe that includes more speed food and spices to give it more flavor. Check it out!

Method 2

Simple Tomato Based Curry

If I decide to add curry to my dishes last minute then I always use this recipe. It is like a quick version of my Madras Recipe.

Ingredients

1 small onion, peeled and diced finely

1 garlic clove, crushed with garlic crusher

450g of passata

1tsp of turmeric

1tsp of coriander

1tsp of chilli powder

1tsp of cumin seeds/powder

1tsp of garam masala

4-6 tsp of water

1. Saute the onion and garlic in frylight on low heat.
2. Add in spices and saute for another 2 minutes
3. Add in passata and water and bring to a boil
4. Once boiled, turn down to a simmer for 15 minutes or until the sauce has reduced by half (if you do not want to reduce it that's fine, I just like my curry to be a little thicker.)

Method 3

Chip shop curry

This recipe looks exactly like curry you get with a chipper dinner and is not too far off in taste either. This recipe is not syn free but with only 3.5 syns of flour and this can serve up to 4 people you can basically count just 1 syn.*

Ingredients

500ml of chicken stock

2-3 tbsp of syn free curry powder*

Frylight

1 small onion, diced finely

1 garlic clove, crushed

1 carrot, diced finely

1 bay leaf

1 tbsp of flour 

1. In a saucepan, saute the onions and carrots and garlic in frylight.
2. After 5 minutes add in curry powder and bay leaf.
3. Add a few more sprays of frylight, remove pan from heat, add in flour and mix.
4. Return to heat and slowly add in stock, constantly stirring.
5. Stir until all flour has dissolved and bring to boil.
6. Once boiled return to simmer and reduce until desired consistency.
7. Curry can be served as is(bay leaf removed), sieved to removed veg, or blended(blending will change colour slightly).

So here are my curry sauce recipes, of coarse there are many other recipes out there, even on the Slimming World website. As always I tailor my recipes to my Lactose Free diet.

*Always Double Check Syn Values in the Slimming World Book/Website.

Shepard's Pie- Dairy Free/ Slimming World Friendly

 My mam used to make Shepard's Pie nearly every week when I was younger. It was always a really filling meal and would warm you right up over winter months. Over the years I have been trying to make my version healthier every time I made it by omitting processed packets, gravy granules, extra salt and now by omitting dairy yet still having creamy mash on top.

Ingredients

(Serves 4 people or 2 really hungry people)

• 250g of under 5% lean mince(beef or lamb)
• 5 medium potatoes
• 2 beef stock cubes
• 500ml of boiling water
• 3 carrots
• 1 large onion
• 4 cloves of garlic
•  100g of frozen peas
• 100ml of unsweetened almond milk
• Pepper
• Dried mixed herbs
• Dried Parsley

Recipe

1. Chop vegetable up finely.
2. In a large pan fry mince until brown, add in onions and garlic and saute until soft.
3. At this stage add in dried herbs, these should be added in at the start as they need time to release flavor, if using fresh add in at the end.
4. Mix the stock cubes with 500ml of boiling water and add to the pot with carrots.
5. Bring to boil, turn to simmer to let the liquid reduce to thicker consistency.
6. Peel and chop potatoes to roughly the same size, bring to boil in a pot of water. Depending on size of potatoes this can take 15-30mins.
7. When the gravy mix has reduced to a thicker consistency remove from heat.
8. Drain potatoes, using a potato masher mash potatoes, add in almond milk a little at a time, too little and they will be dry, too much and the mash is ruined. Constantly taste test. I also add in pepper and parsley to add flavour.
9. Add in frozen peas for last 5 minutes of simmering
10. In a oven dish add in your mince mixture, once evenly spread out start to add mash on top.
11. Evenly smooth out mash, using a knife/fork along the top and create a design, I went with criss-cross design. By adding a design to the mash you are giving more of a surface area to get crispy. Pierce the mash all the way through in some areas to allow steam release. ( I forgot hence my hole)
12. Place is a preheated oven of 160 degrees for 30 mins.
13. Serve and enjoy!

On Slimming World this would be considered free on Extra Easy Plan

Carribean Pepper Pot Stew

Ingredients

400g of stewing steak fat removed

2 red peppers

1 small sweet potato

200g green beans

2 garlic cloves

1 tbsp of red wine vinegar

1/4 tsp of sweetener

2 tbsp of jerk seasoning

200g of passata

200ml of beef stock

2 tbsp of Worcester sauce

salt and pepper

Method

1. Preheat oven to 160 degrees.
2. In a hot pan sear the meat for 4-5 mins
3. In a large casserole dish add in all ingredients with the meat. Stir everything together
4. Cover with tin foil and place in oven for 1 1/2 hours
5. Serve with rice
   

Slimming World Nacho Style Feast

 

As before Friday is all about food on the blog , and even though I may be on Slimming World my food is still as adventurous as ever. 

The original recipe was featured in Slimming World's Magazine in May, it had a syn value of 1 for the whole dish. I tweaked mine to omit syns to make mine completely syn free. This dish is extremely easy to make, as well as been perfect for sharing. so grab a few mates around and dish this up they will have no idea its a Slimming World recipe.

Ingredients

250g of lean mince(5% or under)

1 tin of kidney beans

1 tin of plum/chopped tomato's

1 beef stock cube

1 tsp of tomato paste

1 carrot grated or chopped finely

1 onion chopped finely

2 cloves of garlic

1 jalapeno chili

70g of grated cheese

2/3 large potato's, peeled and chipped into large wedges

Spice Mix:

1 tsp of chili flakes

1 tsp of Cajun spice

1 tsp of mixed herbs

1 or 2 tsp of chili powder

1 tsp of smoked paprika

Method

1. Par boil the potato's for 3 minutes in boiling water, drain and place on a chip tray and evenly spray with Fry light one cal spray. Pop in a preheated oven at 180 degrees for 30 minutes. Shake at 15 minutes.
2. In a non stick frying pan brown off the mince, when it is evenly brown add in onions and garlic and saute on a medium heat for 5 minutes.
3. Add in crumbled up beef stock cube and spice mix and tomato paste, give a good mix around the pan, evenly coating the meat and vegetables.
4. Add in tomato's and kidney beans(juice and all) with the grated carrot. Bring to the boil constantly stirring and then leave to simmer for about 15 minutes or so, until it thickens up.
5. When the chips are finished remove from the oven and arrange them around the outside of the oven dish( like the picture above).
6. Place the chili in the centre of the dish. On top of the chili throw on the chopped jalapeno ( seeded or deseeded) and evenly sprinkle the cheese on top.
7. Place under the grill or back into hot oven for 10 minutes.
8. Serve! Enjoy!

This recipe serves two people, can easily be altered to serve more.

Vegetables can be altered to suit your own preferences.

Hotness of the dish is up to you this recipe is on the milder side of things just up the quantities on the spice mixture to make it more spicy.

Syn Values:

1/2 of the Dish: Free on Extra Easy using HEXA

If not using cheese as HEXA then 35g of reduced fat cheese is 5-6 syns do check on your Slimming World app or with your Consultant.

Enjoy

#FOODDAY- Trudie's Spicy Rice Recipe

This week I am handing things over to my sister Trudie and her delicious spicy rice.

Ingredients: Serves 4

2-3 bay leafs

2 cups of rice(long grain or brown)

20mls of oil(olive/vegetable/sunflower)

1 large onion

2-4 red chillies (depending on taste)

1 red pepper(optional)

4 cups of water for rice

2 cups of water for mixture (see recipe)

3 tablespoons of tomato puree

1 chicken stock cube (vegetable will work also)

1-2 teaspoons of chilli powder (depending on taste)

Pinch of salt and pepper to season

1 clove of garlic

Recipe:

 In a deep pan or wok on medium heat fry up bay leaves and 15ml of oil for 1 minute

In a pot parboil rice for 7 mins (if brown 15 minutes) in 4 cups of water and 5ml of oil (oil in water can be omitted)

Add garlic( thickly sliced) and chillies and chilli powder and salt and pepper. Fry on medium heat for one minute.

Add onions and peppers to pan and saute for 5 minutes till onions turn clear, if they start to brown reduce heat.

Drain rice and rinse under cold tap for 1 minute and set aside.

Add 3 tablespoons of tomato puree to pan and crumble in stock cube.

Mix all together.

Add rice and mix together.

Add enough water to cover rice mixture. Reduce to simmer, place lid on pan and stir occasionally.

Once all water has evaporated it is ready to serve.

Enjoy!

Let me know if you use this recipe using the #FOODAY hashtag on 

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Rice - White, long-grain, regular, cooked, 4 cup	822	178	2	17	6	0
Bay Leaves - 2 Whole, 3 whole leaves	3	0	0	0	0	0
Schwartz - Chilli Powder (Mild), 2 tsp	20	2	1	1	0	0
Tesco - Large Onion, 100 g	41	8	0	1	0	6
Vegetable - Red Bell Pepper (Raw) (Net Carbs), 1 cup	40	9	0	2	6	5
Oil - Olive, 1 tablespoon	119	0	14	0	0	0
Vegetable - Red Chilli (Fresh), 100 g	40	9	0	2	9	5
Oxo - Chicken Stock Cube, 1 Cube (5.9g)	20	3	0	1	780	0
Garlic Clove - Each, 1 clove	4	1	0	0	0	0
Tesco - Tomato Puree, 45 g	54	11	0	1	0	10
Add Ingredient

Total:	1,163	221	17	25	801	26
Per Serving:	291	55	4	6	200	7

* As always Nutritional values are taken from the My Fitness Pal Recipe Calculator. Values may differ from different brands used always check packaging!