Southern indian prawn curry

serves 4 

each serving is: 

3 ½Syns on Extra Easy 

3  ½ Syns on Original 

11 ½  Syns on Green 

preparation time: 15 minutes 

cooking time: 15-20 minutes 

Ingredients:

• 2 tbsp mild curry powder 
• 1 tsp turmeric 
• 4 garlic cloves, peeled and crushed 
• 4cm piece root ginger, peeled and finely grated 
• 2 tbsp ground cumin 
• 6 level tbsp tomato puree 
• 1 level tsp caster sugar 
• 2 level tsp tamarind paste
• 200m1 reduced fat coconut milk 
• 800g raw tiger prawns, peeled but with the tails left on 
• 400g cherry tomatoes
• salt and freshly ground black pepper 
• chopped fresh coriander and lime wedges, to garnish 

Method 

1. Place the curry powder, turmeric, garlic, ginger, cumin, tomato puree and sugar in a saucepan with 300ml of water and stir to mix well. 
2. Place the saucepan over a high heat and bring to a boil. 
3. Cover, reduce the heat and simmer gently for 8-10 minutes. 
4. Stir in the tamarind paste and coconut milk and bring back to the boil. 
5. Add the prawns and cherry tomatoes and cook for 6-7 minutes or until the prawns turn pink and are cooked through. 
6. Season well and serve immediately, garnished with chopped coriander and lime wedges to squeeze over. 

Green veg make a lovely accompaniment to the curry. 

You can use large chunks of salmon or any other firm fleshed fish instead of the prawns... 

Recipe come from All in One Extra easy  Slimming world book

Fish pie

Syns per Serving - Syns free on Extra Easy

Serves 4
Ingredients 

• 1 kg potatoes
• 500 g white fish without bones and skins
• 150 g mixing vegetables ( carrot , onion , celeriac , leek ) chopped 
• 150 g peas fresh or frozen
• 1 cube of fish stock
• 2 eggs
• pepper
• bay leaf
• allspice

Method

1. Peel and boil the potatoes ( in water with bay leaf , allspice , and 1 cube of fish stock)
2. Mash the potatoes.
3. Steam the fish (to keep it succulent)
4. When cooked, break the fish into chunks. 
5. Steam the vegetables and frozen peas.
6. Preheat the oven  to 200 degrees
7. Spoon into a large oven proof dish 1/4 of potatos , fish , vegetables , 3/4 of potatos.
8. Season to taste
9. Beat the eggs and pour over the top
10. Bake for 40 min 

The perfect paella

Syns per Serving  - Extra Easy Syns free

Serves 4
Ingredients

• 1 large pinch of  saffron threads
• frylight
• 1 onion finely chopped
• 2 garlic cloves finely chopped
• 4  tomatoes roughly chopped
• 1 red and 1 orange pepper , deseeded and chopped
• 1/2 tbs smoked paprika
• 1 tbs thyme
• 350 g dried paella rice ( I was using basmati rice)
• 900 ml hot fish stock
• salt and  freshly ground black pepper
• 100g peas , fresh or frozen
• 450 g ready- cooked , chilled seafood selection , eg prawns , mussels and squid , rinsed and drained
• A handful of fresh flat-leaf parsley , finely chopped , to serve
• 1 lemon , cut into wedges , to serve

Method :

1. Soak the saffron in 150 ml freshly boiled water for 10 minutes
2. Meanwhile , place a paella pan or a large deep frying pan sprayed with frylight over a medium heat.
3. Add the onion and stir-fry for 5 minutes or until it starts to soften. Add the garlic and tomatoes and cook for further 5 minutes.
4. Add the red and orange peppers , smoked paprika and thyme , then add the rice and cook for 2 minutes , stirring so that the rice es evenly coated in the vegetable mixture.
5. Add the saffron in its soaking liquid and half the stock and season.
6. Bring to boil , reduce the heat  to low and cook for 10 minutes ; it's fine if it catches slightly on the bottom . Top up with extra stock a ladleful at a time as it is absorbed ;you may not need it all. Cover with foil and simmer very gently for 5-10 minutes.
7. Remove the foil and stir in the peas and seafood.
8. If needed , add a little more stock to stop the rice from sticking to the pan. Re-cover with foil and cook gently for 5 minutes , or until the seafood is piping hot and the rice is tender.
9. Sprinkle with the parsley and top with the lemon wedges for squeezing over

Recipe come from slimming world magazine 

Pasta with salmon and broccoli

Syns per Serving  - Extra Easy Syns free

• 350 g skinless & boneless salmon fillets
• 8 pcs green  asparagus 
• 200 g broccoli 
• 375g farfalle or maccaroni  pasta 
• Finely grated zest and juice of 1 unwaxed lemon
• 100 g fat free natural fromage frais
• pepper

1.  Put the salmon  in a steamer basket.Squeeze over half the lemon juice and sezon.. Cook.
2.  Cook broccoli and asparagus  in a steamer basket. 
3.  Meanwhile, cook the pasta according to packet instructions. Drain and keep warm until needed
4. Cut the salmon in small pieces.
5. Mix the fromage frais with the lemon zest and remaining juice, sezon to taste , then spoon on pasta .
6. Add the vegetables and salmon and stir gently.

recepies come from Slimming world magazine , I just done small modificaion 

EE - Syns free 

Prawn and chive omelette

Syns per Serving  - Extra Easy Syns free

SERVES 1

• 3 medium eggs
• 1 tbsp freshly snipped chives
• 100g peeled North Atlantic prawns, thawed if frozen
• fry light 
• flaked sea salt
• freshly ground black pepper

1. Break the eggs into a bowl and beat them with a large metal whisk.
2. Season with a little salt and some freshly ground black pepper, then stir in the snipped chives.
3.  Drain the prawns in a sieve, then tip them on to some kitchen paper to soak up any excess moisture.
4. Spray a small non-stick frying pan with Fry light t and place it over a medium heat.
5. Pour the eggs into the frying pan.
6. As the eggs begin to set, use a wooden spoon to draw the cooked egg towards the centre.
7. Do this 5 or 6 times, working your way around the pan.
8. As the cooked egg is moved, the uncooked egg will run into the gaps and begin to cook.
9. Scatter the prawns over the omelette and cook for a further 2–3 minutes or until the eggs are just set.
10. Season with a little more pepper, then carefully loosen the sides with a heatproof palette knife and fold the omelette over.
11. Slide it on to a warmed plate .

recepie come from The Hairy Dieters book

EE- Syns free
339 calories