Pork and apple stew with celeriac mash

 Serves 4
Syns per serving
Original 3 ½ 
green 10 ½ 
Extra easy ??? 

Preparation time 15 min
Cooking time 45-50 min 

• Fry light for spraying
• 4 red onions , peeled and quartered
• 4 lean pork chops , all visible fat removed
• 2 garlic cloves , peeled and sliced
• 3 apples , cored and quartered
• 2 carrots . peeled and thickly sliced
• 4 celery stalks , thickly sliced
• 1 tbsp chopped sage leaves
• salt and freshly ground pepper 
• chicken stock
• 2  level tbsp cornflour
• For the mash
• 800g swede ( or celeriac )
• 200g very low fat natural fromage frais
• 2 tbsp flat-leaf parsley

1. Preheat the oven do 200°C / Gas 6.
2. Spray and ovenproof casserole dish with fry light
3. Place the onion quarters in the casserole dish with pork chops , garlic, apples, carrots , celery and sage.Season well.
4. Place the stock in a small saucepan and bring to boil. Mix the cornflour with 2 tablespoon water to form a paste and stir into the stock. Remove  from the heat.
5. Pour over the meat , fruit and vegetables mixture , cover tightly and cook in the over for 45-50 min or until the meat is tender.
6. Meanwhile , make the mash by boiling the celeriac ( or swede) in a large pan of boiling ( or in a steam basket) , lightly salted water until tender.
7. Drain , return to the pan and mash until fairly smooth.
8. Stir in the fromage frais and parsley and season well.
9. To serve , divide the casserole between four warmed plates and serve with the celeriac or swede mash.

Recipe come from Slimming World: Food with Family & Friends book 

Honey mustard chicken and parsnip casserole

serves 4 
each serving is: 
1½ Syns on Extra Easy
4½ Syns on Original 
6½ Syns on Green 
preparation time: 30 minutes 
cooking time: 30 minutes 

Ingredients:

• low calorie cooking spray
• 8 bone-in chicken thighs, skinless 
• 2 onions, peeled and finely chopped 
• 350g parsnips, peeled and cut into thick sticks 
• 300m1 chicken stock 
• 2 tbsp runny honey 
• 2 level tbsp wholegrain mustard 
• 2 tbsp fresh thyme leaves 
• honey mustard chicken and parsnip casserole 

Method 

1. Spray a large shallow flame-proof casserole dish with low calorie cooking spray and heat gently on a hob. Brown the chicken thighs until golden, then remove with a slotted spoon and set aside. 
2. Add the onions and stir-fry for 5 minutes over a medium heat or until softened. 
3. Nestle the thighs back amongst the onions and add the parsnips. 
4. Mix the stock with the honey and mustard then pour over the chicken. Scatter over the thyme then bring to a simmer. 
5. Cover and cook for 30 minutes over a low heat (using a heat diffuser if you have one) or until the chicken is tender, then season to taste. 

Delicious served with chard or cabbage. 
Recipe come from All in One Extra easy  Slimming world book

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