It's Saturday night and we both decide we really fancied an Indian takeaway! Before we reached for the menu I checked what ingredients we had in the house, and turns out I was able to whip up an entire Indian feast that is delicious and a fraction of the syn value (and price!).
I chose to make a chicken tikka with garlic and coriander pittas, saag aloo, onion bhajis, and rice. While I could have used less syns I wanted to make it taste as authentic as possible, so used some syns on flour and oil- trust me it's worth it! If you have one large onion bhaji and one naan bread this meal will be 5 syns!
Chicken Tikka Masala
I cooked this in the slow cooker to give a beautiful tender chicken that melts in the mouth!
Extra Easy Syn Value:- Syn Free
Healthy Extras:- None
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You will need:-
Serve with plenty of speed food!
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Recipe
Thinking of trying out this recipe? If you do, I would love to see a picture of your creation! @SugarPinkFood on Twitter, @sugarpinkfood_sw on instagram or Sugar Pink Food: Slimming World Recipes on Facebook!
4 x 140g skinless chicken breasts, cut into chunks
Juice of 1 lime
140g fat free natural yogurt
1-2 drops of red food colouring (optional)
5 tbsp tikka curry powder
Salt and freshly ground black pepper
Low calorie oil spray (less than one calorie per spray)
1 onion, peeled and grated
4 garlic cloves, peeled and crushed
2.5cm piece root ginger, grated
1 red chilli, deseeded and chopped
1 tsp each of ground cinnamon and ground cumin
6 level tbsp tomato purée
5 tbsp fat free natural fromage frais
Method:-
Place the chicken in a bowl. Mix the lime juice with the yogurt, food colouring, if using, and 3 tbsp of the tikka curry powder. Season and pour over chicken. Toss to coat the chicken, cover and marinate in the fridge for 2-3 hours (or overnight if time permits).
Heat a frying pan sprayed with low calorie oil spray. Add the onion and fry for 5-6 minutes. Add the garlic, ginger, red chilli, cinnamon, cumin and remaining curry powder and fry for 2-3 minutes. Stir in the tomato purée and 250ml of water. Bring to the boil, reduce the heat and simmer for 12-15 minutes stirring often.
After the chicken has marinated, you can either add straight to the slow cooker, or to seal the chicken first thread it onto eight metal skewers, spray with low calorie oil spray and put on a griddle pan or under the grill with a medium heat for 5-10 minutes just to seal the edges, turning once or twice. Then chicken from the skewers and stir into the sauce. Stir in the fromage frais and put in the slow cooker on low for up to 6 hours.
Delicious served with boiled rice and vegetables of your choice.
Garlic & coriander naan
Naan bread is very high in syns so I used wholemeal pittas as a healthy extra, check the most up to date Slimming World list to check which ones class as being a HE.
Makes - 2 naans
Extra Easy syn value:- 2 syns each
Healthy Extras:- B
You will need:-
2 wholemeal pittas (check up to date SW list for those to use as a healthy extra )
1 clove of garlic
chopped corriander
salt & pepper
1 spoon extra light butter
Method:-
Mix the garlic, salt, pepper and butter together. Rub on the pitta and top with freshly chopped coriander.
Cook in the oven for 5 mins
Sag Aloo
A delicious potato side dish that's full of flavour
Extra Easy Syn Value:- Syn Free
Healthy Extras:- None
You will need:-
1kg potatoes, peeled and cut into 2cm cubes
Low calorie cooking spray
1 red onion, thinly sliced
2 garlic cloves, crushed
1cm piece of root ginger, peeled and grated
2 tsp cumin 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, roughly chopped
Red chilli, deseeded and finely sliced, to garnish (optional)
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 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,
Onion Bhaji
I used up some syns to make them as tasty and authentic as possible!
Extra Easy syn value:- 3 syns each (makes 4 large ones)
Healthy extras:- None
You will need:-
2 red onions, finely sliced
1 green chilli, finely chopped and de-seeded, if preferred
2 garlic cloves
8g of root ginger, finely chopped
1 tsp butter
1/2 tsp of red chilli powder
1/2 tsp of ground turmeric
2 curry leaves
1 tsp flour
1/4 bunch of coriander, chopped
low calorie spray
Method:-
In a mixing bowl, mix together the sliced onions, green chilli, garlic, ginger, curry leaves and melted butter
Add the chilli powder, turmeric powder, chopped coriander, flour and salt to taste. Sprinkle with water and mix well so it is thick enough to hold its self.
Fry off the baghis and then cook in the oven for 15 mins, or until golden brown
Notes-
Syn calculations are all carried out as a paying Slimming World member. I am not a consultant! It is always recommended to check syn values yourself.
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