carbonara light
First published in Slimming
World magazine
Serves: 4 as a starter
Syns per serving:
Original choice ½ Syn, Green choice 1½ Syns
Preparation and cooking time:
approx 20 minutes
ingredients
1 small onion
1 clove garlic, crushed
2 tbsp vegetable stock made with Vecon
2oz/57g lean bacon
2 tbsp very low fat natural fromage frais
2 eggs
1 level tbsp grated parmesan cheese
2 tbsp chopped fresh flat leaf parsley
Salt and pepper, to taste
method
1. Finely chop the onion and place in a non-stick saucepan
with the garlic and stock. Gently cook for 4-5 minutes, stirring often.
Remove all visible fat from the bacon, cut into thin strips, add to the
pan and cook on high until the bacon is cooked through.
2. In a small bowl whisk together the fromage frais, eggs,
parmesan cheese, parsley and seasoning.
3. Cook the pasta of your choice, according to packet
instructions, drain and return to the pan on a very low heat. Add the bacon
mixture and the egg mixture. Stir and cook for 2-3 minutes, spoon into
warmed bowls and serve hot.
Note: The government advises that the elderly, babies
and pregnant women should not eat raw eggs.
pasta primavera
Serves: 4
Syns per serving:
1 Syn on Green, 13 Syns on Original
ingredients
227g / 8oz thin asparagus spears, trimmed
113g / 4oz shelled peas
4 small courgettes, sliced
113g / 40z mange tout, trimmed
113g / 4oz broad beans
small bundle of spring onions, chopped
227g / 8oz dried linguine or angel's hair pasta
salt and ground black pepper
for the Fresh Herb Butter
28g / 1oz very low fat spread
4 tbsp chopped fresh herbs, e.g. tarragon, parsley, chives, chervil
1 garlic clove, crushed
method
1. Melt the herb butter. Blend the very low fat spread
with the herbs and garlic in a small bowl. Put in the refrigerator until
required.
2. Prepare all the vegetables and either steam them
or cook them quickly in boiling lightly salted water until they are just
tender and still retain their fresh green colour. Drain the vegetables
well and mix with the spring onions.
3. While the vegetables are cooking, cook the pasta
in boiling lightly salted water until it is just tender. Drain thoroughly,
season to taste with salt and pepper, and toss gently with the vegetables
and the herb butter. Serve immediately.
bolognese sauce
First published in Slimming World magazine
Serves: 4
Syns per serving:
½ Syn on Original, ½ Syn on Green (add 6 Syns per serving
if not using the beef as a Healthy Extra)
Preparation and cooking time: approx 1 hour
Ingredients
1 onion
1 carrot
1 stick of celery
7oz/198g mushrooms
Fry Light
1 tsp chopped garlic
8oz/228g extra lean minced beef
2 level tsp tomato purée
½ pt/284ml vegetable stock made with Vecon
14oz/397g can chopped tomatoes
Salt and black pepper, to taste
Method
1. Prepare the vegetables: finely chop the onion,
carrot and celery and roughly chop the mushrooms. Heat a large non-stick
saucepan and spray with Fry Light. Add the vegetables and garlic and
cook for 5-6 minutes until the vegetables are soft, stirring often.
2. Add the minced beef and tomato purée and cook
until the meat turns brown. Add the stock, tomatoes and seasoning.
3. Bring to the boil, reduce the heat and simmer gently
for 45 minutes or until the meat is tender and the sauce is reduced.
Check and adjust the seasoning and serve hot.
Print this page
<< back
