Make chips the dish of the day, without the fear of piling on pounds, with a week of healthy recipe ideas from Slimming World – perfect for chip-lovers everywhere! To mark National Chip Week (Feb 11 – 17) these delicious meal ideas make a family feast, any day of the week.
Cooked healthily, chips are not the villains of the food world they’re made out to be. Potato chips are a source of vitamin C and complex carbohydrates. They provide some protein, fibre, iron and other vitamins and minerals, including folate, potassium and vitamin B6. Potatoes, especially where the skin has been left on, are one of the most satiating foods making them ideal for slimmers as they help satisfy appetite.
Having your chips needn’t mean sticking to potatoes alone either. Why not experiment with using different vegetables to make your chips, such as parsnips, sweet potatoes, butternut squash, swede or carrots? They’re a great source of vitamins and minerals and a tasty way to get your family eating their five-a-day.
MONDAY
Gourmet burger and chips
Serves 4
Ready in about 30 minutes, plus chilling
6 spring onions
4 garlic cloves
1-2 fresh red chillies
4 large flat mushrooms
1lb 5oz/596g extra-lean minced beef
1 tsp dried herbs
Salt and freshly ground black pepper
Fry Light
2oz/57g blue cheese
1lb 12oz/794g parsnips
1 Chop the spring onions, crush the garlic, deseed and chop the chillies and remove the mushroom stalks. Place the beef, spring onions, garlic, chilli and dried herbs in a bowl and season. Mix well and chill for 2-3 hours.
2 Preheat the oven to 220°C/425°F/Gas 7. Place the mushrooms on a tray sprayed with Fry Light. Form the mince mixture into four chunky burgers and place each one on top of a mushroom. Bake for 10-15 minutes, crumble the blue cheese over the burgers and bake for a minute to melt the cheese.
3 Meanwhile, peel and cut the parsnips into chips. Parboil for 4-5 minutes. Drain and place on a tray sprayed with Fry Light. Season and bake in the oven for 10-12 minutes.
4 Serve the burger and chips with a creamy slaw: shred carrots, red onions and cabbage, mix with lemon juice and very low fat natural fromage frais and season well.
TUESDAY
Chips and curry sauce (V)
Ready in 40 minutes
Serves 4
908g/2lb medium-sized potatoes
Fry Light
1 onion, peeled and chopped
2 garlic cloves, peeled and crushed
1 tsp finely grated ginger
1 tbsp hot or medium curry powder
400g can chopped tomatoes
57ml/2fl oz vegetable stock made with Vecon
2 tbsp artificial sweetener
57g/2oz very low fat natural yogurt
1 tbsp freshly chopped coriander
1 tbsp freshly chopped mint
Preheat the oven to 240°C/Gas 9. Peel the potatoes and slice lengthways into thin chips. Cook the chips in boiling water for 4 minutes. Drain and leave to dry for 10 minutes. Return the chips to the pan, cover with a lid and shake to ‘rough up’ the edges. Spray a metal baking tray with Fry Light and transfer the chips to the tray. Spray once again with Fry Light and bake for 20-25 minutes until soft.
Meanwhile make the sauce, spray a large non-stick pan with Fry Light and place over a medium heat. Add the onion, garlic and gingers and stir-fry for 1-2 minutes before adding the curry powder. Stir and cook for 1-2 minutes and then add the tomatoes and stock. Stir in the sweetener, bring to the boil and then reduce the heat and simmer gently for 12-15 minutes until the sauce has thickened. Transfer to a food processor and blend until smooth. Return to the frying pan, reheat gently then remove from the heat, stir in the yogurt and coriander and mint.
Serve the chips immediately with the curry sauce. Accompany with lots of mushy peas if wished.
WEDNESDAY
Quorn Sausages and chips (V)
Ready in 25 minutes
Serves 4
100g/3 1/2oz root vegetables, peeled and chopped
Quorn sausages as required
Mushy peas
Salt and freshly ground black pepper
Fry Light
Grill as many Quorn sausages as required. Serve with lots of homemade Slimming World chips – Slimming World members’ favourite recipe. Preheat the oven to 240°C/Gas 9. Peel potatoes as required and slice lengthways into thin chips. Cook the chips in boiling water for 4 minutes. Drain and leave to dry for 10 minutes. Return the chips to the pan, cover with a lid and shake to ‘rough up’ the edges. Spray a metal baking tray with Fry Light and transfer the chips to the tray. Spray once again with Fry Light and bake for 20-25 minutes until soft on the inside and crispy on the outside. Serve with lots of mushy peas, or baked beans if preferred, and piles of mushrooms and grilled tomatoes.
THURSDAY
Hearty Egg and Chips (V)
Rustle up a healthy ‘hearty’ meal for your loved one on Valentines Day with two heart shaped eggs and Slimming World chips.
Preheat the oven to 240°C/Gas 9. Peel 2lbs of Maris Piper potatoes and cut into 1cm thick chips. Bring a large saucepan of salted water to the boil. Add the chips and cook for 4 minutes. Drain and leave aside for 10 minutes to dry. Return the chips to the dry saucepan, cover with a lid and shake to ‘rough up’ the edges of the chips. Spray a metal baking tray with Fry Light. Transfer the chips to the tray, spray lightly with Fry Light and bake in the oven for 20-25 minutes, turning occasionally, until golden brown on all sides.
FRIDAY
Fish fingers and chunky chips
Ready in about 45 minutes
Serves 4
4x 8oz/227g baking potatoes
Fry Light
8oz/227g old wholemeal bread
4 x 6oz/170g skinless white fish fillets
2 eggs
2 level tbsp plain flour
Preheat the oven to 180°C/Gas 4. Slice the potatoes into wedges (with the skin still on) and parboil in a pan of water. Drain, spread on a baking tray sprayed with Fry Light, spray over with a little more Fry Light and bake in the oven for 25-30 minutes or until the potatoes are cooked through and have started to crisp up.
Meanwhile, whizz the bread in a food processor to make breadcrumbs and set aside until needed. Slice the fish into fingers and beat the eggs. Taking one piece of fish at a time, dip into the flour (to coat both sides), then into the egg and finally the breadcrumbs. Repeat with all the fish fingers.
Spread the fish fingers evenly over another baking tray and pop in the oven for the final 12 minutes. Serve with the chunky chips and a selection of mixed vegetables or some beans and an egg fried in Fry Light.
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For more information please contact Amy Henson at Slimming World Publicity on 01773 546101 or email public.relations@slimming-world.com
Notes to editors
• Slimming World is the largest and most advanced slimming organisation in the UK. Margaret Miles-Bramwell founded the company in 1969 and there are now more than 5,500 groups held weekly nationwide via a network of 2,500 Slimming World trained Consultants.
• Members lose 17,857 stones every week: 2,551 stones every day, over 106 stones every hour, that’s 1 stone 10 lbs lost every minute of every day with Slimming World.
• Slimming World’s healthy eating plan, Food Optimising, and the principles behind Slimming World’s philosophy are based on a deep understanding of the challenges faced by overweight people. Slimming World integrates practical, up-to-date dietary advice with a highly developed support system.
• Free2Go is a new option to free up Food Optimising for adolescents allowing unlimited Free Food and Healthy Extras and alternative options for managing Syns.
• Slimming World Consultants receive specific training in dietary aspects of weight management, the role of physical activity in weight control and highly developed training in facilitating behaviour change in a group environment, acknowledged by experts and supported by research as being the most effective way to support change for weight management.
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