Food · Recipes · Slimmingworld · Weightwatchers

Rustic Pheasant Broth

There’s nothing better on a cold winters day that a hot tasty bowl of broth made with stock, pulses and lovely roasted vegetables. Healthy, filling and nutritious.

A friend of ours had been on a shoot this weekend and returned with a brace of pheasants, fortunately de feathered, cleaned and packed neatly.

I have future plans for the pheasant breast with the Christmas season fast approaching and with only a limited amount of meat on the rest of the carcass I decided to turn this into a delicious broth. I also didn’t intend turning this into a recipe but it’s that tasty I just had to. Unfortunately I have limited images to share!

The recipe is a 3 part process

1. Roasting the carcass and vegetables

2. Boiling the roasted carcass

3 Combining the vegetables and stripped carcass into a delicious broth

A good broth cannot be made in a hurry. It’s a loving process and will take apx 3 hours or even longer!

Pre heat oven to gas 5, electric 200, fan 180

Ingredients

1 or 2 Pheasant carcasses with all the skin, fat and breasts removed

3 medium carrots

1/4 small swede diced

200gms chopped butternut squash

1 large red onion chopped

1 large stick celery chopped

1 large potato skin on, chopped roughly

50gms sweetcorn kernels

1 spring of thyme or 2 tsp dried thyme

2 stock cubes – I used chicken stock pots

50gms soup and broth mixture (dried mixed pulses)

1 kettle full of boiling water

Method

Step 1

Place the vegetables apart from the sweetcorn and carcass or carcasses into a large roasting dish, sprinkle with thyme and season. Cover with tin foil and place in the oven for apx 45 mins until the remaining meat on the carcass is cooked through and the vegetables are softening.

Remove carcass or carcasses and place in a large pan with lid. Add the broth mix (pulses) and cover the contents with boiling water.

Bring back to to boil and boil for 20 mins with the lid loosely on the pan. Reduce heat , keep covered and simmer for 1-2 hours until the broth mix is cooked.

Remove the carcass or carcasses from the pan and let cool sightly. Strip the meat from the carcass and place back in the pan being extremely careful to remove any bones etc.

Lightly crush the vegetables in the roasting tin and then add to the large pan along with any juices. Add stock cubes and sweetcorn . Bring to the boil, topping liquid up with boiling water if needed. Be careful not to add too much otherwise you will end up with a watery soup and not a thick warming broth. Reduce heat and simmer for apx 20mins.

Check seasoning and add more if required.

Serves apx 6

Apx 209 cals per portion

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Binge eating · Food · Gluten free · Health · Low Carb · Recipes · Slimmingworld · Snacks · Weightwatchers

Lo-Dough wins the battle against the Munchies!

After being awake most of the other night in pain with my shoulder I got a serious attack of the munchies! You know the feeling, you could just about stuff anything in your mouth! But I wasn’t going to let that happen otherwise it would wipe out all the calorie burn I have achieved in the past few days.

The trouble with pain though it puts you into a state where you feel sorry for yourself and you think you deserve something naughty when in fact it’s the last thing you need and it will only put you off track and make you feel worse!

So with my thinking cap on I thought to myself, what can I have that’s filling and low calorie too?

Duhh, sometimes I despair with myself lol

Of course it’s a no brainier! Ever since Lo-Dough arrived it’s been my best friend.

My challenge was to have something savoury, not sweet, tasty, crispy and salty! You know the feeling – it’s like craving salt and pepper ribs from the Chinese !

Anyway, the good girl that I am came up with this incredibly simple snack that takes minutes to make and longer to enjoy!

Ingredients

1 piece of Lo-Dough

Tsp garlic salt

1/2 tsp aromat or for a crunchy more savoury snack, 1 chicken oxo!

Butter Frylight

Method

Spray a non stick frying pan with butter frylight . Spray both sides of Lo-Dough with the same butter Frylight

With the pan on a low heat place the Lo-Dough in the pan. Sprinkle with half of the seasoning and spray again. Cook for 1 min then flip over and sprinkle the other side with the remaining seasoning. Spray again. Cook for 1 min, flip over and spray. Cook for apx 2 -3 mins until turning golden, turn over and cook again for a further 2-3 mins.

At this stage if the Lo-Dough isn’t turning golden and crisping up you can increase the heat and cook on both sides until ready.

I served mine with a tablespoon of Blend Bros Smoky BBQ Sauce which is only 5 cals

Cut Lo-Dough into triangles and dip into the lovely sugar free sauce and enjoy a guilt free snack which probably burns more calories whilst you prep, cook and eat than the 44 cals it contains in total!

Food · Low Carb · Recipes · Slimmingworld · Weightwatchers

Lo-Dough Festive Slice

I can’t even begin to tell you how good these really are! Ken and I have done a taste test and they are amazing. After much hype from a well known bakers about their Festive Slice returning it got my imagination running! I thought it would be so good to be able to make a healthier version that you could eat guilt free and enjoy without the hit on the syn, carb and fat bank!

I began to build the recipe this week which started with my recipe for Red Onion and Cranberry Festive Relish – a lovely relish perfect for leftovers, cold meats and cheeses but make predominantly as part of the filling for the Lo-Dough Festive Slice. Once I was happy with the above recipe I then had to create a healthy savoury stuffing. Now this was so easy – it all depended on being able to breadcrumb Lo-Dough and I am delighted it worked!

The recipe for the Lo- Dough Perfect Stuffing Balls was borne.

To get your Lo-Dough to make this incredible dish click here

The next to the last part was to get my hands on a Festive Bake so I could sample what they are like. I did like the filling and although I rarely eat pastry it was a great combination. Could I do it? Could I make a healthy version and most importantly would it be tasty, as good or even better?

Well, I am delighted to say, of course I am biased but the Lo-Dough Festive Slice is delicious and well worth the effort. You can make the relish and the stuffing in advance. Use leftover chicken breast and when you next have a cooked breakfast- put an extra bacon medallion under the grill!

The recipe makes 2 but you can make more by just increasing the amount of filling you make, there is enough relish and stuffing to make 10 altogether!

Ok so it’s a 4 part process really

First make the relish

Secondly make the stuffing

And third make the filling for the finished slices.

You will need

Part 1

Ingredients and method for the relish

2 thinly sliced red onions

25gns dried cranberries roughly chopped

1 tbsp Apple cider vinegar ( I used Willy Chases Apple Cider Vinegar with the Mother)

1 tbsp balsamic vinegar

2 whole cloves

4 tbsp sweetener

Pinch of dried chilli flakes

Pinch of salt

Butter Frylight

4 tbsp water

Method

Spray a non stick frying pan with butter frylight , add onions and cranberries and gently fry on a medium to low heat for 5 mins stirring all the time. Add the remaining ingredients and continue to cook until the onions are soft and the cranberries are reconstituted and soft – apx another 10 mins. Remove cloves and place in a dish to cook. Cover and keep in the fridge for up to 3 days.

Syns 6 – makes apx 12 tablespoonfuls making it just half a syn per tbsp

Part 2

Ingredients and method to make the stuffing

Pre heat oven to Gas 6, electric 200, fan 180

1 piece of Lo-Dough or apx 28gms of leftover pieces cut with a pair of kitchen scissors into 1cm pieces – see Part 4 *** below for using leftovers for this recipe

1 tbsp dried sage

1 stock cube (I used chicken)

1 egg beaten

1/2 Onion finely chopped

Butter Frylight

Method

Using a food processor, blitz the Lo-Dough into breadcrumbs and place in a bowl with sage and crumbled stock cube

In a non stick frying pan over a low to medium heat gently fry the onion until soft. Add a tbsp of water and cook for a further minute

Add the onions to the bowl and stir. Add the egg and stir.

Using your hands divide the mixture into 4 or 5 portions. Shape each portion into a small ball pressing firmly round and round in your hands until it holds together

Place on a baking tray sprayed with frylight. Spray the stuffing balls with frylight and place in the oven. Bake for 10 mins.

1/2 syn per stuffing ball when making 5

Part 3

Ingredients and method to make the filling for the Festive Slice

100ml skimmed milk

1 tbsp cornflour

1 tsp dried sage

1 pinch of dried minced garlic granules

Fresh ground salt and pepper

40gms Cooked and finely chopped chicken breast

1 bacon medallion grilled and chopped into apx 1cm pieces

1 tablespoon of Red Onion and Cranberry Relish ( see recipe above)

1 Lo-Dough Perfect Stuffing Ball chopped into apx 1cm pieces ( see recipe above)

In a small saucepan place all ingredients apart from the seasoning and heat on a medium heat stirring all the time until the mixture starts to bubble. It should be nice thick and creamy. Season to taste. Set aside.

Step 4

To build your Lo-Dough Festive Slice

Ingredients

2 pieces of Lo-Dough

1 beaten egg

5gms grated Parmesan

Warm to hot water for sticking the slice together

Method

First cut the round edges off your Lo-Dough to form a square.

On one half of the square with a sharp

Knife cut slits into the Lo-Dough as per below.

Repeat the above with the second piece of Lo-Dough. *** You will be left with apx 25gms of Lo-Dough cut off. You can use this to make the stuffing

Grease a baking tray with spray oil and lay the Lo-Dough squares on the tray. With a pastry brush or your fingers brush the edges of the squares with the warm to hot water.

Divide the cooked filling between both pieces – laying on the side with no slots keeping it away from the edges. Fold the slitted side over and press edges together. Go around the edges pressing them together with a fork to secure.

Baste the folded Slice generously with beaten egg. Sprinkle the grated Parmesan on top and bake in the oven for apx 15-20 mins until golden brown.

Nutritional info

186 cals per slice

Fat 5.7

Carbs 9.1

Protein 14.3

Syns 3.5 each – please check syn values yourself to protect your own weightloss

Lo-Dough can be purchased here

Dining · Food · Gluten free · Health · Low Carb · Recipes · Slimmingworld · Weightwatchers

Lo-Dough Perfect Stuffing Balls

Following on from my earlier recipe Red Onion and Cranberry Festive Relish I really did have to make a low calorie, fat and carb stuffing. Quite a challenge – well it was before Lo-Dough came along!

I have been thinking about this for a while but never got around to experimenting. It has always been in the back of my mind – can you make breadcrumbs with Lo-Dough ?

Of course you can and it’s delicious too!

Here’s how it’s done!

Prep time 15 mins

Cooking time 30 mins in total

Pre heat oven to Gas 6, electric 200, fan 180

Ingredients

1 piece of Lo-Dough or apx 28gms of leftover pieces cut with a pair of kitchen scissors into 1cm pieces

1 tbsp dried sage

1 stock cube (I used chicken)

1 egg beaten

1/2 Onion finely chopped

Butter Frylight

Method

Using a food processor, blitz the Lo-Dough into breadcrumbs and place in a bowl with sage and crumbled stock cube

In a non stick frying pan over a low to medium heat gently fry the onion until soft. Add a tbsp of water and cook for a further minute

Add the onions to the bowl and stir. Add the egg and stir.

Using your hands divide the mixture into 4 or 5 portions. Shape each portion into a small ball pressing firmly round and round in your hands until it holds together

Place on a baking tray sprayed with frylight. Spray the stuffing balls with frylight and place in the oven. Bake for 10 mins. Serve

Nutritional info

Syns 1/2 each ( please check syn values to protect your own weight loss)

Total Calories 161 (32 cals each based on making 5 balls)

Carbs 12gms (2.4gms each)

Fat 5 gms ( 1 gm each )

Protein 10gms (2gms each)

Food · Health · Low Carb · Recipes · Slimmingworld · Snacks · Weightwatchers

Lo-Dough Chicken Spiral Kebab

I love the look and sound of Chicken Gyros. But quite often the calories are piled on with flatbreads, pittas etc and I was looking for a different way of making a chicken gyro without the hit on syns, calories, carbs etc and came up with this idea. This is also a great way of making very simple ingredients into an impressive lunch which will make your family and friends envious! Especially when you tell them how healthy it is too!

Again Lo-Dough is the game changer that makes this tasty meal.

To make this I used two lovely ready cooked Taste Inc original chicken fillets which can be found in Morrisons, Asda, Budgens, Muscle Food, Londis and Tesco. The original is free on Slimming World and the Spicy flavour is half a syn.

To make this you will need a wooden or metal skewer

Pre heat oven Gas 5, electric 190, fan 170

Ingredients

1 piece of

2 Cooked chicken fillets

1 red pepper

Garlic and chilli frylight sprays

Fresh ground salt and pepper

Method

With a pair of kitchen scissors carefully cut Lo-Dough into a spiral leaving a circular piece at the centre.

Cut chicken horizontally into apx 6 pieces

Cut pepper into similar size pieces

Thread chicken and pepper pieces alternatively onto skewer to form a kebab.

Picking up the round in the centre of the Lo-Dough spiral place it onto the top of the skewer to secure it. Then very carefully wind the Lo-Dough spiral around the kebab , tear off any excess. Place on a piece of tin foil large enough to wrap the kebab in and spray with garlic and chilli spray oils . Season and wrap loosely in foil.

Place on a baking tray and cook in the oven for 30 mins. Serve

Nutritional info

Cals 179

Carbs 10gms

Fat 4gms

Protein 20gms

Syns 2

Please check syn values to protect your weight loss

Cake · Cakes · Dining · Entertaining · Food · Gluten free · Low Carb · Recipes · Slimmingworld

Lo-Dough Dark Sweet Cherry Bakewell Pudding

This new Lo-Dough recipe was borne after gaining inspiration from other healthy Bakewell recipes. All of the recipes I came across, even though healthy contained pastry and we all know pastry is not just heavy on carbs and fats but it vastly increases the calorific content of an otherwise healthy and tasty dessert.

The other thing I noted was we all love the jammy base and many of the recipes I came across used raspberries but for me a bakewell is best with cherries – lots of them so I have created a denser sweeter cherry base using dark sweet defrosted frozen cherries mixed with a little black cherry jam to retain the authentic taste of Cherry Bakewell but with a pudding consistency. For sweetener I use Sukrin Gold. It’s a natural alternative to brown sugar. It can be found on Amazon and at Holland and Barrett- it’s a great flavour and no chemical aftertaste and perfect for baking.

Pre heat oven to Gas 5, electric 190, fan 170

You will need

1 x 20cm deep pie dish

Ingredients

1 piece of Lo-Dough

200gms defrosted frozen dark sweet cherries roughly chopped and lightly mashed

4 tbsp Black Cherry conserve

50gms ground almonds

50gms dried polenta (corn meal)

50gms sukrin gold or similar sweetener

2 large eggs beaten

100gms fat free natural yoghurt

1/2 tsp almond essence

1tbsp flaked almonds

6 halved glacé cherries (optional)

Press Lo-Dough into the baking dish. I used three pickle jars to weight it down and left it in the fridge overnight covered with tin foil. If you don’t have the time to do this just press it into the dish, place something washed clean out of your kitchen cupboard on top to hold it down whilst you put the filling inside.

In a dry frying pan heat the ground almonds over a medium heat until starting to turn golden. Pour into a large bowl. When cooled slightly add the Polenta, baking powder and sweetener and mix.

In a separate bowl mix the yoghurt and almond essence with the beaten eggs

In another bowl mash the cherries and conserve together and spread over the bottom of the Lo-Dough removing the weighted object.

Pour the egg mixture into the polenta mixture and stir together briefly until mixed evenly.

Pour this over the cherries and spread to the edge

Scatter the flakes almonds evenly

Decorate with glacé cherries marking out the portions (10)

Place on a baking tray in the centre of the oven for apx 40min until risen and a pale golden colour. It will feel springy to the touch in the middle, remember this is a Pudding not a cake.

Cool before serving

Serves 10

106 cals portion

Protein 3.8 gms

Carbs 15.4 gms

Fat 5 gms

6 syns per portion – check syn values to protect your weight loss

Serve with Greek yoghurt or a light spray cream

Food · Gluten free · Low Carb · Recipes · Slimmingworld · Weightwatchers

English Breakfast in a Lo-Dough Bowl

English Breakfast in a Bowl is a great way of getting a filling English Breakfast in to set you up for the day. Cook your bacon beforehand, then prep this and pop in the oven whilst you take your shower in a morning – even take it to work if you like! It’s incredible how filling it is too! Vary the ingredients to make your own ‘bespoke’ Lo-Dough

Ingredients

1 piece of Lo-Dough

2 large eggs beaten

2 pre cooked (grilled) bacon medallions chopped roughly

1 large tomato chopped roughly

Salt and pepper

Pre heat oven to Gas 6, electric 200, fan 180

You will need an oven proof pudding bowl

Press Lo-Dough into bowl and add tomatoes

Add beaten egg

Add bacon

Season

Stir and bake covered in tin foil for apx 30 mins

Nutritional info (gms)

Protein 30

Carbs 4

Fat 11

Cals 300

Syns 2

Please check syn values to protect your own weight loss . Syn value correct at the time of posting