Kofta (meatballs) In Red Curry Sauce

 

This tasty beef meatballs curry from Weight Watchers is only 305 calories per serving - so you can still enjoy tasty food on your diet.

Ingredients:

• 200 grams lean beef mince
• 1 small onion, chopped finely
• 1 garlic clove, chopped
• 1 tablespoon fresh root ginger, chopped
• 0.5 teaspoon ground cumin
• 1 tablespoon fresh coriander, plus extra to garnish
• 1 small egg, beaten lightly
• Salt and freshly ground black pepper
• For the red curry sauce:
• Low-fat cooking spray
• 1 onion, chopped finely
• 2 garlic cloves, chopped finely
• 1 tablespoon tandoori curry powder
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 can chopped tomatoes
• 4 tablespoons 0% fat Greek yogurt

Directions:

Put the beef, onion, garlic, ginger, cumin, coriander and egg in a food processor. Season and blend to a coarse paste. Using wet hands, shape the mixture into walnut size balls. Put them on a plate and chill, covered, for about 30 mins. To make the sauce: Heat a lidded, non stick frying pan, spray with the cooking spray and fry the onion for 7 mins, adding a little water if it starts to stick. Add the garlic and spices and cook for 30 secs. Pour in the tomatoes and add 5tbsp of water. Bring to the boil then reduce the heat to simmering point. Arrange the meatballs in the pan, cover, and simmer for 15–20 mins, turning occasionally and adding a little water if the sauce looks too dry, until the meatballs are cooked through. When the meatballs are cooked, remove them from the pan using a slotted spoon and arrange on two plates. Stir the yogurt into the pan and season. Heat through gently then spoon the sauce over the meatballs. Garnish with the extra coriander.

(Serves 2)

Slimming World's Burger and Chips

Ingredients:

• For the chips:
• 4 large baking potatoes, peeled and cut into 1cm/½in chips
• Sea salt and freshly ground black pepper
• Low-calorie cooking spray
• For the salsa:
• 3 ripe plum tomatoes, finely chopped
• 1 garlic clove, peeled and finely chopped
• ½ small onion, peeled and finely chopped
• 1 teaspoon artificial sweetener
• 57 milliliters water
• 1-2 teaspoon Worcestershire sauce
• 1-2 drops Tabasco sauce
• For the burgers:
• 794 grams extra lean minced beef
• 8 tablespoons very finely chopped shallots
• 4 teaspoons Worcestershire sauce
• 4 cloves garlic, peeled and crushed
• 4 wholemeal roll
• To serve:
• 4 lettuce leaves
• 4 slices tomato
• Grated carrot
• Shredded red cabbage

Directions:

1. Preheat the oven to 240ºC/gas 9. Place the chips in a pan of lightly salted boiling water for 3-4 mins. Drain well on kitchen paper and leave to dry for about 10 mins. Return the chips to the dry pan, cover with a lid and shake to ‘rough-up’ the edges of the chips. Transfer to a non-stick roasting tin, spray with low-calorie cooking spray and bake for 20-25 mins, turning occasionally. Meanwhile place all the salsa ingredients in a small saucepan and bring to the boil. Reduce the heat to low and cook gently for 4-5 mins. Remove from the heat and allow to cool to room temperature. To make the burgers: Place the minced beef, shallots, Worcestershire sauce and garlic in a bowl and, using your hands, combine thoroughly. Season well, divide into four and shape into flat burgers. Spray the burgers with low-calorie cooking spray, place under a hot grill and cook for 5-6 mins on each side or until cooked to your liking. Remove and keep warm. To assemble the burgers: Split the rolls in half and place a lettuce leaf and a tomato slice on top of each base. Top with a burger and some of the salsa, and serve immediately with the chips and some grated carrot and shredded red cabbage. Syns per serving: Free* on Extra Easy (When following the Slimming World diet you are allowed 15 syns per day)

2. *add 6 Syns if not using wholemeal roll as a Healthy Extra

(Serves 4)

Slimming World Spicy Vegetable Chilli

Ingredients:

• Low calorie oil spray
• 200 grams Quorn mince
• 1 red onion, peeled, halved and thinly sliced
• 2 red chillies, deseeded and finely chopped or sliced
• 2 garlic cloves, peeled and crushed
• 1 teaspoon ground ginger
• 2 teaspoons ground coriander
• 2 teaspoons cumin seeds, crushed
• 1 carrot, peeled and cut into 1cm (1-2in) dice
• 2 sticks celery, cut into 1cm (1-2in) dice
• 1 can chopped tomatoes
• 2 cans red kidney beans, rinsed and drained
• Salt and freshly ground black pepper
• Large handful of coriander leaves, chopped
• For the guacamole
• 1 ripe avocado, stoned, peeled and cut into 1cm (1-2in) diced
• 1 red onion, peeled and finely diced
• 2 plum tomatoes, finely diced
• 1 red chilli, finely chopped
• 2 limes, juiced
• Small handful of coriander leaves, finely chopped
• To serve
• Very low-fat natural fromage frais

Directions:

Spray a large, non-stick frying pan with oil and place over a medium heat. Add the Quorn, onion, chilies, garlic, ginger, ground coriander, carrot and celery and stir-fry for 4-5 minutes. Add the tomatoes and beans, season well and bring to the boil. Reduce the heat and cook gently for 25-30 minutes, stirring often. Meanwhile make the guacamole. Mix all the ingredients together in a small bowl, season well and set aside until needed. Remove the Quorn mixture from the heat, stir in the chopped coriander and serve immediately, garnished with a little fromage frais and accompanied by the guacamole. Syns per serving (When following the Slimming World diet you are allowed 15 syns per day) Original: 3½ Green: 13½

(Serves 4)

Kofta (meatballs) In Red Curry Sauce

This tasty beef meatballs curry from Weight Watchers is only 305 calories per serving - so you can still enjoy tasty food on your diet.

Ingredients:

• 200 grams lean beef mince
• 1 small onion, chopped finely
• 1 garlic clove, chopped
• 1 tablespoon fresh root ginger, chopped
• 0.5 teaspoon ground cumin
• 1 tablespoon fresh coriander, plus extra to garnish
• 1 small egg, beaten lightly
• Salt and freshly ground black pepper
• For the red curry sauce:
• Low-fat cooking spray
• 1 onion, chopped finely
• 2 garlic cloves, chopped finely
• 1 tablespoon tandoori curry powder
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 can chopped tomatoes
• 4 tablespoons 0% fat Greek yogurt

Directions:

Put the beef, onion, garlic, ginger, cumin, coriander and egg in a food processor. Season and blend to a coarse paste. Using wet hands, shape the mixture into walnut size balls. Put them on a plate and chill, covered, for about 30 mins. To make the sauce: Heat a lidded, non stick frying pan, spray with the cooking spray and fry the onion for 7 mins, adding a little water if it starts to stick. Add the garlic and spices and cook for 30 secs. Pour in the tomatoes and add 5tbsp of water. Bring to the boil then reduce the heat to simmering point. Arrange the meatballs in the pan, cover, and simmer for 15–20 mins, turning occasionally and adding a little water if the sauce looks too dry, until the meatballs are cooked through. When the meatballs are cooked, remove them from the pan using a slotted spoon and arrange on two plates. Stir the yogurt into the pan and season. Heat through gently then spoon the sauce over the meatballs. Garnish with the extra coriander.

(Serves 2)

Low-fat Sweet & Sour Pork

Chinese takeaways are a real treat but this tasty low-fat version of an old favourite makes a great dinner any day of the week. Try Woman's Weekly's healthier sweet and sour pork.

Ingredients:

• 2 teaspoons vegetable oil
• 350 grams pork fillet, cut into chunks
• 1 onion, peeled and cut into wedges, leaves pulled apart
• 1 red or green pepper, deseeded and cut into chunks
• Thumb-sized piece of fresh root ginger, peeled and finely sliced
• 1 cinnamon stick
• 1 can pineapple rings in natural syrup (140g drained weight - reserve the syrup), each ring cut into 8 pieces
• 1 can plum tomatoes
• 1 tablespoon tomato ketchup
• 1 tablespoon vinegar, or more, to taste
• 0.5 chicken stock cube
• 1 teaspoon flour or cornflour
• 2 tablespoons soy sauce, to taste
• To serve:
• 200 grams dried egg noodles
• 2 small heads pak choi, leaves separated and large ones chopped

Directions:

Heat the oil in a large pan and fry the pork for about 5 mins until browned on both sides. Take it out of the pan and set aside. Add the onion, pepper, ginger and cinnamon to the pan and fry for 5 minutes. Add the pineapple, 3tbsp of the pineapple's syrup, and the tomatoes, ketchup, vinegar, stock cube and 150ml (¼ pint) water. Bring to the boil, and then simmer for 10 mins to let the sauce thicken. Put the pork back in the pan and simmer for another 5 mins. Mix the flour, or cornflour, with the rest of the syrup to make a paste, add to the pan and stir until thickened. Add the soy sauce, and more vinegar if needed, to taste. Cook the noodles according to pack instructions, adding the pak choi to wilt. Serve with the sweet and sour pork. (Not suitable for freezing).

(Serves 2)

Source - Weightwatchers