Tuesday, 7 January 2014

Beef burger

400g – 500g beef mince (extra lean)
1 slice of bread soaked in 4 tbsp milk for 5 minutes. Mash with a fork.
1 egg, lightly beaten

1 onion, finely chopped
pinch of Italian herbs
pinch of paprika
pinch of garlic granules or 1 clove crushed garlic
salt and pepper

Mix all ingredients together until combined.
Take a golf ball size of the mixture (I use an ice cream scoop) and pat into a burger shape.
Spray with Frylight or bbq Frylight and grill for 6 – 7 minutes on each side

wrap in lettuce leaves
I had an iceberg lettuce in the fridge and decided to wrap my burger in the crisp leaf and add tomatoes, onion and cucumber.  I also whipped up some burger sauce by adding a tablespoon of tomato sauce to a tablespoon of extra light mayonnaise

turkey burgers

 put a pink and white (Caxtons) in the microwave for 20 seconds.   I will never eat one without microwaving it again.  They are 2.5 syns each
Turkey burgers
400g – 500g turkey mince (extra lean)
  • 1 slice of bread soaked in 4 tbsp milk for 5 minutes. Mash with a fork.
  • 1 egg, lightly beaten
  • 1 onion, finely chopped
  • pinch of Italian herbs
  • pinch of paprika
  • pinch of garlic granules or 1 clove crushed garlic
  • salt and pepper

  • Mix all ingredients together until combined.
  • Take a golf ball size of the mixture (I use an ice cream scoop) and follow the directions below...
  • I don't have a burger press but I do have a handy tip :)
    You will need some greaseproof or baking paper, scissors and an old, clean lid.
    • Cut the paper into squares, I cut about 10 pieces.
    • Place one square onto a chopping board.
    • Take a scoop of the mixture and place it in the middle of the paper.
    • Place another piece of baking paper over the top of the mixture.
    • Place the lid over the top of the mixture and paper.  Press firmly.

    • Give the lid a twist back and forth before removing.
    • Lift the top sheet of baking paper off and place it to one side so that you can use it on the next burger.
    • Place the burger just made, bottom paper and all, on to a plate.
    • Take a new piece of paper, place it on the board and start again.
    • Repeat until all of the mixture has been used.
    I usually stack them on a plate and then cover with cling film and chill in the fridge for 20 minutes.  This is to help them firm up but I have put them straight under the grill without chilling and they have been fine.  My 2 top tips would be to spray them with BBQ Frylight, it gives them a lovely flavour and to not turn them over until the top is nicely browned
    I have taken these  pictures and recipe from this blog It is fabulous and the woman is an inspiration to me

    weightwatcher syn value

    Weight Watchers Products - Syn Values
    Breakfast Bakery (per slice/item)

    Thick sliced wholemeal loaf - 3.5
    Thick sliced grained bread - 4
    Thick sliced white loaf - 3.5
    White danish loaf - 2.5
    Malted danish loaf - 2.5
    Brown danish loaf - 2.5
    Original bagels - 8
    Wild blueberry muffins - 9.5


    Citrus - FREE
    Coconut and vanilla greek - 1/2
    Red fruits and peach greek - FREE
    Apricot and nectarine - 1/2
    Summer fruits fromage frais - 1/2
    Toffe and vanilla -  FREE
    Summer fruits -  FREE
    Dessert recipe -  FREE

    Sausages and Bacon

    Unsmoked back bacon - FREE
    Premium pork sausage - 1/2
    Cumberland Sausage - 1/2

    Breakfast Accompaniments

    Strawberry Jam 1 level tsp - 1/2
    Blackcurrant Jam 1 level tsp - 1/2
    Orange Marmalade 1 level tsp - 1/2

    Lunch Bakery

    Petit Pains - 5 1/2
    Chilled garlic and herb petit pains - 8 1/2
    Wraps - 5 1/2
    Tortillas - 5 1/2
    White Pitta bread - 5 1/2
    Wholemeal Pitta Bread - 5
    Chilled garlic and coriander naan breads  5 1/2
    Mini plain naan breads - 5 1/2
    Garlic and Herb dough balls - 1 1/2

    Sandwiches and Wraps

    Chicken Caesar Wrap - 14 1/2
    Chicken Fajita Wrap - 15

    Ready Meals

    Roasted vegetable arrabiatta - 2
    Spanish chicken and potato bravas - 7 1/2
    Chicken and mushroom pie - 15
    Butternut squash and mozzarella risotto - 6 1/2
    Smokey chipotle chilli with spicy rice - 10
    Green thai chicken curry with coconut rice - 11 1/2
    Piri Piri chicken with spicy rice - 6
    Chicken saag aloo with lemon and coriander rice - 6 1/2
    Spaghetti and meatballs - 5
    Classic cottage pie - 7 1/2
    Bolognese al forno - 7 1/2
    Chicken tikka masala with basmati rice - 6
    Chicken, tomato and spinach lasagne - 6
    Ham and mushroom tagliatelle - 5
    Macaroni Cheese - 6
    Sausage and Mash - 8
    Sweet and sour chicken with long grain rice - 4 1/2

    Quich and Tarts

    Crustless Mediterranean vegetable quiche - 12 1/2
    Crustless cheese and onion quiche - 13 1/2
    Bacon and leek crustless quiche - 14
    Broccoli and cheese crustless quiche - 14

    Lunch Accompaniments

    Cooked Ham -  FREE
    Wafer thin cooked ham - FREE
    Wafer thin cooked chicken - FREE
    Reduced fat mature cheese slices - 2
    Low fat soft cheese with roasted onion and chive 25g - 1
    Reduced fat grated mature cheddar 25g - 2 1/2
    Tuna in tomato and herb dressing - 1 1/2
    Tuna in coronation style dressing - 2
    Tuna in mayo with sweetcorn - 2

    Sauce Jars 350g Jar

    Korma cooking sauce - 9
    Creamy mushroom sauce - 8
    Chilli con carne - 9
    Roasted garlic pasta sauce- 5
    Sweet and sour cooking sauce - 7 1/2
    Tikka Masala cooking sauce - 12 1/2
    Mozzarella and rocket pasta sauce - 6


    Toffee and honeycomb sundaes - 6
    Chocolate and vanilla ice cream cone - 6 1/2
    Chocolate and toffee multi pot swirl - 4
    Mint chocolate ice cream stick - 5
    Lemon sponge pudding - 9
    Chocolate sponge pudding - 9 1/2
    Sticky toffee sponge - 6 1/2
    Apple crumble - 9 1/2
    Hot fruit crumble - 8
    Lemon and lime mousse - 3

    one day meal

    Extra Easy One Day Meal Plans

    Defrost frozen mixed tropical fruit and mix in 30g Nestle Honey Nut Shredded Wheat and a sliced banana. Serve with fat free natural yoghurt.

    Mix a can of mixed bean salad with cooked green beans and lots of halved cherry tomatoes. Add a drizzle of balsamic vinegar and some torn basil. Serve with some sliced cooked lean deli ham or turkey. Have some sliced fresh pineapple for afters.

    Place salmon fillets on squares of foil. Top with thinly sliced red pepper and red onion and drizzle liberally with soy sauce and a squeeze of lime juice. Wrap tightly and place on a baking tray. Cook in a preheated oven at 190/Gas 5 for 20-25 mins. Serve with cooked egg noodles.


    Heat 2 cans of chopped tomatoes in a saucepan and reduce over a medium heat for 10 mins. Add a crushed garlic clove, chopped jalepeno pepper and seasoning. Pour onto a large ovenproof dish and make 3-4 small wells in the sauce to break the eggs into. Bake in a preheated oven at 190/Gas 5 until the eggs are set.

    Cook lean gammon, chopped onions, canned green lentils and diced carrots in stock until the gammon and lentils are tender. Serve with a 60g wholemeal bread roll. Follow with apples and pears for pud.

    Saute finely chopped onions in low calorie cooking spray for 4-5 mins. Add garlic, peppers and carrots and continue to saute for a few minutes. Add paella rice, a bay leaf and a pinch of saffron threads. Stir in chicken stock bring to a simmer and cook, uncovered over a gentle heat for 15 mins. Add raw tiger prawns, live mussels, cooked shredded chicken and fresh or frozen peas. Cover tightly and turn the heat to low. Allow to cook for a further 12-15 mins until all the liquid is absorbed. Remove from the heat and leave to stand, covered for 10 mins. Stir in chopped parsley and garnish with lemon wedges. Finish with summer fruits layered with fat free natural yoghurt

    super speed food list

    Super Speed Food List ( these foods are extra low in energy density so have extra slimming power!)



    Dover Sole
    Flying Fish
    John Dory
    Lemon Sole
    Parrot Fish
    Red Snapper

    Baked Beans                              

    Black Gram Beans
    Broad Beans
    Butter Beans
    Flageolet Beans
    Garden Peas
    Marrowfat Peas
    Mushy Peas
    Petit Pois
    Processed Peas

    syn value cakes

    Syn Values - Cakes

    McVities Jaffa Cake Bar - 4.5
    Mr Kipling Fancies - 5.5
    Mini Muffin - 6
    Chocolate Mini Roll - 6
    Mr Kipling Country Slice - 6
    Iced Finger - 6.5
    Jam Tart - 7
    Bakewell Slice - 7.5
    Mr Kipling Mini Battenburg - 7.5

    store cupboard free

    Storecupboard Staples

    Spice Rack - All herbs and spices are Free

    Vinegar, Salt and Pepper - All types of vinegar, salt and pepper are Free 

    Soy Sauce - Free and not just for stir fries

    Marmite - Love it or hate it, it's Free

    Stock - Stock pots, liquid stock, liquid stock concentrate, bouillon powder and stock cubes all Free

    Mustard Powder - Great for sandwiches, soups and stews and Free

    Fat Free Dressings - 50 kcals or less per 100ml makes this Free

    Sweetener - Tablets and most granules are Free

    Vegetable Purees - As long as they don't contain oil they are Free

    Low Cal Cooking Spray - Only Free when sprayed not poured