Potato, Corn and Jalapeno Soup

Tomato and Pasta Soup

Vegetable Fajitas

Sweet Potato Chili

Mushroom Barley Stew

Vegetable Enchiladas



Scroll down for all the recipes, but read this important information.

Make sure you have all the ingredients. Download my shopping list, don't forget to tick off anything you already have in the house, and always double check it!

When you're ready to start making, ensure all your ingredients are out and ready.

Get some large zip up freezer bags and label them with each meal. It is easier to have everything to hand once you start making!

Recipes all serve 4, unless otherwise stated (or 2 with left overs!)

Meals can be cooked from frozen in the slow cooker for 7-10 hours on low. It is recommended to defrost any of the poultry over night in the fridge before cooking.



For 'bags of frozen chicken' I like to use frozen For 'bags of frozen chicken' I like to use frozen pre cooked diced chicken , that's cook from frozen.





Per Meal for 4 people = £4.58



Evening Meals Per week - £35.54 (There should also be leftovers for lunches)



Per serving cost= £1.15



If you give any a go, please send me your pictures!





I have added every ingredient the recipe includes, but I would expect most people to have a least a few of the ingredients in the house already. It works out as -Per Meal for 4 people = £4.58Evening Meals Per week - £35.54 (There should also be leftovers for lunches)Per serving cost= £1.15If you give any a go, please send me your pictures! Download my shopping list, don't forget to tick off anything you already have in the house, and always double check it!

Beef

Teriyaki Beef









(0.5 syns per serving)



Beef chunks

5 tbsp Teriyaki Marinade

2 tbsp water

Stir fry veg

1 tso minced garlic

2 chillies

small ginger



To Prepare-

Add all the ingredients to the freezer bag and seal. (0.5 syns per serving)Beef chunks5 tbsp Teriyaki Marinade2 tbsp waterStir fry veg1 tso minced garlic2 chilliessmall ginger





Taco Casserole

(Syn free)





500g Extra Lean Beef Mince

1 red onion

1 Red pepper

1 Tin kidney Beans

1 Tin Chopped Tomatoes tomatoes

2 tbsp Tomato Puree

1 tsp smoked paprika

1 tsp cumin

2 fresh red chillies, de-seeded and finely chopped

1 tsp chilli powder

Juice of 1 lime

1 tsp minced garlic





To Serve

cheddar cheese

1 cup (actual cup) of rice per person





To Prepare-





Brown the mince in a frying pan and leave to cool.





Finely dice the onion, peppers and chillies. Add all the ingredients to the freezer bag and seal.





Meatloaf









1.5 syn per slice





450g extra-lean minced pork

2 onions

1 green pepper

1 tsp minced garlic

1 tbsp passata

Salt and pepper

2 tbsp finely chopped mixed herbs

1 egg

1 tsp smoked paprika

1 level tbsp of brown sauce

1 level tbsp tomato sauce

1 level tbsp Worcestershire sauce









To Prepare-





Dice the onions and peppers.





Add all the ingredients in a bowl and mix well. Press into foil containers to make the loaf.





Foil containers can be placed directly in the slow cooker.





Philly Cheesesteak Mix







(Syn free) (Syn free)





4 lean "sizzle steaks" (thin) sliced into strips

1 tbsp worcester sauce

1 tsp vegetable oil

1 red pepper

1 yellow pepper

1 red onion

1 tsp smoked paprika

1 tsp cumin

Juice of 1 lime

1 tsp minced garlic

2tbsp tomato purée



To serve: SW Chips and 40 g cheese

To Prepare-





Cut the peppers and onions into strips. Finely chop the chillies.





Add all the ingredients to the freezer ba and seal.

Sloppy Joes



(Syn free) (Syn free)





500g Extra Lean Beef Mince

2 tsp minced garlic

1 small onion

2 tins chopped tomatoes

salt & pepper to taste

1 teaspoon basil

1 teaspoon sweeter

1 vegetable Stock cube

1 tbsp tomato purée





To Prepare-





Brown the mince in a frying pan and leave to cool.





Finely dice the onion.





Add all the ingredients to the freezer bag and seal.









Cheese Burger Stuffed Pasta Shells







(Syn free) (Syn free)





Jumbo pasta shells

500g Extra lean beef mince

2 x Cartons passata

1 tbsp Mustard powder

1 tablespoon Worcestershire sauce

1/2 teaspoon black pepper

40g extra light cheddar per person

Gherkins chopped





To Prepare-





Brown the mince in a frying pan and leave to cool.





Mix everything, except the pasta shells, together with half of the passata. Stuff each shell with the mix then top with cheese, rest of the passata and gherkins.





Add to a foil tray or freezer bag. Foil tray can be placed into slow cooker.





Meatballs







(Syn free) (Syn free)





500g Extra Lean Beef Mince

2 tsp minced garlic

1 small onion

2 tins chopped tomatoes

salt & pepper to taste

1 teaspoon basil

1 teaspoon sweeter

1 vegetable Stock cube

1 tbsp tomato purée





To Prepare-





Finely dice the onions





In a bowl, mix together the mince, garlic, tomato purée and the egg. Add a pinch of salt and pepper.





Form into small meatballs using your hands and fry off to seal them.





Add all the ingredients to the freezer bag and seal.





Keema Matar









(Syn free) (Syn free)





450g of extra lean beef mince

1 large onion

2 tsp minced garlic

heaped teaspoon of fresh grated ginger

2 teaspoons of cumin seeds

2 teaspoon of ground coriander

2 teaspoons of chilli powder

1 teaspoon of garam masala

1 teaspoon of turmeric

1 cup of frozen peas

4 tablespoons of tomato paste

freshly chopped coriander to serve

salt and black pepper

Low calorie cooking spray

To Prepare-





Finely chop the onion.



Brown the mince, add all the ingredients to the freezer bag and seal.





Beef Casserole



(Syn free)



700g lean casserole steak, visible fat removed, cut into bite-sized pieces

2 tsp minced garlic

2 onions

3 carrots

handful new potatoes

600ml cold beef stock

salt and freshly ground black pepper

2 tsp dried mixed herbs

1 carton passata





700g lean casserole steak, visible fat removed, cut into bite-sized pieces2 tsp minced garlic2 onions3 carrotshandful new potatoes600ml cold beef stocksalt and freshly ground black pepper2 tsp dried mixed herbs1 carton passata

To Prepare-

Roughly chop all the veg.





Beef Fajita Mix









4 lean "sizzle steaks" (thin) sliced into strips 1 tbsp worcester sauce 1 tsp vegetable oil 1 red pepper 1 yellow pepper 1 red onion 1 tsp smoked paprika 1 tsp cumin 2 fresh red chillies de seeded 1tsp chilli powder Juice of 1 lime 1 clove garlic, crushed 2tbsp tomato purée

To Prepare-

Cut the veg into strips.

Add all the ingredients to the freezer bag and seal.

Add all the ingredients to the freezer bag and seal.





Chicken

Lemon and Garlic Chicken



*defrost before cooking*



(Syn free) *defrost before cooking*(Syn free)





2 tsp minced garlic

Low calorie cooking spray

1 tbsp dried parsley

2 tbls lemon juice

4 skinless chicken breasts

To Prepare-





Add all the ingredients to the freezer bag and seal.





Teriyaki Chicken



(0.5 syns per serving) (0.5 syns per serving)





Frozen Chicken Breast Pieces (pre cooked, cook from frozen)

5 tbsp Teriyaki Marinade

2 tbsp water

Stir fry veg

2 cloves garlic

2 chillies

1 tsp pureed ginger

1/2 lime, Sliced





To Prepare-





Add all the ingredients to the freezer bag and seal.









Lime Chicken



*defrost before cooking*



(Syn free) defrost before cooking(Syn free)

4 medium skinless chicken breasts

Juice of 2 limes

1 Tin sweetcorn

2 tsp minced garlic

1/2 red onion, finely diced

1 tin black beans

1 tsp smoked paprika

1 teaspoon ground cumin

salt and pepper

To serve: Rice

To Prepare-





Add all the ingredients to the freezer bag and seal.

Chicken Curry







(Syn free) (Syn free)





1 bag frozen chicken (Pre cooked, cook from frozen)

Juice of 1 lime

5 tbsp tikka curry powder

Salt and freshly ground black pepper

Low calorie oil spray (less than one calorie per spray)

1 onion

3 tsp minced garlic

2.5cm

1 red chilli

1 tsp each of ground cinnamon and ground cumin

6 level tbsp tomato purée





To serve: Rice

5 tbsp fat free natural fromage frais

140g fat free natural yogurt





To Prepare-





Peal and grate the onion and ginger. Deseed and chop the chilli





Add all the ingredients to the freezer bag and seal.









Creamy Cajun Chicken











(4 Syns per serving)



*Defrost before cooking*





4 medium chicken breasts, thinly sliced into strips

1 x 180g pack light cream cheese

1 red pepper

1 yellow pepper

1 red onion

1 red chilli, finely diced (omit if you don't want spice!)

4 tbsp tomato puree or passata

1 tsp minced garlic

4 tbsp Cajun Spice mix

50ml Chicken stock

300g dried pasta

Low calorie cooking spray

To Prepare-





Finely diced the peppers, onion and chillies.





Heat a large, deep frying pan over a medium heat and spray with frylight. Add the chicken breasts and fry off. Once the chicken is sealed, add the red & yellow peppers, onion, garlic and chilli. Fry of for 2-3 minutes.





Add the tomato puree, chicken stock and cream cheese to the frying pan with the chicken and veg mix. Stir until a sauce is formed.





Half cook the pastas (half the cooking time on the pack) and mix everything together.





Add all the ingredients to the freezer bag and seal.





Chicken Parmigiana Casserole







(Syn free) (Syn free)





1 Bag frozen Chicken pieces (pre cooked, cook from frozen)

240g wholemeal bread, made into breadcrumbs

25g Parmesan, grated

2 tsp minced garlic

1 carton passata

1 tsp sweetener sugar

1 tsp mixed herbs

half a 125g ball of light mozzarella

low calorie cooking spray

1 beef tomato, sliced





To Prepare-

Using a casserole dish, layer with the chicken and pour over the passata. Add the sweetener and herbs and mix,





Top with breadcrumbs and the 2 cheeses and the beef tomato, sliced.





Cover with clingfilm. If using a freezer bag, omit the breadcrumbs, cheese and tomato. Freeze the chicken mix then top with the breadcrumbs and cheese when cooking.

Easy Peasy Chicken Bake







(Syn free)



(Syn free)

1 Bag frozen chicken (pre cooked, cook from frozen)

red onions, sliced

1 red pepper, sliced

1 yellow pepper, sliced

4 large tomatoes, sliced

2 tsp minced garlic

1 teaspoon smoked paprika

Low Calorie cooking spray

2 tablespoons balsamic vinegar

1 tsp cayenne pepper

large handful of new potatoes, quartered

Salt & pepper





To Prepare-





Chop the pepper, tomatoes and onions.





Add all the ingredients to the freezer bag and seal.









BBQ Chicken Casserole







(Syn free) (Syn free)





1 Bag Frozen Chicken (pre cooked, cook from frozen)

8 rashers of bacon- all visible fat removed

10 tbsp Worcestershire sauce

2 tsp mustard powder

2x 500g passata

6 tbsp balsamic vinegar

2 tsp minced garlic

6 tbsp sweetener

Salt and freshly ground black pepper

2 tsp smoked paprika

2 peppers

1 large red onion

Diced 1/2 a bag of frozen vegetables

200ml made up beef stock, cooled





To serve

160g extra light cheddar cheese (40g per person)





To Prepare-





Chop the pepper, tomatoes and onions.





Add all the ingredients to the freezer bag and seal.

BBQ Pulled Chicken



(Syn free) (Syn free)



*defrost before cooking*





4 large chicken breasts

1 tsp mustard powder

5 tbsp Worcestershire sauce

500g passata

3 tbsp balsamic vinegar

2 cloves of garlic, crushed

3 tbsp sweetener

Salt and pepper

1 red onion





To Prepare-





Chop the pepper, tomatoes and onions.





Add all the ingredients to the freezer bag and seal.





Pork

Ham cheese potatoes



(3 per serving ) (3 per serving )





300g potatoes

Low fat ham

Baxters Cream of chicken soup





To serve-

40g extra light cheese per person

To Prepare-





Add all the ingredients to the freezer bag and seal.

Breakfast Casserole



(Syn free) (Syn free)





6 SW sausages

2 peppers, diced

Handful of mushrooms

1/2 medium onion

1 teaspoon minced garlic

salt and fresh ground black pepper

4 large eggs

40g extra light cheese per person









To Prepare-

Dice the onions and mushrooms

Add all the ingredients, except the eggs, to the freezer bag and seal.



Crack the eggs into the casserole 1 hour before it's finished cooking

Cowboy Hotpot



(Syn free) (Syn free)





1 onion

1 green pepper

2 carrots

125 g frozen green beans

6 bacon medallions all fat removed

1 tin baked beans

1 tin sweet corn

1 tablespoon tomato puree

450 g potatoes

1 tsp smoked paprika





To Prepare-

Chop the onion, pepper, carrots, potatoes and bacon.

Add all the ingredients to the freezer bag and seal.



Muffins



(7 syns each) (7 syns each)





4 English muffins

4 large eggs

5 slices Cheddar cheese

10 thin slices lean ham

salt and pepper





To Prepare-



Cut open the muffins and top with ham and cheese.





Crack the egg into a ramekin dish and microwave for 2 minutes Add to the muffins with cheese, wrap each one in cling film then add to the freezer bag.





Lemon Pork Pepper Kebabs



(Syn free)







(Syn free)

500g diced pork

fresh coriander chopped

fresh mint chopped

1 tsp cayenne chilli pepper

1 lemon (or lime) juice

2 tsp minced garlic

Salt and pepper

1 or 2 green peppers cut into large chunks

Kebab sticks

To Prepare-





Add the pork and peppers to the sticks then place in the freezer bags.





Add all the ingredients to the freezer bag and seal.





Sausage Casserole







(Syn free) (Syn free)





6 SW Iceland sausages

1 Large potato, chopped into small cubes

3 Carrots

Handful of Mushrooms

1 Red Pepper

1 yellow pepper

1 Red Onion

2 Cartons of Pasata (sieved tomatoes) and a dash of water

1 Teaspoon of smoked paprika

1 Teaspoon of fresh basil

1 Teaspoon of sage

1 teaspoon of chillies

1 tsp smoked paprika

Salt & Pepper to taste

1 clove of garlic

1 Stock Cube

1 tin baked beans

1 tin kidney beans, washed

To Prepare-





Chop the potatoes, carrots mushrooms, peppers and onion.





Top with the rest of the ingredients and seal.





BBQ Bacon Sausages









(1 syn per serving) (1 syn per serving)





6 Slimming World sausages

2 small onions

200g diced bacon

1 cup water

1 tbsp Mustard powder

1 tbsp Worcestershire Sauce

1/4 tsp smoked paprika

2 tablespoons of tomato ketchup





To Prepare-





Slice the onions





Add all the rest of the ingredients to the bag and seal.

Veggie





Sweet Potato Chili











(Syn free)





1 medium-large sweet potato, peeled and diced

1 large onion, diced

2 tsp minced garlic

2 tablespoons chili powder

4 teaspoons ground cumin

¼ teaspoon salt

2½ cups water

2 tins black beans, rinsed

1 tin diced tomatoes

1 tin chopped tomatoes

Juice half a lime

To Prepare-





Peel and shp the potato into bite sized chunks. Dice the onion,





Add all the ingredients to the freezer bag and seal.

Vegetable Fajitas

(Syn free)

4 Mixed Peppers (red, yellow, orange, green, any)

1 Medium Red

1 Medium Onion

200g Mushrooms

2 tsp minced garlic

1 tsp smoked paprika

1 tsp cumin

2 fresh red chillies, deseeded and finely chopped

1tsp chilli powder

Juice of 1 lime

2tbsp tomato purée

To Prepare-





Slice all the veg.





Add all the ingredients to the freezer bag and seal.

Tomato and Pasta Soup









(Syn free)





2 tins of chopped tomatoes

1 tin of baked beans

4 small pickled onions (or one large one)

1/2 pint veg stock

salt & pepper

1 tsp Worcester sauce

1/2 tsp sweetener





To Prepare-





Add all the ingredients to the freezer bag and seal.





Potato, Corn and Jalapeno Soup





(Syn free)





6 potatoes

2 cans sweetcorn drained

2 jalapeños, deseeded and sliced

½ teaspoon salt

1 teaspoon cumin

½ teaspoon oregano

½ teaspoon ground coriander

300ml veg stock

Before serving:

Juice of 1 lime

chives (optional garnish)





To Prepare





Cut the potatoes into chunks





Add all the ingredients to the freezer bag and seal.









Mushroom Barley Stew



(Syn free) (Syn free)





1 punnet mushrooms

2 carrots

1 celery rib

1 onion

1/5 can diced tomatoes

1 cup uncooked barley





To Prepare





Slice the veg





Add all the ingredients to the freezer bag and seal.





Vegetable Enchiladas



(Syn free) (Syn free)

4 Mixed Peppers (red, yellow, orange, green, any)

1 Medium Red

1 Medium Onion

200g Mushrooms

2 tsp minced garlic

1 tsp smoked paprika

1 tsp cumin

2 fresh red chillies, deseeded and finely chopped

1tsp chilli powder

Juice of 1 lime

2tbsp tomato purée

1 pack cannelloni pasta

Cannelloni

1 carton of passata





To serve-





Extra Passata





To Prepare-





Slice all the veg.





Mix all the ingredients (using only 3/4 of the passata) together, except the pasta. Stuff the mixture in the pasta shells then place in the freezer bag.



