Red Onion Soup Slimming World Recipe

So i’ve wanted to make soup for a while, I keep seeing pictures pop up on Instagram and they look yummy, but i’ve NEVER made soup before, so i took this as a challenge.

How many does it serve? 4 people
How long does it take? 1 hour 40 mins

Is it syn free? Hells Yeah it is!

 
What do i need?
– 600g of large onions (red or normal!)
– 2 garlic cloves or 2 tsp’s of lazy garlic
– Fry light
– bit of Thyme
– 1.5 litres of beef stock made from Bovil/ failing that if you don’t have bovil you can just use an oxo cube with 1 litre of hot water
– 1 tblspn of sweetener
– Salt & pepper


What do I do?
Spray a large sized frying pan with fry light and set to a medium to high heat.
Halve the onions and slice them thinly. Finely slice the garlic if you’re using the real stuff and throw in the frying pan. Stir and cook for 6-8 minutes before turing the heat to low. Allow to cook gently for about 30 mins (OR until lightly brown/or you can see they’re soft, don’t let them burn or go crispy!)
Add the thyme stuffs, you only need a little! and stir and cook for 2-3 minutes.
Pour in the beef stock and bring to the boil. Cover, reduce the heat to low and simmer gently for 40-45mins stirring occasionally. you can throw in the sweetener and seasoning as well now.
This soup doesn’t really thicken, (for some reason i thought that it might!) it’ll reduce a lot but its not a thick soup, so leave it for the 40-45 minutes to do its thing and then serve straight away. I put mine in the fridge and am going to microwave and put it into a thermos and take it to work with me for lunch!
 
Enjoy!


 

 

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Wednesday food diary

Breakfast
– Banana x2
– Peppermint Tea x 2

Lunch
– Bowl of Smash (it’s the day before payday and i couldn’t afford anything else!)
– Half a melon
– Bottle of Water
– Muller Light

Dinner
– WW Ocean Pie (3.5 syns)
– Baked Beans
– Pepsi Max

Snacks
– Party rings (10 syns)
– Lean ham

Total Syns 13.5

Exercise
– Kettle bells; 
A1: Alternating Lunge – 3 x 30 sec
A2: Squat Curl – 3 x 30 sec
A3: Push Up Position Hold – 3 x 30 sec
A4: Halo – 3 x 30 sec
A5: Deadlift – 3 x 30 sec

Tuesday Food Diary

Breakfast
– Alpen light x 2 (Hex b)
– Green apple
– Peppermint tea

Lunch
– Mug shot cheese (2 syn)
– Dairylea light triangles x 3 (Hex A)
– Eggs x 2
– Melon
– Kiwis x 2
– Peppermint tea

Dinner

Snacks
– Strawberries
– Chocolate bar

Total syns 17

Exercise
45 minutes of swimming

Monday food diary

Weekend Summary
Had a pretty bad weekend food wise, but so fun wise, it was awesome. BBQ in Hampshire, looking at ships in Portsmouth, and lots of hot chocolate! I’m aiming to either loose 1/2lb or STS this week, due to this weekend. I’m aiming exercise wise to be busy, my boyfriend said he’ll go running with me after work this week, if it actually stops raining! if not i’ll stick to swimming, maybe a gym session and my kettlebells.

Heres to a healthy fit week!

Breakfast
– Diet Coke
– Muller Light Cranberry and Raspberry
– Strawberries

Lunch 
 – Chicken & sweetcorn pasta with sweet chilli sauce (3 syns)
– Pom Bears (5 syns)
– Muller Light cheesecake (didn’t end up eating this)
– Diet Coke
– Kiwi x 2
– Strawberry

Dinner
– Gammon
– Egg
– Broccoli

Snacks
– Alpen Light Choc & Fudge (HEX B)
– Jam Mallow Biscuits x 4 (10 syns)
– Sugar Free Squash

Total Syns 18

Exercise
– HBT Hour.

Friday food diary

Breakfast
– Muller Light Cranberry and Raspberry
– Alpen Light Choc & Fudge x 2 (HEX B)
– Peppermint Tea
– Grapes

Lunch
– Boots Sushi (2.5 syns)
– Shapers Onion rings (3 syns)
– Melon Medley
– Relentless Energy Drink
– Muller Light Cheesecake (1 syn)

Dinner


Snacks

Total Syns 6.5

Exercise?

Thursday food diary

Breakfast
– Muller Light Cranberry and Raspberry
– Peppermint Tea x2
– Alpen Light Choc and Fudge
– Grapes

Lunch
– Leftover pasta that I had for dinner yesterday (2 syns for sweet chilli)
– Pineapple
– Sugar Free Rockstar energy drink


Dinner
– Fanta Zero Chicken with boiled rice
– Snack-a-jacks chocolate x3 (9 syns)
– Fanta Zero

Snacks
– Melon Selection
– Alpen Light bar (Hex B)

Total syns 11

Exercise
An hour of swimming (40 lengths)

Wednesday food diary

Breakfast
– Apple x 2
– Alpen Light bar x 2 (Choc and Fudge) HEX B
– Black Tea x 2

Lunch
– Lettuce
– Cucumber
– 2 boiled eggs
– Tuna
– Diet Coke
– Muller Light Lemon Cheesecake (1 syn)
– Pineapple

Dinner
– 2 x Lynda McCartney sausages
– Pasta
– Tomatos
– Courettes
– Passata
– Bacon
– Muller Light cheesecake (1 syns)

Snacks
– Options hot chocolate (2 syns)
– wotsits (5 syns)
– Curly Wurly (6 syns)

Total Syns 15

Exercise?

Tuesday food diary

Breakfast
– Strawberries
– Banana
– Flavoured sparkling water sugar free

Lunch 
– Boots Sushi (2.5 syns)
– Sugar Free Red Bull
– Melon & Mango
– Boots Shapers Onion Rings (2.5 syns)

Dinner
– Oven roasted chicken with southern spices
– Mushrooms and Broccoli
– Tinned pineapple (2.5 syns)
– Muller Light Cheesecake (1 syn)

Snacks
– Strawberries
– My nephews buttons! (4 syns?)
– Alpen Light Bar Choc & Fudge (HEX B)

Total Syns 12.5

Exercise
– 45 minutes of swimming
– Kettle bells; 
A1: Alternating Lunge – 3 x 30 sec
A2: Squat Curl – 3 x 30 sec
A3: Push Up Position Hold – 3 x 30 sec
A4: Halo – 3 x 30 sec
A5: Deadlift – 3 x 30 sec

Fanta Chicken Slimming World Recipe

So i’ve had the Smash Pizza, the diet coke chicken, and pizza topped chicken, but now i needed my chinese fix! Well a Slimming World equivalent. Fanta Chicken.

How many does it serve? 2 people

How long does it take? 30 – 40 minutes (incl. prep)

What do i need?
– Cut up Chicken Breast (enough to feed two people)
– Passata (250ml)
– Onions
– Pineapple Chucks (if you’re using canned pineapple you need to syn these, 2.5 syns when drained)
– 3 Sliced Bell Peppers (or frozen, just as good!)
– 1 Tsp Soy Sauce
– Fry Light
– 250ml Fanta Zero (Or any other Orange soda as long as its sugar free!)
– Rice (i used Uncle Bens Special Fried Rice – 4syns) you can use just boiled rice as its syn free

What do I do?
Spray a large sized frying pan with fry light and set to a medium to high heat.

Add the diced onions to the pan, once they’re starting to looked cooked add the chicken (make sure not to over do the chicken at this stage).

If you need to add a little more fry light to the pan and throw in the sliced peppers. Keep these in the pan for around 8mins/or until they looked soft/cooked.

Add the passata and soy sauce into the mix. Make sure to heat up the Fanta Zero (i stuck it in the microwave for 4 minutes, obviously not in the can!) before adding with the passata and soy sauce.

At this point the mixture will look like a watery mess but rest assured it will thicken!!

Turn the heat down to a low simmer, and leave covered, i had no lid for my frying pan so i just stuck a slightly bigger pan over the other one, for about 20 minutes. Keep checking it as when it does eventually thicken it happens quickly.

At the very last 5 minutes throw in some pineapple (you can add it before BUT when you cook pineapple it adds more syns!)

As soon as the liquid thickens turn off the heat and serve immediately with a side of water rice you fancy, i used Uncle Bens Express rice (these are syned as they have a little bit of oil in to make the rice not stick when you throw it in the micro!) failing that you could always just use plain boiled rice which i think is syn free/very low syn.

Enjoy!