Nadia

Delight in a Nutrient-Packed and Easy-to-Make Tortilla Quiche

This nutritious and flavorful tortilla quiche is perfect for breakfast, brunch, or a light lunch. It’s packed with protein, vitamins, minerals, and antioxidants.

A quiche is a savory pastry consisting of a custard or flan base topped with a variety of fillings, such as cheese, vegetables, meats, or seafood. It is typically baked until the custard is set and the fillings are cooked through. Quiches are a popular dish for breakfast, brunch, lunch, or dinner.

Craving a wholesome and satisfying meal that’s quick and convenient? Look no further than this delectable tortilla quiche, a symphony of flavors and nutrients that will tantalize your taste buds and nourish your body.

Keywords: tortilla quiche, healthy breakfast, quick and easy meal, whole wheat tortilla, spinach, bell pepper, cherry tomatoes, protein, vitamins, minerals, antioxidants

Definition of Quiche

A quiche is a savory tart or pie made with a pastry crust filled with eggs, milk, cheese, and various other ingredients, such as cooked vegetables, meats, or seafood. It originated in France and is traditionally served for brunch or lunch. Quiches are versatile dishes that can be customized to suit individual tastes and dietary needs.

Benefits of Eating Quiche

1. High in Protein: Eggs are a rich source of protein, which is essential for building and repairing tissues, maintaining muscle mass, and supporting a healthy metabolism.
2. Low in Calories: Quiches can be a relatively low-calorie meal, especially when using lean protein sources and a light pastry crust.
3. Packed with Nutrients: Eggs, milk, and cheese provide a variety of essential nutrients, including calcium, vitamin D, iron, and riboflavin.
4. Versatility: Quiches can be customized with a wide range of ingredients, making them a versatile option for breakfast, lunch, or dinner.
5. Tips for Making Quiche
6. Use a high-quality pastry crust: A well-made pastry crust is essential for a flaky and flavorful quiche.
7. Overmix the eggs: Overmixing the eggs can result in a rubbery texture. Whisk them gently until just combined.
8. Don’t overbake: Quiche is done when the eggs are set but still slightly jiggly. Overbaking can make the eggs rubbery and tough.
9. Let the quiche rest: Allow the quiche to rest for 10-15 minutes before slicing to allow the flavors to meld and the filling to set.
10. Serve with fresh herbs or garnishes: Garnish your quiche with fresh herbs, such as parsley or chives, for a touch of color and flavor.

Ingredients:

• 4 large, free-range eggs
• 1 medium-sized whole-wheat or low-calorie tortilla
• 1 diced red bell pepper
• 1 diced small onion
• 2 cups of fresh spinach, roughly chopped
• 4-6 halved cherry tomatoes
• Sea salt and freshly ground black pepper to taste
• Cooking spray or a drizzle of olive oil for greasing

• As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases
• Stainless Steel Mixing Bowls
• Home Hero 25pc Kitchen Utensil Set 
• 6-Piece Nonstick, Carbon Steel Oven Bakeware Baking Set

Go to the next page to get the Instructions

Chicken chow mein recipe

Craving a flavorful and satisfying meal that’s also diet-friendly? Embark on a culinary journey with this Slimming World Chicken Chow Mein recipe, a symphony of textures and tastes that’s sure to tantalize your taste buds and keep you on track with your weight loss goals.

For those seeking a delicious, Chinese-inspired meal that’s quick and easy to prepare, consider chicken chow mein! This classic dish is a delectable blend of tender chicken, fresh vegetables, and savory noodles, all tossed together in a sumptuous sauce.

About Time:

• Prep Time: 15 mins
• Cook Time: 45 mins
• Total Time: 55 mins
• Yield: 4 Serves
• Slimming World: ½ Syn per serving

Ingredients:

• 4 tablespoons light soy sauce
• 1 level tablespoon hot chili sauce
• 2 teaspoons Chinese rice vinegar or white wine vinegar
• 4 crushed garlic cloves
• 2 centimeters of peeled and finely grated ginger root
• 1 level teaspoon Chinese five-spice powder
• 3 large skinless and boneless chicken breasts, thinly sliced
• 200 grams dried medium or thin egg noodles
• Low-calorie cooking spray
• 200 grams halved mangetout
• 225 grams drained water chestnuts
• 225 grams drained bamboo shoots
• 1 deseeded and thinly sliced red pepper
• 8 diagonally sliced spring onions
• 1 level tablespoon sweet chili sauce
• 4 tablespoons dark soy sauce
• Thinly sliced red chilies, for garnish (optional)

Go to the next page to get the Instructions

Cinnamon French toast recipe

This recipe is a delicious and healthy breakfast or brunch option. It’s made with whole wheat bread, skim milk, and a light sweetener. The cinnamon and low-calorie cooking spray give it a delicious flavor and texture.

About Time:

• Prep Time: 15 mins
• Cook Time: 30 mins
• Total Time: 45 mins
• Yield: Serves 4
• Slimming World: 6½ Syns per serving

Ingredients:

• 4 large eggs
• 1/2 cup skim milk
• 2 tablespoons sweetener granules
• 1 teaspoon ground cinnamon
• 8 slices whole wheat bread
• Cooking spray
• 1/2 cup fat-free natural yogurt
• 2 cups mixed berries
• Cinnamon for dusting

Instructions:

1. In a large bowl, whisk together the eggs, milk, sweetener, and cinnamon.
2. Dip each slice of bread into the egg mixture until it is soaked through.
3. Heat a large nonstick pan over medium heat. Spray the pan with cooking spray.
4. Add the bread slices to the pan and cook for 2-3 minutes per side, or until golden brown.
5. Transfer the cooked bread to a plate.
6. Divide the yogurt and berries between the toast slices.
7. Dust with cinnamon and serve immediately.

Tips:

1. Use wholemeal bread: Wholemeal bread is a healthier option than white bread, as it contains more fiber and nutrients. This will help you to feel fuller for longer and stay on track with your weight loss goals.
2. Choose low-calorie sweetener: Sweetener granules are a good option for Slimming World, as they are syn-free and can help to reduce the sugar content of your meals.
3. Use low-calorie cooking spray: Low-calorie cooking spray is a healthy alternative to butter or oil, as it contains less calories and fat.
   Choose berries: Berries are a healthy and syn-free topping for French toast. They are a good source of fiber and antioxidants, and they will help to keep your breakfast feeling fresh and light.
4. Here are some additional tips for making this recipe even more Slimming World-friendly: Use a Healthy Extra ‘b’ loaf of bread: If you are using a Healthy Extra ‘b’ loaf of bread, you will be able to deduct 6 syns from the total syns of the recipe.
5. Serve with a low-fat yogurt: Low-fat yogurt is a good source of calcium and protein, and it will help to keep you feeling full.
6. Add a sprinkle of nuts or seeds: Nuts and seeds are a good source of healthy fats and fiber, and they will add a bit of crunch to your French toast.
   I hope these tips help you to make this recipe a delicious and healthy part of your Slimming World journey!

How making Slimming World brownies

This recipe is a delicious and healthy brownie that can be enjoyed by anyone who is following a Slimming World plan. It is made with sweet potatoes, dates, and oats, and it is sweetened with a natural sweetener. The brownies are topped with fresh raspberries and dusted with icing sugar.

About Time:

• Prep Time: 15 mins
• Cook Time: 1 hour plus 45 mins cooling
• Total Time: 1 hour plus 55 minutes cooling
• Yield: makes 6
• Slimming World: 5 Syns each

Go to the next page to get the ingredients

Crispy Chicken Nuggets with a Wholesome Twist

Indulge in a guilt-free treat with these baked chicken nuggets, crafted with wholesome wholemeal bread crumbs and a touch of mustard powder and dried mixed herbs. They’re perfect for satisfying cravings without compromising on flavor or nutrition.

About Time:

• Prep Time: 15 mins
• Cook Time: 40 mins
• Total Time: 55 mins
• Yield: Serves 4
• Slimming World: 1½ Syns per serving

Ingredients:

• Low-calorie cooking spray
• 60g wholemeal bread roll, torn into pieces
• 1 tsp mustard powder
• 2 tsp dried mixed herbs
• 2 large eggs
• 4 skinless, boneless chicken breasts, thinly sliced

Instructions:

1. Preheat your oven to 200°C (fan 180°C/gas 6). Line a baking sheet with non-stick baking parchment and spray with low-calorie cooking spray.
2. In a food processor, blend the torn bread roll into fine crumbs. Transfer the crumbs to a shallow bowl and stir in the mustard powder and dried mixed herbs.
3. In a separate shallow bowl, lightly beat the eggs.
4. Dip each chicken slice into the beaten egg, then thoroughly coat in the breadcrumb mixture. Arrange the coated nuggets on the prepared baking sheet.
5. Bake for 20-25 minutes, or until the chicken is cooked through and the breadcrumbs are golden brown and crispy.
6. Serve the hot chicken nuggets with Slimming World chips, baked beans, and a crisp salad for a complete and satisfying meal.

Tips:

• For extra flavor, add a pinch of grated Parmesan cheese to the breadcrumb mixture.
• To ensure even cooking, arrange the chicken nuggets in a single layer on the baking sheet.
• If you don’t have a food processor, you can simply chop the bread roll into fine crumbs using a knife.
• Enjoy these delicious and nutritious chicken nuggets whenever the craving strikes!

Elevate your culinary experience by transforming this oven-baked chicken nugget recipe into an air fryer-powered masterpiece. Indulge in the crisp, golden goodness of homemade nuggets without the hassle or mess of deep frying.

Here’s how to adapt the recipe for the air fryer:

Ingredients:

• Low-calorie cooking spray
• 60g wholemeal roll, torn into pieces
• 1 tsp mustard powder
• 2 tsp dried mixed herbs
• 2 eggs
• 4 skinless and boneless chicken breasts, thinly sliced

Instructions:

1. Preheat your air fryer to 400°F (200°C).
2. Follow steps 2 and 3 of the oven-baked recipe to create the breadcrumb mixture.
3. Spray the air fryer basket with low-calorie cooking spray.
4. Dip the thinly sliced chicken breasts in the beaten eggs, ensuring they are fully coated.
5. Generously coat the coated chicken pieces in the breadcrumb mixture until evenly coated.
6. Arrange the breaded chicken nuggets in a single layer in the air fryer basket, ensuring they do not touch.
7. Air fry for 10-12 minutes, or until the chicken is cooked through and the breadcrumbs are golden brown.
8. Serve hot with your favorite dipping sauces.
9. Enjoy the healthier, air-fried version of this classic comfort food while maintaining the irresistible taste and texture

Crisp Sausage Tray Bake with a Rich Tomato Sauce

This hearty and flavorful dish is packed with protein and vegetables, making it a satisfying option for Slimming World followers and anyone looking for a delicious and nutritious meal.This Slimming World Sausage tray bake is a delectable dish that’s packed with flavour and nutrients. The sausages are cooked to perfection, while the vegetables are tender and bursting with taste. The sauce is rich and creamy, providing a perfect accompaniment to the entire dish. Whether you’re looking for a healthy and satisfying meal or a hearty and comforting one, this Slimming World Sausage tray bake is sure to please everyone at your table.

About Time:

• Prep Time: 15 mins
• Cook Time: 1 hour 30 mins
• Total Time: 1 hour 45mins
• Yield: Serves 4
• Slimming World: Free

Ingredients:

• Low-calorie cooking spray
• 12 Slimming World Pork Sausages, halved
• 2 large onions, chopped
• 1 bay leaf
• 6 sprigs of fresh thyme, leaves picked
• 5 sprigs of fresh sage, leaves chopped
• 1 tablespoon tomato paste
• 2 cloves garlic, minced
• 1 chicken stock cube, crumbled
• 1 tablespoon Bovril
• 1 teaspoon Worcestershire sauce
• 300g baby new potatoes, halved or quartered for larger ones
• 2 carrots, chopped into chunks
• 3 red onions, sliced
• 1 small butternut squash, peeled, seeded, and chopped into chunks
• 3 portobello mushrooms, each cut into 6 pieces
• 4 sprigs of fresh rosemary, each cut into 3 pieces

Go to the next page to get the Instructions

Curried Chicken Rice Bowl Recipe

Curried Chicken Rice Bowl Recipe. Embrace a symphony of flavors with this delightful Low Syn Curried Chicken Rice Bowl, a culinary masterpiece crafted with wholesome ingredients and a touch of culinary artistry.

About Time:

• Prep Time: 10 mins
• Total Time: 10 mins
• Yield:  Serves 4
• Slimming World: 2 Syns Per Serving

Ingredients:

• 2 cups (480ml) of cooked chicken
• 2 cups of cold cooked rice (infused with flavor by cooking in stock)
• ¼ cup of sweetcorn
• A generous handful of finely chopped cilantro
• ½ small red onion, finely chopped
• 1 red sweet apple, sliced into delectable segments
• 1 stick of celery, diced for added texture
• 1 Carrot cut into small pieces
• ¼ cup of fat-free yogurt for a creamy base
• The zesty juice of ½ lemon to awaken the senses
• 2 tablespoons of ½ Fat Mayonnaise (4 syns) for a delightful tang
• ½ tablespoon of sukrin: 1 or a sweetener of your choice to enhance the natural sweetness
• 1 teaspoon of curry powder to infuse the dish with its captivating aroma
• A generous dash of salt and black pepper to season to perfection
• 200g fat-free natural fromage frais

Instructions:

1. In a mixing bowl, whisk together the mayonnaise, yogurt, lemon juice, sukrin: 1, curry powder, and a pinch of salt and pepper until the dressing is smooth and creamy.
2. Add the cooked chicken, cold rice, sweetcorn, cilantro, red onion, apple slices, celery, Carrot and the prepared dressing to a large bowl.
3. Gently toss all the ingredients together until they are evenly coated with the flavorful dressing.
4. Season the salad with additional salt and black pepper if desired.
5. Serve the Low Syn Curried Chicken Rice Bowl garnished with a refreshing bed of crisp romaine or iceberg lettuce and a few zesty lemon slices.
6. Enjoy this delightful Low Syn Curried Chicken Rice Bowl, a culinary creation that seamlessly blends wholesome ingredients with a symphony of flavors.
7. Let your taste buds embark on a tantalizing journey as they savor the harmonious blend of textures and tastes.

Tips:

1. Use cooked chicken breast or thigh that has been cooked in a flavorful stock. This will add extra flavor to the rice bowl.
2. To make the dressing even creamier, use Greek yogurt instead of fat-free yogurt. You can also add a tablespoon of mayonnaise for extra richness.
3. If you don’t have golden raisins, you can use dried cranberries or chopped apricots.
4. For a spicier dish, add a pinch of cayenne pepper to the dressing.
5. To make the salad even more filling, add a handful of chopped nuts or seeds.
6. If you’re looking for a lower-calorie option, you can skip the mayonnaise and use all yogurt.

Here are some additional tips to make this recipe even more delicious:

1. Garnish the rice bowl with a sprinkle of fresh cilantro and chopped scallions.
2. Serve the rice bowl with a side of sliced avocado for extra healthy fats and fiber.
3. For a fun twist, try adding some grilled shrimp or tofu to the rice bowl.
4. If you’re feeling adventurous, you can also add some chopped mango or pineapple to the rice bowl.
5. No matter how you customize it, this Low Syn Curried Chicken Rice Bowl is sure to be a hit!