I’ve tried many different combos for my Ceaser dressing and this one (which uses anchovies) is my favourite. Creamy and a little bit tangy, it goes so nicely with crunchy lettuce and juicy chicken. If you don’t like anchovies, use a little extra of Worcestershire sauce instead (it’s got anchovies in it). The anchovies do give the dressing a gorgeous flavour though (and don’t taste at all fishy). 

A traditional Caesar doesn’t have bacon but I like to add a little (in almost crumb form) for an extra burst of saltiness/flavour. Similarly a regular Caesar doesn’t usually have veggies like tomatoes and cucumber but I like to add to bulk out the dish with low calorie, fresh extras. 

If you fancy making this as a leafy salad rather than a pasta salad skip the pasta step below. 

The dressing makes 4 servings, all of which go into the pasta salad. If you are making the pastaless version, you will likely only need 2 servings of the dressing. The left overs will keep in the fridge, covered, for 3 days. 

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 10 points or 408 cals, 9.4g fat, 45.3g carbs, 36.8g protein   

For the dressing (makes 4 servings) 

1 clove of garlic, peeled 

1 anchovy 

1/2 tsp each Dijon mustard and Worcestershire sauce 

Juice of 1/2 lemon 

100g extra light mayo

1 tsp extra virgin olive oil 

20g Parmesan 

Salt and back pepper

For the pasta salad 

1 tsp olive oil

400g chicken breast, raw

2 slices of back bacon, fat removed 

1 x 30g pack of garlic and herb croutons, broken into smaller pieces (I used a rolling pin while the croutons were still in the bag)

2 heads of romaine lettuce, finely sliced 

200g cooked pasta (shape of your choice, I like rigatoni) 

Optional 

Large handful of cherry tomatoes, quartered 

1/2 cucumber, finely diced 

METHOD

1. Pop the pasta on to cook. 
2. Roughly chop the garlic and anchovy and pop into a pestle and mortar. Pound until both have turned into a paste. If the mortar is big enough you can add the rest of the dressing ingredients to it and mix well. If not, transfer to a bowl before you add the rest of the dressing ingredients and mix well. Add a splash of water to loosen until it is the consistency of double cream/yoghurt. Cover and pop in the fridge til everything else is ready.
3. Take the chicken, pop between two sides of baking paper and bash with a meat mallet or rolling pin to flatten (around 1cm thick). Season with salt and pepper. 
4. Add 1 tsp olive oil to a large frying pan and bring to a medium heat. Add the chicken and cook for 3-4 minutes then flip and cook further a further 3-4 minutes on the other side (or until cooked through and it is nice and golden on the outside). Remove from the pan and chop into bite size chunks (or slice and reserve for the top if you prefer). 
5. Take the chicken out the pan and add the bacon. Fry until crispy. Remove from the pan and pop onto a sheet of kitchen paper to absorb any excess oil. Then finely chop to a crumb.
6. Now you are ready to assemble. Into a large bowl add the pasta, tomatoes and cucumber (if having), chicken, bacon, croutons and lettuce. Add the dressing and toss everything together until well combined.
7. Pop into two large bowls and enjoy!

As always, if you like my recipes. Don’t forget my cookbook ‘Slimming Kitchen Secrets’ is available now!

The post Caesar Pasta Salad first appeared on Slimming Kitchen Secrets.

 If you can’t get a hold of the Shwartz Buffalo seasoning or any ranch seasoning (the powdered stuff) , simply leave them out. I’ve bought the Buffalo seasoning in ASDA and Morrison’s so it shouldn’t be too difficult to find but the ranch is a little more tricky. I get mine from either amazon or from an online store called Condimaniac (who also do the most amazing bagel seasoning!!).

I’ve included the points and calorie values for this dish with and without the crouton top. I’ve had it both ways, often having it without the topping if I’m trying to have a lighter meal or if I’m too hungry to wait for the topping to bake!

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4 

Without Crouton Top

WW = 10 points or 512 cals, 3.9g fat, 69.7g carbs, 54.6g protein

With Crouton Top

WW = 15 points or 621 cals, 10.6g fat, 76.8g carbs, 60.4g protein

INGREDIENTS

• 320g pasta, dry weight
• 400g chicken breast, raw and cut into medium size chunks
• 1 onion, peeled and finely diced
• 3 cloves of garlic, peeled and finely chopped
• 1 tbsp Schwartz buffalo seasoning
• 1 tbsp tomato puree
• 1 tbsp plain flour
• 1 chicken stock cube (made up with 400ml boiling water)
• 150g light cream cheese
• 2 tbsp franks red hot buffalo sauce
• 1 tsp paprika
• 1 tsp ranch seasoning (optional – leave out if you can’t get this)
• ¼ tsp cayenne pepper
• 3 spring onions, sliced
• Handful of fresh coriander, roughly chopped (save a little bit for dressing)

For the crouton top (optional)

• 2 crusts of a loaf of bread, chopped into 1cm cubes
• 1 tbsp olive oil
• ½ tsp garlic granules
• 1 tsp each paprika and mixed herbs
• 30g parmesan
• 50g light mature cheddar

METHOD

1. Put pasta on to cook according to packet instructions. Drain when al dente and pop to one side.
2. Whilst the pasta is cooking spray a large pan with 1kal, add the chicken, season with salt and pepper and the buffalo seasoning spice mix. Fry for 6-7 minutes (until cooked through).
3. Add the onion and garlic and fry for another 5 minutes until the onion is soft.
4. Add the tomato puree, stir and fry for a minute and then add the plain flour, stir and fry for another minute.
5. Next add the chicken stock and simmer until it starts to thicken up (around 5 minutes).
6. Add the cream cheese, buffalo sauce, paprika, ranch seasoning and cayenne pepper with a little more black pepper. Stir and let simmer for 5-6 minutes (add a little more water if the sauce needs loosening).
7. Finally add the spring onions and coriander.
8. Add the drained and cooked pasta to the sauce pan and toss the pasta in the sauce.

*You can serve the dish at this point or you can continue with the below steps to top with the breadcrumbs and bake. *

9. If you are going to bake, pre heat the oven to 180c.
10. Take a frying pan, add the oil, bring to a medium heat and then add the bread, garlic, paprika and mixed herbs with a little salt and pepper. Fry for 3-4 minutes until the bread becomes golden and starts to get crispy.
11. Pop the pasta and sauce into a heat proof dish. Top with the garlic croutons and then sprinkle over the parmesan and cheddar.
12. Bake for 15-20 minutes.
13. Remove from the oven and leave to stand for 5 minutes before serving. Sprinkle over the reserved coriander.
14. Enjoy!

Print

Buffalo Chicken Pasta with Garlic Crouton Top

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4

Without Crouton Top

WW = 10 points or 512 cals, 3.9g fat, 69.7g carbs, 54.6g protein

With Crouton Top

WW = 15 points or 621 cals, 10.6g fat, 76.8g carbs, 60.4g protein

Servings 4

Ingredients

• 320 g pasta dry weight
• 400 g chicken breast raw and cut into medium size chunks
• 1 onion peeled and finely diced
• 3 cloves of garlic peeled and finely chopped
• 1 tbsp Schwartz buffalo seasoning
• 1 tbsp tomato puree
• 1 tbsp plain flour
• 1 chicken stock cube made up with 400ml boiling water
• 150 g light cream cheese
• 2 tbsp franks red hot buffalo sauce
• 1 tsp paprika
• 1 tsp ranch seasoning optional – leave out if you can’t get this
• ¼ tsp cayenne pepper
• 3 spring onions sliced
• Handful of fresh coriander roughly chopped (save a little bit for dressing)
• For the crouton top optional
• 2 crusts of a loaf of bread chopped into 1cm cubes
• 1 tbsp olive oil
• ½ tsp garlic granules
• 1 tsp each paprika and mixed herbs
• 30 g parmesan
• 50 g light mature cheddar

Instructions

• Put pasta on to cook according to packet instructions. Drain when al dente and pop to one side.
• Whilst the pasta is cooking spray a large pan with 1kal, add the chicken, season with salt and pepper and the buffalo seasoning spice mix. Fry for 6-7 minutes (until cooked through).
• Add the onion and garlic and fry for another 5 minutes until the onion is soft.
• Add the tomato puree, stir and fry for a minute and then add the plain flour, stir and fry for another minute.
• Next add the chicken stock and simmer until it starts to thicken up (around 5 minutes).
• Add the cream cheese, buffalo sauce, paprika, ranch seasoning and cayenne pepper with a little more black pepper. Stir and let simmer for 5-6 minutes (add a little more water if the sauce needs loosening).
• Finally add the spring onions and coriander.
• Add the drained and cooked pasta to the sauce pan and toss the pasta in the sauce.
• *You can serve the dish at this point or you can continue with the below steps to top with the breadcrumbs and bake. *
• If you are going to bake, pre heat the oven to 180c.
• Take a frying pan, add the oil, bring to a medium heat and then add the bread, garlic, paprika and mixed herbs with a little salt and pepper. Fry for 3-4 minutes until the bread becomes golden and starts to get crispy.
• Pop the pasta and sauce into a heat proof dish. Top with the garlic croutons and then sprinkle over the parmesan and cheddar.
• Bake for 15-20 minutes.
• Remove from the oven and leave to stand for 5 minutes before serving. Sprinkle over the reserved coriander.
• Enjoy!

The post Buffalo Chicken Pasta with Garlic Crouton Top first appeared on Slimming Kitchen Secrets.

A portion of this delightful little number comes in at only 237 calories, including the toffee sauce. To put that into context, an average sticky toffee pudding (from, say, a pub) comes in at an average of 750 calories.

POINTS AND NUTRITIONAL INFORMATION

Serves 8 – per serving = 10 points or 237 cals, 10.8g fat, 24.7g carbs, 8.0g protein

INGREDIENTS

For the pudding

80g pitted dates

65g unsalted butter (plus extra to grease the tin)

1 tsp vanilla extract

40ml maple syrup

40ml golden syrup

1 tsp black treacle

2 medium eggs

100g self raising flour

1 tsp baking powder

½ tsp each mixed spice and ground ginger

¼ tsp cinnamon

For the sauce

2 tsp maple syrup (or golden syrup)

2 tsp black treacle

20g unsalted butter

4 tbsp light single cream

Pinch each of sea salt and ground cinnamon

To serve

6 tbsp fat free Greek yoghurt

METHOD

1. Preheat the oven to 180°C (fan).
2. Pop the dates in a small pan with 100ml boiling water and simmer for 5 minutes, until the dates have softened. Once soft, add the dates and water to a food processor and blend until smooth.
3. To the food processor, add the butter, vanilla, half the maple syrup, half the golden syrup, the treacle and eggs, and pulse until you have a loose paste. Do not overmix.
4. Add the flour, baking powder, mixed spice, ginger and cinnamon to the paste in the food processor and pulse until you have a smooth batter. Again, do not mix for longer than necessary.
5. Grease the sides of a small 15cm square cake tin with a little butter and on the bottom of the tin, spread over the rest of the maple syrup and golden syrup, then pour the batter mixture on top.
6. Take a second, large, deep baking dish and sit the smaller cake tin inside it. Cover the smaller tin tightly with foil and then add boiling water into the larger tin so it comes 2–3cm up the sides of the tin.
7. Bake in the oven for 30–35 minutes until a cocktail stick inserted into the pudding comes out cleanly. You are aiming for a light and airy texture, so the sponge should bounce back a little when pressed.
8. A few minutes before the pudding comes out of the oven, make the sauce. In a small saucepan, combine the maple syrup, black treacle and unsalted butter. Once melted, pour in the cream and add a pinch of sea salt and cinnamon, then whisk and remove from the heat. Tip the pudding out onto a serving plate or board and cut into portions. You want the sticky side facing up!
9. Plate up, pour a little sauce over and serve each portion with a tablespoon of Greek yoghurt.

The post Sticky Toffee Pudding first appeared on Slimming Kitchen Secrets.

As a lover of deep fried chicken, I knew I wanted to create my own healthy version of this takeaway classic and so this recipe was born. The result is an easy and straight forward recipe which results in the most tasty and satisfying meal.

I serve my Parmo with 0sp butternut squash chips, salad, pickled red cabbage and a tbsp of light garlic mayo (an extra 1 sp) and I enjoy it as much as a takeaway every time!

SMART POINTS AND NUTRITIONAL INFORMATION

Serves 4 = 10sp per serving on BLUE and PURPLE and 12sp per serving on GREEN

Per serving

• 506 cals
• 17.2g fat
• 32.9g carbs
• 63.6g protein

INGREDIENTS

For the chicken

4 x large chicken breasts (150g per breast), raw

50g plain flour

½ tsp each garlic powder, smoked paprika and cayenne pepper

2 eggs

120g panko breadcrumbs

30g parmesan, grated

For the bechamel

20g light butter

20g plain flour

250ml skimmed milk

Small grating of whole nutmeg

50g red Leicester, grated

50g light mature cheddar, grated

METHOD

Pre heat the oven to 220c and pop in a baking tray to warm up.

Taking each chicken breast in turn, slice horizontally keeping the two sides connected. Pop between two sides of baking paper and then flatten to around 1cm thickness using a meat hammer or rolling pin.

Next prepare your stations. Take three large bowls. To the first add the flour, garlic powder, smoked paprika and cayenne pepper with a good seasoning of salt and pepper, combining well.

In the second, crack the eggs and whisk.

In the third add the panko breadcrumbs and parmesan, combining well.

Now you can assemble. Pat the chicken dry with kitchen roll and then, taking each breast in turn, coat in the flour, then the egg and then the panko, making sure both sides are covered.

Spray the hot baking tray with 1kal and add the chicken. Spray the top of the chicken with 1kal and then pop into the oven for 20 mins at 220c. Make sure you have sprayed the baking tray before putting the chicken on or it could stick to the tray and your lovely coating will pull off. Turn the chicken over half way through cooking.

While the chicken is cooking you can make the bechamel.

To a small saucepan add the butter and melt on a medium heat. Add the plain flour to the butter and whisk until a smooth, thick paste is formed then begin to gradually add the skimmed milk, whisking as you go. When all the milk is added, bring to the boil and then reduce to a simmer for another few minutes until the sauce has thickened. Finish with a little grating of nutmeg and season with salt and pepper.

Remove the chicken from the oven. Top each breast with the bechamel and top with a sprinkle of red Leicester and mature cheddar. Then pop back in the oven for another 4-5 minutes until the cheese has melted into the bechamel.

Serve with accompaniments of your choice. I usually have butternut squash chips, salad, pickled red cabbage and 1 tbsp garlic mayo.

Enjoy!

Print

Chicken Parmo

Serves 4 = 10sp per serving on BLUE and PURPLE and 12sp per serving on GREEN

Per serving - 506 cals- 17.2g fat - 32.9g carbs- 63.6g protein

Servings 4

Ingredients

• 4 x large chicken breasts 150g per breast, raw
• 50 g plain flour
• ½ tsp each garlic powder smoked paprika and cayenne pepper
• 2 eggs
• 120 g panko breadcrumbs
• 30 g parmesan grated
• For the Bechamel
• 20 g light butter
• 250 ml skimmed milk
• Small grating of whole nutmeg
• 50 g red Leicester grated
• 50 g light mature cheddar grated

Instructions

• Pre heat the oven to 220c and pop in a baking tray to warm up.
• Taking each chicken breast in turn, slice horizontally keeping the two sides connected. Pop between two sides of baking paper and then flatten to around 1cm thickness using a meat hammer or rolling pin.
• Next prepare your stations. Take three large bowls. To the first add the flour, garlic powder, smoked paprika and cayenne pepper with a good seasoning of salt and pepper, combining well.
• In the second, crack the eggs and whisk.
• In the third add the panko breadcrumbs and parmesan, combining well.
• Now you can assemble. Pat the chicken dry with kitchen roll and then, taking each breast in turn, coat in the flour, then the egg and then the panko, making sure both sides are covered.
• Spray the hot baking tray with 1kal and add the chicken. Spray the top of the chicken with 1kal and then pop into the oven for 20 mins at 220c. Make sure you have sprayed the baking tray before putting the chicken on or it could stick to the tray and your lovely coating will pull off. Turn the chicken over half way through cooking.
• While the chicken is cooking you can make the bechamel.
• To a small saucepan add the butter and melt on a medium heat. Add the plain flour to the butter and whisk until a smooth, thick paste is formed then begin to gradually add the skimmed milk, whisking as you go. When all the milk is added, bring to the boil and then reduce to a simmer for another few minutes until the sauce has thickened. Finish with a little grating of nutmeg and season with salt and pepper.
• Remove the chicken from the oven. Top each breast with the bechamel and top with a sprinkle of red Leicester and mature cheddar. Then pop back in the oven for another 4-5 minutes until the cheese has melted into the bechamel.
• Serve with accompaniments of your choice. I usually have butternut squash chips, salad, pickled red cabbage and 1 tbsp garlic mayo.
• Enjoy!

The post Chicken Parmo first appeared on Slimming Kitchen Secrets.

You can bake the dish at the end if you fancy (make sure to add additional points if you use more cheese) however I’ve tested it both ways and my favourite is to stir the cheese through the pasta and let it go all stringy and melty. Divine.

I used Cape Herbs and Spices Texan Steak Seasoning in this recipe but you can use any steak seasoning you can get your hands on (Schwartz do one which is available in most supermarkets). Pickle relish is also widely available, just look near the chutneys!

If you are feeling really extra you can fry up a couple of slices of bacon near the end of cooking the pasta. Remove the fat, fry in 1kal til crispy and then chop to a fine crumb, then sprinkle across the finished dish when you are dressing it. If you use bacon this would make it one extra point per person.

 POINTS AND NUTRITIONAL INFORMATION

Serves 6 – per serving = 9 points or 441 cals, 12.3g fat, 51.6g carbs, 29.4g protein

Ingredients

500g lean (5%) beef mince, raw

1 white onion,  finely diced

4 garlic cloves, finely minced

5 tsp steak seasoning

1 beef stock cube, crumbled

1 tbsp tomato puree

1 tsp paprika

½ tsp each onion powder and garlic powder

1 tbsp Worcestershire sauce

400g tin of tomatoes

1 tsp salt

360g pasta (shape of your choice), dry

2 tbsp each reduced sugar and salt ketchup, American yellow mustard and pickle relish

75g light Cheddar cheese, grated

3 spring onions, sliced into thin rounds

2 large gherkins, sliced into rounds

Low calorie cooking spray

Method

1. Take a large pan (with a lid if you have one), spray with low-calorie cooking spray and add the mince. Fry on a medium/high heat for around 5 minutes until the meat starts to brown and cook through.
2. Add the onion and garlic with 2 teaspoons of the steak seasoning, fry for another few minutes, and then crumble in the stock cube and add the tomato purée.
3. Stir-fry for a minute, and then add the paprika, onion powder, garlic powder and Worcestershire sauce.
4. Fry for a few seconds and then add the tomatoes, 1 litre of boiling water and 1 teaspoon salt. Stir and add the pasta, stirring to make sure the stock covers it.
5. Bring to the boil, pop the lid on and reduce to a simmer for 10–12 minutes until the pasta is cooked through (the pasta should absorb most of the water so the dish doesn’t end up a runny consistency).
6. Remove the lid, add the remaining steak seasoning, ketchup, mustard and pickle relish, and simmer for another 5 minutes, letting the sauce thicken up.
7. Season to taste with salt and pepper and then finally stir through the cheese, spring onions and gherkins. Simmer for another minute or so to let the cheese melt, then remove from the heat.
8. Plate up and sprinkle with bacon crumb if you are having it.

The post Cheeseburger Pasta first appeared on Slimming Kitchen Secrets.

Sticky Hoisin Pork Fillet with Sesame Greens and Noodles

Serves 4 =  10sp on BLUE and PURPLE, 11sp on GREEN per serving

417 calories per serving

Ingredients

For the pork

2 tbsp hoisin sauce

1 x 400g pork fillet, raw, fat and sinew trimmed

For the stir fry

300g pack of egg noodles, fresh

1 tbsp sesame oil

3 cloves of garlic, peeled and finely minced

Thumb size piece of ginger, peeled and grated (or ½ tsp lazy ginger)

2 red chillies, sliced

300g spring greens (or swiss chard), sliced and hard ends removed

6 spring onions, sliced into small rounds

100g edamame beans (I used frozen)

1 tbsp sesame seeds

1 tbsp rice wine vinegar

2 tbsp each hoisin sauce and dark soy sauce

Juice of ½ orange

Sriracha/ ½ tsp crushed chillies to taste

Method

Pre heat the oven to 200c. Brush 2 tbsp worth of hoisin sauce onto the pork, pop into a foil lined baking tray and roast in the oven for 30-40 minutes (until cooked through). Baste the pork with more hoisin and its own juices every 10 minutes as it cooks. Once cooked, remove the pork from the oven and leave to rest for 10 minutes before you serve.

When the pork has 10 minutes left of its cooking time, begin the stir fry. It’s very quick!

Pop the wok onto a medium heat, add ½ tbsp sesame oil and fry the garlic, ginger and chilli for 1 minute (add a little water if the pan starts to get dry). Then add the spring greens and fry for another 3-4 minutes (with a splash of water) until they start to soften. Next add the spring onions and frozen edamame. Fry for another 3-4 minutes until the veg is tender. Then add the sesame seeds, rice wine vinegar, hoisin and soy sauce. Toss so the veg is coated well.

In another pan, fry the noodles in ½ tbsp sesame oil til piping hot. Once hot, add the noodles to the vegetables with ½ tsp crushed chillies or a squirt of sriracha (to taste). Add the juice of ½ orange, toss and then serve the veg and noodles into bowls.

Slice the pork and serve on top of the veg and noodles. Serve with a little extra hoisin if you fancy.

Enjoy!

The post Sticky Hoisin Pork Fillet with Sesame Greens and Noodles first appeared on Slimming Kitchen Secrets.

If you aren’t a fan of lamb you could use chicken instead. This make the recipe 7sp on BLUE, 8sp on GREEN and 4sp on PURPLE.

Harissa Lamb and Goat’s Cheese Potato Salad

Serves 2 = 10sp BLUE and GREEN, 7sp PURPLE

Ingredients

300g new potatoes, halved

10g pine nuts

200g extra lean diced lamb

4 tsp harissa paste

1 small red onion, peeled and finely sliced

2 roasted red peppers, thinly sliced width ways

1 lemon, halved

Mixed salad leaves, roughly shredded

Handful of fresh parsley and mint, roughly chopped

2 tbsp pomegranate seeds

48g goat’s cheese, chopped into small pieces

1 tbsp fat free Greek yoghurt

Method

Pop the potatoes in a saucepan, cover with boiling water and add 1 tsp table salt. Boil for 15-18 minutes (or until soft – check by poking with a knife).

Meanwhile take a large frying pan and add the pine nuts. Toast on a medium heat for a few minutes until you smell their nutty aroma and then remove from pan (don’t let them burn!).

In the same frying pan add the diced lamb, season with salt and pepper, add 2 tsp harissa paste and spray with 1kal.  Toss together and then fry on a medium-high heat for 8-10 minutes until the lamb is cooked to your liking. Remove the lamb from the pan to rest (pop to one side in a bowl) and in the same pan add the onion and red peppers, spray with 1kal and fry for 8-12 minutes until the onions are nice and soft (add a little water to the pan if it starts to get a little dry). Add the onions and peppers to the same bowl as the lamb.

Drain the potatoes and add to the frying pan that you fried the lamb, onions and peppers in. Spray with 1kal and add 1 tsp harissa paste. Season with salt and pepper and fry the potatoes on a medium-high heat until they start to take on a little colour.

Take a large bowl, add the potatoes, lamb, onions and peppers and toss everything together. Add the juice of ½ lemon, toss and then add the salad leaves, parsley and mint. Toss everything together again, check and season with salt and pepper if required.

Pop onto a large plate or into a large bowl and then top with the goats cheese, pomegranate seeds and pine nuts.  Drizzle over the Greek yoghurt and the final tsp of harissa paste (in same dollops) and finish with a final squeeze of lemon juice.

Serve between two smaller bowls.

Enjoy!

The post Harissa Lamb and Goat’s Cheese Potato Salad first appeared on Slimming Kitchen Secrets.

Whenever I use king prawns I always buy them raw and frozen and they are cheapest this way. Just make sure they are thoroughly defrosted before you start cooking. This is actually a fairly straightforward risotto to make as you essentially make a ‘base’ risotto and then add all your other bits and pieces to it near the end.

If you aren’t a fan of prawns, there are many other meats that would also be lovely with this dish…chicken, pork, the world’s your oyster!

Cajun Prawn and Coriander Risotto

Serves 4 = 10sp on Blue, 10sp on Purple, 11sp on Green

Ingredients

1/2 tbsp oil

1 onion, finely chopped

3 garlic cloves, finely chopped

240g Arborio rice

125ml glass of white wine

1 x chicken stock cube (made up with 750ml boiling water)

1 tbsp Cajun spice

100g spinach, roughly shredded

Small bunch coriander

100g light cream cheese

2 lemons

2 tbsp fresh grated parmesan

1 tsp light butter

Pinch of crushed chillies (optional if you like it spicy)

For the prawns

400g raw king prawns

1 tsp Cajun spice

To finish

4 tsp lightest soured cream

Method

Take a large non stick pan spray with 1 kal and fry the onion in the oil until soft and golden (6-7 minutes). Then add the garlic and fry for a few minutes more. Add the Arborio rice and toast for a minute then add the wine, simmering until reduced by half.

Next add the Cajun spice with 250ml of the chicken stock, stir and begin to simmer, letting the rice absorb the stock. Keep adding the stock as it absorbs until you have used it all (this will take around 25 minutes).

Whilst the risotto is simmering you can make the green element of the dish. Add the spinach and coriander (stalks and all) to a food processor with a small splash of water. Begin to blend for 30 seconds and then add the cream cheese. Continue to blend until you have more of a paste consistency and then add the juice of 1 lemon. Give a final pulse to combine the lemon juice.

Add the green paste to the risotto pan, season with salt and pepper and simmer for another five minutes until the rice is cooked to your liking.

Whilst the risotto is having its final simmer, pop your prawns into a large frying pan, sprinkle with 1 tsp Cajun spice, salt and pepper, spray with 1 kal and fry for 2-3 minutes until the prawns are pink and cooked through.

Once most of the liquid in the risotto has absorbed, remove the risotto from the heat and add the parmesan and butter (and crushed chillies if you are having them). Stir through and taste, adding the juice of half a lemon to the risotto if you think it needs it (I like a nice lemony touch at the end) as well as any extra salt and pepper to season.

Serve in a bowl topped with a tsp of light soured cream and the Cajun prawns.

Enjoy!

The post Cajun Prawn and Coriander Risotto first appeared on Slimming Kitchen Secrets.

The best thing about this dish is you can leave the beef to cook while you go about your day (or if you are using the slow cooker, while you are out at work). Then when you get home there isn’t too much left to do other than a bit of crisping up and salad prep!

For a ‘salad’ this may seem a little high in points but this is because the beef brisket itself is a fairly pointy meat. Because this is a salad I wanted the meat portion to be generous so you were left feeling full and satisfied. If you wanted to share the meat portions out further, it would bring the points down a little more.

The recipe for the beef below makes 8 portions and when I made this I froze four for another day. The salad as listed below only makes 4 portions (so you can make the meal for 4 or make 2 portions for dinner and 2 for lunch the next day).

The beef in this salad would also be amazing in a noodle soup or even some steamed buns so the recipe for both of these will be coming soon!

POINTS AND NUTRITIONAL INFORMATION 

Serves 8 – per serving =11 points or 277 cals, 10.0g fat, 15.6g carbs, 30.8g protein

Ingredients

For the beef (makes 8 portions)

2 onions, roughly chopped

6 cloves of garlic, crushed

50g ginger, peeled and finely grated

2 beef stock cubes made up with 500ml boiling water

2 tbsp honey

100ml Shaoxing rice wine

2 tbsp each light and dark soy sauce

1 tsp each Chinese 5 spice, ground cumin and chilli flakes

1kg beef brisket, raw

Low calorie cooking spray

For the salad (makes 4 portions)

1 bag of salad leaves

1 carrot, peeled into strips

1 cucumber, peeled into strips

16 cherry tomatoes, halved

4 spring onions, sliced into rounds

1 red chilli, deseeded and finely chopped (optional)

Large handful coriander, roughly chopped

10g unsalted peanuts, crushed

1 lime, halved

Method

1. Preheat the oven to 130°C (fan).
2. Take a frying pan, spray with low-calorie cooking spray and add the onion. Fry for 3–4 minutes until it starts to soften (add a little water if the pan gets dry). Add the garlic and ginger and fry for another minute, then add the beef stock, 1 tablespoon honey, the rice wine, dark and light soy sauces and spices. Heat for another minute and then take off the heat.
3. Remove the string from the beef and place the beef into a large roasting dish (unrolled). Add the sauce from the frying pan. Cover the tin with baking paper, then a layer of tin foil so it’s sealed (this will keep all of the moisture inside the roasting dish).
4. Pop in the oven for 2½ hours. After this time, uncover the meat, turn it over and baste in the juices. Add the cover back on the dish and bake in the oven for another 2½ hours.
5. After 5 hours, remove the beef from the oven and turn the oven up to 180°C (fan). Pour the juices from the roasting dish into a frying pan and place over a high heat. Bubble for 10–15 minutes until the juices reduce by half.
6. Add two ladles of the sauce on top of the beef and drizzle over the rest of the honey. Place the beef back in the oven for 15–20 minutes until the top starts to go nice and crispy, then remove the beef from the oven and shred with two forks. Mix through the rest of the reduced sauce.
7. While the beef is crisping up, you can get on with making the salad. Put the salad leaves in a large bowl with the carrot, cucumber and tomatoes. Add half of the spring onions, chilli, if using, coriander and peanuts to the bowl. Dress with the juice of half the lime and toss together.
8. Take the other half of the spring onions, chilli, coriander and peanuts and mix together (you can chop together into a finer crumb if you fancy).
9. Add the pulled beef to the salad bowl and then top with the peanut crumb. Finish by drizzling the beef with the juice of the remaining lime half

Tip – If cooking in a slow cooker, add the onion, garlic and ginger to the slow cooker, then the beef (string removed and unrolled) and finally the rest of the beef ingredients (using only half the honey). Pop the lid on and cook on Low for 8 hours until the beef is soft and easily shreds apart. Once cooked, carry on with the recipe from step 5 or, if you don’t fancy the crispy bits, just shred the beef with two forks inside the sauce in the slow cooker.

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I use my normal Bolognese recipe for this which can be found here (I’ve repeated it below so you don’t have to flick between). Whilst the sauce with spaghetti on its own only makes 4 portions, when served in this dish, the sauce stretches and makes 8 portions (hence four evening meals and four lunchs).

This means, to make a dish serving four, you only need half of the Bolognese sauce that you prepare. The rest can be frozen for another rainy day. Alternatively, if you want to make 8 portions, just double all the other ingredients (that aren’t the bolognaise sauce) and make a second batch full (for lunches).

Bolognese Baked Gnocchi

Serves 4 = 10sp per person (Flex)

Ingredients

Half a pan of Bolognese sauce (see below)

500g pack potato gnocchi

1 x 150g ball of light mozzarella, roughly torn into small chunks (or 70g grated light mature cheddar)

2 tbsp parmesan, finely grated

Handful of basil, roughly chopped

For the Bolognese Sauce

500g Extra Lean Mince (5% fat)

1 vegetable or beef stock cube

2 onions, finely chopped

2 garlic cloves, finely chopped

2 x pepper, deseeded and chopped

2 x carrots, peeled and chopped

2 x sticks of celery, washed and chopped

Pinch of crushed chillies (optional)

1 box of mushrooms chopped

Dash of Tobasco sauce

½ tablespoon of balsamic vinegar

1 x 400g tin of chopped tomatoes

Half a tablespoon of oregano

1 tsp dried basil and marjoram

2 heaped teaspoons of beef gravy granules

1 tablespoon of tomato puree

Grating of nutmeg

Sprinkle of sugar

2 bay leaves

Method

Pre heat the oven to 180c. Fill and boil the kettle.

Begin by making the Bolognese. Pop your mince in large pan and begin to brown. Make up your stock (I used 1 beef stock cube and 1 tomato tin of water) and put a little in with the mince to stop it sticking to the pan. When half browned, add the onion, carrot, celery and garlic and once they are nice and soft add the pepper, mushrooms and chilli flakes. Then add your chopped tomatoes and most of your stock so it covers the mince. Add the rest of your ingredients and give a good stir. Season with salt and pepper and leave to simmer and thicken while you prepare the gnocchi.

Fill another large saucepan with boiling water and, once simmering, add a pinch of salt and the gnocchi.  Cook according to the packet instructions (it should take 2-3 minutes to cook and will be ready when the gnocchi start floating to the surface of the water). Drain the gnocchi and add back to the now empty sauce pan. Add half of the pan of Bolgnese sauce to the gnocchi. Stir through so the gnocchi is well coated.

Take a large baking dish, spray with 1kal and then add the Bolognese covered gnocchi. Spread so it evenly covers the dish and then add the torn mozzarella (or grated cheese) and then the parmesan. Pop in the oven to bake for 20-25 minutes (until the top is oozy and golden).

Whilst the gnocchi is in the oven you can prepare a side salad if you fancy. I just combined mixed leaves, a peeled courgette, a few shards of parmesan and a splash of balsamic vinegar.

Once baked, remove from the oven and scatter over the bail. Leave to cool for 5-10 minutes so everything sets nicely.

Serve with green salad and enjoy!

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