I like to serve with a protein bagel thin or some lovely toasted seeded sourdough. Both delish! The nutritional breakdown below is for the Chicken Waldorf itself so if you do add bread or a bagel, remember to add the extra calories or points.

Parsley or tarragon both work nicely in this but I could only get a hold of parsley this week!

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 3 points or 262 cals, 13.2g fat, 24.4g carbs, 20.6g protein

INGREDIENTS

• 200g roasted chicken breast, roughly chopped
• 1 celery stalk, finely diced
• 2 small shallots, peeled and finely diced
• 1 pink apple, finely diced
• 100g grapes, halved or quartered
• 40g walnuts, roughly chopped
• 75g light mayo
• 125g fat free Greek yoghurt
• 2 tsp Dijon mustard
• Handful of fresh tarragon or parsley, finely chopped
• 2 tsp balsamic vinegar
• Salt and pepper to taste

METHOD

1. Pop all the ingredients into a large mixing bowl.
2. Give a good mix until everything is well combined and coated in dressing.
3. Toast the breaded good of your choice (if having)
4. Fill said breaded good (or add mixture atop a bed of lettuce).

Enjoy!

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

#slimmingkitchensecrets #wwfood #wwrecipe #healthyrecipe #weightlossjourney #caloriecounting #healthyfood #healthyrecipes #chickenrecipes #easyrecipe

The post Chicken Waldorf Salad first appeared on Slimming Kitchen Secrets.

Don’t forget, my cookbook ‘Slimming Kitchen Secrets’, which is packed full of delicious low calorie/point recipes is available now!

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 3 points or 365 cals, 32g carbs,  12.1g fat, 35.2g protein 

INGREDIENTS

600g white potatoes

500g lean chicken mince, raw  

2 tsp each garlic powder and paprika 

1 tsp each onion powder and smoked paprika 

100g buffalo sauce (I like Franks Red Hot Buffalo Sauce and the Sauce Shop Buffalo Sauce)

80g light mature cheddar, grated 

2 tbsp extra light mayo

70g fat free Greek yoghurt

2 tsp ranch seasoning powder – I love 

2 spring onions, finely sliced 

Handful of parsley, finely chopped 

METHOD

1. Wash the potatoes and then chop into fries. Pat dry, add to a bowl, spray with 1kal and add 1 tsp each of garlic powder and paprika. Season generously with salt. Pop in the air fryer and fry on 180c for 16-18 minutes, shaking throughout to make sure they brown evenly.
2. While the fries are cooking make the buffalo chicken. Spray a large non stick frying pan with 1kal, add the chicken mince and 1 tsp each of paprika, smoked paprika, garlic powder and onion powder. Season with salt and pepper. Fry the chicken for 6-8 minutes, until the chicken is cooked through. 
3. Add most of the buffalo sauce (reserve a little for dressing) with a splash of water and simmer for a few minutes. Add the butter, let it melt and stir through.
4. In a small bowl mix the mayo, yoghurt and ranch powder with 2 tbsp cold water. You want the consistency to be drizzleable. 
5. Pre heat the oven to 180c then get ready to assemble. 
6. Take a large baking dish and add the cooked fries to the bottom. Add the chicken mince to the top, then sprinkle over the cheese. Pop in the oven for 5 minutes until the cheese has melted.
7. Remove from  the oven, split between 4 bowls and top each with a drizzle of the ranch sauce, the reserved buffalo sauce, a sprinkle of spring onions and a pinch of parsley. 

The post Buffalo Chicken Loaded Fries first appeared on Slimming Kitchen Secrets.

Before you start making the sauce, decide which accompaniment you fancy. I’ve made this with several options but my favourites are roast potatoes, pan fried new potatoes (boil potatoes til soft, smash a little and then crisp up in a frying pan) or rice. I usually serve with green beans (boiled for a few minutes and then finished in a 1sp of light butter, lemon juice and salt and pepper) or asparagus. All make for a lovely dish that feels like a real indulgence. Just remember to add the extra points for whichever accompaniment you prefer (I usually have 6sps worth of potatoes or rice).

SMART POINTS AND NUTRITIONAL INFORMATION

Serves 4 – 3sp on BLUE and PUPLE, 5sp on GREEN for the chicken in tarragon sauce

Per serving – 330 calories, Fat 5.1g, Carbs 10.4g, Protein 64.8g

INGREDIENTS

4 x chicken breasts (around 200g raw weight per breast)

1 large leek, washed, woody end removed and sliced into thin rounds

3 cloves of garlic, peeled and finely chopped

300g chestnut mushrooms, cleaned and sliced

1 heaped tbsp of plain flour

125ml white wine

2 tsp Dijon mustard

500ml chicken stock (made of 1 chicken stock cube)

4 tbsp light crème fraiche

Few sprigs of fresh tarragon (one left whole and 2 chopped finely)

METHOD

Note – Before you start cooking this one, have a read of the short blurb above so you can choose your accompaniment and pop it on at the right time whilst cooking the sauce.

1. Season the chicken breasts with salt and black pepper. Take a large saucepan or frying pan, spray with 1kal and on a medium/high heat fry the chicken breasts for 2-3 minutes on each side until browned. The chicken doesn’t need to be cooked through at this point, you just want some colour on the meat. Remove the chicken from the pan and pop to one side.
2. In the same pan, spray again with 1kal and add the leek. Season with salt and black pepper and fry for 3-4 minutes until the leek starts to soften. Add a little water if the pan starts to get dry.
3. Add the garlic and mushrooms and fry for 2 minutes.
4. Finally add the plain flour, stir through and fry for another minute.
5. Next add the white wine, simmer for a few minutes until reduced by half and then add the chicken stock, the mustard and the whole sprig of tarragon. Add the chicken back to the pan. Bring to the boil and then reduce to a simmer.
6. Simmer for 20 minutes until the liquid is reduced slightly and has started to thicken.
7. Reduce the heat to low/medium and then add the crème fraiche. Stir through until well combined, simmer for another few minutes and then remove from the heat.
8. Finally stir through the fresh tarragon. Taste and season with more salt and pepper if required.
9. Serve with the accompaniment of your choice.
10. Enjoy!

Print

Creamy Tarragon Chicken

WW - 3sp on BLUE and PUPLE, 5sp on GREEN for the chicken in tarragon sauce

Calories per serving – 330 calories, Fat 5.1g, Carbs 10.4g, Protein 64.8g

Servings 2

Ingredients

• 4 x chicken breasts around 200g raw weight per breast
• 1 large leek washed, woody end removed and sliced into thin rounds
• 3 cloves of garlic peeled and finely chopped
• 300 g chestnut mushrooms cleaned and sliced
• 1 heaped tbsp of plain flour
• 125 ml white wine
• 2 tsp Dijon mustard
• 500 ml chicken stock made of 1 chicken stock cube
• 4 tbsp light crème fraiche
• Few sprigs of fresh tarragon one left whole and 2 chopped finely

Instructions

• Note - Before you start cooking this one, have a read of the short blurb above so you can choose your accompaniment and pop it on at the right time whilst cooking the sauce.
• Season the chicken breasts with salt and black pepper. Take a large saucepan or frying pan, spray with 1kal and on a medium/high heat fry the chicken breasts for 2-3 minutes on each side until browned. The chicken doesn’t need to be cooked through at this point, you just want some colour on the meat. Remove the chicken from the pan and pop to one side.
• In the same pan, spray again with 1kal and add the leek. Season with salt and black pepper and fry for 3-4 minutes until the leek starts to soften. Add a little water if the pan starts to get dry.
• Add the garlic and mushrooms and fry for 2 minutes.
• Finally add the plain flour, stir through and fry for another minute.
• Next add the white wine, simmer for a few minutes until reduced by half and then add the chicken stock, the mustard and the whole sprig of tarragon. Add the chicken back to the pan. Bring to the boil and then reduce to a simmer.
• Simmer for 20 minutes until the liquid is reduced slightly and has started to thicken.
• Reduce the heat to low/medium and then add the crème fraiche. Stir through until well combined, simmer for another few minutes and then remove from the heat.
• Finally stir through the fresh tarragon. Taste and season with more salt and pepper if required.
• Serve with the accompaniment of your choice.
• Enjoy!

The post Creamy Tarragon Chicken first appeared on Slimming Kitchen Secrets.

POINTS AND NUTRITIONAL INFORMATION

Serves 2 – per serving = 4 points or 226 cals, 7.6g fat, 23.0g carbs. 15.7g protein

Ingredients

2 ripe peaches, halved and destoned

2 teaspoons brown sugar

1/2 teaspoon ground cinnamon

10 strawberries, sliced

20 unsalted pistachios, deshelled and roughly crushed in a pestle and mortar

200g fat free Greek yoghurt

1 tsp honey

Method

1. Pre heat the oven to 180c. Place the peaches cut side up into a small oven dish. Sprinkle with 2 tsp brown sugar and ½ tsp cinnamon and put in the oven for 30 minutes.
2. Take four pieces of tin foil and sit each peach half inside a piece of foil, uncovered.
3. Sprinkle the peaches with the brown sugar and cinnamon, wrap each peach so they are totally covered and pop into a small baking dish. Bake in the oven for 30 minutes.
4. While the peaches are baking, slice the strawberries and crush the pistachios.
5. Once cooked, remove the peaches from the oven and leave to cool for a few minutes. Remove from the foil and then slice each half into three wedges.
6. Splitting between two bowls, add the yoghurt, the peaches and the strawberries, then top with the crushed pistachios and a little drizzle of honey.

The post Sweet Baked Peaches with Yoghurt, Strawberries and Pistachios first appeared on Slimming Kitchen Secrets.

I used Warburton’s Soft White Rolls for this burger in particular as I love how the soft roll goes with the crunchy slaw. They work out at 4sp each so if you use anything else, be sure to remember to adjust the points.

Glazed Korean Beef Burgers

Ingredients

For the burger patties – ( makes 6 patties – 3sp per patty on all plans)

500g lean beef mince

1 tsp sesame oil

3 garlic cloves, peeled and grated

Thumb sized piece of ginger, peeled and grated (or ½ tbsp ginger paste)

1 tbsp tomato ketchup

½ tbsp hoisin sauce

1 tsp light soy sauce

1 tsp rice wine vinegar

1 tsp honey

1 tbsp gochujang paste

150ml water

For the slaw – makes 6 portions – 1sp per portion on all plans

½ finely shredded red cabbage

1 small carrot, peeled and grated

3 tbsp lightest mayonnaise

1 tsp honey

1 tbsp rice wine vinegar

2 tsp sriracha chilli sauce

To serve

Bun of your choice (I used a Warburton’s White Sliced Roll which is 4sp on all plans)

Salad leaves

2 spring onions, sliced

Butternut Squash Chips (if you fancy)

Method

Take a frying pan, spray with 1kal and add the sesame oil, garlic and ginger. Fry for a few minutes and then add the ketchup, hoisin sauce, soy sauce, rice wine vinegar, honey, gochujang and water. Stir and simmer for a few minutes until the sauce thickens a little and turn the heat down to low.

Take a large bowl, add the mince, season with salt and pepper and add half of the sauce from the pan. Combine everything together and form into burger patties. Pop into the fridge for 30 minutes to let the burgers set a little.

Whilst the burgers are setting you can make the slaw. To a large bowl add the mayo, honey, rice wine vinegar and sriracha and mix. Remove a little of the sauce mix and pop into a small bowl (you will spread this on the burger buns later when you are building the burger). Add the red cabbage and carrot to the large bowl, mix everything together and season with salt to taste. Pop in the fridge until you serve.

Next take a griddle/frying pan, heat and spray with 1kal and then, cooking 2 burgers at a time, cook the burgers for 4-5 minutes on each side until cooked through. Keep in a warm oven until all the burgers are cooked and then, using half the remaining glaze, brush over the burgers and pop back in the oven for a few minutes (add a little water to the glaze if its reducing to make it more saucy). Finally remove the burgers from the oven and brush with the last of the glaze.

To serve, spread the base of the bun with a little of the reserved mayo sauce mix, top with salad leaves, then a burger, then a spoonful of the slaw and then a sprinkle of spring onions. Squish down a bit and enjoy!

The post Glazed Korean Beef Burgers first appeared on Slimming Kitchen Secrets.

Having had a craving for apple pie recently, I decided to combine the two dishes together to come up with something that would fill me until lunch but would satisfy my need for something sweet and fruity.

The result was delicious and definitely worth giving a go. The recipe below makes 6 ‘muffins’ and I usually have 3 for breakfast for 3sp however if you are a little more hungry you can have all 6 for 6sp.

If you plan to make a few batches of these they keep in the fridge very nicely for a few days so you can grab and go!

Apple Pie Baked Oats

Ingredients

Serves 2 = 3sp per serving (Flex)

1 Bramley apple, peeled, cored and chopped into 1cm cubes

1 tbsp sweetener

½ tsp cinnamon

¼ tsp nutmeg powder

50g porridge oats

1 egg, beaten

50ml skimmed milk

1 tsp baking powder

Low fat yoghurt (to serve, optional)

Method

Preheat the oven to 180c.

Take small saucepan and add the apple, sweetener, cinnamon and nutmeg. Add 200ml of water, pop on a lid and simmer on a medium heat for 15 minutes (until the apple starts to break down but still retains a bit of its shape/texture). Remove from the heat and pop to one side.

Whilst the apple is simmering, take a large bowl and add the oats, beaten egg, milk and baking powder. Whisk until the mixture is smooth and then fold through the apple mixture.

Take 6 silicone cupcake cases (or paper cases if you prefer), spray with 1kal and then add the mixture, splitting evenly between all of the cases.

Pop in the oven for 25-30 minutes until cooked through (a sharp knife should come out of the muffin clean).

Serve with a dollop of low fat yoghurt and a final sprinkle of cinnamon.

Enjoy!

The post Apple Pie Baked Oats – 6sp first appeared on Slimming Kitchen Secrets.

If you prefer a ‘pulled’ chilli you can also make it this way. Instead of cubing the chicken breast, leave it whole. Add it to the dish at the same point and once cooked through, shred with two forks (make sure you do this before you add the beans, coriander and sour cream).

POINTS AND NUTRITIONAL INFORMATION

Serves 6 – per serving = 4 points or 311 cals, 10.0g fat, 21.5g carbs, 32.5g protein

Ingredients

1 x white onion, diced

90g chorizo ring, skin removed and sliced

3 peppers, deseeded and diced

2 red chillies, finely chopped (deseeded if you don’t like it too hot)

3 cloves of garlic, peeled and finely minced

250g chestnut mushrooms, sliced

2 tsp chilli powder

1 tsp each of ground cumin, paprika, smoked paprika and sugar

½ tsp salt

¼ tsp cayenne pepper

2 tbsp tomato puree

400g tin of chopped tomatoes

1 x chicken stock cube made up with 250ml boiling water

2 tsp cornflour

400g chicken breast, raw, cubed

400g tin kidney beans in water, drained

400g tin of cannellini or butter beans in water, drained

3 tbsp light soured cream

15g fresh coriander, roughly chopped

Low calorie cooking spray

Salt and black pepper

Method

1. Take a large saucepan, spray with low-calorie cooking spray and add the onion. Fry for 5–6 minutes until it starts to soften, adding a little water if the pan starts to get dry.
2. Next, add the chorizo, peppers and chilli and fry for another 2 minutes until the oil from the chorizo starts to release. Then, add the garlic and mushrooms and fry for another couple of minutes.
3. Add the chilli powder, cumin, paprika, smoked paprika, sugar, salt and cayenne pepper. Stir the spices through the vegetables and add a splash of water so they don’t burn.
4. Add the tomato purée, stir and fry for a moment, and then add the chopped tomatoes and the chicken stock. Stir to combine everything together.
5. Pop the cornflour into a small cup and add a splash of cold water to it to make a thick paste. Add to the saucepan. Then add the raw diced chicken.
6. Bring to the boil and then reduce to a simmer for 20 minutes, until the chicken is cooked through and the sauce has thickened nicely.
7. Add the beans and simmer for another 10 minutes.
8. Turn off the heat and add the sour cream and fresh coriander. Stir through, season to taste and serve with the accompaniments of your choice.

The post Chicken and Chorizo Chilli first appeared on Slimming Kitchen Secrets.

At only 4sp per portion, this recipe takes advantage of some of the new fabulous zero SP foods (black beans and kidney beans) as well as a few of the old 0sp favourites (my favourite, butternut squash) to give it a lovely earthy, savoury flavour, with a hit of smoky chorizo to pack it with flavour and interest.

It’s a recipe that can be made in an evening for dinner or equally split between a few Tupperware dishes and kept for packed lunches in the week.

Brazilian Chorizo and Black Bean Stew

Serves 4 = 4sp per serving (flex)

Ingredients

60g chorizo, chopped into thin half moon shapes

1 large onion, peeled and finely chopped

2 peppers (I used red and yellow), deseeded and diced

2 cloves of garlic, peeled and finely chopped

1 red chilli, finely chopped

1 tsp each smoked paprika and cumin

½ tsp ground coriander

½ small butternut squash, peeled, seeds removed and chopped into 1cm cubes (around 400g)

1 chicken stock cube made up with 400ml boiling water

1 x 400g tin of chopped tomatoes

1 x 400g tin of black beans, drained

1 x 400g tin of kidney beans, drained

Handful of fresh coriander, roughly chopped

4tsp lightest soured cream

Method

Take a large frying pan, spray with 1kal and put on a medium heat. Add the chorizo and onion and fry for a few minutes until the oils in the chorizo start to release and the onions start to soften. Add a little water to stop the onions sticking if required.

Next add the pepper, garlic and chilli and fry for another 3-4 minutes then add the smoked paprika, cumin, ground coriander and butternut squash cubes. Fry for another minute and then add the chicken stock and chopped tomatoes. Season with salt and pepper, bring to the boil and then reduce to a simmer for 20 minutes (or until the BNS is soft enough to eat but not mushy). Add a little more water if the sauce gets too thick.

Add the drained black beans and kidney beans and simmer for a final 5 minutes.

Serve topped with a handful of fresh coriander and a tsp of sour cream per person.

Enjoy!

The post Brazilian Chorizo and Black Bean Stew – 4sp first appeared on Slimming Kitchen Secrets.

Because this serves 4, the hubbie and I also had this for lunch the next day at work and instead of fish, I added 100g of roasted chicken, shredded before I warmed it up. Perfection!

If you like your curries hot, use a nice hot chilli such as a scotch bonnet. If not and you like a medium heat, go for a regular red chilli. If you are more of a mellow fellow, omit the chilli and just use the chilli flakes.

The ingredients list here might look long but I assure you, the majority of it will already be found in our store cupboard (especially if you’ve made some of my other recipes!!).

POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 3 points or 414 cals, 15.3g fat, 35.3g carbs, 33.7g protein

Ingredients

For the curry

1 tbsp each cumin seeds and coriander seeds

1 large onion, peeled and finely chopped

4 cloves of garlic, peeled and finely chopped

2-3cm piece of ginger, peeled and grated

1 red chilli, finely chopped

1 tbsp curry powder (roasted curry powder if you have it, if not normal is fine)

1 tsp each turmeric, cayenne pepper and salt

½ tsp each cinnamon and chilli flakes

400g tin of chopped tomatoes

200g dried red lentils

1 vegetable stock cube made up with 1 litre of boiling water

200ml light coconut milk

200g fresh spinach, roughly chopped

1 lemon

15g fresh coriander, roughly chopped

Low calorie cooking spray

Salt and black pepper

For the fish

1 ½ tsp light butter

1/2 tsp turmeric

1 garlic clove, peeled and crushed

1 tbsp finely chopped fresh coriander

4 x 90g seabass fillets (with skin), raw

Method

1. Take a large saucepan, pop on the heat and dry toast the cumin seeds and coriander seeds for a minute or two until you can smell the gorgeous aromas coming off them. Pop them in a pestle and mortar and grind to a powder. Leave to one side.
2. Spray the now empty pan with low-calorie cooking spray, add the onion, garlic, ginger and chilli and fry for 5–6 minutes until the onion is soft, adding a little water if the pan gets too dry. Next, add the crushed cumin and coriander seeds, the curry powder, turmeric, cayenne pepper, salt, cinnamon and chilli flakes. Fry for another minute and then add the tomatoes, lentils and vegetable stock.
3. Bring to the boil and then reduce to a simmer. Simmer for 40 minutes or until the lentils are cooked and nice and soft, stirring throughout (otherwise the lentils tend to stick). Add a splash of water if required to stop the sauce dryingout.
4. Once reduced and thickened a little, pour in the coconut milk, add the spinach and keep simmering until the spinach is wilted. Season to taste and then keep the sauce warm while you cook the fish.
5. For the fish, take a small bowl and mix together the butter, turmeric, garlic and coriander until well combined and soft. Rub the mix over the flesh side of your fish fillets (not on the skin side). Season the fish with salt and pepper.
6. Take a large frying pan, spray with low-calorie cooking spray and bring to a medium heat. Add the fish to the pan, skin-side down, and fry for 4–5 minutes. Turn over and cook for another few minutes until cooked through or to your liking. This should give you a nice crispy skin and lovely, tender fish flesh.
7. To finish the curry, squeeze over the juice of half the lemon, sprinkle in the coriander and stir. Top with the fish and serve with a small slice of lemon

The post Coconut Lentil Curry with Seabass first appeared on Slimming Kitchen Secrets.

As always, the heat of a stir fry is personal taste. If you like things spicy, add a few chilli flakes to the sauce and leave the seeds in the chilli. If not, omit the chilli altogether.

POINTS AND NUTRITIONAL INFORMATION

Serves 2 – per serving = 7 points or 534 cals, 11.7g fat, 56.7g carbs, 49.8g protein

For the sauce

2 tbsp Thai red curry paste

2 tbsp powdered peanut butter (I get mine in Sainsbury’s but most big supermarkets sell it next to the normal peanut butter)

1 tbsp dark soy sauce

½ tbsp honey

1 tsp curry powder

Juice of 1 lime

½ tsp cornflour

For the Stir Fry

1 red onion, sliced

1 pepper, deseeded and sliced

3 garlic cloves, finely chopped

Thumb sized piece of ginger, peeled and grated

1 red chilli, deseeded and sliced

100g mange tout, halved

300g chicken breast, diced into 1cm cubes

200g pack fresh egg noodles

1/2 lime, quartered 

Low calorie cooking spray

Salt and pepper

Method

1. Begin by making the sauce. Pop all the sauce ingredients into a small bowl with 2 tablespoons water, mix together and put to one side.
2. Next, take a wok, spray with low-calorie cooking spray and fry the onion and peppers for a few minutes until the onion softens a little. Then add the garlic, ginger, chilli and mange tout. Fry for another few minutes and then remove the veg from the pan, popping to one side on a plate.
3. Spray the same wok again with low-calorie cooking spray, add the chicken, season with salt and pepper, then fry for 6–7 minutes until cooked through.
4. Add the sauce and toss through the chicken. Simmer for a minute or two until the sauce starts to thicken a little and then add the veggies back to the pan.
5. Add the noodles to the pan and toss through the chicken, veggies and sauce.
6. Once the noodles are hot, split between two bowls and serve each portion with a wedge of lime for squeezing.

Variation – I’ve made this stir-fry with traditional fresh egg noodles but you can also make it with butternut squash noodles, which are equally delicious but have significantly fewer calories. You can find them pre-prepared in some supermarkets or you can spiralize them yourself. If you’d like to use them, make sure they are softened in the microwave for about 3 minutes (either in a bowl, covered in cling film with a few holes, or in the plastic bag from the shop), shaking halfway through.

The post Malaysian Chicken Satay Stir Fry first appeared on Slimming Kitchen Secrets.