Whilst it’s an ideal veggie dish, it’s also lovely served with some roasted chicken thighs on the side (which I roasted in a lemony, garlicky, herby marinade) or you can add 200g of lean beef mince to the sauce (fry this off first before you start frying the garlic for the sauce) if you want to bulk it out further. Just remember to tweak the points/calories to suit. Best of all, this dish is quick and easy to prepare and requires minimal chopping!

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 5 points or 182 cals, 11.6g protein, 7.8g fat, 28g carbs

INGREDIENTS

2 large aubergines, halved

2 tsp olive oil

1 tsp each oregano and garlic powder

2 cloves of garlic, finely minced

Pinch of chilli flakes

400g tin of chopped tomatoes (Mutti are my fav)

1 tsp oregano

½ tsp each white sugar and balsamic vinegar

200g reduced fat feta

Handful of fresh basil, shredded

METHOD

1. Pre heat the oven to 180c.
2. Take each aubergine half and using a sharp knife, lightly score a ‘criss cross’ pattern into the surface. Pop face up in a baking tray and brush with olive. Season with salt and pepper and sprinkle over 1 tsp oregano and garlic powder. Pop into the oven, uncovered for 45 minutes until the aubergine is soft and juicy.
3. Meanwhile take a small pan, spray with 1kal, heat to medium and gently fry the garlic for a minute. Add the chopped tomatoes, half a can of water, a further teaspoon of oregano, a pinch of chilli flakes as well as the sugar and balsamic vinegar.  Season with salt and pepper and simmer on a medium heat for 20-25 minutes until the sauce is reduced and has started to thicken. Remove from the heat.
4. Once the aubergine is cooked, remove the baking dish from the oven and pour over the reduced tomato sauce. Crumble over the feta and then pop back in the oven for 15 minutes to melt.
5. Remove from the oven and finish with a good sprinkle of fresh basil.

Enjoy!

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

The post Feta Baked Aubergine first appeared on Slimming Kitchen Secrets.

A few things to note when making this. You want to use whole rolled oats as the base as you want the granola to have as much bite as possible. You can use whichever nuts and seeds you fancy, I’ve just listed my preferences below. You can also add other flavourings such as ginger, nutmeg or even a little orange zest. Feel free to play with the recipe to your own taste.

If you don’t have maple syrup you can replace it with honey and if you prefer you can use coconut oil instead of olive oil. If you do use coconut oil, make sure you melt it in a pan with the syrup before you add to the dry mix.

If you make any changes to the recipe set out below, remember to recalculate the points/nutritional information.

Keep an eye on the granola when its in the oven as you don’t want to it catch, otherwise it will end up with a slight burned flavour which you don’t want!

I like to serve my granola with 0% fat free Greek Yoghurt and some berries and it is the most delicious way to start the day!

WW POINTS AND NUTRITIONAL INFORMATION

Makes 16 portions of granola – 30g each 

Per serving = 5 points or 208 cals, 13.3g fat, 21.3g carbs, 3.5g protein

INGREDIENTS

1. 200g whole rolled oats
2. 150g nuts/seeds of your choice (I use 50g each of walnut halves and pecans and 25g each of flaked almonds and mixed seeds) – give the larger nuts a rough chop so you don’t have huge chunks)
3. 1 tbsp cinnamon (you can add a little ground ginger if you fancy too)
4. 2 pinches salt
5. 75g olive oil
6. 75g maple syrup
7. 2 tsp vanilla extract

50g mixed dried fruit (I used raisins and cranberries)

METHOD

1. Pre heat the oven to 160c and line a large baking tray with baking paper.
2. In a large bowl add the oats, nuts and seeds, cinnamon and salt and give a good mix.
3. In a large jug mix together the olive oil, maple syrup and vanilla.
4. Pour the wet mix over the dry mix and combine.
5. Add to the lined baking tray and pop in the oven for 20 minutes.
6. Remove from the oven, move everything around so the uncooked bits underneath are on top and then pop back in the oven for another five minutes.
7. Check again and put back in the oven for a final 5 minutes (if it needs it).
8. Remove from the oven and add the dried fruit.
9. Let cool completely then add to an air tight container.
10. Enjoy!
    

    You can keep this for up to 4 weeks in an air tight container and the recipe makes loads. Make sure you weigh out your portion as it’s easy to over pour with this one!

    
    

    I love to serve mine with 0% fat Greek yoghurt and some fresh fruit. All 0 point additions!

    
    

Don’t forget you can find more delicious recipes like this one in my book ‘Slimming Kitchen Secrets’ – get your copy now!

The post Healthier Homemade Granola first appeared on Slimming Kitchen Secrets.

You can make this dish in the oven if you don’t have an air fryer. Just cook the chicken on 180c until golden, turning halfway, until cooked through (it will likely take 20-25 minutes in the oven as the air fryer speeds up the cooking process considerably).

I’ve used a cornflake crumb in this recipe as it adds a great crunch to the dish and it stops the coating going soggy once the sauce is added.

You can serve the chicken however you like. My favourite way is inside a bun with garlic mayo, lettuce, spring onions and sesame seeds).

Let me know if you try it with something different!

WW POINTS AND NUTRITIONAL INFORMATION

Serves 6

WW – 5 points per serving or 326 calories, 8.6g fat, 27g carbs, 33.6g protein

INGREDIENTS

600g chicken breast, raw and cut into long strips ( around 3cm wide)

1 tbsp each rice vinegar and light soy sauce

1 tsp each garlic and ginger paste

1 tsp Korean red pepper flakes (or pinch of chilli flakes)

Salt and pepper

2 eggs

120g cornflakes

2 tbsp each gochujang Korean chilli paste, ketchup and light soy sauce

1 tbsp honey

½ tbsp sesame oil

2 cloves garlic, peeled and finely minced

50ml water

4 spring onions

Sprinkle of sesame seeds

To serve – make sure you add the extra points/calories for your chosen accompaniments

Light garlic mayo (1 tbsp light mayo mixed with a little garlic powder)

Bun

Lettuce leaves

METHOD

1. Add the chicken strips into a large bowl. Add the rice vinegar, light soy, garlic, ginger, Korean Pepper flakes (or chilli flakes) and salt and pepper. Mix and then pop to one side while you prepare everything else. You can leave the chicken to marinade for a while if you have time, just cover and pop in the fridge.
2. Add the eggs into a bowl and whisk.
3. Take a clean tea towel, add the cornflakes into the centre and then twist closed. Holding over another clean bowl, begin to crush the cornflakes until they are broken up nicely (although not small enough that they become dust). I just did this with my hands. Pour the crushed flakes into the bowl and chuck the tea towel in the wash.
4. Get ready to bread the chicken by having your chicken on the left, egg bowl in the middle and cornflake bowl on the right. Pop a large clean baking sheet to the right of the cornflake bowl to add the coated chicken.
5. Get the air fryer (or oven) ready. Pop some baking paper in the bottom of the air fryer (or on an oven tray – if using the oven pre heat to 180c).
6. Taking each strip of chicken in turn, dip in the egg and then dredge in the cornflake crumb until covered. Pop onto a baking sheet. Once all of the chicken is coated, pop into the air fryer. You can either do this in two batches or use some of the additional ‘shelves’ to double the amount of space you have to cook.
7. Air fry on 180c for 15 minutes – turning halfway, til golden, crispy and cooked through
8. Whilst the chicken is cooking, make the sauce. In a pan combine the gochujang, ketchup, light soy, honey, sesame oil, garlic and water. Heat gently and once warmed through, take off the heat. Add a little more water if the consistency is too thick, you want it drizzleable. #
9. Once the chicken is cooked, remove from the airfryer, pop into a large bowl and pour over the gochujang sauce. Toss to combine (gently) being careful that you don’t knock any of the cornflake crumb off the chicken.
10. Serve as you fancy, I like mine in a bun with garlic mayonnaise, lettuce, spring onion and sesame seeds.
11. Enjoy!

Print

Crunchy Korean Chicken

WW POINTS AND NUTRITIONAL INFORMATION

Serves 6

WW – 5 points per serving or 326 calories, 8.6g fat, 27g carbs, 33.6g protein

Servings 6

Ingredients

• 600 g chicken breast raw and cut into long strips ( around 3cm wide)
• 1 tbsp each rice vinegar and light soy sauce
• 1 tsp each garlic and ginger paste
• 1 tsp Korean red pepper flakes or pinch of chilli flakes
• Salt and pepper
• 2 eggs
• 120 g cornflakes
• 2 tbsp each gochujang Korean chilli paste ketchup and light soy sauce
• 1 tbsp honey
• ½ tbsp sesame oil
• 2 cloves garlic peeled and finely minced
• 50 ml water
• 4 spring onions
• Sprinkle of sesame seeds
• To serve add extra points/calories
• Garlic mayo
• Bun
• Salad
• Fries

Instructions

• Add the chicken strips into a large bowl. Add the rice vinegar, light soy, garlic, ginger, Korean Pepper flakes (or chilli flakes) and salt and pepper. Mix and then pop to one side while you prepare everything else. You can leave the chicken to marinade for a while if you have time, just cover and pop in the fridge.
• Add the eggs into a bowl and whisk.
• Take a clean tea towel, add the cornflakes into the centre and then twist closed. Holding over another clean bowl, begin to crush the cornflakes until they are broken up nicely (although not small enough that they become dust). I just did this with my hands. Pour the crushed flakes into the bowl and chuck the tea towel in the wash.
• Get ready to bread the chicken by having your chicken on the left, egg bowl in the middle and cornflake bowl on the right. Pop a large clean baking sheet to the right of the cornflake bowl to add the coated chicken.
• Get the air fryer (or oven) ready. Pop some baking paper in the bottom of the air fryer (or on an oven tray – if using the oven pre heat to 180c).
• Taking each strip of chicken in turn, dip in the egg and then dredge in the cornflake crumb until covered. Pop onto a baking sheet. Once all of the chicken is coated, pop into the air fryer. You can either do this in two batches or use some of the additional ‘shelves’ to double the amount of space you have to cook.
• Air fry on 180c for 15 minutes – turning halfway, til golden, crispy and cooked through.
• Whilst the chicken is cooking, make the sauce. In a pan combine the gochujang, ketchup, light soy, honey, sesame oil, garlic and water. Heat gently and once warmed through, take off the heat. Add a little more water if the consistency is too thick, you want it drizzleable. #
• Once the chicken is cooked, remove from the airfryer, pop into a large bowl and pour over the gochujang sauce. Toss to combine (gently) being careful that you don’t knock any of the cornflake crumb off the chicken.
• Serve as you fancy, I like mine in a bun with garlic mayonnaise, lettuce, spring onion and sesame seeds.
• Enjoy!

The post Crunchy Korean Chicken first appeared on Slimming Kitchen Secrets.

If you struggle to get a hold of any of the ingredients (like me!!) Amazon has lots of the ingredients that you need, and most are on prime delivery. I’ll pop them in my shop here if you want to take a look. I bought them and have used them time and time again so they are worth the extra effort.

I serve my Thai curry with 60g (dried) fluffy jasmine rice per person (for an extra 6 points per portion).

WW POINTS AND NUTRITIONAL INFORMATION

For the Curry – serves 4 = 5 points (+1 for non starchy veg) – add points for the rice separately 

Per serving – 298 calories, Fat 10.7g, Carbs 15.1g, Protein 42.3g

INGREDIENTS

For the paste

• 12 dried red kashmiri chillies, deseeded and chopped into rough 1cm chunks
• 1 tbsp each lemongrass paste and galangal paste
• 8 garlic cloves, peeled and roughly chopped
• ½ tbsp shrimp paste
• 1 tsp each ground coriander, ground cumin, paprika and white pepper
• 1 tbsp fresh coriander, leaves and stalks
• 1 shallot, peeled and roughly chopped
• Zest of 1 lime
• 100-150ml reserved chilli soaking water
• ½ sp each sugar and salt

For the curry

• 1 tsp vegetable oil
• 250ml chicken stock (made up with 1 stock cube)
• 400ml can of light coconut milk
• 6 kaffir lime leaves
• 1 tbsp light brown sugar
• 2 tsp fish sauce
• 500g chicken breast, raw, cut into inch sized chunks
• Pack of green beans (170g), trimmed and halved
• ½ bunch of basil leaves (Thai basil if you can get it)
• Juice of 1 lime, quartered

To garnish

• Fresh red chilli, sliced (and deseeded if you don’t like it too hot
• Handful of fresh coriander, roughly chopped
• Jasmine rice

METHOD

1. Begin by making the paste. Put the chillies into a large bowl, cover with boiling water and leave to soak. After 15 minutes, remove the chillies from the bowl and keep the soaking water to one side.
2. Take a blender and add the chillies along with all of the other paste ingredients. Blend for 10-60 seconds, adding more of the reserved water to get the right paste consistency if needed.
3. Take a large pan, heat 1 tsp vegetable oil and then add the curry paste. Fry for 2 minutes until the you can smell the aromas starting to release.
4. Add the stock, coconut milk, lime leaves, sugar and fish sauce. Stir to combine and then add the raw chicken.
5. Bring to a simmer and then reduce the heat. Simmer with the lid off for 15-20 minutes until the sauce has started to reduce and thicken up and the chicken is cooked through.
6. Taste and add a little fish sauce or sugar to taste.
7. Finally add the green beans and simmer for another 3 minutes until they have started to soften.
8. Add the basil and then get ready to plate up.
9. Serve the curry with some fluffy jasmine rice and garnish with a little fresh chilli, coriander and a slice of lime.
10. Enjoy!
    

    Print

    Thai Red Curry

    WW POINTS AND NUTRITIONAL INFORMATION

    For the Curry – serves 4 = 5 points per serving (+1 for non starchy veg) - add extra points for the rice

    Per serving – 298 calories, Fat 10.7g, Carbs 15.1g, Protein 42.3g

    Servings 4

    Ingredients

    • For the paste
    • 12 dried red kashmiri chillies deseeded and chopped into rough 1cm chunks
    • 1 tbsp each lemongrass paste and galangal paste
    • 8 garlic cloves peeled and roughly chopped
    • ½ tbsp shrimp paste
    • 1 tsp each ground coriander ground cumin, paprika and white pepper
    • 1 tbsp fresh coriander leaves and stalks
    • 1 shallot peeled and roughly chopped
    • Zest of 1 lime
    • 100-150 ml reserved chilli soaking water
    • ½ sp each sugar and salt
    • For the curry
    • 1 tsp vegetable oil
    • 250 ml chicken stock made up with 1 stock cube
    • 400 ml can of light coconut milk
    • 6 kaffir lime leaves
    • 1 tbsp light brown sugar
    • 2 tsp fish sauce
    • 500 g chicken breast raw, cut into inch sized chunks
    • Pack of green beans 170g, trimmed and halved
    • ½ bunch of basil leaves Thai basil if you can get it
    • Juice of 1 lime quartered
    • To garnish
    • Fresh red chilli sliced (and deseeded if you don’t like it too hot
    • Handful of fresh coriander roughly chopped
    • Jasmine rice

    Instructions

    • Begin by making the paste. Put the chillies into a large bowl, cover with boiling water and leave to soak. After 15 minutes, remove the chillies from the bowl and keep the soaking water to one side.
    • Take a blender and add the chillies along with all of the other paste ingredients. Blend for 10-60 seconds, adding more of the reserved water to get the right paste consistency if needed.
    • Take a large pan, heat 1 tsp vegetable oil and then add the curry paste. Fry for 2 minutes until the you can smell the aromas starting to release.
    • Add the stock, coconut milk, lime leaves, sugar and fish sauce. Stir to combine and then add the raw chicken.
    • Bring to a simmer and then reduce the heat. Simmer with the lid off for 15-20 minutes until the sauce has started to reduce and thicken up and the chicken is cooked through.
    • Taste and add a little fish sauce or sugar to taste.
    • Finally add the green beans and simmer for another 3 minutes until they have started to soften.
    • Add the basil and then get ready to plate up.
    • Serve the curry with some fluffy jasmine rice and garnish with a little fresh chilli, coriander and a slice of lime.
    • Enjoy!

The post Thai Red Curry 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.

One of best things about cooking prawns is it takes minutes, perfect for a quick and easy dinner. I like to make this recipe on food shop day as, save for a little chopping and whizzing, its on the table in less than 15 minutes and there are plenty leftovers to use for lunches afterwards.

For this recipe you will need 3 large prawns per taco (or four or five smaller prawns) so keep that in mind when you go shopping.

The black bean salsa and avocado cream recipes make more than just 2 portions so you will have left overs to use in lunches. I’ll either have them with more prawns or with shredded roast chicken breast in a salad (use the avocado cream as the dressing).

The key to these tacos is the corn tortilla. I’ve tried them with normal wheat tortillas and they are lovely but the corn tortillas take them to the next level. I love the Old El Paso Street Market White Corn Tortillas as they are 2sp (or 53 cals) each or 3sp for 2 which is enough for me.

You can add anything you fancy to these tacos, a little feta also sets them off nicely – just be sure to add the extra points.

SMART POINTS AND NUTRITIONAL INFORMATION

Serves 2 = 5sp per serving on BLUE and PURPLE and 6sp per serving on GREEN (based on each person having 2 tacos)

Breakdowns –

• BLUE and PURPLE – Prawns – 1sp, Salsa – 0sp, Cream – 1, Tortillas 3sp for 2
• GREEN – Prawns – 1, Salsa – 1sp, Cream – 1sp, Tortillas 3sp for 2

Per serving – 278 calories, Fat 5.7g, Carbs 38.2g, Protein 17.1g

INGREDIENTS

For the prawns (serves 2)

12 large king prawns (frozen or fresh, if frozen make sure they are thoroughly defrosted before cooking)

2 tsp cajun spice

1 lime (zest only)

For the black bean salsa (serves 8)

1 small tin of black beans (around 285g), drained

1 small tin of sweet corn (285g), drained

1 small red onion, peeled and very finely diced

3 tomatoes, cut into 1cm chunks

2 spring onions, finely sliced

Handful of fresh coriander, finely chopped

1 lime (juice only – use lime from above)

½ tsp salt

For the avocado cream (serves 8)

1 small avocado (around 100g flesh)

3 tbsp light soured cream

8 jalapeno slices plus 2 tbsp of the brine from the jar

To serve (serves 2)

4 x mini tortillas – I love the Old El Paso Street Market White Corn Tortillas (see above)

Iceberg lettuce, shredded

Pickled red cabbage

METHOD

1. In a small bowl add the prawns, sprinkle over the cajun seasoning and grate over the zest of 1 lime. Stir and then pop to one side to marinade whilst you prep the accompaniments (give them at least 5 minutes to sit).
2. Next put the ingredients for the avocado cream in a food processor, whizz til smooth and pop into a bowl.
3. Next chop the vegetables for the salsa (red onion, spring onion, tomatoes and coriander). Pop the chopped vegetables into a large bowl with the black beans and sweetcorn. Add the lime juice and salt. Stir and pop the bowl to one side.
4. Now you are ready to cook. Take a large frying pan, spray with 1kal and then add the prawns in a single layer. Season with salt and pepper and cook on 1 side for 2 minutes. Then spray again with 1kal, flip and fry for another 2 minutes on the other side until cooked through.
5. Take the prawns off the heat and pop into a bowl.
6. Get everything ready on the table or bench, I like to set out a little production line so we can make our own tacos. Pop the lettuce in one bowl and the pickled red cabbage in another.
7. Warm the tortillas (in the oven or microwave).
8. Assemble – I like to add a little avocado cream to the base, top with lettuce and red cabbage, then the salsa, then the prawns and then a little more avocado cream.
9. Enjoy!
   

   Print

   Cajun Prawn Tacos

   Serves 2

   WW - per serving 5sp on BLUE and PURPLE and 6sp per serving on GREEN (based on each person having 2 tacos)

   Breakdowns

   BLUE and PURPLE – Prawns – 1sp, Salsa – 0sp, Cream – 1, Tortillas 3sp for 2

   GREEN – Prawns – 1, Salsa – 1sp, Cream – 1sp, Tortillas 3sp for 2

   Calories - per serving - 278 cals, 5.7g fat , 38.2g carbs, 17.1g protein

   Ingredients

   • For the prawns
   • 12 large king prawns frozen or fresh, if frozen make sure they are thoroughly defrosted before cooking
   • 2 tsp cajun spice
   • 1 lime zest only
   • For the black bean salsa
   • 1 small tin of black beans 285g, drained
   • 1 small tin of sweet corn 285g, drained
   • 1 small red onion peeled and very finely diced
   • 3 large tomatoes cut into 1cm chunks
   • 2 spring onions finely sliced
   • Handful of fresh coriander finely chopped
   • 1 lime juice only – use lime from above
   • ½ tsp salt
   • For the avocado cream
   • 1 small avocado around 100g flesh
   • 3 tbsp light soured cream
   • 8 jalapeno slices, plus 2 tbsp of the brine from the jar
   • To serve
   • 4 x mini tortillas – I love the Old El Paso Street Market White Corn Tortillas see above
   • Iceberg lettuce shredded
   • Pickled red cabbage

   Instructions

   • In a small bowl add the prawns, sprinkle over the cajun seasoning and grate over the zest of 1 lime. Stir and then pop to one side to marinade whilst you prep the accompaniments (give them at least 5 minutes to sit).
   • Next put the ingredients for the avocado cream in a food processor, whizz til smooth and pop into a bowl.
   • Next chop the vegetables for the salsa (red onion, spring onion, tomatoes and coriander). Pop the chopped vegetables into a large bowl with the black beans and sweetcorn. Add the lime juice and salt. Stir and pop the bowl to one side.
   • Now you are ready to cook. Take a large frying pan, spray with 1kal and then add the prawns in a single layer. Season with salt and pepper and cook on 1 side for 2 minutes. Then spray again with 1kal, flip and fry for another 2 minutes on the other side until cooked through.
   • Take the prawns off the heat and pop into a bowl.
   • Get everything ready on the table or bench, I like to set out a little production line so we can make our own tacos. Pop the lettuce in one bowl and the pickled red cabbage in another.
   • Warm the tortillas (in the oven or microwave).
   • Assemble – I like to add a little avocado cream to the base, top with lettuce and red cabbage, then the salsa, then the prawns and then a little more avocado cream.
   • Enjoy!

The post Cajun Prawn Tacos first appeared on Slimming Kitchen Secrets.

smart points and nutritional information

Serves 2 = 11sp per serving on BLUE and GREEN and 5sp on PURPLE (when using whole grain rice or pasta)

Per serving

• Calories – 633
• Fat – 14.2g
• Carbs – 65.6g
• Protein 56.1g

Ingredients

300g lean rump or frying steak, raw, fat removed and cut into thin strips

1 tbsp plain flour

2 tsp paprika

1 onion, sliced

2 cloves of garlic, peeled and finely chopped

Box of mushrooms, sliced

2 tsp Dijon mustard

1 tbsp tomato puree

1 beef stock cube (made up with 400ml boiling water)

Grating of nutmeg

2 tbsp half fat sour cream

1/2 tsp red wine vinegar

Handful of parsley, roughly chopped

120g tagliatelle (wholewheat if on F&H)(or 120g dried basmati rice if you fancy that instead)

Method

Coat the beef in ½ the flour, ½ the paprika and season with salt and pepper.

Spray a large frying pan with 1kal and fry the steak on a medium/high heat until browns (I fried for around 6 minutes). Remove from the pan and pop to one side on a plate.

Spray the pan again with 1 kal, add the onions to the pan and fry for a few minutes and then add the rest of the flour.  Fry for another few minutes until the onions start to soften (add a little water if the pan gets too dry). Add the garlic and mushrooms and fry for another few minutes. Add the rest of the paprika, Dijon mustard and tomato puree, stir and fry for another minute and then add the beef stock. Add the meat back to the pan and then stir and simmer on a medium to high heat for around 10 minutes so that the sauce starts to reduce and thicken.

Whilst the stroganoff is simmering, put the pasta (or rice) on til al dente, then drain.

Turn the heat on the sauce to low then add the sour cream and nutmeg, stir and simmer for another few minutes. Add the parsley and red wine vinegar, stir, taste and season if needed. Stir through the pasta, coating well and serve in some nice big pasta bowls.

Enjoy!

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Beef Stroganoff

Nutritional Information

Per serving

11sp on BLUE and GREEN and 5sp on PURPLE (when using whole grain rice or pasta)

Calories - 633

Fat - 14.2g

Carbs - 65.6g

Protein 56.1g

Course Main Course

Cuisine Russian

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 2 people

Calories 633kcal

Ingredients

• 300 g lean rump or frying steak raw, fat removed and cut into thin strips
• 1 tbsp plain flour
• 2 tsp paprika
• 1 onion sliced
• 2 cloves of garlic peeled and finely chopped
• 1 box of mushrooms sliced
• 2 tsp Dijon mustard
• 1 tbsp tomato puree
• 1 beef stock cube made up with 400ml boiling water
• Grating of nutmeg
• 2 tbsp half fat sour cream
• 1/2 tsp red wine vinegar
• Handful of parsley roughly chopped
• 120 g tagliatelle wholewheat if on F&H(or 120g dried basmati rice if you fancy that instead)

Instructions

• Coat the beef in ½ the flour, ½ the paprika and season with salt and pepper.
• Spray a large frying pan with 1kal and fry the steak on a medium/high heat until it browns (I fried for around 6 minutes). Remove from the pan and pop to one side on a plate.
• Spray the pan again with 1 kal, add the onions to the pan and fry for a few minutes and then add the rest of the flour.  Fry for another few minutes until the onions start to soften (add a little water if the pan gets too dry)
• Add the garlic and mushrooms and fry for another few minutes. Add the rest of the paprika, Dijon mustard and tomato puree, stir and fry for another minute and then add the beef stock.
• Add the meat back to the pan and then stir and simmer on a medium to high heat for around 10 minutes so that the sauce starts to reduce and thicken.
• Whilst the stroganoff is simmering, put the pasta (or rice) on til al dente, then drain.
• Turn the heat on the sauce to low then add the sour cream and nutmeg, stir and simmer for another few minutes. Add the parsley and red wine vinegar, stir, taste and season if needed.
• Stir through the pasta, coating well and serve in some nice big pasta bowls.

The post Beef Stroganoff first appeared on Slimming Kitchen Secrets.

If you are going to make the Kiev try and make sure you use nice big chicken breasts. This way when you make the pocket to add the butter, it won’t cut all the way through to the other side. Try and make the garlic butter in advance as the dish really benefits from it being firm (it will ooze out less during cooking). You can make a big batch of the butter and freeze ahead if you like, that way you’ve always got some ready in the freezer (it can also be used to make easy garlic bread)!

You can serve your Kiev with whatever you fancy. I find them quite filling, so I usually serve with a nice green salad, peas and corn on the cob.

POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 6 points or 356 cals, 12.4g fat, 14.7g carbs, 45.7g protein

Ingredients

4 garlic cloves, finely minced

Pinch of sea salt

Small handful of fresh parsley, roughly chopped

50g light butter

1/2 tbsp dried oregano

1 lemon

4 x 150g chicken breasts

40g plain flour

1 tsp paprika

2 eggs

40g panko breadcrumbs

10g Parmesan cheese, finely grated

Pinch of cayenne pepper

Low calorie cooking spray

Salt and black pepper

Method

1. Preheat the oven to 180°C (fan).
2. Begin by making the garlic butter. Put the garlic, sea salt and parsley in a pestle and mortar and grind until combined. Add the butter, oregano and juice of the lemon and mash everything together.
3. Take a small piece of cling film, add the butter to the centre in a sausage shape and use the cling film to roll it into a longer sausage shape. Wrap and place in the fridge until firm. You can make this in advance and keep it in the fridge for up to 3 days. If you are in a rush, you can also whack it straight in the freezer.
4. Now take a chicken breast and, using a sharp knife, make a deep cut in the thickest part of the breast to create a ‘pocket’, being careful not to cut all the way through the breast. Repeat with the other three breasts.
5. Next, set up your ingredients ready to bread the chicken. Take three large bowls. In one, put the flour, season with salt and pepper and add half the paprika. In the second, crack and whisk the eggs. In the third, mix the breadcrumbs, Parmesan, salt and pepper, the other half of the paprika and a pinch of cayenne pepper.
6. Next, remove the butter from the fridge/freezer and slice into 5mm rounds (you should end up with three discs per breast). Add the discs into the pocket of the chicken and close the chicken tightly round the butter.
7. Then, taking each breast in turn, dredge in the flour, then the egg and then the breadcrumbs, coating well. Add to a foil-covered baking tray. Pop the chicken back in the fridge for half an hour if you have time (this is to allow everything to firm up – I’ve made this without rechilling and popped straight in the oven and it’s been totally fine).
8. Spray each Kiev with low-calorie cooking spray and then bake in the oven for 20–25 minutes until the chicken is cooked through.

The post Chicken Kiev first appeared on Slimming Kitchen Secrets.

POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 11 points or 513 cals, 23.6g fat, 48.7g carbs, 25.2g protein

Ingredients

For the duck

400g duck breasts fillets, skin removed, raw

1 tsp Chinese 5 spice

Low calorie cooking spray

Salt and black pepper

For the stir fry

1 tsp sesame oil

1 carrot, peeled and cut into fine matchsticks

1 pepper, deseeded and sliced

4 spring onions, finely sliced

200g white cabbage, finely sliced

100g beansprouts

2 tsp each of Chinese 5 spice and chilli powder

3 tbsp light soy sauce

3 tbsp hoisin sauce

1 tsp honey

1 tbsp rice wine vinegar

10g fresh coriander, roughly chopped

1 chilli, finely sliced (and deseeded if you don’t like things too spicy)

400g fresh egg noodles

1 lime

Method

1. Begin by making the duck. Preheat the oven to 180°C (fan). Take a baking dish, spray with low-calorie cooking spray and add the duck breasts skin-side up.
2. Season with salt and pepper and the 5-spice, spray the duck again with low-calorie cooking spray and then roast in the oven for 25–30 minutes until cooked through. Remove the duck from the oven, rest for 10 minutes, and then shred with two forks.3
3. While the duck is cooking, you can prepare the rest of the stir-fry. Take a wok or large frying pan, pour in the sesame oil and bring to a medium/high heat.
4. Add the carrot, pepper, spring onion, white cabbage and beansprouts. Stir-fry for 4–5 minutes until the carrot starts to soften. Add the 5-spiceand chilli powder, soy sauce, hoisin sauce, honey and rice wine vinegar. Pour in a splash of cold water and toss everything together, continuing to fry on a medium/high heat.
5. Add the shredded duck, coriander and chilli to the pan, toss everything together again, and check for seasoning. Season with salt and pepper if required.
6. Add the egg noodles to the pan with a splash of water, toss to combine, and fry on a medium heat until everything is piping hot.
7. Finally, remove the stir-fry from the heat and squeeze in the lime juice. Serve in nice big bowls.

The post Hoisin Duck Stir Fry first appeared on Slimming Kitchen Secrets.

More traditional Goan curry’s often used dried Kashmiri chillies however, since they are mostly used to add the reddish colour to the dish, I’ve tried to use more readily available spices in place of them. If you would like to use the more traditional recipe, replace the paprika, cayenne pepper and chilli powder with 8 red Kashmiri chillies and grind with the whole spices right at the start.

The recipe below makes 4 good potions of curry and it has the most delicious spicy, sour flavour. It’s a little bit different to your regular curry flavour (and for once doesn’t have any fresh coriander in it)! I served my portion with 60g (dry weight) basmati rice so the meal was 11sp in total on BLUE.

Goan Prawn Curry

Serves 4 = 5sp per serving on BLUE and PURPLE, 6sp per serving on GREEN

Ingredients

For the spice mix

2 tsp coriander seeds

1 tsp each cumin seeds and black peppercorns

3 tsp paprika

1 tsp each chilli powder, cayenne pepper and turmeric

½ tsp salt

For the curry

1 large onion, peeled and finely chopped

6 garlic cloves, peeled and finely chopped

Thumb sized piece of ginger, peeled and grated (or 1 tbsp Lazy ginger)

1 red pepper, deseeded and finely sliced

4 large tomatoes diced

Chicken stock cube (made up with 400ml boiling water)

2 tsp tamarind paste

½ tsp sugar

400g tin of light coconut milk

400g king prawns, raw (I use frozen king prawns, make sure they are totally thawed)

Large pinch of curry leaves

To serve

Basmati rice

Method

Begin by making your spice mix. Add the coriander seeds, cumin seeds and black peppercorns to a pestle and mortar (or a spice grinder) and bash until you have a smooth powder. Add the paprika, chilli powder, cayenne pepper, turmeric and salt and combine.

Next take a large saucepan, spray with 1kal and add the onion. Fry for 5-6 minutes until it starts to soften (add a little water if the pan gets dry). Then add the garlic and ginger and fry for another minute. Next add the spice mix to the pan, stir and add a small splash of water so it doesn’t burn, then add the tomatoes, tamarind, sugar and stock, stir and simmer for 8-10 minutes until the tomatoes have started to break down. Pop the rice on at this point if you are having it. Remove the sauce from the heat and blend the contents of the pan until smooth. Add the sauce back to the pan along with the coconut milk and red pepper, stir and season with salt and pepper to taste. Simmer for 10 minutes. Finally add the raw king prawn and curry leaves s to the sauce and simmer until the prawns are cooked through (this should only take a couple of minutes).

Serve with basmati rice (remember to add the extra points).

Enjoy!

The post Goan Prawn Curry first appeared on Slimming Kitchen Secrets.