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

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 9 points or 490cals, 21.3g fat, 50.3g carbs, 32.6g protein

INGREDIENTS

1 tsp each paprika, smoked paprika, cumin, oregano, salt 

1/2 tsp each garlic powder, onion powder, chilli flakes and black pepper

500g sweet potato, cubed 

1 tsp olive oil

400g lean beef mince (5%)

240g low fat cottage cheese 

2 medium avocados, halved and sliced 

Handful of fresh coriander, finely chopped 

For the hot honey 

4 tbsp honey

1 tsp chilli flakes 

1 tsp white wine vinegar 

METHOD

1. Mix together the herbs, spices, salt and pepper in a small bowl. 
2. Pop the cubed sweet potato in a large bowl, add 1 tsp olive oil and half the spice mix. Toss and pop in the air fryer. Cook on 180c for 20-25 minutes (until browned and soft).
3. Five minutes before the potato is cooked, pop the mince in a large frying pan, add the other half of the spice mix and spray with 1kal. Fry for 5-7 minutes, until the mince is browned. 
4. While the mince is cooking, add the honey to a small sauce pan and warm over a medium heat. Add the chilli flakes and white wine vinegar. Keep on a very low heat to keep it runny til you are ready to serve. 
5. When ready to serve, take 4 bowls and to each add a 1/4 of the sweet potato, 1/4 of the mince, half an avocado (seasoned with salt and pepper) per bowl, 60g cottage cheese and a sprinkle of coriander.
6. Top each with a drizzle of the hot honey.

Enjoy!

The post Hot Honey Beef Protein Bowl first appeared on Slimming Kitchen Secrets.

You can get gochujang paste in most supermarkets these days but if you can’t get a hold of any it is also readily available on Amazon (there is a link to it in my amazon shop if anyone is struggling to find it). The soy bean paste is another amazon bought ingredient (again listed in my amazon shop) but if you don’t fancy buying that just leave it out and replace with the same quantity of additional gochujang.

WW POINTS AND NUTRITIONAL INFORMATION

WW Serves 4 =  9 points + 1 point from non starchy veggies 

Per serving – 572 calories 25.3g fat 54.5g carbs 31.5g protein

INGREDIENTS

For the marinade

• 1 tbsp each dark soy sauce, light soy sauce, rice wine vinegar, honey
• 1 tsp each sesame oil, gochujang paste, soy bean paste (optional), garlic puree, ginger puree
• ½ tsp Korean red pepper flakes (Gochugaru) or crushed chillies
• Juice of ½ lime

For the rest of the dish

• 4 x salmon fillets, raw and cut into large chunks
• 200g basmati rice, dry
• 2 heads of pack choi, sliced
• 1 small pack of green beans, top and tailed and cut in half
• 2 x peppers, deseeded and sliced
• 1 red chilli, sliced (and deseeded if you don’t like things too hot)
• 2 cloves garlic, finely chopped
• 2 tbsp light soy sauce
• 1 large avocado, mashed
• Juice of ½ lime
• 3 spring onions, sliced
• Sprinkle of black sesame seeds
• Drizzle of sriracha and light mayo

METHOD

1. Begin by combining all of the marinade ingredients together in a large bowl. Add the raw salmon chunks, mix and pop to one side until you are ready to cook.
2. Pop the rice into a pan, cover with boiling water (the water should be around 1cm above the surface of the rice) and add 1 tsp salt. Stir, pop on a high heat, bring to the boil and then immediately reduce to half heat and add the lid. From this point don’t touch the rice at all. You want the water to simmer away and then the heat from the pan will steam and dry out the rice so you have nice fluffy grains. Keep the rice on the heat for 11-13 minutes (until all the water is gone) and then turn off the heat. Leave the lid in place so it continues to steam while you are cooking everything else. Just before serving, remove the lid and fluff up the grains with a fork.
3. Whilst the rice is steaming you can make the other elements. Lift the salmon out of the marinade and pop into a large frying pan (don’t tip the whole contents of the bowl into the frying pan as the excess marinade will make the salmon too wet and you won’t get a nice crispy skin – keep the remaining marinade in the bowl for use later), spray with 1 kal and cook skin side down for a few minutes, then toss everything up and keep cooking until the salmon is cooked through and the marinade is nice and sticky (around 6 minutes in total).
4. In another frying pan, boil the green beans for 2 minutes to soften a little, drain and then add back to the frying pan with 1 tsp sesame oil, peppers, pak choi and chilli and garlic. Add 2 tsp light soy and the reserved salmon marinade and stir fry for a few minutes until the peppers and pak choi start to soften.
5. Mash the avocado with a little salt, pepper, chilli flakes and the juice of ½ lime.
6. Now you are ready to serve. Add rice to your bowls, then the salmon, veggies and avo. Top with a sprinkle of spring onions and sesame seeds and finish with a drizzle of sriricha and light mayo.
7. Enjoy!

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Korean Sticky Salmon

WW POINTS AND NUTRITIONAL INFORMATION WW Serves 4 = 9 points + 1 point from non starchy veggies Per serving – 572 calories, 25.3g fat, 54.5g carbs, 31.5g protein

Course Main Course

Servings 4

Ingredients

• For the marinade
• 1 tbsp each dark soy sauce light soy sauce, rice wine vinegar, honey
• 1 tsp each sesame oil gochujang paste, soy bean paste (optional), garlic puree, ginger puree
• ½ tsp Korean red pepper flakes Gochugaru or crushed chillies
• Juice of ½ lime
• For the rest of the dish
• 4 x salmon fillets raw and cut into large chunks
• 200 g basmati rice dry
• 2 heads of pack choi sliced
• 1 small pack of green beans top and tailed and cut in half
• 2 x peppers deseeded and sliced
• 1 red chilli sliced (and deseeded if you don’t like things too hot)
• 2 cloves garlic finely chopped
• 2 tbsp light soy sauce
• 1 large avocado mashed
• Juice of ½ lime
• 3 spring onions sliced
• Sprinkle of black sesame seeds
• Drizzle of sriracha and light mayo

Instructions

• Begin by combining all of the marinade ingredients together in a large bowl. Add the raw salmon chunks, mix and pop to one side until you are ready to cook.
• Pop the rice into a pan, cover with boiling water (the water should be around 1cm above the surface of the rice) and add 1 tsp salt. Stir, pop on a high heat, bring to the boil and then immediately reduce to half heat and add the lid. From this point don’t touch the rice at all. You want the water to simmer away and then the heat from the pan will steam and dry out the rice so you have nice fluffy grains. Keep the rice on the heat for 11-13 minutes (until all the water is gone) and then turn off the heat. Leave the lid in place so it continues to steam while you are cooking everything else. Just before serving, remove the lid and fluff up the grains with a fork.
• Whilst the rice is steaming you can make the other elements. Lift the salmon out of the marinade and pop into a large frying pan (don’t tip the whole contents of the bowl into the frying pan as the excess marinade will make the salmon too wet and you won’t get a nice crispy skin – keep the remaining marinade in the bowl for use later), spray with 1 kal and cook skin side down for a few minutes, then toss everything up and keep cooking until the salmon is cooked through and the marinade is nice and sticky (around 6 minutes in total).
• In another frying pan, boil the green beans for 2 minutes to soften a little, drain and then add back to the frying pan with 1 tsp sesame oil, peppers, pak choi and chilli and garlic. Add 2 tsp light soy and the reserved salmon marinade and stir fry for a few minutes until the peppers and pak choi start to soften.
• Mash the avocado with a little salt, pepper, chilli flakes and the juice of ½ lime.
• Now you are ready to serve. Add rice to your bowls, then the salmon, veggies and avo. Top with a sprinkle of spring onions and sesame seeds and finish with a drizzle of sriricha and light mayo.
• Enjoy!

The post Korean Sticky Salmon first appeared on Slimming Kitchen Secrets.

POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 10 points or 456 cals 6.8g fat, 61.6g carbs, 40.2g protein

INGREDIENTS

240g basmati rice

2 tsp sesame oil

500g chicken breast, raw, cut into bit sized chunks

1 tsp each of curry powder and Chinese 5 spice

2 tbsp each dark soy sauce, light soy sauce and oyster sauce

½ tsp sugar

Pinch white pepper

2 eggs

1 onion, peeled and finely diced

4 spring onions, sliced

1 pepper, deseeded and diced

80g frozen peas

3 cloves of garlic, finely chopped

Low calorie cooking spray

Salt and white pepper

METHOD

1. Pop the rice on to cook.
2. Pour 1 teaspoon of the sesame oil into a large pan or wok, heat and then add the chicken. Season with salt and a little white pepper and cook for 5–6 minutes until the chicken is cooked through. Remove the chicken from the pan and set aside on a plate.
3. While the chicken is cooking, put the curry powder, 5-spice, soy sauces, oyster sauce, sugar, a little white pepper and 3–4 tablespoons of water in a bowl. Stir to combine.
4. Next, break the eggs into a cup, whisk up and then put in a smaller pan with a little low-calorie cooking spray. Scramble for a minute or two (you want the eggs so they are just cooked) and then remove from the heat, setting to one side.
5. Add the remaining sesame oil to the wok (the same pan in which you cooked the chicken) and add the onion, the white parts of the spring onion, the pepper, peas and garlic. Fry for 5–6 minutes until the onion starts to soften and then you can begin adding everything back to the pan.
6. First add the cooked and fluffed rice, then toss through the vegetables, making sure the rice is nicely broken up. When the rice is piping hot and mixed into the veggies, pour the sauce into the pan, stirring until it evenly coats the rice.
7. Next, add the chicken back to the pan, fry for another minute, and then add the eggs and remaining green parts of the spring onions to the pan. Toss everything together, taste and season with more soy and white pepper if needed.

The post Chicken Fried Rice first appeared on Slimming Kitchen Secrets.

When we moved back to Newcastle, I had a rather large Sugo shaped hole in my heart and so I decided it was about time I tried to come up with my own version of the dish. The result below is the closest I could get to it tasting as good as the masters in Manchester. It’s a little higher in points for a pasta dish, but I promise you, its worth every single one of them. The recipe makes a huge batch of pasta sauce and so you can freeze plenty for another day. It’s a great dish to make family or friends as it feels so luxurious but it really doesn’t take much effort at all.

The pasta shape used in Sugo for this is usually Orecchiette and so when I can get my hands on it (usually in the Aldi special buys aisle) I always stock up. It’s the perfect shape to neatly cup the sauce and meat and is a lovely texture too. If you can find orecchiette, feel free to use the pasta of your choice.

You can get nduja in most supermarkets these days but if you are struggling have a look in your local Italian deli. This lovely spicy spreadable pork sausage takes this dish to a whole new level!

WW POINTS AND NUTRITIONAL INFORMATION

Serves 8 = 9 points per serving for the sauce – add extra points for your serving of pasta – I usually serve 60g dried per person for a total of 15 points.

Per serving = 246 cals, Fat 4.6g, Carbs 11.5g, Protein 14.1g 

INGREDIENTS

• 400g beef shin, raw
• 400g pork shoulder, raw
• 2 carrots, peeled and finely diced
• 1 onion, peeled and finely diced
• 2 sticks of celery, finely diced
• 6 cloves of garlic, peeled and finely minced
• 2 anchovy fillets, finely chopped
• 50g njuda sausage (you can get this in most deli style shops now)
• 1 tbsp tomato puree
• 250ml red wine
• 500ml beef stock (made of 1 stock cube)
• 2 x 400g tins of chopped tomatoes (Mutti are the best but any will do)
• 2 bay leaves
• Spring of fresh thyme and rosemary
• 1 tsp oregano
• 50g parmesan, grated

METHOD

Preheat the oven to 150c (fan assisted).

Season the beef and pork with salt and pepper then take a large sauce pan, spray with 1kal and on a medium/high heat add the beef shin to the pan and brown on all sides. Remove from the pan, pop to one side and then do the same with the pork shoulder. Remove from the pan.

Spray the same pan with 1kal again and add the carrot, onion and celery. Fry on a medium heat until everything begins to soften (6-8 minutes). Add the garlic and anchovies and fry for another minute.

Add the nduja to the pan, fry for a minute or two until the oils start releasing and it starts to breakup and then add the tomato puree. Stir, fry for a minute and then add the red wine to the pan. Reduce the wine for a few minutes and then add the beef stock, tomatoes, bay, thyme, rosemary and oregano. Add the beef and pork back to the pan (chop into a few large chunks if you are struggling to get the meat to fit), make sure the sauce covers the meat and season well. Bring to the boil and then take off the heat, add the lid and then pop in the oven for 3-3.5 hours.

Once the cooking time is up the meat should be falling apart. You can either shred the meat in the sauce or take it out the pan and shred it on a plate. Either way, once shredded, put the pan back on the heat (with the meat and sauce) and reduce the sauce if it is still too thin until it thickens up. Adding the meat will help with this anyway.

Finally add the parmesan, stir and then season with salt and pepper to taste.

Serve with pasta of your choice.

Enjoy!

Print

House Sugo at Home

WW POINTS AND NUTRITIONAL INFORMATION

Serves 8 = 9pp per serving for the sauce – add extra points for your serving of pasta – I usually serve 60g dried per person for a total of 15 points.

Per serving = 246 cals, 4.6g fat, 11.5g carbs, 14.1g protein

Servings 8

Ingredients

• 400 g beef shin raw
• 400 g pork shoulder raw
• 2 carrots peeled and finely diced
• 1 onion peeled and finely diced
• 2 sticks of celery finely diced
• 6 cloves of garlic peeled and finely minced
• 2 anchovy fillets finely chopped
• 50 g njuda sausage you can get this in most deli style shops now
• 1 tbsp tomato puree
• 250 ml red wine
• 500 ml beef stock made of 1 stock cube
• 2 x 400g tins of chopped tomatoes Mutti are the best but any will do
• 2 bay leaves
• Spring of fresh thyme and rosemary
• 1 tsp oregano
• 50 g parmesan grated

Instructions

• Preheat the oven to 150c (fan assisted).
• Season the beef and pork with salt and pepper then take a large sauce pan, spray with 1kal and on a medium/high heat add the beef shin to the pan and brown on all sides. Remove from the pan, pop to one side and then do the same with the pork shoulder. Remove from the pan.
• Spray the same pan with 1kal again and add the carrot, onion and celery. Fry on a medium heat until everything begins to soften (6-8 minutes). Add the garlic and anchovies and fry for another minute.
• Add the nduja to the pan, fry for a minute or two until the oils start releasing and it starts to breakup and then add the tomato puree. Stir, fry for a minute and then add the red wine to the pan. Reduce the wine for a few minutes and then add the beef stock, tomatoes, bay, thyme, rosemary and oregano. Add the beef and pork back to the pan (chop into a few large chunks if you are struggling to get the meat to fit), make sure the sauce covers the meat and season well. Bring to the boil and then take off the heat, add the lid and then pop in the oven for 3-3.5 hours.
• Once the cooking time is up the meat should be falling apart. You can either shred the meat in the sauce or take it out the pan and shred it on a plate. Either way, once shredded, put the pan back on the heat (with the meat and sauce) and reduce the sauce if it is still too thin until it thickens up. Adding the meat will help with this anyway.
• Finally add the parmesan, stir and then season with salt and pepper to taste.
• Serve with pasta of your choice.
• Enjoy!

The post House Sugo at Home first appeared on Slimming Kitchen Secrets.