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.

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!

Print

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.

This is a lovely creamy pie filling recipe which feels really indulgent. I served the pie with  garden peas and that was enough for me however if you have a very hungry partner, you could always serve with some mash too!

I usually roast a whole chicken and use the shredded breast meat in the pie as I think it absorbs the sauce nicely. If you prefer to use raw chicken breast, use the same quantity of chicken, diced and seal in the saucepan for 6-7 minutes before you add the onion.

POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving 9 points or 344 cals, 6.7g fat, 29.0g carbs, 34.2g protein

Ingredients

1 white onion, finely chopped

3 leeks, woody end removed and sliced into rounds

3 cloves of garlic, peeled and finely chopped

250g chestnut mushrooms, sliced

1 tbsp plain flour

125 ml white wine

1 chicken stock cube made up with 300ml boiling water

350g cooked chicken breast, shredded

1 tsp each wholegrain and Dijon mustard

2 tbsp light crème fraiche

1 tbsp light butter

3 sheets filo pastry, cut into squares (each sheet cuts into about 12 squares)

1 200g frozen peas

Low calorie cooking spray

Salt and black pepper

Method

1. Preheat the oven to 180°C (fan).
2. Take a large saucepan, spray with low-calorie cooking spray and pop on a medium heat.
3. Fry the onion and leek for 5–6 minutes until the onion starts to soften, adding a little water if the pan gets a bit dry. Add the garlic and mushrooms and fry for another few minutes.
4. Add the plain flour and stir through the veggies. Fry for a minute, then pour in the wine and simmer until reduced by half. Add the stock and the cooked chicken and stir through. Simmer for a few minutes and then reduce the heat.
5. Add the mustards and crème fraîche, season with salt and pepper to taste and stir so everything is nicely combined. Take the pan off the heat.
6. Spray a pie dish with low-calorie cooking spray and pour the filling into the dish. Leave to cool for a little bit if you can (at least 30 minutes).
7. Melt the butter in a small bowl. Top the pie with a single layer of pastry squares and brush on a layer of melted butter.
8. Add a second layer of pastry, brush lightly with the melted butter, and continue until all the butter is used. Make sure the pastry covers the edges of the pie dish, so the filling doesn’t leak out.
9. Pop the pie in the oven for 25 minutes. Cook the peas for the last few minutes that the pie is cooking. Serve both in nice deep bowls.

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

This recipe makes four big portions of cottage pie so is perfect for Sunday lunch or, for tea for 2 with leftovers for 2 the next day.

POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 7 points or 520 cals, 18.7g fat, 46.6g carbs, 34.7g protein

Ingredients

For the filling

400g extra lean beef stewing steak, raw, cubed

1 tbsp plain flour

1 tsp olive oil

1 large onion, peeled and finely sliced

3 cloves of garlic, peeled and finely chopped

2 carrots, peeled and diced

250g chestnut mushrooms, quartered

1 tbsp tomato puree

1 tbsp Worcestershire sauce

1 beef stock cube (made up with 500ml boiling water)

300ml Brown Ale (I’ve used the good old Newcastle Brown Ale and Aldi’s own – both were good!)

Pinch of sugar

½ sprig of fresh rosemary, leaves picked and roughly chopped (or 1 tsp dried rosemary)

Handful of fresh thyme, roughly chopped (or 1 tsp dried thyme)

For the mash top

600g potatoes (suitable for mashing, I used Maris Piper), peeled and roughly cubed

80g Blue Stilton cheese, crumbled

2 tbsp light crème fraiche

100ml skimmed milk, warmed

To serve

200g frozen peas

Method

1. Fill the kettle and pop on to boil. Preheat the oven to 150°C (fan).
2. Put the beef in a large bowl, add the flour and season well with salt and pepper. Coat the beef completely in the seasoned flour. Add the oil to a large saucepan, heat, and then add the beef. Fry for 4–5 minutes until the beef is sealed but not cooked through. Remove the beef from the pan and pop into a bowl to one side.
3. To the same pan add the onion, garlic, carrots and mushrooms. Fry for4–5 minutes until the onion starts to soften, adding a little water if the pan starts getting a bit dry. Add the tomato purée and Worcestershire sauce, fry for another minute, and then add the beef stock and brown ale with a pinch of sugar. Add the beef back to the pan with the rosemary and thyme, stir, and then bring to the boil.
4. Reduce the heat and simmer the pie mixture for 1 hour until the beef and carrots are soft and the sauce has reduced nicely. Remove from the heat and let the pie filling cool (for around half an hour if you have time) – this will stop the mash sinking into the beef.
5. While the filling is cooling, make the mash. Boil the potatoes in lightly salted water for 15 minutes until the potatoes are soft, then mash (or preferably rice) in a large bowl until nice and smooth.
6. Add the Stilton and crème fraîche and mix, pouring in the warmed milk until the mash is nice and smooth. Don’t overmix as the mash will become gluey. Season to taste with salt and pepper.
7. Take a large pie dish and pour the filling into the base, then spread (or pipe) the mash over the top. Pop in the oven for half an hour so the top of the mash goes nice and crispy.
8. After 30 minutes, remove from the oven and leave to rest while you make the peas. Pop the peas on to boil for 3–4 minutes and then drain and season.
9. To serve, add the pie to a nice deep bowl and eat with the peas.

The post Steak, Brown Ale and Blue Stilton Pie first appeared on Slimming Kitchen Secrets.

Ingredients

Serves 2 = 9sp (previously 12pp) each

200g new potatoes, halved

2 x 150g lean pork loin steak

1 onion, sliced

2 x garlic cloves, crushed

200g (or however many you fancy) mushrooms, sliced

100ml dry cider

1 x bay leaf (optional)

4 x tablespoons Sainsbury’s be good to yourself half fat crème fraiche

2 x teaspoon whole grain mustard

Salt and Black Pepper

Green beans

Method

Pop your potatoes on to boil in salted water for 20 minutes. While the potatoes are boiling pop your onions, garlic and mushrooms in a frying pan and fry for around 5 minutes in 1kal and a little water until the onions are nice and soft. Then add your cider and bay leaf and cook for a minute or two. Then add your crème fraiche, wholegrain mustard and a splash or boiling water. Turn the heat down and simmer the sauce, stirring every now and then until everything else is ready.

Take a griddle pan, season your pork steak and cook for around five minutes on each side until cooked through. If you don’t have griddle pan just use a normal frying pan. Once cooked take the pork steaks out the pan and pop to one side to rest. Drain your potatoes when cooked and add into the frying pan you cooked your pork in with a splash of water and fry for a few minutes so they take on all the lovely pork juices. In a separate pan boil your green beans for five minutes.

Once everything is cooked plate up your pork, potatoes and green beans and top with the creamy sauce.

Enjoy!

The post Creamy Cider Mustard Pork with New Potatoes and Green Beans – 9sp first appeared on Slimming Kitchen Secrets.