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.

I get my lean lamb since in Sainsbury’s but if you are struggling to find 10% mince you could use 12% or 16% for 7sp per portion of Doner meat and 20% for 8sp per portion of Doner meat.

I serve my doner kebab with Crucials garlic and herb sauce (10g is 1sp), home made chilli sauce (recipe below), lettuce, onion, pickled red cabbage, cucumber and tomato, all wrapped up inside a nice Greek flatbread. I love the Deli Kitchen Greek Style Flatbreads (6sp on all plans, I get mine in Sainsbury’s) as they are lovely and soft and big enough to hold the meat, sauce and lots of veggies. Feel free to use whichever bread you fancy though, a big pitta bread will work just as well, just be sure to adjust the points for whichever bread you choose. When I make mine up with a flat bread it comes to 13sp in total on BLUE (6sp for meat, 6sp for flatbread and 1sp for garlic sauce) – everything else is 0sp. I make the chilli sauce whilst the lamb is cooking and prepare all the vegetables and pop on a large plate on the table so everyone can make up their own kebab. If you have points to spare you could also serve with some butternut squash chips (0sp), home made fries or, as my friends love, McCain’s Crispy Fries (80g is 4sp).

Fakeaway Doner Kebab

Serves 4 = 6sp on all plans

Ingredients

500g lean lamb mince (10% fat), raw

1 tsp each ground cumin, smoked paprika, ground coriander, onion powder and salt

2 tsp oregano

½ tsp each chilli flakes and garlic powder

Method

Preheat the oven to 180c (fan).

Add the mince and all of the herbs and spices to a food processor. Blitz until the lamb is more of a paste texture and the spices are well distributed throughout (I have to move my processor around a bit to get the meat moving).

Take a large piece of tin foil, spray with 1kal and then add the lamb to the centre of the foil in a large sausage shape (the meat should go from the top to bottom of the sheet). Roll into a sausage 10cm wide inside the foil and then twist both ends to seal. At this point you can pop the lamb in the fridge until you are ready to cook it. I’ve both left it overnight and cooked it straight away, both are delicious.

Take a baking dish, add 100ml of cold water and then add the lamb in the foil. Pop in the oven for 45 minutes. If you have a meat thermometer it should read 65c in the centre of the foil roll once cooked (if not don’t worry, as long as the mince is cooked through you are good).

Unwrap the doner from the foil and place onto a chopping board. Carve into either long or short thin slices. Whichever you fancy.

Serve with accompaniments of your choice. I serve mine with Crucials garlic and herb sauce, home made chilli sauce (recipe below), lettuce, onion, pickled red cabbage, cucumber and tomato, all wrapped up inside a nice Greek flatbread.

For the chilli sauce

0sp on all plans

Ingredients

1 x 400g tin of chopped tomatoes

1 x tbsp tomato puree

1/2 a red chilli, roughly chopped (and deseeded if you don’t like it too hot – if you do, use a full chilli plus the seeds)

1 x small white onion, peeled and roughly chopped

½ tsp mint sauce

1 tbsp white wine vinegar

Pinch of salt and sugar to taste

Method

Blend everything together and pop into a bowl. Pop in the fridge until you are ready to serve.

Enjoy!

The post Fakeaway Doner Kebab first appeared on Slimming Kitchen Secrets.

This is a great meal if you are a fan of my Fakeaway KFC or Chicken Kiev. I’ve kept the pork steak whole but if you prefer you can cut into fingers and make several bites sized pieces. Either way it’s delish.

The first time I made this I served it with a mustardy potato salad but having learnt that Shnitzel is (apparently) served with mushroom sauce I thought I would incorporate this the second time. The sauce is lovely, quick and easy and can be served smooth (after being put through a sieve) or straight from the pan – nice and chunky. If you don’t fancy the sauce, a dollop of low fat sour cream with some garlic and lemon zest put through is a nice accompaniment for 1sp.

Ingredients

Serves 2 

For the pork – 9sp per person (Flex)

2 x 130g lean pork steaks, all visible fat removed

1 x egg

1 tbsp plain flour

1 x tsp each smoked paprika, chilli powder and cumin powder

50g panko breadcrumbs

10g parmesan

Zest of 1 lemon (quarter the lemon after you have zested to serve with the pork)

For the mushroom sauce – serves 2 = 3sp per person (you get lots of sauce, this could be split between 3 people (for 2sp) or 4 (for 1sp) people. 

1 onion, peeled and finely chopped

2 cloves of garlic, peeled and finely chopped

Small box of mushrooms, chopped

1/2 tbsp plain flour

100ml white wine

1/2 chicken stock cube (made up with 500ml boiling water)

1 tsp wholegrain mustard

1/2 tbsp Worcestershire sauce

1/4 tsp paprika

2 tbsp low fat soured cream

To accompany

Mixed salad

300g new potatoes, halved and boiled in salted water (3sp per person)

Method

Heat the oven to 200c. Prepare a baking tray by spraying with 1kal.

Pop the pork steaks on a chopping board and using a meat mallet (or a rolling pin) flatten to around 1/4 inch thick. Season the pork steaks with a little salt and pepper.

Take three bowls and line next to each other on a bench. In one, add and combine the flour and spices. In the second crack the egg and beat until smooth.  In the third add and combine the breadcrumbs, Parmesan and lemon zest.

Take the first pork steak and coat well in the flour, then the egg and then the breadcrumbs. Repeat with the second steak so both are well covered (pat the breadcrumbs on if they don’t stick too well). Pop both onto the baking tray, spray with 1kal again and put in the oven for 30-35 minutes until the breadcrumbs are golden and the pork is cooked through (flip over for the last 10 minutes of cooking).

While the pork is cooking, pop the potatoes on to cook for 20 minutes, then drain and set aside.

To make the mushroom sauce take a saucepan, spray with 1kal and then add the onion. Fry for 4-5 minutes until softened (add a little water if the pan gets dry) and then add the garlic and mushrooms. Fry for another 2 minutes and then add the flour coating well. Fry for another minute and then add the wine. Let the wine simmer and reduce a little and then add the chicken stock, mustard, Worcestershiree sauce and paprika. Reduce the heat and simmer until the pork is done. Remove from the heat and stir through the soured cream. Season to taste. At this point you can sieve the sauce so that it is smooth. Alternatively you can leave it chunky and enjoy all the lovely mushrooms.

Pop the salad and potatoes on the plate with the pork. Share the sauce between the two of you and serve with a wedge of lemon.

Enjoy!

The post Pork Shnitzel – 9sp first appeared on Slimming Kitchen Secrets.

The result was outstanding, easily the nicest risotto I have tasted (and better than the one I paid £9 for on Saturday night!). The key to this recipe is to find some high meat content, good quality flavoured sausages. Your local butcher is often a good place to start but failing all else, Sainsbury’s have a great selection.

Ingredients

Serves 4 = 14sp per person

4 Spanish sausages, skins removed (check your butchers for the best quality sausages, but if all else fails, Sainsbury’s have a pack of 6 Chorizo Style Sausages which are perfect for this recipe, the points include the nutritional info for these sausages)

1 tbsp olive oil

1 onion, very finely chopped

3 cloves of garlic, finely minced

160g Arborio rice

100ml white wine

1 litre hot vegetable or chicken stock (made with 1 stock cube)

1 tsp paprika

110g frozen peas

80g Parmesan cheese, finely grated

1 tsp light butter

Pack of Asparagus Tips

1/2 tsp garlic powder

1 lemon

Salt and freshly ground black pepper

Method

Pre heat the oven to 220c.
Spray a large heavy based frying pan with 1kal and place on a high heat. When hot, add the sausage meat and fry, using a wooden spoon to break up the meat into small pieces.

Continue to fry until the sausages are a nice golden brown, then transfer to a plate.
In the same pan, heat 1/2 tbsp of oil and once hot, cook the onion and garlic for 2 minutes, then add the rice and fry for 3 minutes on a medium heat, allowing the rice to toast into the hot oil. I don’t usually use much oil in my cooking however in risotto I think it’s essential to ensure you get the right texture for the rice. Stir continuously with a wooden spoon. Pour the wine over the rice and continue to cook for a further minute to allow the alcohol to evaporate.
Add a couple of ladles of stock and the paprika and bring to a simmer. Continue to cook and stir until all the stock is absorbed. Keep an eye on the pan as you need to keep stirring with a wooden spoon to make sure nothing sticks. Pour in the rest of the stock a little at a time, cooking until each addition is absorbed.
You will know the rice is cooked when all the liquid has been absorbed and the rice is cooked but still has a slight bite. This takes around 20 minutes (and be careful, you may not need all the stock).

When the rice is cooked, add the peas and simmer for a few minutes until the peas are cooked through.
While the peas are cooking, toss the asparagus in the other 1/2 tbsp olive oil, season with salt, pepper and garlic powder and toss through 10g of the asparagus. Pop onto a baking tray sprayed with 1kal in a single layer and pop into the oven for 10-12 minutes (add a couple of extra minutes if your asparagus is very thick).

Once cooked, remove from the asparagus oven and squeeze over the juice of 1/2 a lemon. Chop up the majority of the asparagus, reserving a few tips per person to garnish and mix the rest through the risotto then add three quarters of the sausage to the risotto mix.
Remove the pan from the heat and stir in the butter, Parmesan and the juice of the other 1/2 of the lemon. Season to taste.
Serve the risotto in nice big bowls and top with the rest of the sausage and asparagus. Finish with a final twist of freshly ground black pepper.
Enjoy!

The post Spanish Sausage and Asparagus Risotto first appeared on Slimming Kitchen Secrets.

Ingredients

Serves 4 = 11sp (previously 11pp) each

For the meatballs

450g extra lean turkey mince

2 spring onion, very finely chopped

2 cloves of garlic, finely chopped

Pinch of crushed chillies

1 tsp oregano

Finely grated zest of one lemon

For the sauce

2 red onion, thinly sliced

1 pepper, thinly sliced

1 clove of garlic, chopped

Pinch of caster sugar

Pinch of crushed chillies (and a dash of Tabasco if you like it spicy)

2 tsp oregano

400g box of passata

100g light feta cheese, finely crumbled

80g light mozzarella cheese

1 spring onion, sliced

200g pasta of your choice (I used tagliatelle)

Method

Pre heat your oven to 180c.

Into a large bowl add your spring onions, garlic, crushed chillies, oregano (1 tsp) lemon and turkey mince. Season well with salt and pepper and get your hands in there to give everything a good mix.

Once nicely combined, take tablespoon sized lumps and roll into some nice meatball shapes. Using this much mince gives you 16 meatballs.

Spray a large frying pan with low cal cooking spray and cook the meatballs for around 5 minutes until they start to nicely brown (if you have a small frying pan you might need to do this in two batches). Once all the meatballs are cooked, remove from the pan and pop to one side on a plate.

To the same frying pan add some more low cal spray and a drop of water and fry your onions and peppers until the onions are nice and soft. Then add your garlic and cook for a few more minutes. Then add your passata, pinch of sugar, pinch of crushed chillies, 2 tsp oregano and a good seasoning of salt and pepper, add the meatballs (and a small splash of water if you prefer yours saucy, we like it thick) and leave to simmer for 10 minutes.

At this point pop your kettle on and weigh out your pasta ready for cooking. If you are having linguine/tagliatelle like we did then pop this on to cook for 12 minutes.

Whilst the pasta is cooking, pop your feta on top of your meatballs, season with black pepper and then top with your mozzarella. Pop in the oven for 10 minutes (or until your pasta is ready and the cheese is nice and melty).

Serve the lovely meatballs on top of your pasta, add some salad leaves and dress with a slice of lemon for squeezing. The lemon really adds a nice flavour so try and include it if you can.

Enjoy!

The post Greek Turkey Meatballs – 11sp first appeared on Slimming Kitchen Secrets.