You will find Korean Gochujang paste in loads of my recipes and for good reason. It’s the perfect perk to put a twist on a classic recipe, and adds a good hit of flavour to anything you add it to. If you haven’t tried it already, I really recommend you do. You can buy it in most supermarkets now but if in doubt, it’s also on Amazon!

If you’d like an even lighter version of this recipe you can omit the rice. This will bring the dish down to 437 cals. 

NUTRITIONAL INFORMATION

Serves 2 – per serving = 537 cals, 20.8g fat, 64.1g carbs, 32.3g protein 

INGREDIENTS

• 250g lean beef mince, raw 
• 250g mushrooms, diced 
• 3 cloves garlic, finely chopped 
• 1 tbsp ginger paste 
• 1 tbsp Korean BBQ Seasoning (optional – I use Cape Herb and Spice – and BBQ seasoning will do) 
• 3 tbsp light soy sauce 
• 1 tbsp dark soy sauce 
• 2 tbsp gochujang paste 
• 1 tbsp light brown sugar 
• 1/2 tbsp honey 
• 1 tbsp rice wine vinegar 
• Juice 1 lime 
• 250g pack of basmati rice 
• 4 large tortilla wraps
• 150g shredded mozzarella (120g for inside and 30g for on top)
• 3 spring onions 
• Chilli oil (optional) 
• Handful coriander, finely chopped
• 120ml light crème fraiche mixed with juice of 1 lime 

METHOD

1. Take a large frying pan, spray with low calorie cooking spray and add the mince. Season with salt and pepper and then fry for 5-6 minutes until almost browned then add the mushrooms, garlic, ginger and bbq seasoning. Fry for another 2-3 minutes then add both soys, the gochujang paste, sugar, honey, rice vinegar, lime juice and a splash of cold water (up to 150ml – you want to add enough to loosen the gochujang). Add the rice straight from the pack and then simmer on a medium heat for 5 minutes until the rice is piping hot and the sauce becomes glossy and sticks to the rice and mince. Take the filling off the heat.
2. Pre heat the oven to 180c. Get a large round dish suitable for baking ready (I use a pie dish). Spray dish with low calorie cooking spray. 
3. Cut the the wraps in half. Taking each half in turn fill with an eighth of the mixture from the pan and fold in on itself to form a triangle. Place in the round dish and repeat with the other wraps so you have eight parcels. Mine spill a little over the edges so I tuck them in so the edges aren’t exposed. 
4. Once the wraps are neatly in the dish, brush the top with cold water. Then sprinkle over the remaining cheese.
5. Bake for 15-20 mins until the cheese is golden and the wraps are starting to colour. Keep and eye as you don’t want them to dry out.
6. Serve topped with a drizzle of lime crème fraiche, spring onions, coriander and chilli oil (with lime extra crème fraiche for dipping). 

Enjoy! 

The post Korean Baked Beef Pockets first appeared on Slimming Kitchen Secrets.

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 510 cal, 8.5g fat, 60g carbs, 58.5g protein or 12 points per serving

INGREDIENTS

For the marinade

• 600g chicken breast, raw, chopped into bite size chunks
• 150g fat free greek yoghurt
• 1 tbsp each garlic paste and ginger paste
• 2 tsp garam masala
• 1 tsp each turmeric, cumin and madras curry powder
• 1/2 tsp each salt and chilli powder
• Juice of 1 lemon

For the curry

• 1 tbsp tomato purée
• 400g tin chopped tomatoes
• 250ml water
• 150ml Elmlea single cream
• 2 green finger chillies, sliced in half
• Handful of curry leaves, crushed
• 1/2 tsp each white sugar and salt
• 20g light butter
• Large handful fresh coriander, roughly chopped
• 240g basmati rice, dried

METHOD
1. Begin by marinading the chicken. Into a large bowl add the marinade ingredients and mix together. Then add the chicken and mix well so it’s well covered. Cover and leave to marinade for at least an hour (or up to 24 hours) in the fridge.
2. When you are ready to cook, take a large pan, spray with low calorie cooking spray and then add the chicken (reserve any left over marinade in the bowl). Fry on high for 6-7 minutes until the chicken is sealed (it doesn’t need to be cooked through).
3. Next add 1 tbsp tomato purée, fry for 2-3 minutes then add the chopped tomatoes, water, cream, chillies, curry leaves, salt and sugar.
4. Simmer for 20-30 minutes until the sauce starts to thicken and the chicken is cooked through.
5. Pop the rice on to cook after the sauce has been simmering for 10 minutes and it should time nicely for the sauce being ready.
6. Finish the curry with the butter a coriander, saving a tablespoon to garnish.
7. Serve the curry and rice together.
8. Enjoy!

#slimmingkitchensecrets #wwrecipe #healthcurry #butterchicken #fakeaway

The post Butter Chicken first appeared on Slimming Kitchen Secrets.

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 15 points or 459 cals, 20.6g fat, 51.8g carbs, 18.6g fat

INGREDIENTS

• 240g pasta, dried
• 75g chorizo, peeled and diced
• 3 cloves of garlic, peeled and finely sliced
• 125g cherry tomatoes, halved
• Half a head of broccoli (159g) florets finely chopped (leave stems out)
• 2 tbsp chilli pesto
• 20g Parmesan
• Ball of burrata

METHOD

1. Pop the pasta on to cook.
2. Spray a large frying pan with low calorie cooking spray, bring to a medium heat and add the chorizo.
3. Fry for 3-4 minutes until the oils start to release from the chorizo. Add a little water to the pan if it gets dry.
4. Once the oil has coloured, add the tomatoes and broccoli and fry for another 3-4 minutes until the tomatoes burst and release their juice and the broccoli has started to soften. Add the garlic for the last minute of cooking.
5. Next add the pesto and a large splash of pasta water. Cook for a minute then add half the ball of burrata.
6. Simmer for a few minutes until the burrata melts into the sauce and it starts to thicken.
7. Add the pasta to the sauce pan (reserving the pasta water) along with the Parmesan and simmer for a few minutes until the sauce coats the pasta nicely. Add more pasta water to the pan and keep simmering to you have a nice glossy sauce. Taste and season with salt and black pepper as required.
8. Remove from the heat, add the other half of the burrata to the middle of the pan and sprinkle with a little fresh basil.
9. Finish with a sprinkle of chilli flakes (or the spicy onion crunch I used).

Enjoy!

As always, if you like my recipes don’t forget my cookbook ‘Slimming Kitchen Secrets’, which includes over 80 delicious easy healthy recipes, is available now!

The post Chorizo, Broccoli and Burrata pasta first appeared on Slimming Kitchen Secrets.

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.

The key to this recipe is to simmer the sauce until it is thick and sticking to the chicken nicely. If your sauce is watery, it will make the wraps much softer inside the bake (still tasty though). This is a lovely straightforward recipe that the whole family can enjoy. If you like it a little hotter you can always add a sprinkle of chilli flakes with the other spices.

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

WW POINTS AND NUTRITIONAL INFORMATION

Serves 6 = 11  points per serving or 398 cals, 15.4g fat, 37.6g carbs, 30.8g protein

INGREDIENTS

1 red onion, peeled and finely chopped

1 pepper, deseeded and diced 

3 garlic cloves, peeled and finely minced 

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

400g tin chopped tomatoes

200ml skimmed milk

1 chicken stock cube 

1/2 tsp salt 

450g roasted chicken, shredded 

100g half fat soured cream

8 mini tortilla wraps, halved  

150g grated cheese (I like to use the fiery blend from Asda) 

Handful coriander, finely chopped

1 medium avocado, sliced

METHOD

1. Pre heat the oven to 180c.
2. Take a large oven proof pan and pop on a medium heat. Spray with 1 kal and then add the onion, peppers and garlic. Fry for 5 minutes until the onion starts to soften. Add a little water if the pan gets dry.
3. Add the herbs and spices and fry for another minute (add a splash of water to stop the spices burning) then add the tomatoes, a tin of cold water, the milk, salt, stock cube (crumbled) and chicken to the pan.
4. Simmer on a medium/high heat for 10-15 minutes so the sauce starts to thicken and the water evaporates away. You want a nice thick sauce to stick to the chicken.
5. Remove the pan from the heat and then remove two thirds of the mixture from it, popping to one side in a large bowl.
6. You are now ready to assemble. Leave the last third of the chicken and sauce at the base of the pan. Top with two and a half tortillas (so the sauce is covered), and a sprinkle of cheese and coriander. Repeat with the next third of the chicken mixture and again with the last. You want to save most of the cheese for the top.
7. Pop on the oven on 180c for around 20 minutes until the cheese is bubbly and golden.
8. Finish with a little light sour cream, sliced avocado and coriander.

Dish up and enjoy!

The post Mexican Layer Bake 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.

If you like your sauce a little more set, you can top the dish with a ball of light mozzarella (125g) and split the Parmesan in half, adding half to the sauce and half on top at the end before baking in the oven for 15 minutes. I like it both ways but for quickness, the stove top method is the winner for me! The nutritional information below doesn’t include the mozzarella. If you add it, the dish would be another 50 cals or 2 points per serving.

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4 

Per serving = 14 points or 538 cals, 14.4g fat, 63g carbs, 40.3g protein 

INGREDIENTS

500g lean beef mince, raw

1 white onion, peeled and finely diced

3 x garlic cloves, peeled and finely minced

1 tbsp mixed herbs

1 tsp paprika

1/2 tsp onion powder and chilli flakes (chilli flakes optional)

1 tbsp tomato purée

400g chopped tomatoes

1 x chicken stock cube (made up with 1 litre of boiling water)

1 tbsp Worcestershire sauce

1/2 tsp white sugar and salt

12 lasagne sheets (280g dried), broken into inch sized pieces

50ml light single cream (I use Elmlea)

30g Parmesan

Handful fresh basil

METHOD

1. Bring a large pan to a medium heat, spray with 1kal and add the onion. Fry for 5-6 minutes until it starts to soften, adding a little water if the pan gets dry.
2. Next add the garlic, fry for a minute and then add the mince a nd fry for 5-6 minutes until browned. All the herbs and spices and the tomato purée and fry off for a minute or two then add the chopped tomatoes, stock, Worcestershire sauce, sugar and salt.
3. Stir and then add the broken lasagne pieces. Stir so they are covered with the sauce and then reduce the heat to a simmer, popping on a lid.
4. Cook for 10-15 minutes until the lasagne sheets are nice and soft. If the sauce starts to dry out a little, add a little splash of water to make sure there is enough liquid to cook the pasta.
5. Once the pasta is cooked, add the cream and the Parmesan.
6. Finish with a sprinkle of fresh basil.

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

The post Broken Lasagne first appeared on Slimming Kitchen Secrets.

The result was delicious! I’ve made this a few times and served both this with and without noodles so have listed the points/calories for both below. If you don’t like peanut butter, just leave it out.

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4

With noodles – 15 points or 496 cals, 18.3g fat, 19g protein, 65.9g carbs per serving

Without noodles  – 12 points or 359 cals, 7.7g fat, 14.6g protein, 37.8g carbs per serving

INGREDIENTS

• 1 tsp sesame oil
• 1 white onion, peeled and sliced
• 1 cube each of frozen garlic and ginger (or 1 tbsp each of the equivalent paste)
• 3 tbsp Thai red curry paste
• 1 tbsp smooth peanut butter
• 1 chicken stock cube made up with 600ml boiling water
• 1 tbsp dark soy sauce
• 2 tsp fish sauce
• 1 tsp light brown sugar
• 400ml light coconut milk
• Juice of 1 lime
• Salt and pepper (to taste)
• 2 x packs chicken gyoza (20 in total)
• 80g edamame beans
• 2 heads of pack Choi, base removed and washed
• 400g udon noodles (if having, I use the Tiger Toget brand from Tesco)
• 2 spring onions, finely chopped
• Handful fresh coriander and basil, roughly chopped
• Sprinkle of black sesame seeds
• 1 tbsp chilli oil (my fav is the Lao Gan Ma Crispy Chilli Oil)

METHOD

1. Take a large pan, add the sesame oil and bring to a medium heat.
2. Add the onion and fry for 4-5 minutes until it begins to soften then add the garlic and ginger and cook for a further minute. Add a drop of water if the pan gets dry.
3. Next add the curry paste and peanut butter and fry for a further minute. Then add half the stock, stir until the paste is nicely combined and then add the rest of the stock.
4. Add the soy, fish sauce, sugar and coconut milk and simmer for 5 minutes.
5. Finally add the gyoza, stir and pop on the lid, reducing the heat to medium/low. Cook the gyoza for 3/4 minutes. Don’t overcook as they will fall apart.
6. While the gyoza are cooking, pop the edamame, pak choi and udon into a separate sauce pan, top with boiling water and blanch for 2 minutes.
7. Drain in a colander, popping under the cold tap to cool the veggies so they keep their colour.
8. Now you are ready to assemble. Add the edamame, pak choi and noodles to a bowl. Top with the gyozas and then soup. Finish with a sprinkle of spring onions, coriander, basil, black sesame and crispy chilli oil. 

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

The post Thai Dumpling Soup 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.

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!

Print

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!

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