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.

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.

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!

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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.

A few weeks ago I had a pack of lean pork mince in the freezer and so I thought, yep, lets add it to that, and this recipe was born.

It might seem a bit strange adding milk but milk is actually quite a traditional ingredient to add to a ragu (particularly Bolognese). Not only does it help make a lovely rich sauce, it also tenderises the meat and takes some of the acidity out of the tomatoes.

The key to this dish is a low, long simmer. It helps to thicken up the ragu nicely and make sure the flavours are deep and delicious.

If you don’t want to add the wine, just leave it out, you don’t need to replace it with anything. This will make the ragu 6sp per serving instead of 7. I serve this with 60g (dried) of pasta per person for a total of 13sp for the whole dish. I do add a cheeky shaving or parmesan to the top too though!

If you can’t get your hands on any of the whole nduja, you can get nduja paste in lots of supermarkets now, I got it recently in M&S. You can also get it online (I’ve had it from Amazon before and popped it into my shop if anyone would like to get it from there!!).

This is a great dish if you want left overs for the next day, or to pop in the freezer. Tossing the sauce through the pasta makes it go much further and I like it when theres a nice pasta to meat ratio (my hubbie on the other hand, would have piles of meat)!

Give this one a whirl, it’s a real treat.

SMART POINTS AND NUTRITIONAL INFORMATION

Serves 6 = 7sp per serving (on all plans)

INGREDIENTS

500g lean pork mince, raw

1 carrot, peeled and finely diced

1 onion, peeled and finely diced

2 sticks celery, finely diced

3 cloves garlic, peeled and finely minced

50g nduja sausage (or 2 tbsp nduja paste), roughly chopped into 1cm chunks

2 tsp fennel seeds, toasted for 30 seconds in a dry pan and then ground to powder

2 tsp oregano

1 tsp crushed chillies

Zest of 1 lemon

1 tbsp tomato puree

125ml red or white wine (optional)

1 chicken stock cube

400ml skimmed milk

400g tin tomatoes

Bay leaf

Salt and pepper

100g fresh parmesan

Small bunch fresh basil, roughly torn (reserve a little to dress)

METHOD

Pop the pork mince into a large frying pan, season with salt and pepper and fry until the mince is nicely browned.

Add the carrot, onion, celery and garlic and fry for another 5-6 minutes until the carrot starts to soften.

Add the nduja, ground fennel, oregano, crushed chillies, lemon zest and tomato puree. Stir, fry for another minute and then add the wine. Simmer until the wine reduces by half.

Crumble the chicken stock cube into the pan. Add the milk, tomatoes and bay leaf. Bring to a boil, then reduce to a simmer on a low heat for 2 hours (no lid), stirring regularly. The sauce should reduce nicely over time.

Pop the pasta on when the ragu has 10 minutes left to cook.

Finally, add the parmesan and basil to the ragu, stir and remove from the heat. Season to taste.

Serve the ragu with the pasta (I like to toss it through before serving) and dress with the reserved basil.

Enjoy!

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Pork, Nduja and Fennel Pasta

Serves 6 = Per serving

7sp on all plans

Servings 6 people

Ingredients

• 500 g lean pork mince raw
• 1 carrot peeled and finely diced
• 1 onion peeled and finely diced
• 2 sticks celery finely diced
• 3 cloves garlic peeled and finely minced
• 50 g nduja sausage or 2 tbsp nduja paste, roughly chopped into 1cm chunks
• 2 tsp fennel seeds toasted for 30 seconds in a dry pan and then ground to powder
• 2 tsp oregano
• 1 tsp crushed chillies
• Zest of 1 lemon
• 1 tbsp tomato puree
• 125 ml red or white wine optional
• 1 chicken stock cube
• 400 ml skimmed milk
• 400 g tin tomatoes
• Bay leaf
• Salt and pepper
• 100 g fresh parmesan
• Small bunch fresh basil roughly torn (reserve a little to dress)

Instructions

• Pop the pork mince into a large frying pan, season with salt and pepper and fry until the mince is nicely browned.
• Add the carrot, onion, celery and garlic and fry for another 5-6 minutes until the carrot starts to soften.
• Add the nduja, ground fennel, oregano, crushed chillies, lemon zest and tomato puree. Stir, fry for another minute and then add the wine. Simmer until the wine reduces by half.
• Crumble the chicken stock cube into the pan. Add the milk, tomatoes and bay leaf. Bring to a boil, then reduce to a simmer on a low heat for 2 hours (no lid), stirring regularly. The sauce should reduce nicely over time.
• Pop the pasta on when the ragu has 10 minutes left to cook.
• Finally, add the parmesan and basil to the ragu, stir and remove from the heat. Season to taste.
• Serve the ragu with the pasta (I like to toss it through before serving) and dress with the reserved basil.
• Enjoy!

The post Pork, Nduja and Fennel Ragu first appeared on Slimming Kitchen Secrets.

Variations

If you want to bulk this one out, you could always fry some finely chopped onion and sliced mushrooms once the bacon is crispy. No extra points but a bigger portion all round.

If you fancy mixing it up entirely you could replace the bacon with chorizo and once the oils have released, throw in some chopped spring onion. Up to 22g of chorizo will mean the dish is the same amount of smart points. Remember to peel the chorizo before you dice and cook so the oils can seep out and flavour everything  nicely.

Making for a small person?

Fancy making it for a baby too? Make the adults sauce base (egg yolk, parmesan and cream cheese) in one bowl and in a separate bowl make a mini version which omits the egg (ideally using full fat cream cheese and parmesan). Make the rest of the recipe as below, just remember not to add salt to anything (I would probably cook the pastas separately too so you can salt the adults pasta water). Once the pasta and peas are cooked, take a little of the bacon mixture from the main pan, pop it in a smaller pan and then separate the pasta and peas into the two different pans adding the relevant sauce. Season the adults with salt and pepper to taste (and crushed chillies if you like a kick like me)!

Smart Points and Nutritional Information

Serves 2 – Per Serving:

• 11sp on BLUE, 15sp on GREEN and 6sp on PURPLE (when made with wholewheat pasta)
• 322 Cals – 14.1g Fat – 27.4g Carbs 25.8g Protein

Ingredients

120g spaghetti, dried

30g garden peas, frozen

4 rashers of back bacon (smoked or unsmoked, fat removed and diced into 1cm chunks)

3 cloves of garlic, peeled and finely chopped

3 egg yolks

40g parmesan, grated

50g lightest cream cheese

Handful of basil/parsley, finely chopped

Method

Pop a large pan of boiling water on a high heat and add 1 tsp of salt.

Take a small bowl and add the egg yolks. Whisk and then add the parmesan and cream cheese.  Season with black pepper and then whisk again until you have a smooth mixture.

Next pop the pasta in the pan to cook and add the peas for the last 2-3 minutes.

Whilst the pasta and peas are cooking, spray a frying pan with 1kal and once hot, add the bacon. Fry the bacon for a few minutes and once it’s starting to crisp up, add the garlic (with a little splash of water if the pan is getting a little dry). Fry for another few minutes until the garlic softens and then reduce the heat to low.

Once the pasta is cooked, lift it out the water with tongs (rather than draining it) and pop it straight into the pan with the bacon. Use a slotted spoon to lift out any remaining peas and pop them into the bacon pan too. You want a little bit of the pasta water to splash in to the bacon pan to help the sauce stick to the pasta. Stir to combine and then switch off the heat. Next, pour the sauce mixture into the spaghetti/bacon pan with everything else and stir together with the pasta quickly so the sauce becomes nice and smooth (if it’s on the heat, the eggs could scramble so make sure its off!!) If the sauce is still a little thick, you can add an extra splash of the pasta water to loosen it up.

Season with salt and pepper to taste. Finish with a sprinkle of basil/parsley and a little extra parmesan if you fancy.

Enjoy!

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Spaghetti Carbonara

Nutritional Information

Serves 2 - Per Serving

11sp on BLUE, 15sp on GREEN and 6sp on PURPLE (when made with wholewheat pasta)

Calories - 322

Fat - 14.1g

Carbs - 27.4g

Protein - 25.8g

Course Main Course, Pasta, Starter

Cuisine Italian

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2 people

Calories 322kcal

Ingredients

• 120 g spaghetti dried
• 30 g garden peas frozen
• 4 rashers of back bacon smoked or unsmoked, fat removed and diced into 1cm chunks
• 3 cloves of garlic peeled and finely chopped
• 3 egg yolks
• 40 g parmesan grated
• 50 g lightest cream cheese
• Handful of basil/parsley finely chopped

Instructions

• Pop a large pan of boiling water on a high heat and add 1 tsp of salt.
• Take a small bowl and add the egg yolks. Whisk and then add the parmesan and cream cheese. Season with black pepper and then whisk again until you have a smooth sauce..
• Next pop the pasta in the pan to cook and add the peas for the last 2-3 minutes of the pasta cooking time.
• Whilst the pasta and peas are cooking, spray a frying pan with 1kal and once hot, add the bacon. Fry the bacon for a few minutes and once it’s starting to crisp up, add the garlic (with a little splash of water if the pan is getting a little dry). Fry for another few minutes until the garlic softens and then reduce the heat to low.
• Once the pasta is cooked, lift it out the water with tongs (rather than draining it) and pop it straight into the pan with the bacon. Use a slotted spoon to lift out any remaining peas and pop them into the bacon pan too. You want a little bit of the pasta water to splash in to the bacon pan to help the sauce stick to the pasta. Stir to combine and then switch off the heat.
• Next, pour the sauce mixture into the spaghetti/bacon pan with everything else and stir together with the pasta quickly so the sauce becomes nice and smooth (if it's on the heat, the eggs could scramble so make sure its off!!) If the sauce is still a little thick, you can add an extra splash of the pasta water to loosen it up.
• Season with salt and pepper to taste. Finish with a sprinkle of basil/parsley and a little extra parmesan if you fancy.
• Enjoy!

The post Spaghetti Carbonara first appeared on Slimming Kitchen Secrets.

The result was this delightful quick and easy recipe. With minimal ingredients and prep its simple to whip up and yet still is oh so satisfying to eat. If you don’t like things spicy just leave out the chillies or, if you like it hot, hot, add a sliced red chilli when adding the cheese.

If you want to lower the points further you could replace the French fries by making your own Butternut Squash Chips.  I like using a good French fry in this myself as its exactly what I had in the restaurant that day!

POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 13 points or 453 cals, 23.1g fat, 42.0g carbs, 15.4g protein

Ingredients

500g frozen French Fries, frozen (I like McCain’s Crispy French Fries)

400g tin chopped tomatoes (I like Mutti)

1 tsp each garlic powder and paprika

2 tsp mixed herbs

1 tsp balsamic vinegar

¼ tsp sugar

Pinch of chilli flakes

60g pepperoni slices

100g half fat mature Cheddar cheese, grated

1 tbsp Parmesan cheese, grated

Low calorie cooking spray

Salt and black pepper

Method

1. Preheat the oven to 220°C (fan).
2. Add the fries to a large baking dish, spray with low-calorie cooking spray and pop into the top of the oven. Bake for 14–16 minutes, turning every now and again, until the fries are crisp and a light, golden colour.
3. Meanwhile, put the chopped tomatoes, garlic powder, paprika, mixed herbs, balsamic vinegar, sugar and chilli flakes in a small saucepan with100ml water, season with salt and pepper and cook over a high heat until piping hot. Then, reduce to a simmer for 5–10 minutes until the sauce has thickened a little.
4. Once the fries are ready, remove from the oven, season with salt and pepper, then top with the pizza sauce, the pepperoni, cheese and the Parmesan.
5. Pop back in the oven for 10 minutes or until the cheese is nicely melted

The post Pizza Fries first appeared on Slimming Kitchen Secrets.

I’ve included the recipes below for the chicken, wedges, kachumba (like an Indian salsa) and raitha. If you are having wedges you may not need a flatbread, or if you like something bready to mop up all the flavour, you could always have a smaller portion of wedges (or even make BNS wedges instead) and balance out the points with the flatbread. I love the WW mini garlic and coriander naan breads and they are an absolute points bargain at just 3sp on all plans. Whichever way you put this dish together, it is bursting with flavour and will provide you with plenty left over chicken for salads/lunches during the week.

When serving this dish to the family, I make sure that I only serve myself skinless breast meat (this is why I urge you to rub some of the marinade under the skin before the chicken goes in the oven – so you don’t miss out on the lovely flavour of the spice mix). Chicken breast is 0sp on BLUE and PURPLE.

Be sure to read through the method for each element of this dish before you start. It’s actually a really easy recipe, it just looks a little more complex because of the ingredients list but most of the ingredients are store cupboard essentials anyway!

I’m on BLUE and I served everything in a naan bread (3sp) with a handful of pomegranate seeds for a little extra juicy flavour. This made the total for my meal 7sp. A bargain in my opinion!

Tandoori Roast Chicken

Serves 6 = 0sp on BLUE and PURPLE and 3sp on GREEN (for up to 175g of skinless white meat)

Ingredients

1 x extra large whole chicken, raw (around 2kg)

2 onions, peeled and quartered

For the spice rub

150g fat free natural yogurt

1 tbsp garam masala

1 tsp each paprika, turmeric, chilli powder, cumin

½ tsp ground cinnamon

3 garlic cloves, peeled and crushed

Thumb size piece of ginger, peeled and finely grated (or 2 tsp lazy ginger paste)

2 tsp salt

1 tsp each sugar and black pepper

1 tbsp tomato puree

Juice of 1 lemon

To serve

Handful of fresh coriander

1 red chilli, deseeded and finely sliced

Small tub of pomegranate seeds (optional)

Method

Pre heat the oven to 200c. Take the raw chicken and using a sharp knife cut a slash into the breasts, thighs and drumsticks. Using your hands, separate some of the skin from the flesh of the breast so you can get in there with the marinade. Make the spice paste by combining all the ingredients together and giving a good stir. Coat the chicken in the marinade (making sure you have lifted the skin of the chicken on the breast and smear the paste on the actual flesh of the chicken too). If you have any marinade left, pop it inside the cavity. Finally pop the lemon that you’ve juiced inside the cavity too. Scatter the onion across the baking tray and then pop the chicken on top, cover with foil and cook for 20 minutes. Reduce the temperature of the oven to 180c and cook for a further 80-90 minutes until the chicken is cooked through and the juices run clear (everyone’s oven temperature varies so the cooking time of the chicken will really depend on the oven and the size of the chicken, one the meat is white and the juices run clear it should be cooked however if you have a meat thermometer you can pop into the thickest part of the breast and the temperature should read at least 75c). Baste the chicken a few times during cooking and remove the lid or foil for the last 15 minutes of cooking (to let the skin brown nicely). Rest the chicken for 15 minutes before you serve. Finally sprinkle with some chopped fresh coriander, fresh chilli and a handful of pomegranate seeds. I serve on a chopping board with a carving knife so people can take whichever part of the bird they fancy.

For the spiced wedges

Serves 6 = 4sp per potion on BLUE and GREEN, 0sp on PURPLE

(Alternatively you can use butternut squash instead of normal potatoes and the wedges would be 0sp on all plans)

Ingredients

1kg maris piper potatoes, peeled and cut into wedge/chip shapes

1 tsp each ground cumin, ground coriander, paprika, chilli powder and turmeric

Method

Pre heat the oven to 180c (I cook the wedges for the last hour I’m cooking the chicken). Pop the wedges onto a hot baking tray in a single layer (don’t let them overlap as they will steam instead of roast). Spray with 1kal, season with salt and black pepper and then roast for 20 minutes. Remove the wedges from the oven. Mix all the spices together and then add to the wedges. Spray again with 1kal and pop back in the oven for 30-40 minutes (until the potato is cooked through and starting to get a little crispy round the edges). Keep an eye on the wedges when they are in the oven as everyone’s oven temperature varies and you don’t want the spices to catch and burn. Equally you don’t want the wedges to be underdone so be sure to taste and make sure they are nice and soft before you remove everything from the oven for the final time.

Kachumba

Serves 6 = 0sp on all plans

Ingredients

½ cucumber, diced

Handful of cherry tomatoes, diced

1 red onion, peeled and finely diced

Handful of coriander

Juice of 1 lemon

Sprinkle of chilli flakes and/or toasted cumin seeds (optional)

Method

Mix the cucumber, tomatoes, onion and coriander in a bowl (along with the chilli flakes and cumin seeds if you are having them). Squeeze over the juice of 1 lemon, season with salt and pepper and then pop in the fridge until you are ready to eat.

Raita

Serves 6 = 0sp on BLUE and PURPLE, 1sp on GREEN

300g fat free natural or Greek yoghurt

1 tsp mint sauce

½ cucumber, grated and water squeezed out

Pinch of cumin

Squeeze of fresh lemon juice

Method

Combine all the ingredients into a bowl. Season with salt and pepper and then pop in the fridge until you are ready to eat.

The post Tandoori Roast Chicken first appeared on Slimming Kitchen Secrets.

If you are vegetarian you can leave the bacon out entirely, just make sure you check the seasoning as the bacon adds a nice salty flavour that you will have to adjust for without it. You will want to use a vegetarian alternative to Parmesan too.

POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 11 points or 397 cals, 8.0g fat, 56.0g carbs, 24.6g protein

Ingredients

300g broccoli, chopped into florets

1 tbsp pine nuts

60g fresh basil leaves (2 small packs), roughly chopped

2 large garlic cloves, finely chopped

2 tbsp Parmesan, finely grated

½ tbsp olive oil

Zest and juice of 1 lemon

For the rest of the dish

280g dried pasta (whichever shape you fancy)

8 bacon medallions, raw and diced into 2cm squares

200g cherry tomatoes, halved

1 tsp chilli flakes (or less if you don’t like it as spicy)

Low calorie cooking spray

Salt and black pepper

Method

1. Add the broccoli to a pan of salted boiling water. Blanch for 3–4 minutes and then scoop out with a slotted spoon, leaving the water boiling in the pan, and put to one side.
2. Add the pasta to the same water and cook until al dente.
3. While the pasta is cooking, pop the broccoli into a food processor with the pine nuts, basil, 1 clove of garlic, the Parmesan, olive oil, lemon zest and 1 tablespoon water. Blitz until smooth, adding a little more water until you get your desired texture.
4. Season with salt and pepper and add the juice of half the lemon. Blitz again, taste and adjust the seasoning to suit your taste.
5. Next take a frying pan, spray with low-calorie cooking spray and add the bacon. Fry for 4–5 minutes until it starts to crisp up, then add the tomatoes and remaining garlic and fry for another 2–3 minutes.
6. Drain the pasta, reserving a little bit of the pasta water, and add it to the pan with the bacon and tomatoes. Stir in the pesto and combine everything together, adding a little of the pasta water to loosen if necessary. Sprinkle with chilli flakes and squeeze in the juice of the other half of the lemon. Taste and add more salt and pepper if required, then serve

The post Broccoli Pesto and Bacon Pasta first appeared on Slimming Kitchen Secrets.

If you don’t want to use the wine, simply omit, you don’t need to replace it with any extra stock. This will make the risotto 8sp per serving.

One tip I picked up from the lovely Gemma at her cookery classes (You Say Tomato Cooking) is to keep the ends of your parmesan (the rind) so that you can use it as a ‘cheesy teabag’. I love this idea as it means you are using every part of the ingredient and so I’ve added it here to the stock to up the flavour. If you don’t have a rind to hand, don’t worry, simply leave this out but it adds a lovely additional base flavour (when I get to the rind I pop it in a food bag and into the freezer so I’ve always got one to hand now!).

If you don’t fancy using steak you can make this risotto with any meat you like, I’ve included the points for the risotto on its own as well as with the steak so you can adjust it if needs be.

The breadcrumbs add a lovely texture to the dish as well as a hit of flavour at the end. It’s not the end of the world if you don’t include them in the recipe but they really do take the dish to the next level!

Tomato and Mascarpone Risotto with Steak

Serves 4 = 9sp per serving for the risotto, 1sp per serving for the breadcrumbs and 5sp per steak = 15sp in total per serving on all plans

Ingredients

1 onion, peeled and finely chopped

2 tsp olive oil

3 garlic cloves, peeled and finely chopped

200g arborio rice, dry

125ml white wine

1 tbsp tomato puree

1 vegetable stock cube

400g tin of chopped tomatoes

30g parmesan

30g light mascarpone

1 tsp butter

1 lemon (zest is used in breadcrumbs below, juice of ½ in risotto and the other half of the lemon cut into 4 for serving with the dish)

4 x 225g lean rump steak

For the breadcrumbs

30g panko breadcrumbs

Handful of fresh parsley, finely chopped

Zest of 1 lemon

1 tsp garlic powder

Method

Take a blender and add the chopped tomatoes, the crumbled stock cube and 400ml boiled water. Blend until smooth and then add to a large sauce pan. Add the other 400ml water, stir and keep the stock mixture simmering as you make the risotto (add the parmesan rind to the stock if using).

Next take a large non stick pan spray with 1kal and fry the onion in the oil until soft and golden (6-7 minutes). Then add the garlic and fry for a few minutes more. Add the Arborio rice and toast for a minute then add the wine, simmering until reduced by half.

Add the tomato puree to the pan, stir fry for a minute and then begin to add the stock a few ladles at a time, stirring and simmering and adding more stock once the previous addition has absorbed in the rice. Keep adding the stock until the rice is cooked to your liking (I like it so it still has a bit of a bite which takes around 25 minutes). You may not use all the stock, it will depend on the heat of your pan so if you have some left over don’t worry.

Ten minutes before the rice is ready, season the steak with salt and pepper and then add to a hot frying pan sprayed with 1kal. Cook the steak to your liking (I cook on a high heat for 3 minutes on each side as I like it medium rare). Remove the steak from the pan and pop onto a chopping board to rest. In the same pan that you cooked the steak, add the breadcrumbs, lemon zest, parsley and garlic powder. Reduce the heat to medium and toast the breadcrumbs until they are a light golden colour. Keep a close eye on the breadcrumbs so they don’t catch and burn. Remove the breadcrumbs from the pan and pop into a bowl until you need them.

Once most of the liquid in the risotto has absorbed and it is cooked to your liking, remove the risotto from the heat and add the parmesan, mascarpone and butter. Stir and then add the juice of half a lemon to the as well as any extra salt and pepper to season.

Slice the steak and get ready to serve.

Add the risotto to a bowl, top with the sliced steak sprinkle across the herby breadcrumbs. Add some crushed chillies if you fancy and serve with a slice of lemon.

Enjoy!

The post Tomato and Mascarpone Risotto with Steak and Herby Breadcrumbs first appeared on Slimming Kitchen Secrets.

The veggies I’ve included below make for a lovely dish however if you have any other veggies, feel free to experiment. I’ve also flavoured the dish with one of my favourite combos, paprika and fennel but if you prefer other spices, feel free to mix things up!

I’ve made a little video to go along with this recipe, I hope you find it useful!

POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 12 points or 396 cals, 5.5g fat, 59.6g carbs, 23.1g protein

Ingredients

1 onion, roughly chopped

1 pepper, deseeded and roughly chopped

1 chilli, roughly chopped

1 carrot, peeled and roughly diced

3 cloves of garlic, peeled and roughly chopped

4 x reduced fat pork sausages, sausage meat removed from skin and skin discarded

2 tsp fennel seeds

2 tsp paprika

240g pasta, dried

1 tbsp tomato puree

125ml white wine (optional)

400g tin of chopped tomatoes

1 chicken stock cube, crumbled

15g Parmesan cheese, grated plus extra for sprinkling

Sprinkle of chilli flakes (to taste)

Low calorie cooking spray

Salt and black pepper

Method

1. Blend the vegetables and garlic until you have a relatively smooth paste. Add the sausage meat to the blender and pulse until the sausage is combined with the vegetables.
2. Spray a large, non-stick saucepan with low-calorie cooking spray and add the contents of the blender, beginning to fry over a medium heat.
3. Grind the fennel seeds in a pestle and mortar until they are a fine powder, then add the paprika and ground fennel to the pan. Season with salt and pepper and a splash of water if the pan gets a little dry.
4. Pop the pasta on to cook.
5. Add the tomato purée to the sauce with the wine, if you are having it. Stir to combine and simmer for a few minutes (to reduce the wine if you have added it).
6. Add the chopped tomatoes to the pan. Crumble the chicken stock cube into the tomato tin, fill with boiling water and stir to dissolve, then add to the pan.
7. Let the sauce simmer for 10 minutes until it starts to reduce and thicken and then add the grated Parmesan and chilli flakes. Season to taste.
8. Drain the pasta and add to the sauce, stirring to combine. Serve with an extra sprinkle of Parmesan.

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