Since I posted it again last night I’ve had so many messages asking for the recipe so you can make it tonight so your wish is my command!

This is a really quick and easy chicken recipe which has a huge flavour payoff. The chicken is the star of the show so you can accompany it with whatever you fancy. I like to serve it with a flatbread, lettuce and a chopped tomato, cucumber and red onion salad. The nutritional information below is for the chicken skewers so make sure to add your chosen accompaniments separately.

You could also make this with chicken breast if you prefer it, it only saves around 30 cals per serving, I just prefer the juiciness of the thigh!

I like to use the smaller metal skewers for this as the cook the chicken from the inside too. If you don’t have them, wooden will do, just be sure to soak them in water before cooking so they don’t burn.

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 340cals, 29g fat, 2.9g carbs, 37g protein

INGREDIENTS

For the chicken

• 750g boneless chicken thigh, raw and cut into thick strips
• 1 tsp olive oil
• 1 tbsp paprika
• 1 tsp each garlic powder and salt
• 1/4 tsp each cayenne pepper and onion powder

For the garlic butter

• 50g light lurpack
• 3 cloves of garlic, peeled and grated
• Large handful of fresh parsley, finely chopped
• 30g Parmesan, finely grated (keep a little back to dress at the end)
• Salt and black pepper

To accompany – suggestions

• Head of lettuce, shredded and washed
• Handful cherry tomatoes, quartered
• 1/2 cucumber, diced
• 1/4 red onion, peeled and finely chopped
• 1 tsp white wine vinegar
• Garlic mayo (light mayo mixed with a small grated garlic clove and pinch of oregano)
• Flatbread (I like the deli kitchen flatbreads as they are lovely and soft and wrap nicely around the chicken).

METHOD

1. Take a large bowl and add the chicken, olive oil, paprika, garlic powder, salt, cayenne pepper and onion powder. Mix so the chicken is well coated, cover and pop in the fridge to marinate for at least an hour (ideally overnight).
2. Take the chicken out the fridge. Get four small metal skewers ready. Thread the chicken onto the skewers, folding each strip in half before sliding on.
3. Pop in the air fryer and cook for 10 mins at 180c.
4. In a small microwaveable bowl add the butter, grated garlic, parsley, Parmesan, salt and pepper. Microwave for 30 seconds until loose and creamy.
5. After 10 minutes, turn the skewers over and baste with a 1/3 of the garlic butter. Cook for another 5 minutes then turn the chicken again, and baste with the another 1/3 of the mixture. Cook for another five minutes. Baste for a final time and cook for a further 2-3 minutes until cooked through.
6. Remove the chicken from the air fryer, remove the skewer and add to the plate. Finish with a final sprinkle of Parmesan.
7. While the chicken is cooking get the salad ready. Chop the lettuce and pop into one bowl and then chop your onion, tomato and cucumber, add to another bowl and splash with 1 tsp white wine vinegar. Season with salt and pepper.
8. Warm the flatbreads in the air fryer for 2-3 minutes. Serve your preferred way. I like to coat the flatbread in garlic mayo then fill with chicken and salad veggies. If you like it spicy you could add some jalapeños or sriracha.

Enjoy!

The post Garlic Parmesan Chicken Skewers 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.

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.

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.

POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 4 points or 282 cals, 10.7g fat, 11.2g carbs, 36.6g protein

INGREDIENTS

For the dressing

• 30g smooth peanut butter
• 1 tbsp each of light and dark soy sauce
• 2 tbsp sweet chilli sauce
• 1 tsp each sesame oil and rice wine vinegar
• 2 tbsp lime juicE

For the salad

• 1/4 iceburg lettuce, shredded
• 1/4 white cabbage and 1/4 red cabbage, finely shredded
• 1/2 cucumber, halved, seeds scooped out and finely sliced
• 4 spring onions, finely sliced
• 40g edamame beans (I buy them frozen and defrost in some water in the microwave)
• 400g roasted chicken (white meat only), shredded (or two large chicken breasts, roasted and shredded)

To finish

• 1 tsp white sesame seeds
• 1 tbsp crispy onions (optional)

METHOD

1. Pop all the dressing ingredients in a bowl with a splash of cold water and whisk until smooth, adding small splashes of water until you get to your desired consistency.
2. Pop all the chopped salad ingredients into another large bowl and add the edamame beans and chicken. Toss everything together.
3. Split between 4 Tupperware boxes. Add a sprinkle of sesame seeds and crispy onions to each.
4. Divide your dressing into 4 small pots and add to the salad before you eat.

The post Creamy Chicken Satay Salad first appeared on Slimming Kitchen Secrets.

 If you can’t get a hold of the Shwartz Buffalo seasoning or any ranch seasoning (the powdered stuff) , simply leave them out. I’ve bought the Buffalo seasoning in ASDA and Morrison’s so it shouldn’t be too difficult to find but the ranch is a little more tricky. I get mine from either amazon or from an online store called Condimaniac (who also do the most amazing bagel seasoning!!).

I’ve included the points and calorie values for this dish with and without the crouton top. I’ve had it both ways, often having it without the topping if I’m trying to have a lighter meal or if I’m too hungry to wait for the topping to bake!

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4 

Without Crouton Top

WW = 10 points or 512 cals, 3.9g fat, 69.7g carbs, 54.6g protein

With Crouton Top

WW = 15 points or 621 cals, 10.6g fat, 76.8g carbs, 60.4g protein

INGREDIENTS

• 320g pasta, dry weight
• 400g chicken breast, raw and cut into medium size chunks
• 1 onion, peeled and finely diced
• 3 cloves of garlic, peeled and finely chopped
• 1 tbsp Schwartz buffalo seasoning
• 1 tbsp tomato puree
• 1 tbsp plain flour
• 1 chicken stock cube (made up with 400ml boiling water)
• 150g light cream cheese
• 2 tbsp franks red hot buffalo sauce
• 1 tsp paprika
• 1 tsp ranch seasoning (optional – leave out if you can’t get this)
• ¼ tsp cayenne pepper
• 3 spring onions, sliced
• Handful of fresh coriander, roughly chopped (save a little bit for dressing)

For the crouton top (optional)

• 2 crusts of a loaf of bread, chopped into 1cm cubes
• 1 tbsp olive oil
• ½ tsp garlic granules
• 1 tsp each paprika and mixed herbs
• 30g parmesan
• 50g light mature cheddar

METHOD

1. Put pasta on to cook according to packet instructions. Drain when al dente and pop to one side.
2. Whilst the pasta is cooking spray a large pan with 1kal, add the chicken, season with salt and pepper and the buffalo seasoning spice mix. Fry for 6-7 minutes (until cooked through).
3. Add the onion and garlic and fry for another 5 minutes until the onion is soft.
4. Add the tomato puree, stir and fry for a minute and then add the plain flour, stir and fry for another minute.
5. Next add the chicken stock and simmer until it starts to thicken up (around 5 minutes).
6. Add the cream cheese, buffalo sauce, paprika, ranch seasoning and cayenne pepper with a little more black pepper. Stir and let simmer for 5-6 minutes (add a little more water if the sauce needs loosening).
7. Finally add the spring onions and coriander.
8. Add the drained and cooked pasta to the sauce pan and toss the pasta in the sauce.

*You can serve the dish at this point or you can continue with the below steps to top with the breadcrumbs and bake. *

9. If you are going to bake, pre heat the oven to 180c.
10. Take a frying pan, add the oil, bring to a medium heat and then add the bread, garlic, paprika and mixed herbs with a little salt and pepper. Fry for 3-4 minutes until the bread becomes golden and starts to get crispy.
11. Pop the pasta and sauce into a heat proof dish. Top with the garlic croutons and then sprinkle over the parmesan and cheddar.
12. Bake for 15-20 minutes.
13. Remove from the oven and leave to stand for 5 minutes before serving. Sprinkle over the reserved coriander.
14. Enjoy!

Print

Buffalo Chicken Pasta with Garlic Crouton Top

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4

Without Crouton Top

WW = 10 points or 512 cals, 3.9g fat, 69.7g carbs, 54.6g protein

With Crouton Top

WW = 15 points or 621 cals, 10.6g fat, 76.8g carbs, 60.4g protein

Servings 4

Ingredients

• 320 g pasta dry weight
• 400 g chicken breast raw and cut into medium size chunks
• 1 onion peeled and finely diced
• 3 cloves of garlic peeled and finely chopped
• 1 tbsp Schwartz buffalo seasoning
• 1 tbsp tomato puree
• 1 tbsp plain flour
• 1 chicken stock cube made up with 400ml boiling water
• 150 g light cream cheese
• 2 tbsp franks red hot buffalo sauce
• 1 tsp paprika
• 1 tsp ranch seasoning optional – leave out if you can’t get this
• ¼ tsp cayenne pepper
• 3 spring onions sliced
• Handful of fresh coriander roughly chopped (save a little bit for dressing)
• For the crouton top optional
• 2 crusts of a loaf of bread chopped into 1cm cubes
• 1 tbsp olive oil
• ½ tsp garlic granules
• 1 tsp each paprika and mixed herbs
• 30 g parmesan
• 50 g light mature cheddar

Instructions

• Put pasta on to cook according to packet instructions. Drain when al dente and pop to one side.
• Whilst the pasta is cooking spray a large pan with 1kal, add the chicken, season with salt and pepper and the buffalo seasoning spice mix. Fry for 6-7 minutes (until cooked through).
• Add the onion and garlic and fry for another 5 minutes until the onion is soft.
• Add the tomato puree, stir and fry for a minute and then add the plain flour, stir and fry for another minute.
• Next add the chicken stock and simmer until it starts to thicken up (around 5 minutes).
• Add the cream cheese, buffalo sauce, paprika, ranch seasoning and cayenne pepper with a little more black pepper. Stir and let simmer for 5-6 minutes (add a little more water if the sauce needs loosening).
• Finally add the spring onions and coriander.
• Add the drained and cooked pasta to the sauce pan and toss the pasta in the sauce.
• *You can serve the dish at this point or you can continue with the below steps to top with the breadcrumbs and bake. *
• If you are going to bake, pre heat the oven to 180c.
• Take a frying pan, add the oil, bring to a medium heat and then add the bread, garlic, paprika and mixed herbs with a little salt and pepper. Fry for 3-4 minutes until the bread becomes golden and starts to get crispy.
• Pop the pasta and sauce into a heat proof dish. Top with the garlic croutons and then sprinkle over the parmesan and cheddar.
• Bake for 15-20 minutes.
• Remove from the oven and leave to stand for 5 minutes before serving. Sprinkle over the reserved coriander.
• Enjoy!

The post Buffalo Chicken Pasta with Garlic Crouton Top first appeared on Slimming Kitchen Secrets.

If you struggle to get a hold of any of the ingredients (like me!!) Amazon has lots of the ingredients that you need, and most are on prime delivery. I’ll pop them in my shop here if you want to take a look. I bought them and have used them time and time again so they are worth the extra effort.

I serve my Thai curry with 60g (dried) fluffy jasmine rice per person (for an extra 6 points per portion).

WW POINTS AND NUTRITIONAL INFORMATION

For the Curry – serves 4 = 5 points (+1 for non starchy veg) – add points for the rice separately 

Per serving – 298 calories, Fat 10.7g, Carbs 15.1g, Protein 42.3g

INGREDIENTS

For the paste

• 12 dried red kashmiri chillies, deseeded and chopped into rough 1cm chunks
• 1 tbsp each lemongrass paste and galangal paste
• 8 garlic cloves, peeled and roughly chopped
• ½ tbsp shrimp paste
• 1 tsp each ground coriander, ground cumin, paprika and white pepper
• 1 tbsp fresh coriander, leaves and stalks
• 1 shallot, peeled and roughly chopped
• Zest of 1 lime
• 100-150ml reserved chilli soaking water
• ½ sp each sugar and salt

For the curry

• 1 tsp vegetable oil
• 250ml chicken stock (made up with 1 stock cube)
• 400ml can of light coconut milk
• 6 kaffir lime leaves
• 1 tbsp light brown sugar
• 2 tsp fish sauce
• 500g chicken breast, raw, cut into inch sized chunks
• Pack of green beans (170g), trimmed and halved
• ½ bunch of basil leaves (Thai basil if you can get it)
• Juice of 1 lime, quartered

To garnish

• Fresh red chilli, sliced (and deseeded if you don’t like it too hot
• Handful of fresh coriander, roughly chopped
• Jasmine rice

METHOD

1. Begin by making the paste. Put the chillies into a large bowl, cover with boiling water and leave to soak. After 15 minutes, remove the chillies from the bowl and keep the soaking water to one side.
2. Take a blender and add the chillies along with all of the other paste ingredients. Blend for 10-60 seconds, adding more of the reserved water to get the right paste consistency if needed.
3. Take a large pan, heat 1 tsp vegetable oil and then add the curry paste. Fry for 2 minutes until the you can smell the aromas starting to release.
4. Add the stock, coconut milk, lime leaves, sugar and fish sauce. Stir to combine and then add the raw chicken.
5. Bring to a simmer and then reduce the heat. Simmer with the lid off for 15-20 minutes until the sauce has started to reduce and thicken up and the chicken is cooked through.
6. Taste and add a little fish sauce or sugar to taste.
7. Finally add the green beans and simmer for another 3 minutes until they have started to soften.
8. Add the basil and then get ready to plate up.
9. Serve the curry with some fluffy jasmine rice and garnish with a little fresh chilli, coriander and a slice of lime.
10. Enjoy!
    

    Print

    Thai Red Curry

    WW POINTS AND NUTRITIONAL INFORMATION

    For the Curry – serves 4 = 5 points per serving (+1 for non starchy veg) - add extra points for the rice

    Per serving – 298 calories, Fat 10.7g, Carbs 15.1g, Protein 42.3g

    Servings 4

    Ingredients

    • For the paste
    • 12 dried red kashmiri chillies deseeded and chopped into rough 1cm chunks
    • 1 tbsp each lemongrass paste and galangal paste
    • 8 garlic cloves peeled and roughly chopped
    • ½ tbsp shrimp paste
    • 1 tsp each ground coriander ground cumin, paprika and white pepper
    • 1 tbsp fresh coriander leaves and stalks
    • 1 shallot peeled and roughly chopped
    • Zest of 1 lime
    • 100-150 ml reserved chilli soaking water
    • ½ sp each sugar and salt
    • For the curry
    • 1 tsp vegetable oil
    • 250 ml chicken stock made up with 1 stock cube
    • 400 ml can of light coconut milk
    • 6 kaffir lime leaves
    • 1 tbsp light brown sugar
    • 2 tsp fish sauce
    • 500 g chicken breast raw, cut into inch sized chunks
    • Pack of green beans 170g, trimmed and halved
    • ½ bunch of basil leaves Thai basil if you can get it
    • Juice of 1 lime quartered
    • To garnish
    • Fresh red chilli sliced (and deseeded if you don’t like it too hot
    • Handful of fresh coriander roughly chopped
    • Jasmine rice

    Instructions

    • Begin by making the paste. Put the chillies into a large bowl, cover with boiling water and leave to soak. After 15 minutes, remove the chillies from the bowl and keep the soaking water to one side.
    • Take a blender and add the chillies along with all of the other paste ingredients. Blend for 10-60 seconds, adding more of the reserved water to get the right paste consistency if needed.
    • Take a large pan, heat 1 tsp vegetable oil and then add the curry paste. Fry for 2 minutes until the you can smell the aromas starting to release.
    • Add the stock, coconut milk, lime leaves, sugar and fish sauce. Stir to combine and then add the raw chicken.
    • Bring to a simmer and then reduce the heat. Simmer with the lid off for 15-20 minutes until the sauce has started to reduce and thicken up and the chicken is cooked through.
    • Taste and add a little fish sauce or sugar to taste.
    • Finally add the green beans and simmer for another 3 minutes until they have started to soften.
    • Add the basil and then get ready to plate up.
    • Serve the curry with some fluffy jasmine rice and garnish with a little fresh chilli, coriander and a slice of lime.
    • Enjoy!

The post Thai Red Curry first appeared on Slimming Kitchen Secrets.

POINTS AND NUTRITIONAL INFORMATION

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

INGREDIENTS

240g basmati rice

2 tsp sesame oil

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

1 tsp each of curry powder and Chinese 5 spice

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

½ tsp sugar

Pinch white pepper

2 eggs

1 onion, peeled and finely diced

4 spring onions, sliced

1 pepper, deseeded and diced

80g frozen peas

3 cloves of garlic, finely chopped

Low calorie cooking spray

Salt and white pepper

METHOD

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

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

Before you start making the sauce, decide which accompaniment you fancy. I’ve made this with several options but my favourites are roast potatoes, pan fried new potatoes (boil potatoes til soft, smash a little and then crisp up in a frying pan) or rice. I usually serve with green beans (boiled for a few minutes and then finished in a 1sp of light butter, lemon juice and salt and pepper) or asparagus. All make for a lovely dish that feels like a real indulgence. Just remember to add the extra points for whichever accompaniment you prefer (I usually have 6sps worth of potatoes or rice).

SMART POINTS AND NUTRITIONAL INFORMATION

Serves 4 – 3sp on BLUE and PUPLE, 5sp on GREEN for the chicken in tarragon sauce

Per serving – 330 calories, Fat 5.1g, Carbs 10.4g, Protein 64.8g

INGREDIENTS

4 x chicken breasts (around 200g raw weight per breast)

1 large leek, washed, woody end removed and sliced into thin rounds

3 cloves of garlic, peeled and finely chopped

300g chestnut mushrooms, cleaned and sliced

1 heaped tbsp of plain flour

125ml white wine

2 tsp Dijon mustard

500ml chicken stock (made of 1 chicken stock cube)

4 tbsp light crème fraiche

Few sprigs of fresh tarragon (one left whole and 2 chopped finely)

METHOD

Note – Before you start cooking this one, have a read of the short blurb above so you can choose your accompaniment and pop it on at the right time whilst cooking the sauce.

1. Season the chicken breasts with salt and black pepper. Take a large saucepan or frying pan, spray with 1kal and on a medium/high heat fry the chicken breasts for 2-3 minutes on each side until browned. The chicken doesn’t need to be cooked through at this point, you just want some colour on the meat. Remove the chicken from the pan and pop to one side.
2. In the same pan, spray again with 1kal and add the leek. Season with salt and black pepper and fry for 3-4 minutes until the leek starts to soften. Add a little water if the pan starts to get dry.
3. Add the garlic and mushrooms and fry for 2 minutes.
4. Finally add the plain flour, stir through and fry for another minute.
5. Next add the white wine, simmer for a few minutes until reduced by half and then add the chicken stock, the mustard and the whole sprig of tarragon. Add the chicken back to the pan. Bring to the boil and then reduce to a simmer.
6. Simmer for 20 minutes until the liquid is reduced slightly and has started to thicken.
7. Reduce the heat to low/medium and then add the crème fraiche. Stir through until well combined, simmer for another few minutes and then remove from the heat.
8. Finally stir through the fresh tarragon. Taste and season with more salt and pepper if required.
9. Serve with the accompaniment of your choice.
10. Enjoy!

Print

Creamy Tarragon Chicken

WW - 3sp on BLUE and PUPLE, 5sp on GREEN for the chicken in tarragon sauce

Calories per serving – 330 calories, Fat 5.1g, Carbs 10.4g, Protein 64.8g

Servings 2

Ingredients

• 4 x chicken breasts around 200g raw weight per breast
• 1 large leek washed, woody end removed and sliced into thin rounds
• 3 cloves of garlic peeled and finely chopped
• 300 g chestnut mushrooms cleaned and sliced
• 1 heaped tbsp of plain flour
• 125 ml white wine
• 2 tsp Dijon mustard
• 500 ml chicken stock made of 1 chicken stock cube
• 4 tbsp light crème fraiche
• Few sprigs of fresh tarragon one left whole and 2 chopped finely

Instructions

• Note - Before you start cooking this one, have a read of the short blurb above so you can choose your accompaniment and pop it on at the right time whilst cooking the sauce.
• Season the chicken breasts with salt and black pepper. Take a large saucepan or frying pan, spray with 1kal and on a medium/high heat fry the chicken breasts for 2-3 minutes on each side until browned. The chicken doesn’t need to be cooked through at this point, you just want some colour on the meat. Remove the chicken from the pan and pop to one side.
• In the same pan, spray again with 1kal and add the leek. Season with salt and black pepper and fry for 3-4 minutes until the leek starts to soften. Add a little water if the pan starts to get dry.
• Add the garlic and mushrooms and fry for 2 minutes.
• Finally add the plain flour, stir through and fry for another minute.
• Next add the white wine, simmer for a few minutes until reduced by half and then add the chicken stock, the mustard and the whole sprig of tarragon. Add the chicken back to the pan. Bring to the boil and then reduce to a simmer.
• Simmer for 20 minutes until the liquid is reduced slightly and has started to thicken.
• Reduce the heat to low/medium and then add the crème fraiche. Stir through until well combined, simmer for another few minutes and then remove from the heat.
• Finally stir through the fresh tarragon. Taste and season with more salt and pepper if required.
• Serve with the accompaniment of your choice.
• Enjoy!

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