You can store the finished result in an airtight container for 3-4 days but I doubt it will last that long! 

NUTRITIONAL INFORMATION

Serves 6 – per serving = 223 cals, 35.3g carbs, 6.3g fat, 4.9g protein or 5 points 

INGREDIENTS

• 100g rolled oats, blended into fine flour 
• 50g self raising flour
• 1 tbsp cocoa powder
• 1 tsp each baking powder and cinnamon
• 1/4 tsp salt
• 2 ripe bananas, mashed 
• 100ml skimmed milk
• 1 egg
• 1 tsp vanilla extract 
• Small pack mini eggs (75g), lightly crushed (I give them a little bash while still in the pack)

Method

1. Pre heat the oven to 180c
2. Take a large bowl and add all the dry ingredients. Mix.
3. Next add the wet ingredients and half the mini eggs and thoroughly combine.
4. Line a loaf tin and pour in the batter. Sprinkle over the remaining mini eggs.
5. Bake for 30-35 minutes until a nice crust forms on top.
6. Cool and then slice into 6.

Enjoy!

The post Mini Egg Baked Oat Loaf first appeared on Slimming Kitchen Secrets.

If you don’t have an air fryer you can do the whole thing in the oven, you may just need to add 5 minutes to each cooking time period to ensure the same results.

NUTRITIONAL INFORMATION

Serves 4 – per serving = 531 cals, 19.5g fat, 55.8g carbs, 32.3g protein

INGREDIENTS

For the salmon

• 4 x 120g salmon fillets
• 2 tbsp light soy sauce
• 2 tsp paprika
• 1 tsp garlic powder
• Salt and pepper
• Juice of 1 lime

For the rice salad

• 200g basmati rice (dry weight), cooked (or 2 x 250g pack of microwaveable basmati rice)
• 2 tsp light soy and 1 tsp dark soy sauce, sesame oil and crispy chilli oil
• ½ tsp garlic powder
• Salt and black pepper
• 1 tsp honey
• 1/3 cucumber, diced
• 3 spring onions, finely chopped
• 50g edamame
• Handful of fresh coriander, finely chopped
• Juice of 1 lime

For the dressing

• 2 tbsp light soy
• 2 tbsp light mayonnaise
• 1tsp each honey, sriracha and peanut butter
• 1 small clove of garlic, peeled and grated
• 1 tsp ginger paste
• Juice of 1 lime

Method

1. Begin by preparing the salmon. Add the soy, paprika, garlic powder, salt, pepper and lime juice to a bowl, mix and add the salmon. Coat (marinade for half an hour if you have time) and then cook this for 10-15 minutes in the air fryer (again at 180c) until cooked through (and while the rice is cooking if you have a 2 drawer – if not cook it in the oven until cooked through).
2. If you are using uncooked rice, pop the rice on to cook. Once cooked, soft and fluffy, pop the rice (or the whole pack of microwave rice)  directly into the air fryer drawer (or into a non stick baking dish in the oven) spreading into an even layer. Add the light and dark soy sauce, sesame and crispy chilli oil, garlic powder, salt and pepper. Mix and then cook for 10 minutes on 180c, stirring half way through. After 10 minutes add the honey, mix and cook for a further 5 minutes until nice and crispy. Keep an eye on it as you don’t want it to go too far and burn! Once cooked, finish the rice with the juice of ½ a lime.
3. Whilst the rice is cooking you can prepare the other bits.
4. To a large bowl add the cucumber, spring onion, edamame and coriander. Add the crispy rice once cooked and stir.
5. To a small bowl mix the dressing ingredients together with a few splashes of cold water until well combined and a saucy consistency.
6. Now you are ready to dish up. Add the crispy rice/veggie mixture to a bowl, top with the salmon and drizzle over the spicy peanut dressing.
7. Finish with a few crispy onions if you fancy.

Enjoy!

The post Crispy Rice Salad with Salmon 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.

I’ve included the points for the burgers on each plan below so you can work out your own points depending on how you have made up the burgers to your own taste. Personally I make it my burger up with a sandwich thin (3sp) and double burger (each topped with cranberry and brie) so I get lots of meat but not too many carbs. This would be 10sp on BLUE and PURPLE and 11sp on GREEN. I also serve with 0sp butternut squash chips.

Turkey, Brie and Cranberry Burgers

Makes 8 burger patties = 1sp per patty on BLUE and PURPLE, 2sp per patty on GREEN

Ingredients

450g turkey breast mince, raw

1 white onion, peeled and grated

1 small carrot, peeled and grated

2 tsp Worcestershire sauce

1 tsp garlic powder and dried sage

1 egg, beaten

50g panko breadcrumbs

1 tsp chilli flakes (optional)

To serve (add the relevant number of points – points below are the same on all plans)

Brioche bun (5sp) or sandwich thin (3sp)

25g brie per person (3sp per person)

2 tsp smooth cranberry sauce per person (2sp)

Salad to taste

Method

Pre heat the oven to 180c.

To make the burgers add all the ingredients except the egg to a large bowl and combine well. Season well with salt and black pepper, add the egg and combine. Separate the mixture into 8 evenly sized balls and then use your hands to shape into patties. Pop onto a tin foil lined baking tray. If you have time, rest the burgers in the fridge (covered) for half an hour.

If you are having BNS chips with the burgers, pop them in the oven on 180c (I season mine with salt, pepper, paprika and chilli flakes and spray with 1kal). Once the chips have been in the oven for 25 minutes, add the burgers to the oven and cook for a further 20-25 minutes (until cooked through)(turn the BNS chips too).

Once everything is cooked, remove the burgers from the oven and begin to assemble however you fancy. I have a doubler so I take a bun/thin, add a few salad leaves dressed with balsamic or lemon juice and top with one burger. Spread over 1 tsp of cranberry sauce (you can warm this in the microwave for 20 seconds to make it a little more spreadable if needs be) and add half (12.5g) of the brie. Then add the next burger, another tsp of cranberry sauce and the other 12.5g of brie. Add the burger/thin top and give a bit of a squish.

Serve with BNS if you are having them.

Enjoy!

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Creamy Roasted Tomato Soup

Serves 4 = 2sp per serving

Ingredients

2 punnets of salad tomatoes, halved (around 12 large salad tomatoes)

4 cloves of garlic, skins on and lightly crushed

1 large onion,  peeled and finely sliced

1/2 jar of roasted peppers, roughly chopped

2 tsp paprika

Pinch cayenne pepper

1/2 tsp salt

1 vegetable stock cube

4 tbsp elmlea single cream

Handful of fresh basil, roughly torn

2 tbsp fresh parmesan, grated finely

Method

Pre heat the oven to 180c.

Pop the tomatoes, cut side down into a large roasting tray, season with salt and pepper, drizzle with a little balsamic vinegar and scatter the garlic cloves into the tray. Roast uncovered in the oven for 40 minutes.

Meanwhile, take a large sauce pan, heat to medium and spray with 1kal. Fry the onion until it starts to soften (add a little water if the pan gets a little dry), then add the sliced peppers, paprika, salt and cayenne pepper. Fry for another few minutes and then add the vegetable stock cube with 600ml boiling water.

Remove the roasting tray from the oven and add the tomatoes to the pan. Squeeze the roasted garlic out of the skin, discard the skin and add to the garlic and any juices left in the baking tray into the pan. Bring the soup to the boil and then reduce to a simmer. Simmer for 10 minutes and then remove from the heat.

Blend (using either a food processor or stick blender) and then add the elmlea and parmesan. Stir to combine and then add the basil. Season to taste with salt and pepper.

Enjoy!

The post Creamy Roasted Tomato Soup – 2sp first appeared on Slimming Kitchen Secrets.

For anyone who hasn’t tried Gochujang chilli paste , it really is worth giving a go. I get mine online (I’ve ordered from both eBay and Amazon) but you can also pick the paste up in most large supermarkets (I’ve bought it in Waitrose and Sainsbury’s before). It’s really worth making the effort to get a hold of as it has the most delicious flavour, unlike any other chilli sauce I’ve tried. I’ve already got a few other recipes on my site which use it so you may have it in already!

I’ve included the recipe for my Spicy Peanut Dip below which is a great way to finish the dish. If you haven’t got all the ingredients for the dip, feel free to leave it out and simply serve with a wedge of lime per person. The dip also works beautifully as a salad dressing!

Korean Beef Bulgogi

Serves 4 = 5sp per serving

Ingredients

600g raw rump steak, fat removed

1 large onion, peeled and roughly sliced

1 leek, woody base removed and sliced into 2 inch long strips

1 pack of round ended lettuce (such as little gem, romaine, Chinese leaf – something you can wrap the meat in), woody base removed and separated into individual leafs (you want at least 3 leaves per person)

Marinade

2 garlic cloves, peeled and finely minced

1 inch of ginger, peeled and grated

2 tbsp dark soy sauce

1/2 tbsp light brown sugar

1tsp dried chilli flakes

1 tbsp Gochujang chilli paste

1 small pear, peeled and coarsely grated

1/2 tsp salt

Spicy Peanut Dip 

Mix below ingredients in a bowl and use water to loosen to your preferred consistency.

Serves 4 = 1sp/24kals per serving

2 tbsp PB2 peanut butter powder

1 tbsp water

1 tbsp Gochujang chilli paste

1 tbsp rice wine vinegar (or white wine vinegar)

1 tbsp dark soy sauce

Juice of 1 lime

Method

Add all of the marinade ingredients to a large bowl and mix together. Add the steak, onion and leeks, coat everything in the marinade and then cover the bowl with cling film. Leave to marinade in the fridge for anywhere between 30 minutes and overnight.

Once you are ready to cook, take a large frying pan or griddle pan, spray with 1kal and heat to high. Remove the steaks from the onion/leeks, letting any excess marinade drip back into the bowl, and begin cooking the steaks to your liking (we like ours pink in the middle so I cook for 3-4 minutes on each side).

Once cooked to your liking, pop the steaks to one side, onto a plate to rest. While they are resting, stir fry the onions and leeks in the same pan you cooked the steak in (add a little water to keep the pan lubricated and to stop the marinade burning).

Once rested for a few minutes, slice the steaks into strips. Then turn the heat off the pan and toss the meat all together with the stir fried onion and leeks.

Serve with accompaniments of your liking. I chose to wrap the Bulgogi in lettuce cups and the hubbie had his with lettuce cups a small portion of lemon pepper rice (40g dried – add an extra 4sp). I also served both with some stir fried tender stem broccoli (0sp) which I stir fried in the pan after I removed the steak, onions and leeks.

I also finished the dish with a drizzle of my spicy peanut dip which was a lovely way to make the meal feel a little extra special.

Enjoy!

The post Korean Beef Bulgogi – 5sp first appeared on Slimming Kitchen Secrets.

Ingredients
Makes 6 pancakes
Serves 2 = 1sp per person (Flex)

2 eggs, beaten
2 bananas, 1 well mashed and 1 sliced

4 tbsp 0% fat Greek yoghurt

2 tbsp PB2 powder

2 tsp Sweet Freedom Choc Shot

Sprinkle of cinnamon

Method
In a large bowl mix together the mashed banana and beaten eggs.

Take a large frying pan, spray with low cal spray and warm to a high heat.

Using a ladle, drop a sixth of the mixture into one corner of the pan. The pancake should be around the size of a large mug and quite thin.

Cook each on one side for 1-2 minutes and then flip quickly using a spatula (you need to be quick with this otherwise you risk the pancakes falling apart a little) and then cook on the other side for 1-2 minutes.

Remove from the pan, pop on a plate and repeat with the remaining 3 pancakes.

Mix the PB2 with the yoghurt and drizzle over the Pancakes. Finish with a drizzle of choc shot (1 tsp per person), a sprinkle of cinnamon and any extra fruit you fancy.

Enjoy!

The post Peanut Butter, Chocolate and Banana Pancakes – 1sp first appeared on Slimming Kitchen Secrets.

I got my beetroot houmous from Sainsbury’s but you can get something similar in most other supermarkets. If you are really struggling to get it, instead, spread the goats cheese on top of the spinach and then add the cubed beetroot.

Beetroot and Goat’s Cheese Blinis

Makes 15 = 1sp each )(flex)

Ingredients

15 cocktail blinis

15 spinach leaves

70g roasted beetroot houmous

50g cooked beetroot, chopped into small cubes (I got this in a pack of 4 in Aldi)

50g soft goats cheese, crumbled into pieces

Method

Pre heat the oven to 190c. Pop the blinis on a baking tray and cook for 4 minutes.

While they are cooking, get all the other ingredients ready.

To assemble, pop a little houmous on the blini and then the spinach leaf (to stick it down), add a little more houmous, a few cubes of beetroot and a crumbling of goats cheese. Finish with a twist of salt and black pepper and drizzle over a little balsamic glaze.

Enjoy!

The post Beetroot and Goat’s Cheese Blinis – 1sp first appeared on Slimming Kitchen Secrets.

One of the things I’ve done to tackle this for a good few years now, is to always take along a contribution to the buffet that you have prepared and know exactly how many points are in it! I find this way, I know I’ve got something I can eat that I’m going to enjoy, and I can track it without guesstimating.

It got me to thinking, I should probably post some of my little party canape creates so, every Friday in December leading up to Christmas, I will be sharing with you one of my buffet/canape creations.

The first is one I actually make all year round as it so quick and easy and always goes down a treat. Who doesn’t like meat, cheese and pesto!! Give it a whirl, you won’t be disappointed.

Mozzarella, Pepparoni and Pesto Boccones!

Makes 24 = 1sp each (flex)

Ingredients

24 cocktail sticks

240g half fat mozzarella ball, sliced into 12 cubes (I got mine in Tesco  if you can get a hold of the half fat ones, you could use 200g of the full fat mozzarella balls but each boccone becomes 2sp each).

24 pepparoni/salami slices

24 small fresh basil leaves

24 sun dried tomatoes, each sliced into 2

2 tsp green pesto

Juice of 1 lemon

Tablespoon of water

Method

On to each cocktail stick add half a sun dried tomato, then a cube of mozzarella, then a slice of pepperoni/salami, then a folded basil leaf, then the other half of the sun dried tomato.

In a bowl, add the green pesto, water and lemon juice and mix together.

Pop the assembled buccone onto a plate and drizzle over the lemony pesto mix.

Finish with a good twist of salt and black pepper.

Enjoy!

The post Christmas Canapes – Mozzarella, Pepparoni and Pesto Boccones first appeared on Slimming Kitchen Secrets.