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.

As a lover of deep fried chicken, I knew I wanted to create my own healthy version of this takeaway classic and so this recipe was born. The result is an easy and straight forward recipe which results in the most tasty and satisfying meal.

I serve my Parmo with 0sp butternut squash chips, salad, pickled red cabbage and a tbsp of light garlic mayo (an extra 1 sp) and I enjoy it as much as a takeaway every time!

SMART POINTS AND NUTRITIONAL INFORMATION

Serves 4 = 10sp per serving on BLUE and PURPLE and 12sp per serving on GREEN

Per serving

• 506 cals
• 17.2g fat
• 32.9g carbs
• 63.6g protein

INGREDIENTS

For the chicken

4 x large chicken breasts (150g per breast), raw

50g plain flour

½ tsp each garlic powder, smoked paprika and cayenne pepper

2 eggs

120g panko breadcrumbs

30g parmesan, grated

For the bechamel

20g light butter

20g plain flour

250ml skimmed milk

Small grating of whole nutmeg

50g red Leicester, grated

50g light mature cheddar, grated

METHOD

Pre heat the oven to 220c and pop in a baking tray to warm up.

Taking each chicken breast in turn, slice horizontally keeping the two sides connected. Pop between two sides of baking paper and then flatten to around 1cm thickness using a meat hammer or rolling pin.

Next prepare your stations. Take three large bowls. To the first add the flour, garlic powder, smoked paprika and cayenne pepper with a good seasoning of salt and pepper, combining well.

In the second, crack the eggs and whisk.

In the third add the panko breadcrumbs and parmesan, combining well.

Now you can assemble. Pat the chicken dry with kitchen roll and then, taking each breast in turn, coat in the flour, then the egg and then the panko, making sure both sides are covered.

Spray the hot baking tray with 1kal and add the chicken. Spray the top of the chicken with 1kal and then pop into the oven for 20 mins at 220c. Make sure you have sprayed the baking tray before putting the chicken on or it could stick to the tray and your lovely coating will pull off. Turn the chicken over half way through cooking.

While the chicken is cooking you can make the bechamel.

To a small saucepan add the butter and melt on a medium heat. Add the plain flour to the butter and whisk until a smooth, thick paste is formed then begin to gradually add the skimmed milk, whisking as you go. When all the milk is added, bring to the boil and then reduce to a simmer for another few minutes until the sauce has thickened. Finish with a little grating of nutmeg and season with salt and pepper.

Remove the chicken from the oven. Top each breast with the bechamel and top with a sprinkle of red Leicester and mature cheddar. Then pop back in the oven for another 4-5 minutes until the cheese has melted into the bechamel.

Serve with accompaniments of your choice. I usually have butternut squash chips, salad, pickled red cabbage and 1 tbsp garlic mayo.

Enjoy!

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Chicken Parmo

Serves 4 = 10sp per serving on BLUE and PURPLE and 12sp per serving on GREEN

Per serving - 506 cals- 17.2g fat - 32.9g carbs- 63.6g protein

Servings 4

Ingredients

• 4 x large chicken breasts 150g per breast, raw
• 50 g plain flour
• ½ tsp each garlic powder smoked paprika and cayenne pepper
• 2 eggs
• 120 g panko breadcrumbs
• 30 g parmesan grated
• For the Bechamel
• 20 g light butter
• 250 ml skimmed milk
• Small grating of whole nutmeg
• 50 g red Leicester grated
• 50 g light mature cheddar grated

Instructions

• Pre heat the oven to 220c and pop in a baking tray to warm up.
• Taking each chicken breast in turn, slice horizontally keeping the two sides connected. Pop between two sides of baking paper and then flatten to around 1cm thickness using a meat hammer or rolling pin.
• Next prepare your stations. Take three large bowls. To the first add the flour, garlic powder, smoked paprika and cayenne pepper with a good seasoning of salt and pepper, combining well.
• In the second, crack the eggs and whisk.
• In the third add the panko breadcrumbs and parmesan, combining well.
• Now you can assemble. Pat the chicken dry with kitchen roll and then, taking each breast in turn, coat in the flour, then the egg and then the panko, making sure both sides are covered.
• Spray the hot baking tray with 1kal and add the chicken. Spray the top of the chicken with 1kal and then pop into the oven for 20 mins at 220c. Make sure you have sprayed the baking tray before putting the chicken on or it could stick to the tray and your lovely coating will pull off. Turn the chicken over half way through cooking.
• While the chicken is cooking you can make the bechamel.
• To a small saucepan add the butter and melt on a medium heat. Add the plain flour to the butter and whisk until a smooth, thick paste is formed then begin to gradually add the skimmed milk, whisking as you go. When all the milk is added, bring to the boil and then reduce to a simmer for another few minutes until the sauce has thickened. Finish with a little grating of nutmeg and season with salt and pepper.
• Remove the chicken from the oven. Top each breast with the bechamel and top with a sprinkle of red Leicester and mature cheddar. Then pop back in the oven for another 4-5 minutes until the cheese has melted into the bechamel.
• Serve with accompaniments of your choice. I usually have butternut squash chips, salad, pickled red cabbage and 1 tbsp garlic mayo.
• Enjoy!

The post Chicken Parmo 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!

The post Turkey, Brie and Cranberry Burgers first appeared on Slimming Kitchen Secrets.