Creamy Chicken Curry

Creamy Chicken Curry

Serves 4

5 pts per serving (not incl rice)

Low fat cooking spray
4 medium, skinless boneless chicken breasts, flattened
450g (1lb) broccoli florets
140ml (5fl oz) cream of chicken soup
100ml (3 1/2fl oz) soured cream
40g (1 1/2oz) raisins
1 teaspoon curry powder
25g (1oz) half fat Cheddar cheese, grated

	Spray a non-stick frying pan with cooking spray and fry the chicken over a medium-high heat for about 5 minutes each side. Remove from the pan and cut into cubes.
	Meanwhile, place the broccoli and 1 - 2 tablespoons of water in a microwaveable dish. Cover and microwave on high just until broccoli is vibrant green, about 3 minutes. Drain and place broccoli in pan over medium low heat.
	In a large bowl mix together the soup, sour cream, raisins and curry powder. Fold in the chicken cubes, and then add the chicken mixture to the broccoli. Cook for 3 minutes, stirring occasionally, but don't let the mixture boil.
	Scatter the grated cheese on top, cover, remove from the heat and let stand for 5 minutes. Serve immediately with rice or couscous, remembering to add the extra Points for this.

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Steamed apple chicken and roast vegetables

Steamed apple chicken and roast vegetables

Core ½ pt per person for apple juice

Serves 4

4 skinless organic chicken breasts

2 tsp olive oil

3cm piece of fresh root ginger, peeled and finely chopped

2 garlic cloves, peeled and chopped

2 small onions, peeled and finely diced

2 carrots, trimmed, peeled and finely diced

1 small red pepper, deseeded and finely diced

1 head broccoli, cut into small florets

20 baby corn, trimmed

250ml freshly pressed apple juice (2pts)

100g raw beansprouts

Preheat oven to 200°C/Gas 6.

Take a large piece of aluminium foil and place the chicken breasts in the centre. 
Drizzle over the oil and add the ginger, garlic and vegetables. Draw up the sides of the foil and pour in the apple juice.

Scrunch up the foil to seal everything in and place in the oven for 10-15 minutes. Remove from the oven and allow to rest for 5 minutes.

Transfer the foil parcels to four serving plates, open the parcels slightly and serve immediately. 

Summer chicken casserole

Summer chicken casserole

Core: count 3 pts the whole recipe (ale/lager)

Serves: 4

1 large chicken, jointed into 8, skin on.
Salt and pepper
2 tbsp olive oil
12-16 shallots, peeled and halved
1 large or 2 small fennel, cut into wedges
500g/ 1lb 2oz new potatoes, halved if large
200g/ 7 oz baby carrots, washed and trimmed
1 bay leaf
1 small bunch thyme
1 tbsp tomato puree
1 bottle light ale or lager, about 500ml (3pts)
150-200g/ 5 – 7 oz spinach leaves


Pre-heat the oven to 190C/170C fan ovens/gas 5.

On a hob heat a large oven-proof casserole with the olive oil.

Season the chicken with salt and pepper and then brown in the casserole. This may need to be done in 2 batches, depending on the size of your casserole dish.

Transfer the chicken to a plate and add the shallots to the casserole. Fry for just a couple of minutes until they begin to turn golden. Stir in the fennel, potatoes, carrots, bay leaf, thyme, tomato puree, seasoning and return the chicken to the casserole. Pour in the ale or larger and bring to a simmer. Cover and cook in the oven for 45 minutes.

Divide the spinach into 4 bowls and spoon in the casserole with plenty of the liquid. The heat will instantly wilt the spinach. Serve straight away. 

Asian chicken and lettuce cups

Asian chicken and lettuce cups

Core: 1 pt per serving

Serves: 4

400g chicken mince
1 red chilli, de-seeded and finely diced
2 spring onions, chopped
1 garlic clove, crushed
1 tsp grated ginger
1 tsp sesame oil
25g water chestnuts (or beansprouts), chopped
2 tbsp chopped coriander
2 tbsp chopped cashew nuts
1 carrot, finely diced
2 tbsp oyster sauce
2 tsp clear honey
16-20 baby gems (or romaine or cos lettuce leaves)
200g cooked brown rice,to serve
lime wedges, to serve


Mix the chicken mince with the chilli, spring onions, garlic, ginger and sesame oil. Heat a large non-stick frying pan over a medium heat and cook the mince mixture for about 5 – 8 minutes, breaking the meat up with the back of a fork until golden brown.

Add the water chestnuts, coriander, cashews carrot, oyster sauce and honey, stir to combine and continue to heat until the chicken is cooked through. Add a squeeze of lime juice.

Serve the mince with the baby gem leaves, cooked rice and lime wedges to squeeze. 

Spanish Casserole

Spanish Casserole 

Core recipe

Serves 4

8 chicken thighs, skinned and any obvious fat removed

frylight

1 medium red onion, sliced

2 garlic cloves, crushed

1 medium aubergine, cut into chunks

1 large red pepper, deseeded and sliced

1 large yellow pepper, deseeded and sliced

100g smoked ham

150ml chicken stock

4 large plum tomatoes, chopped

Finely grated zest of an orange

2 tsp paprika

2 tbsp chopped fresh thyme

28g pitted black olives in brine, drained

seasoning

Heat a heavy pan or flameproof casserole, spray with frylight and fry chicken over a fairly high heat, turning occasionally until golden brown.  Remove chicken from pan and keep hot.  Respray pan with frylight and fry onion and garlic over moderate heat for 1 minute.  Add aubergine and peppers then fry stirring occasionally for a further 4-5 minutes to soften.  Return chicken to pan with ham, stock, tomatoes, orange zest, paprika, half the thyme and the olives.  Bring to boil, then cover with a lid and simmer gently over low heat for about 20 minutes, stirring occasionally.  Adjust seasoning and serve.

Chicken, Bacon & Leek Casserole

Chicken, Bacon & Leek Casserole

Serves 4

Core recipe

4 chicken breasts, trimmed and cubed

4 rashers lean bacon, any fat removed, cut into strips

2 onions, sliced

1 clove garlic, crushed

2-3 carrots, sliced

2-3 leeks, sliced

400g can chopped tomatoes

150ml chicken stock

seasoning

1-2 tsp dried mixed herbs

Place all ingredients into a large ovenproof casserole dish and mix thoroughly.  Place in oven 180ºc, Gas 4 for approx 1½ hours  or until chicken is thoroughly cooked.

Serve with green vegetables.

Chicken, Ham & Green Bean Bake

Chicken, Ham & Green Bean Bake

serves 4

Core recipe

800g potatoes

200g pot Quark

200ml chicken stock

350g cooked chicken, cut into chunks

100g cooked ham, chopped

100g green beans, cooked

1 tbsp chopped fresh parsley

seasoning

Cook potatoes in their skins until tender, then mash well, seasoning with pepper.

In a small bowl, mix Quark with chicken stock to make a thickish sauce (use more/less stock as required), and add parsley and seasoning.  In a large bowl, mix chicken, ham and green beans, then add sauce mixture.

Pile into an ovenproof dish, top with mashed potatoes and bake in oven at 180*c for about 30 minutes, until bubbling and golden on top.

You could substitute or add other free veggies, eg broccoli, chopped baby corn.

Creamy Turkey pasta

Creamy Turkey pasta

Serves 4

Core recipe

frylight

450g turkey stir fry strips

100g lean back bacon, chopped

1 medium onion, peeled and sliced

100g mushrooms, wiped and sliced

2 tbsp grated lemon rind

175g Quark (or a mixture of fat free fromage frais & Quark)

seasoning

2tbsp freshly chopped basil

225g (raw weight)  pasta, cooked 

Heat a non-stick pan and spray with frylight.  Fry turkey until cooked through.  Add onion and bacon and continue to cook for 3 minutes, stirring frequently.  Add mushrooms and lemon rind and cook, stirring, for another 3 minutes.  Stir in Quark, season well and cook for a further minute.  Sprinkle on basil and stir in cooked pasta, heating through for a further minute until piping hot.  Serve immediately.

Baked Chicken

Baked Chicken

Core: count 1½ pts for parmesan

Points: 6½ pts per serving

For each portion

1 chicken breast

1 tbsp parmesan cheese (1½pts)

1 small tin chopped tomatoes

dried mixed herbs and black pepper

225g jacket potato

Cut potato into chips and par boil for 5 minutes until beginning to soften.

In a bowl, mix the tomatoes with the herbs and seasoning (add peppers/mushrooms/other free veggies if desired). 

Place chicken breast in ovenproof dish and pour over tomato sauce.  Sprinkle over parmesan cheese.  Top with chips.

Put into oven 200ºc, Gas 6 for about 30-35 minutes until chicken is cooked and potatoes are nice and brown.

Serve with green veggies

Creamy Chilli Cheesy Chicken with savoury rice

Creamy Chilli Cheesy Chicken with savoury rice

Core recipe

Serves 2

1 Large Onion Diced

6-8 Mushrooms sliced

2 x 113g chicken Breasts

113g low fat soft cheese (extra liight philadelphia)

Half teaspoon chilli flakes (or to taste)

salt and pepper

Gently fry (in frylite or use oil allowance) onion and mushrooms until onion is cooked.  Pour in 100ml water or stock and mix well.

Add chicken breasts and chilli flakes and cook until chicken is done.

When chicken is cooked add in the  cheese - you might have to add a bit more water if consistency is too thick.

Savoury rice  

Serves 2

250g brown rice

1 onion - diced

Frozen peas (as many as you like)

1 chicken stock cube

salt pepper

Use quite a large frying pan or pot.  Fry the onion in frylite over a gentle heat until cooked  Season with salt and pepper.  Add in the rice and cook for a further 5 minutes taking care that the rice does not burn/stick.  Now add in about half pint of boiling water and the stock cube and start to cook the rice.  When the water has been absorbed add a little more water and cook until absorbed.   Add in the frozen peas.  Keep adding water until the rice is cooked and all the water has been absorbed - do not rinse the rice as it retains the flavour of the stock cube.

Tip:  Double up the above rice recipe and freeze into portions - which are handy for lunch with a drop of balsamic vinegar or worcestershire sauce

Chicken Madras

Chicken Madras

Core recipe

Points 2½ per serving

2 onions (chopped),
1 tsp ground ginger,
5 crushed garlic cloves,
2 red chillies (deseeded and sliced lengthways),
1-2 green chilies (deseeded and sliced lengthways),
7oz can tomatoes,
2 tsp ground cumin,
1 tsp ground coriander,
½ - 1 tsp chilli powder,
1 tsp ground turmeric,
4 grilled & sliced chicken breasts,
6 fl oz warm water,
Salt to taste,
1 tsp garam masala
Fresh tomatoes to garnish.

Dry fry onions with ginger, 3 garlic cloves, red chillies and some water until onions are soft.

Remove from heat and allow to cool.

Dry fry remaining garlic and green chillies until garlic is golden brown. Add half of tomatoes, with juice, and cook for 1-2 mins.

Add cumin, coriander, chilli powder and turmeric.

Reduce heat to low and cook for 6-8 mins, stirring frequently.
Add the chicken and the water.

Bring to boil, simmer for 5 mins until sauce has thickened.

Meanwhile, put dry-fried onion mixture in a jug with the remaining tomatoes.
Blend in blender until smooth and then add to the chicken mixture.

Season to taste with salt and continue simmering for a few more minutes until the sauce is thick.


Stir in the garam masala & serve, garnished with sliced tomatoes. 

Chicken Madras

2 med onions (chopped), 1 lvl tsp ground ginger, 5 crushed garlic cloves, 2 red chillies (deseeded and sliced lengthways), 1-2 green chillies (deseeded and sliced lengthways), 1 7oz can tomatoes, 2 lvl tsp ground cumin, 1 lvl tsp ground coriander, ½ - 1 tsp chilli powder, 1 lvl tsp ground turmeric, 4 grilled & sliced chicken breasts, 6 fl oz warm water, salt to taste, 1 lvl tsp garam masala & fresh tomatoes to garnish. 

Dry fry onions with ginger, 3 garlic cloves, red chillies and some water until onions are soft. Remove from heat and allow to cool. Dry fry remaining garlic and green chillies until garlic is golden brown. Add half of tomatoes, with juice, and cook for 1-2 mins. Add cumin, coriander, chilli powder and turmeric. Reduce heat to low and cook for 6-8 mins, stirring frequently.

Add the chicken and the water. Bring to boil, simmer for 5 mins until sauce has thickened.

Meanwhile, put dry-fried onion mixture in a jug with the remaining tomatoes. Blend in blender until smooth and then add to the chicken mixture. Season to taste with salt and continue simmering for a few more minutes until the sauce is thick. Stir in the garam masala & serve, garnished with sliced tomatoes.

Free on red or green if using the chicken as a Healthy Extra (measure).

Orange Glazed Chicken

Orange Glazed Chicken

Serves 4

Points plan 4 pts per serving
Core 1½ pts per serving

Place 4 chicken breasts in a roasting pan.
Make several cuts using sharp knife & season to taste.

Spread marmalade mixture over chicken : 4 lvl tbsp marmalade (6½ pts), 2 heaped tsp coriander seeds, 2 garlic cloves and 1 tsp lemon juice. Bake for 40-45 mins at Gas5/190º c). 

Quick Meatball Casserole

Quick Meatball Casserole

Core recipe

Serves 4

Points plan 15 pts per recipe 4 per serving

500g lean chicken or turkey mince

small bunch of parsley, chopped

frylight

2 large onions, chopped

2 garlic cloves, crushed

450g carrots, quartered, then cut into chunks

450g potatoes, peeled and cut into chunks

1 tbsp paprika

500g jar passata

Mix the mince, half the chopped parsley and plenty of salt and pepper, and shape into 12 balls.  Heat a large non-stick pan or casserole, spray with frylight, and fry the meatballs for 4-5 minutes, shaking the pan occasionally until browned all over.  Add the chopped onion, garlic, carrots, potatoes and 300ml water to the pan.  Bring to the boil, cover and simmer for 15 minutes.  Stir in the paprika, passata and half the remaining parsley.  Bring to the boil, cover and cook for a further 10-15 minutes or until the potatoes and carrots are tender.

Season to taste and sprinkle with the remaining parsley to serve.

Spicy Chicken Pie

Spicy Chicken Pie

Serves 4

Core count 2½ pts for the pastry

2oz filo pastry  about 7 sheets (2½ pts)

1 small onion chopped

1 teaspoon curry powder

2 beaten eggs

1 tub cottage cheese

8oz cooked chopped chicken

salt/pepper

Pre heat oven gas 5 190c 375f

Use a 9 inch non-stick flan tin lay the filo sheets overlapping to cover the tin, trim whats over hanging and lay on base of flan to form the pastry case. spray each sheet with fry light and bake blind for 15 mins.

Meanwhile mix the eggs,cottage cheese curry powder and salt and pepper together.

Remove the case from the oven and put chicken & onion in the case pour over the egg mixture and bake for 30 mins until golden and firm to touch

Mustard Chicken

Mustard Chicken

Serves 4 

Core recipe

4 chicken breasts, skinned and boned
4 tbsp virtually fat free fromage frais
4 tsp fresh chives, finely chopped
4 level tsp  mustard [french, wholegrain... your choice]
Salt and pepper

Preheat grill medium hot.

Wash and pat dry the chicken and place in a foil lined grill tray.

Mix the fromage frais with the chives, mustard and salt and pepper to taste.

Brush half over the chicken.
Cook for 15 minutes.

Turn the chicken over.

Brush with the remaining mustard mix and cook for another 12-15 minutes until tender and cooked through. 

MUSTARD CHICKEN

1 teaspoon olive oil
½ onion, chopped
165g chicken breast, sliced thinly
1 crushed clove of garlic
40ml chicken stock
¼ teaspoon chilli paste
½ teaspoon ground coriander
½ teaspoon mustard
1 teaspoon tomato puree
Salt & freshly ground black pepper 
Basil leaves, handful

Heat the oil in a large saucepan, stir in the onion and cook for around 5 minutes until soft. Add the chicken pieces and to the pan, then add in the garlic. Cook whilst stirring occasionally, until it is golden brown.
Stir the stock in along with the puree, chilli, mustard, coriander and seasoning. Bring lightly to the boil and stir. Simmer gently for around 10 minutes. Stir in the basil. 

Stuffed Chicken Breasts

Stuffed Chicken Breasts

Serves 4

Core recipe                   

4 large chicken breasts, skinless & boneless
8 rashers smokey or plain back bacon, [remove all fatty bits]
1 bunch spring onions
1 tbsp. lemon juice
Dash of worcester sauce
2 tsp. dried sage
6oz lean pork or turkey mince
1 egg yolk
Freshly ground black pepper
Salt

Frylight

Chop the bunch of onions, toss in the lemon juice, then mix with the sage, mince and a dash of worcester sauce.

Season and stir in egg yolk top bind.
Use a small sharp knife to make a pocket in each chicken breast.

Fill with a ¼ of the stuffing in each.

Wrap 2 rashers of bacon around each breast, with the rasher ends meeting at the bottom of the chicken to keep the stuffing in.

Spray with Frylight
Bake in a preheated oven at Gas Mark 5 for about 1 - 1½ hrs until the chicken is cooked.

Transfer to a preheated grill if you want crispier bacon.

Pan Fried Chicken With Lentils

Pan Fried Chicken With Lentils

Serves 4

Points plan 6½ pts per serving

Core recipe

frylight

1 onion, finely chopped

1 garlic clove, finely chopped

4 sticks celery, finely chopped

1 large carrot, diced

4 rashers rindless lean smoked bacon, roughly chopped

225g lentils, washed

600ml chicken stock (using 2 stock cubes)

4 skinless boneless chicken breasts

4 tbsp chopped fresh coriander

Heat large non-stick saucepan and spray with frylight.  Add onion and garlic and cook for 2-3 minutes, stirring occasionally.  Stir in celery, carrot and bacon and cook for further 3-4 minutes.  Stir in lentils and add stock.  Bring to the boil then simmer for 40 minutes or until the lentils are tender.  Ten minutes before the lentils have finished cooking, pan fry the chicken until cooked through.

Season the lentils with freshly ground black pepper and stir in 3 tbsp of the coriander.  Serve with the chicken and garnish with the remaining coriander and a generous grinding of black pepper.

Braised Chicken with Mushroom & Lemon Sauce

Braised Chicken with Mushroom & Lemon Sauce

Serves 4

Core recipe

Points plan 2½ pts per serving

frylight

4 skinned, boned chicken breasts about 125g each

salt and black pepper

juice of 2 lemons

150g mushrooms, quartered

125ml chicken stock

1 tbsp chopped fresh thyme (or marjoram)

6 spring onions, finely chopped

Heat large flameproof casserole (large enough to hold chicken breasts in a single layer).  Spray with frylight and add chicken and brown all over.  Season chicken with salt and pepper then add the lemon juice, mushrooms and stock.  Cover and bring to the boil, then lower the heat and simmer, stirring occasionally for 20 minutes or until chicken juices run clear.  Add a little more stock or water if the liquid is evaporating too quickly, there should be some liquid left when the chicken is cooked.

Remove the chicken from the casserole and keep warm.  Boil the remaining cooking liquid until it thickens slightly.  Stir in the chopped thyme/marjoram and spring onions and adjust the seasoning.  Serve the chicken, spoon over the mushroom sauce and garnish with sprigs of thyme.

Chicken korma

Chicken korma

Makes 4 servings

6 large onions
5 cloves of garlic
tbsp of grated fresh root ginger
2 tins of tomatoes
6 large carrots
1 tsp of salt
½ tsp of garam masala
2 tsp of tumeric
1 tsp of ground cumin
1 fresh red chilli
4 chicken breasts skinless & boneless
2 large punnets of mushrooms
1 large pot of very low fat natural yoghurt
1 pot of very low fat fromage frais

Chop onions and fry in a large non-stick pan with 300 mls of water to
prevent sticking. Cook until water has evaporated and onions are soft
(around 10 minutes).

Add crushed garlic and ginger and cook for further 2 minutes, stirring
constantly so that garlic does not burn. Add tomatoes, very finely chopped carrots, chilli and spices. Cover and simmer for 15 minutes.

Allow cooling for 5 minutes and then blending mixture until smooth.

Add cubed chicken and chopped mushrooms and cook for 20 minutes until the chicken is cooked.

Allow to cool for 5 minutes and stir in yoghurt and fromage frais.

Another version

Chicken korma 

Another community recipe.  Recalculate for your plan as this is Original Points

From the kitchen of  SLIMHEALTHY

Serves 1
Points per serving 7

Few spays olive oil spray
1 onion finely chopped
1 clove garlic-crushed
Mushrooms-chopped
1 med chicken breast-diced
1 tablespoon korma powder
1 tablespoon plain flour
2 teaspoons cinnamon powder
1/4 pint chicken stock
salt & pepper
125g Tesco half fat bio yogurt
2oz basmati rice


Lightly fry the onion and garlic until soft. Add the chicken and cook until chicken has coloured. Add the korma and flour and stir to coat chicken. Then add the cinnamon and stir for about 1 min. Add salt & pepper. Gently add the stock stirring at all times until it thickens. (Don't let it get watery). Once it's thickened, add the mushrooms and simmer for about 10 mins (remember to stir). Meanwhile cook the rice (basmati takes about 8 mins). Once chicken has cooked, stir in the yoghurt and serve on the rice.




This dish is also great with prawns instead of the chicken (especially tiger prawns). Substitute the chicken stock with fish stock and reduce the cooking time just so to heat the prawns through. 

Another version:

Chicken Korma

Serves 4

Points 5 per serving

Core : count 1pt the whole recipe for sultanas or omit

1 spray low-fat cooking spray
2 medium onion(s), chopped
1 medium apple(s), chopped
4 teaspoon curry powder, mild
450 g skinless chicken breast, uncooked, boneless, cut into chunks
1 stock cube, (make 1/2 pint)
25 g sultana(s)
1 tablespoon tomato puree
125 g dried rice, basmati
1 medium banana(s)
8 tablespoon natural low-fat yogurt, plain
1 pinch salt
1 serving pepper, freshly ground, black
4 sprig fresh coriander, (to garnish)

	Mist a large saucepan with spray cooking oil. Sauté onions and apple for 3-4 minutes. Stir in curry powder.
	Add chicken. Cook, stirring, for 2-3 minutes, until sealed all over.
	Add chicken stock, sultanas and tomato puree. Bring to the boil. Reduce heat, cover and simmer gently for about 40 minutes.
	Twelve minutes before end of cooking time, put rice on to cook in plenty of lightly salted boiling water.
	Just before serving, add sliced banana, chopped coriander and 4 tablespoons of yogurt to the curry. Season. Cook for 2 minutes.
	Serve curry with hot cooked rice, adding one tablespoon of yogurt to each portion. Garnish with coriander.

 

CHICKEN KORMA

Serves 1

Points per serving 5

Freezing not recommended

 

low fat cooking spray

1 medium onion, sliced thinly

1 chicken breast,(about 150g) cubed

1 garlic clove, crushed

2.5cm (1") piece fresh root ginger, grated

½ cinnamon stick

2 cardamom pods, crushed slightly

½ tsp cumin seeds

½ tsp mild chilli powder

½ tsp turmeric

50ml 0% fat Greek Yogurt

100ml low fat plain bio yogurt

1 tbsp ground almonds

3 tbsp skimmed milk

salt & pepper

coriander sprigs to garnish (optional)

 

Heat a non-stick pan and spray with the cooking spray.  Stir fry the onion for about 5 mins until soft.

Add the chicken pieces and cook for 5 mins or until brown on all sides.

Add the rest of the ingredients except the skimmed milk.  G+Heat gently until simmering, then cover with a tight-fitting lid and cook for 15mins.

Remove lid and cook for a few minutes more to concentrate the sauce, then add the milk and stir well to mix.

Season to taste, garnish and serve.

Honeyed Orange Chicken

Honeyed Orange Chicken

Serves 1

Points: 4 pts per serving

Skinless chicken breast
1 Tablespoon runny honey

Juice and zest of one orange
Garlic, crushed
1/2 Teaspoon of grated Ginger

Dry fry chicken breast for 8-9 minutes until a light brown. Combine the rest of the ingredients in a small bowl. Remove chicken and coat in the mixture then transfer to a roasting tin and pour over the rest of the mixture. Cook for a further 12 mins at gas 5. 

Chicken Maryland

Chicken Maryland 

Serves 6


2 tsp dried thyme
2 tsp dried oregano
2 tsp dried basil
2 tsp garlic powder
2 tsp kosher salt
2 tsp fresh black pepper
6 skinless, boneless chicken breasts
2 cups plain, very low fat yogurt
2 cups Special K cereal, crushed
Nonstick cooking spray.


Preheat the oven to 375.

In a large plastic bag, combine the thyme, oregano, basil, garlic powder, salt and pepper. Shake well. Add two breasts at a time to the bag and shake to coat the chicken. Continue until all the breasts are coated.

Place the yogurt in a large bowl, and the cereal on a large plate. Dip each breast in the yogurt and then in the cereal. Place the chicken breasts on a baking sheet sprayed with nonstick cooking spray.

Bake for 35 to 45 minutes until the chicken is brown and cooked through. Do not cover or turn the chicken during the baking process.

When the chicken is completely cooked, remove the baking sheet from the oven.  Serve with the following:

Potato Wedges with cayenne pepper on, sweetcorn fritters and fried banana.

Sweetcorn Fritters

Serves 6

100g semolina
75g sweetcorn
salt & pepper
1 spring onion finely chopped
1 egg

Mix all ingredients together, add water if needed to make a soft batter.
Fry spoonfuls of the batter in Frylight.

Fried Banana

Serves 6

3 bananas
Cut bananas in half and fry in Frylight

Cheese & Spinach Stuffed Chicken

Cheese & Spinach Stuffed Chicken

Serves 4

4 skinless chicken breasts
28g/1oz spinach
1 garlic clove
100g quark
2 tbsp freshly chopped tarragon
2 tsp finely grated lemon zest
Salt and freshly ground black pepper
Fry Light

 

Preheat the oven to 200°C/400°F/Gas 6. Cut a pocket in the side of each chicken breast
Blanch the spinach in a little boiling water until wilted. Drain, squeeze out any excess water and place in a bowl with the quark, tarragon and lemon zest. Season well and stir to combine.

Stuff each chicken breast with the quark mixture. Sear on a hot griddle pan for a few minutes on each side, then transfer to a non-stick baking sheet lined with parchment. Spray lightly with Fry Light and bake for 20 minutes or until cooked through. Serve immediately with steamed vegetables or salad

Chicken Corn Pot

Chicken Corn Pot

Serves 6

Points  per serving: 5

2 tbsp olive oil

1 large onion, chopped

2 cloves garlic, crushed

6 chicken breasts, skinless

400g can chopped tomatoes

1 tbsp tomato puree

750 ml chicken stock

1 bouquet garni

1 tsp dried oregano

salt & pepper

500g sweet potato, peeled & cubed

500g pumpkin or butternut squash, peeled & chopped

200g can sweetcorn canned in water, drained

2 corn cobs cut into 1" slices

400g can apricot halves in juice, drained

Preheat oven to 180ºC/350ºF/Gas 4

Heat oil and cook the onion & garlic until softened.  Transfer to an ovenproof casserole dish with a lid.

Brown the chicken in the same pan and add to the dish with the onion & garlic.  Add the tomatoes, tomato puree, half the chicken stock, bouquet garni, oregano and seasoning. Cover and bake for 40 mins or until the meat is cooked.

Add the sweet potato and pumpkin and enough stock to cover.  Bake 20 mins until the sweet potato is cooked.

Stir in the canned sweetcorn, slices of corn and apricots and cook 15 mins.

Check seasoning, remove bouquet garni and serve.

Freezing: can freeze for up to 1 month.  Defrost and heat thoroughly.

Cheshire Smoked Chicken

Cheshire Smoked Chicken

Serves 4

Points per recipe: 18

Points per serving: 4½

4 boneless, skinless chicken breasts

2 tbsp balck & pink peppercorns, mixed & crushed

salt

3 oz cheshire cheese, grated

3 spring onions, chopped

For smoking mixture: (this is not eaten so no need to count points for it)

1½ oz lapsang souchong tea leaves

4 oz golden granulated sugar

spray oil

Sprinkle chicken with salt & pepper and leave for 3-4 hours.  Mix cheese and onion.  Make a slit in each chicken breast and fill with the cheese and onion mixture.  Secure with wooden cocktail sticks.

Place a large sheet of foil in a roasting tin and sprinkle over the tea leaves and sugar.  Place a rack over the tea leaves and sugar and place the chicken breasts on the rack.  Spray with oil.  Bring the foil over and seal well.

Bake Gas 5/190ºC/375ºF for 20 mins.  Unwrap chicken and return to oven for 10 mins.

Chicken Breasts with Peppers & Spiced Butternut Squash

Chicken Breasts with Peppers & Spiced Butternut Squash

Serves 4

Points per serving: 5

1 medium butternut squash, peeled, deseeded & sliced thinly

2 red peppers, deseeded & thickly sliced

1 yellow pepper, deseeded & thickly sliced

4 tsp olive oil

½ tsp cumin seeds

salt & pepper

4 skinless, boneless chicken breasts

4 rashers lean back smoked bacon

few sprigs fresh sage or rosemary

Preheat oven to  Gas 6/200ºC/400ºF

Put squash and peppers into a roasting pan and add the oil and cumin seeds.  Season and toss together.

Wrap each chicken breast in the bacon, then arrange on top of the veg.  Add the sprigs of herbs.

Roast 35-40 mins until vegetables are tender and chicken is done.

Curried Chicken Flan

Curried Chicken Flan

Serves 6

Points per serving: 2

50g filo pastry (2½ pts)

200ml skimmed milk

2 eggs

1 tsp curry powder

1 small apple, chopped finely

1 small onion, chopped finely

175g cooked chicken, shredded

seasoning

Preheat oven to 190*c.  Using a 9" (23cm) non stick flan tin, lay the filo pastry sheets overlapping at different angles to form a pastry case.  Brush each sheet with a little water to remove excess flour and make them stick together.

Trim the edges which are hanging over the edges of the flan tin (use any trimmings in the pastry case - just put on top of the filo layers).  Bake the pastry case blind for 15 minutes. 

Meanwhile, mix the eggs, milk, curry powder and salt and pepper in a jug.  Remove the pastry case from the oven and put the apple, onion and cooked chicken in the pastry case.  Pour the egg mixture over the filling ingredients and bake for a further 30 minutes.

Chicken, Ham and Spinach Parcel

Chicken, Ham and Spinach Parcel

Serves 1

Points per serving: 4½

1 chicken breast

1 slice of ham (25g)

1 ball of frozen spinach

1 pinch of nutmeg

1 tsp of olive oil

2 tbsp of vegetable stock

2 tbsp of white wine

90 g of mushrooms

Place the chicken fillet between 2 pieces of clingfilm and pound with a meat mallet, rolling pin or empty bottle into a thin, flat piece. Remove the clingfilm; cover the chicken with a slice of ham and then top with the thawed spinach seasoned with nutmeg. Roll up and secure with a cocktail stick.

Heat the olive oil in a non-stick pan and brown the chicken parcel on all sides. Add the stock, wine and mushrooms and cook for around 15 minutes or until chicken is cooked right through.

If a thicker sauce is preferred, remove the chicken to a warm plate and boil the sauce to reduce in volume.

Serve with brown rice and veg.

Quinoa & Chicken Pilaf

Quinoa & Chicken Pilaf

Serves 4

Points per serving: 6

150g quinoa

1 tsp ground cumin

zest & juice 1 lemon

50g toasted pinenuts

50g sultanas

handful chopped fresh coriander

4 x ready cooked chicken breasts

Cook quinoa according to pack instructions. Stir in the cumin, zest and juice of the lemon, pine nuts, sultanas and coriander.

Serve with the chicken breasts

Chicken, Bean & Tomato Pilaf

Chicken, Bean & Tomato Pilaf

Serves 4

Points per serving: 4½

  

frylight

3 chicken breasts, skinless & boneless cut into chunks

1 large red onion, cut into wedges

2 tsp ground cumin

1 tsp turmeric

200g brown basmati rice

400ml chicken stock

200g runner beans cut into thick slices (or french beans)

150g cherry tomatoes

Fry the chicken and onion until browned.  Add in the spices and cook for 2 mins.  Add the rice and stock.  Bring to the boil, simmer, covered for 20 mins until the rice is tender and the stock is absorbed. (Add more stock or water if it is absorbed but the rice isn't cooked )

Meanwhile, blanch the beans and add to the pilaf 5 mins before the end of cooking along with the tomatoes.

Use other combinations of spices if you like e.g. curry powder, or chilli powder

Ginger Soy Chicken

Ginger Soy Chicken

Serves 4

Points per serving: 3½

For best flavour, marinate the chicken at least 4 hours.

90ml (6tbsp) soy sauce

5cm (2") piece ginger, peeled & grated

2 tbsp muscovado sugar

4 x skinless, boneless, chicken breasts

1 tbsp olive oil

2 garlic cloves, crushed

2 red chillies, deseeded, & chopped

175g chestnut mushrooms, sliced

250g pak choi or spring greens, shredded

Mix soy sauce, ginger & sugar & season to taste.  Add chicken & set aside to marinate.

Heat pan & add a little oil.  Add the chicken, reserving the marinade, cook for 6 mins each side or until cooked.

Meanwhile, heat remaining oil in a wok or large pan, add garlic and chilli and cook 1 min.  Add mushrooms and cook 1 min.

Pour in marinade and bring to the boil.  Add greens, cook 1-2 mins until wilted.  Divide between plates and top with chicken and any juices left in pan.

Chicken Pimento Bake

Chicken Pimento Bake

Serves 4

Points per serving: 6

1 tbsp olive oil

4 x 150g skinless boneless chicken breasts

1 medium red onion, sliced

400g can whole pimentoes, drained & chopped or sliced

400g can chopped tomatoes

1 tsp mixed dried herbs

180g brown rice (dry weight)

75g extra light philadelphia

Heat the oil and cook the chicken on both sides until evenly browned.

Add onion to pan and cook 2-3 mins until soft.  Add pimentoes, tomatoes and herbs.  Bring to the boil, cover and simmer for 20 mins.

Meanwhile cook the rice as per pack instructions.

Lift chicken out of pan and keep warm.  Stir philadelphia into the sauce, return chicken to pan and heat through 2-3 mins.

Serve immediately with the rice.

Note: Could serve with pasta or couscous instead of rice...points remain the same.

Chicken and Vegetable Chermoula

Chicken and Vegetable Chermoula

Serves 4

Points per serving 7

350g couscous, uncooked
4 skinless chicken breasts

1 medium sized turnip or potato, peeled and cubed
340g pumpkin, sweet potato or swede, peeled and cubed

For the marinade:
400g can tomatoes
1 tbsp freshly chopped coriander, or 1/2 tsp dried coriander
1 tbsp freshly chopped parsley, or 1 tsp dried parsley
1 clove garlic, skinned and crushed
1/2 tsp ground cumin
1/2 tsp ground coriander seeds
1 tsp paprika
juice of 1 lemon
a large pinch of cayenne

Mix the marinade ingredients together in a bowl. Add the chicken, turnips and pumpkin. Cover and place in the fridge to marinade, ideally overnight, but for at least an hour.

Preheat the oven to 180°C, 350°F, Gas Mark 4.

Tip the couscous into a bowl and cover with boiling water. Cover the bowl with a clean tea-towel. Leave to stand for about 10 minutes.

Put the chicken, turnip, pumpkin and the marinade into an ovenproof dish. Top with the couscous and season with pepper.

Place in the oven and bake for 40 minutes or until the chicken is cooked and the couscous is golden.