Chicken with Peaches and Raspberries

Chicken with Peaches and Raspberries  

Serves 4

Full Choice 3 pts per serving

No Count ½ pt for the whole thing (honey)

4 x 150g skinless chicken breasts

salt & pepper

2 tsp dried basil

fry light

4 large peaches

juice of 1 lemon

4 tbsp raspberry vinegar

1 level tbsp clear honey

100g raspberries

a few small basil leaves

Wash and pat dry the chicken breasts.  Rub the dried basil on both sides of the chicken.

Spray a large pan with frylight and heat until hot.  Cook the chicken for 2 mins on each side to seal.  Lower the heat and cook for a further 20-25 mins until tender and cooked through.

Meanwhile, wash and pat dry the peaches, halve and stone them and then cut each half in half again.  Brush with lemon juice.  Set aside.

Mix any remaining lemon juice with the vinegar and honey.  Season and set aside.

When the chicken is cooked, remove from the pan and keep warm.  Reheat the pan and press the peach slices into the pan to colour on each side lightly.

To serve, arrange the chicken with the peaches on a warm plate.  Scatter with raspberries and drizzle with the vinegar mixture.

Garnish with the basil leaves.

Serve hot or cold.

Chicken and Mango en Papillote

Chicken and Mango en Papillote  

No Count

Serves 6

1 ripe mango, flesh diced.

1 tbsp freshly chopped chives

225g philly extra light

6 boneless skinless chicken breasts

juice of 1 lemon

Preheat ovent o Gas 43/375ºF/190ºC. 

Mix the diced mango with the cheese and chives.  Create a slit in each chicken breas t to form a pocket, spoon in the mango mixture.  Sprinkle the chicken pieces with lemon juice.

Put each breast into a parcel of foil or greaseproof paper, sealing well.

Bake for 30 mins and serve.

Nice with new potatoes & veg or salad.

Chicken Tagine

Chicken Tagine  

No Count

Serves 4

1 tsp ground tumeric
1 tsp ground ginger
1 tsp ground coriander
1 tsp paprika
1 tsp cumin 
4 cloves garlic
1 chicken jointed or 4 chicken portions/breast
1 onion
2 carrots
8 oz can chopped tomatoes
1/2 pint chicken stock
pinch of saffron threads
100g/4oz green beans

Mix together the tumeric, ginger, coriander, paprika and cumin and half the garlic and rub over the chicken pieces. Wrap in foil and chill for at least 30 minutes.

Put the rest of the garlic, the onion, carrots, tomatoes and stock in a casserole dish or pan and bring to the boil. lower to a gentle simmer, add chicken pieces and crumble in the saffron.

Cover the casserole, leaving a small gap, and cook gently for 1 hour. add the beans and cook for a further 15 - 20 minutes, until the chicken is tender.

Serve with cous cous. I added chilli salt, garlic and some lemon zest to the cous cous and it was really tasty.

CHICKEN TAGINE

Serves 4.

This is a take on a Sainsbury's recipe.

1 Syn per serving, if not adding olives.

2 medium onions, finely chopped. When using Frylight I always use frozen onion in stew-type recipes, as they soften much more easily.
2 cloves of garlic, finely sliced or crushed
615g skinless chicken thigh fillets
2 level tsp. Ras el Hanout - 1 Syn
1 cinnamon stick
Half tsp. ground ginger
1 level tbsp. runny honey - 2.5 Syns
2 x 390g cartons chopped tomatoes
Half tsp. Harissa paste - 0.5 Syn. Add more to taste but don't forget to alter the Syn value accordingly.

Spray a large hob-proof casserole dish well with Frylight and heat over a medium heat.
Add the onions and cook until softened. Add the garlic and cook for a further two minutes, then set aside in a bowl.
Re-spray and add the chicken. Cook until golden on all sides.
Return the onions and garlic to the casserole dish. Add the ras el hanout, cinnamon, ginger, honey, chopped tomatoes and 150ml of water. If using olives, add them at this point too.
Cover and cook for 20 minutes, remove the lid and cook for a further 10 minutes or until the chicken is thoroughly cooked through and the sauce has thickened. Turn the heat up, if necessary, for this to happen.
Stir in the Harissa paste and serve immediately.

Lovely with couscous.

If including olives, Sainsbury's suggests using 70g pitted green olives. 25g olives = 1.5 Syns or you can use some as a HEX.

Chicken Salad with Creamy Green Chilli Dressing 

NC

No Count recipe
The creamy dressing is so good that you'll want to make twice the amount. Keep it in the fridge to use as a vegetable dip.
4 tablespoon lime(s), juice
1 1/2 teaspoon ground cumin
2 tablespoon fresh coriander, chopped
1 clove garlic, large, chopped
3 portion spring onions, sliced
350 g chicken breast, uncooked, skinless, four pieces
350 g cooked black beans, drained and rinsed
1 medium red green or yellow pepper(s), preferably red, chopped
150 g cherry tomatoes, cut in half
1 portion lettuce, cos, sliced in 1cm pieces
100 g fresh green or red chilli(s), pref. green, finely chopped
1 small pot very low-fat plain yogurt
1 tablespoon ground coriander
1 bunch watercress, tough stems removed
1 tablespoon lemon juice, fresh
1 clove garlic

1. Combine lime juice, cumin, chopped coriander and chopped garlic in a large resealable plastic bag. Add chicken, seal bag and shake to coat chicken. Allow to marinate for at least 15 minutes at room temperature or up to overnight in refrigerator.
2. Preheat grill to medium-high heat. Remove chicken from bag and discard marinade. Grill chicken until cooked through, about 4 to 5 minutes per side; set aside until ready to assemble salad.
3. Combine beans, red pepper, spring onions and tomatoes in medium bowl. Divide lettuce among 4 bowls or plates and top each with 1/4 of bean mixture.
4. To make dressing, combine remaining ingredients in blender or food processor; blend until smooth, about 3 to 4 minutes.
5. Slice cooled chicken on diagonal and divide among salads. Drizzle each serving with 1/4 of dressing.

Chicken with a Spicy Curry Crust

Chicken with a Spicy Curry Crust

Servings | 4
Estimated POINTS® value per serving | 3

No Count recipe

Marinade:
1 garlic clove, crushed
1 tsp ginger puree
1 green chilli, deseeded and finely chopped
6 tbsp low-fat natural yogurt
1 tbsp tomato puree
1 tsp ground turmeric
1 tsp garam masala
1 tbsp lime juice
salt & pepper

4 boneless, skinless chicken breasts

Relish:
4 medium tomatoes
1/4 cucumber
1 small red onion
2 tbsp fresh coriander, chopped

1. In a bowl, mix together all the marinade ingredients

2. Wash and pat dry the chicken breasts and place on a baking sheet.

3. Spread the spicy yogurt marinade over the chicken and bake in the oven at Gas Mark 6 for 30-35 minutes, until chicken is tender and cooked through.

4. Finely chop ingredients for relish and mix together in a bowl. Season, cover and chill until required.

5. When chicken is cooked, serve with relish.

The chicken can also be served cold and sliced as part of a salad.

Chicken Jalfrezi

Chicken Jalfrezi

No Count

Servings | 4
Estimated POINTS® value per serving | 5 full choice

fry light,
1 large onion, chopped
3 garlic cloves, crushed
1 tablespoon tomato puree
2 large tomatoes, chopped
1 tsp turmeric
½ tsp cumin
½ tsp coriander
½ tsp chilli powder
½ tsp garam masala
1 tsp red wine vinegar
1 medium red pepper chopped
1 lb cooked chicken breast (grilled)
2 sprigs corriander
1 small pot natural yoghurt
4 medium portion fragrant rice

Spray wok or pan with fry light, add onion and crushed garlic cloves fry gently until golden, add tomato puree, skinned chopped tomatoes, turmeric, cumin,coriander, chilli powder, garam masala and wine vinegar to pan and stir until fragrant, add red pepper and stir, season with salt to taste, add grilled chicken that has been cut up into chunky bits sitr and simmer for 6 - 8 mins, add pot of natural yoghurt and serve with sprigs of coriander

The yoghurt is only to give a little sauce, you don't have to use all of it if you don't need it, to skin toms score a cross on bottom and plunge into hot water for seconds, skin will peel easy

Chicken jalfrezi
From the kitchen of  WILMSLOW

servings |  4
estimated Points® per serving | 2

Chop up 2 onions and 2 red peppers and stir fry using spray oil until soft. put them into a blender or food processor with a squeeze of tomato puree and whizz until smooth. Heat the pan again and stir-fry 3 chicken breasts (chopped into bite-size pieces) and a chopped green pepper for 5 - 10 mins until brown. Pour the onion/red pepper mixture back into the pan and add 2 cloves garlic, 2 teaspoons fresh ginger (you can get little jars near the herbs & spices section),1 tablespoon medium curry powder,1 teaspoon chilli powder, 1 teaspoon cumin seeds and 500g jar or carton of Passata(sieved tomatoes).Cover the pan tightly and simmer it for about 10 - 15 mins, then simmer it without the lid for another few mins till it thickens a little. Season it and if you want to make it taste authentic add a tablespoon or so of fresh coriander leaves, chopped.
Points for the whole recipe - 4 portions - is only 7 - very low so indulge with good portion of rice and a few lagers!  

Try it without the chilli powder and curry and get some jalfrezi curry powder instead. I use 2-3 tablespoons for a kick and temper it with yogurt. Enjoy! Not healthy to have often as very low in points, but good when drunk points at the pub the previous day!

Chicken Jalfrezi

Serves 4

Syns per serving; Free

Frylight

1 onion, finely chopped

3 garlic cloves, finely chopped

1 tsp turmeric

1 tsp chilli powder

750 g skinless chicken breast fillets, cut into thin strips

2 red and 2 yellow peppers, deseeded and thickly sliced

400 g can chopped tomatoes

200 g passata with onion and garlic

2 tsp ground ginger

1 tbsp ground cumin

1 tbsp ground coriander

350 g dried basmati rice

roughly chopped fresh coriander leaves, to garnish

1 red chilli, deseeded and thinly sliced, to garnish

lime wedges, to serve

Spray a large pan with frylight and place over a medium heat. Stir-fry the onion and garlic for 4-5 min, or until softened.

Mix the turmeric and chilli powder together, add the chicken and toss well. Transfer the chicken to the pan and lightly brown for 6-8 min.

Stir in the peppers, tomatoes, passata and dried spices. Cover and simmer gently for 20-30 min, stirring occasionally and adding a little water if it's too dry.

Meanwhile, cook the basmati rice according to the packet instructions. Drain well.

Spoon the curry and rice into bowls, garnish with the coriander and chilli, serve with lime wedges.

 

Chicken with Bacon, Pesto & Basil

Chicken with Bacon, Pesto & Basil

Serves 4

Full Choice 6½ pts per serving

No Count   2 pts per serving

4 med chicken breasts, skinless & boneless

4 tsp pesto sauce, red or green (2pts)

4 tsp grated parmesan cheese,  (2pts)

8-12 basil leaves, plus extra for garnish

4 medium rashers lean back bacon

1 large red onion, sliced into wedges

2 green or yellow peppers, deseeded and quartered

2 tbsp olive oil (5pts)

4 tomatoes, cut into wedges

salt & pepper

Preheat oven to 200ºC/400ºF/Gas 6

Using a sharp knife, cut a pocket into each chicken breast.  Fill each pocket with a tsp of pesto, a tsp of parmesan and 2-3 basil leaves.  Season. Wrap a rasher of bacon around each chicken breast and secure with cocktail sticks.

Put the onion and peppers into a roasting dish and arrange the chicken on top.  Drizzle with the olive oil.

Roast for 15 mins then add the tomatoes.  Continue to roast for 10 mins, until the chicken is thoroughly cooked. (Check using a sharp knife, the juices should run clear)  Serve garnished with basil leaves.

Nice with green salad or extra no point veg.

Chicken Wrapped in Parma Ham

Chicken Wrapped in Parma Ham  

NC

Serves 4

No Count recipe

per serving: Cals 399 Fat 4.5g

225g Puy Lentils

1 onion, chopped

3 garlic cloves, chopped

4 chicken breasts, skinless & boneless

75-115g Quark soft cheese

2 tbsp mixed dried herbs

50g parma ham

225g tomatoes on the vine

salt & pepper

parsley to garnish

Preheat oven to Gas 4/180ºC/350ºF.  Place lentils in a pan with the onion and garlic.  Cover with water and simmer for 30 mins.

Open each chicken breast where the fillet is split slightly.

Beat together the quark and herbs.  Spoon the mixture into the open part of the chicken and re-shape the chicken breast.

Take the parma ham and wrap around each breast.

Place the chicken in a roasting pan and roast for 20 mins.  Add the tomatoes and roast for a further 15 mins.

Drain the lentils and serve with the chicken and tomatoes.

Season & ganrish with parsley.

Note: Could substitute the Quark & herbs for EXTRA LIGHT philadelphia and this will still be no count.

Chicken Curry with Black Pepper

Chicken Curry with Black Pepper

No count recipe

Full Choice: 3 pts per serving

Serves 4

frylight

1 bay leaf

4 cloves

1 tsp black peppercorns, roughly crushed

1 tsp fresh ginger, grated

1 garlic clove, crushed

550 g boneless, skinless chicken breast, cubed

½ tsp turmeric powder

½ tsp chilli powder

300ml natural yogurt, beaten

Spray a large non-stick pan with frylight.  Add the bay leaf, cloves, peppercorns, ginger and garlic and stir well.  Cook for 30 seconds.

Add the chicken, mix well and add th turmeric and chilli powders.  Season and cook for 10 mins until the chicken is cooked through.  Finsih by stirring through the yogurt and heating gently....do not boil.

Chicken, Chilli & Butternut Squash Stew

Chicken, Chilli & Butternut Squash Stew

Serves 4

Full Choice 4 pts per serving

No Count ½ pt per serving

frylight spray

4 x boneless, skinless chicken breasts, cut into bite sized pieces

1 onion, chopped

2 garlic cloves, crushed

2 red chillies, deseeded & finely chopped

2 tbsp sun-dried tomato puree (2pts)

1.4 litres chicken stock

1 x 400g tin chopped tomatoes

1.3 kg butternut squash, peeled 7 cubed

1 x 400g tin cannellini beans, drained & rinsed

1 large bunch coriander, chopped

Spray a large pan with frylight and cook the chicken pieces for 4-5 mins, until lightlu browned.  Remove and set aside.

Spray the pan again, add the onion and cook 2-3 mins until beginning to soften.  Add the garlic and chillies and cook 1-2 mins until softened.  Add tomato puree and cook 1 min.

Return chicken to pan, add stock and tomatoes.  Bring to the boil and simmer gently for 10 mins.  Add squash and cook for 20 mins, until the squash is tender.

Now add the beans and cook 2-3 mins until heated through.  Season well and stir in the chopped coriander.

Note:  Reduce the points to 3 for full choice by using regular tomato puree.  Doing this would also make the dish completely no count.

Chicken Cassoulet

Chicken Cassoulet

Serves 4

Full Choice 5 pts per serving

No Count ½ pt per serving

450g skinelss boneless chicken breast, cut into bite sized pieces

2 rashers, lean back bacon

1 onion, chopped finely

225g new potatoes, cut into bite sized chunks

frylight spray

2 cloves garlic

1½ tsp dried mixed herbs

2 level tbsp tomato puree

200ml dry cider

425g can wwfh baked beans in tomato sauce

175g can kidney beans, drained

salt & pepper

fresh chopped parsley

1 level tbsp cornflour

Spray a non-stick pan with frylight and cook the onion, garlic and herbs for 3-4 mins, then add the chicken and cook until it loses it's pinkness.

Stir in the tomato puree, tehn add the remaining ingredients except the cornflour.  Bring to the boil, reduce the heat, cover and simmer for 1 hour 15 mins.  Mix cornflour with a little water and stir into the casserole and cook for another 15 mins.

Note: To freeze, cool thoroughly, divide into 4 portions and pack.  When required, thaw overnight at room temp, cover with foil and re-heat at 200ºC/400ºF/Gas 6 for 40 mins

CHICKEN CASSOULET

Serves 4

Syn Free

4 Syn Free SW sausages
1 large onion, sliced
400g chicken breast, cut into chunks
1 tsp. smoked paprika
2 x 400g cans chopped tomatoes
400g can cannellini beans, drained and rinsed
400g can butter beans, drained and rinsed - or whichever beans you prefer, e.g. kidney, pinto, etc. 
15g fresh oregano, chopped or 1 tsp. dried oregano

Spray a large frying pan well with Frylight.
Cook the sausages in the pan until browned on all sides.
Set the sausages aside and re-spray the pan. Add the onion, chicken and paprika.
Cook until the chicken has browned and the onion has softened. (As mentioned in lots of other recipes, I either use frozen, chopped onions for in casserole type recipes, as they soften up in Frylight so much better or, I start the onion off in the microwave with a splash of water.)
Return the sausages to the pan and stir in the remaining ingredients. Season to taste.
Bring to the boil, cover and simmer for 30-40 minutes, stirring occasionally.
Ensure the chicken is thoroughly cooked through.
If you want the sauce to thicken a bit more, take the lid off for the last 5-10 minutes of the cooking time.

We love this take on cassoulet and, if we have any left, sometimes sprinkle a HEX portion or two of grated mature Cheddar over, during the last five minutes of cooking. We also sometimes add peppers and garlic to the mix.

Chicken Breasts with Lime

Chicken Breasts with Lime

Serves 4

Full Choice 2½ pts per serving

No Count recipe

1 onion, thinly sliced

frylight spray

4 x 165g chicken breasts

grated zest and juice of 1 lime

1 clove garlic, crushed

salt & pepper

240ml chicken stock

Garnish: lime zest

Heat a large frying pan with spray oil. Cook the onion for 3 mins, then add the chicken and cook on both sides for about 2 mins.  Add the lime zest and juice, garlic, salt, pepper and stock and bring to the boil.  Cover & simmer gently for 15-20 mins until the chicken is tender and cooked through.

Remove chicken and keep hot.  Liquidise/blend the sauce and gently re-heat it.  Spoon the sauce over the chicken breasts and garnish with lime zest.

Chicken Breasts Stuffed with Mushrooms

Chicken Breasts Stuffed with Mushrooms

Serves 2

No Count Recipe

Full Choice : 4pts per serving

2 x 165 g skinless, boneless chicken breasts

100g mushrooms

½ small onion

10g dried Porcini mushrooms

100g philadelphia extra light with garlic & herbs

salt & pepper

Pour boiling water onto the dried mushrooms and leave to soak for 30 mins.  Drain, reserving the liquid.  Strain the liquid to remove any grit.

Chop the fresh mushrooms, chop the onion.  Spray a pan with frylight and cook the onion for 5 mins until soft but not coloured.  Add the mushrooms and cook until soft.  Allow to cool.

Mix the philadelphia with half of the mushrooms and onion mixture.  Make a pocket in each chicken breast and stuff the pocket with the cheese mixture, reserving any that doesn't fit in the pocket.  Secure with a cocktail stick.

Put the remaining mushrooms and onion in a non stick pan, add the chopped, dried mushrooms, their soaking liquid and 150ml water.  Bring to a simmer, add the chicken breasts.  Simmer for 10-15 mins turning the chicken once until cooked through.  Remove chicken and keep warm.  Boil juices until reduced to about 4 tbsp.  Remove from heat and stir in any remaining cheese mixture.  Pour over the chicken and serve.

Chicken with Mexican Red Pepper & Sesame Sauce

Chicken with Mexican Red Pepper & Sesame Sauce

Serves 2

Full Choice 4 pts per serving

No Count   1½ pts per serving

2 tbsp sesame seeds, ground to a powder

1 onion, chopped

1 clove garlic, chopped

1 tomato, skinned & chopped

½ red pepper, chopped

1 fresh green chilli, sliced

2 tsp honey

¼ tsp cinnamon

2 x 165g chicken breasts

1 tbsp lemon juice

Liquidise onion, garlic, tomato, pepper, chilli, honey and cinnamon together with enough water to make a puree.  Stir in teh ground sesame seeds.

Dry fry the chicken in a small non-stick pan until browned.  Pour the puree over and stir in enough water to cover. Simmer for 10-15 mins until the chicken is cooked through.  Remove chicken from sauce and keep warm.  Boil sauce, until very thick with no trace of wateriness.  Add salt, lemon juice and seasoning.  Pour over chicken and serve.

Chicken Biryani

No Count Recipe

Full choice 7½ pts per serving

Serves 4

Marinade:

4 tsp garam masala

1 green chilli, deseeded

1 onion chopped

4 cloves garlic

25g fresh coriander

25g fresh root ginger, peeled & sliced

250ml natural yogurt.

500g skinless chicken fillets cut into bite sized pieces

Rice:

frylight

1 small onion, sliced

350g basmati rice, washed & drained

600ml chicken stock

1½ tsp turmeric

Put marinade ingredients into food processor and blend until smooth.  Pour into non-metallic bowl.  Add chicken and marinate for 2 hours.

Preheat oven to Gas 3/160ºC/325ºF  Heat a frying pan and spray with frylight.  Cook onion until golden.  Stir in the rice and cook over low heat for 3 mins.  Add 450ml stock, and turmeric.  Bring to the boil, cover and simmer for 10 mins.

Heat another pan and spray with frylight.  Cook the chicken with the marinade for 2 mins.  Pour in the rest of the stock and bring to the boil.

Put 1/3rd rice into an ovenproof dish, spoon over half the chicken mixture, then another 1/3rd rice then the rest of the chicken and finish with the remaining rice.

Cover and bake for 25-30 mins.

Top with the sliced onion, which you have fried in frylight, gently until golden brown.

Also nice with quartered hard boiled eggs (free on nc  1½ pts per medium egg full choice)

Chicken Biryani

Biryanis are served on feast days in India and special family occasions. This is delicious with grilled poppadums.
Serves 4
Full Choice 8 pts per serving
No Count:  Count points for oil (2½pts) and sultanas (2pts)  or use frylight & count sultanas (2pts)
1 medium onion(s), chopped roughly
2 clove garlic, chopped
1 teaspoon grated ginger root, 2 cm piece, chopped
1 portion fresh green or red chilli(s), (green) deseeded and chopped
1 tablespoon sunflower oil  (2½pts)
6 medium skinless chicken thigh portion (75g uncooked), boneless, cubed
2 tablespoon curry powder, mild
2 1/2 teaspoon salt
1 small portion natural low-fat yogurt, 150 ml, 1/4 pint, plain
1/2 teaspoon pepper, freshly ground, black
200 g dried rice, basmati or long-grain
2 heaped tablespoon sultana(s) (2pts)
2 medium egg(s), hard boiled, quartered
1 tablespoon fresh coriander, a few sprigs or parsley

1. Make a fresh spicy taste by puréeing the onion, garlic, ginger and chilli in a food processor. Heat the oil in a large non-stick frying pan and then brown the chicken thighs all over. Remove from the pan.
2. Stir the fresh spice paste into the pan juices and cook for a minute. Then mix in the curry powder and ½ teaspoon salt and cook for 30 seconds.
3. Return the chicken pieces to the pan and stir in the yogurt plus 5 tablespoons of water and some freshly ground pepper. Bring to the boil and then transfer everything to a heavy-based medium-size saucepan with a well-fitting lid. Return to the boil, cover, and simmer very gently for 15 minutes.
4. Meanwhile, put a large pan of water on to boil and add 2 teaspoons of salt. When the water boils, stir in the rice and then return to the boil. Cook on a medium heat for 8 minutes, then drain in a sieve and rinse in hot water.
5. Uncover and stir around the chicken pieces. Spoon the par-cooked rice on top of the stew. Cover tightly and continue cooking for another 10 minutes. Remove from the heat, without lifting the lid and allow to stand for 5 minutes. Then gently fork the rice and chicken together.
6. Spoon on to a serving plate in a mound and scatter over the sultanas and egg quarters. Garnish with herb sprigs and serve.

Chicken Biryani

Serves 4

600g chopped chicken 
2 large onions, chopped into small pieces 
1 tsp “very lazy” garlic
1 tsp “very lazy” ginger
1 tsp “very lazy” chillies
1 tsp cumin
1 tsp turmeric
1 tsp coriander
1 tsp curry powder
½ ground cinnamon
1 tbsp. sweetener
Pinch of grated nutmeg
8oz basmati rice (rinsed) (ff)
1 Cinnamon stick
1 tin chopped tomato 
1 Knorr chicken stock pot 
1 400ml of hot water
½ cup frozen peas 
2 bay leaves
*Fresh coriander

*1/2 cup raisins (if used then Syn)

Wash the rice several times until the water runs clear then place the rice in a saucepan of boiling salted water with a cinnamon stick , cook with a lid on for 10-12 mins then remove the cinnamon stick, pour the rice through a sieve and then return to the saucepan, replace the lid and allow to steam.

In a frying pan sprayed with Fry Light cook onions, bay leaves, ginger, chillies & ginger until golden. Add the cumin, turmeric, coriander, cinnamon, sweetener & nutmeg, (raisins if required) cook for a further 5 mins.

Add chicken and brown it, cook for 10mins then add the tomatoes, stock, peas and cook until the chicken is cooked. Remove bay leaves.

(At this point you could place the curry in a slow cooker and leave on low for several hours and make the rice when you require the meal.)

Add the chicken to the rice and allow the flavours to infuse with the lid on for 5 mins, mix together and plate up, sprinkle with fresh coriander if required.

Chicken, Cheese, Bacon and BBQ sauce

Chicken, Cheese, Bacon and BBQ sauce

NO COUNT

Servings | 1

Full Choice 4 pts per serving

-1 chicken breast per person
-1 tbsp extra light philly cheese per person
-1 slice of lean rindless bacon
-no count BBQ sauce (see recipe in accompaniments)
-fresh basil leaves

1. Slice open the chicken breast, and stuff with the soft cheese, bacon, and fresh basil

2. lay on some silver foil and top with a good layer of the BBQ sauce

3. wrap foil into a bag, and cook in a pre heated hot over for 35mins

4. serve with potato wedges

Beef Stew (Vodino Stifado)

Beef Stew (Vodino Stifado)

Serves 4-6

Core points per serving: 2

1 kilo of beef, cut into cubes
1 kilo of small onions of an even size (shallots would work well)
Salt & Pepper
Ground Cinnamon
2-3 bay leaves
200ml dry red wine  (2pts)
150ml red wine vinegar

Fry the meat gently in frylight until browned.   Remove the meat and brown the onions gently.   Remove the onions and return the meat to the pan.   Add the pepper, cinnamon, bay leaves, wine and vinegar.   Cover and simmer for 10 minutes.   Add sufficient water to just cover the meat and simmer until the meat is half cooked, approx 1½ hours.  Add the onions and continue to simmer until the meat is perfectly tender and the sauce thickens.  

This is also excellent casseroled in a very slow oven (100 ºC) for 5 hours plus or done in the slow cooker.

Style Mince & Rice

Style Mince & Rice

Serves 4

Core recipe

Points per serving: 5½

350g extra lean minced beef

1 onion, chopped

1 clove garlic, crushed

2 sticks celery, sliced

1 green pepper, deseeded & chopped

2 tsp dried oregano

2 tsp dried thyme

2 tsp paprika

1 tsp ground cumin

1 tbsp tomato puree

180g brown rice (dry weight)

450 ml beef stock

¼ tsp hot pepper sauce eg Tabasco

pinch cayenne pepper

salt & pepper

2 tomatoes, chopped

2 spring onions, chopped

In a large non-stick pan, dry fry the mince and pour off any excess fat.  Add onion, garlic, spices, tomato puree and herbs and cook stirring for 2 mins.  Add remaining ingredients except tomatoes and spring onions and bring to the boil.

Lower heat, cover and simmer for 20 mins, stirring occasionally until rice is tender.  Stir through the tomatoes and spring onions and serve.

Low Point Cottage Pie

Low Point Cottage Pie

Serves 4

Core points per serving: ½

Points per serving: 5

600g floury potatoes, peeled & cut into chunks

2-3 tbsp skimmed milk

2 tsp coarse grained mustard (optional)

low fat cooking spray/frylight

250g extra lean minced beef

1 large onion, chopped

1 carrot, coarsely grated

1 tbsp plain flour

4 tbsp red lentils (dry)

400ml beef stock

good pinch dried herbs

1 tsp Worcestershire sauce

1 tbsp dried breadcrumbs

salt & pepper

Boil the potatoes in lightly salted water for 12-15 mins until tender.  Drain, mash and mix in the milk, mustard and seasoning.  Aim for soft mash but not too runny.

Heat a large non-stick pan.  Spray with frylight and add the mince.  Cook for 5 mins until crumbly.  Add the onion and carrot and a little water/stock to moisten it if necessary.  Cook 5 mins.

Stir in the flour, lentils, stock, herbs and worcestershire sauce.  Bring to the boil, season and simmer uncovered for about 12 mins until the lentils are soft.

Transfer to an ovenproof dish, spoon over the mash, level with a fork and sprinkle with breadcrumbs.

Preheat grill and brown the pie until golden and slightly crisp.  Serve immediately.

STUFFED AUBERGINES WITH LAMB

STUFFED AUBERGINES WITH LAMB

No Count

Large tomatoes or courgettes can be used instead of the aubergines in this dish, for special occasions baby aubergines look really attractive.

SERVES 4
FREE ON NC 4½ POINTS ON FC

2 aubergines
1 onion, sliced
12 fresh ginger, grated
1 tsp chilli powder
1 clove garlic, crushed
¼ tsp turmeric
1 tsp salt
a tsp ground corriander
1 tomato, chopped
12 oz lean minced lamb
1 green pepper,de-seeded and chopped
1 orange or yellow pepper, de-seeded and chopped
2 tbsp chopped fresh corriander.

Preheat oven to 180C/350F/Gas4
Cut the aubergines in half lengthways , cut out most of flesh and discard ( can be used for soups,curries, ratatouille etc)
Place the aubergine shells in an ovenproof dish
In a saucepan fry the onion until cooked, stir in ginger, chilli powder, garlic, turmeric,salt & ground corriander. Add the tomato and stir-fry for 5 minutes.
Add the minced lamb and stir fry for a further 7 -10 minutes. Add the chopped peppers and fresh corriander and stir well.
Spoon the lamb mixture into the aubergine shells.
Spray with Frylight
Bake for 20 - 25 minutes until cooked through and brown on top.

TARTE TATIN

TARTE TATIN

No count
(French Apple Tart)

Pastry
200g semolina
1 teaspoon baking powder
100g ELF (plain)
pinch salt
1 beaten egg
skimmed milk as needed
1 eating apple
cinnamon
Sweetener
Spray light
a little beaten egg

Heat oven to 220C/400F/gas mark 7
Cream cheese and egg together, stir in semolina, baking powder and salt. Add enough skimmed milk - a drop at a time -to make a soft and manageable dough.
Leave in fridge for 30 minutes to firm up.

Place   circle of the pastry on a baking tray sprayed with Frylight and brush the top with   with beaten egg and sprinkle on some sweetener
Arrange the sliced apples on top, sprinkle with cinnamon and sweetener, brush with more beaten egg..
Bake for 10 -15 mins until golden brown.
Lovely served with vanilla yogurt.

BANANA ICE

BANANA ICE 

No Count

Serves 2 - can be eaten at any time

2 ripe bananas

Mash the bananas, transfer to a small plastic container, cover and freeze for several hours.
Allow to stand at room temperature for 10 mins before serving.
Can be served in bowls or in ice cream cones ( cones to be pointed but only 0.5 for 3 !!)

Raspberry Milk Jelly

Raspberry Milk Jelly
Servings | 4

No Count Recipe

1 pt for the whole thing on full choice

1 packet of raspberry sugar free jelly crystals
half pint of water
half pint of skimmed milk

Dissolve the jelly crystals in about 1/4 pint of boiling water when dissolved top up to the 1/2 pint with cold water and leave to cool.
When cool add the milk stir thoroughly and pour into four individual, dishes, glasses or moulds and put in the fridge to set.


Note:
It is important that you allow the jelly to cool throughly before adding the milk as curdling may occur if you don't.

Strawberry roulade

Strawberry roulade

Serves 8

3 pts per serving

3 large eggs
115g/4oz caster sugar
115g/4oz plain flour
1 tbsp hot water
FILLING
200ml/7fl oz low-fat natural fromage frais
1 tsp almond essence
225g/8oz small strawberries
15g/1.5oz toasted flaked almonds
1 tsp icing sugar

Preheat the oven to 220C/gas mark 7.Line a 35 x 25cm/14 x 10 inch Swiss roll tin with baking parchment.Place the eggs in a bowl with the caster sugar.Place the bowl over a pan of hot water and whisk until pale and thick.
Remove the bowl from the pan.Sift in the flour and fold into the eggs with the hot water.Pour the mixture into the tin and bake for 8-10 mins until golden and set.
Transfer the cake to a sheet of parchment.Peel off the lining paper and roll up the sponge along with the parchment.Wrap in a tea towel and let it cool.
To make the filling, mix together the fromage frais and almond essence.Reserving a few strawberries for decoration, wash, hull and slice the rest.Leave the filling mixture to chill until ready to assemble.
Unroll the sponge, spread the fromage frais mixture over the sponge and sprinkle with the strawberries.Roll the sponge up again.Sprinkle with the almonds and lightly dust with icing suagr.Decorate with the reserved strawberries.