Curried Barley with Chicken and Lentils

Curried Barley with Chicken and Lentils

No Count recipe

5 spray low-fat cooking spray
180 g Pepper, red, chopped
140 g onion(s), chopped
2 teaspoon garlic, minced
2 teaspoon grated ginger root, freshly grated
2 teaspoon curry powder
480 ml water
1 pot Baxters Fresh Chicken Broth, need 480ml
130 g carrot(s), sliced
90 g dried pearl barley, uncooked
100 g green & brown whole dried lentils, rinsed and picked over
225 g chicken breast, uncooked, skinless, cut into bite-size chunks
125 g kale, frozen, chopped
1 small pot very low-fat plain yogurt, 120ml

1. Heat oil in a large saucepan. Add peppers and onion. Sauté over medium-high heat until lightly browned, about 5 minutes. Stir in garlic, ginger root and curry powder. Cook over low heat until fragrant, about 1 minute.
2. Stir in water, broth, carrots and barley; bring to a boil. Cover, reduce heat to low and simmer 10 minutes.
3. Stir in lentils. Cover and simmer, stirring once or twice, until barley and lentils are tender, about 30 to 35 minutes.
4. Stir in chicken and kale; cover and cook until chicken is cooked through and kale is hot, about 5 minutes. Serve yogurt on the side to drizzle over top.

Golden Chicken & Autumn Vegetables

Golden Chicken & Autumn Vegetables 

 

No Count

Serves 4

 

4 skinless chicken breasts

14 fl oz chicken stock

1 tbsp chopped fresh parsley

½ tps dried rosemary

¼ tsp dried thyme

¼ tsp garlic powder or 1 crushed garlic clove

500g sweet potato, peeled & cut into pieces

200g green beans

 

Spray a non stick pan with frylight spray and cook the chicken breasts until browned.  Add the stock, parsley, rosemary, thyme, garlic, potato and beans.  Bring to the boil, cover & cook over a low heat for 20 mins or until the chicken is cooked and the veg are tender.  If you wish, thicken the gravy with gravy granules (free on no count)

Tasty Chicken

Tasty Chicken 

 

No Count

Serves 4

 

4 chicken breasts

80 ml tomato juice

½ tsp garlic powder

½tsp oregano

 

Pound the chicken until they are about 1cm thick.  Roll into the tomato juice.  Place on foil in a baking dish and sprinkle with the garlic and oregano.

 

Bake uncovered for 45 mins at 350ºF/180ºC/Gas 4

Spicy Stew with Lemon, Olives & Coriander

Spicy Stew with Lemon, Olives & Coriander  

 

No Count

 

Serves 4

 

1 tbsp cumin powder

small knob ginger, grated

1 tsp paprika

2 garlic cloves, crushed

8 chicken thighs, skinless

1 onion, sliced

300ml chicken stock

2 tomatoes, chopped

peel of ½ preserved lemon (optional)

handful of black olives in brine, drained

handful fresh coriander

 

Mix the cumin, ginger, paprika, and garlic.  Make slasjed in the chicken and rub in the spice mixture.  Marinate at least 1 hour in the fridge.

 

Cook the thighs in a large frying pan, sprayed with spray oil, until golden, about 7 mins, then remove from pan.

 

Cook onion until softened then return chicken to the pan.  Pour over the stock, stir in the tomatoes and preserved lemon peel.  Simmer for 20 mins.  Stir in the olives and coriander and serve with couscous.

 

Provencal Casserole with Fennel & Tomatoes

Provencal Casserole with Fennel & Tomatoes

 

For No Count you need to count ½ pt for the whole recipe (wine)

 

4 boneless, skinless chicken breasts

1 yellow pepper, sliced

2 fennel bulbs, sliced

2 garlic cloves, sliced

1 x 400g can chopped tomatoes

50ml white wine (½ pt)

2 strips orange peel

pinch saffron (optional)

100ml hot chicken stock

fresh basil, chopped

 

Heat a non-stick pan and spray with frylight.  Add the chicken and brown all over, about 7 mins.  Add pepper, fennel and garlic and cook for 1 min.  Stir in the tomatoes, wine, orange peel, saffron and stock an simmer for 10 mins until the chicken is cooked.  Sprinkle over the basil and serve.

Braised Chicken with Pumpkin

Braised Chicken with Pumpkin 

 

No Count

 

Serves 4

 

Cook 4 boneless, skinless chicken breasts in a large frying pan, sprayed with frylight until golden.  Add 200g pumpkin or butternut squash, cubed, and 1 crushed garlic clove. 

 

Pour over 150ml chicken stock then cover and cook for 10-15 mins until the veg is tender and the chicken is cooked.  Stir in 1 x 200g tin butterbeans (drained) and heat through.

 

Garnish with chopped parsley or coriander and serve.

Sage & Lemon Chicken

Sage & Lemon Chicken 

No Count

Servings | 2
Estimated POINTS® value per serving | 4.5 full choice

 

2 Chicken breasts
Dried Sage
1 lemon (Rind grated)
1 Chicken stock cube
Root Veg - carrots, parsnip, courgette
Curly Kale

1. Slice the chicken breast open and season with the dried sage and lemon rind.
2. Roll into a sausage shape and put in the fridge whilst preparing the veg.
3. Cut up the root veg and place in a baking tray with a small amount of olive oil. Season with salt, pepper and some sage.
4.Place in a hot oven.
5. Put the Curly Kale in a large pan and squeeze on the lemon juice. Season.
5. Sprinle the chicken stock over the chicken and pour on small amount of boiling water to dissolve the stock. Put in the oven for 20 minutes. Turning chicken occasionally. This will keep it moist.
6. Put the Kale on to steam in the lemon juice 10 minutes before removing the chicken and the veg.

7. Serve. 

Garlic Roast Chicken

Garlic Roast Chicken

 

No Count recipe

 

1 chicken

1 head of garlic, separated into cloves, peeled but left whole

1 lemon, cut into quarters

sprig of fresh rosemary

200ml stock

 

Turn the oven to 150ºC/Gas 3.

 

Wash & dry the chicken and season with salt & pepper.  Stuff with the lemon and garlic.  Tuck the rosemary inside.  Put it into a roasting dish with the stock and spray the chicken with spray oil.  Cover tightly with foil and roast for about 2 hours.  Check occasionally to make sure it isn't sticking.

 

When the chicken is tender, remove the foil and turn the heat up to Gas 6/200ºC to brown the skin.

 

Serve the garlic cloves with the chicken

 

Spanish Stew

Spanish Stew

 

Serves 4

Full Choice 9 pts per serving

No Count recipe

 

frylight spray

8 x 75g skinless chicken thighs, bone in

1 red onion, sliced thinly

1 garlic clove, crushed

1 tsp chilli powder

2 tbsp tomato puree

4 medium tomatoes, quartered

300g long grain rice

475 ml chicken stock

fresh parsley, chopped

lemon wedges

 

Spray a large pan with frylight.  Add chicken thighs and onion and cook for 10 mins until golden.

 

Stir in the garlic, chilli, tomato puree, tomatoes and rice.  Caot well and pour stock over.  bring to the boil, cover and simmer for 18-20 mins, stirring twice.  Add parsley and serve with lemon wedges.

 

 

Full Choice: You could make this less points by serving only 1 chicken thigh per person, or by using 4 chicken breasts (skinless & boneless) chopped instead of the chicken thighs.  the points would reduce to 6½ per serving.

 

 

Mexican Chicken Salsa

Mexican Chicken Salsa 

Serves 4

 

Full Choice 2½ pts per serving

No Count Recipe

 

4 x skinless, boneless chicken breasts

1 small onion, chopped

150ml passata

4 tsp tomato puree

pinch salt

1 tsp ground cumin

1 tsp ground coriander

juice of 2 limes

2 tbsp coarse black pepper

3 tbsp fresh chopped coriander

 

For the salsa, mix the onion with the remaining ingredients, reserving 1 tbsp fresh coriander.

 

Spoon over the chicken breasts and marinate for at least 4 hours in the fridge.

 

Grill for 25-30 mins, turning the breasts once and brushing occasionally with the remaining sauce, until the chicken is tender and the edges are tinged black.

 

Serve sprinkled with the remaining coriander.

 

 

Jewelled Rice

 Jewelled Rice

 Serves 4

 Full Choice 4½ pts per serving

 No Count  1 pt per serving

 

200g cooked chicken, diced

200g dry weight rice, cooked

25g dried apricots, chopped

25g sultanas, soaked in warm water for 10 mins then drained

2 tbsp toasted sunflower, pumpkin or sesame seeds

fresh coriander or parsley chopped

 

Mix everything together and serve.

Indian Rice Bowl

Indian Rice Bowl

 

Serves 4

No Count recipe

Full Choice 4 pts per serving

 

frylight

1 onion

3 crushed garlic cloves

1" fresh ginger, grated

110g basmati rice

½ tsp ground turmeric

900ml chicken stock

400g cooked chicken

110g frozen peas

 

Spray a large pan with frylight and cook the onion, ginger and garlic until softening.  Add the rice and turmeric and then the stock.  Season and simmer for 10 mins.  Stir in the chicken and peas.  Simmer 10 mins before serving.

 

 

Note: Add curry powder or chilli powder for a bit of extra heat.

Oven Baked Chicken Tikka Masala

Oven Baked Chicken Tikka Masala

 

Serves 4

No Count Recipe

Full Choice 3 pts per serving

 

4 skinless chicken breasts, cubed

600ml tomato passata

300ml low fat natural yogurt

2 tbsp chopped fresh coriander

salt & pepper

 

For the tikka paste:

1 small red onion

4 tbsp tomato puree

1 tsp groung cumin

½ tsp ground cinnamon

1" piece fresh ginger, grated

2 garlic cloves, crushed

1 small red chilli, chopped

juice of 1 lime

2 tsp veg stock powder

 

Preheat oven to Gas 6/200ºC/400ºF

 

Place chicken in a bowl and season well.

 

Place the ingredients for the paste into a food processor and blend until smooth.  Spread over the chicken, coating on all sides.  leave to mariante at least 20 mins.

 

Transfer the chicken to a non-stick roasting tin and bake for 15 mins until lightly roasted.

 

Remove from oven and stir in the passata.  Return to the oven for 10 mins to heat through.  Just before serving, stir in the yogurt & coriander.

Thai Grilled Pepper Chicken

Thai Grilled Pepper Chicken

 

Serves 4

No Count Recipe

Full Choice 2½ pts per serving

 

1 tbsp chopped garlic

1 tsp salt

2 tbsp black peppercorns

225g fresh coriander, chopped finely

2 tbsp lemon juice

4 x 165g skinless, boneless chicken breasts

 

Pound the garlic with the salt until it becomes a smooth paste.  Place in a bowl. 

 

Dry fry the peppercorns for 2 mins and remove from the heat.  Crush the peppercorns ina mortar & pestle and add to the garlic with the coriander and lemon juice.

 

Cut the chicken fillets into 3 or 4 large pieces each (or smaller pieces if you want to cook them on skewers)

 

Spread the marinade over the chicken.  Place in a non-metallic dish and marinade for 4 hours.

 

Preheat a non-stick griddle.  Sear the chicken pieces for 20 mins.

 

Serve with Thai fragrant rice to which you have added the zest of a lemon.

Herby Chicken Breasts

Herby Chicken Breasts

 

No Count Recipe

Serves 6

Full Choice 3 pts per serving

 

6 chicken breasts, skinless & boneless

 

Marinade:

 

200g low fat greek yogurt

3 garlic cloves, finely chopped

2 tbsp finely chopped flat leaf parsley

1 lemon, zest only

few sprigs thyme, leaves only

 

Mix marinade ingredients in a non-metallic dish.  Add chicken and leave for at least 1 hour.

 

Preheat grill to high. Put chicken and marinade in a tray, season well and grill for 4-5 mins each side until cooked through and golden.

 

 

Tip: Can be marinated up to 8 hours ahead, keep covered in the fridge

Cranberry & Brie-Stuffed Chicken with Parma Ham

Cranberry & Brie-Stuffed Chicken with Parma Ham

Serves 4

No Count 2½ pts per serving

Full Choice 5 pts per serving

 

frylight

1 red onion, finely chopped

1 tbsp chopped fresh rosemary

3 tbsp cranberry sauce

100g Brie, rind removed, & sliced

4 chicken breasts, skinless

4 slices Parma Ham

 

Preheat oven to Gas 6/400º/200ºC

 

Heat a non-stick pan sprayed with frylight and cook onion & rosemary for 5 mins until softened.  Cool a little and then mix with the cranberry sauce and Brie.

 

Make a pocket in each chicken breast & divide the Brie mixture between them. Wrap tightly with a slice of Parma Ham.  Place on roasting tray and cook for 12-15 mins until the chicken is cooked & han is crispy.

 

leave to rest a few minutes and then slice each breast in half & serve

 

  

Mediterranean Chicken Casserole

Mediterranean Chicken Casserole

Servings | 4
Estimated POINTS® value per serving | 3 (full choice)

No Count Recipe

 

4 chicken fillets cubed
1 pepper sliced
1 onion sliced
300ml stock
1 can Campbells condensed 99% fat free hearty minestrone soup

Brown chicken in spray oil, add sliced veggies, cook 5 mins
add stock and soup, simmer till cooked

Roast red pepper, chicken and BNS creamy pasta

Roast red pepper, chicken and BNS creamy pasta

From WW boards

Servings | 2

Full choice 5 pts per serving

No Count recipe

1 whole butter nut squash
2 red peppers
80g pasta, any type
2 Tesco healthy living chicken breasts, diced into chunks
1 tbsn Philadelphia Extra Light cheese
a splash of skimmed milk

pre heat the oven to 200*c

cut red peppers into big chunks, place on a baking tray adn spray with fry lite.
Peel and deseed the BNS, chopping the flesh into chunks, place onto tray with the red pepper and spray with fry lite.Place into the oven for appx 25 mins, or untill cooked through.(the bns should be firm)
Whilst that is cooking, place pasta into a pot of boiling salted water and cook untill al dente.

Once the BNS and red pepper is cooked, leave to cool for a 5 mins.


Meanwhile, chop chicken breast into chunks, spray oil into a pan and fry for a few minutes untill chicken is sealed.

Add the philadelphia and milk to the pan and stir gently over a low heat until the philly has melted. The suce should look creamy and will thicken slightly as all the philly has melted.

Add the BNS and red pepper, stirring gently to avoid it turning into mush!

Drain the pasta, reserving some of the cooking liquid. Add to the sauce and add a small amount of cooking liquid if required.

Tagliatelle pasta works well with this.
You can substitute the chicken with turkey, or quorn alternative, if prefered. Remember to adjust the points accordingly!

Chunky Chicken, Vegetable & Pasta Stew

Chunky Chicken, Vegetable & Pasta Stew

Serves 4

Full Choice :Points per serving 3

No Count: Use spray oil instead of oil to make this completely no count, or count ½ pt per person for the oil.

1tbsp sunflower oil
1 small leek, trimmed and finely chopped
1 potato, peeled and diced
1 large carrot, peeled and diced
6oz chicken fillet, finely chopped
1pt chicken or vegetable stock
300ml of creamed tomatoes
1tsp dried mixed herbs
2oz mini pasta twists
1 small courgette, finely diced

1. Heat the oil in a large deep pan and add the leeks, potatoes and carrots. Fry gently for 5-6 mins, stirring frequently. Add the chopped chicken; cook for a further 5 mins until its no longer pink.

2. Pour in the stock, creamed tomatoes and dried herbs and bring to the boil. Reduce the heat; simmer for 20 mins until the vegetables are almost tender.

3. Add the pasta and diced courgette. Simmer for 8-10 more minutes until the pasta is tender.

Crockpot Chicken Casserole

Crockpot Chicken Casserole

Serves 4

No Count Recipe

Full Choice 6 pts

6 medium skinless chicken thigh portion (75g uncooked)
3 medium carrot(s)
2 medium onion(s)
1 medium mushrooms
1 small can Green Giant Extra Crisp Sweetcorn
1 tablespoon Knorr Touch of Taste Chicken Bouillion
1 pint water
1 large portion potato(es)
1 pinch salt
1 teaspoon pepper
1 teaspoon dried mixed herbs

Remove fat,
Brown Chicken
Add all ingredients to pot and cook on low for 8 hours or high for 3 hours.

Prepare night before and switch on in the morning, lovely to come to home to

Easy Baked Chicken

Easy Baked Chicken

No Count recipe

4 skinless chicken pieces, like thighs or breasts
garlic salt (or salt & garlic granules)
paprika
1 can condensed Campbell's Cream of Mushroom Soup
240 ml skimmed milk
parsley (chopped fresh or dried flakes)


Preheat oven to 375 deg. F (190 deg. C) Spray baking dish (approx. 8" by 8") with FryLight.

Sprinkle "bottom" sides of chicken pieces with garlic salt. Turn chicken over and put it in baking dish. Sprinkle top side with garlic salt and paprika.

Combine mushroom soup with milk. Pour over chicken, making sure each piece is covered by mixture. Sprinkle with parsley.

Bake:
for boneless chicken pieces: 45 minutes
for chicken pieces with bone: 1 hour

Chicken should have browned spots on it when you take it out of the oven. If it doesn't, bake it a little bit longer.

The gravy is good on mashed potato, rice, or noodles. Recipe may be doubled -- if so, use 9" by 12" baking dish.

EASY BAKED CHICKEN

Serves 6

1 Syn per serving

6 skinless chicken breasts or 12 skinless thigh pieces (these are moister and tastier)
1 small pot FF natural yoghurt
1 tbsp. olive oil - 6 Syns
2-3 tbsp. lemon juice
1 inch piece of ginger, grated
3 cloves of garlic, crushed
Half tsp. crushed red chillies
1 tsp. ground coriander
Three quarters of a tsp. of chaat masala (found in Indian stores) - Optional

Mix all the ingredients together and rub into the chicken. Marinate in the fridge for at least 30 minutes but for two hours, if possible.
Pre-heat the oven to 180C/Gas 4.
Line a baking tray with foil, place the chicken on the foil and bake for 40-45 minutes.

Lovely served with salad and couscous or SW chips/wedges.

Chilli n Mustard Turkey

 Chilli n Mustard Turkey

Servings | 1
Estimated POINTS® value per serving | 3 FULL CHOICE

No Count ½ pt

1 turkey breast
2 level tablespoon wholegrain mustard
1 tablespoon sweet chilli sauce
1/4 pot low fat natural yoghurt
2 teaspoon chilli powder

Mix all the ingredients in a mixing bowl and then coat the turkey breast in the mixture. Allow to marinade for at least 30 minutes in the fridge. If you have more time then leave it overnight for a deeper taste. Yum!

If you don't like it all that spicy then miss out the chilli powder. I serve with point free vegetables (and lots of them!). You could add baby potatoes or serve with rice and salad instead remembering to add the points.