Spicy Cajun Chicken Salad

Spicy Cajun Chicken Salad  

No Count

Serves 4

Full Choice 2 pts per serving

2 tbsp American Barbecue seasoning

1 tbsp gorund paprika

1 tsp dried thyme

4 x 115g boneless, skinless chicken breasts

frylight

4 large beefsteak tomatoes, finely chopped

1 small red onion, finely chopped

2 tbsp fresh chopped coriander

2 tsp red wine vinegar

1 tsp Splenda

salt & pepper

Mix the spices and place on a plate.  Dip the chicken into the spices to coat lightly on both sides.

Heat a ridged pan until hot, spray the chicken with frylight on both sides and place int the pan.  Cook for 7 mins then turn and cook for another 8 mins until cooked through.

Meanwhile mix the tomato and onion with the rest of the ingredients.  Set aside.

Shred the chicken into bite sized pieces and serve with the tomato and onion relish and a green salad.

CHINESE LEMON RICE SALAD

CHINESE LEMON RICE SALAD

Serves 2

5 pts per serving

100g dry weight rice

1 sachet Peking Lemon Sauce (Blue Dragon 120ml)

tomatoes

cucumber

spring onions

celery

peppers

1 large egg

soy sauce

Cook the rice, drain and cool.

Beat the egg lightly with a splash of soy sauce.  Heat a small non-stick pan, spray with Frylight and pour the egg in. Cook gently until set, like a thin omelette.  Remove from the pan, roll up like a pancake and leave to cool.

Chop your salad veg and mix with the rice and the contents of the sachet of Lemon sauce.

When the egg roll has cooled, slice up thinly and stir into the salad.

Divide into 2 portions and serve.

CRUNCHY PINEAPPLE SALAD

CRUNCHY PINEAPPLE SALAD    

NO COUNT

Serves 4

1 small head crisp lettuce, chopped

1 med red onion, finely chopped

2 sticks celery, chopped

1 green pepper, seeded & chopped

1 medium carrot, grated

6-8 radishes, sliced

4 rings pineapple, finely chopped

1 x 150g pot 0% total greek yogurt

salt & pepper to taste

Comibine, lettuce, onion, celery, pepper, carrot, radishes and pineapple in a large salad bowl.  Toss gently to mix.  Add the greek yogurt and mix well.  Season to taste and serve

1982 WW recipe

CARIBBEAN CHICKEN SALAD

CARIBBEAN CHICKEN SALAD

Serves 2

Points per recipe 8½

Points per serving 4½

Freezing not recommended

150g cooked long grain rice (60g dry wgt required)

4 pineapple rings in natural juice, chopped and juice reserved

2 tsp desiccated coconut

100g seedless grapes, halved

¼ each red and yellow pepper, chopped

4 spring onions, chopped

4 cherry tomatoes, quartered

1 stick celery, chopped

1 medium cooked skinless boneless chicken breast

1-2 chinese leaves or crisp lettuce leaves, shredded

salt & pepper

Mix the cooked rice, pineapple, coconut, grapes, peppers, spring onions, tomatoes, celery and chicken.  season to taste.

Divide the mixture between 2 plates and garnish with the shredded leaves.

Sprinkle 2 tbsp pineapple juice over each portion and serve.

Can be covered & refrigerated for up to 4 hours.

Ideal for buffets and for using up left over turkey at Christmas.

HOT SESAME CHICKEN SALAD

HOT SESAME CHICKEN SALAD

Serves 4

Points per serving 3½

180g shredded Chinese leaves

1 large carrot, cut into fine strips

7.5 cm (3") piece cucumber, finely sliced

4 spring onions, finely sliced

60g bean sprouts

2 tbsp sesame or stir fry oil

1-2 tsp chilli sauce

2 tbsp rice or white wine vinegar

1 tbsp light soy sauce

2 med cooked, chicken breasts, torn into shreds

30g cashew nuts

2 tsp sesame seeds

salt & pepper

Mix Chinese leaves, carrot, cucumber, spring onions and beansprouts.  Divide between 4 serving plates.

To make the dressing, mix together 1 tbsp sesame orstir-fry oil with the chilli sauce, rice or white wine vinegar and light soy sauce.  Season with pepper.

Heat remaining oil in a pan and add the strips of roast chicken, cooking them over high heat until browned and crispy.  Tip onto kitchen paper and season with a little salt.

Add cashews to pan and cook for about 1 min or until browned, stirring all the time. Divide the chicken and nuts between the salads.

Sprinkle the dressing over the salads and then scatter the sesame seeds over the top.  serve at once.

WARM SALAD OF TURKEY RASHERS WITH BLUE CHEESE

WARM SALAD OF TURKEY RASHERS WITH BLUE CHEESE

Serves 4

Points per recipe 14

Points per serving 3½

Freezing not recemmended

450 g new potatoes, scrubbed and diced

low fat cooking spray

200g turkey rashers, cut into pieces

6 spring onions, chopped finely

mixed salad leaves

12 cherry tomatoes halved

55g Danish Blue Cheese, crumbled

salt & pepper

fresh chopped chives or parsley to garnish

Cook the potatoes until tender, approx 15 mins.

Spray a non-stick frying pan with spray oil. Add the turkey and cook stirring fot 2-3 mins.

Add the potatoes and spring onions and cook for 2-3 mins to heat through.  Saeson.

Arrange the salad leaves on 4 plates with the tomatoes.  Pile the potatoe mixture into the middle of theleaves.  Sprinkle with the blue cheese and garnish with chives or parsley.

CRACKED WHEAT SALAD WITH FETA, MINT & APRICOTS

CRACKED WHEAT SALAD WITH FETA, MINT & APRICOTS

Serves 4

Points per serving 7

180g bulghar wheat (cracket wheat)

grated rind & juice of 1 medium orange

1 tbsp clear honey

1 tbsp walnut oil or olive oil

1 tbsp chopped fresh mint

2 heaped tablesp raisins or sultanas

60g ready to eat dried apricots, chopped

1 small banana, sliced

60g seedless grapes, halved

120g feta cheese, cut into small cubes

salt

mint sprigs to garnish

Put bulghar wheat into a large bowl and add a pinch of salt.  Pour over just enough boiling water to cover and leave to soak for 30 mins, until swollen & tender.

Mix together the orange rind and juice, honey, walnut or olive oil and chopped mint.

Drain any excess water from the soaked wheat, then add the orange juice dressing, stirring well.  Add the raisins or sultanas, apricots, banana, grapes and cheese.  Mix well.

Divide between serving plates and serve garnished with mint sprigs.

Can be made with couscous or rice for the same points.

You can use Cheshire or Lancashire cheese but add 1 pt per serving.