Healthy Recipes
The important thing to remember with these recipes is the portion sizes. Weigh out the
ingredients and remember how many the recipe is supposed to serve.
Minestrone Soup
Ingredients
1 medium Onion, All Types
3 clove(s) Garlic
2 cube(s) Stock Cube, Chicken
3 can(s) (large) Tomatoes, Whole or Chopped, Canned
2 tablespoons (level) Tomato Purèe
1 leek, chopped
1 parsnip
3 carrots
1 dessertt spoon sugar
1 leaf/leaves (large) Basil, Dried, Ground, 1 Tablespoon
Easy to prepare
Cooking time – 20 mins
Preparation Time – 10 mins
Servings – 8
Instructions
Chop onion and crush garlic, add them plus tomatoes, and chopped vegetables,
basil and stock to pot. (Make up stock with boiling water first.)
Add sugar and tomato puree, cook for about 20 - 30 minutes. Can add handful of
pasta if you wish but its more calories ☺
Tomato Soup
Ingredients
1 medium Onion, All Types
3 clove(s) Garlic
2 cube(s) Stock Cube, Chicken
3 can(s) (large) Tomatoes, Whole or Chopped, Canned
3 tablespoons (level) Tomato Purèe
1 leaf/leaves (large) Basil, Dried, Ground, 1 Tablespoon
Easy to prepare
Cooking time – 20 mins
Preparation Time – 10 mins
Servings – 8
Instructions
Chop onion and crush garlic, add them plus tomatoes, basil and stock to pot.
(Make up stock with boiling water first.)
Add sugar and tomato puree cook for about 20 - 30 minutes. Can blend if prefer it
smooth. Serve with dollop of natural yogurt if desired and a bit of chopped tomato.
Ingredients
Mushroom Soup
1 medium onion
1 clove(s) Garlic, crushed
450 g Mushrooms
2 cube(s) Stock Cube, Vegetable, (make 2 pints)
1 spray(s) Cooking Spray, Calorie Controlled
2 tablespoons Parsley, fresh, chopped (optional)
300 ml Milk, Skimmed (optional)
Easy to prepare
Cooking time – 20 mins
Preparation Time – 10 mins
Servings – 4
Instructions
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Add the mushrooms, onion and garlic and stock. Bring to the boil, then
reduce the heat and cook gently for 20 minutes.
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Transfer the soup to a blender or food processor and blend until smooth
- about 20 seconds. Return to the saucepan and add milk (optional). Stir the
parsley through the soup, keeping some for garnish.
Season to taste, then serve, garnished with a swirl of fromage frais and sprinkled
with parsley.
Roasted vegetable
Lasagne
Ingredients
1 Medium Aubergine
2 Courgettes
½ Tsp Salt
400g Cherry Tomatoes
1 Medium Yellow Pepper
1 Medium Onion
2 Cloves Garlic
1½ Tbsp Olive Oil
Freshly Ground Black Pepper
25g Sauce Flour
500ml Skimmed Milk
30g Parmesan Cheese
9 Sheets Lasagne Verdi
60g Mozzarella
Instructions
A deliciously tasty dish, you won't
believe it's only 350 calories a
serving!
Easy to prepare
Cooking time – 10 mins
Preparation Time – 10 mins
Servings – 4
Suitable for Home Freezing
This dish freezes extremely well.
Make up four individual portions in
foil trays and freeze prior to cooking.
Defrost overnight in refrigerator, and
cook for 25-30 minutes at 190°C.
Wash, top and tail the aubergine and courgettes. Cut into 2cm (3/4")
cubes. Pop in a colander, and sprinkle with salt; shaking well to coat all
the vegetables. Set aside.
Using the point of a sharp knife carefully prick each tomato, to just break
the skin.
Pour boiling water into a glass bowl and, using a spoon, add 5-6
tomatoes. Once the skins split, remove them from the water; leave to cool
for a few seconds; then peel the skins off and pop the skinned tomatoes in
the roasting tray. Repeat until all tomatoes skinned. (Don't be tempted to
add them all at once!)
Pre-heat oven to 190°C
Quarter and seed the pepper; peel and halve the onion - cut them both
into 2cm (3/4") cubes and add to the roasting tray.
Tip the aubergine and courgettes onto a bed of paper towel and, using
more paper towel, dap the excess moisture away. Add them to the
roasting tray.
Sprinkle the crushed garlic and freshly ground black pepper over the
vegetables. Drizzle the oil over the top, and pop in the oven for 40
minutes (until the edges are charred brown)
Meanwhile, mix the sauce flour with the milk. Heat in a saucepan over a
medium heat, stirring continuously, until the the sauce begins to bubble
and thicken. Reduce the heat to a simmer, continue stirring for a further 2
minutes. Remove from the heat and stir in the grated Parmesan (reserving
a little for the top)
Once the vegetables are roasted assemble the layers of lasagne in an oven
proof dish:
1/4 Sauce
1/3 Roasted Vegetables
1/3 Mozzarella
3 Sheets Lasagne
Repeat the layers twice more and top with the remaining 1/4 sauce, and
the reserved Parmesan.
Return to the oven and roast for 25-30 minutes.
Serve with a green leafy salad
Ingredients
Tuna Medley with
Roasted Vegetables
300g Potatoes
1 Large Courgette
1 Small Aubergine
1 Medium Yellow Pepper, Deseeded
1 Tbsp Olive Oil
½ Sachet Spice Mix, Cajun Potato Wedge, Schwartz*
1 Can/400g Tomatoes, Chopped
150g Tuna Chunks in Brine, or spring water , Drained
35g Sundried Tomatoes
160g Mushrooms
2 Cloves Garlic
3g Chillies, Very Lazy, EPC (or to taste!)
Easy to prepare
Cooking time – 50 mins
Preparation Time – 10 mins
Servings – 4
Instructions
Suitable for Home Freezing
This dish freezes extremely well.
Make up four individual portions in
foil trays and freeze prior to cooking.
Defrost overnight in refrigerator, and
cook for 25-30 minutes at 190°C.
Bring the potatoes to the boil, reduce heat and simmer for 5-10 minutes.
Pre-heat oven to 230oC / Gas Mark 8.
Cut courgette, aubergine and pepper into wedges and place in roasting tray.
Remove potatoes from heat, drain and slice into wedges, add to roasting tray.
Drizzle with oil, sprinkle with spice mix, and roast in oven for approx. 15
minutes (or until tender).
Meanwhile heat the chopped tomatoes, sundried tomatoes, mushrooms, tuna,
chilli and garlic in a pan and simmer for approx. 12 minutes.
Serve roasted vegetables with tuna/tomato sauce. Eat immediately
Ingredients
Low calorie Pizza with
Onion, Pesto and
Parmesan
Easy to prepare
Cooking time – 10 mins
Preparation Time – 10 mins
Servings – 4
1 spray(s) Cooking Spray, Calorie Controlled
1 medium Onion, All Types, thinly sliced
1 medium Courgette, thinly sliced diagonally - replace with tomato if don’t like
courgette
2 tablespoons Asda Smart Price Red Pesto
1 medium Pizza Base, Thin & crispy, 9 inch
2 teaspoons (as purchased) Oregano, dried
1 teaspoons Salt
1 teaspoons (ground) Pepper, Black (Whole, Cracked or Ground)
15 g Cheese, Parmesan, shaved
1 teaspoons Basil, Dried, Ground, to garnish
Instructions
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Preheat the oven to 200°C, fan oven 180°C, Gas Mark 4.
Heat a non-stick frying pan and mist with low fat cooking spray.
Gently fry the onions over a low heat until very soft, adding a splash
of hot water, if needed.
Pre-heat a char-grill pan or the grill. Mist the courgette slices with
low fat cooking spray, then char-grill or grill them until tender.
Spread the pesto sauce over the pizza base and top with the onions
and courgette slices.
Sprinkle with the dried oregano and season with a little salt and
pepper. Bake in the oven for 8-10 minutes, then serve, topped with
shavings of Parmesan cheese and basil leaves.
Ingredients
Chicken Stir Fry
2 teaspoons Oil, Peanut
2 clove(s) Garlic, crushed
2 teaspoons ginger, chopped
500 g Chicken, Breast, Skinless, Raw, excess fat trimmed, cut into 2cm cubes
2 cube(s) Stock Cube, Vegetable, chicken, dissolved in 300ml hot water
2 tablespoons Soy Sauce
2 stick(s) Celery, Cooked, trimmed, finely chopped
250g bamboo shoots, canned and drained
250 g Bamboo Shoots
250 g Water Chestnuts, canned, drained
1 1/2 tablespoons (level) Cornflour
320 g Rice, White, Easy Cook, Boiled, kept warm
50 g Cashew Nuts
Moderate to prepare
Cooking time – 25 mins
Preparation Time – 15 mins
Servings – 4
Instructions
•
Heat oil in a wok or large frying pan over medium-high heat. Add garlic
and cook 1 minute. Add chicken and stir-fry for 4 minutes or until brown.
•
Add 240ml stock, soy sauce, celery, bamboo shoots and water chestnuts
and bring to the boil.
•
Reduce heat to low, cover and simmer for 5 minutes or until chicken is
cooked through.
•
Dissolve cornflour in remaining stock. Add cornflour mixture to wok.
Simmer, stirring, until sauce thickens. Taste and season with salt and pepper.
Divide rice among dishes. Spoon chicken mixture onto rice and sprinkle with
cashews.
Ingredients
chicken curry
1 spray(s) Cooking Spray, Calorie Controlled
4 medium Chicken, Breast, Skinless, Raw, boneless, flattened
450 g Broccoli, Green, Raw, florets
1 can(s) Soup, Canned, Cream of Chicken, 140ml (5 fl oz)
100 ml Cream, Sour
40 g Raisins
1 teaspoons Curry Powder
25 g Cheese, Cheddar, Half Fat, grated
Moderate to prepare
Cooking time – 20 mins
Preparation Time – 10 mins
Servings – 4
Instructions
•
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.
Ingredients
Spicy Turkey Mince
5 spray(s) Cooking Spray, Calorie Controlled
1 medium Onion, All Types, finely chopped
2 stick(s) Celery, Cooked, trimmed, finely chopped
2 clove(s) Garlic, crushed
1 individual Chilli, Green or Red, deseeded, finely chopped
500 g Turkey, Mince, Raw, lean
1 teaspoons (level) Chilli Powder, (or to taste)
2 teaspoons (level) Cumin seeds, ground
1 teaspoons (as purchased) Oregano, dried
800 g Tomatoes, Whole or Chopped, Canned, chopped
1 cube(s) Stock Cube, Vegetable, beef, dissolved in 240ml hot water
4 tablespoons (level) Tomato Purèe
800 g Beans, Kidney, Cooked or Canned, Drained, rinsed
5 medium Shallots, ends trimmed, finely chopped
Moderate to prepare
Cooking time – 40 mins
Preparation Time – 30 mins
Servings – 4
Instructions
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Spray a large saucepan with cooking spray and place over medium-high
heat. Add onion, celery, garlic and chilli. Cook, stirring for 5 minutes or until
tender. Increase heat to high. Add mince and cook, stirring to break up any
lumps for 5 minutes or until brown.
•
Add chilli powder, cumin and oregano to the mince. Taste and season
with salt and pepper. Add tomatoes, stock, puree and beans. Bring mixture to
the boil. Reduce heat to low and simmer, partially covered, for 30 minutes.
Spoon mince into bowls.
Not everyone may like this spicy mince as hot as you, so it's a good idea to add
half of the chilli powder, taste, then add more if it needs it.
This mince can be made in advance if entertaining. It will keep in an airtight
container in the fridge for 2-3 days, and actually improves with age. It's also
suitable to freeze for up to 3 months.
Ingredients
Home-made Fish and
Chips
Easy to prepare
Cooking time – 45 mins
Preparation Time – 15 mins
Servings – 4
5 spray(s) Cooking Spray, Calorie Controlled
700 g Potatoes, Old, Raw, scrubbed and cut into wedges
2 tablespoons Oil, Olive
1 pinch Salt
1 teaspoons (ground) Pepper, Black (Whole, Cracked or Ground)
25 g Flour, Wheat, White, Plain
1 medium Egg, Whole
2 tablespoons Water, cold
50 g Breadcrumbs, Dried
700 g Fish, Haddock, Raw, (4 x 175g fillets)
1 medium Lemon, cut into wedges, to serve
1 tablespoons Vinegar, All Types, malt, to serve
4 sprigs of parsley to garnish
Instructions
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Preheat oven to Gas Mark 6/200°C/400°F. Mist a baking sheet with
spray cooking oil.
•
Put potato wedges into a roasting pan. Add olive oil and toss to coat.
Season with salt and pepper. Bake for 30 minutes.
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Meanwhile, prepare fish. Sprinkle flour onto a plate, season with salt and
pepper. Beat egg and water together in a shallow bowl. Sprinkle breadcrumbs
onto a separate plate. Coat fish in seasoned flour, dip into egg mixture, then
coat in breadcrumbs. Arrange on baking sheet.
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Reduce oven to Gas Mark 5/190°C/375°F. Continue to bake the
potatoes, with the fish positioned below them, for another 15 - 20 minutes. To
check that the fish is cooked, test it with a fork - the flesh should be opaque and
should flake easily.
Serve the fish and chips with vinegar, lemon wedges, salt and pepper. Garnish
with parsley.
Ingredients
Chicken Pasanda
2 teaspoons Oil, Vegetable, Any Type
1 large Onion, All Types, thinly sliced
2 clove(s) Garlic, crushed
500 g Chicken, Breast, Skinless, Raw, boneless,cut into chunks
1 tablespoons Curry Powder, mild
1 teaspoons (level) Coriander, Dried
1 cube(s) Stock Cube, Vegetable, chicken, make up to 400ml with hot water
25 g Coconut, Desiccated
25 g Almonds, ground
25 g Sultanas
150 g Yogurt, Greek, 0% Fat
1 portion(s) (standard) Banana, sliced
1 pinch Salt, black pepper, freshly ground
15 g Almonds, flaked
3 sprig(s) Coriander, Fresh, to serve
Moderate to prepare
Cooking time – 30 mins
Preparation Time – 20 mins
Servings – 4
This mild and creamy homemade
chicken curry will keep you away from
the takeaways
Instructions
•
Heat the vegetable oil in a large saucepan. Add the onion and garlic and
cook, stirring, for 4-5 minutes over a low heat. They should be soft and just
lightly browned.
•
Add the chicken chunks and cook for another few minutes to seal them
on the outside. Stir in the curry powder and ground coriander and cook for a
few more seconds.
•
Pour in the stock, then add the coconut, ground almonds and sultanas.
Heat until almost boiling, then reduce the heat and simmer gently for 20
minutes, partially covered.
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Spoon the yogurt into the saucepan, reserving a little for garnish, and stir
in the banana. Heat gently, then serve, garnished with the remaining yogurt,
flaked almonds and fresh coriander.
Plain boiled rice makes the perfect accompaniment to this delicious curry.
Ingredients
Roast Pork Steaks with
Cherry Tomatoes,
Potatoes and Feta
Moderate to prepare
Cooking time – 30 mins
Preparation Time – 15 mins
Servings – 4
This mild and creamy homemade
chicken curry will keep you away from
the takeaways
1 large Onion, All Types, use red, thinly sliced
500 g Potatoes, Raw, Charlotte or Vivaldi, thinly sliced
1 tablespoons Oil, Olive
5 spray(s) Cooking Spray, Calorie Controlled
400 g Pork, Loin Steak, lean, Raw, trimmed of fat
100 ml Wine, White, Dry
1 cube(s) Stock Cube, Vegetable, make up to 100ml with hot water
16 individual Tomatoes, Cherry
4 sprig(s) Thyme, Fresh, lemon
40 g Cheese, Feta, crumbled
1 pinch Salt, and black pepper, freshly ground
Instructions
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Preheat the oven to Gas Mark 7/220°C/fan oven 200°C. Put the onion
and potatoes in a shallow roasting tin, add the oil and toss to coat. Season with
salt and pepper, add a covering of milk (skimmed) then roast for 40 minutes.
•
Meanwhile, spray a non-stick frying pan with low fat cooking spray and
place over a medium heat. Season the pork, add to the pan and brown for 2
minutes on each side.
•
Lay the pork on top of the onions and potatoes and pour over the white
wine and stock. Add the cherry tomato bunches and thyme leaves. Roast for a
further 10-15 minutes until the pork is cooked and the vegetables are tender.
Serve, scattered with the feta cheese.
Roast Fish and
Tomatoes with
Parmesan Herb Crust
Moderate to prepare
Cooking time – 20 mins
Preparation Time – 10 mins
Servings – 4
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This mild and creamy homemade
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chicken curry will keep you away from
•
Ingredients
1 spray(s) Cooking Spray, Calorie Controlled
500 g Fish, Cod, Raw
4 large Tomato, sliced
1 slice(s) Lemon
40 g Breadcrumbs, Fresh
1 tablespoons Dill, Fresh
1 teaspoons (as purchased) Oregano, dried
1 teaspoons (as purchased) Parsley, Dried
25 g Cheese, Parmesan
2 teaspoons Oil, Olive
1 teaspoons Salt
1 teaspoons (ground) Pepper, Black (Whole, Cracked or Ground)
Instructions
Preheat oven to 200°C, fan oven 180°C, Gas Mark 6.
Mist a baking sheet or roasting pan with low fat cooking spray, and
place the fillets of fish on top. Arrange 1 sliced tomato on top of
each fish fillet.
Finely grate the zest from the lemon and set aside. Squeeze the
the takeaways
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juice from half the lemon and sprinkle over the fish fillets.
Mix together the lemon zest, breadcrumbs, herbs, most of the
Parmesan cheese and the olive oil. Season. Share between the fish
fillets, spreading it over the tomatoes. Sprinkle the reserved
Parmesan cheese on top.
Slice the remaining lemon half and arrange beside the fish fillets.
Transfer to the oven and bake for 12-15 minutes, or until the fish is
opaque and flakes easily when tested with a fork. Serve with lightly
cooked fresh vegetables
•
Note: Replace the cod with haddock or halibut fillets if you prefer.
Ingredients
Chicken and Broccoli
Bake
Moderate to prepare
Cooking time – 25 mins
Preparation Time – 10 mins
Servings – 4
2 slice(s) Weight Watchers Thick Sliced Wholemeal Bread
150 ml Chicken Stock, Fresh
300 g Chicken, Leg, Skinless, Raw, de-boned and chopped
3 teaspoons Rosemary, Fresh
1 jar(s) Weight Watchers Roasted Garlic Pasta Sauce
1 can(s) (large) Tomatoes, Whole or Chopped, Canned
150 g Broccoli, Green, Raw, chopped
60 g Weight Watchers Reduced Fat Grated Cheese Mature, grated
Instructions
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Blitz the 2 slices of bread to make crumbs.
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Heat the chicken stock in a large pan until simmering. Add the chicken
and rosemary and simmer, uncovered for 5 minutes.
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Add the Weight Watchers Roasted Garlic Pasta Sauce and tomatoes.
Bring to a simmer and then simmer for 10 minutes until reduced slightly.
Add the broccoli and simmer for a further 2 minutes, then spoon into a large
ovenproof dish. Top with the breadcrumbs and grated cheese. Grill for 2-3
minutes until golden.
Ingredients
Turkey, Pepper and
Pasta Bake
Moderate to prepare
Cooking time – 30 mins
Preparation Time – 20 mins
Servings – 2
225 g Turkey, Mince, Raw
1 small Onion, All Types, chopped
1 clove(s) Garlic, crushed
1 medium Pepper, All Types, de-seeded and chopped
2 teaspoons Oil, Sunflower
400 g Tomatoes, Whole or Chopped, Canned, (chopped)
100 ml Stock, Fresh
85 g Pasta, White, Dried, (shells, farfalle or penne)
1/2 teaspoons (as purchased) Oregano, dried
1 pinch Salt
1/4 teaspoons (ground) Pepper, Black (Whole, Cracked or Ground)
25 g Cheese, Cheddar, Half Fat, grated, to serve
Instructions
•
Heat the oven to Gas Mark 4/180°C/350°F. Heat a non stick frying pan
until hot and then dry fry the minced turkey, stirring well, for 7-8 minutes, or
until cooked and crumbly.
•
Add the onion, garlic, pepper and oil. Mix well, cover and cook for 5
minutes, until the vegetables have softened.
•
Stir in the tomatoes, stock or water, pasta shapes, herbs and seasoning.
Bring to the boil and simmer for 2 minutes.
•
Spoon the mixture into a small casserole dish. Cover and bake for 30
minutes.
Uncover and serve hot, sprinkled with the grated cheese.
Ingredients
Easy Sausage Cassoulet
5 spray(s) Cooking Spray, Calorie Controlled
300 g Sausages, Pork, Reduced Fat, pork, chopped
2 medium Onion, All Types, sliced
2 clove(s) Garlic, crushed
2 medium Carrots, Old, Raw, chopped
2 stick(s) Celery, Cooked, sliced
1 teaspoons Thyme, Dried
400 g Beans, Haricot, Cooked or Canned, rinsed and drained
400 g Tomatoes, Whole or Chopped, Canned
1 cube(s) Stock Cube, Vegetable, dissolved in 150 ml hot water
1 teaspoons Salt, and
1 teaspoons (ground) Pepper, Black (Whole, Cracked or Ground)
2 clove(s) Garlic, crushed
300 g Breadcrumbs, Fresh
2 teaspoons Parsley, fresh
Moderate to prepare
Cooking time – 80 mins
Preparation Time – 20 mins
Servings – 4
Instructions
•
Heat a large flameproof casserole dish and mist with low fat cooking
spray. Add the sausages and cook over a medium-high heat for 3 – 4 minutes.
Add the onions, garlic, carrots and celery and cook for another 2 - 3 minutes.
•
Stir in the dried thyme, haricot beans, tomatoes and stock. Cover and
simmer over a low heat for 35 – 40 minutes, removing the lid for the final 10
minutes. Season to taste.
•
Preheat the oven to Gas Mark 4/180°C/350°F.
For the topping, mist a non-stick frying pan with low fat cooking spray. Add the
garlic and cook over a medium heat for 2 – 3 minutes, then stir in the
breadcrumbs and chopped parsley. Sprinkle over the cassoulet, then transfer to
the oven and bake for 25 – 30 minutes, or until crusty golden brown on top.
Chinese Chicken Stir-Fry
Ingredients
Moderate to prepare
Cooking time – 12 mins
Preparation Time – 15 mins
Servings – 4
Instructions
1 teaspoons Chinese 5 Spice
1 tablespoons Lemon Juice
2 tablespoons Soy Sauce, light
2 tablespoons Sweet Chilli Sauce
150 g Noodles, Egg, Dried
1 tablespoons Oil, Vegetable, Any Type
500 g Cooked Mixed Vegetables, (oriental vegetable mix)
1 pinch Salt
1/2 teaspoons (ground) Pepper, Black (Whole, Cracked or Ground)
3 medium Chicken, Breast, Skinless, Raw, 350g (12oz) cut into strips
1 tablespoons Coriander, Fresh, fresh, chopped
Mix five-spice powder, lemon juice, soy sauce and chilli sauce in a shallow bowl.
Add chicken, stir well. Cover and marinate for at least 15 minutes.
•
Put noodles into a bowl, cover with boiling water and soak for 6 minutes,
or follow pack instructions.
•
Heat oil in wok or very large frying pan. Add chicken, reserving
marinade. Stir-fry briskly for 4 - 5 minutes. Add vegetables and stir-fry over a
high heat for another 3 - 4 minutes, until chicken is cooked, yet vegetables
remain crisp and colourful.
Drain noodles. Add to wok with marinade and herbs. Stir-fry for 1 - 2 more
minutes to heat thoroughly. Season, then serve.
Ingredients
Chicken and Cous Cous
Salad
Moderate to prepare
Cooking time – 20 mins
Preparation Time – 20 mins
Servings – 1
Turkey Fajitas
Moderate to prepare
Cooking time – 20 mins
Preparation Time – 20 mins
Servings – 2
120 g Chicken, Breast, without Skin, Grilled
50 g Cous Cous, Cracked Wheat, Dried
75 g Chick Peas, Cooked or Canned
10 individual Olives, in Brine, drained
2 medium Spring Onions, chopped
1/4 medium Avocado Pear, chopped
1/2 medium Pepper, Red, sliced
A small bag of mixed salad leaves
Instructions
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Cook the Cous Cous as per instructions on the pack, usually for
about 12 minutes or until the water has been absorbed.
Combine all the ingredients and season to taste.
Ingredients
165 g Turkey, Breast, raw x 2
3 peppers, red, orange or yellow
1 onion
4 tortillas, 42g each
1 packet of Old El Paso Spice Mix for original Smoky BBQ Fajitas (or similar)
Low fat or half fat crème fraiche (optional for another point per spoonful)
A small bag of mixed salad leaves
Instructions
Slice chicken breast into strips, and slice pepper and onion red to use. In a large
pan, fry chicken by add small amount of water and stirring continuously – add ½
of spice mix. Once chicken browned – remove from pan, set aside in bowl. Fry
onions and peppers without oil by using small amount water and stirring
continuously, add the remaining spice mix. Once they are soft, add chicken again
for a further 5 minutes. Serve in tortillas with salad.
Mexican Turkey and
Bean Mince
Ingredients
Moderate to prepare
Cooking time – 15 mins
Preparation Time – 15 mins
Servings – 4
Instructions
5 spray(s) Cooking Spray, Calorie Controlled
1 clove(s) Garlic, crushed
1 medium Onion, All Types, finely chopped
1 medium Carrots, Old, Raw, finely chopped
1 medium Pepper, All Types, deseeded, finely chopped
400 g Turkey, Mince, Extra Lean, Cooked
800 g Tomatoes, Whole or Chopped, Canned, chopped
2 teaspoons (level) Chilli Powder
1/4 teaspoons (as purchased) Oregano, dried
1 teaspoons Artificial Sweetener, powdered
400 g Beans, Pinto, Cooked or Canned, rinsed, drained
You can always add more or less chilli to create the desired effect. Any leftovers
can be stored in an airtight container in the fridge for 2-3 days and reheated in a
microwave or oven. This mince is also suitable to freeze for up to 3 months. It is
delicious served on top of white or brown rice, rolled up in lettuce leaves with
chopped tomato and cucumber, or simply spooned over toast and sprinkled with a
little grated parmesan cheese for a simple Sunday night dinner! The options are
endless.