Ingredients
1 Clove Garlic
2 tsp Turmeric
2 tsp Garam Masala
28g Block Creaned Coconut (4 1/2 sins)
113ml Chicken Stock
150g Fat Free Natural Yogurt
Salt and Pepper
6 Thickly Cut Chicken Breasts
2 Onions
1 Red and Yellow Pepper
Fry Light
Crush garlic and mix with turmeric and garam masala. Break the coconut into the stock and stir until dissolved. Add the garlic mixture and set aside to cool. When cool add the yogurt and a little seasoning.
Cut chicken into chunks and add to the yogurt mixture and fold to coat all the chicken. Cover and marinade for at least 4 hour but overnight is best.
Peel the onion and cut into chunks. De seed the peppers and cut into chunks. Thread the onion, chicken and peppers on to skewers to make kebabs.
Place on baking tray and cook in oven at 200c for about 20 minutes (this ensures chicken is thourghly cooked). Meanwhile heat a griddle pan sprayed with fry light. Whn kebabs have cooked in the oven char slightly on griddle.
Whole thing is 4 1/2 sins on a red day or 1/2 to 1 sin per kebab.
Tuesday, 12 August 2008
Paprika Pork
Serves 2
Ingredients
Fry Light
1 Onion
1 Red Pepper
2 tsp Paprika
Pork Fillet
3 tbsp Fat Free Fromage Frais
50ml Sherry
Heat pan and cook onion and pepper for 3-4 minutes until soft.
Increase heat and add pork and paprika. Cook for further 2-3 minutes until pork is browned all over. Add sherry, reduce heat and simmer for 2-3 minutes until reduced to about 1/2.
Stir in fromage frais and season with black pepper.
1 1/2 sins per serving on Red Day
Ingredients
Fry Light
1 Onion
1 Red Pepper
2 tsp Paprika
Pork Fillet
3 tbsp Fat Free Fromage Frais
50ml Sherry
Heat pan and cook onion and pepper for 3-4 minutes until soft.
Increase heat and add pork and paprika. Cook for further 2-3 minutes until pork is browned all over. Add sherry, reduce heat and simmer for 2-3 minutes until reduced to about 1/2.
Stir in fromage frais and season with black pepper.
1 1/2 sins per serving on Red Day
Chip Shop Curry Sauce
Ingredients
Fry Light
1 Onion (Finely Chopped)
2 Cloves of Garlic (Crushed)
1 tsp Ginger (Finely Chopped)
1 tbsp Curry Powder
1 Tin Chopped Tomatoes
57ml Vegtable Stock
2 tbsp Sweetner
57g Fat Free Fromage Frais
Spray pan with fry light and cook the onion and garlic until soft. Add ginger and fry for 1-2 minutes, then add curry powder and cook for further 1-2 minutes.
Add the canned tomatoes, vegtable stock and sweetner and bring to the boil. Reduce the heat and simmer for 12 - 15 minutes.
Transfer to a food processor and blend until smooth. Return to the pan, add the fromage frais and heat through (do not boil as fromage frais will curdle).
Free on Either Day
I love this poured all over Slimming World Free Chips!
Fry Light
1 Onion (Finely Chopped)
2 Cloves of Garlic (Crushed)
1 tsp Ginger (Finely Chopped)
1 tbsp Curry Powder
1 Tin Chopped Tomatoes
57ml Vegtable Stock
2 tbsp Sweetner
57g Fat Free Fromage Frais
Spray pan with fry light and cook the onion and garlic until soft. Add ginger and fry for 1-2 minutes, then add curry powder and cook for further 1-2 minutes.
Add the canned tomatoes, vegtable stock and sweetner and bring to the boil. Reduce the heat and simmer for 12 - 15 minutes.
Transfer to a food processor and blend until smooth. Return to the pan, add the fromage frais and heat through (do not boil as fromage frais will curdle).
Free on Either Day
I love this poured all over Slimming World Free Chips!
Jerk Chicken and Vegtable Rice
6 Cloves of Garlic
Spring Onions
2 Red Chilli
1 tbsp Ginger
198ml Red Wine Vinegar
2 tbsp Sou Sauce
1 tsp Sweetner
2 Chicken Breast
198g Rice
200g Black eye Beans (Can)
340g Sweetcorn
Fry Light
Prepare chicken, crush garlic, finely chop onion and chillies. Mix half of the garlic, spring onions and and chillies with ginger, vinegar, soy sauce and sweetner. Place chicken in a bowl, cover with mixture and marinade for 2-3 hours. When ready to cook grill turning occasionally.
Meanwhile prepare the rice. Boil until tender, drain and rinse the beans and sweetcorn. Spray pan with fry light and cook the remaining garlic, spring onions and chilli for 2 minutes.
Add the rice, beans and sweetcorn and combine. Cook for 5-6 mins until hot. Then serve with chicken.
Free on Green Day when using chicken as 1 healthy b
Spring Onions
2 Red Chilli
1 tbsp Ginger
198ml Red Wine Vinegar
2 tbsp Sou Sauce
1 tsp Sweetner
2 Chicken Breast
198g Rice
200g Black eye Beans (Can)
340g Sweetcorn
Fry Light
Prepare chicken, crush garlic, finely chop onion and chillies. Mix half of the garlic, spring onions and and chillies with ginger, vinegar, soy sauce and sweetner. Place chicken in a bowl, cover with mixture and marinade for 2-3 hours. When ready to cook grill turning occasionally.
Meanwhile prepare the rice. Boil until tender, drain and rinse the beans and sweetcorn. Spray pan with fry light and cook the remaining garlic, spring onions and chilli for 2 minutes.
Add the rice, beans and sweetcorn and combine. Cook for 5-6 mins until hot. Then serve with chicken.
Free on Green Day when using chicken as 1 healthy b
Chicken Jalfrezi
4 Chicken Breast
1 Onion
Fry Light
1 Red Pepper
1 Green Pepper
2 Cloves of Garlic
2 1/2 inch piece of Root Ginger
Handful of fresh Corriander and Mint
3 tbsp Curry Powder
400g Chopped Tomatoes
Chop onions, de-seed and slice peppers, grate ginger, slice garlic, chop chicken into chunks, roughly chop corriander and mix with mint.
Spray pan with fry light, add onions, peppers, ginger and garlic. Stir fry for 4 minutes.
Add chicken and curry powder and cook for further 4 minutes.
Add tomatoes and 85ml of water, bring to the boil, cover and reduce heat and simmer for 30 minutes.
Remove from the heat, season well and mix through corriander and mint before serving.
Free on Red Day
1 Onion
Fry Light
1 Red Pepper
1 Green Pepper
2 Cloves of Garlic
2 1/2 inch piece of Root Ginger
Handful of fresh Corriander and Mint
3 tbsp Curry Powder
400g Chopped Tomatoes
Chop onions, de-seed and slice peppers, grate ginger, slice garlic, chop chicken into chunks, roughly chop corriander and mix with mint.
Spray pan with fry light, add onions, peppers, ginger and garlic. Stir fry for 4 minutes.
Add chicken and curry powder and cook for further 4 minutes.
Add tomatoes and 85ml of water, bring to the boil, cover and reduce heat and simmer for 30 minutes.
Remove from the heat, season well and mix through corriander and mint before serving.
Free on Red Day
Chilli Chicken and Peppers
Ingredients
1 Red Onion and 1 Red Chilli (Finely Chopped)
1 Red and Yellow Pepper (De-seeded and Diced)
2 Cloves of Garlic (Crushed)
4 Chicken Breast (Cut into Bite Size Pieces)
Fry Light
2 tbsp Curry Powder
100ml Passata
113ml Chicken Stock
Spray pan with fry light and cook, onion, chilli, garlic and chicken for 5-6 minutes. Add curry powder and cook for further 1-2 minutes then add passata and stock.
Bring to the boil and cook gently for 15-20 minutes.
Free on Red Day
1 Red Onion and 1 Red Chilli (Finely Chopped)
1 Red and Yellow Pepper (De-seeded and Diced)
2 Cloves of Garlic (Crushed)
4 Chicken Breast (Cut into Bite Size Pieces)
Fry Light
2 tbsp Curry Powder
100ml Passata
113ml Chicken Stock
Spray pan with fry light and cook, onion, chilli, garlic and chicken for 5-6 minutes. Add curry powder and cook for further 1-2 minutes then add passata and stock.
Bring to the boil and cook gently for 15-20 minutes.
Free on Red Day
Bacon Flan
Ingredients
1 Onion
198g Bacon (With all Fat Removed)
1 Green Pepper
3 Spring Onions
Fry Light
250g Quark
4 Eggs
28g Reduced Fat Cheese
Pre-heat oven to 180c. Peel and dice onion, chop bacon, chop pepper and slice spring onions.
Heat pan sprayed with frylight and cook onions for 1-2 minutes. Add bacon and peppers and cook for 2 minutes.
Whisk together quark and eggs, stir in the spring onions and bacon mixture and pour into flan dish sprayed with fry light. Grate over cheese and bake for 40 minutes.
2 Sins on a Red Day
1 Onion
198g Bacon (With all Fat Removed)
1 Green Pepper
3 Spring Onions
Fry Light
250g Quark
4 Eggs
28g Reduced Fat Cheese
Pre-heat oven to 180c. Peel and dice onion, chop bacon, chop pepper and slice spring onions.
Heat pan sprayed with frylight and cook onions for 1-2 minutes. Add bacon and peppers and cook for 2 minutes.
Whisk together quark and eggs, stir in the spring onions and bacon mixture and pour into flan dish sprayed with fry light. Grate over cheese and bake for 40 minutes.
2 Sins on a Red Day
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