Healthy eating doesn’t have to be dull and boring, this healthy recipe will satisfy your cravings for takeout and can be thrown together in less time than the take-out delivery man would even be at your door with your order. Crispy battered chicken smothered in a spicy sweet sesame sauce sprinkled with sesame seeds & sliced spring onion on a bed of fluffy wholegrain rice, why it’s utterly downright delightful. January has never looked so darn good. This lovely lot serves 4 generously and comes in at just 13 Smartpoints a serving. The Macros per Serving are 494 Calories | Protein 39 | Carbs 68 | Fat 7.
For the Battered Chicken:
500g Chicken Fillet Diced
60g Dried Semolina
1/4 Tsp Chinese 5 Spice
Salt & Cracked Black Pepper
For the Honey Sesame Sauce:
200mls Chicken Stock
2 Tbsps Honey
2 Tbsps White Wine Vinegar
2 Tbsps Soy Sauce
1 Tsp Sesame Oil
1/2 Tsp Chilli Flakes
1 Clove Garlic Crushed
7.5g (a slightly heaped Tsp) Cornflour
1 Tbsp Tomato Ketchup
240g Dried Weight Wholegrain Rice (60g per person)
A Sprinkle of Sesame Seeds
A Couple of Sliced Spring Onions
Place the semolina in a small bowl and add the 15g cornflour, Chinese 5 spice and season with salt & pepper. Mix together well. Set yourself up a little production line with your bowl of diced chicken pieces, your bowl of semolina mixture, another bowl with the egg beaten well and a plate to place the coated chicken onto. Meanwhile put the rice on to cook as per packet instructions. Place a large non-stick frying pan on a medium heat to preheat you can spray it with oil for extra non-stick factor if you wish, I always do. Dip the chicken pieces a few at a time into the beaten egg, shake off any excess and roll it around in the semolina mix. The idea is to lightly coat the chicken you are not looking for a thick or heavy coating, and place them on the plate until all the chicken has been coated. Alternatively, you could coat the chicken in the egg and place the semolina mixture in a large zip lock food bag and place the chicken into it shaking it around well until the chicken is fully coated, I have not tried this but have seen people coat meat with flour or spices like this before and its possibly quicker so go with whichever you are comfortable with. Place the chicken flat around the pan piece by piece in an even layer and cook over a medium high heat for 5 to 8 minutes a side or until browning and cooked through. Place the stock in a medium sized saucepan and add the rest of the sauce ingredients EXCEPT the 7.5g cornflour. Bring it to a light boil and place the cornflour in a small glass and add a tiny drop of cold water just enough so it fully dissolves the cornflour. Pour the cornflour mix into the sauce stirring continuously with a wooden spoon for a few minutes until the sauce thickens, it won’t be very thick it’s more like a slightly thick but runnyish coating. Once done pour the sauce over the chicken pieces in the pan and lightly stir ensuring all the chicken is well coated in the sauce. Plate your servings of rice and spoon over the coated chicken. Sprinkle over some Sesame seeds and sliced spring onion and enjoy! This is best served straight away.
The juiciest tastiest pulled chicken sandwich with none of the hours of faffing about that pulled pork or chicken usually take. A beautifully glossy homemade smokey BBQ sauce that takes only 10 minutes to throw together and gorgeous shredded chicken that only takes half an hour! Quick, Easy, Delicious! Using chicken instead of pork for this pulled sandwich cuts fat & calories even further to make for a healthy alternative without losing any of the flavour or texture of the traditional recipe. The chicken is juicy and tender and remains that way due to being coated in the thick shiny homemade BBQ sauce. You can serve it with a wholemeal bun and delicious homemade coleslaw and fries I will also list the Macros and Smartpoints for the Chicken and Sauce on it’s own if you prefer to serve it with salad or rice instead. I sourced 99% of the ingredients for this in Aldi so they are easily accessible and cheap and cheerful too! The entire meal including all the trimmings as shown in the picture here serves 4 (The Coleslaw serves 6 you can add less veggies to make less if you wish) and it all comes in at 13 Smartpoints a serving / Macros per serving are: 533Cal P41 C61 F12. The Chicken in sauce will keep for up to 3 or 4 days refrigerated in an airtight container and it is suitable for freezing when fully cooled and on the day it’s made.
The details for the pulled chicken in the sauce on it’s own (for if you are serving it with alternative sides) are 2 Smartpoints a serving / Macros 166Cal P31 C7 F2 Continue reading
Last Night’s dinner was quite popular on my Instagram feed so I thought I’d pop it up here on the blog as well as in the comments for ease of future reference. This really is an extremely quick & easy, healthy throw together meal, it only took me 12 minutes to prepare! You don’t even have to prepare the rice or pre-boil the broccoli, I just used pre cooked rice & steamed the broccoli how easy is that! We all need those quick go to dishes that you can fire together at a minute’s notice on a busy evening & this is exactly that! Continue reading
Breakfast this morning was slightly decadent to say the least but then again that’s what weekends are all about, having the leisurely time to make something a little bit extra special. I adore pancakes in any shape size or form, they are one of my favourite things to eat and are just delicious on their own with lemon and sweetener. I Paired them this morning with another of my favourite things, sweet gooey cooked banana, they go soft and caramelised & they really are a delightful treat. I added a small teaspoon of pancakes syrup and a wee squirt of whipped cream to add to the decadence! This breakfast comes in at 7 Smartpoints (5 Smartpoints on No Count or 5 Propoints / 3pp on F&H) including the syrup and cream, now you can’t ask for better than that! This serves 2 and you get 2 crêpes each per portion. I hope you’re having a lovely Saturday.
55g Self Raising Flour
125ml Skimmed Milk
A Pinch of Baking Powder (optional)
A Tiny Pinch of Salt
10g Sweet Freedom Pancake Syrup
24g Squirty Light Whipped Cream
Preheat your oven to a very low heat to keep the pancakes warm whilst you cook the rest. Sift the Flour, Baking Powder & Salt into a bowl & make a well in the centre (you can add 1/2 to 1 tsp of sweetener at this stage if you like your crêpes sweet). Add the Egg & gradually add the Milk whisking well as you go. Whisk until there are no lumps. Preheat your nonstick pan on a medium high heat & spray with spray oil. Make sure the pan is quite hot & spoon 1/4 of the mixture into the pan, crêpes are supposed to be thin so roll the mixture around in the pan to form a medium-sized crêpe. Fry each crêpe (you will get 4 out of the mix) individually for 2 to 3 minutes each side until golden brown spray the pan lightly with sprayoil between each one. Place the pancakes on a plate as they are cooked separating each one with a small piece of baking paper and place in the oven to keep warm whilst cooking the next one. When the pancakes are done, keep in the oven to keep warm and slice two bananas in a bowl and sprinkle over a teaspoon of sweetener. Fry the bananas in the hot pan for about 2 to 3 minutes each side until caramelised and golden brown. serve the crêpes rolled up drizzled with 5g of syrup per person accompanied by the caramelised banana and a 12g squirt of whipped cream per person. Enjoy!
A light tea tonight! Delectable Twice Baked Sweet Potato with Bacon & Cream Cheese accompanied by Sweet Pepper & Rocket Side Salad with Tangy Orange & Mustard Dressing. If you’re a fan of Sweet Potatoes you will love this! You can of course substitute ordinary potato either it will work just as well. I love twice baked potatoes & have featured them several times on the blog. They are just so moreish! 8 propoints or 1pp on F&H I made this for myself so it serves 1 but you can easily multiply the recipe if serving more than 1 person. I Hope your Monday evening is great.
For the Twice Baked Sweet Potato with Bacon & Cheese:
225g Sweet Potato (you can have a slightly larger normal potato if using for the same points 300g)
2 Bacon Medallions Diced Finely
2 Spring Onions Sliced Finely
20g Philadelphia Lightest Cream Cheese
18g Reduced Fat Grated Cheddar
Salt & Black Pepper
Fresh Chives to Garnish
For the Side Salad:
A Mixture of Rocket Leaves & any other Salad Leaves you want
A Small amount Red Pepper Finely Diced
A Small amount Yellow Pepper Finely Diced
A Small amount Red Onion Finely Diced
For the Orange & Mustard Dressing:
Approximately 1 Tsp Rice Wine Vinegar
½ a small Orange (such as a Clementine)
A Tiny Tip of a Tsp of Dijon Mustard
Black Pepper Preheat your oven to 200c and wash the sweet potato well. Place in the hot oven for an hour until soft. Set aside for about 10 minutes to cool while you prepare the filling. Fry the bacon pieces in a medium hot pan sprayed with oil for 3 to 5 minutes until fully cooked through & browning. Add the sliced spring onions to the pan stirring for about 30 seconds to a minute until just starting to soften. Carefully slice the sweet potato lengthwise in half with a sharp knife. Carefully scoop out the flesh from the sweet potato into a bowl leaving a small edge of sweet potato in the skin if possible to make it sturdier (don’t worry if it all comes away it will just be a bit extra delicate when lifting. Place the cream cheese into the bowl with the sweet potato & season with salt & black pepper. Mash well with a fork making sure the cream cheese is well combined with the sweet potato flesh. Add the bacon & spring onion mix (I like to reserve a few pieces for the tops of the finished potatoes to garnish) Mix this through gently with a spoon. Place the empty potato shells in an ovenproof dish or on a baking tray that you have sprayed with oil & spoon the sweet potato mix evenly & lightly back into each potato skin. Top with half the grated cheese per potato (add the reserved bacon & spring onion topping at this stage if you are following that step). Return the potatoes to the oven for about another 20 minutes until the cheddar has melted & is bubbling. Meanwhile prepare the dressing for the salad by mixing all the ingredients together very well in a small bowl or glass. Prepare the salad ingredients & lightly drizzle with the dressing. Very carefully lift the potatoes onto your plate with a spatula, top with chopped chives & enjoy!
Ah the weekend! You know how much I love a lavish brekkie at the weekend! After 5 mornings of porridge it doesn’t quite cut it for the end of the week. I used an extremely handy madigascan vanilla grinder by Dr Oetker that I picked up but you can split a vanilla pod & use the seeds either. This was sweet & heavenly for just 6 propoints & only 1 on F&H. Here’s the skinny: 2 Slices Calorie Controlled Wholemeal Bread
65g Philadelphia Lightest Cream Cheese
1 Punnet Strawberries
A Tiny Dash of Skimmed Milk Start by chopping the strawberries & place in a bowl, sprinkle with 1 teaspoon of sweetener, stir it through & set aside for at least 5 minutes to marinade so the sweetener draws out some of the strawberry juice & they become nice & glossy. In a separate bowl mix the cream cheese, as much vanilla seeds as desired and a teaspoon of sweetener. In a shallow dish that the bread will fit into later combine 1 egg with the egg white of the second egg, some more vanilla seeds, a half a teaspoon of sweetener & a tiny dash of skimmed milk and mix well.
Spread the cream cheese mixture thickly over one slice of bread & layer the glossy strawberries on and top with the other slice of bread. Very carefully lower the sandwich into the egg mix (using a spatula will help). Leave for 2 minutes to soak up some of the mix. Preheat a non stick frying pan over a medium high heat and spray it with oil. Carefully turn the sandwich in the egg mix and leave for another 2 minutes to soak up the egg mix. Fry the sandwich for approximately 4 minutes a side or until cooked through. Sprinkle with sweetener, serve & enjoy!
Trying to fill up the new blog today with some of my backdated popular recipes from my original facebook blog so there’s more content for you guys to browse through and your favourite recipes are here for you to find easily. Fond memories looking back over the recipes & some I had even forgotten about! I hope this blog is going to be much easier for you all to browse & search for recipes in categories rather than scrolling back through masses of facebook feed! Anyway here’s my vanilla strawberry french toast from the week I re done simple start & blogged the entire week on Instagram – Ah, fun times! This is free on filling & healthy & simple start it is approx 9pps but is a huge portion!
2 eggs, dash of skimmed milk, vanilla pod seeds (I used a grinder you can use vanilla extract either) tsp sweetener mix well, soak brown calorie controlled bread in the mix till it soaks up, fry in sprayoil few mins each side, mix greek yogurt, sweetener more vanilla together & serve on top with Fresh Strawberries.