Moroccan Chicken

Serves 4

Free on Green - Add 6 syns if not using chicken as a Healthy Extra

Ingredients:-

9oz/225g Cous Cous

1 Red Onion

2 Garlic Cloves

2 Tomatoes

2 Lemons

400g Chick peas

1 tbsp Finely Chopped Preserved Lemon (optional)

6 tbsp Chopped Flat-leaf Parsley

2 tbsp Chopped Mint

Salt and Pepper

1 tsp Ground Cumin

1 tsp Ground Cinnamon

1 tsp Paprika

4 z 4oz/113g Chicken Fillets

Method:-

Place the cous cous in a bowl, pour over just enough boiling water to cover it and allow to stand for 10-12 minutes. Peel and finely dice the onion and garlic, finely chop the tomatoes, juice one of the lemons and drain and rinse the chick peas.

Spray a pan with fry light and cook the onion, garlic and chick peas for 3-4 minutes. Remove from the heat and stir into the cous cous with the tomatoes, preserved lemon (if using), lemon juice and chopped herb, stir well.

Meanwhile, prepare the chicken: juice the remaining lemon and mix with the cumin, cinnamon and paprika. Pour over the chicken and season well. Grill for 6-8 minutes on each side until cooked through. Slice and serve on top of the cous cous.

Chicken Pasta Alfredo

(Serves 6)

Green Day

Ingredients:-

6 Qts Water
12 oz Fettuccine Pasta
2 Tbsp Peanut Oil
6 (4 oz) Chicken Breast, boneless, skinless
2 (10-3/4 oz can) Cream of Mushroom Soup
1 (20 oz bag) Frozen Broccoli Florets
3/4 Cup Parmesan Cheese, grated

Method:-

Heat a large pot of water, over high heat. When water comes to a boil add the pasta and boil for 8-10 minutes. Drain, reserving 2 cups pasta water. Cut the chicken into strips (1/4''x1''); set aside.
In a large frying pan, over medium-high heat, add the oil and chicken pieces stirring frequently until golden brown.
In a medium saucepan, over medium heat, add the chicken pieces, sauce, 1/4 cup reserved pasta water, stirring frequently. Add the remaining pasta water into the saucepan and bring just to a boil, then add the broccoli. Cook for 1-2 minutes. Remove from heat.

Divide the cooked pasta evenly between serving dishes and top with chicken and broccoli mixture.

Spicy Chicken and Apricot Stew

Serves 4

fry light

8 boneless skinless chicken thighs, cut into chunks

1 large onion, sliced

2 tsp plain flour

2 tsp ground cumin

2 tsp ground coriander

1 tsp paprika

600ml/1 pint chicken stock (reduced salt preferably)

12 ready-to-eat dried apricots

rice and peas to serve

 1. Heat fry lightin a large pan, add the chicken and fry for 7 minutes until golden. Remove and set aside.

fry light add the onion and cook for 5 minutes until browned.

Return the chicken to the pan.

2. Sprinkle in the flour and spices and cook, stirring, for 1-2 minutes.

Slowly pour in the stock, stirring, so it sizzles and the sauce turns a rich colour.

Simmer for 15 minutes.

3. Stir in the apricots and simmer for a further 15 minutes.

Taste and season.

Serve with rice and peas.

3 syns per person for apricots

Thai green curry with basmati rice

Serves 4, Syns 1 1/2 per serving

350g basmati rice

fry light

2 level tbsp thai green curry paste

400g chicken pieces

600ml chicken stock

100ml reduced fat coconut milk

400g mixed frozen veg

2tbsp light soy sauce

salt and pepper

1 red chilli and fresh coriander to garnish

Cook the rice and keep warm

Place a large frying pan over med heat, add curry paste and chicken for 2-3 mins, add stock and coconut milk, bring to the boil, reduce heat and simmer for 10-12 mins until chicken is cooked

Add vegetables, bring back to a simmer and cook for 6-8 mins, remove from heat, stir in soy sauce and seasoning, put into 4 bowls, garnish with chilli and coriander, serve with rice

Fanta sweet and sour chicken

Ingredients

2-3 chicken breasts – cut into strips

330mls of fanta zero (or another diet fizzy orange)

4 tbsp on passata

1 chopped onion

1 Vegetable oxo cube or chicken oxo cube

1 Tsp vinegar

1-2 tbsp of sweetener (I would say 2 might be abit much but obviously add to taste)

Shake of dried chilli

Red pepper (and any other stir fry veg you desire)

Fresh Pineapple

1) brown off chicken then add onion and brown off

2) Add the fanta zero, the passata, oxo cube, vinegar, sweetener and chilli

3) Add any stir fry veg (ie red peppers)

4) Let it simmer for 20 mins, if its too runny after that time, remove the lid and turn it up abit, the liquid will then reduce

5) Once cooked add some fresh pineapple chunks

Diet coke chicken

2 chicken breasts, diced

1 can of Diet Coke

1 chopped onion

6tbsp passatta (sieved tomato)

Splash of Worcestershire sauce

Splash of Soy sauce

1 tsp Chinese five spice

Sprinkle of garlic granules

1 chicken stock cube

Fry the chicken in Fry Light with the onion until sealed. Add the Coke and all other ingredients and simmer for 30 minutes or until the sauce is sticky. Serve with boiled noodles or rice and 1/3rd of a plate of roasted vegetables (such as courgettes, aubergines, peppers & garlic)

Don't know if this is already on here, but couldn't see it.

Sweet and Sour Chicken (you can use pork, chicken, turkey or quorn) 

Syn free on Extra Easy / Syn free on Green if you use Quorn Pieces instead of chicken / Syn free on Red if use vegetables instead of noodles as a side, or healthy extra wholemeal pasta

Serves: 2 Ready in about – 20 minutes

herby turkey burgers

serves 4

ready in about 30 mins but you need to chill then for 3-4 hours before you cook them

1lb of extra lean turkey mince

half an onion (or a whole small one)

half an apple peelrd cored and grated

2 garlic cloves crushed(i use more)

zest of one unwaxed lemon

handful of fresh lemon thyme leaves chopped

handful of fresh tarragon leaves chopped

salt and pepper

fry light

lemon wedges to serve

put turkey/onion/apple/garlic/lemon zest and herbs into a food processor and blend till smooth transfer to a bowl and chill for 3/4 hours

shape into 8 portions grill

eat

CHICKEN TIKKA MASALA

informationServes: 4

Prep time: 

Cook time: 

Syns per serving:

FREE EE

ingredients

6 skinless chicken breast fillets

One calorie cooking spray

salt and freshly ground black pepper

2 large shallots, peeled and finely grated

3 garlic cloves, peeled and finely grated

½ tsp crushed cardamom seeds

½ tsp turmeric

1 tbsp tikka masala powder or tandoori spice blend powder

4 tbsp passata

150ml chicken stock

100g fat free natural fromage frais

tomato and red onion slices, to garnish

method1. Spray the chicken with the low calorie cooking spray and season well. Place under a preheated hot grill and cook for 15-20 minutes, turning once until cooked through. Remove and, when cool, cut into bite-sized pieces. Set aside. 

2. Spray a large non-stick frying pan with low calorie cooking spray and place over a medium heat. Add the shallots and garlic along with the crushed cardamom seeds, turmeric and tikka masala powder. Stir-fry for 1 minute before adding the passata. 

3. Add the chicken and stock and cook for 4-5 minutes, stirring often. Remove from the heat, stir in the fromage frais and season to taste. Garnish with the tomato and red onion slices. Great served with cabbage sprinkled with black onion seeds. 

Slimming World Healthy Chicken Korma

Information

Serves 4

Ready in about 50 minutes

Syns - Original 3

Ingredients

80z/227g onions

1 in/2 1/2 cm piece fresh root ginger

3 garlic cloves

1/4 pint/142 ml Stock made with chicken Bovril

4 chicken breasts

1 tbsp ground coriander

1 cinnamon stick

5 cardamom pods

salt and freshly ground black pepper

juice of 1 lemon

1oz /28g grated creamed coconut

5oz/142g very low fat natural yogurt

1/2oz /14g toasted flaked almonds

A small handful of fresh coriander

Lemon wedge to serve

Method

1. Roughly chop the onions, ginger and garlic. Place in a food processor and blend for a few seconds to form a smooth paste. Transfer to a frying pan and add the stock. Bring to the boil and simmer gently for 5 minutes stirring often.

2. Cut the chicken into chunks. Add to the onion mixture and cook, Stirring often for a further 5 minutes or until the chicken is coloured all over. Stir in the spices, seasoning and lemon juice. Add the coconut and cook gently stirring occasionally for 10 minutes.

3. Gradually add the yogurt, a spoonful at a time, stirring continuously. Cook for a further minute until thick. Pour in 1/4 pt/142 ml water and simmer gently for 15-20 minutes, stirring occasionally, until the chicken is tender and cooked through.

4. Discard the cinnamon stick and cardamom pods. Transfer to warmed serving plates. Sprinkle with the flaked almonds and coriander and serve with lemon wedges.

Pizza topped chicken

Serves: 1

Prep time: 15 minutes

Cook time: 25 minutes

Syns per serving:

FREEFREE*

(*Add 6 Syns if not using cheese as a Healthy Extra 'a' choice)

ingredients

½ small red onion, chopped

½ red pepper, chopped

1 small clove of garlic, crushed

1 tbsp stock, made from Vecon/Bovril

2 vine tomatoes, skinned and chopped

1 tbsp tinned tomatoes

1 tsp tomato puree

1 tsp oregano

1 chicken fillet

Fry Light

45g low fat hard cheese, grated

1 cherry tomato, halved

fresh basil, roughly chopped

method

1. Place the onion, pepper and garlic in a small saucepan with the stock and simmer for a few minutes.

2. Add the vine tomatoes to the pan, then the tinned tomatoes, tomato puree and oregano. Cut the chicken fillet in half horizontally, being careful not to cut it the whole way through. Fold open to make a butterfly shape. Spray a non-stick frying pan lightly with Fry Light then fry the chicken to give colour on both sides. Place the chicken on a baking tray and place in the oven, 220ºC/Gas 7 for 15-20 minutes.

3. When cooked, place the tomato mixture on top of the chicken. Add the cheese and sprinkle with basil. Place the cherry tomato on the top, then put back in the oven for 5 minutes.

4. Serve with a huge crispy salad, a Healthy Extra (on Original) jacket potato or roasted vegetables.

Tip: Add 6 Syns on Extra Easy if not using the cheese as a Healthy Extra 'a' choice.

zesty chilli chicken

2 chicken breasts diced

1 onion chopped

1 red chilli chopped & deseeded

... 1 clove garlic chopped

1 lemon juiced and zested

14 cherry tomaotes halved

small salad potatos halved length ways

place potatoes in actifry with frylight and cook for 15 mins

place the onion garlic chilli lemon juice and zest and chicken in a bowl.(this can done earlier and left to stand if you prefer.) After 15 mins add the chicken mixture and cook for another 15 mins. Then add the cherry tomatoes and cook for further 5 mins.

this was lovely but maybe a litttle dry so i made a tomato salsa sauce to go with it.

1 tin chopped tomatoes

tablespoon of mixed herbs

half onion... place in sauce pan and simmer till onion soft ......

Chicken Dopiaza

4 Onions - chopped

4 tsp Lazy Garlic

4 Chicken Breasts - cut into Bitesize

2 tbsp Hot Curry powder

1 tbsp Garam Masala

2 tsp Cinnamon

2 tsp Cumin

Sprinkle Ground Coriander

400ml Chicken Bovril Stock

Tin Chopped Toms

----------------------------------

In Frying pan heat/mix spices for a minute or so. Add Onions, saute 2 mins, Add Garlic & Chicken and stir til browning. Tip all into a large saucepan - add stock and tinned Tomatoes, boil, heat for 30 mins.

Freezes very well!

SYN FREE

Chicken couscous salad

Serves 2 syn free

150ml hot chicken stock

100g couscous

juice and zest of half lemon

2 tbsp fresh chopped coriander

1 peach, stoned and chopped

8 cherry toms

4 spring onions

half green or yellow pepper, seeded and diced

175g skinless cooked chicken breast, chopped into bite size peices

salt and pepper

Pour chicken stock over the couscous, stir in lemon juice and zest and 1 tbsp of the coriander. Cover and leave for 5 mins

Fluff up couscous with a fork, transfer to serving dish and leave to cool.

when cool, stir in fruit and vegetables and check seasoning. Stir in chicken (or pop on top of salad) and scatter over remaining coriander

Chill until ready to use or transfer into lunchbox and keep cool!

Syn free kfc

10 x Chicken Drummers or 4 Chicken Breasts

1 x Tub Chicken Bovril Paste

1 x Egg

1 x Clove of Garlic crushed (optional if you dont like garlic)

2 x Teaspoons of Ground Black Pepper (optional)

2 x Teaspoons of Mixed Spice (optional)

1 x Teaspoon of mild chilli powder (optional)

4 x Slices brown bread

2 x Teaspoons mixed herbes

Method

Place chicken drummers/chicken breasts in a deep pan fill with water. Bring to the boil and simmer for 30 mins. Drain and leave to cool. When cool remove the skin and pat dry. Cut chicken breasts into strips.

Place the bread and mixed herbes into a food processor and blend until crumbled and empty onto a large dish. Scoop out all the bovril paste into a small bowl. Mix in the egg, crushed garlic, pepper, spice and chilli until you have a gloopy paste.

Now for the fun bit, but before you start switch on the oven to its highest setting and have a baking tray sprayed with fry light on stand by. Using a spoon carefully dribble the paste all over a chicken drummer/strip then roll it in the breadcrumb mixture and place on the baking tray. Repeat until all the drummers/strips are covered.

Place the chicken in the oven and cook for 10 to 15 minutes or until the breadcrumbs have started to go brown and crisp. Remove and leave to cool. Once cool transfer to a serving plate.

Enjoy!

Tarragon Chicken

2lb/908g skinless and boneless chicken thighs

2 onions

2 large carrots7oz/

198g green beans

1 lemon

4-5 sprigs of tarragon

Fry light

1 bulb of garlic

1¼pt/710ml stock made with chicken Bovril

1 tbsp chicken Bovril (from concentrate)S

alt and freshly ground black pepper

1. Cut the chicken into chunks. Peel and chop the onions. Peel the carrots and cut into thick batons. Halve the green beans. Slice the lemon. Chop the tarragon.

2. Spray a large non-stick casserole dish with Fry light. Place over a high heat. Add the chicken pieces and cook until lightly browned on all sides.

3. Add the onions, carrots, garlic bulb, stock and Bovril concentrate. Season well and bring to the boil. Reduce the heat to medium-low, cover tightly with the lid and cook gently for 25 minutes.

4. Add the greens beans and lemon slices to the casserole. Cook for 5-8 minutes. Remove from the heat and discard the garlic bulb. Serve sprinkled with tarragon.

Tip: Suitable for freezing