Barbeque Shredded Chicken

Serves 3

Ingredients

3 chicken breasts

500g passata

5 tbsp worchester sauce

3 tbsp balsamic vinegar

3 tbsp splenda

1 tsp mustard powder
Ground sea salt

2 cloves garlic crushed

Method

1. Place the three chicken breasts in a slow cooker. Add all the remaining ingredients and mix well. 
2. Ensure the chicken is well coated and leaving to simmer on medium overnight.
3. In the morning shred the chicken using two forks, season to taste and leave on low until you are ready to serve. If possible stir occasionally.

I served the shredded chicken in a seeded thin with melted cheese, a massive side salad, corn on the cob and actifry chips- it was absolutely scrumptious! You could also serve it with vegetables such as green beans, peas or broccoli and rice and it would be equally as delicious. This dish would also be beautiful with beef or pork. 

Happy cooking!
                           Sally
                            xxx

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Spicy Chinese Stir Fry

Serves 1

Ingredients

Stir fry

Lean rump steak

1/2 onion

1/2 red, green & yellow pepper

50g mushrooms

Low calorie cooking spray

Sauce

1 tbsp minced garlic
1/4 red chilli finely chopped

1 tbsp diet coke

1/2 cup finely diced onion

1/4 cup water

1/4 cup soy sauce

1 dstspn worchester sauce

2 tbsp tomato puree

1 tbsp oyster sauce

1 tsp freshly ground black pepper

Method

1. Chop the peppers and onions for the stir fry into bite sized pieces. Slice the mushrooms. Slice the rump steak.
2. Spray a heavy based frying pan with low calorie spray, add the onions and cook for 4 minutes.
3. Add the beef, peppers and mushrooms, stirring occasionally.
4. Meanwhile, spray a saucepan with low calorie cooking spray. Add the finely diced onions and garlic from the sauce ingredients and cook until the onions are translucent.
5. Add the rest of the sauce ingredients to the saucepan, stirring to ensure everything is mixed well. Cook for 5 minutes or until the sauce has thickened.
6. Stir fry the vegetables and beef until fully cooked. Add the sauce and serve immediately.

This dish is the perfect fakeaway and is so delicious. I served mine with brown rice however, it would also be lovely with noodles or cauliflower rice. Chicken could also be substituted instead of the beef. 

Happy cooking!

                          Sally

                           xxx

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Ratatouille

Serves 4-6

Ingredients

3 cans of chopped tomatoes

3 peppers

1 aubergine

2 courgettes

2 medium onions

4 cloves of garlic

2/3 bay leaves

1 tbsp mixed herbs

Ground black pepper & sea salt

Low calorie cooking spray

Method

1. Slice the aubergine into one inch thick slices and place into a colander. Sprinkle with one and a half tablespoons of salt and leave aside for 20 minutes. You may want to place a plate under the colander as some liquid may drip off the aubergine during this time.
2. Dice your onions and courgettes. Chop the peppers into bite size chunks. Spray a large heavy based saucepan with low calorie cooking spray and place on a medium heat. Cook the onions, stirring occasionally, for approximately 5 minutes. Crush the garlic into the saucepan and cook until the onions are soft.
3. Add the peppers to the saucepan, allow to cook for 5 minutes, stirring occasionally.
4. After the 20 minutes squeeze the excess water out of the aubergine. Add the aubergine, courgette, tomatoes, bay leaves and mixed herbs to the saucepan. Season with salt and pepper.
5. Partially cover, allow to simmer, for approximately 40 minutes, until the vegetables are tender and the sauce is thick.
6. Remove the bay leaves, check the seasoning (add extra if needs be) and serve.

I like my ratatouille with lots of tomato sauce, if you don't like this omit one can of chopped tomatoes. For an extra kick you can add some finely chopped chilli/chilli powder with the garlic, it is delicious! This dish is suitable for freezing. 

Happy cooking!

                           Sally

                            xxx

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Sweet and Sour Chicken

Serves 4

Ingredients

4 chicken breasts

3 peppers

2 large carrots 

1 large onion

435g tin of pineapple chunks (in natural juice)

1 clove of garlic

1 tbsp red wine vinegar

1 level tbsp cornflour

2 tbsp soy sauce

1 tbsp tomato puree

Low calorie cooking spray

Method

1. To make the sauce, drain the pineapple in a sieve over a bowl and reserve 2 tablespoons of the juice. Combine the juice, garlic, cornflour, tomato puree, red wine vinegar, soy sauce and 100ml of water.
2. Cut the chicken into bite size pieces. Chop the onion and peppers. Peel and chop the carrots. 
3. Spray a frying pan with low calorie cooking spray and place on a high heat. Add the chicken and stir fry for 2/3 minutes until the chicken is slightly browned. Transfer the chicken to a bowl.
4. Add the peppers, onions and carrots to the pan and cook for 5 minutes. Return the chicken to the pan and cook until cooked through.
5. Add the sauce to the chicken and vegetables. Add the pineapple and cook on a low heat for 2 minutes or until the sauce has reached a nice thick glossy consistency. 

This sweet and sour tastes exactly like my local chinese restaurants version but with fewer calories. I served it along with brown rice however, it would also be loved with noodles or cauliflower rice. 

Happy cooking!

                           Sally

                            xxx

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Chicken fajitas with salsa

Serves 2

Ingredients

Fajitas

2 chicken breasts

3 peppers 

1 medium onion

150g mushrooms

1 teaspoon smoked paprika

1 teaspoon cumin

1 teaspoon chilli powder (mild or hot)

Pinch dried oregano

Ground black pepper and sea salt

Lime

Iceberg lettuce 

Low calories cooking spray

Salsa

2 medium vine ripe tomatoes

1 spring onion

1 1/2 inch piece of cucumber 

Ground black pepper and sea salt

Lime 

Method

• Make your salsa first. Peel the skin off the cucumber and finely dice. Dice the tomatoes and spring onion. Season with freshly ground black pepper and sea salt. Squeeze over some lime juice to taste. Cover and chill for 30 minutes. 
• Finely slice your chicken, mushrooms, onion and peppers. 
• Spray a frying pan liberally with low calorie cooking spray. Add the onion and pepper and cook for 5 minutes,
• Add the chicken and mushrooms to the pan along with the smoked paprika, cumin, chilli powder and oregano. Season with freshly ground salt and pepper. Cook for 5 minutes or until the chicken is fully cooked through and golden.
• Squeeze the juice of the lime over the pan.
• Transfer mixture to a large bowl. Serve in leaves of iceberg lettuce with salsa.

Fajitas are a great dish to have with friends and family. They are quick to make and are fun to assemble together at the table. These fajitas could also be made with beef. I added mushrooms as I love them however, these could easily be left out. Wraps can be substituted instead of iceberg lettuce if you wish and you can also add extra toppings such as guacamole, cheese and sour cream.

Happy cooking!

                           Sally

                            xxx

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Overnight Oats

Ingredients

35g porridge oats

175g fat free yogurt 

Blueberries & strawberries (Frozen or fresh)

Method

• Wash and prepare your fruit.
• Layer yogurt, porridge and fruit in a jar.
• Cover and place in the refrigerator overnight.
• In the morning stir so all the layers are combined and top with some more fruit.

I take mine out of the fridge a few minutes before I eat it so that the initial chill is gone from it. You can add any berries that you like or swap them for speed fruits such as peaches, pears or melon. 

Happy cooking,

                           Sally

                            xxx

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Ragù

Serves 4-6

Ingredients:

500g lean mince (5% fat or less) or quorn mince
1 medium onion (diced)
3 peppers (finely diced)
200g mushrooms (quartered, sliced or diced- your preference)
4 cloves of garlic (more of less your preference)
2 cans of diced tomatoes
1 carton of passata
Ground black pepper & sea salt (to taste)
1 teaspoon sweetener
1 teaspoon dried oregano
1/2 teaspoon chilli flakes or 1 fresh medium chilli (seeded & finely sliced)
1/2 teaspoon dried basil or 1 tablespoon chopped fresh
1 or 2 bay leaves
Low calorie cooking spray

Method:

• Place a large heavy bottom saucepan on a medium heat. Saute the diced onion using low cal spray until soft. Reduce the heat add the peppers, mushrooms and garlic, cook for 8-10 minutes until tender.
• Increase the heat slightly and add the mince/quorn mince. Stir until the meat is browned.
• Stir in the tinned tomatoes, passata, sweetner, herbs and chilli. Reduce the heat to a low medium heat, put a lid on and leave simmering for about an hour and 15 minutes until the flavour develops into a rich thick sauce. 
• Season to taste just as the sauce is nearly ready. Remove the bay leaf before serving. 

I love this ragu with courgetti, it is super tasty! However, it can also be served with pasta. This dish can be made in a slow cooker and is suitable for home freezing. If desired you can add other vegetables to this dish such as carrots or celery (finely diced) or omit the current ones in it. 

Happy cooking!
                          Sally
                           xxx

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