One Pot Paprika Chicken

2 tsp paprika
1 tsp chili powder
3 tbsp olive oil
8 chicken drumsticks / thighs
1 onion
2 green peppers
3 garlic cloves
9oz rice
1 can chopped tomatoes
360ml stock

Mix Paprika, chilli and oil and coat chicken, marinate for a minimum of 1 hour.

Heat large pan & add chicken & marinade, frying until golden brown.  Remove chicken and add peppers, onion and garlic and fry for 2 minutes. Add rice & cook whilst stiring for 2 minutes. Add tomatoes and stock and return chicken.  Season, cover & simmer for 25 minutes.

Spice Rubbed Pork with Peach Salsa

Ingredients

Salsa

tomatoes, diced
peach, diced
red onion, diced
lime juice
fresh chilli
salt & pepper

Rice

7oz rice
600ml chicken stock
1 clove garlic
1 spring onion
8 mushrooms
nob butter

Melt butter in pan & fry off the garlic, onion & mushrooms until cooked.  Ass the rice & add 400ml of stock.

Bring to the boil & reduce to simmer for 10 minutes, top up with remaining stock and cook for a further 10 minutes. Season & serve.

Coconut Chicken Rice

Recipe & image taken from www.slimmingeats.com

1 cup uncooked rice

1 cup light coconut milk

1 cup chicken stock

1 onion, finely diced

1 red pepper, finely chopped

150g dry coleslaw

1/2 cup frozen peas

2 cloves garlic, crushed

2 teaspoons curry powder

1 tablespooon light soy sauce

low calorie cooking spray

Rinse rice under water to remove any excess starch.

Place rice in a saucepan, along with stock, curry powder and coconut milk.  Gently bring to a boil, reduce heat, cover & simmer until milk/stock is almost absorbed.  Turn off heat and leave covered for about 10 minutes to allow steam to cook off rice.

Spray a frying pan with cooking spray and cook chicken until slightly golden.

Add the onion, garlic, coleslaw and red pepper and cook for a further 5-6 minutes until the chicken is cooked through,

Add light soy sauce and frozen peas and then mix in the rice.

Pineapple Rice

Recipe & Image taken from http://www.cheekykitchen.com

1 tablespoon olive oil
1 tablespoon toasted sesame oil
3 cloves garlic, chopped
1 red pepper, diced
3 cups sweet brown rice, cooked
3 tablespoons vegetable broth
3 tablespoons soy sauce
1 tablespoon curry powder
1/4 cup peas, frozen
1 cup fresh pineapple, cut into chunks
1/2 cup toasted coconut
1 cup roasted & salted cashews
1/2 cup scallions
1/4 cup cilantro, chopped

Heat the oils in a large wok. Add the garlic and red pepper. Cook the red pepper until slightly softened, about 1 minute. Toss in the rice, broth, soy sauce, and curry powder. Heat until the rice is sizzling Remove from heat, add the peas, pineapple, coconut, cashews, and scallions. Stir until well mixed. Top with cilantro and serve immediately.

Lemon & Mushroom Pilaf

Recipe & Image taken from www.bbecgoodfood.com

500ml vegetable stock

1 onion, sliced

300g mixed mushrooms

2 garlic cloves, crushed

200g mixed basmati rice & wild rice

zest and juice of 1 lemon

small bunch snipped chives

6 tablespoons soft cheese with garlic

Put 2 tablespoons of the stock in the non-stick pan and then cook the onions for 5 minutes untik softened.  Add a splash more stock if it starts to dry out.

Add mushrooms and garlic and cook for 2 minutes more.  Add the rice and lemon zest and juice, mixing well.  Pour in the remaining stock and seasoning before bringing to the boil/

Turn down heat, cover and simmer for 25-30 minutes until the rice is tender.  Stir through half each of the chives and soft cheese and top with the rest.

Chicken Bhuna

Recipe & Image taken from www.bbcgoodfood.com

sunflower oil

2 medium onions, halved and finely sliced

4 garlic cloves, finely chopped

25g ginger, peeled and finely chopped

2 green chillies, finely chopped (take out the seeds if you like)

2 heaped tsp cardamom pods, seeds crushed

2 tsp ground cumin

2 tsp ground coriander

1 tsp fennel seeds

juice of ½ lemon

4 skinless chicken breasts, cut into pieces

400g tin chopped tomatoes

Heat 1 tbsp oil in large non-stick frying pan and cook the onion until soft and lightly coloured.

Add the garlic, ginger and chilli and cook for 2 minutes more. Sprinkle the spices over and fry for a minute.

Stir in the lemon juice and chicken and cook for 2 minutes. Pour the tomatoes into the pan, add 150ml water, a pinch of salt and sugar and bring to a simmer.

Cook for 15 minutes, stirring occasionally.   Serve with steamed basmati rice.

Lamb Meatball & Pea Pilaf

Recipe & image taken from www.bbcgoodfood.com

400g pack lean lamb mince
3 garlic cloves, crushed
2 teaspoon cumin
300g basmati rice
enough stock to cover rice
300g frozen peas
zest 2 lemons, juice of 1
1/2 cucumber, finely chopped or grated
150ml fat free yoghurt
small bunch mint, torn

Mix the lamb with half the garlic and 1 teaspoon of the cumin, then season and shape into about 16 balls.

Heat a large frying pan (with a lid for later), then fry the meatballs for about 8 mins until golden and cooked through.

Remove from the pan, set aside, then tip in the rice, final tsp of cumin and remaining garlic. Fry for 30 secs, stirring, then pour in enough stock to cover. Cover and simmer for 10 mins or until almost all of the liquid is absorbed.

Stir in the peas, return the meatballs to the pan, then warm through for a few mins until the peas are tender.

Meanwhile mix the cucumber, yogurt and half the mint together, then season. To finish the pilaf, stir in the lemon zest and juice with some seasoning and the remaining mint. Serve with a good dollop of the cooling cucumber yogurt.

Chicken, Roasted Red Pepper and Sun-Dried Tomato Risotto with crumbled Feta

Recipe & Image taken from http://www.slimmingeats.com

Serves 4

Extra Easy – 1.5 syns and 1 HEa per serving

1 cup of arboria rice

8 cloves of garlic

2 red peppers, chopped

1 red onion, finely chopped

6 chicken thighs (any visible fat removed), chopped into bitesize pieces

28g of sun-dried tomatoes (1 syn)

some sprigs of fresh thyme

4 cups (960ml) of chicken stock

4x Healthy Extra A servings of Feta cheese (4xHEa’s)

2 teaspoons of olive oil (4 syns)

Black pepper

Frylight

Preheat oven to 180c or 350f (gas mark 4)

Add the red pepper and garlic cloves to a oven proof dish. Add the olive oil and mix well to evenly coat. Place in the oven and roast until softened (approx 40mins).

Remove from oven, and crush roasted garlic cloves with the back of a fork and finely chopped the roasted red pepper with a knife.

Place your stock in a small saucepan over a low heat and add your sprig of Thyme.

Spray a large frying pan over a medium high heat with some Frylight or Pam spray. Add your onion, sun-dried tomato and  chicken pieces and cook until chicken is slightly golden. Add the chopped roasted red pepper and crushed roasted garlic cloves and season with a little black pepper.

Mix in the arborio rice and then gradually start adding your stock a few ladles at a time, stir constantly until liquid is absorbed before repeating the process of adding more stock until all your stock is absorbed and rice is creamy, but still has a slight bite.

Divide among 4 bowls and top each bowl with a Healthy Extra serving of Feta cheese and a few of the leaves from a fresh thyme spring.

Mexican Rice

Recipe & image taken from http://www.slimmingeats.com

Serves 2

Extra Easy – syn free per serving

3/4 cup (178ml) of long grain brown rice

1 cup (240ml) of passata

2 jalapeno peppers, (seeds removed)

1 small onion

2 cloves of garlic

2 tablespoons of tomato paste

2.5 cups (600ml) of chicken stock

Pam or Frylight spray

1 cup (240mls) of tinned black beans

Add passata, tomato paste, jalapeno’s, onion and garlic to a mini food processor and do a couple of whizzes of the blade.

Spray a large sauce pan over a medium high heat with some Frylight or Pam spray and add this to the pan, frying for approx 5 mins until softened.

Stir in the rice and add the stock. Bring to a boil and then reduce heat, cover and simmer until stock is almost absorbed. Remove heat, but leave covered for about 10 mins, the rice will continue to cook from the steam.

Preheat oven to 180c or 350f (gas mark 4)

Mix black beans into rice and add to an oven proof dish and bake for approx 15 mins.

Serve topped with fresh chopped coriander and some lime wedges.