Chicken Thighs with Shallots & Red Wine Vinegar

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

8 lean chicken thighs, skin removed

salt and fresh pepper

1/2 cup red wine vinegar

1 cup fat free chicken broth

1 tbsp honey

1 tbsp tomato paste

1 tsp butter

1 large shallot, thinly sliced (3/4 cup)

2 cloves garlic, thinly sliced

1/2 cup dry white wine

2 tbsp light sour cream

2 tbsp fresh chopped parsley

Season chicken with salt and pepper

In a medium saucepan, combine vinegar, honey, 3/4 cup broth and tomato paste.  Boil about 5 minutes until it reduces down to about 3/4 cup.  Remover from heat

In a larger skillet, melt butter over medium-low heat and add chicken.  Cook on both sides until brown, about 6-8 minutes.  Remove chicken and set aside.

Add the shallots and garlic to the skillet and cook on low until soft, about 5 minutes.

Pour the sauce over the chicken, add the wine, remaining broth, salt and pepper.

Cover and simmer for about 20 minutes until tender

Remove the chicken, add sour cream and stir into the sauce (if the sauce dries up, add more broth) 

Boil a few minutes and then return chicken to a skillet.  Top with fresh parsley.

Chicken Tikka Masala

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

2 tsp canola oil or you could use butter (swap for fry lite for Slimming world)

1 small onion, minced

1 tbsp fresh ginger, grated

3 cloves garlic, crushed

1 1/2 cups crushed tomatoes

4 oz fat free yogurt

1/2 cup skimmed milk

1 tbsp cumin

1 tbsp garam masala

1 tsp turmeric (optional)

1/2 tbsp chili powder

salt to taste

16 oz (2 boneless) chicken breasts, cut into bite sized pieces

4 tbsp fresh cilantro (or to taste)

Heat oil in a large heavy based skillet over medium heat.  Add the onions and cook until golden. 

Add the crushed ginger, stir for a few minutes then add the garlic and cook another minute. 

Add cumin, garam masala, turmeric, chili powder, and salt & mix well until fragrant for about 2 minutes.

Stir in tomatoes, yogurt and milk.  Simmer on low heat until it thickens, about 10 minutes.

Add chicken and simmer for 10-15 minutes or until cooked through

Add a generous amount of chopped cilantro and serve with basmati rice or naan.

Sesame Baked Chicken Strips

Recipe & Image taken from www.skinnytaste.com

18oz chicken breast strips
salt and pepper
2 teaspoon sesame oil
2 teaspoon low sodium soy sauce
6 tablespoon toasted sesame seeds
1/2 teaspoon course salt
4 tablespoon panko breadcrumbs
fry lite

Preheat oven to 425 degrees F.  Spray a baking sheet with fry lite.

Place sesame oil and soy sauce in a bowl and the sesame seeds, salt and panko in another.

Place chicken in the oil mix first and then the seed mix to fully coat.

Place on baking tray and bake in oven for 15-18 minutes.rough.

Parmesan & Honey Pork Roast

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

12-3lb boneless pork roast

2-3 cup parmesan, grated

1/2 cup honey

3 tablespoon soy sauce

2 tbsp dried basil

2 tablesppon garlic, crushed

2 tablesoons oil

1/2 tesaspoon salt

2 tablespooons cornflour

1/2 cup cold water

Spray slow cooker with non-stick cooking spray.  Place roast in a slow cooker.  In a small bowl, combine the cheese, honey, soy sauce, basil, garlic, oil and salt and pour over pork.

Cover and cook on low for 6-7 hours or until a meat thermometer reads 160°.

Remove meat to a serving platter and keep warm.  Skim fat from cooking juices, transfer to a small saucepan and bring liquid to a boil

Combine cornstarch and water until smooth. Gradually stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened.

Slice roast; serve with gravy 

Chicken and Chanterelles on Spinach & Wild Rice

Recipe & image taken from www.closetcooking.com

1 tablespoon oil
1 tablespoon butter
2 chicken breasts (skinless and boneless)
salt and pepper to taste
1 onion (diced)
2 cloves garlic (chopped)
1 teaspoon thyme (chopped)
1/2 pound chanterelles (cleaned and sliced)
salt and pepper to taste
1/4 cup white wine
1/4 cup chicken stock
2 tablespoons heavy cream
1 tablespoon parsley (chopped) 

Heat the oil and melt the butter in a pan. 

Season the chicken with salt and pepper. 

Saute the chicken in the pan until cooked and golden brown, about 5-7 minutes per side depending on thickness, and set aside. 

Add the onion and saute until tender, about 3-5 minutes. 

Add the garlic and thyme and saute until fragrant, about a minute. 

Add the mushrooms, salt and pepper and saute until the mushrooms are golden brown, about 10-15 minutes. 

Add the white wine and deglaze the pan. 

Add the stock and simmer to reduce to half, about 10 minutes. 

Remove from heat and stir in the cream and parsley. 

Pour the mushroom sauce over the chicken. 

Serve with Wild rice as per recipe below

Wild Rice

1 tablespoon oil
1 clove garlic (chopped)
1 small onion (chopped)
1 carrot (chopped)
1 rib celery (chopped)
1 cup wild rice
1 bay leaf
2 cups chicken stock
salt and pepper to taste
1 teaspoon oil 

Heat the oil in a pan. 

Add the garlic, onion, carrot, and celery and saute until tender, about 5 minutes. 

Add the wild rice, bay leaf, chicken stock, salt and pepper and bring to a boil. 

Simmer covered until the rice is al dente, about 50 minutes. 

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.

Sweet Potato Falafels

Recipe & Image taken from www.bbcgoodfood.com

1 large or 2 small sweet potatoes (about 700g in total)
1 teaspoon cumin
2 garlic cloves, crushed
2 teaspoons ground coriander
juic 2 lemons
100g plain flour
1 tablespoon olive oil
4 wholemeal pitta breads
4 tablespoon reduced fat houmous
2 tablespoon red wine vinegar
1 tablespoon caster sugar
1 small onion, finely sliced
1 medium carrot, grated
1/2 each white and red cabbage, shredded.

Heat oven to 200C/180C fan/gas 6. Microwave sweet potato whole for 8-10 mins until tender.

Leave to cool a little, then peel. Put the potato, cumin, garlic, ground and fresh coriander, lemon juice and flour into a large bowl. Season, then mash until smooth.

Using a tablespoon, shape mix and into 20 balls. Put on an oiled baking sheet, bake for around 15 mins until the bases are golden brown, then flip over and bake for 15 mins more until brown all over.

Meanwhile, stir the vinegar and sugar together in a large bowl until the sugar has dissolved, toss through the onion, carrot and cabbage, then leave to marinate for 15 mins.

To serve, toast the pittas, then split.  Fill with the salad, a dollop of houmous and the falafels.

** To make slimming world friendly HEb will need to be used for any pittas**