Chicken Korma

Serves: 6
Calories per serving: 377








Ingredients:
1 Onion

2 Garlic cloves
'Thumb-sized' piece of ginger
140g (4 Tbsp) Korma paste
375g breast - cut into bite sized pieces
50g ground almonds
400ml chicken stock (2 oxo cubes)
1/4 tsp golden caster sugar
150g 0% fat Greek yogurt

Method:
Step 1: Put the onion, garlic and ginger in a blender and blitz until paste-like
Step 2: Put the paste and 3tbsp of water into a high sided frying pan and cook for 5 minutes.
Step 3: Add the Korma paste and cook for a further 2 minutes
Step 4: Add the chicken and stir into the sauce, adding the groundalmonds, stock and sugar as you go.
Step 5: Occasionally stir but let the mixture simmer for 10 minutes (and until the chicken is cooked through)
Step 6: Remove the pan from the heat and stir in the yogurt and rice.

Chicken Arrabiata with Tagliatelle

Serves: 5
Calories per serving: 394

Ingredients:
375g chicken breast - Diced into bite sized pieces
60g red chilli peppers - seeded and cut very fine
323ml vegetable stock (1 oxo cube)
500g organic Italian passata
1 large onion
3 garlic cloves - crushed
500g Tagliatelle

Method:
Step 1: Spray a pan with low calorie cooking spray and saute the red chillies, onion and garlic over a high heat for 5 minutes until softened
Step 2: Add the passata, stock and bring to a boil
Step 3: Add the diced chicken and coat in the sauce
Step 4: Put the tagliatelle on and cook as packet instructs
Step 5: Let the mixture simmer and stir occasionally until meet is cooked completely and sauce has thickened.
Step 6: Add the tagliatelle to the sauce

Serving suggestions: Serve with low calorie cheese

Spicy tomato pasta

Serves: Approx. 6

Calories per serving: 234

Ingredients: 

400g of pasta

1 large onion - roughly chopped

2 garlic cloves - crushed

1 red pepper - roughly copped

2 Tablespoons tomato puree

400g tin of chopped tomatoes

1 teaspoon of white wine vinegar 

1 teaspoon of oregano

1 vegetable stock cube

1 teaspoon of dried parsley

1 chilli pepper

100g baby spinach

 Method:

Step 1: Spray a large non-stick frying pan with a low calorie cooking spray and fry the onion on medium heat for 10 minutes

Step 2: Put the pasta on as per pack instructions

Step 3: Stir in the remaining sauce ingredients (except for the spinach)

Step 4:  Add 350ml of boiling water and bring to a simmer

Step 5: Add spinach and cook for 2 minutes until spinach has wilted

Step 6: Drain pasta and mix into the sauce

Serving suggestions: Serve with grated low fat cheese

Lentil Soup

Ingredients:

1/4 pack of lentils

3 potatoes

3 Carrots

Turnip or Orange/Red Sweed

1 Onion

1 Leek

Method: 

Step 1: Rinse lentils 3 or 4 times

Step 2: Fill pan 1/2 way with water

Step 3: As water is heating add the other vegetables 

Step 4: Blitz/ use blender on soup

Serving suggestions: 

Add a pinch of salt you're good to go but maybe try and switch it up a bit. This soup is actually quite good with a sausage roll or baked cheese and onion crisps (as strange as that may sound)

Tarragon Chicken

Calories per serving: 378

Ingredients:

Chicken breast (1 breast per person / 1 TSP, TBSP per each breast used)

Tablespoon of honey

Tablespoon of cooking oil

Teaspoon of Tarragon

Teaspoon of Mustard

Teaspoon of Lemon juice

Onion

Method:

Step 1: Dice the chicken breast

Step 2: Mix all the sauce ingredients together

Step 3: Add the chicken to the marinade and leave in fridge for up to an hour

Step 4: Dice onion

Step 5: Fry the chicken until white and use minimal amount of sauce

Step 6: Add the onion and cook for 2 minutes

Step 7: Slowly add the rest of the sauce whilst cooking for approx. minutes

Serving suggestions:

For a light/medium meal serve with wholemeal pitta bread and lettuce/ salad or for a heartier meal add some wedges/ low fat chips.

Quorn chilli

Serves: 5-6
Calories per serving: 380

Ingredients:
350g Quorn mince
1 med-large onion - Roughly chopped
1 large garlic clove - crushed
1 red pepper - Seeded and roughly chopped
60g red chilli pepper - Seeded and finely diced
1 Teaspoon of Cumin
1 Teaspoon of crushed chilli
2 Teaspoons of dried Oregano
1 tin of kidney beans
Either: 6oz (9.5 Tablespoons) mixed with 2 cups of hot water or 500g Passata

500g Basmati rice

Method:
Step 1: Saute the onion and garlic for 2 minutes
Step 2: Add the crushed chilli powder and cumin, stir and simmer for 1 minute
Step 3: Add quorn mince, mix and simmer for 1 minute
Step 4: Put the rice on, lowest heat with a lid and stir occasionally
Step 5: Add red pepper and diced chilli
Step 6: Add the tomato mix and oregano and mix
Step 7: Add drained kidney beans and let the mixture simmer whilst the rice finishes cooking
Step 8: Mix the rice

Serving suggestions:
Can serve with low fat cheese and taco shells or for a healthier option replace the taco shells with lettuce cups