Huntsman Barbecue Chicken

Huntsman Chicken, what’s not to like?  Chicken and bacon baked in a homemade barbecue sauce topped with cheese.  Delightful!

The recipe below will give lower fat version; however if you wish you can replace spray oil with olive oil to cook the onions and sugar instead of sweetener to give the sauce its sweet and sour taste.

Served with oven cooked chips or saute potatoes and vegetables or salad of your choice.

Huntsman Chicken

Recipe uses a homemade barbecue sauce to use as a marinade or as an accompaniment to your BBQ food. Perfect for Huntsman Chicken

Course Main Course
Cuisine American
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 4 people
Calories 321 kcal
Author SharonBye

Ingredients

BBQ Sauce

  • Spray oil
  • 1 medium Onion - finely chopped
  • 2 tbsp Tomato puree
  • 1/2 tsp Chilli powder
  • 2 cloves Garlic - finely chopped
  • 2 tsp Fennel seeds - lightly crushed
  • 1/2 tsp Cayenne pepper
  • 1 tsp Cumin powder
  • 1 can Chopped tomatoes
  • 1 tbsp Cider vinegar
  • 1 tbsp Sweetener
  • 1 tsp Salt
  • 4 tbsp Water

Rest of ingredients

  • 4 Chicken breasts
  • 8 Smoked bacon medalions
  • 40 gm Low fat cheddar cheese this is the healthy a allowance for slimming world

Instructions

BBQ Sauce

  1. In a heavy bottomed pan, heat a little spray oil plus a little water and add the onions. Cook for a couple of minutes and add the tomato puree and the spices and simmer for another 2 minutes.

  2. Add the rest of the ingredients, mix everything together, bring to the boil and cook for about 10 minutes.

  3. Cool down slightly before blitzing in a food processor. Leave to one side.

  4. Pre-heat oven to 170, Gas 4.

  5. In a frying pan, spray oil and seal the chicken on all sides for a couple of minutes each side. Lay in a casserole dish.

  6. Cover the chicken with the bacon medalions and then pour the barbecue sauce over each parcel. Sprinkle with cheese.

  7. Cook for 25 minutes. Check chicken is cooked fully before serving.

Nutrients per portion

Calories 321, Fat 7.5 g, Carbs 7.5 g, Protein 51 g

Mediterranean Fish Stew

In an attempt to vary my weekly menu and to keep my January diet on track, today I made a Mediterranean Fish Stew. It was delicious and so I am going to share it with you.

All the herbs and spices are ones generally in our cupboards. Some of the ingredients in this recipe replace others in the originally recipe.  For example the original recipe uses Saffron threads, but I used turmeric and lemon instead. Not as flowery as Saffron, but an enjoyable end result.  To make this recipe more accessable for everyday cooking, I have used dried Italian herbs in place of freshly chopped parsley and dill.

As I am cooking this to be low fat as part of a low fat diet, I cooked the fish and onions in one cal spray oil and a little water as opposed to olive oil. Of course if you are on a low carb diet, you could use olive oil in the fry pan.

Mediterranean Fish Stew

A herby tomato based white fish stew

Course Main Course
Cuisine Italian, Mediterranean
Keyword Fish Stew
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 3 portions
Calories 258 kcal
Author SharonBye

Ingredients

  • One cal oil or Olive oil
  • 500 gm White fish, skinned cut into 3 cm pieces
  • 1 medium Onion Chopped
  • 2 cloves Garlic Chopped or crushed
  • 400 gm Chopped tomatoes
  • 12 Chopped black olives
  • 2 tbsp Flaked almonds roughly chopped
  • 1 tsp Turmeric
  • 1/2 Lemon juice
  • 2 tsp Italian dried herbs
  • Salt and Pepper

Instructions

  1. Preheat the oven on 170 degrees or Gas 4.

  2. Heat the frying pan with the one cal spray and a drop of water (3 tablespoons).

  3. Cook the fish in 2 batches for just 30 seconds on each side to seal. Place in the casserole dish.

  4. Add some more one cal spray and water to the pan and add the onions and cook without colouring for 4 minutes. Add the garlic and cook for a further 2 minutes.

  5. Add the chopped tomatoes, turmeric, lemon and Italian herbs and cook for 5 minutes.

  6. Stir in the almonds and the chopped olives and add to the fish in the casserole dish.

  7. Cook in the oven for 30 minutes and serve with new potatoes and a vegetable or salad of your choice.

Nutrients per portion

Calories 258,  Fat 7.5 g,  Carbs 6.4 g  (5 net),  Protein 34 g

Smooth Butter Chicken Curry

 

As I am sure by now, if you regularly visit my recipe blog, you will see I like a curry. Of course my favourites may not necessarily be the most health conscious choice whilst dieting! However do give this gorgeously smooth butter Chicken curry a whirl sometime.

This is a meal I made a while back and had not got around to publishing yet, but I am so keen to share  it with you, as it is absolutely delicious. As with all recipes I produce for you;  it is important to me to cook, photograph the dish and taste before I share. If I don’t like the look or taste of a dish, it will never appear on here.

Indian Butter Chicken is a very easy to eat mild curry but with a  creamy butter sauce. You will need to let the chicken marinade in a spicy yoghurt sauce, for at least an hour but overnight preferably.

To make this recipe healthier, you can do so by adding fat free plain greek yoghurt instead of double cream, but just be sure not to heat it up too quickly as it may curdle. You could cut down on the olive oil and butter, but of course this is the essence of the dish so the result will be marred. I may try it some time and let you know the results.

For a slightly more euthentic taste, add fenu greek in place of the teaspoon of dijon mustard; however I find fenu greek  loses it’s flavour quicker than I can use it, hence the replacement element of mustard.

I serve with boiled basmati rice and spinach. For a lower carb meal (the curry is only 9 net carbs portion), you could serve with cauliflower rice.

Butter Chicken Curry

A mild creamy, buttery flavoured curry recipe

Course Main Course
Cuisine Indian
Keyword Chicken, creamy,, mild curry
Prep Time 35 minutes
Cook Time 20 minutes
Total Time 55 minutes
Servings 6 people
Calories 527 kcal
Author SharonBye

Ingredients

Marinade

  • 1 kg Diced skinless chicken meat breast or thighs
  • 3 tbsp Plain greek yoghurt
  • 1 tsp Garam Masala, Turmeric, Ginger paste and salt
  • 1/2 tsp Cumin, Coriander and Mild chilli powder
  • 2 cloves Chopped or minced garlic

Butter Sauce

  • 30 gm Butter
  • 1 tbsp Olive oil
  • 1 medium Finely chopped white onion
  • 1 inch Grated fresh ginger
  • 3 cloves garlic
  • 1 tsp Ground coriander
  • 1 1/2 teaspoons Cumin and Garam masala
  • 400 gm Tinned chopped tomatoes
  • 1 tsp Red chilli powder
  • 1 tsp salt
  • 1 tbsp White sugar
  • 200 ml Double cream
  • 1 tsp Dijon mustard

Instructions

Marinade

  1. In a large bowl place all the marinade ingredients and stir to fully coat the chicken. Cover and place in the fridge for at least 1 hour or preferably overnight.

Butter Sauce

  1. In a large saucepan heat the butter and oil and once hot, cook the chicken cubes in batches. Do not cook too much at once, maybe in 4 batches; cook for about 3 minutes on each side and browned. Leave to one side until sauce is finished. Do not clean the saucepan.

  2. Add a small amount of water (2 tablespoons) or oil into the saucepan and add the onions. Mix in the residue from the chicken and add the lid and sweat the onions without colouring for about 5 minutes.

  3. Add the ginger and garlic and cook for 2 minutes, then add the coriander, cumin and garam masala.Cook for 30 seconds, stirring constantly.

  4. Stir in the tomatoes, chilli powder and salt and bring to the boil. Simmer for 10 minutes.

  5. Blend the ingredients with hand blender or food processor until smooth. Add the cream, dijon mustard and sugar and blend into the sauce.

  6. Return the sauce to a saucepan and add the chicken to the smooth sauce. Cook for 10 minutes for the chicken to absorb flavours and to complete cooking.

  7. Serve with simply boiled Basmati Rice.

Nutrients per portion as per recipe

Calories 527, Fat 28g, Net carbs 9g, Protein 55g

Leftover Roast Turkey Curry

I have now started my post Christmas and well overdue diet.  This January I am reducing my calorie intake, using the Slimming World principles; as this is the diet I have had the most success from in the past.

My biggest issue is that I Love to Eat and I Love to Cook gorgeous food, which generally isn’t helpful to my weight. I have ping ponged through a variety of diets over the years. I know all about healthy foods and the theory behind Low Carb diets, Low fat diets, everything in moderation and that’s where my downfall is, that word, “moderation”.

However whilst I am working my way through January, I will share any recipes that I feel are worthy of a place on my blog. Here is a Curry Recipe for Leftover Turkey. Probably a little late for you all now; however for 219 Calories, 7 net carbs, it is a very simple and tasty curry recipe, in which you could easily replace the turkey with chicken throughout the year. You can make it as spicy hot as you like but it probably suits a mildish curry powder, such as Tikka.

You could leave out the chilli pepper altogether giving you a very mild curry or you could use the chilli in the following way:

Mild- just use the tip, no seeds

Medium – deseed and disgard seeds and chop the flesh

Hot – use the lot, seeds and flesh

Leftover Roast Turkey Curry

A healthy curry sauce to use with cooked turkey or chicken

Course Main Course
Cuisine British
Keyword Leftover turkey
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 2 portions
Calories 219 kcal
Author SharonBye

Ingredients

  • Fry light oil
  • 1 medium Onion chopped
  • 300 ml Chicken stock
  • 1 inch Fresh ginger grated
  • 2 cloves Garlic chopped
  • 1 Green chilli chopped to taste, see note at top of page
  • 1 tbsp Tikka curry powder Or another mild curry powder of choice
  • 200 gm Cooked turkey cubed
  • 1 tbsp Tomato puree
  • 1 tbsp Cornflour
  • 100 ml Reduced fat coconut milk

Instructions

  1. Use the 1 cal oil to coat the bottom of a saucepan, heat and add the onions. Add a little of the stock and then cook the onion for 5 minutes until soft. Do not brown the onions.

  2. Add the ginger, garlic and chilli and cook for 2 minutes. Add a little more stock if needed.

  3. Add the tikka curry powder and cook for 1 minute.

  4. Add the turkey and stir coating the turkey in the flavours

  5. Add the stock and tomato paste and simmer for 5 minutes. Turn down the heat to low.

  6. Mix the cornflour with the coconut milk and add to the saucepan, stir until completely mixed in. Bring back to the boil. Simmer until thickened.

  7. I added some spinach as I had some to use up, but you could leave it out.

  8. Taste and season.

  9. Serve with vegetable rice or for low carb diet, serve with cauliflower rice.

Nutrients per portion, not including rice

Calories 219, Fat 5g, Net Carbs 7g, Protein 31g

I have worked out this is 6.5 Slimming World Syns. *

*  Please note all my nutrients and in this case Syns, are worked out manually and should be used as guidance only.

Baked Salmon with Mediterranean Vegetables

Over indulgence of Christmas often leads to a January of weight watching and fitness. I am personally going to in the main, follow a lower fat diet and will share my recipes with you as we go. Hopefully I can inspire you to try some of my recipes and you can motivate me to stick to a dry January, low-fat diet and improved fitness.

My first recipe is going to be simple baked Salmon cooked with a medley of Mediterranean vegetables such as aubergines, courgettes, peppers and tomatoes.  Salmon is classed as an oily fish so has a higher fat content than say Cod; however it is rich in omega-3 fatty acid which is valuable to our diets. It is also very low in calories but high in protein, so you will feel full for longer; perfect to prevent cravings.

In the recipe I have used half a side of Salmon, but you could use Salmon cutlets instead. Although cost wise, I bought a half side of salmon from Lidl for £5.95 – that’s 3 or 4 portions.

5 from 1 vote
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Baked Salmon with Mediterranean Vegetables

Salmon cooked simply in a foil envelope with it's own and the vegetable juices.

Course Main Course
Cuisine British
Keyword Fresh Salmon, Mediterranian vegetables
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 3 portions
Calories 351 kcal
Author SharonBye

Ingredients

  • 2 medium Aubergines (peeled, quartered, sliced) (egg plants)
  • 1 medium Courgette (cut into 3cm x 1cm strips) (zucchini)
  • 1 Red pepper (sliced)
  • 200 gm Tomatoes (cut into 2cm x 2cm pieces) I used baby plum but any will do
  • 1/2 Side Salmon
  • Spray oil (about 6 sprays)
  • Salt and papper
  • 1 tsp Dried Basil

Instructions

  1. Pre-heat oven on 180 degrees, Gas 4. If your oven is fan assisted you may need to turn down to 170 degrees.

  2. Lay a large sheet of tin foil into a baking tray. You need the foil to overlap the tray as you will use it to form an enclosed "envelope" around the vegetables and salmon.

  3. Use the 1 cal oil spray to just coat the bottom of the foil and then lay over all the vegetables.

  4. Season with salt and pepper and then lay the Salmon on top. Add a teaspoon of dried basil.

  5. Fold the extra foil over the Salmon and vegetable so you have completely covered it. Now this will allow the contents to cook within their own juices.

  6. Pop in the oven and cook for around 40 minutes.

  7. Check the Salmon is cooked through and your dish is ready to serve.

  8. I served mine with a jacket potato, which I cooked in the oven alongside the Salmon.

Nutrients per portion, excluding jacket potato

Calories 351, Fat 14g, Carbs 6g (4g net), Protein 30g

Fabulously Fresh and Simple Stir Fry

This is a very quick, tasty and simple recipe for stir fry. The base is really a vegetable stir fry; however I added roast pork to mine as I had a little left over from a roast dinner. You could add chicken or turkey also, but it must be pre-cooked.

My recipe and nutrients will include Chinese Egg Noodles; however if you are Low Carb then you could use Zoodles instead. Leave out the pepper as peppers are 6g sugars! By my calculations, using MyFitnessPal, you have a very low carb tasty meal of 6 net carbs for the stir fry plus another 6 for the Zoodles.

What I enjoy about this recipe is the simplicity and the freshness. I always use fresh vegetables for this dish as for me, that’s what makes the dish so tasty.

Simple Stir Fry

A fresh vegetable stir fry with the option to add a little meat if desired.

Course Main Course
Cuisine Chinese
Keyword fresh, quick, simple, Stir Fry
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 people
Calories 510 kcal
Author SharonBye

Ingredients

  • 1 tbsp olive oil
  • 300 ml vegetable stock
  • 2 tbsp soya sauce
  • 1 tbsp ginger paste
  • 2 pak choi finely sliced
  • 2 medium carrots finely sliced
  • 1 red pepper sliced
  • 1 courgette sliced
  • 2 cloves garlic crushed
  • 100 gm egg noodles
  • 100 gm roast pork shredded

Instructions

  1. In a saucepan cook the noodles as per the instruction on the packet. When cooked strain off the water and set aside. Your noodles can be cooking whilst you are preparing the stir fry.

  2. In the wok heat the oil and add the garlic, carrots and pak choi. Stir to coat in the oil and on a medium heat, cook the vegetables for a couple of minutes then add the rest of the vegetables. Add half the stock, all the ginger and soya sauce.

  3. Give the wok a stir up every minute or so to avoid the bottom burning.

  4. After 5 minutes the veg should be cooked. If it’s not to your preference then cook longer. If you are adding meat then add now and stir in. Cook for a further 2 minutes. This should be enough to thoroughly heat the meat.

  5. Add the rest of the stock and the egg noodles. Give it all a good stir up and then serve.

  6. I do not add salt or pepper as the stock and soya flavours are enough for my taste, but as with all cooking, you should taste and adjust seasoning as required.

Nutrients for the above recipe per portion

Calories 510, Fat 16g, Carbs 50g, Protein 32g

Carbs are high due to the egg noodles which account for 35g

Low Carb Pancakes


As promised here is the low carb pancake recipe……

Who does not like a light fluffly pancake? The recipe will make 2 x 7 inch pancakes; and each pancake are just 3 net carbs each!

Having made the pancakes, you can serve with cream and a few berries. Featured photo, cream and a few blueberries just 7 net carbs. how about  tomato ketchup  and some chopped cooked bacon and rolled up. Oh my word, delicious. 6.5 net carbs.

I will experiment with some other fillings. Then add over the coming weeks as I feel these would be perfect for a pack lunch box.

Low Carb Pancakes

Just 5 ingredients to make these delicious low carb pancakes

Course Breakfast, Lunch
Cuisine British
Keyword keto pancakes, low carb breakfast, low carb pancakes, pancakes, quick
Prep Time 5 minutes
Cook Time 4 minutes
Servings 2 pancakes
Calories 304 kcal
Author SharonBye

Ingredients

  • 2 medium eggs
  • 2 oz cream cheese full fat
  • 1 oz ground almonds
  • 1/2 tsp baking powder
  • 1 oz butter

Instructions

  1. Heat the butter in a frying pan

  2. Place the eggs into the bowl and whisk them until fluffy.

  3. Add the almonds, cream cheese and baking powder and whisk together

  4. Pour half the mixture into your hot frying pan and let it spread.

  5. Cook for about 2 minutes. Check with spatula that the underneath is browning and flip to other side. Cook for 1 to 2 minutes and serve.

Recipe Notes

Nutrition

Calories                      304

Fat                                   27 g

Net carbs                         3 g

Protein                           12 g

 

Tomato Sauce with Bacon

My Tomato Sauce Recipe with added Bacon can be added to low-carb pasta, Zoodles or cauliflower rice to make a lovely hot or cold healthy lunch.

For a healthier version then instead of the olive oil use a1 cal spray oil and a drop of water to cook out the onions.

The recipe below is only 9g net carbs, perfect for a satisfying lunch or supper. Sprinkle a little grated Parmesan over just before serving. To make it even healthier serve with a lovely crispy green salad.

If you prefer a smooth sauce then just blitz in a food processor. You could omit the bacon as a vegetarian option or just to give you a nice healthy tomato sauce. Add a little Worcestershire Sauce for a further punch.

Continue reading “Tomato Sauce with Bacon”

Chicken, Chorizo and Cauliflower Cheese

Yesterday I had Cauliflower Cheese served as a side with my roast dinner which got me thinking about a low carb cauliflower cheese dinner recipe to share with you.

I am therefore pleased to say that I successfully made a very tasty dish which would be suitable for lunch or dinner and perfect for a low carb diet with 10 net carbs per portion.

Cooked chicken formed the base of my dish; but I felt I wanted to spice it up slightly so I added Chorizo which worked very well. You could use whatever cooked meat you choose, for example ham would work well. Just be aware that the nutrients below are worked out on the recipe published.

You will see from the photos that I added broccoli for colour and a change of flavour. Broccoli is a great low carb vegetable to use as part of a low carb diet.

Continue reading “Chicken, Chorizo and Cauliflower Cheese”

Butternut Squash Colcannon

 

This is a homage to the Irish Colcannon. This version has been adjusted to suit a lower carb diet. I am therefore using Butternut Squash in place of creamy mashed potatoes.

Colcannon is a traditional Irish Potato dish whereby kale (or green cabbage) is mixed with buttery, creamy mashed potatoes.

I will be using Curly Kale and Spring Onions in my recipe. A perfect accompaniment to serve with couple of pork sausages, onions and garden peas. A very satisfying comfort plate of food.

Continue reading “Butternut Squash Colcannon”