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

Peachy Sweet and Sour Chicken, Slow cooked

So the other day I was off out for the day and I thought I’d put a meal in the slow cooker. I had chicken, a couple of carrots and a green pepper in the fridge but little else; so what to do?

Sweet and Sour came to mind but, no pineapple; a casserole but no veg.

I did however have a tin of peaches (they are fruit, just like pineapple); and so I give you a rather yummy, delightful and very, very simple recipe for peachy sweet and sour chicken. You could of course use pineapple in place of the peaches and peach juice.

If you do not have a slow cooker then this recipe would easily cook in the oven for about an hour on 180 or gas 4.

Peachy Sweet and Sour Chicken

A Chinese spice flavoured sweet and sour chicken meal

Course Main Course
Cuisine Chinese
Keyword Chicken, Sweet and Sour
Prep Time 10 minutes
Cook Time 4 hours
Servings 3 portions
Calories 265 kcal
Author SharonBye

Ingredients

  • 2 Chicken Breasts Cut into 2 cm pieces
  • 1 tin Chopped tomatoes
  • 1 Tbsp Red Wine Vinegar
  • 1 Tbsp Sugar
  • 1 Tbsp Tomato Puree
  • 2 Peach halves from a tin of peaches
  • 2 Tbsp Peach syrup from tin
  • 1 Tsp Chinese Five Spice
  • 1 or 2 Green Pepper Sliced
  • 2 medium Carrots Pealed and sliced

Instructions

  1. Turn on slow cooker, or oven if oven cooking (180 C or Gas 4)

  2. Place all your ingredients in your pot and stir thoroughly.

  3. If slow cooking, then cook for at least 4 hours on low. In the oven cook for an hour.

  4. Serve with noodles or rice or whatever takes your fancy.

Nutrients calculated using Myfitnesspal.com

Cals 265, Fat 4.5g, Carbs 16.4g (14 net), Protein 37g

Vegetable Lasagne

A pretty easy vegetable lasagne for you to use up your fresh vegetables and/or frozen vegetables. You can really use whatever vegetables you like; just make sure they are cut small and you fully cook before adding the tinned tomatoes.

I have used fresh lasagne sheets; however you could use dried, you will just need to cook in the oven a little longer.

Included in the recipe is a white sauce; however you could replace with a jar version if you are running short of time.

Serve with a lovely fresh green salad and sprinkle over a spoonful of grated Parmesan and a pinch of black pepper.

Homemade Vegetable Lasagne

Herby tomato and vegetables layered within sheets of pasta and a creamy white sauce

Course Main Course
Cuisine Italian
Keyword lasagne, vegan, vegetarian
Prep Time 25 minutes
Cook Time 50 minutes
Servings 4 people
Calories 417 kcal
Author SharonBye

Ingredients

Vegetable Lasagne Sauce

  • 1 tbsp Oil
  • 1 Onion chopped
  • 1 medium Courgette Small dice (1cmx1cm)
  • 0.5 medium Butternut Squash Small dice
  • 1 clove Garlic crushed
  • 650 gm Frozen Mixed Vegetables Defrosted and cut small
  • 2 tspn Dried Italian Seasoning Or you could use mixed hetbs
  • 1 x 400 gm Tinned Chopped Tomatoes

White Sauce

  • 50 gm Butter or alternative
  • 50 gm plain flour
  • 400 ml Milk or alternative I used Oat Milk

Other

  • 6 Fresh Pasta Sheets
  • 50 gm Grated Cheddar or Parmesan or alternative Optional

Instructions

Vegetable Lasagne Sauce

  1. In a large saucepan heat 1 tbsp vegetable oil and add onions. Cook the onions without browning for 5 minutes.

  2. Add garlic and mixed herbs and cook for a further minute.

  3. Stir in the courgettes and butternut squash, add a little water if it seems dry; cook with a lid on for 5 - 10 minutes until veg is soft.

  4. Add the rest of the vegetables and mix well before mixing with the tomatoes. You can bring to a simmer then turn off heat and leave to one side whilst you prepare the white sauce.

White Sauce

  1. Melt the butter or vegetable fat in medium saucepan.

  2. Add the flour and mix in quickly. Cook for a minute, stirring constantly.

  3. A little at a time, stir in rapidly the milk or milk alternative, bringing the sauce up to boil before adding more. The use of a balloon whisk is useful to beat out any lumps.

Compiling Lasagne

  1. Pre-heat oven on Gas 4 or 180 Electric

  2. Lay half of the vegetable sauce on the bottom of your oven proof dish.

  3. Lay half the pasta sheets on top of this.

  4. Spread half the white sauce across the pasta sheets and then if you require, sprinkle half the cheese.

  5. Repeat these layers again. If you prefer more pasta, then you could make three layers by dividing your sauces 3 ways, but I prefer just 2.

  6. Place in the middle of the oven and cook for 25 minutes. If you are using dried pasta, cook for 45 minutes; just check your top does not become too brown.

Other nutrients as per recipe above including cheese; to reduce fat by 4 gm remove cheese.

Fat                 15 g

Carbs            31 net carbs

Protien         15.5 g

I use MyFitnessPal.com to calculate nutrients.

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”

Fresh Vegetables in a Creamy Cheese Sauce

Today I have used a selection of fresh low carb seasonal vegetables in a cheese sauce. Very quick, easy and only 6 net carbs per portion.

Wow, we are having a rather wonderful summer here in the UK (for a change); the last place I want to be is the kitchen! But last night we had a storm and today it is a little cooler, so I have cooked up a recipe to share with you.

This recipe has fresh, easy cook, full of flavour vegetables and ham (optional) in a creamy cheese sauce. Perfect for serving with a low carb pasta or Courgette Zoodles.

The vegetables can be adjusted to your own taste or stock, but I would definitely recommend using a start base as celery as the flavour lifts the ingredients.

Continue reading “Fresh Vegetables in a Creamy Cheese Sauce”