1. Sweat the onion in the oil in a medium frying pan over a moderate heat for 5 minutes or until soft and translucent and not browned. 2. Add the garlic and ginger for a further 2 minutes. 3. Spoon 2/3 of the onion mixture into a small blender and blitz with 3 tablespoons of water until a smooth paste is achieved. 4. Return the paste to the pan and add all of the spices. Continue to cook for a further 2 minutes until the spices become fragrant. 5. Add the yoghurt 1 tablespoon at a time, reserve 3 tablespoons for later use. Add 150ml of water and the milk and bring to a gentle simmer. 6. Tip in the diced turkey and continue to simmer for 10-15 minutes, stirring occasionally. NB: It is important that the mixture does not boil or it will split so keep it at a gentle simmer. While the turkey is cooking, cook the rice according to packet instructions. 7. Check that the turkey is cooked through before stirring in the reserved 3 tablespoons of yoghurt and garnish with toasted almonds and a coriander leaves to serve.
Chicken with Wilted Spinach and Couscous (courtesy of slimfast.co.uk) Serves: 2 Preparation time: 10 minutes Cooking time: 15 minutes · 1 tablespoon olive oil · ½ medium red onion, finely sliced · 125g (4½oz) couscous · 1 pouch Knorr Chicken Tonight Thai style lime, red chilli and coconut stir-fry sauce · 2 boneless and skinless chicken breasts, thinly sliced · 55g (2oz) baby spinach leaves · 25g (1oz) toasted flaked almonds · 2 tablespoons finely chopped fresh coriander Heat half the oil in a pan, add the onion and cook, stirring occasionally until soft. Cook the couscous according to packet instructions and stir in the onion, reserving a few slices for garnish. Keep warm. Heat remaining oil in a frying pan and sauté chicken for 5-10 minutes until cooked through. Add the sauce and spinach to the pan and simmer for 3 minutes until spinach has wilted. Scatter the almonds and reserved onion slices on the chicken. Serve with the couscous topped with the coriander.
I usually do either a great big pile of fresh, stir-fried veg with a little chicken or steak sliced into it; or I do a vegetarian chilli, or a casserole of tomatoes, courgettes and beans (I use flageolet or cannelini beans), done with Moroccan spices. I like spicy food and basically I keep the meat portion to something about the size of my palm, and everything else is veg - because it's so low calorie I let myself use whatever sauce I like on the stir fry (in moderation).
Tesco does a great deal on stir-fry (veg, noodles and sauce for £2.50). It's delicious and healthy
I also use some of the WW recipes as I know they will be low in calories and saturated fat
A really good option is a baked potato, I usually have mine with tuna and sweetcorn. There are so many options though, chilli, baked beans etc. And if you're in a hurry and don't have time to bake it properly for 40 mins, pop it in the microwave for 6! (just remember to stab it with a fork a bit)
Another one I use frequently is pasta with some plain tomato sauce or passata The pasta helps fill me up and tomato sauce is fairly low in calories. You could even add some chicken to give you protein.
I had to have a quick tea tonight and popped and got one of M&S's FullerLonger meals.. I had beef stroganoff and it comes with rice, green beans and tenderstem broccoli. It was AMAZING and only 360/380 calories (sorry forgotten but think the latter) and there was loads of meat it in! I then had a raspberry jelly at 105 calories as a treat. I had it at 5.45pm and I'm still full and it's twenty to 10! Definitely worth looking at their range if you're in a hurry.
Hi no its called my recipe there are two recipe books in and you can add one more . ( i tried to delete the others but mine went of for a bit so best leave them!)
My plan is to be more relaxed and trust my measurements as i am tiered of calculating every meal so hopefully i can pick what i want to eat and the amounts are all there ready ha ha !