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Recipes for a sticky - more to come

These have all been pointed, but I think the majority of them are free on the Core Plan. All points values are per serving. Enjoy!


Versatile Curry Sauce - bit like chip shop curry!

Versatile Curry Sauce
Points Value per serving 0.5
Serves 4

Can have with chicken, beef, prawns, boiled rice or oven chips - add on the associated points of course!

  • 200 g potato(es)
  • 2 tablespoon curry powder
  • 10 spray low-fat cooking spray
  • 2 large onion(s)
  • 2 clove garlic
  • 2 teaspoon ginger
  • 1 portion stock cube
  • 3/4 pint water

Spray a non stick saucepan with the cooking spray and add one roughly chopped onion, the crushed garlic, grated ginger, peeled and chopped potatoes, curry powder and fry gently for a few minutes. Pour over the water and add the stock cube and simmer until the potato is cooked. Blend in a liquidiser until smooth and keep warm (thin with a little water if it's really thick)

Spray a non stick frying pan with the cooking spray and add the remaining onion and fry over a high heat until browned. Pour over the curry sauce and bring back to a simmer for a couple of minutes.
Peking Chicken Lettuce Wraps
POINTS® Value 1.4 points Servings: 4
  • 1 medium chicken breast, uncooked, skinless
  • 1 level tablespoon honey
  • 2 tablespoon hoi sin sauce
  • 1 clove garlic
  • 5 spray Fry Light Sunflower Oil Spray
  • 8 portion lettuce
  • 4 portion spring onions
  • 1 large chunk cucumber(s)
  • 4 tablespoon Sharwoods Plum Sauce
Poach the ckicken breast in stock (flavoured with chinese spices if you like) until tender, leave to cool slightly and shred using 2 forks.
Mix the shredded chicken with the honey, crushed garlic and the hoi sin sauce and fry in a non-stick frying pan in the Fry Light, over a medium heat until nice and sticky and beginning to go a bit crispy round the edges. Season with salt and freshly ground black pepper.
Serve as you would for Peking Duck, with shredded spring onion, cucumber and plum sauce, and using large soft round lettuce leaves instead of Chinese pancakes.

Haddock Noodle Bowl

POINTS® Value: 4
Servings: 1
  • 1 1/2 medium fillets haddock
  • 1 medium portion dried egg noodles
  • 1/2 large onion(s)
  • 1/2 medium red green or yellow pepper(s)
  • 1/2 teaspoon dried chilli flakes
  • 2 clove garlic
  • 1 portion Knorr Chicken Stock Cubes
  • 3/4 pint water
  • 1 portion spinach
  • 2 teaspoon Thai fish sauce
  • 1/2 juice from 1/2 lime(s)
  • 2 teaspoon soy sauce
  • 4 tablespoon fresh coriander
  • Instructions
Spray a non stick wok with frylight and add the peppers and onions finely sliced, and the garlic crushed. Sprinkle over the chilli flakes and stir fry until the onions are lightly browned. Pour over the water and add the stock cube, fish sauce, soy sauce and lime juice. Stir to dissolve stock cube, and then add broken up noodles. Cook for a few minutes then add the spinach and wilt. Place the haddock chunks on top and cover until haddock is cooked through. Stir in the chopped coriander and serve. Yummy!

Tandoori Style Chicken

POINTS® Value: 3.5
Servings: 4
serve with basmati rice, salad, and a mint and cucumber riata. Delish! Ingredients
  • 4 medium chicken breast, uncooked, skinless
  • 2 tablespoon tandoori spice mix
  • 400 g low-fat plain bio yogurt
  • 2 clove garlic
  • 1/2 teaspoon salt
  • 2 tablespoon lemon juice

Cut chicken breasts into chunks
Crush garlic and add to yoghurt with the salt, lemon juice and the tandoori spice mix
stir well and add the chicken making sure all the pieces get thoroughly coated
leave for at least a few hours, and if possible overnight to marinate
thread onto skewers and cook on a hot barbecue or under a hot grill turning frequently until slightly charred and cooked through

Hot and Sour Soup

POINTS® Value: 0.5
Servings: 4
  • 2 portion Knorr Chicken Stock Cubes
  • 1 1/2 pint water
  • 1 portion fresh red chilli(s)
  • 1 clove garlic
  • 5 portion spring onions
  • 1 small portion mushrooms
  • 2 tablespoon fresh coriander
  • 1 small egg(s)
  • 1 tablespoon soy sauce
  • 1 juice from 1/2 lime(s)
  • 1 zest of 1 lime(s)

Put stock into a pan and bring the boil
Add finely chopped chilli and garlic and simmer for a few minutes
Finely slice the mushrooms and the spring onions
Add the other ingredients to the stock except the mushrooms and onions, and simmer gently to reduce a little and allow the flavours to combine.
Add the onions and mushrooms and simmer for a few more minutes.
Beat the egg and add to the soup in a steady stream, stirring gently off the heat, the effect is to get 'ribbons' of egg in the soup.
Stir in the finely chopped coriander and serve.
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