Keto Recipes

The perfect summer dessert, this Strawberry Cheesecake recipe comes together easily in a few straightforward steps. A rich, creamy, and smooth cheesecake topped with strawberries, you won’t be able to get enough of it!

Course: Dessert

Cuisine: American

Prep Time: 30mins

Cook Time: 1hr 35mins

Total Time: 9hrs 5 mins

Servings: 8 servings

Ingredients:

For the Crust:

2 ¼ cups graham cracker crumbs (270 g)

3 tablespoons granulated sugar

5 tablespoons unsalted butter melted (70 g)

For the Filling:

3 blocks cream cheese room temperature (8-ounce/227g)

1 ¼ cups granulated sugar (250 g)

¼ teaspoon salt

½ cup sour cream room temperature (120 g)

2 teaspoons lemon zest

2 teaspoons vanilla extract

3 large eggs room temperature, and lightly beaten

For the Topping:

2 pounds fresh strawberries halved and divided (900g)

½ cup granulated sugar (100g)

2 teaspoons vanilla extract

2 teaspoons cornstarch

¾ cup water (180ml)

Instructions:

For the Crust:

Preheat the oven to 350°F. Lightly spray a 9-inch springform pan with baking spray.

In a medium bowl, combine the graham cracker crumbs and sugar. Stir in butter until well incorporated and mixture holds together when tightly squeezed. Transfer the mixture to the prepared pan. Using a tall flat-bottomed glass, press the graham cracker mixture into the bottom and 1 inch up the sides of the pan. (I find it easiest to start with the sides, then press the remaining crumbs into the bottom.) Place the pan on a rimmed baking sheet.

Bake for 10 to 15 minutes or until the crust is fragrant and starting to turn golden brown on the edges. Let cool completely.

For the Filling:

In the bowl of a stand mixer fitted with a whisk attachment, add the cream cheese. Beat on medium-low speed until very smooth, about 2 minutes. Add the sugar and salt and beat until fully incorporated, about 2 minutes more, stopping to scrape down the sides of the bowl a few times during mixing.

Add the sour cream, lemon zest, and vanilla. Beat on medium speed until fully incorporated, about 1 minute. Scrape down bowl. Add the eggs, and beat just until fully combined, about 1 minute, stopping to scrape down the bowl once during mixing. Pour the filling into the cooled crust. (It should come up over the side of the crust and will be very full).

Bake for 15 minutes. Reduce the oven temperature to 300°F and bake until lightly puffed, the filling around edges is set, and the center has a slight jiggle, about 1 hour. Leaving the oven door shut, turn the oven off, and allow the cheesecake to cool for 1 hour. Remove the cheesecake from the oven and let it cool to room temperature. Loosely cover with a tea towel or paper towel and refrigerate overnight or for at least 6 hours.

For the Topping:

In a medium saucepan, combine 1 pound of strawberries, water, and sugar. Sprinkle with cornstarch and stir to combine.

Place the saucepan over medium heat and bring the mixture to a boil, stirring frequently. Boil for 5 minutes. Using a potato masher, mash the strawberries until they are very broken down. Continue cooking until the sauce is thickened, about 10 minutes. Remove from the heat and stir in the remaining 1 pound of strawberries and vanilla. Transfer to a bowl and let cool until lukewarm.

When ready to serve, run a knife around the edge of the cheesecake. Release the spring and removed the sides. Transfer the cheesecake to a serving plate and top with the cooled strawberry sauce. Refrigerate the cheesecake covered for up to 4 days.

Notes:

Do not overwhip the filling as it will introduce too much air to the batter. Overwhipping the batter will make the cheesecake rise too much and collapse in the middle.

Do not open the oven to peek at your strawberry cheesecake. The hot air from the oven will escape, and the cold air enters the oven, causing the cheesecake to fall or crack.

Make sure you budget enough time to make this cheesecake, as it requires several hours to cool.

Room temperature ingredients are ideal as they mix easier without accidentally over mixing. If your eggs are cold, place them in a bowl of warm water.

To bring your cream cheese to room temperature, leave it out the night before or heat it in the microwave for 20 seconds at 50% power.

Nutritional Info:

Calories: 449kcal | Carbohydrates: 76g | Protein: 5g | Fat: 15g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 97mg | Sodium: 265mg | Potassium: 267mg | Fiber: 3g | Sugar: 60g | Vitamin A: 428IU | Vitamin C: 67mg | Calcium: 66mg | Iron: 2mg

Delicious Fruity Low Syn Skinny Trifle – a perfect summer time treat

We have had some glorious summer weather here the last few days and so I really fancied a summery fruity treat to enjoy while sat out in the garden.

I don’t know why but summer time always makes me crave jelly, probably because it is nice and cold and fruit when out of the fridge.

However rather than just make up a bowl of jelly, I decided on this lovely Skinny Trifles, which are perfect for enjoying while sat out in the garden.

Traditionally Trifle is Jelly with sponge fingers, thick creamy custard and fresh cream. My mum made the most amazing trifles, occasionally though she would add Sherry, but truth be told, I hated it with sherry and wasn’t keen on the sponge fingers either. I much prefer just jelly, custard and cream with a few sprinkles on top.

As these are a skinny trifle version, I’ve skipped the custard and instead gone for a layer of banana yoghurt and berries. It’s a perfect combination, lovely and fruity and refreshing for a warm summers day.

YIELD: 4 SERVINGS

PREP TIME: 10 minutes

TOTAL TIME: 10 minutes

Ingredients:

• 1 box of sugar free jelly (I used raspberry) – 2 syns
• 4x80g fat free yoghurt (I used banana)
• 1.5 cups of mixed berries
• 4×4 tbs of light aerosol cream – 6 syns
• 1 tbs of rainbow sprinkles – 1 syn

Instructions:

1. Make up the jelly by packet instructions
2. Equally divided among 4 glasses and refrigerate too set.
3. Top each glass with 80g of yoghurt and mixed berries, then 4 tbs of light aerosol cream.
4. Sprinkle each glass with 1 tsp of sprinkles.
5. If only using one, I recommend layering when ready to eat.
6. Add to a glass, top with the yoghurt, then some fresh fruit and lastly the squirty cream.
7. ENJOY!!!

A yummy and quick dessert

Notes

This recipe is gluten free, Slimming World and Weight Watchers friendlyExtra Easy – 2.5 syns per servingOriginal – 2.5 syns per servingGreen – 2.5 syns per servingWW Smart Points – 3Gluten Free – ensure all toppings are gluten free

Nutritional information is an estimate and is to be used for informational purposes only.

Nutritional Info:

Yield: 4

Serving Size: 1 serving

Amount Per Serving

Calories99TotalFat2.4gSaturatedFat2.1gSodium97mgCarbohydrates13.2gFiber1.9gSugar9.4gProtein4.6g

This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring.

Active Time: 10 mins

Total Time: 10 mins

INGREDIENTS:

• 3/4 cup nonfat plain yogurt
• 1/2 cup 100% pure fruit juice
• 1 1/2 cups (6 1/2 ounces) frozen fruit, such as blueberries, raspberries, pineapple or peaches

Directions:

1. Puree yogurt with juice in a blender until smooth.
2. With the motor running, add fruit through the hole in the lid and continue to puree until smooth.

Nutritional Info:

Serving Size 2 cups 

Calories279 total carbohydrate 56g dietary fiber 7g total sugars 46g protein 12g total fat 2g saturated fat 0g cholesterol 4mg vitamin a 121iu vitamin c 9mg folate 38mcg sodium 149mg calcium 394mg iron 1mg magnesium 53mg potassium 719mg

Red lentils give this smoothie a plant-based protein boost. To make this smoothie vegan, try using unsweetened coconut beverage or almond milk in place of the dairy milk.

Prep Time: 5 mins

Total Time: 5 mins

INGREDIENTS:

1 banana, frozen

½ cup cooked red lentils

½ cup nonfat milk

2 teaspoons unsweetened cocoa powder

1 teaspoon pure maple syrup

Directions:

1. Combine banana, lentils, milk, cocoa and syrup in a blender.
2. Puree until smooth.

Nutritional Info:

Serving Size 1 smoothie 

Calories 310 total carbohydrate 64g dietary fiber 9g total sugars 25g added sugars 4g protein 15g total fat 2g saturated fat 1g cholesterol 3mg vitamin a 348iu vitamin c 11mg folate 109mcg sodium 57mg calcium 185mg iron 4mg magnesium 87mg potassium 939mg

This type of drink tends to be pricey in the big city juice bars. Now you can make the recipe at home.

Prep Time: 10 mins

Additional Time: 25 mins

Total Time: 35 mins

INGREDIENTS:

• 1 cup sliced carrots
• ½ teaspoon finely shredded orange peel
• 1 cup orange juice
• 1 ½ cups ice cubes
• 3 (1 inch) pieces Orange peel curls

Directions:

1. In a covered small saucepan, cook carrots in a small amount of boiling water about 15 minutes or until very tender.
2. Drain well. Cool.
3. Place drained carrots in a blender.
4. Add finely shredded orange peel and orange juice.
5. Cover and blend until smooth. Add ice cubes; cover and blend until smooth.
6. Pour into glasses. If desired, garnish with orange peel curls.

Nutritional Info:

Serving Size 5 ounces

Calories 55 total carbohydrate 13g dietary fiber 1g protein 1g sodium 16mg

A smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra frosty texture once blended.

Prep Time: 5 mins

Total Time: 5 mins

INGREDIENTS:

½ cup frozen strawberries

½ cup frozen blueberries

1 small ripe banana (frozen, if desired)

¾ cup chilled unsweetened cashew milk, plus more if needed

1 tablespoon cashew butter

1 tablespoon hulled hemp seeds

Directions:

1. Combine strawberries, blueberries, banana, cashew milk, cashew butter and hemp seeds in a blender.
2. Process until smooth, adding more cashew milk, if needed, for desired consistency.
3. Serve immediately.

Nutritional Info:

Serving Size 2 cups

Calories335 total carbohydrate 46g dietary fiber 7g total sugars 24g protein 7g total fat 17g saturated fat 2g vitamin a 510iu vitamin c 42mg folate 58mcg sodium 115mg calcium 115mg iron 3mg magnesium 166mg potassium 705mg

A Healthy Slimming World Fakeaway Recipe

If you love a good Fakeaway, then you’ll love these Homemade Syn Free Chicken Nuggets! They’re the same texture as the unhealthy kind you’d buy at a fast food restaurant, but are oven baked and 100% syn free using your Healthy Extra B on Slimming World.

Not only are these the perfect Slimming World family dinner recipe, they’re also freezer friendly, packed with flavour and super simple to make. You can freeze them before cooking, once you’ve covered the chicken with the breadcrumbs (best done flat to avoid the nuggets losing their shape), or you can freeze once cooked.

This recipe for Homemade Syn Free Chicken Nuggets is a healthy, family friendly recipe that knocks any unhealthy takeaway out of the park!

This recipe uses breadcrumbs to coat the chicken, mixed with some delicious spices to give them tonnes of flavour! The recipe below shows you how to make your breadcrumbs from scratch using wholemeal bread, which keeps these totally syn free too. The full recipe includes two Healthy Extra B servings on Slimming World, which simply needs to be divided between the number of servings.

These Syn Free Chicken Nuggets are a delicious Slimming World fakeaway recipe that the whole family will love!

Prep Time: 15 min

Cook Time: 20 min

Total Time: 35 min

Serves: 6

INGREDIENTS:

Breadcrumbs

120g Wholemeal Bread (2-3 slices aprox.)

1/2tsp Garlic Powder

1/2tsp Salt

1/2tsp Paprika

1/4tsp Mustard Powder

1/2 Chicken Oxo Cube (crushed)

1/4tsp Cumin

Chicken Nuggets

2x Chicken Breasts

1/2tsp Garlic Powder

1/2tsp Salt

Handful Fresh Parsley

Low Calorie Cooking Spray

2x Eggs (plus a pinch of salt)

INSTRUCTIONS:

1. Break 120g wholemeal bread into chunks and toast until browned and crispy.
2. Blitz the toasted bread in a food processor with the remaining breadcrumb ingredients until you have an evenly textured mixture.
3. Whisk two eggs with a pinch of salt. The salt helps to break down the egg yolk and makes it easier to bread your syn free chicken nuggets.
4. Chop two chicken breasts and combine with garlic powder, salt and fresh parsley and blitz in the food processor until you have a chunky paste.
5. Wet your hands and shape the chicken mince into nuggets by rolling out balls of the mixture and then pressing them flat between your fingers.
6. Once formed, dip your syn free chicken nuggets into the whisked egg yolks and then into the breadcrumbs, making sure to completely coat each one.Place on to a baking tray sprayed liberally with low calorie cooking spray.
7. Bake your syn free chicken nuggets at 180 degrees for 20-25 minutes, or until crispy and cooked all the way through. Serve with your choice of sides and sauces!

NOTES:

Serves 2-4 people depending on the size of the nuggets. Recipe is SYN FREE on Slimming World using 2x Healthy Extra B portions. Divide the number of Healthy Extra B portions by the number of servings made. This recipe is the property of Basement Bakehouse (owned by Atuin Digital Ltd) and is therefore subject to Copyright laws. Do not copy, or use the images or text in this recipe or blog post without permission.

If cooking raw from frozen, cook for aprox. 30 minutes or until cooked through and crispy. To reheat frozen cooked nuggets, you can use the microwave or oven. Please ensure that they are piping hot all the way through before serving.

Today I’m so excited to show you how to make the best Cheesecake Recipe of your life. Simple, classic, and no water bath required!! The texture is smooth, rich, and creamy, served over a crisp homemade graham cracker crust. 

I’ve included tons of detailed tips and important info in today’s post so you can make the perfect creamy cheesecake every time. For a visual how-to, be sure to check out my step-by-step video beneath the recipe!

How to make the creamiest, BEST Cheesecake Recipe! Oh, and there’s no water bath required!

Course: Dessert

Cuisine: American

Prep Time: 20minutes

Cook Time: 1hour 15minutes 

Cooling Time: 6hours

Total Time: 7hours 35minute

Servings: 12 slices

 

INGREDIENTS:

• Graham Cracker Crust¹
• 1 ½ cups graham cracker crumbs (170g)
• 2 Tablespoons sugar
• 1 Tablespoon brown sugar (can substitute white)
• 7 Tablespoons butter melted

Cheesecake

• 32 oz cream cheese² softened to room temperature (910g)
• 1 cup sugar (200g)
• ⅔ cups sour cream (160g)
• 1 ½ teaspoons vanilla extract
• ⅛ teaspoon salt
• 4 large eggs room temperature, lightly beaten

INSTRUCTIONS:

1. Preheat oven to 325F (160C).
2. Prepare Graham Cracker crust first by combining graham cracker crumbs, sugar, and brown sugar, and stirring well. Add melted butter and use a fork to combine ingredients well.
3. Pour crumbs into a 9” Springform pan and press firmly into the bottom and up the sides of your pan. Set aside.

Cheesecake

1. In the bowl of a stand mixer or in a large bowl (using a hand mixer) add cream cheese and stir until smooth and creamy (don’t over-beat or you’ll incorporate too much air).
2. Add sugar and stir again until creamy.
3. Add sour cream, vanilla extract, and salt, and stir until well-combined. If using a stand mixer, make sure you pause periodically to scrape the sides and bottom of the bowl with a spatula so that all ingredients are evenly incorporated.
4. With mixer on low speed, gradually add lightly beaten eggs, one at a time, stirring just until each egg is just incorporated. Once all eggs have been added, use a spatula to scrape the sides and bottom of the bowl again and make sure all ingredients are well combined.
5. Pour cheesecake batter into prepared springform pan. To insure against leaks, place pan on a cookie sheet that’s been lined with foil.
6. Transfer to the center rack of your oven and bake on 325F (160C) for about 75 minutes. Edges will likely have slightly puffed and may have just begun to turn a light golden brown and the center should spring back to the touch but will still be Jello-jiggly. Don’t over-bake or the texture will suffer, which means we all suffer.
7. Remove from oven and allow to cool on top of the oven³ for 10 minutes. Once 10 minutes has passed, use a knife to gently loosen the crust from the inside of the springform pan (this will help prevent cracks as your cheesecake cools and shrinks). Do not remove the ring of the springform pan.
8. Allow cheesecake to cool another 1-2 hours or until near room temperature before transferring to refrigerator and allowing to cool overnight or at least 6 hours. I remove the ring of the springform pan just before serving then return it to the pan to store. Enjoy!

NOTES:

I have not tested this recipe in a convection oven.

1) For more details on making this crust or to use whole graham crackers, please see my Graham Cracker Crust Recipe.

2) Make sure that you use the brick-style cream cheese, not the spreadable version that is available in tubs.

3) I recommend the top of the oven because it is usually the warmest place in my house (after it’s been on for over an hour). This will help to cool the cheesecake more gradually and will also help avoid cracks).

NUTRITIONAL INFO:

Serving: 1slice | Calories: 500kcal | Carbohydrates: 32g | Protein: 8g | Fat: 36g | Saturated Fat: 22g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 179mg | Sodium: 450mg | Potassium: 45mg | Fiber: 1g | Sugar: 24g | Vitamin A: 1200IU | Calcium: 80mg | Iron: 0.9mg

 

Move over green smoothie, make way for the new kid on the block. ♥️

There’s a new color in the world of smoothies and it is my favorite one!

What are your thoughts on a Blue Smoothie? Yay or nay? I am personally a huge fan of blue so it is definitely a yay for me.The color comes from blue spirulina, a nutrient dense aqua botanical that is rich in protein, vitamins, minerals and antioxidants. Besides the high nutritional content, it is known to boost the immune system and increases energy too. Powerful algae I have to say!

There’s a whole lot of goodness in just 1 serving of this people!

This blue smoothie recipe starts with frozen fruits. I love making smoothies using frozen fruits as the smoothies get really thick and yummy, just like an ice cream! Furthermore, frozen fruits can easily be stored in the freezer for a long time, so you can blend up some smoothies whenever you need one.

Actually, I think I need one right NOW

Prep time: 10 mins

Total time: 10 mins

Serves: 2

Ingredients:

• 2 tsp blue spirulina
• 1 large frozen banana or 2 small frozen bananas
• ¼ cup frozen blueberries
• ¼ cup frozen strawberries
• ⅓-1/2 cup plain yogurt (depending on how sour you like it)
• ⅔ – 1 cup milk (depending on the thickness you prefer)
• 1.5 tbsp sweetener of your choice (I used honey)

Instructions:

1. In a blender, add all of the above ingredients and blend till smooth.
2. Pour into 2 glasses and serve immediately.

This Slimming World chicken supreme is Syn free, quick and easy to make, and perfect for the whole family.

This comforting chicken supreme is packed with tender chunks of chicken and bacon – an easy chicken recipe that’s supremely satisfying

Lean meat with all the visible fat removed is a Free Food! Remove the skin from the chicken breast and trim the visible fat from the bacon… a total saving of 6 Sy

Prep Time: 5mins

Cook Time: 25mins

Course: Main Course

Cuisine: French

Servings: 2 

Ingredients:

• 2 skinless and boneless chicken breasts, thickly sliced
• 4 back bacon rashers, visible fat removed, roughly chopped
• 1 small onion finely chopped
• 2 cloves garlic finely chopped
• 200 g button mushrooms sliced
• 125 g plain quark
• 1 chicken stock cube made up with 100ml boiling water
• 1.5 tsp mustard powder
• Low calorie cooking spray
• Bunch of asparagus, woody ends snapped off
• 1 red and 1 yellow pepper, deseeded and roughly chopped

INSTRUCTIONS:

1. Heat a heavy based pan over a low-medium heat and spritz with low calorie cooking spray.
2. Add the onion and garlic and stir fry for 5 minutes, or until softened.
3. Put the asparagus and peppers in a non-stick roasting tin. Spray with low-calorie cooking spray and roast for 15-20 minutes or until tender.
4. Meanwhile, add the chicken stock, quark, and mustard powder to a large jug, and mix thoroughly until a sauce is formed.
5. Season with salt and pepper to taste.
6. Pour the sauce into the pan and stir well. Continue to simmer for 10 minutes, or until the sauce is reduced as desired.
7. Sprinkle with the parsley and serve with a third of a plate of the roasted veg and enjoy!

Notes:

The nutritional and Syn values provided are carefully calculated and correct at time of publication but may not always be completely accurate.

If you’re serious about sticking rigidly to your plan, it’s always worth doing your own calculations for extra peace of mind – and remember, we may be using different brands or variations of ingredients which can significantly impact the nutritional and Syn values!

Nutrition:

Calories: 358kcal

My salted caramel cheesecake is perfect for caramel lovers! It has caramel swirled inside and on top, plus plenty of flaky sea salt. Add pecans in the crust for even more flavor!

Course: Cake, Dessert

Cuisine: American

Prep Time: 25minutes

Cook Time: 50minutes

Cooling Time: 6hours 

Total Time: 7hours 15minutes

Servings: 12 servings

INGREDIENTS:

Crust:

• 1 ½ cups (170 g) graham cracker crumbs
• ⅓ cup (40 g) finely chopped pecans (see note)
• 2 tablespoons granulated sugar
• 1 tablespoon firmly packed light brown sugar
• 7 tablespoons melted salted butter

Cheesecake:

• 24 oz (680 g) softened brick-style full-fat cream cheese
• 1 cup (200 g) granulated sugar
• ½ cup (120 g) sour cream
• 1 teaspoon vanilla extract
• 3 large eggs room temperature
• 1 cup (236 ml) thick caramel sauce room temperature, divided (click link for homemade caramel sauce, see note)
• Flaky sea salt for sprinkling optional

INSTRUCTIONS:

For the crust

1. In a medium-sized bowl, combine graham cracker crumbs, finely chopped pecans, and sugars.
2. 1 ½ cups graham cracker crumbs,⅓ cup finely chopped pecans (see note),2 tablespoons granulated sugar,1 tablespoon firmly packed light brown sugar
3. Add melted butter to the crumb mixture and mix until crumbs are moistened.
4. 7 tablespoons melted salted butter
5. Press the mixture evenly onto the bottom and up the sides of a 9-inch springform pan.

For the cheesecake

1. Preheat the oven to 325°F (165°C).
2. In a large mixing bowl, combine cream cheese and granulated sugar. Use an electric mixer to beat on medium speed until smooth, creamy, and lump-free.
3. 24 oz softened brick-style full-fat cream cheese,1 cup granulated sugar
4. Add sour cream and vanilla extract and mix on low speed until combined.
5. ½ cup sour cream,1 teaspoon vanilla extract
6. In a separate bowl, lightly beat each egg with a fork, then add one at a time to the cheesecake batter, mixing on low speed until just combined. Scrape the sides and bottom of the bowl to ensure all ingredients are well incorporated.
7. 3 large eggs
8. Pour half of the cheesecake batter into the prepared crust. Drizzle ¼ cup (59ml) of caramel sauce evenly over the batter, then top with the remaining cheesecake batter.
9. 1 cup thick caramel sauce
10. Place the pan on the center rack of the preheated oven and bake for 50-55 minutes, or until the cheesecake is almost set (center will be jiggly like Jell-O, edges may puff slightly).
11. Turn off the oven, crack the door several inches, and let the cheesecake cool inside for 1 hour.
12. Remove from the oven to cool at room temperature until cooled completely then top the cheesecake with the remaining caramel sauce and transfer it to the refrigerator to chill completely (6 hours or overnight).
13. Once the cheesecake is fully chilled, remove the springform ring, sprinkle the surface of the cheesecake with flaky sea salt if desired, then slice and serve.
14. To store, reattach the springform ring and cover with foil.
15. Flaky sea salt for sprinkling

Notes:

Pecans:

You can measure pecans before or after chopping. You can actually chop them, or I’ve also had success placing them in a plastic baggie and smacking them with a rolling pin or the back of a spoon until they’re fine. For nut-free cheesecake, simply omit the pecans, no other changes needed.

Caramel sauce:

I highly recommend making your own caramel sauce using my caramel topping recipe.

Storing:

Store covered in the refrigerator for up to 5 days.

Nutritional Info:

Serving: 1serving | Calories: 334kcal | Carbohydrates: 44g | Protein: 12g | Fat: 13g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.3g | Cholesterol: 71mg | Sodium: 603mg | Potassium: 231mg | Fiber: 1g | Sugar: 36g | Vitamin A: 372IU | Vitamin C: 0.2mg | Calcium: 237mg | Iron: 1mg

This vibrant beet smoothie combines sweet and earthy beets with berries, banana and orange juice for a well-balanced flavor. Look for packaged cooked beets where the prepared fruits and vegetables are sold. Beets are high in belatins, an antioxidant that may help decrease inflammation in the body. Other nutrient-packed ingredients add even more anti-inflammatory power, like the anthocyanins in blueberries and the gingerol found in ginger.

 

Active Time: 5 mins

Total Time: 5 mins

Servings: 2

INGREDIENTS:

• 1 cup frozen strawberries
• 1 cup frozen blueberries
• 1 cup orange juice
• 1 (8.8-ounce) package refrigerated cooked beets (such as Love Beets)
• 1 medium banana, peeled
• 1 medium carrot, peeled and sliced
• 1 (1/2 inch) piece fresh ginger, peeled and grated

Directions

Combine strawberries, blueberries, orange juice, beets, banana, carrot and ginger in a blender; process until combined, about 30 seconds. Divide between 2 glasses. Serve immediately.

Nutritional Info:

Servings Per Recipe 2

Serving Size about 1 3/4 cups Calories 248Total Carbohydrate 58g 21%Dietary Fiber 9g 32%Total Sugars 38gProtein 4g 8%Total Fat 1g 1%Vitamin A 7258IU 145%Vitamin C 85mg 94%Vitamin E 1mg 9%Folate 60mcg 15%Vitamin K 20mcg 17%Sodium 79mg 3%Calcium 78mg 6%Iron 2mg 11%Magnesium 45mg 11%Potassium 694mg 15%

 

This 3-ingredient smoothie features frozen passion fruit that packs tons of floral notes and tart flavor. While any type of kiwi will work, we like yellow kiwi, which adds more flavor and natural sweetness and brightens the color. Taste and add a teaspoon or two of honey at the end to balance the flavor.

Active Time: 5 mins

Total Time: 5 mins

Servings: 1

 

INGREDIENTS:

• 1 cup frozen passion fruit
• 1 kiwi, peeled
• ½ cup reduced-fat milk or unsweetened nondairy milk
• 1 – 2 teaspoons honey (optional)

Directions:

Combine passion fruit, kiwi, milk and honey to taste (if using) in a blender; process on high speed until very smooth.

Nutrition Facts

252Calories4gFat52gCarbs8gProtein

 

 

As much as I love cooking, there are some nights when I absolutely just can’t be bothered.

For these kind of evenings, it’s always wise to have a couple of recipes up your sleeve that are fuss free, can be made from ingredients that you’ve probably already got in your fridge, and can be on the table in hardly any time at all.

IS THIS RECIPE REALLY SLIMMING FRIENDLY?!

Yes! Coming in at just 240 calories, this slimming friendly pizza calzone is also a great option if you’re a calorie counter.

MIXING AND MATCHING YOUR PIZZA CALZONE FILLINGS

Ham and mushroom is my favourite calzone filling, but you can get creative as you like. This kind of recipe is a great opportunity to get in some more speed foods, and use up anything that you might have in your fridge.

You could try peppers, pulled chicken, tuna, olives, fresh tomatoes, or anything else you might fancy.

You’ll notice that I’ve used light mozzarella cheese, and the main reason for this is that I find it’s less greasy when melted than some alternatives, so the wrap stays nice and crispy once cooked. Of course though, you can experiment with your favourite cheese if you’d prefer.

SERVING YOUR PIZZA CALZONE

This pizza calzone makes a filling meal, so you might find that it’s enough to serve it with a leafy salad.

If you’re really feeling hungry though, you could cook up some slimming chips as a side dish.

These calzones are quick, easy, and surprisingly filling. A great option after a long day at work!

Prep Time: 5mins

Cook Time: 20mins

Total Time: 25mins

Course: Main Course

Cuisine: Italian

Servings: 1 

INGREDIENTS:

• 1 Weight Watchers wrap
• 4 tbsp tinned tomatoes
• 40 grams light mozzarella grated
• 1 slice cooked ham chopped
• 2 mushrooms sliced
• 1 tbsp red onion finely sliced
• 1 egg beaten
• Low calorie cooking spray

INSTRUCTIONS:

1. Preheat your oven to 200 degrees.
2. Spritz a baking tray with low calorie cooking spray. Place the wrap on top, and spread the tinned tomatoes over one half, being careful not to get too close to the edge.
3. wrap tomato sauce
4. Add the mozzarella, ham, mushrooms, and onions. Brush the outer edges of the wrap with the beaten egg.

calzone filling

1. Fold over the wrap to form the calzone, and use the back of a fork to crimp together.
2. Brush the calzone with the beaten egg, and place in the oven for 10-15 minutes or until golden brown.
3. Remove from the oven, turn over, brush the opposite side with the beaten egg, and place back in the over for 10-15 minutes or until golden brown.
4. Serve and enjoy!

NOTES:

The nutritional values provided are carefully calculated and correct at time of publication but may not always be completely accurate.

If you’re serious about sticking rigidly to your plan, it’s always worth doing your own calculations for extra peace of mind – and remember, we may be using different brands or variations of ingredients which can significantly impact the nutritional values!

Nutritional Info:

Calories: 240kcal

This simple grape smoothie is so good, and very easy to make, that it is difficult to beat. Now you can enjoy the deliciousness of a smoothie without the lines or cost.

Making a fresh grape smoothie is very simple and it tastes fabulous. Not only is this smoothie recipe the perfect treat, but it is also a healthy snack you can enjoy without guilt.

Be sure to give this easy smoothie recipe a try, or save it for later. You won’t want to miss out on this easy smoothie recipe!

 Today we are excited to show you how you can easily make a Green Grape Smoothie from scratch with only a few additional ingredients included. You can also use other types of grapes, with this same recipe to make a Concord Grape Smoothie or a Red Grape Smoothie. 

The types of grapes you use will slightly change the flavor of your smoothie. But all types taste delicious when you make this simple grape smoothie recipe.

PREP TIME: 10mins

TOTAL TIME: 10mins

COURSE: Appetizer, Breakfast, Dessert, Drinks

SERVINGS: 2 glasses

INGREDIENTS:

• 3 cups green grapes
• 1 cup yogurt
• 3/4 cup apple juice
• 1/4 tsp lemon juice

INSTRUCTIONS:

1. Before you begin making your smoothie, it is best to buy fresh grapes, remove them from their stem, and thoroughly rinse them in cold water.
2. After they dry, transfer the grapes to a plastic freezer bag and freeze.
3. When your grapes are frozen solid, add to your blender along with yogurt and juice. Blend until smooth.
4. Pour your smoothie from the blender into your serving glass.
5. If desired top with whipped cream, then serve right away. Enjoy!

 

NOTES:

Any variety of grapes may be used for this recipe as long as they are seedless and have been completely frozen.

You may also choose to add a top of flavoring to this recipe if you wish. ½ tsp of vanilla or ¼ tsp of lemon juice often add a nice little bit of additional flavor.

Nutritional Info:

2 Servings Each serving is estimated to contain 222 calories. It is also estimated to contain 2.1g total fat, 7mg cholesterol, 92mg sodium, 42.8g total carbohydrates, and 7.9g protein. 

Crack Cake is incredibly moist and dense, with delicious warm hints of cinnamon and a buttery wine sugar glaze that takes this cake to new levels of pure decadence!

 COURSE DESSERT

 CUISINE AMERICAN

 PREP TIME: 15minutes

 COOK TIME: 1hour 

INGREDIENTS:

CAKE INGREDIENTS

▢1 yellow cake mix

▢3.4 oz. vanilla pudding mix

▢¼ cup packed light brown sugar

▢¼ cup granulated sugar

▢2 teaspoons cinnamon

▢5 large eggs room temperature

▢½ cup whole milk

▢½ cup vegetable oil

▢1 cup sour cream

▢½ cup sweet white wine I used a Riesling

GLAZE INGREDIENTS

▢½ cup salted butter

▢¼ cup sweet white wine

▢1 cup granulated sugar

INSTRUCTIONS:

1. Preheat the oven to 350°F. Grease a bundt pan with nonstick baking spray and set aside.
2. In a medium mixing bowl, beat together all of the cake ingredients.
3. Beat mixture until fully combined.
4. Pour batter into prepared bundt pan.
5. Bake for 50-60 minutes, or until a toothpick inserted into the cake comes out clean and the edges of the cake have pulled away from the pan.
6. In a small saucepan, heat butter wine and sugar for the glaze. Heat and stir until sugar is dissolved, then remove from heat.
7. Use a bamboo skewer or toothpick to poke holes all over the cake bottom (still in the pan).
8. Pour glaze over the cake and allow it to soak up the glaze. This takes 15-20 minutes.
9. Once the glaze is absorbed into the cake, loosen the sides of the pan with a spatula as much as possible. Turn the cake out of the pan onto a cake plate.
10. Cut and serve cake.

NUTRITIONAL INFO:

Calories: 518kcal | Carbohydrates: 70g | Protein: 5g | Fat: 24g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 6g | Trans Fat: 0.5g | Cholesterol: 101mg | Sodium: 464mg | Potassium: 107mg | Fiber: 1g | Sugar: 52g | Vitamin A: 472IU | Vitamin C: 0.2mg | Calcium: 144mg | Iron: 1mg

 

Creamy Beef Roasted Red Pepper Pasta Bake – Indulge in the ultimate comfort food with our creamy ground beef pasta recipe. This delectable dish features trofie pasta, roasted red peppers, and a heavenly blend of torn mozzarella and Parmesan. Baked to perfection, each bite is a symphony of flavors that will leave you craving more. Get ready to experience a mouthwatering culinary delight like no other.

There’s something undeniably irresistible about the combination of pasta and a hearty meat sauce turned into a delicious pasta bake. Imagine a bubbling casserole dish, brimming with layers of mouthwatering goodness, proudly displayed at the center of our table.

As a family, we value the time spent together at the dinner table, and I believe that enjoying a healthy, low-calorie meal doesn’t mean sacrificing the joy of sharing the same foods. That’s why I always make sure to include nutritious sides that encourage healthy eating habits for everyone. By incorporating wholesome ingredients and smart choices, we can all indulge in the same delicious spread while maintaining a balanced lifestyle.

Trust me, once you experience the magic of this dish, it will become an absolute favourite, and you’ll be inspired to recreate it again and again. So gather around the table, savour the delightful flavors, and revel in the knowledge that a healthy meal can be both satisfying and enjoyed by the whole family.

Variations on the the Recipe

Bring your own unique twist to the classic Creamy Beef Roasted Red Pepper Pasta Bake with these creative variations. Customize the dish to suit your preferences and add an exciting burst of flavor to your culinary creation. Here are a few ideas to get you started:

Vegetarian Option: Embrace a vegetarian lifestyle or simply explore meat-free alternatives by swapping the ground beef with plant-based ground meat. The plant-based version will provide a delicious and satisfying vegetarian option, without compromising on taste or texture.

Different Mince/Ground Meat: Experiment with various types of mince or ground meat to suit your preferences. Turkey, chicken, or pork mince can be excellent alternatives to beef, bringing their unique flavors and characteristics to the dish. Each variety will lend a distinct taste and create a delightful variation.

Additional Spicy Kick: For those who enjoy a fiery culinary adventure, amplify the heat level by adding a dash of hot sauce, such as Tabasco. This extra kick will infuse your pasta bake with an irresistible zing, tantalizing your taste buds with every bite.

Additional Flavor: Explore the depths of flavor by substituting sweet regular paprika with smoky paprika. The smoky variation will impart a rich, smoldering essence, adding complexity and a touch of intrigue to the dish. However, if you prefer a milder flavor, stick to sweet paprika for a more delicate taste.

Herbaceous Twist: Elevate the freshness of your pasta bake by incorporating fragrant herbs like basil, thyme, or oregano. The addition of these aromatic herbs will infuse the dish with a burst of natural flavors, enhancing its overall appeal and providing a delightful herbaceous twist.

Added Vegetables: Amp up the nutritional value and add vibrant colors to your dish by including additional vegetables. Choose vegetables that complement the flavors of the pasta bake, being mindful of their water content. Spinach, bell peppers, mushrooms, or any vegetable of your choice can be sautéed or lightly cooked before being added to the pasta bake, ensuring they retain their texture and flavor.

Unleash your culinary creativity with these variations, allowing you to personalize the Creamy Beef Roasted Red Pepper Pasta Bake to your liking. Whether you’re exploring different protein sources, enhancing the spice level, or infusing fresh herbs and vegetables, these modifications will elevate your dining experience and create a dish that truly reflects your unique tastes.

Tips for Freezing

To enjoy this scrumptious pasta bake on a busy weeknight or store leftovers for later, follow these freezing suggestions. Keep in mind that not everyone finds frozen, defrosted, and reheated pasta appealing due to its slightly overcooked texture. However, if you’re content with the outcome of frozen pasta dishes, you can confidently freeze this particular dish.

Creamy Beef Roasted Red Pepper Pasta Bake – This delectable dish features trofie pasta, roasted red peppers, and a heavenly blend of torn mozzarella and Parmesan. Baked to perfection, each bite is a symphony of flavors that will leave you craving more. Get ready to experience a mouthwatering culinary delight like no other.

PREP TIME: 15 mins

COOK TIME: 40 mins

TOTAL TIME: 55 mins

INGREDIENTS:

• olive oil spray
• 1 onion, finely diced
• 3 cloves of garlic, crushed
• 455g (1lb) of extra lean ground beef (mince)
• 1 teaspoon of sweet paprika
• salt and black pepper
• pinch of red chilli flakes (optional)
• 200g (7oz) of roasted red peppers (jarred in brine), drained
• 1 cup (240ml) of chicken stock
• 2 tablespoons of tomato paste (puree)
• 1 tablespoon of granulated sweetener
• 80ml of reduced fat single cream or half and half
• 240g of trofie pasta, uncooked – or use your preferred pasta shape)
• 90g (3oz) of fresh mozzarella, torn into pieces
• 30g (1oz) of freshly finely grated parmesan
• 2 teaspoons of dried parsley

INSTRUCTIONS:

1. Spray a deep ovenproof frying pan with olive spray
2. Add the onion and fry for a few minutes until softened.
3. Add in the mince and garlic and fry until browned.
4. Season well with salt and black pepper and stir in the paprika and pinch of chilli flakes if using.
5. Add the drained roasted red peppers, tomato paste, stock and sweetener to a blend and pulse until sauce like.
6. Pour this into the mince along with the cream , and simmer for 10 minutes.
7. Taste the meat sauce and season as needed to your desired taste with salt and black pepper
8. Cook the pasta in a pot of salted boiling water until al dente, reserve a 1/3 cup (80ml) of the cooked pasta water, then drain the pasta, spray with olive oil spray and toss to coat to prevent it from sticking together.
9. Preheat oven to 170c fan, 190c, 375f or gas mark 5
10. Add to the meat sauce, along with the reserved pasta water and stir until all combined and coated.
11. Scatter with the torn fresh mozzarella and sprinkle inbetween with the parmesan.
12. Bake in the oven for 20 minutes until cheese on top is melted and lightly golden
13. Sprinkle with the dried parsley and enjoy!!

Notes:

WW Points and other Slimming or Weight Loss programs: due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values

Gluten Free Friendly – use gluten free pasta and stock

Suitable for Freezing ❄️

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Nutritional Info:

Yield: 4

Serving Size

1 SERVING

Calories547TotalFat13gSaturatedFat7gTransFat0gUnsaturatedFat10gCholesterol66mgSodium521mgCarbohydrates54gFiber2gSugar4gProtein39g

Mexican Barbecue – tender chicken skewers marinated with a delicious Mexican blend of spices for the perfect barbecue meal.

Mexican Chicken Skewers

Barbecue food doesn’t need to be unhealthy and it doesn’t need to be the usual burger and sausages, there are so many possibilities for food you can cook on your grill. We had some lovely weather here over the weekend, so I decided to do a Mexican inspired Barbecue.

A simple seasoning blend to marinate some pieces of chicken thighs along with vegetables like mixed bell peppers and onion and these are cooked perfectly on the grill or barbecue

The marinade is for these skewers is so easy and uses ingredients most of us have on hand. It will also work well for shrimp, pork or beef.

PREP TIME: 20 minutes

COOK TIME: 15 minutes

TOTAL TIME: 35 minutes

Ingredients:

• 8 small boneless chicken thighs, any visible fat removed (approx 650g/22.5oz)
• 2 cloves of garlic
• 1 jalapeño pepper, seeds removed
• 3 tablespoons of tomato paste
• 2 teaspoons of cumin
• 2 teaspoons of paprika
• 1/2 teaspoon of oregano
• handful of fresh coriander
• juice of half a lime
• salt and black pepper
• 1 red bell pepper, chopped into square pieces
• 1 green bell pepper, chopped into square pieces
• 1 yellow bell pepper, chopped into square pieces
• 1 white onion, chopped, chopped into square pieces
• cooking oil spray

Instructions:

1. Add in the spices, jalapeno, lime juice, coriander and a good pinch of salt and black pepper to a mini food processor and pulse until a paste. Add in a little water at a time if needed to help it pulse.
2. Dice the chicken thighs into bite sized pieces, add the marinade to the chicken and toss to thoroughly coat.
3. Refrigerate overnight or for a few hours at least.
4. If using wooden skewers soak this in warm water for at least 30 minutes before cooking.
5. Then add the chicken to the skewers along with the peppers and onion (I alternate the pieces (so chicken, vegetable, chicken, vegetable on the skewer).
6. Spray the skewers or chicken and vegetables with cooking oil spray
7. Cook on a hot barbecue, turning frequently until chicken is cooked through (approx 15 minutes)
8. Alternatively you can bake these in the oven for 25-30 minutes at 220c, fan 200c or 425f (gas mark 7) or on a grill pan (approx 7 minutes each side)
9. Great served with Mexican Chopped Salad and Mexican Rice

Notes:

WW Points and other Slimming or Weight Loss programs – due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values. 

Nutritional Info:

Yield: 4

Serving Size: 1 SKEWER

Amount Per Serving

Calories251TotalFat7.1gSaturatedFat1.7gTransFat0gCholesterol159mgSodium434mgCarbohydrates11.2gFiber3gSugar3.7gProtein34.6g

Reach for this tropical sipper as a supercharged breakfast or afternoon pick-me-up.

Yields: 2

Prep Time: 5 mins

Total Time: 5 mins

Cal/Serv: 155

INGREDIENTS

• 1/3 c. coconut water
• 1/2 c. plain Greek yogurt
• 1 c. frozen sliced peaches
• 1 c. frozen mango chunks

Directions:

Step 1

1. Add coconut water and yogurt to blender, then top with peaches and mango.
2. Puree until smooth.

NUTRITIONAL INFO:

About 155 calories, 3 g fat (1.5 g saturated), 7 g protein, 35 mg sodium, 26 g carbohydrates, 3 g fiber

Ditch the bulky blender and whip up this easy smoothie recipe with an immersion blender! Coconut yogurt, frozen raspberries, and bananas create a creamy breakfast or snack treat.

Yields: 1 serving(s)

Total Time: 5 mins

Ingredients:

• 1/2 c. low-fat milk
• 1/2 c. low-fat coconut-flavored yogurt
• 2 c. frozen raspberries
• 2 bananas, peeled and cut into pieces
• Toasted coconut and raspberries, for serving

Directions:

Step 1

Using immersion blender, blend together milk and coconut-flavored yogurt with frozen raspberries and bananas.

Step 2

Serve topped with toasted coconut and raspberries.

Nutritional information (per serving):

About 520 calories, 7 g fat (3.5 g saturated), 21 g protein, 95 mg sodium, 105 g carbohydrate, 25 g fiber

 

 

As the weather heats up, we’re reaching for something refreshing to cool off on hot summer days. Enter: fruity, creamy summer smoothies. These blended bevs are not only easy to make, but celebrate the best of the season’s fruit in the most creative ways. Melting in that sweltering sun? Throw these fresh ingredients into the blender for easy-to-make healthy smoothie recipes you’ll be drinking all season long.

These recipes let summer flavors shine with bright citrus, strawberries and juicy peaches. Looking to get in more greens? Fruit may take the main stage, but hidden veggies also shine: Carrot blends seamlessly into a sweet mango smoothie, while spinach gives a nutrient boost to a delicious banana-honey option. Switch up your usual routine by making these slurpable drinks into smoothie bowls! Greek yogurt turns a tart raspberry smoothie into a thick, creamy mixture, perfect for topping with kiwi, coconut flakes, or chia seeds. The best thing about these summer drinks? They’re quick (less than 5 minutes!) and oh so simple to whip up, so you’ll be relaxing by the pool in no time.

Whether you’re looking for a more substantial summer drink recipe or a quick breakfast idea, blend up one of these fruity drinks for a new staple smoothie. Pick your favorite recipe (or try all four), pour it into your favorite fun glass and get to sippin’ in the sun!

Yields: 2 serving(s)

Total Time: 5 mins

INGREDIENTS:

MANGO MADNESS

1 c. orange juice

1/2 c. coconut yogurt

1 1/2 c. frozen mango

1 medium carrot, coarsely grated

STRAWBERRY FIELDS

1/2 c. coconut water

1/2 c. coconut yogurt

1 c. strawberries

1/2 c. frozen peaches

GREEN GODDESS

1/2 c. unsweetened almond milk

1/2 c. honey yogurt

2 bananas, cut into pieces and frozen

3 c. baby spinach

RAZZLE-DAZZLE

1/2 c. low-fat milk

1/2 c. nonfat Greek yogurt

2 c. frozen raspberries

2 bananas, peeled and cut into pieces

Directions:

Step 1

In blender, puree the ingredients until smooth.

Step 2

To make smoothie bowl: Make Razzle-Dazzle Smoothie and transfer to bowls. Top with kiwi slices, coconut flakes, and raspberries.

RAZZLE-DAZZLE SMOOTHIE

SERVES 1 About 430 cal, 2.5 g fat (1 g sat), 21 g pro, 100 mg sodium, 92 g carb, 16 g fiber

MANGO MADNESS SMOOTHIE

SERVES 1 About 445 cal, 4.5 g fat (4 g sat), 16 g pro, 100 mg sodium, 92 g carb, 8 g fiber

STRAWBERRY FIELDS SMOOTHIE

SERVES 1 About 225 cal, 4 g fat (4 g sat), 13 g pro, 85 mg sodium, 36 g carb, 4 g fiber 

GREEN MACHINE SMOOTHIE

SERVES 1 About 565 cal, 28 g fat (2.5 g sat), 17 g pro, 285 mg sodium, 73 g carb, 21 g fiber

Top this fruity smoothie with chopped almonds, shredded coconut, fresh kiwi, mango and blueberries.

Yields: 2 serving(s)

Total Time: 5 mins

Ingredients:

• 1 banana, sliced and frozen
• 1 c. frozen mango chunks
• 1 c. frozen pineapple chunks
• 1 c. almond milk

Directions:

1. In blender, pulse banana, mango, and pineapple with almond milk until smooth but still thick, stopping and stirring occasionally.
2. Add more liquid if needed.
3. Pout into 2 bowls.
4. Top as desired.

Nutritional Info:

Calories 180; Protein 3g; Carbohydrate 43g; Total Fat 2g; Dietary Fiber 5g; Sodium 90mg

 

Hunters Chicken – tender chicken breasts in a delicious homemade barbecue sauce with slices of smoky bacon, all topped with cheese and baked until melted and golden. 

PREP TIME: 15 minutes

COOK TIME: 40 minutes

TOTAL TIME: 55 minutes

INGREDIENTS:

• 2 large uncooked boneless skinless chicken breasts (approx 250g/9oz each)
• 8 slices of uncooked back bacon (trimmed of visible fat)
• 100g (7oz) of mozzarella
• 60g (2.1oz) of cheddar
• pinch of black pepper

For the sauce:

• 1 400ml can of crushed tomatoes (or use passata)
• 1 cup (240ml) of water
• 1 small onion, halved and sliced thinly
• 2 cloves of garlic, minced
• 3 tablespoon of 100% pure maple syrup (do not use sugar free)
• 2 teaspoons of paprika
• 2 teaspoons of smoked paprika (not the hot variety)
• 1 tablespoon of balsamic vinegar
• 1/2 tablespoon of apple cider vinegar
• 1 tablespoon of light soy sauce
• 1 tablespoon of dark soy sauce (ensure it says dark on the bottle)
• 1 teaspoon of yellow mustard
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 2 tablespoon tomato paste (puree) – add four if using passata
• optional: liquid smoke (I add 1/2 teaspoon)
• low calorie spray

INSTRUCTIONS:

1. Carefully Slice the two chicken breast into 4 cutlets, by using a sharp knife to cut the chicken breasts in half crosswise.
2. Place the cutlet in a ziplock bag one at a time and use a meat tenderiser or rolling plan to flatten. Set aside.
3. Spray a deep frying pan over a medium high heat with cooking oil spray.
4. Add the onion and garlic and fry until softened.
5. Add in all other ingredients for the sauce, bring to a boil, reduce heat slightly, cover and and let the sauce bubble to reduce down and really thicken (approx 10 minutes, don’t put the heat too low), ensure you let the sauce reduce down and thicken before proceeding to the next steps, or your sauce will be too runny.
6. Preheat oven to 200c, 180c fan, 400f, gas mark 6
7. Once the sauce has thickened, add the sauce in a even layer to baking tray or oven proof dish.
8. Place the flattened chicken breasts into the sauce. Brush over the top with the barbecue sauce to ensure they are all fully coated.
9. Place 2 slices of bacon on top of each chicken breast, and again brust over the top with the barbecue sauce, so that the bacon pieces are also fully covered.
10. Top with the cheese and pinch of black pepper and bake in the oven for approx 20 minutes until chicken is cooked through and cheese is melted.
11. You can then place under a medium heat on the grill (broil) until the top is golden.
12. Serve with your choice of sides and enjoy!!

Notes:

This recipe is gluten free, Slimming World and Weight Watchers friendly

Slimming World – 1 HEa and 2 syns per serving

WW Green Smart Points – 8 per serving

WW Blue Smart Points – 6 per serving

WW Purple Smart Points – 6 per serving

Nutritional Info:

Serving Size

1 SERVING

Amount Per Serving

Calories436TotalFat14.6gSaturatedFat8.2gCholesterol45.6mgCarbohydrates25.2gFiber4gSugar15.8gProtein49.1g