well done for starting again,its a battle but you can win the fight.
here are a few recipes that you can cook for yourself and friends.
best of luck!
CHICKEN SALTIMBOCCA 51/2 Pt's per serving(for 4 persons)
4 x 150g chicken breasts
8 fresh rosemary sprigs
8 slices parma ham or prosciutto
low fat cooking spray
4 tbsp Marsala or sweet sherry
200ml (7fl oz) light chicken stock
to serve:
450g new potatoes,boiled
4 handfuls of rocket or watercress
1. Preheat oven to gas 5/190'C/fan oven 170'C.
Flatten the chicken breasts.Place them on a board,cover with cling film and bash with rolling pin to a thickness of 1/2 inch.Cut each breast in half,place a rosemary sprig on top then wrap a piece of parma ham around each.
2. Spray a nonstick pan with low fat spray,place over high heat and brown the chicken pieces on each side.transfer to baking tray and pop in the oven for 6-8 mins until chicken is opaque.
3. Add the marsala and stock to frying pan and bring to boil,stirring.Bubble until the liquid is reduced by half.Serve the chicken with the potatoes and topped with a little sauce.Garnish with rocket or watercress.
SICILIAN SAUSAGE FETTUCINE 61/2 pts per serve(serves 4)
low fat cooking spray
1 small onion,finely chopped
2 quality sausages,skinned(150g sausagemeat),shaped into small lumps
2 plump garlic cloves,crushed
1 tsp fennel seeds
pinch of chilli flakes
4 tbsp red wine
220g canned chopped tomatoes
240g dried fettuccine pasta
handful fresh basil
40g freshly grated parmesan
1. heat frying pan and spray with low fat spray.soften the onion for 2 mins then push to the side of pan,spray again with low fat spray and add sausagemeat.brown for 2-3 mins.
2. Add the garlic,fennel seeds and the chilli flakes and stir in the onions.add the wine and the tomatoes,season and cook until the mixture is quite dry-about 15 mins.
3. M,eanwhile cook the pasta according to packet instructions.drain,reserving a small cup of cooking water.return the pasta to the pan with the sauce,stir everything together well and add a little of the water to loosen.serve scattered with the basil leaves and some parmesan.
BEEF MASSAMAN 7 pts per serve (serves 4)
low fat cooking spray
1 large onion,chopped finely
3 garlic cloves,crushed
1/2 tsp cayenne pepper
1 tbsp ground coriander
1/2 tsp ground groung cumin
450g braising steak,cubed and all fat trimmed
350g potatoes,peeled and diced
2 whole cardamoms
1 cinnamon stick
1/2-1 tsp lazy chilli(fresh chopped chillies preserved in vinegar)
200ml reduced fat coconut milk
200ml beef or chicken stock
2 tsp tamarind paste
1 tbsp thai fish sauce
1 tbsp brown sugar
120g thai jasmine rice
chopped fresh coriander,to garnish
1 Preheat oven to gas 4/180'C/fan oven 160'C.Heat a large deep flflameproof casserole dish and spray with low fat spray.add onion and garlic and saute for 3-4 mins until the onions start to soften.
2. Add the cayenne,coriander,cumin and the steak and fry gently for 1-2 mins,making sure the spices don't burn.
3. Add the remaining ingredients except for the rice and coriander,add 100ml cold water and bring to boil,stirring occasionally.
4. Cover and place in oven for 1 1/2 hrs until the beef is tender.cook the rice according to packet instructions.serve with the rice and plenty of fresh coriander.