Sloppy Joe Wraps

10 Propoints per Serving (475 Calories)

Sloppy Joe Wraps019717b265d718fa0d0ea9fce18068b2e1b58f9bb8

Serves 4

  • 1 Onion
  • 500g Minced Beef
  • 2 Garlic Cloves
  • 2tbsp Tomato Puree
  • 3tbsp Tomato Ketchup
  • 1tsp English Mustard Powder
  • ½ tsp Beef Stock Cube
  • 1 Green Pepper
  • 1tbsp Worcestershire Sauce
  • 4 Wraps
  1. Fry the onion for 5 minutes
  2. Add the garlic, mince and season on medium heat for 4-5 minutes
  3. Add the tomato puree, ketchup, mustard and stock cube
  4. Add 300ml boiling water, stir in green pepper and simmer for 10 minutes until mixture has thickened.
  5. Stir in the Worcestershire sauce. Fill the wraps with the mixture

Cheese Muffins

124 Calories or 3 Propoints

Cheese Muffins

Makes 12

  • 175g Plain Flour
  • 2 tsp Baking Powder
  • 2tbsp Caster Sugar
  • 1tsp Paprika
  • 2 Eggs
  • 120ml Milk
  • 50g Butter
  • 1tsp Thyme
  • 50g Cheddar Cheese
  1. Preheat the oven to Gas Mark 5 (190c). Line a muffin tin with cases
  2. Sift the flour, caster sugar, baking powder and paprika into a bowl. Make a well in the centre
  3. Combine the eggs milk, melted butter and thyme in another bowl and mix
  4. Add the milk mixture to the dry ingredients and stir lightly
  5. Place a spoonful in each case, divide the cheese among them
  6. Top with the rest of the mixture
  7. Bake for 25 minutes

Lemon Chicken

Another from the Hairy Dieters-4 Propoints per Serving

Lemon Chicken

Serves 4

  • 4 Chicken Breasts
  • 1 Egg White
  • 2tsp Cornflour

Sauce

  • 100ml Chicken Stock
  • Juice of 2 Lemons
  • 1tsp Caster Sugar
  • 1 tbsp Light Soy Sauce
  • 1 tbsp Rice Wine
  • 3 Garlic Cloves
  • ½ tsp Chilli Flakes
  • ½ tsp Cornflour
  1. Whisk the egg white and cornflour to make a smooth paste. Pour over chicken
  2. Chill for 20 minutes
  3. Fry the chicken in hot wok until golden. Remove from the wok.
  4. To make the sauce add the chicken stock, lemon juice, sugar, soy sauce, rice wine, garlic cloves and chilli flakes and season well
  5. Bring to the boil and then simmer for a minute
  6. Mix the cornflour with some water until makes a smooth paste
  7. Pour into sauce and stir until thickened
  8. Return the chicken to the wok and simmer until warmed through
  9. Allow to sit before serving

Sticky Asian Chicken

469 Calories per Serving (12 Propoints)

Sticky Asian Chicken

Serves 4

  • 6 Boneless, Skinless Chicken Thighs
  • 1 ½ tbsp Soy Sauce
  • 1tbsp Tomato Ketchup
  • 1tbsp Grated Fresh Ginger
  • 1tbsp Honey
  • 2 Garlic Cloves
  • 1tbsp Sesame Seeds
  • 150g Noodles
  • 400g Pak Choi (or Broccoli)
  • 1tbsp Oyster Sauce
  1. Preheat the oven to Gas Mark 7 (220c)
  2. Mix the chicken with the soy sauce, honey, ketchup, ginger and garlic.
  3. Place in a lined baking dish
  4. Cook for 25 minutes, halfway through turn and coat with sesame seeds
  5. Meanwhile cook the noodles according to the packet instructions
  6. Stir fry the pak choi for 2 minutes and add the noodles and toss in the oyster sauce and chicken juice
  7. Serve with the sliced chicken on top

Smashed-Up Chicken

258 Calories (6 Propoints per Serving)

Smashed-Up Chicken01a62476f2ab6ec1f16a24d1a53348e784604cfac4

Serves 4

  • 4 Chicken Thighs
  • 200g Button Mushrooms
  • 1 Leek
  • 100ml White Wine
  • 125ml Chicken Stock
  • 3 Garlic Cloves
  • 1tsp Tarragon
  • 1tbsp Lemon Juice
  • Zest 1 Lemon
  • 2tbsp Capers
  • 2tbsp Crème Fraiche
  • 200g Pasta
  1. Cook the pasta according to the packet instructions
  2. Smash up the chicken until thin, cut into stripes. Season.
  3. Fry the chicken into brown. Remove from the pan.
  4. Fry the leek. Add the leek after a few minutes
  5. Add the wine and stock until reduced by half
  6. Add the garlic, tarragon, lemon juice and zest. Cook for another 2 minutes.
  7. Add the capers
  8. Remove pan from the heat and stir in the crème fraiche.
  9. Mix through the chicken