Prawns with Cous Cous and Mango and Chili Salsa - 5 ProPoints

Serves 1

Ingredients:

Salsa;
1/2 mango
1 red chilli de-seeded
Juice 1/2 Lime
1 Spring onion

Cous Cous;
30g
Boiling water

Prawns:
8 king prawns peeled and defrosted
1 tsp Chili rapseed oil
15g light soy sauce
1 clove garlic peeled and grated
Juice 1/2 lime

Method;
1. Mix the rapseed oil, soya sauce, garlic and lime juice and marinate the prawns

2. While the prawns are marinating, cover the Cous Cous with boiling water and allow to soak

3. Put all the salsa ingredients into a food processor and blitz until finely chopped.

4. Cook the prawns on a high heat in the marinade until pink 3-4 mins

5. Mix the Cous Cous and salsa together and serve with prawns on top. Can be eaten hot or cold

Tuna Steak with Cous Cous and a Mango and Chilli salsa - 8 ProPoints

Serves 1

Ingredients:

Salsa;
1/2 mango
1 red chilli de-seeded
Juice 1/2 Lime
1 Spring onion

Cous Cous;
30g
Boiling water

Tuna;
140g Tuna steak
Juice 1/2 lime
15g Soy sauce light

Method:

1. Put all the ingredients for the salsa into a food processor and blitz until fine

2. Cover the Cous Cous with boiling water and leave covered to soak up the water

3. Heat a non stick frying pan on high. Cook the tuna steak for 2-4 mins on either side depending on how rare you like it

4. Mix the Cous Cous and salsa together and serve the tuna on top

Parma Ham & Melon Salad - 5 ProPoints (Serves 2 as a side or 1 as a Meal)

Ingredients:

Half a Honeydue Melon

2 Slices Parma ham

1 tsp basil (dried)

4 tsp Olive Oil

Juice 1/2 Lemon

Salt

Pepper

1 tablespoon Balsamic Vinegar

Method:

1. Scoop the seeds out of the middle of the melon and then use the spoon to gouge out lumps of the melon and place on a plate.
2. Arrange the slices of parma ham around the melon
3. Spoon over the balsamic vinegar
4. Mix the basil, oil, lemon, salt and pepper into a dressing and pour over the melon and panchetta.

Egg Fried Rice - 7 ProPoints per serving (Serves 2)

Ingredients
80g Basmati Rice
1 Egg
4 sprays low cal oil
1/2 chili chopped and de-seeded
1/2 red pepper finely diced
2 spring onions Finely sliced
1 inch ginger grated
1 clove garlic grated

Method:

1. Cook the rice according to the packet instructions
2. In a frying pan / wok heat the oil and stir fry the veggies for about 3 mins and remove
3. Add the egg to the pan and scramble till really dry then add the cooked rice and combine
4. Add the veggies and stir fry for another 2 mins
5. Serve as a side dish

Add 8 King Prawns per person for 1 additional ProPoint for a main course

Jamie Olivers Jerk Chicken - 14 ProPoints (Serves 4)

Ingredients

4 chicken breasts

4 spring onions

small bunch fresh thyme

3 fresh bay leaves

ground cloves

ground nutmeg

ground allspice

3 tbs rum

2 tbs cider/red wine vinegar
1 tbs runny honey

1 Scotch bonnet chilli (or 2 red chillies)

4 cloves garlic

Utensils:
Food Processor
Pestel and mortar
Griddle Pan / Non Stick Frying Pan
Oven proof dish

Method

1.  Turn your oven to 220C. Oil a griddle pan, or a normal pan if you haven't got a griddle, and get it roasting hot. Butterfly the chicken breast cutting it from the fattest part so that it is still held together at the skinniest part. This helps it cook quicker.
2. Put the chicken skin-side down in the hot pan and then leave it alone for about 5-6 minutes. Don't poke it about because you want the skin to go crispy and a bit charred and you've got a better chance of that happening (this goes for steak, too) if you just let it get on with it.
3. Chop up the spring onions a bit and put in a foodprocessor with all the other sauce ingredients.
4. Pour your whizzed jerk sauce into an oven dish. Then remove the chicken from the pan and place skin-side up in the pool of sauce. Drizzle over, if you like, an extra tablespoon of honey, more salt and pepper and sprigs of thyme and rosemary if you want it to look nice. Jamie's advice, which I always now follow (because it's love, after all) is that you should smush oil over herbs before scattering them on top of a dish like this so that they cook rather than frazz.
5. Cook on a high shelf for 15 minutes.

This is taken from Jamie Oliver's 30 minute meals and must be adapted according to your oven etc. Make sure that the chicken is cooked the whole way through before serving!

for an extra  7 ProPoints I serve this with home made egg fried rice

  

Orange and Fennell Salad - Snack Girl's Reciepe (0 ProPoints)

Another delicious snack from Snackgirl (http://www.snack-girl.com/snack/orange-fennel-salad-recipe-healthy-snack/) 

 

(serves 8)
1 tablespoon white-wine vinegar or white vinegar
5 navel oranges
2 pounds fennel bulbs
salt (to taste)
1. Slice the fennel. Trim the ends, quarter lengthwise, core, and thinly slice. Chop 1/4 cup of the green fronds for looks.
2. Slice the oranges. Using a cutting board that captures juices, slice off both ends of each orange. Cut away the peel and the white pith so you are left with the ORANGE of the orange. Halve orange from top to bottom; thinly slice crosswise.
3. Place oranges and fennel in bowl with juices that accumulated on cutting board. Store until ready to serve. At serving time, mix in vinegar and salt to taste.
89 calories, 0.4 g fat, 21.8 g carbohydrates, 2.5 g protein, 6.3 g fiber, 0 PointsPlus

Grapefruit... Snackgirls thoughts

I love grapefruit. I love the bitterness and the tang. But, I HATE the nightmare of getting it ready to eat. I always remember a friend of mine asking me what I was eating at the kitchen table one morning. I told him it was a grapefruit, would he like some there was another half there. He simply replied 'no way, it looks like way too much work'...

Anyway, have a look at her tips and a read of some of her articles!

http://www.snack-girl.com/snack/grapefruit-sweeter/?e=SVze5xdn