Wednesday, February 1, 2012

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

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

  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)


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

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


  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