Cream of Chicken Soup

Soup

POINTS Value: 2.5
Servings: 4
Preparation Time: 10 min
Cooking Time: 20 min
Level: Moderate


Ingredients
175g skinless chicken breast
2 celery sticks, finely chopped
1 onion, finely chopped
2 garlic cloves, crushed
300ml vegetable stock
1 tbsp plain flour
300ml semi-skimmed milk
1 tbsp chopped fresh parsley
2 tbsps low-fat yogurt
chopped chives to garnish

Instructions
1. Chop the chicken into small pieces.

2. heat a large, non-stick saucepan. add the chicken, celery, onion and garlic and dry-fry for 2-3 minutes.

3. pour in a little of stock, then sprinkle the flour over and mix well. Cook the flour for 1 minute before gradually mixing in the remaining stock and then the milk.

4. Simmer gently for 10-15 minutes to allow the soup to thicken. Stir in the parsley. Just before serving, remove from the heat and stir in the yogurt. Garnish with a few chopped chives.

Tips

You can add canned or frozen sweetcorn to this rich soup just remember to add the extra points

Tandori Chicken with Fresh Mint Sauce

Starter

POINTS Value: 4.5

Servings: 4

Preparation Time: 10 min

Cooking Time: 10 min

Level: Easy

Ingredients

600 g chicken breast, uncooked, skinless, (4 breasts)
2 tablespoon Curry tandoori Paste
125 g low-fat plain yogurt,
2 tablespoon fresh mint, finely chopped
1 tablespoon fresh lime juice
1 clove garlic, crushed
1 medium portion cucumber, thinly sliced

Instructions
1. Brush chicken all over with tandoori paste. Place in a glass bowl and cover with plastic wrap. Place in the fridge for 10 minutes to marinate.


2. Preheat grill on high. Add chicken and cook for 3-4 minutes each side or until brown all over and cooked through. Transfer to a plate and cover to keep warm.


3. Combine the yogurt, mint, lime juice and garlic in a bowl. Season to taste with salt and pepper.


4. Arrange the cucumber and some mixed green salad leaves on plates. Use a sharp knife to cut each chicken breast into thick slices and arrange on each plate. Drizzle with mint yogurt sauce and serve immediately

Tip
This chicken is more flavoursome when marinated in the tandoori paste up to 24hrs before cooking. Any leftover cooked chicken can be stored in an airtight container in the fridge for 1-2 days and used in sandwiches, wraps and salads. Delicious served hot or cold.

creamy chicken curry

Main


POINTS Value: 5.5
Servings: 4
Preparation Time: 10 min
Cooking Time: 20 min




Ingredients

1 spray low-fat cooking spray
4 medium chicken breast, uncooked, skinless, boneless, flattened
450 g broccoli, florets
1 can cream of chicken soup, 140ml (5 fl oz)
100 ml sour cream
40 g raisins
1 teaspoon curry powder
25 g half-fat cheddar cheese, grated

Instructions

1. Spray a non-stick frying pan with cooking spray and fry the chicken over a medium-high heat for about 5 minutes each side. Remove from the pan and cut into cubes.


2. Meanwhile, place the broccoli and 1 - 2 tablespoons of water in a microwaveable dish. Cover and microwave on high just until broccoli is vibrant green, about 3 minutes. Drain and place broccoli in pan over medium low heat.


3. In a large bowl mix together the soup, sour cream, raisins and curry powder. Fold in the chicken cubes, and then add the chicken mixture to the broccoli. Cook for 3 minutes, stirring occasionally, do not let the mixture boil.


4. Sprinkle grated cheese on top, cover, remove from the heat and let stand for 5 minutes. Serve immediately with rice or couscous, remembering to add the extra Points for this.