Stuffed Chicken Breasts

Ready in

60 min

Serves 6
1 Serve = 1 ½ CC + 1 Protein + ½ Fat
Good Choice Recipe   

Prep: 25 Min
Cook: 35 Min

800g chicken breast, debone and skinless 

200g onion, chopped 
20ml (4 tsp)
Weigh-Less Extra Virgin Olive Oil
250g frozen spinach, defrosted and chopped 
5ml (1 tsp) dried mixed herbs
Salt and freshly ground pepper for seasoning
250g fat-free plain smooth cottage cheese 
1 egg 
125ml (½ cup) soft white, bread crumbs 

In a pan, sauté the onions until limp. Add the remaining stuffing 
ingredients and season to taste. Slice a hole into the chicken, and spoon the stuffing into the chicken. Place the stuffed chicken in a greased oven-proof dish and season. Bake in a preheated oven at 180°C (350°F, Gas Mark 4) for about 35 minutes. Remember not to over-cook the chicken as it will be dry. Serve with boiled rice and green salad from daily allowance.

Serves 4
1 Serve = 1 Protein + 1 Fat 
Best Choice Recipe

Prep: 20

Cook: 25

20ml (4 tsp) Weigh-Less Extra Virgin Olive Oil
400g chicken breasts
2 cloves garlic, crushed 
200g carrots cut into strips 
100g onions, sliced 
100g celery stalks, sliced 
100g green pepper, cut into strips 
100g red pepper; cut into strips 
5 spring onions, sliced 
250g mushrooms, sliced 
45ml (3tbsp) soy sauce 
Salt and black pepper 

Heat the oil in a pan, add the chicken, 
crushed garlic and sauté until cooked. 
Add the vegetables and stir-fry until
vegetables are tender but still crisp. Add the soy sauce and season 
with salt and black pepper. Serve with spaghetti or noodles from daily allowance.

Chicken Stir Fry

Ready in

60 min

Apple-Honey Grilled Chicken

Ready in

30 min

Serves 4 
1 Serve = 1 Protein + 1 Fat + ¼ Fruit
Best Choice Recipe 

Prep: 10 min

Cook: 20 min

85ml apple sauce, sugar-free 
20ml (4 tsp) honey 
15ml (1tbsp) mustard - Dijon style 
2ml (½ tsp) cinnamon
2ml (½ tsp) Salt 
400g chicken breasts halves
20ml (4 tsp) Weigh-Less Extra Virgin Olive Oil

In a small bowl, combine all the ingredients except chicken; blend well. Brush chicken with sauce mixture. Heat oil in a pan and fry chicken over medium heat. Cook for 15 to 20 minutes or until chicken is tender and juices run clear. Turn chicken occasionally and brush frequently with the sauce mixture.

Brazilian Chicken

Ready in

45 min

Serves 4 
1 Serve = ½ Veg + ½ Fruit + 1 Protein + 2 Fat
Best Choice Recipe 

Prep: 15 min

Cook: 35 min

1 lemon, cut in half
400g chicken breasts
40ml Weigh-Less Extra Virgin Olive Oil
100g onion, roughly chopped 
100g green pepper, roughly 
chopped salt and pepper to season
30m1 (2tbsp) chopped cilantro 
170ml chicken broth, warmed
120ml Namaqua Extra Dry Crisp White Wine
400g canned Pineapple in fruit juice, cut into chunks and drained
2 firm bananas, cut in chunks
240g tomatoes, cut in wedges

Squeeze lemon juice over 
chicken. In a pot, heat olive oil over medium high heat. Add chicken, skin side down, and cook until brown, about 6 minutes. Turn chicken and reduce heat to medium. Place onion and green pepper on top of chicken; cook about 10 minutes longer. Place chicken on top of vegetables, sprinkle with salt, pepper and 
cilantro. Pour chicken broth and wine over all and simmer, 
uncovered for about 10 minutes. 
Add pineapple, bananas and 
tomatoes; heat through about 5 
minutes. Serve with rice from daily allowance.

Smoked Chicken Wrap

1 Serve = 1½ Protein + 1 CC + 1½ Fat + ½ Fruit
Serves 1
Best Choice Recipe

Prep: 10 min

90g smoked chicken breast, shredded
1 Weigh-Less Wrap
10g avocado pear, cubed
60g peach, cubed
45ml Weigh-Less Reduced Oil Dressing
20g lentil sprouts

Mix chicken, avo, peach 
and the low oil dressing 
together in a bowl.  
Spoon onto the wrap, 
roll and secure with a tooth pick. 

Garnish with the sprouts.

Tip: Substitute the smoked chicken
for smoked salmon for a different 

Ready in

10 min


Honey & Mustard Chicken

1 Serve = 1 Protein + 1 Fat
Serves 6
Good Choice Recipe

Prep: 20 minutes + marinating time of 2 hours

Cook: 1 hour 20 minutes

6 skinless chicken breasts (100g each raw weight)   
30 ml olive oil                                                                                5 ml seasoned salt                                                                        1 chicken stock cube                                                                      5 ml curry powder                                                                          50 ml whole grain French mustard                                              30 ml honey                                                                                  5 ml lemon juice
5 ml cornflour                                                                                125 ml fat-free plan yogurt          
                                                                                                        Place the chicken breasts in roasting pan.In 
a small saucepan, heat the olive oil,
seasoned salt, crumbled chicken stock cube, 
curry powder, mustard, honey and lemon 
juice until it has a smooth consistency.  Pour
the sauce over the chicken and allow it to 
marinate for an hour or two.Preheat the 
oven to 180°C. Thoroughly
mix the cornflour 

in the yogurt and stir into the chicken and 

marinade.Place the roasting pan into the

oven and bake, covered, for 60 minutes.

Drain the sauce and bake the chicken, uncovered, 
for a further 15-20 minutes.Serve with 
vegetables, salad or carbs from your daily
allowance. Use the left over sauce as a gravy.         


Ready in

220 min

Weigh-Less Avo and Thyme Chicken burger

Ready in

15 min

1 Serve = 2CC + 1 Protein + 1½ Fat  

Serves 4

Better Choice Recipe


Prep: 5 min

Cook: 10 min 


4 x 100g chicken breasts                                    

2 tbsp dried thyme leaves                                  

1 large lemon                                                      

4 wholewheat rolls                                                

Weigh-Less Non- Stick Spray                            

1 Avocado, halved, sliced                                

90ml Weigh-Less Reduced Oil Dressing          

Baby spinach

Place chicken between two sheets of non- stick baking paper and beat with a mallet until about 1cm thick. Grate the rind of the lemon and juice the pulp. Mix the lemon rind and juice with the thyme and add the chicken breasts. Heat a non stick pan coated lightly with non stick spray. Fry the chicken breasts for five minute per side, or until cooked through. Arrange baby spinach on roll bases. Top with avocado, chicken and reduced oil dressing. Cover with roll tops and serve.      


Sweet Apricot Chicken

Ready in

65 min

Serve = 1 Protein + ½ Fat + 1 ½ Fruit
Serves 6
Good Choice Recipe

Prep: 15 min

Cook: 50 min

6 skinless chicken breasts  (100g each, raw weight)            1x46g packet brown onion soup                                            15 ml olive oil                                                                      100g small onions , peeled  and cut into rings           

16 dried apricot halves                                           

500ml apricot fruit juice    

Dust the chicken breasts with soup powder.
Heat the olive oil and brown the chicken.
Place the chicken breasts in a roasting pan 
with the peeled pickling onions and the 
dried apricot halves. Pour the apricot juice over the chicken,
cover and bake at 180°C for 30 minutes.

Uncover the pan and bake for a further 15-20 minutes.

Serve with vegetables, salad or carbs from your 
daily allowance.

Chicken and Mushroom Pasta

1 Serve = 1 CC + 1 Veg + 1 Fat + 2 ½ Protein 
Serves 4

Better Choice Recipe

Prep: 20 Min          

Cook: 20 Min

280g pasta, cooked
200g Sundried tomatoes
400g chicken fillets, cut into strips
120g low fat hard cheese, grated
200g button mushrooms, sliced
1 green pepper, cubed
200g courgettes, sliced
1 onion, cut into rings
20ml (1 ½ Tbsp) Weigh-Less Extra Virgin Olive Oil
Salt and pepper

Heat the oil in a large saucepan. Add the chicken and suate until cooked. Set aside. Add the mushroom, courgettes, peppers and suate for 10 minutes. Place the pasta in a bowl. Add the vegetables, chicken, tomatoes and onion. Season with salt and pepper. Sprinkle with grated cheese.
Toss to combine. 

Ready in

40 min

Indian Pita Sandwich

1 Serve = 2 Complex Carb  + 1 Fat + 1 Milk 

Serves 1

Best Choice Recipe

Prep: 10 min

Cook: 10 min


175ml low fat plain yoghurt

5ml (1tsp) olive oil

2ml (½ tsp) hot pepper sauce

15ml (1 tbsp) mango chutney / pickle

½ cucumber, cubed

120g tomato, sliced

1 small green pepper, diced

30ml (2 tbsp) dill, parsley, mint, chopped

60g brown pita bread


Combine the yoghurt, oil, pepper sauce in a bowl.  Mash until well mixed. Add the chutney, cucumber, pepper, dill, parsley, mint and mix.  Slit the pita bread on one side, place the tomato slices in one layer. Spoon the filling onto the tomato slices and serve.

Ready in

20 min