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
flavour.
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
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
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.
Ready in
15 min
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.