Chicken Parmigiana Jaffle

Serves 2

5 points

120g raw skinless chicken breast

1/2 tsp tomato paste

4 slices bread

2 slices Kraft free cheese

30g lean ham sliced

In a pan that has been coated with spray oil, fry chicken until cooked. Cut into slices. Spread tomato paste over 2 slices of the bread. Top with chicken, cheese and ham. Place remaining bread slices on top. Place in a heated jaffle iron that has been coated with oil.

From Symply Too Good To Be True book 5

Railway chicken

This is an updated version of the railway curries once served in the dining cars. It's delish!!!

Serves 4

4.5 points

1 large onion, finely chopped

4 cardamom pods

3 cloves

1 cinnamin stick

1 tbsp garlic and ginger paste (I used minced)

2tsp garam masala

1/4-1/2 chilli powder

1/2 tsp asofoetoda

2tsp salt

600g minced chicken

1 potato, scrubbed and cut into 5cm pieces

400g canned tomatoes

125 ml water

1 bay leaf

1 large carrot, coarsley grated

Spary a pan with a tight fitting lid with oil. Add the onion and cook, stirring occasionally. (I add a little water to stop it from burning) Add the cardamom pods, cloves and cinnamon stick and cook, stirring for 1 minute until you can smell the aromas.

Add garlic and ginger, garam masala, chilli powder, asafoetida and salt and stir around for a further minute. Add the chicken and cook for 5 mins, using a wooden spoon to break up the meat.

Add the potato, tomatoes, water and bay leaf and bring to the boil, stirring. Reduce the heat to the lowest level, cover tightly and simmer for 15 mins. Stir in the carrot and simmer for a further 5 mins or until the potato and carrot are tender.

You could use pork mince or lamb instead.

Pecan Crusted Chicken

Serves 1 (I didn't just have this for my dinner!!!)

5 points per serve

100g raw skinless, boneless chicken thigh

10g whole pecans, finely chopped

1 tbsp fresh flat leaf parsley, chopped

1 tsp onion powder

3/4 tsp paprika

1 tsp garlic powder

Combine pecans, breadcrumbs, parsley, garlic and onion powder, paprika and 1 tsp salt in a re-sealable bag. Put the chicken in the bag and cover the chicken with the mixture. Spray a baking tray with oil and place the chicken on the tray. Cover and refrigerate for at least 1/2 hour to let the flavours fully develop.

Preheat oven to 180c. Spray chicken with oil and pop in the oven and bake for 35-40 minutes.

One pot spicy chicken and rice

Serves 4

5 1/2 points per serve

Spray oil

4 skinless chicken thighs, diced

1 onion, chopped roughly

1 yellow capsicum, deseeded and chopped roughly

1 zucchini

2 garlic cloves, crushed

1 tsp paprika

pinch of chilli flakes

1 tsp dried rosemary

1 tbsp cajun seasoning

175g basmati rice

230g can of chopped tomatoes

salt and freshly ground pepper

400g can kidey beans, rinsed and drained

Lightly coat a casserole dish with spray and brown the chicken for 4-5 minutes over a high heat. Transfer to a plate. Add the onion, capsicum and zucchini to the casserole and fry for 3 mins.

Stir in garlic, spices, rosemary and rice and fry for 1 minute, then return the chicken to the casserole, add tomatoes and 350ml boiling water.

Season well, bring to a simmer and cover. Reduce the heat to a very low setting and cook for 15 mins. Stir in the kidney beans and cook for a further 5 minutes.

Replace the chicken thighs with 350g of chicken breast to reduce points to 4 1/2 per serving