Notes:
Serves 2
Ready in 20-30 minutes

Per serving:
292 calories with anchovies,  268 calories without anchovies.  I don’t add croutons to this version, but if you do, you will need to increase the calorie count.

Servings: 2

Ingredients:
The salad
• 2 boneless chicken breasts, skin removed
• Olive oil spray
• Salt and freshly ground black pepper
• 3 little gem lettuces or 1-2 romaine/cos lettuces depending on size.
• 6 fresh anchovy fillets (optional)
The dressing
• 1 small clove of garlic, peeled and grated
• 2 anchovy fillets in olive oil from a jar
• Salt and ground white pepper
• 3 tablespoons 0% fat Greek yoghurt
• A squeeze of lemon juice
• 20gm (1.5 tablespoons) freshly grated parmesan (use a vegetable peeler or microplane to get long strips)

Directions:
Note: Steps 1 and 2 aren't absolutely essential, but they are are worth doing if you have the time.
1. Heat a griddle until smoking. Spritz the chicken breasts with a little oil and season with salt and pepper.
2. Place onto the griddle and turn down the heat. Cook for five minutes, turn over and repeat for five more minutes, or until cooked through.
3. Remove from the heat and leave to rest for five minutes, then cut into 7mm (1.5”) slices widthways.
4. Place the garlic, anchovy and some salt and pepper in a pestle and mortar and pound until broken into a smooth paste.
5. Tablespoon by tablespoon, add the yoghurt and lemon juice until combined. Stir in the parmesan and season again to taste.
6. Drop the lettuce leaves into a bowl and mix together with the dressing. Place on a plate and top with the chicken breast and fresh anchovies.

Submitted by:
Juliette

Notes:
Preparation time: 40 minutes (mainly to pre-cook the chicken).  You can also use pre-cooked, skinless chicken, e.g. left over from a roast chicken, provided this is moist succulent chicken meat, as this will cut cooking time considerably.

Cooking time: 6 minutes

Serves 3, Per Serving:  237 calories.  Double the recipe to serve 6.

Variations:  You can also add Chinese Cabbage, Pak Choi or Bok Choi.  I’ve also added broccoli, peppers/capsicums, fresh asparagus, button, oyster and shitake mushrooms if I have them to hand. 

Servings: 3

Ingredients:
• 175gm (7oz) medium egg noodles
• 1 calorie oil spray
• 1 medium onion
• 2 cloves garlic
• 175g (7oz) bean sprouts
• 175g (7oz) mange tout / snow peas
• 225g (8oz) chicken breast, fillets - skinless & boneless
• 2 tablespoons dark soy sauce
• 4cm (2”) fresh ginger root, peeled
• 1 teaspoon five spice powder

Directions:
1. Preheat the oven to 190C/375F/gas mark 5.
2. Put a piece of aluminium foil (approx 30×40cm/12" x 15") onto a baking sheet and spray with 1 calorie cooking spray.
3. Place the chicken breasts, side by side, onto the centre of the foil, and sprinkle with 2 tablespoons of water. Close the foil around the chicken to make a loose, but tightly closed, parcel.
4. Bake the chicken in the oven for 30-35 minutes until cooked through. Remove the chicken from the oven, allow it to cool slightly, shred and set aside.
5. Thinly slice the onion, garlic and ginger, and top and tail the mange tout/snow peas.
6. Cook the noodles in a large pan of boiling, salted water according to the pack instructions.
7. In the meantime, heat the remaining oil in a wok or large frying pan, and stir-fry the onion and ginger over high heat for 2-3 minutes until the onion is softened.
8. Add the garlic, bean sprouts, mange tout/snow peas and five spice powder, and continue stir-frying for a further minute.
9. Drain the noodles well and add to the wok/frying pan, add shredded chicken and soy sauce. Stir-fry for a further 2 minutes until piping hot.

Serve immediately.

Submitted by:
Juliette

Notes:
15 minutes preparation, 15-20 minutes cooking.  Recipe can be doubled successfully, and frozen.  If doubling recipe, add meat in batches so that it browns gently rather than steaming.

Nutrition Information Per Serving based on eight servings:

310 calories, 6g fat, 1g saturated fat, 410mg sodium, 38g carbohydrates, 10g fibre, 25g protein.  The beans and corn increase the carbs, but they are complex carbohydrates (the good guys).  A healthy diet consists of 60% carbs, and it is essential for a growing family, it is much better to serve carbs this way than in the refined carbs (bad guys) in burgers and fast food. 

*Note it is much cheaper to buy a whole chicken and then cut it up yourself.  You can get big bags of fresh or frozen chicken breasts.  Buy these when they are on special offer and put them in the freezer.  Always thaw thoroughly before using.
It is much cheaper to make your own salsa in bulk and bottle/can or freeze.  I will put up a recipe, but you can use the Tomato Fill-Me-Up recipe already posted on BuddySlim and add some extra chili.

Variations:

You can use half of the recipe one night with four tortillas for a family of four and the next night reheat the remainder and serve with rice and salad or vegetables.

You can also use lean beef mince/ground beef or lean lamb mince/ground lamb instead of the chicken.  For vegetarians, you can use quorn /extra firm tofu instead of the chicken.  The nutrition values will be different if you alter the ingredients.

Servings: 8

Ingredients:
1 tablespoon oil
1 onion
2 peppers/capsicums/bell peppers, finely diced
450gm/1lb pound skinless, boneless chicken
1 teaspoon chili powder, or finely crushed chili flakes
1 teaspoon ground cumin
450gm/16oz can pinto or kidney beans, drained and rinsed
1½ cups corn kernels either fresh, canned or thawed
¾ cup grated reduced-fat cheddar cheese, use strong, mature cheese as you need less to get the same flavour
1 cup salsa (make your own salsa, it is much cheaper!)
Eight 20cm/8” flour tortillas (low cal version if available, or make your own)
½ cup reduced-fat sour cream, optional

Directions:
Put the oil in a large frying pan on gentle heat, and add the pepper and onion, and sauté for about five minutes, until the onion is clear.

Cut the chicken into bite size pieces. Increase the heat to medium and add the chicken, cumin, and chili and cook until the chicken is just cooked.

Stir in the beans, corn, salsa and half the cheese and cook until the cheese is melted and the mixture is hot. Remove the pan from the heat.

Put the tortillas in the microwave and heat for about 30-45 seconds, or the directions on the packet. They should be warm but not steaming hot.

Take a tortilla and using a spoon, place an eighth of the chicken mixture in the centre of the tortilla. Wrap and serve with a little sour cream and sprinkling of cheddar cheese.

I serve this with a bowl of quartered tomatoes, a bowl of grated carrots and a big green salad. If people are extra hungry I might also do a corn cob (ear) per person.

Nutrition Information Per Serving based on eight servings:

310 calories, 6g fat, 1 g saturated fat, 510mg sodium, 40g carbohydrates, 10g fiber, 24g protein

Variations:

You can use half of the recipe one night with four tortillas for a family of four and the next night reheat the remainder and serve with rice and salad or vegetables.

You can also use mince/ground beef or lamb mince/ground lamb instead of the chicken. I've also used quorn for a vegetarian, and in all honesty it tasted just like the chicken version.

Submitted by:
Juliette

Notes:
This is a recipe of a mexican classic… quesadillas!!  I’ve translated it from my language to english… for buddyslim only!

 It’s quite tasty and also has very few calories.  245 calories only!

Servings: 1

Ingredients:
1 soft tortilla (flour ones, the fat free ones)
15 grams (1/2 onze) swiss cheese finely cut
Half cup of boiled chicken

Directions:
1 - Take the flour tortilla, add the chicken and the cheese and fold the tortilla in half.
2 - Place your quesadilla in a teflon frying pan, don't use oil for the the pan. You can use some low fat cooking spray if you think you need it, but that would add a few more calories.
3 - Keep checking your quesadilla from time to time, flip it over with your spatula a few times until the cheese melts or both sides are a bit brown. Enjoy!!!

You can use mushroom & onion instead of using chicken, you can also mix them, depends on your taste.

You can add some tabasco or jalapeño sauce (0 calories) to your quesadilla if you want. Feel free to serve it with a fresh lettuce & tomato salad. Enjoy!

Submitted by:
FullaDoll