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Step 2


Smoked Paprika Chicken Skewers with Cucumber Yogurt Dip

Smoked Paprika Chicken SkewersTonight was my first Cambridge Weight Plan evening home alone. With my other half working a late shift, I was unsure how my willpower would fare against a house full of food. Given that J is a great cook and I am what can generously be described as ‘learning’, I set myself the task of making something from scratch that a) was ‘on plan’ and b) didn’t kill me. I feel massively chuffed as what I ended up doing tasted great, didn’t kill me and involved actual cooking.

I’m going to make this for J next time I’m feeling nice :)

What goes in it?

  • 245g (max) skinless chicken breast
  • 1 pot of fat free natural yogurt
  • 1 heaped tsp smoked paprika (hot)
  • A generous shake of chilli flakes
  • A generous shake of ground coriander
  • 50g chopped cucumber, deseeded
  • Bunch of chopped coriander
  • 1 spring onion, finely chopped
  • Small bunch of leaves

How do you make it?

  1. Add the spices to 2 tbsp of the low fat natural yogurt and mix.
  2. Cut the chicken breast into cubes and mix into the yogurt, ensuring each piece is well covered.
  3. Leave to marinade for at least 30 mins (I left it for just over an hour).
  4. Thread the chicken pieces onto wooden skewers (that have been pre-soaked).
  5. Heat under a hot grill until cooked, turning occasionally (for me this was about 10 mins).
  6. Whilst the chicken is cooking, add the cucumber, coriander and spring onion to the remaining yogurt and mix. Season if necessary.
  7. Service the chicken and the dip with some leaves.

Smoked Cod, Poached Egg & Asparagus

Smoked Cod and Poached EggAfter celebrating my first weigh in with a trip to LUSH, I was keen to continue pampering myself (without going off-plan). Wandering around the supermarket, I had a hankering for a breakfast fave – Smoked Haddock, Poached Egg & Asparagus.

Whilst we used Smoked Cod here (to cut down on costs) it was still a lovely dinner that I really relished. Joel just added some nice crusty bread to it for his non-Cambridge Weight Plan version.

What goes in it?

  • 135g smoked cod fillet
  • 1 large egg
  • A little skimmed milk – for poaching the fish (from milk allowance)
  • 80g asparagus spears

How do you make it?

  1. Poach the cod fillet in some skimmed milk until cooked, seasoned with some salt and freshly ground pepper.
  2. Steam asparagus spears
  3. Poach the egg
  4. Serve and – most of all – enjoy

Herbed Chicken Breast with Asparagus

Herbed ChickenThis chicken recipe is our third venture into the Cambridge Weight Diet world. Finding ways of cooking without fat, but still keeping the food nice and tasty is an interesting journey. My other half simply added sweet potato mash to his plate so we could eat the same food (and we both loved it).

What goes in it?

  • 240 chicken breast, skinless and boneless
  • For the marinade:
    • 2 tsp white wine vinegar
    • 1/2 tsp dried thyme
    • 1/2 tsp garlic powder
    • 1 tsp wholegrain mustard
  • 80g asparagus

How do you make it?

  1. Poke holes all over the chicken breast with a pointy knife.
  2. Mix the marinade and spread all over the chicken. Leave for at least 30 minutes.
  3. Sear both sides of the marinaded chicken in a non-stick pan with no oil.
  4. Place on a non-stick baking tray, cover with foil and place in the oven at 200C for about 25 minutes (until it’s cooked).
  5. Serve with steamed asparagus.

Tuna Steak & Baked Garlic Mushroom

Tuna Steak & Garlic MushroomWe ate this on Day 2 of the Cambridge Weight Plan (Step 2)

What goes in it?

  • 190g raw tuna steak
  • 1 large flat mushroom
  • Small bunch of watercress, rocket and spinach leaves
  • Splash of balsamic vinegar
  • Dried oregano
  • Ground coriander
  • 1/2 small clove of garlic
  • A few sprigs of fresh rosemary

How do you make it?

  1. Splash both side of the tuna steak with balsamic vinegar and dust with the coriander and shake a little oregano over it. Leave it to marinade for 20-30 minutes or so.
  2. Finely chop the garlic and rosemary. Sprinkle over the open mushroom and season with salt and pepper to taste.
  3. Wrap the mushroom in foil, keeping the open side facing up. Place in a pre heated oven (around 200C). After 20 minutes, open the foil and place back in then oven for another 5 minutes.
  4. Heat a non stick frying pan on medium heat. Add the tuna steak and fry with oil, turning once or twice, until it’s only just no longer pink in the middle.
  5. Serve with the leaves. When my tuna is less than 190g I sometimes add a little reduced fat cottage cheese to the top of the mushroom. Mmm.

Zingy Prawn & Sweet Pepper Mix

Prawn and Peppers MixAs I’d spent the day drinking Cambridge Weight Plan shakes, this tasty and simple prawn recipe was a welcome change. It only took about 10 minutes to prepare and cook, and fits perfectly into the Step 2 dinner allowances. If you give it a try, let me know what you think!

What goes in?

  • 190g cooked prawns
  • 75g reduced fat cottage cheese (less than 2% fat)
  • 60g sweet pointed red pepper
  • 20g spinach, watercress and rocket
  • Pinch of chilli powder
  • 1/2 teaspoon smoked paprika
  • Dried basil
  • Splash of white wine vinegar

How do you make it?

  1. Dry fry the pepper in a non stick plan on medium heat
  2. When you start to see black spots on the pepper, add a splash of water and cook until most of the water is gone
  3. Add a splash of white wine vinegar, the chilli, the smoked paprika and cook for one more minute then remove from the heat.
  4. Add the prawns and a shake of dried basil and stir up until everything is coated.
  5. Add a shake of dried basil to the cottage cheese and plate up, alongside a bed of the salad leaves.
  6. Finally, add your prawn and pepper mix on top of the salad and serve.