Mango Chicken with Couscous (Serves 2 at 12 propoints each)

low fat spray
2 chicken breasts cut into thin strips
2 tsp ground cumin
300ml chicken stock
120g couscous
3 tbsp Mango Chutney
4 sping onions, sliced into 3cm pieces
coriander, small handful, roughly chopped

1. Heat the low fat spray, sprinkle the chicken with the ground cumin and cook for a couple of mins until lightly browned.

2. Pour 200ml of the chicken stock over the couscous and leave to soak for 5 mins.

3. Add the mango chutney to the chicken, stir and leave to bubble for a couple of mins, then add the remaining chicken stock and spring onions and cook for 5 mins or until the chicken is cooked through.

4. Fluff up the couscous with a fork, stir half the coriander through the couscous and the remainder through the chicken and serve.

Chicken Stir-fry with Ginger and Greens (Serves 4 at 4 Propoints each)

low fat cooking spray
450g chicken breasts, skinless, cut into thin strips
ginger, finely chopped to make 1 tbsp
red chilli, 1 sliced
spring onions, 6, sliced
pak choi 400g, sliced
soy sauce, 1 tsp
honey, 1 tbsp
oyster sauce, 2 tbsp
cornflour, 1 tsp

1. Get a wok really hot and spray with cooking spray. Tip in the chicken and stir-fry for 2 mins, then remove with a slotted spoon. Add some more spray and tip in the ginger, chilli, almost all the spring onions and the pak choi. Cook until the pak choi is just wilted.

2. Drizzle in the soy sauce, honey & oyster sauce and add the chicken back into the wok then bubble for a minute. Mix the cornflour with 2 tsp cold water and stir until smooth, add to the wok and cook until the sauce thickens and becomes glossy. Sprinkle over the remaining spring onions before serving.

Malaysian Chicken (Serves 4 at 4 propoints per serving)

4 small onions, sliced
1 red chilli, deseeded and chopped
low fat cooking spray
500g chicken breast
4 tsp light brown soft sugar
8 tsp soy sauce
16 tbsp chicken stock
4 tsp rice vinegar or lime juice

1. In a non stick saucepan fry the onions and chilli in low fat cooking spray for 2 mins.

2. Add the chicken and stirfry for 1 min over a high heat, then sprinkle in the sugar and cook for 1 min more until caramelised.

3. Mix the soy sauce, stock and rice vinegar together. Pour over the chicken, cover the pan and simmer gently for 10 mins.

4. Remove the lid, increase the heat and bubble for 2 mins until slightly reduced, tossing the chicken in the sauce to coat.

Chicken Dhansak (Serves 6 at 4 pro-points per serving)

100g red lentils
500g butternut squash, peeled & chopped into chunks
2 onions, peeled & roughly chopped
400g can chopped tomatoes
1 tsp turmeric
1.5 tsp ground cumin
1.5 tsp ground coriander
4 squashed cardamom pods
low fat spray
500g skinless chicken breasts, chopped
thumb sized piece of root ginger, finely chopped
4 garlic cloves, crushed
2-3 green chillies, chopped
1 tsp garam masala

1. Put the lentils, squash, onion and tomatoes in a pan with the turmeric and 1 tsp salt. Add water just to cover then simmer gently for about 20 mins until lentils are tender.

2. Add the other spices, ginger, garlic & chillies, chicken and 200ml water. Cover and simmer for an hour. Season and serve

Superhealthy Singapore Noodles (Serves 4 at 10 propoints per serving)

4 nests of egg noodles
1 tbsp sunflower oil
100g tenderstem broccoli, sliced
1 red pepper, deseeded and chopped
85g baby corn, quartered
2 garlic cloves, crushed
1 red chilli, deseeded & chopped
thumb sized piece of fresh ginger, peeled & finely chopped
2 skinless chicken breasts, sliced
100g shelled raw prawns
1 heaped tbsp Madras curry paste
2 tsp soy sauce
100g beansprouts
15g pack coriander, chopped
4 spring onions, shredded
Lime wedges (for serving)

1. Pour boiling water over the noodles and leave to soften. Heat the oil in a non stick wok and stir-fry all the vegetables, except the beansprouts and onions, with the garlic, ginger and chilli until softened. Remove from the wok.

2. Stirfry the chicken and prawns until just cooked, set aside with the vegetables. Add the curry paste to the pan. Stir fry for a few seconds then add 150ml water and the soy sauce. Allow to bubble, then add the drained softened noodles and beansprouts and toss together to coat.

3. Return the vegetables, chicken and prawns to the wok with coriander and spring onions. Toss well over the heat and serve with lime wedges.

Thai Style Chilli Chicken on brown rice (Serves 4 at 10 pro points per serving)

2 garlic cloves, crushed
1 lemongrass stalk, very finely chopped
1 tbsp grated ginger
1 red chilli, deseeded and finely chopped
2 tbsp chopped coriander
4 tbsp lime juice
1 tbsp soy sauce
350g skinless chicken breast
300g brown rice
4 shallots, thinly sliced
1 medium carrot, cut into fine strips
100g mangetout
2 pak choi, heads roughly shredded

1. In a bowl mix together the garlic, lemongrass, ginger, chilli, coriander, lime juice and soy sauce. Add the chicken strips, cover and leave to marinate for 30 mins or more if you have time.

2. When ready to eat, cook the brown rice in lightly salted boiling water as per the packet instructions.

3. Ten mins before the rice is ready, heat some cooking spray in a wok. Lift chicken out of hte marinade juices and stir-fry for 5-6 mins, then add shallots, carrot and mangetout. Stir-fry for another 2-3 mins, then add the pak choi and marinade juices and cook until wilted. Drain the rice and serve with the chilli chicken.