Four super suppers to eat well after a busy day including Chicken Tinga Tacos and Prawn Nasi Goreng

AFTER becoming too big for her size 16 clothes, Laura Meyer vowed to shed the pounds.

Having lost more than 4st in eight months, the mum of two says you can still be healthy while enjoying treats such as wine and crisps in moderation.

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Laura’s first cookbook, serialised exclusively in The Sun, is perfect for shifting the festive flab.

The WeightWatchers ambassador and creator of the Skinny Kitchen Secrets blog has devised Speedy Suppers to help busy people eat well, plus hit and maintain their target weight without giving in to temptation.

In day three of our exclusive serialisation, Laura shares her healthy dishes.

• Slimming Kitchen Secrets by Laura Meyer is published by Michael Joseph, £22.

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CHICKEN TINGA TACOS

Serves 4

4

YOU NEED:

For the sauce:

• ½ red onion, roughly chopped
• 3 large cloves of garlic, roughly chopped
• 3 tsp chipotle paste
• 1 tsp dried oregano
• ½ tsp each of ground cumin, smoked paprika and salt
• 400g tin of chopped tomatoes
• 1 chicken stock cube made up with 400ml boiling water
• 400g roast chicken (white meat only), shredded
• Low-calorie cooking spray
• For the avocado yoghurt
• 1 ripe avocado (150g flesh)
• 50g fat-free Greek yoghurt
• ½ tsp each of dried oregano, garlic powder, salt and sugar
• Pinch each of chilli flakes and smoked paprika
• Handful of fresh coriander
• Juice of 1 lime

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To serve:

• 8 mini tortilla wraps
• 120g mozzarella, shredded
• ½ red onion, finely diced
• Handful of fresh coriander, finely chopped 1 lime

METHOD:

1. Pop the onion in a large saucepan, spray with low-calorie cooking spray and fry over a medium heat for 3-4 minutes until starting to soften. Add a little water if the pan gets dry.
2. Add the garlic, chipotle paste, oregano, cumin, smoked paprika and salt. Fry for another minute. Add the chopped tomatoes and chicken stock. Bring to the boil and then reduce to a simmer, leaving for 10 minutes to reduce a little. Blend the sauce until smooth.
3. Put half the sauce to one side and the other half back into the saucepan and add the roasted chicken. Leave the chicken to warm through in the sauce for 5-10 minutes, adding a little water if the sauce starts to dry out.
4. Make the avocado yoghurt. Pop all the ingredients into a blender with 50ml cold water. Keep adding water in small amounts until you get a nice saucy consistency.
5. Get the mozzarella, red onion and coriander ready so you can assemble the tacos quickly.
6. Preheat the oven to 150C (fan) and get a baking tray ready.
7. Taking one tortilla at a time, press the wrap into the chicken mixture so the wrap has a thin layer of sauce on it.
   Pop sauce-side down into a large frying pan that has been sprayed with low-calorie cooking spray and fry over a medium heat.
   Add chicken down the centre of the wrap with 15g mozzarella.
   Then Fold the wrap in half and fry on one side for a minute or so.
   Flip over to the other side and fry until the cheese has started to melt.
8. Once cooked, put the tacos on to a large baking sheet, cover with foil and pop in the oven to keep warm.
9. Remove all the tacos from the oven, open each and add a sprinkle of red onion, coriander and squeeze of lime juice. Serve with other half of the chipotle sauce, warmed for dipping, and the avocado cream.

PRAWN NASI GORENG

Serves 2

YOU NEED:

• 150g basmati rice
• 1 small white onion, finely chopped
• 3 cloves garlic, peeled and finely minced
• 100g nasi goreng paste
• 1 tbsp dark soy sauce
• 300g cooked or raw king prawns
• Handful of fresh coriander, roughly chopped
• 3 spring onions, finely sliced
• 1 lime, quartered
• 2 eggs
• Low-calorie cooking spray
• Salt and black pepper

METHOD:

1. While the rice is cooking, you can quickly prepare the rest of the dish.
2. Put a large frying pan on a medium heat, spray with low-calorie cooking spray and add the onion. Fry for 5-6 minutes until it starts to soften, adding a little water if the pan gets dry.
3. Add the garlic and fry for another minute, then add the nasi goreng paste, soy sauce and 100ml water to the pan. Combine ingredients and reduce the heat to a simmer.
4. Add the prawns and either cook through (if raw) or warm through if already cooked. Add the cooked rice to the pan and coat well in the paste/prawn mixture.
5. Next, add most of the coriander and spring onion to the pan (reserve a bit of both to garnish at the end) and fry for another minute or two until the spring onion starts to soften.
   Remove from the heat and squeeze in the juice of half the lime. Stir to combine.
6. Take another small frying pan, spray it with low-calorie cooking spray and fry the eggs to your liking. Season with salt and pepper.
7. Finally, split your rice mixture into two bowls, top each with a fried egg and finish with a sprinkle of spring onion, fresh coriander and a wedge of lime.

SALMON TERIYAKI STIR-FRY

Serves 2

4

YOU NEED:

• 2 x 130g salmon fillets
• Thumb-sized piece of ginger, peeled and finely minced
• 2 cloves of garlic, crushed
• 1 small chilli, finely chopped
• Zest of ½ lime and juice of 1½ limes
• 4 tbsp dark soy sauce
• 1 tbsp honey
• 1 pepper, deseeded and sliced
• 1 small red onion, sliced
• 100g mangetout or sugar snap peas
• 100g baby corn
• 100g bean sprouts
• 1 tsp light soy sauce
• 200g fresh egg noodles
• Low-calorie cooking spray

METHOD:

1. Spray a non-stick frying pan with low-calorie cooking spray, bring to a medium/ high heat and then pan-fry the salmon, skin-side down, for 2-3 minutes. Turn over and fry for another 2-3 minutes on the other side.
2. Once cooked, remove the salmon from the pan and set to one side. Spray the pan again with cooking spray and fry the ginger, garlic and chilli for a minute or so.
3. Add the zest and juice of half a lime and then add the soy sauce and honey.
   Cook for a minute or so until the mixture reduces and goes sticky, then pop your salmon back into the teriyaki frying pan and cook for a minute, drizzling the sauce over the salmon. Add a little cold water to the frying pan to loosen the sauce if you’d like the finished dish to be a bit more saucy.
4. Meanwhile, in a separate pan, stir-fry the pepper, red onion, mangetout, baby corn and bean sprouts in the light soy sauce until the onion starts to soften.
5. Remove the salmon from the saucy frying pan, pop to one side and then add the noodles and veg to the pan that has the sticky sauce in it. Combine well and cook for about 5 minutes, then squeeze in the juice of half a lime.
6. Serve the salmon on top of the vegetables and noodles and drizzle over any leftover teriyaki sauce.
   Finish by squeezing the juice of a quarter lime on to each portion.

MALAYSIAN CHICKEN STIR-FRY

Serves 2

YOU NEED:

For the sauce:

• 2 tbsp thai red curry paste
• 2 tbsp peanut butter powder (I got PB2 in Sainsbury’s but most big supermarkets sell it)
• 1 tbsp dark soy sauce
• ½ tbsp honey
• 1 tsp curry powder
• Juice of 1 lime
• ½ tsp cornflour

For the stir-fry:

• 1 red onion, sliced
• 2 peppers, deseeded and sliced
• 3 cloves garlic, finely chopped
• Thumb-sized piece of ginger, peeled and grated
• 1 red chilli, deseeded and sliced
• Large handful of mangetout, halved across the width
• 400g chicken breast, diced into 1cm cubes
• 300g pack of fresh egg noodles
• ½ lime, quartered
• Low-calorie cooking spray
• Salt and black pepper

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METHOD:

1. First, put all the sauce ingredients into a small bowl with 2 tablespoons of water. Mix together and put to one side.
2. Spray a wok with low-calorie cooking spray and fry the onion and peppers for a few minutes until the onion softens a little.
   Add the garlic, ginger, chilli and mangetout.
   Fry for another few minutes then remove veg from pan and pop on a plate.
3. Spray the wok again with low-calorie cooking spray, add the chicken, season with salt and pepper, then fry for 6–7 minutes until cooked through.
4. Add the sauce and toss through the chicken. Simmer for a minute or two until the sauce starts to thicken, then add the veggies back to the pan.
5. Add the noodles to the pan and toss through the chicken, veggies and sauce.
6. Once the noodles are hot, split between two bowls and serve each portion with a wedge of lime for squeezing.