Cajun Salmon Tortilla Bowls (Slimming World Friendly)

This is a really fun and delicious dish for all the family; if you're not keen on Cajun Seasoning, you could use a mix of herbs and spices that you do enjoy too or a fajita spice mix if you prefer.

I make these with some gently spiced black beans, some stir fried vegetables and a tomato salsa with a little kick from green chillies. 

The below serves four (2 adults, 2 kids in our case) and if you're following Slimming World like myself, use the mini tortilla wraps from Weight Watchers Wholemeal Wraps so one counts as your Healthy Extra B Choice and the other can be synned at 6 syns which is well worth it for this meal.

Cajun Salmon Tortilla Bowls

Here's how:
For the Tortilla bowls:

• x6 Weight Watchers Wholemeal Wraps
• Fry Light

For the salmon:

• 1/2 side of salmon or four fillets
• 2 tbsp Cajun Seasoning

For the veggies:

• 2-3 sprays of Fry Light
• 1 yellow pepper
• 1 red pepper
• 1 red onion
• 1 tsp Cajun Seasoning

For the black beans:

• Fry Light
• 1 tin of black beans in water 
• 1 red onion
• 1 garlic clove
• 1/2 tsp cumin
• 1/2 tsp cinnamon
• 1/2 tsp coriander
• 1/2 tsp chipotle paste

For the tomato salsa:

• 2 ripe tomatoes
• 2 green chillies
• 1 lime
• Some coriander leaves and stalks (to taste)
• Pinch salt
• Pinch black pepper

Begin by popping the oven on at 180 degrees and placing a piece of foil onto a baking tray.

Now take a cupcake or muffin tin, and spray x6 of the holes with a one spray of Fry Light. Now gently push a tortilla wrap into each hole, and then spray again. Once all are in, place into the oven for about 8-12 minutes, until the 'bowls' have taken shape and the wraps are beginning to brown a little. Remove from the oven and set aside to cool.

Now place the salmon on top of the baking sheet, and spoon over the Cajun Seasoning; then use the back of the spoon to press into the salmon flesh. Place into the oven and cook for 12 minutes, then remove from the oven and allow to rest for a few minutes.

While the salmon is cooking, chop the three red onions or you could use two large ones. One third needs to be popped into a frying pan or wok with a little Fry Light, and one third into a saucepan with a few sprays of Fry Light. 

Mince the garlic and add to the saucepan with the red onion. Then open and drain the tin of black beans and add to the saucepan with the cumin, chipotle, coriander and cinnamon and leave to cook down for ten minutes, stirring every few minutes. 

For the vegetables, just slice the peppers up and throw into the frying pan or wok and add the Cajun seasoning. Give a shake or stir up every few minutes. 

Finally make the salsa by simply chopping the tomatoes and placing into a bowl. Slice the chillies and add the remaining diced red onion and then season with salt and pepper. Add the coriander (or you could use basil or mint if you prefer) and squeeze over the juice of the lime. 

When everything is ready, place 1 tortilla bowl onto the children's plates, and two onto the adults. 

Begin by spooning in the black beans. Next layer up the stir fried spicy vegetables, and then flake on some large chunks of the Cajun spiced salmon. 

Garnish with the tomato salsa on the side and if you have some jalopeno peppers these add a nice kick. If the kids find it spicy, fat free yoghurt or sour cream would work to cool this down a little too. Enjoy!

Here are some of my other Slimming World friendly recipes I've shared since joining a month ago.

Mini Turkey Koftes
Simple Fish Stew
Slow Cooker Chinese Pork with Noodles
Chilli Crab Noodles
Chicken and Chorizo Penne

Meat Free Monday: Bean and Pepper Chilli

For a while now, my partner and I have been trying to adhere to the Meat Free Monday initiative as part of the fat fighting and healthy eating regime and here is a gorgeous recipe for a hearty vegetarian chilli using black beans, kidney beans, red pepper and tomatoes with a smoky flavour burst from chipotle paste.

This is a fantastically nutritious meal too and comes in at 400 calories with 62g brown rice. 

Meat Free Monday Bean and Pepper Chilli

Here's how:

• 1 tin of black beans in water
• 1 tin red kidney beans in water
• 1 onion
• 1 clove garlic
• 1 red chilli
• 1 tbsp dried cumin
• 1 tbsp paprika
• 1 tbsp cayenne pepper
• 1 red pepper
• 2 tomatoes
• 1 tin chopped tomatoes
• 1 tbsp chipotle paste 
• Pinch salt
• Pinch black pepper
• 1 tsp coconut oil

Firstly place the oven on really high and place the red pepper and tomatoes onto a baking tray and place into the oven for fifteen minutes or until slightly charred.

Now place the coconut oil into a non-stick saucepan and place on a low heat.

Peel and finely dice the onion and mince the garlic and add to the pan. Slice the chilli and add to the pan.

Once softened, add the paprika, cayenne, cumin, salt and pepper.

Now drain the beans and add to the pan and allow to fry for a few minutes then add the tinned tomatoes.

Now remove the pepper and and tomatoes and roughly chop and add to the pan.

Finally stir in the chipotle paste and give a good stir. Now cook for 30-40 minutes, stirring occasionally.

Serve with brown rice or a sweet jacket potato for a wonderful vegetarian, Meat Free Monday meal. Enjoy!

Lower Calorie Chicken Fajitas with Mexican Black Beans

I'd never cooked fajitas in this way before but on my journey to lose weight and manage a slightly healthier diet, I tried this alternative method, which eliminates the need for any oils, slashing both fat and calorie content straight away.

The full plate which includes the fajitas (in lettuce rather than wraps), a portion of black beans, the salad, salsa, jalapenos and feta cheese comes in at just under 600 calories per person. Removing the wraps alone slashes more than 200 calories.

Instead of serving with my usual couple of wraps, I used romaine lettuce leaves as a fantastic, healthy and low calorie holder for the filling and they also added a deliciously refreshing crunch to every bite.

Usually I would serve with homemade guacamole, perhaps sour cream and plenty of grated cheese - all the trimmings. Instead here, I had a tablespoon of salsa, 30g feta cheese and plenty of jalapenos and it was delicious, satisfying and moreish. I also prepared some delicious black beans for an added indulgence which we had alongside - but they were tasty enough that you could eat them alone with salad and some rice. I also served a 'shred salad', made entirely by using a vegetable peeler or spiraliser - using carrot, red cabbage and radish in this way, all of which are quite wet ingredients, creates a slaw-like consistency without the need for any mayonnaise or oil.

(My partner had the Weightwatcher's wraps instead of our usual brand, but to be honest the only difference I could make out was that they were smaller than usual - make your own choice.)

This served two of us with a portion leftover for lunch the next day. This has been my favourite healthy eating dinner so far.

Lower Calorie Chicken Fajitas with Mexican Black Beans

For the fajitas:

2 breasts of chicken
1 packet Old El Paso Smoky BBQ Fajita Seasoning
1 onion
1 clove garlic
1 red chilli
2 red or green peppers
1 tin chopped tomatoes
1 tbsp Chipotle paste
200g mushrooms
Salt
Black pepper
2-4 romaine lettuce leaves
For the black beans:

1 tin or carton of black beans
4 spring onions
1 garlic clove
1 red chilli
1 tsp cumin seeds
Handful fresh coriander
Salt & Black Pepper
200 ml chicken stock
For the shred salad:

50g radish
50g red cabbage
50g carrot
50g cucumber - option to include in salad or as cooling sticks
For the fajitas, firstly pre-heat the oven to 180 degrees.

Now peel and slice the onion, and do the same to the garlic and add to a casserole dish. Slice the red chilli, the peppers and the mushrooms and add to dish.

Add the tinned tomatoes and chipotle paste.

Now remove the chicken from its wrapper and cover on both sides with the seasoning then add to the casserole dish. Add a generous pinch of both salt and black pepper and give a good stir. Now place into the oven on the middle shelf and cook for 40 minutes. 

Lower Calorie Chicken Fajitas pre-cooking

Remove halfway through cooking just to stir, and ensure the chicken is immersed in the sauce. 

Lower Calorie Chicken Fajitas

Now for the black beans. Firstly gently heat in a small non-stick pan. Now finely chop the spring onions, crush the garlic and slice the chilli and add to the pan. Allow to slowly soften. Now add the cumin seeds and allow to pop, these will exude a wonderful flavour together with the other ingredients.

You're now ready to add the black beans, do so and then gently stir to allow the chilli, onion and garlic to coat the full portion. Now pour over the stock and cook until the liquid is completely cooked down. I like a slightly mushy texture to this dish so I press down whilst stirring with a wooden spoon. When this is ready, tear in the coriander leaves and stir through.

For the shred salad, simply peel the carrot then use a vegetable peeler or spiraliser to create small shards of the vegetable. Repeat the process (without the peeling) for the radish and red cabbage.

Once the chicken fajita mix is cooked, I remove from the oven and remove the chicken breasts from the pot to slice or shred into bite-sized pieces. Then return to the pan, stir and pop the lid back on to keep warm.

Serve with a couple of romaine lettuce leaves or wraps, if you wish, 1 tbsp salsa and a heap of jalapenos and if like me you need a bit of cheese with this dish, also add the 30g feta cheese. Enjoy!