Pawpaw salad

Serves 4 : Very easy : Very quick

Ingredients
65gm 2-minute noodles
1 small pawpaw (papino), sliced
6 spring onions, sliced diagonally
200gm bean sprouts
½ cucumber, cut in thick matchsticks
2 large carrots, grated
Small bunch of fresh mint, chopped
Small bunch coriander, chopped
3 smoked chicken breasts, sliced
Dressing
1 Tblsp sesame oil
2 Tblsp lemon juice
1 Tblsp Roses lime cordial
1 Tblsp soy sauce
1 tsp grated ginger
2 garlic cloves, crushed
Garnish
Lemon wedges
2 Tblsp sesame seeds

Method
Don’t be dismayed by the long list of ingredients.
This is so quick and easy.

Break the noodles into a bowl.
Cover with boiling water and allow to stand for 5 minutes while you make the dressing.

Mix together all the dressing ingredients in a small jug or screw-top jar.

Rinse the noodles in cold water and drain.
Peel, de-seed and slice the pawpaw.
Place in a large bowl, along with the onions, sprouts, cucumber, carrots, mint and coriander.
Add the noodles and chicken and toss well.

Pile onto 4 dinner plates or bowls.
Garnish with lemon wedges and sesame seeds.
Let everyone serve their own dressing.



 

Noodle salad

Serves 4 : Very easy : Quick

Ingredients
300gm cooked chicken breast, shredded or sliced
200gm egg noodles
1 red pepper, sliced
1 small cucumber, sliced lengthways (use a potato peeler)
3 large carrots, coarsely grated
200gm rocket, spinach and watercress leaves, roughly chopped
For the dressing:
1 Tblsp fish sauce
1 Tblsp light soy sauce
1 – 2 Tblsp lemon juice
1 – 2 garlic cloves, crushed
½ - 1 tsp crushed fresh ginger

Method
Break up the noodles into a bowl.
Pour in sufficient boiling water to just cover.
Allow to stand for 5 minutes.
Test for doneness, then drain and rinse with cold water.

Make the dressing by combining all the dressing ingredients.
Set aside.

Once the noodles are cool, add the remaining ingredients and toss well.

Pile onto 4 dinner plates or bowls, with the dressing on the side.

Chicken and mushroom penne

Serves 4 : Very easy : Quick

Ingredients
240gm whole wheat penne
1 red onion, sliced
2 garlic cloves, crushed
1 tsp dried rosemary
1 Tblsp cornflour
2 large skinless chicken breast fillets, cut in small chunks
200gm button mushrooms, sliced
4 Tblsp tomato puree
250ml dry sherry
250ml chicken stock
1 head of broccoli (±400gm)
Parmesan shavings, to serve

Method
Cook the penne in plenty of lightly salted boiling water until al dente.
Drain and keep warm.

Place the cornflour and rosemary in a plastic bag.
Add the chicken pieces and shake well to coat.

Spray a large pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion starts to soften.
Add the chicken pieces and stir fry until they are ‘sealed’.
Tip in the mushrooms, puree, sherry and stock.
Bring to the boil then reduce the heat, cover and simmer for 15 minutes.

Meanwhile, steam, boil or microwave the broccoli until tender, but still retaining some crunch.

Pour the chicken and sauce in with the pasta and stir well.

Serve the pasta with the broccoli, garnished with parmesan shavings if desired.

Cinnamon chicken

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets
1 tsp ground cinnamon
1 tsp ground cumin
1 Tblsp vegetable oil

1 red onion, sliced
250ml chicken stock
2 Tblsp lemon juice
1 Tblsp honey
1 x 300gm can broad beans, drained
6 Turkish apricots, thinly sliced
2 Tblsp chopped coriander
200gm mashing potatoes
3 large carrots, thinly sliced
1 small butternut, peeled & cubed

Method
Cook the potatoes, butternut and carrots together.
Once cooked, drain well and mash.
Keep warm.

Sprinkle the chicken with the combined cinnamon and cumin.
Heat the oil in a large pan.
Fry the chicken about 5 minutes each side on a moderate heat, then remove from the pan.

Fry the onion, in the same pan, until it starts to soften.
Add the stock, honey, apricots and lemon juice and stir well.
Put the chicken pieces back in the pan.
Cover and simmer for 15 minutes.
Remove the chicken from the pan again, and allow to rest.
Tip in the broad beans and coriander and allow 5 minutes to heat through.

Cut the chicken into thick slices on a slight diagonal.

Make a bed of mashed vegetables on each of 4 warmed plates.
Place the chicken slices on top of the mash.
Spoon over the sauce.
Garnish with extra coriander, if desired.

Corn chip chicken

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets
100gm bag Doritos (Corn chips)
±1 tsp chilli powder
1 egg, beaten

480gm new potatoes
500gm green beans
8 parsnips, quartered lengthways
8 small courgettes

4 Tblsp Helman’s low-fat mayo
2 Tblsp fat free natural yoghurt
±1 Tblsp lemon juice

Method
Steam, boil or microwave the vegetables until tender.
Drain and keep warm.

Mix the mayo, yoghurt and lemon juice together until smooth.
Set aside.

Crush the Doritos quite finely and mix through the chilli powder.
If the chicken breasts are very thick, halve them through the centre.
Dip the chicken breasts in the beaten egg and then in the Dorito crumbs.

Spray a large frying pan with non-stick cooking spray.
Dry fry the chicken over a moderate heat for 15 minutes, or until it is cooked through.

Serve the chicken with a dollop of the mayo dressing and the vegetables on the side.
 

Italian style chicken

Serves 4 : Very easy : Quick

Ingredients
3 skinless chicken breast fillets, cut in strips
Juice of 1 large lemon
1 large red onion, sliced
8 large Italian tomatoes, thickly sliced
30gm fresh basil, chopped
375ml chicken stock
12 – 16 pitted green olives, sliced

Crusty bread, to serve

Method
Lay the chicken in a glass or plastic dish and sprinkle with the lemon juice.

Spray a large pan with non-stick cooking spray.
Stir-fry the chicken strips for 5 minutes until they are sealed and lightly browned.
Remove from the pan.

Dry fry the onion until it softens.
Add the tomatoes and about 20gm of the basil and cook until the tomato is pulpy.

Now pour in the stock, the olives and any remaining lemon juice.
Thicken the sauce with 1 Tblsp cornflour, if desired.
Bring to a boil then reduce the heat.

Scatter the chicken strips over the top.
Simmer for another 5 minutes, or until the chicken is cooked to your liking.

Serve in warmed bowls garnished with the remaining basil.
Crusty bread is the perfect accompaniment to this – it is great for mopping up the sauce.

Chicken and mange tout salad

Serves 4 : Very easy : Quick

Ingredients
3 chicken breasts, cut in strips
120gm pearl barley
1 green pepper, thinly sliced
250gm mange tout, sliced diagonally
40gm flakes almonds
12 cherry tomatoes, quartered
Grated rind of 1 lemon
2 Tblsp chopped fresh parsley
1 Tblsp red wine vinegar
1 Tblsp olive oil
1 tsp Dijon mustard
1 tsp paprika

Method
Cook the barley in lightly salted boiling water until tender (about 20mins).
Toss in the mange tout for the last 5 minutes.
Drain well.
Cool under running water and drain again.
Set aside.

To make the dressing:
Combine the vinegar, mustard, oil and paprika in a small bowl.
Mix well and set aside.

Spray a pan with non-stick cooking spray.
Dry fry the chicken strips for about 5 – 10 minutes.

Put the barley, mange tout, chicken, green pepper, almonds, tomatoes, lemon rind and parsley in a large bowl and toss well to combine.

Pile the salad onto 4 plates and serve with the dressing on the side.

This dressing was a bit of an experiment, and when I tasted it I wasn’t keen, but once on the food it was perfect.

Lemon chicken with chickpeas

Serves 4 : Very easy : Quick

Ingredients
1 large onion, sliced
4 skinless chicken breast fillets, cut into chunks
1 x 400gm can chickpeas, drained and rinsed
300ml chicken stock
250gm pack baby spinach

Marinade:
1 tsp grated fresh ginger
1 – 2 garlic cloves, crushed
1 tsp ground cinnamon
1 tsp ground coriander
1 tsp ground cumin
Zest & juice of 1 lemon
1 Tblsp sweet chilli sauce

Method
Combine all the ingredients for the marinade in a large glass dish.
Toss in the chicken pieces and turn to coat.
Allow to stand for 10 minutes.

Spray a large pan with non-stick cooking spray.
Gently dry fry the onion for 5 minutes until it starts to soften.
Add the chicken and marinade to the pan and stir fry for another 5 minutes.
Now add the stock and chickpeas.
Bring to a boil, then reduce the heat and simmer, covered, for 10 minutes.

Fold in the spinach and allow to wilt for 2 – 3 minutes.

Serve with warmed naan breads and extra sweet chilli sauce.

Chicken and couscous salad

Serves 4 : Very easy : Quick

Ingredients
2 – 3 chicken breast fillets
6 – 8 courgettes, sliced diagonally
200gm couscous
200ml hot chicken stock
1 Tblsp Harrief (chilli) paste
2 Tblsp chopped coriander
30gm chopped pistachio nuts

4 Tblsp natural fat free yoghurt
Juice and grated rind of 2 oranges
4 handfuls mixed salad leaves

Method
Spray a frying pan with non stick cooking spray.
Fry the chicken over a moderate heat for 10 – 15 minutes, turning once.
Remove from the pan and cover with tin foil.

Fry the courgette slices, in the pan you used for the chicken, for about 5 minutes until they start to soften and colour.

Measure the couscous into a plastic bowl.
Pour over the stock and mix in the harrief paste and coriander.
Cover the bowl with a plate or cling film and allow to stand for 5 – 10 minutes.
Fluff up the couscous with a fork and stir in the courgette slices and pistachios.

Shred the chicken into strips.

Make a bed of mixed salad leaves on each of four plates.
Divide the couscous between the plates and arrange the chicken strips on top.
Spoon the yoghurt over and finish with the orange juice and rind.

Chicken and guacamole

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets
Juice from 1 lemon
Chicken spice (optional)

1 ripe avocado
1 – 2 tsp chilli paste
1 garlic clove, crushed
1 Tblsp chopped coriander

480gm new potatoes

4 Tblsp fat free natural yoghurt

Method
Gently hammer the chicken fillets.
Lay in a glass dish in a single layer, sprinkle with chicken spice and ½ the lemon juice.
Allow to stand for 10 minutes (turn the pieces over after 5 mins if you think of it) while you:

Crush the avocado and mix in the garlic, chilli paste, coriander and remaining lemon juice.

Boil the new potatoes in lightly salted boiling water.

Spray a ridged pan with non-stick cooking spray.
Cook the chicken pieces, over a moderate heat, for about 10 – 15 minutes, turning once.

Serve the chicken topped with the guacamole, and the potatoes and some natural yoghurt.

Bulk up your daily quota of fresh veg by adding a crispy fresh side salad.

Lemony chicken with olives

Serves 4 : Very easy : Quickish

Ingredients
4 skinless chicken breast fillets, cut in chunks
2 red onions, sliced
2 garlic cloves, crushed
1 small lemon, sliced, all peel and pith removed
1 cup dry white wine
12 pitted green olives, sliced

Freshly chopped parsley

Method
Spray a large lidded pan with non-stick cooking spray.
Dry fry the onions until softened.
Add the garlic and chicken pieces and cook until sealed.

Pour in the wine.
Add the lemon slices.
Cover and simmer for 30 minutes.

Cook the rice in some chicken stock.
Drain well when cooked and keep warm.

Add the olives to the chicken and cook for another 5 minutes.

Serve the chicken and rice (garnished with lots of chopped parsley) and a mixed salad on the side.

Chicken in cider

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets, cut through sideways
1 onion, sliced
3 stalks celery, sliced
250ml cider (or apple juice)
250ml chicken stock
3 carrots, halved and sliced
2 turnips, small dice
1 red pepper, sliced
2 green apples, cored and sliced
200gm frozen peas

480gm potatoes
¼ cup fat free milk

Method
Cook the potatoes in lightly salted water.
Drain well and then mash.
Beat in the milk.
Keep warm.

Spray a wide lidded pan with non-stick cooking spray.
Dry fry the chicken pieces for about 5 minutes to seal.
Add the onion and celery to the pan and cook for another 2 minutes.
Pour in the stock and cider (or apple juice).
Tip in the carrots, turnip and red pepper and stir.
Bring to a boil then reduce the heat and put the lid on.
Simmer for 15 minutes.

Now add the apple slices and the peas and cook for a further 5 minutes.

Divide the mashed potato between 4 warmed plates.
Put 2 pieces of chicken breast on each plate and then serve the vegetables.

Breaded chicken

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets

1 x 400gm can chopped tomato and onion
1 – 2 garlic cloves, crushed
2 tsp balsamic vinegar

2 slc wholewheat bread, crumbed
1 tsp dried mixed herbs

350gm broad beans – frozen, fresh or canned
480gm new potatoes, halved

Fresh chopped parsley

Method
Heat the oven to 200ºC.
Mix the tomato and onion, the garlic and balsamic vinegar together in a bowl.
In another bowl, combine the breadcrumbs and dried herbs.

Spray a large over-proof dish or grill pan with non-stick cooking spray.
Split the chicken breasts and open each one out like a book.
Place the breasts in the dish or pan in a single layer.

Spread the tomato mix over the chicken pieces.
Press the breadcrumbs on top of the tomato.
Bake at 200ºC for 20 – 25 minutes.

Meanwhile, cook the potatoes in lightly salted boiling water until tender.
Drain and keep warm.
Cook the broad beans according to type – fresh, frozen or canned.
Drain and keep warm.

Serve the breaded chicken garnished with chopped parsley.

Sweet sour chicken

Serves 4 : Very easy : Quick

Ingredients
3 skinless chicken breast fillets, cut into bite-sized pieces
12 pitted green olives, halved
6 pickled garlic cloves sliced
1 x 400gm tin chopped tomatoes with onions
6 sweet & sour peppadews (bottled), sliced
½ yellow pepper, sliced
2 Tblsp finely chopped basil

240gm rice
2tsp chicken stock powder
1 head broccoli, broken into florets
4 courgettes, quartered lengthways

Method
Cook the rice in water to which you have added the chicken stock powder.
Once cooked, drain and keep warm.

Boil, steam or microwave the broccoli and courgettes until tender.
Drain and keep warm.

Spray a saucepan with non-stick cooking spray.
Dry fry the chicken pieces until they are sealed and starting to brown.
Tip the chopped tomatoes and onions into the pan.
Add the garlic, peppadews, olives and yellow pepper.
Cook, uncovered, for about 20 minutes, until the chicken is cooked through and the sauce has reduced and thickened.
Stir through the basil.

Serve with the rice and steamed broccoli and courgettes.

The sweetness of the pepperdews and the sharpness of the pickled garlic give this dish an unusual flavour. Don’t be afraid of using this much pickled garlic, it is really not garlicky.

Honey and ginger chicken

Serves 4 : Very easy : Quick

Ingredients
8 skinless chicken thighs
1 onion, chopped
2 tsp grated ginger
1 Tblsp runny honey
¼ tsp turmeric
1 cup water

200gm carrots, julienne
200gm parsnips, julienne
480gm potatoes

Chopped parsley, to garnish

Method
Boil, steam or microwave the carrots and parsnips until tender.
(Parsnips cook a lot faster than carrots, so if you want to cook them together, cook the carrots alone for 10 minutes before adding the parsnips.)
Drain and keep warm.
Boil the potatoes in lightly salted water until soft.
Drain well, mash until smooth and keep warm.

Mix together the honey, water and turmeric.
Set aside

Spray a large, lidded frying pan with non-stick cooking spray.
Dry fry the chicken pieces until sealed and lightly coloured.
Add the onion and ginger and continue cooking for another 5 minutes.

Now pour in the liquid.
Cover with a lid and simmer for 30 minutes, or until the chicken is cooked through.
Remove the lid for the last 5 minutes to allow the sauce to reduce a little.

Serve 2 thighs per person, with the mash and vegetables on the side.
Spoon the sauce over the potatoes and garnish generously with parsley.

Thai lemon chicken

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets
1 Tblsp dry sherry
1 egg white, beaten
2 Tblsp cornflour
2 tsp grated root ginger
For the sauce:
3 Tblsp lemon juice
2 Tblsp Rose’s lime cordial
2 Tblsp caster sugar
¼ cup water
1 Tblsp cornflour

240gm rice
300gm mange tout
4 spring onions, sliced thinly
Freshly chopped parsley

Method
Cook the rice in lightly salted boiling water until tender.
Drain and keep warm.
Steam the mange tout just enough to heat through.
Keep warm

Lay the chicken in a single layer in a dish.
Mix together the sherry, egg white, ginger and cornflour.
Pour this over the chicken, and turn the pieces to make sure they are covered.
Leave to stand for 15 minutes.
Spray a large pan with non-stick cooking spray.
Gently dry fry the chicken breasts for 15 to 20 minutes until they are cooked through and browned.
Allow to stand for 5 minutes before slicing thickly on the diagonal.

Combine the lemon juice, lime cordial, caster sugar, water and cornflour in a small pan.
Cook until the sauce is thickened and glossy.
Taste for seasoning and sweetness– this sauce is quite tart
Keep warm.

Serve the chicken slices beside the rice and mange tout.
Spoon over the sauce and garnish with the spring onions and parsley.

Peasy chicken pie

Serves 4 : Very easy : Quick

Ingredients
400gm skinless chicken breast fillets, cut in chunks
1 onion, sliced
2 sticks celery, sliced
1 cup/ 100gm peas
1 cup/150gm sweet corn kernels
3 Tblsp chopped parsley
200ml chicken stock
1 Tblsp corn flour

400gm potatoes
150gm chickpeas
½ cup milk

Method
Boil the potatoes in lightly salted boiling water until soft.
Drain well and mash together with the chickpeas.
Beat the milk into the potato mix.

Spray a pan with non-stick cooking spray.
Fry the onion and chicken for about 10 minutes until the onion is soft and the chicken is sealed.
Add the celery, peas, sweet corn and stock.
Simmer for 15 minutes, then thicken the gravy with the cornflour.
Tip into a large ovenproof dish.

Spread the mash over the chicken.
Place under the grill until the potato is golden.

Sticky chicken with stir-steamed vegetables

Serves 4 : Very easy : Quick

Ingredients
240gm rice
Chicken stock powder
4 skinless chicken breasts
1 tsp fresh grated ginger
4 Tblsp soya sauce
4 Tblsp honey
2 Tblsp lemon juice

2 large carrots, julienne
150gm green beans, chopped
150gm button mushrooms, sliced
8 spring onions, sliced
2 sticks celery, sliced
Small cabbage, shredded

Method
Combine the ginger, soya sauce, honey and lemon juice.
Pour half of this over the chicken and allow to marinate for 20 minutes (or longer).

Cook the rice in boiling water, adding the chicken stock powder.
Once cooked, drain and reserve ½ cup of the stock.
Keep warm.

Dry-fry or grill the chicken pieces until cooked.
Allow to rest for 5 minutes and then slice diagonally.

Spray a wok with non-stick cooking spray.
Toss in all the vegetables except the cabbage, and dry-fry for 5 minutes.
Pour in the reserved rice water and cover with a lid.
Cook for a further 5 minutes.
Add the cabbage and toss well.
Pour over the reserved marinade and stir well.

Serve the stir steamed vegetables alongside the rice and sliced chicken.

Chicken pilaf pile

Serves 4 : Very easy : Quick

Ingredients
3 skinless chicken breasts, chopped
1 onion, chopped
2 fat carrots, chopped
300gm cauli & broccoli florets
320gm rice
640ml chicken stock
1 Tblsp mild curry paste
200gm frozen peas
3 courgettes, chopped

Method
Spray a large pan with non-stick cooking spray.
Dry fry the onion and chicken pieces until the onion softens and the chicken seals.
Stir through the curry paste.
Now add the carrots, cauli and broccoli, the rice and the stock.
Stir well and bring to the boil.
Reduce the heat and simmer for 10 minutes.

Add the courgettes and frozen peas.
Simmer for another 10 minutes until the rice is cooked and the stock has all been absorbed.
Stir well to combine.

Serve.

Chilli chicken and beans

Serves 4 : Very easy : Quick

Ingredients
350gm mini chicken breast fillets
4 garlic cloves, crushed
2 tsp chilli paste
½ tsp dried rosemary
400gm can chopped tomatoes
400gm can cannellini beans, rinsed and drained

240gm rice

Mixed salad leaves
A few sprigs of fennel

Method
Cook the rice in lightly salted boiling water until tender.
Drain and keep warm.

Spray a pan with non-stick cooking spray.
Cut the chicken into bite-sized pieces.
Dry fry the chicken and garlic until the chicken is lightly browned.
Add the chilli paste, rosemary and tinned tomatoes.
Simmer for 20 minutes, or until the chicken is cooked through.
Add the cannellini beans and allow to heat through.

Serve the chicken on the rice, with the salad leaves and fennel on the side.

Spring chicken

Serves 4 : Very easy : Quick

Ingredients

3 boneless chicken breast fillets, cut in chunks

1 onion. sliced

2 leeks, sliced

3 carrots, chopped

3 courgettes, quartered and sliced

125gm broad beans

300gm new potatoes, quartered

450ml chicken stock

1 Tblsp corn flour

Method

Parboil the potatoes in lightly salted boiling water for about 10 minutes.
Drain and set aside.

Spray a large pot with non-stick cooking spray.
Dry fry the onions until they start to soften.
Add the chicken and continue cooking to seal.
Tip in the carrots, parboiled potatoes and leeks.
Pour in the stock, bring to a boil and then simmer for 15 minutes.
Now add the courgettes and broad beans.
Cook for another 10 minutes.

Thicken the sauce with the cornflour.

Divide between four bowls and serve.

Bulghar burgers

Serves 4 : Very easy : Quick

Ingredients
60gm bulghar wheat
500gm chicken mince
1 red onion, chopped
80gm chopped parsley
1 Tblsp grated lemon rind
1 Tblsp lemon juice

4 whole wheat pita pockets
2 large tomatoes, sliced
4 gherkins, sliced
240gm mixed lettuce leaves

½ cup Helman’s low fat mayo
1 clove garlic, crushed
2 Tblsp lemon juice

Method
Place the bulghar wheat in a small bowl and cover with cold water.
Allow to stand for 10 minutes.
Drain and squeeze out excess water.

Combine the wheat, chicken, onion, parsley, lemon rind and juice.
Shape into 8 patties.

Spray a frying pan with non-stick cooking spray.
Dry fry the patties until; cooked through (about 8 minutes each side).

Mix the mayo, crushed garlic and lemon juice in a small bowl.

Serve 2 patties per person, with the salad vegetables, warm pita bread and the mayo dressing.

Kashmiri chicken

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets
100gm Patak’s mango chutney
60ml water

1 onion, chopped
1 clove garlic, crushed
1 tsp mustard seed
¼ tsp ground cardamom
½ tsp ground cumin
½ tsp ground turmeric
½ tsp garam masala
300gm rice
750ml chicken stock
2 Tblsp chopped coriander

Method
Spray a saucepan with non-stick cooking spray.
Dry fry the onion and garlic until the onion starts to soften and turn golden.
Add all the spices and the rice.
Stir well.
Pour in the stock and stir again.
Simmer, uncovered, until the rice is tender.
Drain if necessary.
Stir through the coriander and keep warm.

Spray a frying pan with non-stick cooking spray.
Fry the chicken until it is cooked through and lightly browned both sides, 8 – 10 minutes per side.
Rest the chicken for 5 minutes before cutting into thick slices.

Mix the chutney and water together in a heatproof bowl.
Warm gently in the pan you used to cook the chicken.

Divide the rice between four plates.
Place chicken slices beside the rice and spoon over the warmed chutney.
Serve with a crispy fresh salad on the side.

Chicken with warm mango salad

Serves 4 : Very easy : Quick

Ingredients
480gms (±4) skinless chicken breast fillets
3 Tblsp marmalade
1 Tblsp whole grain mustard

2 ±400gm cans mango in juice
4-5 spring onions, sliced
2 Tblsp white wine vinegar
2 tsp ground cumin

250gm couscous
220mls chicken stock

Method
Heat the grill to 250ºC.
Mix together the marmalade and mustard.
Cut each breast into 3 or 4 thickish slices lengthways.
Place the chicken slices on a baking tray lined with baking paper.
Brush the ‘mustalade’ over the fillet slices.

Put the couscous in a bowl, and pour over the stock.
Cover with a plate or cling wrap.
Allow to stand for 5 – 10 minutes.
Fluff up the grains with a fork.

Grill the chicken for 5 minutes, then turn.
Brush the remaining ‘mustalade’ over the slices.
Grill for a further 5 minutes until the chicken is cooked through.

Cut the mango slices into chunks.
Place in a bowl and add the spring onions.
Pour over the vinegar and cumin and mix well.
Just before serving, warm the mango salad briefly in the microwave.

Serve with a fresh green salad or avocado slices.

Braised chicken with beans

Serves 4 : Very easy : Quick

Ingredients
8 skinless, boneless chicken thighs cut in chunks
1 large onion, sliced
2 cloves garlic, crushed
1 tsp dried thyme
2 x 400gm can cannellini beans, rinsed and drained
1 cup frozen peas
400ml chicken stock
200ml dry white wine
1 Tblsp corn flour
2 Tblsp chopped parsley

Method
Spray a large pan with non-stick cooking spray.
Dry fry the onion and garlic until they start to soften and brown.
Add the chicken chunks and brown all over.

Pour in the chicken stock and the wine.
Bring to the boil and then reduce the heat.
Allow to simmer for 20 minutes, covered.

Tip in the beans and peas.
Mix the corn flour to a smooth paste with a little water.
Pour the paste into the pan, stirring all the time until the sauce thickens.
Cover and simmer for another 5 minutes to heat through.

Serve scattered with the chopped parsley.


The beans supply plenty of starch in this dish so there is no need for potatoes, rice or bread.

Harrief chicken stew

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets, butterflied
1 onion, finely chopped
2 cloves garlic, crushed
400gm tin chopped tomatoes
1 Tblsp harrief paste

A few onion rings to garnish

Method
Spray a pan with non-stick cooking spray.
Dry fry the onion until it starts to soften and go brown.
Add the harrief paste and garlic, cook for 1 minute.
Add the tomatoes and stir to combine.

Lay the chicken pieces in the pan, spooning the sauce over.
Cover the pan and simmer for 20 minutes.

Remove the chicken from the pan and pull into shreds using 2 forks.
Stir the chicken back into the sauce and allow to heat through.

Serve the stew with crusty bread, if desired, and a salad of baby spinach, rocket and watercress.

Harrief paste is made with red peppers and smoked chillies. If you can’t find it, use plain chilli paste and add some chopped red pepper with the tomatoes. If you use chilli paste, start with 1 tsp – add more to your own chilli-tolerance level.

Chicken, peas and bacon

Serves 4 : Very easy : Quick

Ingredients
450gm mashing potatoes
8 skinless, boneless chicken thighs
4 rashers, lean bacon, cut in matchsticks
1 clove garlic, crushed
8 large spring onions, sliced
250gm frozen peas
150gm mushrooms, chopped
300ml chicken stock
150ml dry white wine
1 Tblsp corn flour
1 Gem lettuce, roughly chopped

Method
Cook the potatoes in lightly salted boiling water until soft.
Drain and mash well.
Keep warm.

Spray a pan with non-stick cooking spray.
Dry fry the bacon and the chicken thighs, browning and sealing the chicken.

Add the onion and garlic and stir.
Pour in the stock and mushrooms.
Cover and simmer for 20 minutes.
Add the peas and lettuce and simmer for a further 5 minutes.

Mix the corn flour to a paste with the wine.
Add this to the pan and stir while the sauce thickens.

Serve the chicken with the mashed potatoes.

Turmeric chicken

Serves 4 : Very easy : Quick

Ingredients
240gm rice
4 (±450gm) skinless chicken breast fillets
1 large onion, chopped
2 cloves garlic, crushed
1 tsp ground turmeric
250ml chicken stock
125ml dry sherry
1 ½ tsp dried thyme
50gm seedless raisins

30gms pine nuts
Chopped parsley to garnish

Method
Cook the rice in lightly salted boiling water until tender.
Drain and keep warm.

Spray a large lidded frying pan with non-stick cooking spray.
Toss the pine nuts into the pan and dry fry until they are golden.
Remove from pan and set aside.

Cut the chicken into bite sized pieces.

Gently dry fry the onion and garlic for about 5 minutes, until the onion starts to soften.
Add the turmeric, and cook for another minute while stirring.
Tip in the chicken and continue to stir fry until the meat is sealed.
Pour in the sherry, and allow to sizzle until it has almost evaporated.

Add the stock, thyme and raisins.
Cover and simmer for 20 minutes.
Serve the chicken beside the rice.
Garnish with the pine nuts and parsley.

Brandied chicken and asparagus

Serves 4 : Very easy : Quick

Ingredients
240gm rice
1 cup frozen peas

1 onion, thinly sliced
2 stalks celery, thinly sliced
8 (±350gm) boneless, skinless chicken thighs, halved
¼ cup brandy

350ml chicken stock
1 Tblsp corn flour

1 x ±400gm tin asparagus salad cuts, drained
1 – 2 tsp dried tarragon
4 Tblsp fat free natural yoghurt

Method
Cook the rice in lightly salted boiling water until soft, adding the peas for the last 5 minutes.
Drain and keep warm.

Meanwhile, spray a large pan with non-stick cooking spray.
Dry fry the onion and celery until they start to soften.
Add the chicken pieces and brown to seal.
Pour in the brandy, followed after 1 minute by the stock and corn flour.
Stir and allow the sauce to thicken.

Cover with a lid and simmer for 10-15 minutes until the chicken is cooked through.
Add the asparagus and tarragon.
Gently stir through the yoghurt.

Serve the chicken with the rice and peas, with a salad on the side if desired.

No-bake chicken and broccoli pasta

Serves 4 : Very easy : Quick

Ingredients
240gm pasta twirls

450gm skinless chicken breast fillets, cut to bite size
1 onion, sliced
200gm broccoli florets
250gm mushrooms, sliced
500ml chicken stock

250ml fat free milk
2 Tblsp corn flour

4 Tblsp grated parmesan

Method
Cook the pasta in lightly salted boiling water.
Drain when al dente, and keep warm.

Spray a large saucepan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the chicken pieces and stir fry until sealed.
Pour in the stock.
Cover and simmer for 10 minutes.

Now add the mushrooms and broccoli.
Simmer for a further 5 minutes.

Mix the corn flour to a paste with the milk.
Add to the pan and allow the sauce to thicken.
Tip the cooked pasta in with the chicken and stir gently to combine.
Allow to reheat through thoroughly.

Serve topped with grated parmesan.

Lemon chicken with cashews

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breasts, cut into strips
2 garlic cloves, crushed
1 tsp grated ginger
400gm broccoli florets
400ml chicken stock
1 Tblsp corn flour
2 Tblsp clear honey
2 Tblsp lemon juice
Grated rind form 1 lemon
50gms roasted cashew nuts

Method
Spray a large frying pan or wok with non-stick cooking spray.

Dry fry the chicken strips until they are ‘sealed’ and beginning to brown.
Add the garlic and broccoli and a little of the stock.
Allow to cook, covered, for about 5 minutes.

Mix the corn flour, honey, lemon juice and rind into the remaining stock;
then add this to the pan, stirring all the time, so that the sauce thickens.

Serve with rice or noodles, and soy sauce if desired.

Chicken in mango sauce

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breasts, cut into strips
2 tsp ground cumin
500ml chicken stock
4 – 5 Tblsp Patak’s mango chutney
8 spring onions, cut into 4cm lengths
1 Tblsp corn flour

2 Tblsp chopped coriander
300gm couscous
300ml chicken stock

Method
Spray a large pan with non-stick cooking spray.
Sprinkle the cumin over the chicken pieces.
Dry fry the chicken until it is ‘sealed’.

Add the stock, the chutney and the spring onions.
Allow to simmer, covered, for 10 minutes or until the chicken is cooked through.
Slacken the corn flour with a little water, and stir into the pan.
Cook for another 2 minutes to let the sauce thicken.

Meanwhile, put the couscous and coriander in a bowl and cover with 300ml chicken stock.
Cover and allow to stand for 5 minutes.
Fluff up the couscous with a fork.

Serve the chicken and couscous with a fresh mixed salad on the side.

Chicken a la Med

Serves 4 : Very easy : Quick

Ingredients
4 boneless, skinless chicken breasts, cut in bite-size pieces
2 cloves garlic, crushed
125gm mushrooms, chopped
2 courgettes, sliced
1 small aubergine, cut in chunks
4 spring onions, sliced
1 red bell pepper, chopped
1 Tblsp capers, rinsed and chopped
1 Tblsp chopped parsley
1 ±400gm tin chopped tomatoes
500ml chicken stock

240gm pasta shells

Method
Cook the pasta in lightly salted boiling water until al dente.
Drain and keep warm.

Spray a large pan with non-stick cooking spray.
Dry fry the chicken until ‘sealed’ on all sides.
Add the garlic and mushrooms and fry for another 3 or 4 minutes.
Now add the courgettes, aubergine, onions and red pepper.
Add the tinned tomatoes and stock.

Cover and simmer for 5 minutes.
Stir through the parsley and capers.
Fold in the cooked pasta.

Chicken in a pot

Serves 4 : Very easy : Quickish

Ingredients
3 – 4 skinless chicken breast fillets, cut in chunks
3 leeks, cut on diagonal , thick slices
2 large carrots, quartered lengthways
6 – 8 parsnips, quartered lengthways
2 courgettes, sliced
200gm button mushrooms
400gm new potatoes, halved
500ml chicken stock
200ml dry white wine
2 tsp dried tarragon
1 cup frozen peas
1 – 2 Tblsp corn flour

Method
Put the chicken, leeks, carrots, parsnips, courgettes, potatoes and mushrooms in a large lidded saucepan.
Pour over the stock and wine.
Add the tarragon.

Bring to the boil.
Reduce heat and allow to simmer, covered, for 20 minutes.

Add the frozen peas, and simmer for another 10 minutes, or until potatoes are cooked.
Stir through the corn flour, slackened with a little water.
Allow sauce to thicken.

Serve.

I find potatoes take surprisingly long to cook when they are in with something else, so I par-cooked mine in the microwave for about five minutes, to give them a head start.

Rosemary chicken

Serves 4 : Very easy : Quick

Ingredients
8 skinless, boneless chicken thighs
1 onion, sliced
2 cloves garlic, crushed
1 large sprig rosemary, leaves picked off and finely chopped
2 anchovy fillets, finely chopped (optional)
1 Tblsp capers, rinsed, drained and finely chopped
1 x 400gm tin chopped tomatoes
150ml dry red wine

Method
Spray a large, deep frying pan with non-stick cooking spray.
Brown the chicken pieces all over.
Once the chicken is sealed, remove it from the pan and set aside.

Fry the onion and garlic until the onion begins to soften.
Stir in the finely chopped rosemary and fry another 2 minutes.
Add the anchovy fillets, capers, tomatoes and wine.

Nestle the chicken pieces into the sauce.
Cover and simmer for 25 minutes.

Meanwhile make a salad and warm some crusty bread.
Serve these alongside the chicken thighs.
Spoon the sauce over the chicken pieces.

Chicken and sweetcorn soup

Serves 4 : Very easy : slow (but well worth the wait)

Ingredients
2 skinless chicken thighs
2 carrots, chopped
2 leeks, sliced
2 stalks celery, sliced
½ large aubergine (optional)
Kernels from 2 sweet corns
70gm pearl barley
1 Tblsp chicken stock powder
1 ½ litres water

Method
Place everything in a large saucepan.
Bring to the boil, then simmer for one hour.

Fish out the chicken thighs and strip the meat off the bones.
Discard the bones and put the meat back in the pot.

Blitz, with a hand blender, 4 or 5 times, depending how smooth you want the soup to be.

Serve with a swirl of soy sauce.


There is something about chicken soup that makes you feel better – even if you don’t have the flu! This one is a really hearty meal.

Chicken with sweet-earth sauce

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breasts, butterflied
Chicken spice
1 onion, sliced
2 celery stalks, sliced
200gm cherry tomatoes, halved
200gm thin green asparagus spears
1 Tblsp red wine vinegar
1 Tblsp fresh chopped parsley

480gm new potatoes
1 small pillow-pack of mixed lettuce

Method
Put the potatoes on to cook in lightly salted boiling water.
Once cooked, drain and keep warm.

‘Butterfly’ the chicken by slicing right through each fillet horizontally.
Sprinkle with chicken spice.
Spray a large frying pan with non-stick cooking spray.
Dry fry the chicken pieces both sides until cooked through (about 5 minutes per side).
Remove the fillets from the pan and keep warm.

Fry the onion and celery in the chicken pan until the onion starts to soften.
Add the tomatoes and the asparagus and cook until the tomatoes start to break down.
Add the vinegar and parsley, and stir well.

Serve 2 fillets per person beside the baby potatoes and a handful of mixed lettuce.
Spoon the sweet-earth sauce over the chicken.

Chicken and baked bean stew

Serves 4 : Very easy : Quick

Ingredients
400gm skinless chicken breast fillets, cut in chunks

1 onion, chopped
4 carrots, chopped
2 stalks celery, sliced
2 tsp dried thyme
1 cup frozen peas
500ml chicken stock

1 Tblsp corn flour mixed with a little water
2 x 400gm tins baked beans, rinsed and drained
2 Tblsp chopped fresh parsley

Method
Spray a large pan with non-stick cooking spray.
Dry fry the onion, carrots and celery until the onion begins to soften.
Add the thyme and stir well.
Add the chicken and continue stir frying until the chicken is sealed.
Toss in the frozen peas.
Pour in the stock.
Bring to a simmer and continue to cook, covered, for 20 mminutes.

Stir through the corn flour and allow the gravy to thicken slightly.
Add the baked beans and bring everything back to the boil.

Serve with crusty bread, if desired.
The beans make this dish very filling, so I did not serve a starch with it.

Sweet spice chicken

Serves 4 : Very easy : Quick

Ingredients
3 skinless chicken breast fillets, cut into small chunks
2 onions, chopped
½ - 1 tsp each of ground cinnamon, cloves and nutmeg
1 tsp dried thyme
1 tsp paprika
2 x 440gm tins chopped tomatoes
1 x 440gm tin red kidney beans, rinsed and drained
1 Tblsp corn flour

240gms rice

Method
Spray a large pan with non-stick cooking spray and place over heat.
Dry fry the onions until they start to soften.
Add the spices, paprika and thyme and stir well to combine with the onions.
Now add the chicken pieces and continue stir frying until it is ‘sealed’.
Pour in the chopped tomatoes.
Add the kidney beans.

Bring to a simmer then cover and cook for about 30 minutes.
Slacken the corn flour with a little water and stir through the pan to thicken the sauce.
Bring back to the boil to cook the flour.

Cook the rice in lightly salted boiling water until tender.
Drain.

Serve the rice and chicken with a spoon of natural fat free yoghurt spooned over (optional).
Accompany with mango chutney, poppadums and sambals, if desired.

Braised chicken with leeks

Serves 4 : Very easy : Quick

Ingredients
8 skinless chicken thighs
2 large leeks, sliced
1 Tblsp Dijon mustard
500ml chicken stock
2 tsp dried tarragon
Juice and grated rind from 1 lemon
125ml fat free natural yoghurt
1 Tblsp corn flour, slacked with a little water

2 large potatoes (±300gm), peeled and cut in chunks
300gm butternut, peeled and cut in chunks
250gm green beans, topped and tailed

Method
Spray a large frying pan with non-stick cooking spray and place over heat.
Tip in the leeks and allow to soften.
Add the chicken all brown all over.
Now add the stock and mustard, the tarragon, lemon juice and rind.
Stir to combine.
Cover the pan and allow everything to simmer for 25 minutes, by which time the chicken should be cooked through.

Meanwhile, put the potato and butternut on to cook in lightly salted boiling water.
Drain and mash when cooked.
Keep warm.

Microwave, steam or boil the green bean until they are cooked but still crunchy.

Stir the corn flour through the chicken and allow the sauce to thicken.
Remove the pan from the heat.
Stir in the yoghurt.

Divide the mash and beans between four plates.
Serve with two pieces of chicken per person.
Spoon over the leeky sauce.

You can cook the chicken for much longer, if you have time. The meat will come off the bone that much more easily.

Stove-top chicken casserole

Serves 4 : Very easy : Quick

Ingredients
500gm new potatoes
1 butternut, cut in chunks
1 head broccoli, broken into florets
150gm baby corn, halved

3 skinless chicken breast fillets, cut in chunks
200gm button mushrooms, sliced
1 cup frozen peas
1 x 440gm tin chopped tomatoes
1 onion, thinly sliced
1 cup chicken stock
8 sweet pepper dews, chopped
1 - 2 tsp ground cinnamon
1 - 2 tsp paprika
1 Tblsp cornflour, mixed to a paste with a little water

Method
Put the potatoes on to cook in lightly salted boiling water.
Microwave, boil or steam the butternut, broccoli and baby corn.
Drain all of these once they are cooked and keep warm.

Meanwhile, spray a deep frying pan with non-stick cooking spray and put on to heat.
Dry fry the onions a few minutes until they start to soften.
Add the chicken pieces and keep stirring until the chicken is sealed.
Sprinkle in the cinnamon and stir until fragrant.
Now tip in the chopped tomatoes and stock and the chopped pepper dews.
Cover the pan and reduce to a simmer for 20 minutes (or more, this won’t spoil with longer cooking).

When the chicken is cooked through, stir through the cornflour a bit at a time until the sauce is glossy.

Serve the chicken with the potatoes, butternut, broccoli and baby corn.

I had about ½ cup of cannellini beans that I tossed in this – not essential, but just stretched the meal a bit further. This dish has a spicy sweetness that is deliciously warming.

Chicken and veg one-pot

Serves 4 : Very easy : Quick

Ingredients
1 onion, chopped
3 skinless chicken breast fillets, cut into bite sized pieces

2 large carrots, julienne
4 – 6 courgettes, julienne
400gm new potatoes, quartered
300gm broccoli florets
125gm sugar snap peas
125gm mushrooms, chopped
400ml vegetable stock
8 - 10 large spinach leaves, shredded
1 – 2 tsp dried rosemary

Method
Spray a large pan with non-stick cooking spray and put on to heat.
Dry fry the onions until they start to soften.
Add the chicken pieces and stir until the chicken is sealed.
Now tip in the carrots, new potatoes, broccoli and mushrooms, followed by the stock and rosemary.

Cover and simmer for 15 minutes.
Add the sugar snap peas and courgettes and simmer for another 5 minutes.
Fold through the spinach.
Allow a few more minutes on the heat for the spinach to wilt down.

Serve.

You don’t need any starch with this – it already has potatoes in it. Maybe some crusty bread to soak up the juices.

Chicken with tarragon dressing

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken fillets
Accompaniments
500gms new potatoes, halved
500gm green beans
4 carrots, julienne
8 slices marrow (or 8 courgettes)
Dressing
1-2 tsp dried tarragon
1 tsp Dijon mustard
2 tsp wholegrain mustard
200ml natural fat free yoghurt

Method
Mix all the dressing ingredients together in a bowl.
Set aside.

Put the potatoes on to cook in lightly salted boiling water.
Steam, microwave or boil remaining vegetables.
Drain all vegetables once cooked and keep warm.

Meanwhile, spray a frying pan with non-stick cooking spray and heat.
Dry fry the chicken fillets about 10 minutes per side, or until cooked through.
Take the pan off the heat and remove the chicken.

Tip the mixed dressing into the pan and stir briefly to deglaze and warm with residual heat.

Serve the vegetables with one chicken fillet per person.
Spoon the warm dressing over the chicken.

Spanish style chicken

Serves 4 : Very easy : Quick

Ingredients
450gm skinless chicken breast, cut in chunks
3 tsp paprika

1 large onion, sliced
1 clove garlic, crushed
1 x 410gm tin chopped tomatoes
140gm sweet pepper dews, sliced
12 pitless black olives, sliced
±16 large spinach leaves and stalks, chopped

Method
Spray a large pan with non-stick cooking spray.
Fry the onion and garlic until the onion starts to soften.
Add the chicken and paprika and stir fry until sealed.

Tip in the tomatoes and simmer for 15 minutes.

Add the pepper dews and olives and stir well.
Put the chopped spinach on top, cover with a lid and simmer another 5 minutes.

Remove the lid.
Turn everything gently to incorporate the spinach.

Serve with warm crusty bread.

I found crushed pepper dews at the deli counter of my local Pick and Pay, sold loose. They combine really well with the paprika to give a mildly spicy sweet flavour to this dish. You can also buy whole pepper dews in a bottle and shred them yourself.

Pecan honeyed chicken

Serves 4 : Very easy : Quick

Ingredients
4 boneless, skinless chicken breasts

4 spring onions
125ml white wine
125ml chicken stock
30ml honey
10ml Dijon mustard
65gm pecan nuts, coarsely chopped

100gm mixed lettuce leaves
1 Tblsp lemon juice
2 pears, thinly slice
10ml olive oil

Method
Dip the pear slices in the lemon juice to prevent them browning.
Put the mixed lettuce in a bowl with the remaining lemon juice and the oil. Toss to combine.

Spray a pan with non-stick cooking spray.
Dry fry the chicken breasts about 10 minutes each side, or until cooked to your liking.
Remove from the pan and slice in half diagonally.
Keep warm.

Cook the spring onions in the same pan, until they begin to soften slightly.
Add the wine and bring to the boil.
Allow the wine to reduce by about half.
Add the honey, stock and mustard.
Continue cooking, stirring continuously until the liquid is again reduced by about half – about 5 minutes.
Remove from the heat and stir through the nuts.

Divide the lettuce and pear slices between four dinner plates.
Serve two halves of chicken breast per person, and drizzle over the honey-nut sauce.

Honey and mustard make such a wonderful combination. They go really well with chicken, fish and red meat. I served this with sour dough potato bread.

Apricot chicken

Serves 4 : Very easy : Quick

Ingredients
8 skinless boneless chicken thighs cut into chunks
1 Tblsp plain flour
1 onion, sliced
2 tsp ground cumin
2 tsp ground coriander
1 tsp paprika
500ml chicken stock
12 soft dried apricots, quartered

240gm rice
1 cup frozen peas
2 Tblsp chopped coriander

Method
Put the rice on to cook in lightly salted boiling water.
Add the frozen peas for the last 5 minutes.
Drain. Stir through the chopped coriander.
Keep warm.

Put the flour, cumin, coriander and paprika in a zip-seal plastic bag and shake.
Drop the chicken pieces into the bag and shake well.

Spray a pan with non-stick cooking spray
Dry fry the onion until it starts to soften.
Add the chicken pieces and fry to seal.
Slowly pour in the chicken stock stirring all the time.
Cover and simmer for 15 minutes.

Add the apricots.
Stir and simmer for a further 15 minutes.

Serve the chicken with the rice and a crispy salad.

Stuffed chicken breast

Serves 4 : Very easy : Quick

Ingredients
8 small skinless, boneless chicken breasts
1 onion, thinly sliced
3 Tblsp pine nuts
Juice of 1 lemon
3 Tblsp raisins
3 tsp Moroccan spice

4 large lettuce leaves
400gm grated carrot
Grated rind and segments of 2 oranges
1 Tblsp chopped coriander
1 tsp ground cinnamon

Handful baby rocket

Method
Preheat oven to 180ºC.
Spray an ovenproof dish and a small frying pan with non-stick cooking spray.

For the stuffing:
Dry fry the onion until soft.
Add the pine nuts and allow to brown slightly.
Add ½ the spice, raisins and ½ the lemon juice.
Remove from heat.

Butterfly the chicken breasts, and open out like a book.
Pile the stuffing onto one side of each breast and close the book.
Place the stuffed chicken pieces in the oven proof dish.
Brush with the remaining lemon juice, and sprinkle over the remaining spice.
Bake in the oven for 30 minutes.

For the salad:
Grate the carrots into a large bowl.
Add the orange rind and segments.
Add the cinnamon and chopped coriander.
Give everything a good stir to combine.
Place a lettuce leaf on each plate.
Pile the carrot salad onto each lettuce leaf.
Top with baby rocket.

Serve 2 stuffed breasts per person alongside the salad.

Chicken Ukraine

Serves 4 : Easy : Quick

Ingredients
4 skinless chicken breast fillets

2 Tblsp chopped parsley
1 garlic clove, crushed
2 tsp olive oil

1 slice whole wheat bread, crumbed
Chicken spice

Method
Preheat the oven to 180ºc.
Spray a baking tray with non-stick cooking spray.

Slit the chicken breasts three-quarters of the way through horizontally, so that they open like a book.
Mix the parsley, garlic and oil together.
Spread the parsley mix over one ‘page’ of each chicken breast, and close each ‘book’.
Place the chicken on the baking tray.
Press the fresh breadcrumbs on the top of each fillet.
Sprinkle with chicken spice.

Bake the chicken at 180ºc for twenty five minutes.

Cut each fillet in half diagonally.
Serve with a fresh mixed salad.

Morocco chicken

Serves 4 : Easy : Quick

Ingredients
450gm skinless chicken breasts
1 large red bell pepper, roughly chopped
1 red chilli, finely chopped
1 large aubergine, peeled and cubed
1 brown onion, sliced
½ head broccoli, broken into florets
4 large carrots, scrubbed and sliced
1 Tblsp Moroccan spice mix
400ml hot chicken stock
2 Tblsp orange marmalade

160gm dried couscous
325ml boiling veg stock
8 soft dried apricot halves
2 Tblsp chopped fresh coriander

Method
If you can’t find Moroccan spice mix, you can make your own by combining:
1 tsp each of: ground cumin, ground ginger and salt, plus
½ teaspoon each of: black pepper, ground cinnamon, ground coriander, cayenne pepper
ground allspice and ground cloves.
Mix all together and store in a screw top bottle. Remember to label it.

Cut the chicken into bite-sized pieces.

Spray a large pan with non-stick cooking spray.
Dry fry the onion until it is soft, but not brown.
Add the chicken and seal.
Add the spice, vegetables and chicken stock
Simmer for about 25 minutes.
Stir through the marmalade.

While that is bubbling away, snip the apricots into tiny pieces.
Mix the couscous, coriander and apricots together in a bowl.
Pour the vegetable stock over the couscous..
Cover with clingfilm or a plate and allow to stand for 5 minutes.
Fluff up the couscous grains with a fork.

Serve the chicken with the couscous.

Chicken patties

Serves 4 : Easy : Quick
Ingredients

3 skinless chicken breast fillets
1 onion
1 tsp mixed herbs
1 tsp chicken spice
30gm dry breadcrumbs

500gm new potatoes, scrubbed
8 courgettes
Head of broccoli
Medium butternut, cleaned and cut into chunks

Method

Preheat the oven to 180ºc.

Put the chicken, onion, mixed herbs and chicken spice in a food processer or mincer.
Blitz or mince.
Shape into eight patties.
Lightly dust the patties with the dry breadcrumbs.

Spray a baking tray and the patties with non-stick cooking spray.
Place the patties on the tray and bake at 180ºc for 25 minutes.

Meanwhile boil, steam or microwave the vegetables.

Serve two patties per person alongside the vegetables.

These patties are very dense. If you want to, you can use just 2 chicken breasts and two slices of bread. If you don’t have a food processor or mincer buy chicken mince and chop the onion very finely.