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.