Quick chicken

Serves 4 : Very easy : Quick

Ingredients
±250gm cooked chicken, shredded
±150gm hickory ham, chopped
1 cup frozen peas
1 x 400gm can chopped tomatoes & onions
½ tsp crushed garlic
Pinch of sugar
2 Tblsp chopped parsley
6 large white mushrooms, chopped

240gm rice

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

Tip all the remaining ingredients into a non-stick saucepan.
Bring to the boil, then simmer for 5 minutes - or until the rice is cooked.

Serve with a crispy green salad.

Rosemary chicken

Serves 4 : Very easy : Very quick

Ingredients
4 skinless chicken breast fillets, cut in strips
1 red onion, sliced
½ tsp crushed garlic
1 x 400gm can chopped tomatoes
Pinch chilli flakes
½ - 1 tsp dried rosemary
½ cup dry white wine
16 black olives, pitted and sliced

240gm small pasta shells

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

Spray a large sauce pan with non-stick cooking spray.
Dry fry the chicken pieces until sealed.
Remove from the pan to a plate.

Now fry the onion and garlic until the onion starts to soften.
Add the tomatoes, chilli, rosemary and wine.
Simmer for 5 minutes.

Add back the chicken and toss in the olives.
Simmer for another 5 minutes, or until the chicken is cooked through.

Serve over the pasta with a green salad on the side.

Baspin tagliatelle

Serves 4 : Very easy : Very quick

Ingredients
3 skinless chicken breasts, butterflied
1 large lemon, thinly sliced
250ml white wine
1 tsp crushed garlic

240gm tagliatelle
100gm baby spinach, finely shredded
50gm basil leaves, finely shredded

Method
Heat the oven to 200ºC.

Spray an oven-proof dish with non-stick cooking spray.
Stir the garlic into the wine.
Lay the lemon slices over the bottom of the dish.
Place the butterflied chicken on top, in a single layer.
Pour over the garlic-y wine.

Bake in the oven for 10 minutes.
Turn the chicken over and bake for another 5 minutes.
Rest the chicken for 5 minutes, then cut or shred into strips.
Strain the juices from the baking dish and set aside.

Meanwhile, cook the tagliatelle in lightly salted water until just al dente.
Stir through the spinach and basil and allow the spinach to wilt.
Drain the tagliatelle and put it back in the pan.
Pour over the reserved juices.
Stir through the chicken.

Serve with a mixed salad, if desired.

Chilli chicken and tomatoes

Serves 4 : Very easy : Very quick

Ingredients
4 skinless chicken breasts, butterflied

1 Tblsp chilli paste
1 tsp olive oil
1 tsp dried oregano

250gm cherry tomatoes, halved
12 green olives, sliced

French bread and salad to serve

Method
Heat the oven to 200ºC.
Spray a small roasting pan with non-stick cooking spray.

Mix together the chilli paste, oil and oregano.
Brush this mixture all over the chicken.
Lay the chicken pieces in the roasting pan, in a single layer.
Cover with foil and bake for 5 minutes.

Remove the foil and scatter the tomatoes and olives over the chicken.
Return the pan to the oven.
Bake, uncovered, for another 10 minutes.

Serve with crusty French bread and a mixed salad.

You can make your own chilli paste by mixing together tomato paste, fresh finely chopped red chilli and chopped coriander.

Grilled chicken with sweet-sour slaw

Serves 4 : Very easy : Quick

Ingredients
For the slaw:
6 spring onions
3 sticks celery
½ - 1 head cabbage
3 large carrots
1 large red pepper
± 8 – 10 large basil leaves
± 3 – 4 sprigs of mint, leaves only
Dressing and marinade:
8 Tblsp rice wine vinegar
3 tsp caster sugar

4 skinless chicken breasts, butterflied

4 Pita breads

Method
Shred or grate all the vegetables for the slaw very finely.
Toss together until well combined.
Set aside.

In a small bowl or jug, measure out the vinegar and add the sugar.
Stir until the sugar dissolves.
Pour half of this over the slaw and toss well.
Use the rest to brush over both sides of the chicken.

Spray a ridged pan with non-stick cooking spray.
Heat the pan over a medium heat.
Dry fry the chicken for no more than 15 minutes, turning half way through.

Warm the pita breads.

Toss the slaw again to distribute the dressing.
Serve the chicken with the slaw and warmed pita pockets.

Cashew and sultana chicken

Serves 4 : Very easy : Quick (but extra time needed for marinating)

Ingredients
2 tsp cumin seed, toasted and crushed
1 clove garlic, crushed
1 Tblsp finely chopped coriander
1 – 2 tsp chilli paste
2 Tblsp olive oil
3 skinless chicken breasts, cut into bite-size
2 Tblsp broken cashew nuts
2 Tblsp sultanas in ½ cup water
4 Tblsp low fat mayo
2 Tblsp soy sauce
4 handfuls Asian baby leaf salad
16 cherry tomatoes

480gm new potatoes

Method
Combine the cumin seed, garlic, coriander, chilli paste and olive oil.
Toss in the chicken and mix well with your hands.
Cover with cling wrap and set in the fridge for at least 30 minutes.

Boil the potatoes in lightly salted boiling water until cooked.
Drain and keep warm.

Spray a large pan with non-stick cooking spray.
Tip in the chicken and marinade and stir fry over a medium heat for about 5 minutes.
Add the sultanas (and soaking water) and cook for a further 5 minutes.
Remove to a bowl and stir thru the cashews.

Mix the mayo and soy together and pour over the chicken.

Serve on a bed of salad leaves with the tomatoes and potatoes on the side.