Lime pickle chicken

Serves 4 : Very easy : Quick

Ingredients
± 360gm chicken thigh fillets (about 4-5 thighs)
1 onion, sliced
300gm carrots, thin julienne
300gm broccoli florets
1 green pepper, sliced
1 yellow pepper, sliced

1 Tblsp Patak’s lime pickle
1 Tblsp cornflour
500ml chicken stock

240gm rice

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

Spray a large pan with non-stick cooking spray.
Dry fry the onion and chicken until the chicken is sealed all over.
Add the carrots, broccoli and peppers.
Pour in 250ml of the chicken stock and stir through the lime pickle.
Simmer, covered, for 10 minutes.
Add the cornflour mixed with the remaining stock.
Raise the heat and, stirring, allow the sauce to thicken.

Serve the chicken and veg with the rice.

Teriyaki chicken

Serves 4 : Very easy : Quick

Ingredients
±400gm skinless chicken breast
2 Tblsp teriyaki sauce

200gm sugar snap peas, halved
200gm baby corn, halved
2 large carrots, julienne
3 spring onions, thinly sliced
2 Tblsp sesame seeds

240gm rice
Chicken stock powder or cube

Method
Cut the chicken into bite-sized pieces and place in a bowl with the teriyaki sauce.
Turn well to coat and allow to marinate while you prepare the veg.

Put the rice on to cook in water to which you have added the chicken stock powder or cube.

Place a steamer over the rice pan and steam the carrots for 10 minutes.
Add the corn and peas to the steamer and steam for a further 5 minutes.
Tip the veg into a bowl.
Scatter with the sesame seeds and onions and stir well to combine.
Drain the rice and keep it and the vegetables warm while you:

Spray a frying pan with non-stick cooking spray and place over a high heat.
Stir fry the chicken for about 5 minutes until it is cooked to your liking.

Serve the rice with the vegetables, chicken and extra teriyaki sauce.

On top of linguine

Serves 4 : Very easy : Takes a little longer

Ingredients
2 skinless chicken breast fillets (± 350gm)
1 small onion
2 Tblsp parsley
100gm spinach
50gm fresh breadcrumbs
A little plain flour
1 Tblsp sunflower oil
For the sauce
1 onion
1 x 400gm can chopped tomatoes
½ - 1 tsp crushed garlic

240gm linguine

Method
Place the chicken, onion, spinach and parsley in a food processor.
Using the metal blade, pulse until well ground.
Add the breadcrumbs and pulse again to combine.

Flour your hands and, taking about a dessert-spoon-full at a time, shape the mixture into ±36 balls.
Roll each little ball in flour and dust off the excess.

Put the linguine on to cook in plenty of lightly salted water.
Cook until al dente then drain and keep warm.

Heat the oil in a large frying pan.
Put the chicken balls in the pan and fry for about 10 minutes, turning frequently.
Remove from the pan and set aside on kitchen paper to drain.

Fry the onion and garlic until the onion softens.
Add the tomatoes.
Simmer for 5 minutes.
Check the seasoning – you may want to add salt or a little sugar.
Put the chicken balls back in the frying pan, cover and allow to heat through.

Serve the chicken and sauce over the linguine with a green salad on the side.

Chicken frittata

Serves 4 : Very easy : Quick

Ingredients
250gm skinless chicken breasts,
      cooked and shredded
400gm potatoes, diced and boiled
1 large onion, chopped
½ tsp crushed garlic
80gm asparagus spears
80gm mushrooms, sliced
2 good handfuls baby spinach

4 eggs, separated
2 Tblsp chopped parsley

Method
Beat the parsley into the egg yolks.
Whip the egg whites until they form soft peaks.

Heat the grill.

Spray a large frying pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion starts to soften.
Add the asparagus, mushrooms and cooked potatoes.
Stir-fry until the vegetables start to brown.
Scatter the chicken and spinach over the other veg and stir well.

Gently fold the egg whites into the yolks.
Pour the eggs into the frying pan.
Cook for 2 minutes to set the eggs, then remove from the heat and place under the grill.

Grill for 4 – 5 minutes until the top is nicely browned.

Serve with a fresh green salad and crusty bread.

Chicken melts

Serves 4 : Very easy : Quick

Ingredients
480gm new potatoes, halved
500gm green beans
3 carrots, julienne
1 head cauliflower

4 skinless chicken breast fillets
4 low fat Melrose cheese slices
4 slices lean back or shoulder bacon
Dijon mustard
Portuguese spice

Method
Heat the oven to 200ºC.
Spray a shallow oven-proof dish with non-stick cooking spray.

‘Butterfly’ the chicken, then place between 2 sheets of plastic.
Hammer until thin.
Spread the cut side of each breast with Dijon mustard.
Place a cheese slice and one rasher of bacon on the mustard-y side of each breast
Carefully roll up and secure with a cocktail stick.
Place the chicken roll-ups in the prepared dish.
Spray with non-stick cooking spray and sprinkle with Portuguese spice.

Bake for 20 -25 minutes, or until chicken is cooked to your liking.

Meanwhile, boil, steam or microwave all the veg.
Drain and keep warm.

Remove the chicken from the oven and allow to stand for 5 minutes before cutting each roll-up in half diagonally.

Serve with the vegetables.

Chopstick chicken

Serves 4 : Very easy : Quick

Ingredients
3 skinless chicken breast fillets, cut in diagonal strips
1 Tblsp rice wine vinegar
1 Tblsp vegetable oil
350ml chicken stock
1 – 2 Tblsp cornflour
1 Tblsp lemon juice
1 Tblsp crushed ginger
200gm frozen peas
200gm green beans
100gm green asparagus spears
6 spring onions, chopped

3 x 75gm packs 2-minute-noodles
2 Tblsp cashew nuts

Method
Pour the vinegar over the chicken strips and turn to coat.
Let this stand for 5 minutes or so, while you get everything else ready.

Pour the oil into a wok and place over a moderate heat.
Add the chicken and stir-fry to seal it all over.
Remove to a plate.

Mix the cornflour into the chicken stock.
Pour the stock into the wok.
Add the ginger, lemon juice, peas, beans, asparagus and onions.
Simmer until the sauce thickens slightly and the vegetables are cooked but still crunchy.
Put the chicken back in the pan and allow to heat through.

Cook the noodles according to the instructions on the packet.

Serve the chicken and veg over the noodles.
Garnish with cashew nuts.

I have found that cutting chicken breasts on the diagonal is key to keeping them tender. Rice wine vinegar helps, too; it is sweeter than other vinegars and so won’t affect the overall flavour of your dish.

Chicken with orange salad

Serves 4 : Very easy : Very quick

Ingredients
8 skinless chicken thighs
3 tsp turmeric
3 tsp paprika
½ - 1 tsp chilli flakes
3 Tblsp white wine vinegar
1 Tblsp sunflower oil
Good grind of black pepper

4 seedless blood oranges
Seeds from 1 pomegranate
1 Tblsp lemon juice

480gm new potatoes, halved

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

Heat the oven to 200ºC.
Spray an ovenproof dish with non-stick cooking spray.
Mix the turmeric, paprika, chilli, vinegar, oil and pepper together.
Brush this mixture liberally over the chicken thighs and place them in the ovenproof dish.
Bake in the oven, covered, for 25 minutes.
Remove the cover and bake for a further 10 minutes.

Cut the skin off the oranges and cut the segments out into a bowl.
Mix with the pomegranate seeds and the lemon juice.
Toss well.

Serve the orange salad, the potatoes and 2 chicken thighs each with a salad on the side.

Saucy masala chicken

Serves 4 : Very easy : Quick

Ingredients
240gm brown basmati rice
2 tsp Patak’s Tikka masala curry paste
2 Tblsp flaked almonds

3 skinless chicken breasts, cut in chunks
1 red onion, sliced
1 tsp crushed garlic
1 tsp crushed ginger
1 Tblsp Patak’s Tikka masala curry paste
2 tsp dried turmeric
±20 cherry tomatoes, halved
2 cups cauliflower florets
1 cup chicken stock
1 Tblsp cornflour

Method
Cook the rice in water to which you have added the curry paste.
When cooked, drain well and stir through the almonds.
Keep warm.

Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic and ginger for 2-3 minutes or until the onion starts to soften.
Add the turmeric and curry paste and cook until fragrant.
Tip in the chicken chunks and stir well to coat in the spices and seal.
Now add the cauliflower, tomatoes and the cornflour mixed to a paste with the stock.
Cover the pan and simmer for 15 minutes.

Serve the masala over the rice.
Garnish with sprigs of coriander and poppadoms if desired.

Soy chicken with pickle

Serves 4 : Very easy : Quick

Ingredients
3 large chicken breast fillets, cut on the diagonal
2 tsp Chinese five spice
1 tsp crushed ginger
2 Tblsp brown sugar
4 Tblsp soy sauce
2 Tblsp rice wine vinegar

½ large cucumber
2 carrots
½ tsp chilli flakes
2 Tblsp rice wine vinegar

240gm brown rice
Soy chicken with pickle

Method
Put the rice on to cook in lightly salted water.
When it is cooked, drain it and keep it warm.

Combine the Chinese 5 spice, ginger, sugar, soy and vinegar in a shallow glass dish.
Add the chicken strips and turn to coat with the marinade.
Allow to stand while you:

Cut the carrots and cucumber into strips using a grater, mandolin or peeler.
Place in a bowl with the chilli flakes and vinegar.
Toss well.

Spray a large pan or wok with non-stick cooking spray.
Shake the excess marinade off the chicken.
Dry fry the chicken pieces for about 3 minutes each side until they are nicely browned and sealed.
Add the remaining marinade to the pan with the chicken and simmer for another 5 minutes.

Serve the chicken with the rice and veg.

Chicken with basil mayo

Serves 4 : Very easy : Quick

Ingredients
4 spring onions, thinly sliced
2 – 3 Tblsp rice wine vinegar
±12 fresh basil leaves, shredded
4 Tblsp Helman’s low fat mayo

3 skinless chicken breast fillets, sliced diagonally
Portuguese (or chicken) spice

200gm butter lettuce
16 cucumber slices
20 cherry tomatoes
4 baby corn, sliced

Method
For the dressing, combine the onion, vinegar, basil and mayonnaise.
Set aside.

Arrange the salad ingredients on four individual dinner plates.

Spray a frying pan with non-stick cooking spray and place on the heat.
Season the chicken pieces with Portuguese or chicken spice.
Dry fry the chicken for no more than 10 minutes, turning occasionally.

Pile the chicken in the centre of each plate.
Top with the dressing.

Sweet and sour chicken

Serves 4 : Very easy : Quick

Ingredients
300gm cooked chicken, cut into bite size pices
1 large red pepper, diced
4-6 spring onions, sliced
2 cups chopped pineapple

1 Tblsp tomato sauce
1 tsp low salt soy sauce
1 tsp brown sugar
3 Tblsp rice wine vinegar
¼ cup water (or pineapple juice)

3 x 75gm packets 2 minute noodles

Method
To prepare the sauce, combine the tomato sauce, soy, sugar, vinegar and water.
Stir until smooth.
Set aside.

Cook the noodles according to the directions on the packet.
Drain and keep warm.

Spray a wok with non-stick cooking spray.

Dry-fry the red pepper for 2 minutes.
Add the spring onions and continue stir frying for another 2 minutes.
Add the chicken, pineapple and sauce.
Bring to the boil and then simmer, stirring, for 5 minutes.

Serve the chicken over the noodles, with extra soy if desired.