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Wednesday
Chilly night chicken
.
Serves 4 : Very easy : Quick
3 skinless chicken breast fillets, cut into bite size pieces
½ Tblsp rice wine vinegar
1 onion, sliced
1 stalk celery, sliced
1 leek, sliced
1 parsnip, sliced
2 carrots, sliced
3 courgettes, sliced
1 cup frozen peas
250ml chicken stock
1 Tblsp cornflour, mixed to a paste with 2 Tblsp water
300gm mashing potatoes
200gm orange-fleshed sweet potatoes
Method
Cut the potatoes into chunks and cook in lightly salted water.
Once they are cooked, drain well and mash.
Keep warm.
Sprinkle the vinegar over the cut up chicken.
Spray a large saucepan with non-stick cooking spray.
Dry fry the onion, celery and leeks until the onion softens.
Now add the chicken and stir fry until it is ‘sealed’.
Tip the parsnip, carrot and courgettes into the saucepan.
Stir while pouring in the stock.
Cover and simmer for 15 minutes.
Add the peas and the cornflour.
Cook for another 5 minutes, stirring, until the sauce has thickened.
Serve the chicken over the mash.
If you need extra warming, add ½ tsp chilli paste with the stock.
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One pot casserole
Serves 4 : Very easy : Quick
Ingredients
3 skinless chicken breasts, cut into bite size pieces
1 red onion, chopped
1 Dstsp Patak’s korma curry paste
4 courgettes, sliced
3 carrots, sliced
200gm green beans, cut in ±2cm pieces
1 red pepper, chopped
750ml chicken stock
½ white cabbage, shredded
2 Tblsp chopped coriander
320gm rice
4 Tblsp fat free natural yoghurt
4 tsp sweet chilli sauce
Method
Cook the rice in lightly salted water.
Once cooked, drain and keep warm.
Spray a large saucepan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the chicken and continue frying until it is sealed and starting to brown.
Now stir through the curry paste and continue cooking for a few minutes more.
Add the courgettes, carrots, beans, pepper and stock.
Cover and simmer for 20 minutes.
Add the cabbage and 1Tblsp coriander and simmer for 5 minutes.
Serve over the rice.
Garnish with the yoghurt, sweet chilli sauce and the remaining coriander.
Even though there is curry paste in the recipe, the flavor is mild enough for children.
3 skinless chicken breasts, cut into bite size pieces
1 red onion, chopped
1 Dstsp Patak’s korma curry paste
4 courgettes, sliced
3 carrots, sliced
200gm green beans, cut in ±2cm pieces
1 red pepper, chopped
750ml chicken stock
½ white cabbage, shredded
2 Tblsp chopped coriander
320gm rice
4 Tblsp fat free natural yoghurt
4 tsp sweet chilli sauce
Method
Cook the rice in lightly salted water.
Once cooked, drain and keep warm.
Spray a large saucepan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the chicken and continue frying until it is sealed and starting to brown.
Now stir through the curry paste and continue cooking for a few minutes more.
Add the courgettes, carrots, beans, pepper and stock.
Cover and simmer for 20 minutes.
Add the cabbage and 1Tblsp coriander and simmer for 5 minutes.
Serve over the rice.
Garnish with the yoghurt, sweet chilli sauce and the remaining coriander.
Even though there is curry paste in the recipe, the flavor is mild enough for children.
Warm chicken salad with rice
.
Serves 4 : Very easy : Very quick
3 skinless chicken breast fillets
240gm basmati rice
3 courgettes, grated
2 carrots, grated
4 spring onions thinly sliced
1 red pepper cut in strips
1 Tblsp chopped mint
1 Tblsp chopped coriander
1 tsp molasses
2 tsp soy sauce
1 tsp sesame oil
1 Tblsp lime juice
2 Tblsp sweet chilli sauce
Method
Cook the rice until tender.
Drain and keep warm.
Heat the oven to 200ºc.
Spray a baking tray with non-stick cooking spray.
Split the chicken breasts horizontally and spray with non-stick spray.
Bake the chicken for 20 minutes.
Meanwhile, combine the molasses, soy, oil, juice and chilli sauce in a small bowl.
Combine the prepared vegetables, mint and coriander in a large bowl.
Using two forks, shred the cooked chicken breasts and add the pieces to the veg bowl.
Pour over the dressing and toss well.
Serve the salad with the rice.
Garnish with extra coriander.
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Chicken tetrazinni
.
Serves 4 : Very easy : Takes a little longer
240gm pasta shells
4 skinless chicken breasts, chopped
4 slices thick-cut ham, chopped
1 large onion, chopped
200gm brown mushrooms, chopped
750ml chicken stock
1 heaped Tblsp cornflour
200gm baby spinach, chopped
200ml fat free natural yoghurt
60gm strong cheddar, grated
Method
Cook the pasta in plenty of lightly salted water.
When al dente, drain well and set aside.
Heat the oven to 200ºC.
Spray an oven proof dish with non-stick cooking spray.
Spray a large frying pan with non-stick cooking spray.
Dry fry the chicken until sealed and starting to brown slightly.
Remove from the pan to a large bowl.
Using the same pan, dry fry the onion and mushrooms until soft.
Add to the bowl with the chicken.
De-glaze the pan with the stock.
Add the cornflour mixed to a paste with a little extra water.
Allow the sauce to thicken while stirring.
Pile the spinach on the sauce, stir well to combine, then cover.
Simmer for 3 minutes and allow the spinach to wilt.
Pour the spinach sauce into the bowl with the chicken, onion and mushrooms.
Add the chopped ham and yoghurt and stir everything well.
Tip everything into the prepared oven proof dish.
Scatter over the grated cheese.
Bake for 30 – 35 minutes until the cheese is melted and golden.
Serve with a green salad.
.
Ginger chicken noodles
.
Serves 4 : Very easy : Quick
4 skinless chicken breast fillets, cut in strips diagonally
½ tsp crushed garlic
1 tsp crushed ginger
1 large carrot, julienne
1 red pepper, julienne
150gm tenderstem broccoli
125gm baby corn, halved diagonally
125gm mange tout, halved lengthways
125ml chicken stock
3 Tblsp sweet chilli sauce
3 Tblsp chopped fresh coriander
320gm ‘Ready to wok’ noodles
Method
Spray a wok with non-stick cooking spray and place over medium heat.
Stir fry the chicken until it is sealed.
Now add the garlic and ginger, followed by the carrot, pepper, broccoli and corn.
Continue stir frying for 4 or 5 minutes.
Pour in the stock, add the sweet chilli sauce, coriander and noodles.
Stir well and simmer for 5 minutes.
Serve garnished with extra coriander.
This is deliciously fresh, light and crunchy. I bought ‘ready-to-wok’ noodles from Woolworths (UK Marks & Spencer’s equivalent); if you can’t get ready-cooked, use 2-minute noodles prepared according to the directions on the packet.
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Chicken with sweet-sour leeks
.
2 leeks, thinly sliced
250ml chicken stock
1 tsp crushed garlic (optional)
1 Tblsp brown sugar
2 Tblsp red wine vinegar
2 red apples, cored and sliced
1 tsp butter
2 tsp brown sugar
4 skinless chick breast fillets
8 patty pan squash, halved
200gm green asparagus, halved
400gm carrots, quartered lengthways
600gm potatoes
Method
Boil the potatoes and carrots in a saucepan.
Steam the asparagus and patty pans over the potatoes and carrots.
Spray a pan with non-stick cooking spray.
Dry fry the chicken for about 5 - 8 minutes each side.
Remove from the pan to the steaming rack with the asparagus and patty pans.
Cook the leeks and garlic in the stock for 5 minutes.
Add the sugar and vinegar and continue cooking until the leek is soft and slightly caramelized.
Remove the leeks to a bowl, cover and keep warm.
Melt the butter and add the sugar.
Fry the apple slices until they are soft and golden.
Toss the asparagus, patty pans and carrots together.
Divide between four dinner plates.
Add the potatoes to the plates.
Slice the chicken thickly and stack beside the vegetables.
Top with the leeks and apple slices.
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Chicken scaloppini
.
Serves 4 : Very easy : Quick
4 skinless chicken breast fillets
4 slices lean back bacon
2 Tblsp chopped parsley
Juice and rind 1 lemon
1 tsp crushed garlic
1 Tblsp tomato puree
600gm new potatoes
Large head broccoli
Extra tomato puree to garnish
Hellmann’s low fat mayo
Method
Heat the oven to 180ºC.
Spray a baking tray with non-stick cooking spray.
Place the chicken fillets between 2 sheets of plastic and hammer until 5mm thin.
Blitz the parsley, garlic, rind, juice and puree to form a paste.
Spread the paste on one side of each piece of chicken.
Roll the chicken up and wrap each with a slice of bacon.
Secure with a toothpick.
Place the chicken rolls on the prepared baking tray.
Bake for about 30 minutes.
Remove from the oven and rest for 5 minutes.
Cut each scaloppini in half on the diagonal.
Meanwhile, boil, steam or microwave the potatoes and broccoli separately.
Keep warm.
Serve the scaloppini with the potatoes and broccoli.
Garnish each plate with a swirl of tomato puree and mayo.
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Chicken with sage drizzle
Serves 4 : Very easy : Quick
Ingredients
4 skinless chicken breast fillets
½ tsp crushed garlic
2 tsp wholegrain mustard
¼ cup white wine
½ cup chicken stock
1 tsp fresh sage, shredded
320gm spaghetti or linguine
300gm sugar snap peas, shredded
Method
Cook the pasta in plenty of lightly salted water.
Add the peas for the last five minutes of the cooking time.
Drain well and keep warm.
Spray a frying pan with non-stick cooking spray.
Place the chicken fillets between two sheets of plastic wrap.
Hammer gently to about 5mm thickness.
Dry fry the chicken for 5 minutes each side.
Remove from the pan and keep warm.
Put the garlic, mustard, wine and stock into the pan.
Simmer, uncovered, for about 5 minutes, or until sauce reduces.
Stir through the sage.
Cut the chicken on the diagonal.
Serve on a bed of pasta and peas.
Spoon over the drizzle sauce.
Accompany with a fresh salad, if desired.
4 skinless chicken breast fillets
½ tsp crushed garlic
2 tsp wholegrain mustard
¼ cup white wine
½ cup chicken stock
1 tsp fresh sage, shredded
320gm spaghetti or linguine
300gm sugar snap peas, shredded
Method
Cook the pasta in plenty of lightly salted water.
Add the peas for the last five minutes of the cooking time.
Drain well and keep warm.
Spray a frying pan with non-stick cooking spray.
Place the chicken fillets between two sheets of plastic wrap.
Hammer gently to about 5mm thickness.
Dry fry the chicken for 5 minutes each side.
Remove from the pan and keep warm.
Put the garlic, mustard, wine and stock into the pan.
Simmer, uncovered, for about 5 minutes, or until sauce reduces.
Stir through the sage.
Cut the chicken on the diagonal.
Serve on a bed of pasta and peas.
Spoon over the drizzle sauce.
Accompany with a fresh salad, if desired.
.
Schnitzel with mushroom sauce
.
Serves 4 : Very easy : Very quick
Ingredients4 small chicken breast fillets
(±500gm total)
3 slices day-old bread, crumbed
1 egg, beaten
1 Tblsp vegetable oil
400gm oven chips
200gm white button mushrooms, chopped
200ml fat free milk powder
400ml water
½ tsp Dijon mustard
1 Tblsp cornflour
Lemon slices to garnish
Method
Heat the oven to 220ºC.
Spray a baking tray with non-stick cooking spray.
Spread the oven chips on the tray and bake for 15 minutes.
Turn the chips over, and bake for another 15 minutes.
Whisk the milk powder into the water in a saucepan.
Drop in the chopped mushrooms and bring to a boil.
Simmer for 5 minutes.
Stir in the cornflour (mixed to a paste with a little water) and mustard.
Bring back to the boil, stirring, then simmer until the sauce thickens.
Keep warm.
Place the chicken breasts (well spaced) between two sheets of plastic.
Hammer until thin.
Dip the chicken into the egg and then into the breadcrumbs to coat.
Heat the oil in a large frying pan.
Fry the schnitzels over a medium heat for 5 minutes..
Turn and continue cooking for another 5 minutes.
Keep warm.
Serve the chips, schnitzel and sauce with lemon wedges and a mixed salad.
Using ‘double-strength’ milk gives a rich, creamy tasting sauce.
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Herby rice with radish salad
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Serves 4 : Very easy : Very quick
Ingredients240gm rice
1 Tblsp veg stock powder
4 Tblsp soft herbs, finely chopped
E.g.: basil, mint, chives, parsley
12 – 15 radishes, chopped
3 stalks celery, finely sliced
1 red onion, halved and sliced
1 small cucumber, quartered and sliced
1 Tblsp olive oil
1 Tblsp lemon juice
1 Dsp Dijon mustard
1 tsp caster sugar
320gm stir-fry strips e.g. pork, chicken, beef
Method
Cook the rice in water with the stock powder.
When cooked, drain off any excess water and stir through the soft herbs.
Keep warm.
While the rice is cooking, prepare the vegetables for the salad.
Mix together the oil, lemon juice, mustard and sugar.
Pour this over the vegetables and toss well.
Set aside.
Spray a pan with non-stick cooking spray.
Stir fry the meat strips for about 5 minutes.
Serve the rice and salad with the stir-fried strips.
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Chicken casserole with dumplings
.
Serves 4 : Very easy : Quick
8 skinless chicken thighs
2 Tblsp flour
300ml chicken stock
200gm baby leeks, sliced
2 tsp crushed garlic
200gm carrots, sliced
200gm parsnips, sliced
2 stalks celery, finely sliced
1 x 300gm can broad beans, drained
2 bay leaves
For the dumplings:
130gm self-raising flour
45gm low fat spread
2 Tblsp chopped parsley
Method
Preheat the oven to 180ºC.
Spray a large casserole dish with non-stick cooking spray.
Spray a large pan with non-stick cooking spray.
Toss the chicken in the flour to coat.
Dry fry the thighs until golden and sealed.
Remove to the casserole dish.
Pour the stock into the pan with the leeks and garlic.
Bring to the boil while stirring.
Now add the carrots, parsnips, celery and bay leaves.
Bring back to the boil.
Carefully pour the vegetables and stock over the chicken.
Cover and bake for 30 minutes.
For the dumplings, rub the fat into the self-raising flour.
Stir through the parsley.
Add enough water (80-100ml) to form a sticky dough.
Using well-floured hands, shape the dough into eight balls.
Add the broad beans to the casserole dish and stir well.
Space the dumplings around the dish.
Return to the oven and bake, uncovered, for another 30 minutes.
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Chicken, asparagus and broccoli au gratin
.
Serves 4 : Very easy : Quick
1 onion, chopped
½ tsp crushed garlic
400gm chicken breast fillets, cut in bite size pieces
1 bay leaf
250ml chicken stock
200gm fresh asparagus
200gm broccoli florets
2 Tblsp cornflour
250ml double strength fat free milk (use ¼ cup milk powder)
Lemon juice to taste
2 slices bread, crumbed
30gm parmesan, finely grated
½ tsp paprika
Method
Spray a large pan with non-stick cooking spray.
Dry-fry the onion and garlic until the onion starts to soften.
Remove the onion and garlic from the pan and set aside.
Toss the chicken pieces in the pan and seal on all sides.
Add back the onion and garlic.
Add the bay leaf and stock.
Simmer for 15 minutes.
Heat the oven to 180ºC.
Steam or microwave the broccoli and asparagus.
Mix the cornflour to a paste with a little of the milk.
Add to the pan and stir well.
Pour in the rest of the milk and a little lemon juice to taste.
Allow to simmer for another 5 minutes.
Spray a casserole dish with non-stick cooking spray.
Tip the chicken, broccoli and asparagus into the dish.
Combine the breadcrumbs, parmesan and paprika.
Sprinkle over the chicken mixture.
Bake for 25 – 30 minutes.
Serve with a fresh salad and/or vegetables of your choice.
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Chicken burger patties
.
Serves 4 : Very easy : Quick
400gm skinless chicken breast
4 slices wholewheat bread
4 large spring onions
1 – 2 Tblsp chopped parsley
Salt and pepper
400gm mashing potatoes
400gm butternut
2 Tblsp chopped parsley
300gm frozen peas
3 – 4 tomatoes, sliced
Method
Cook the potatoes and butternut in lightly salted water.
Once soft, drain well and mash.
Beat in the parsley.
Keep warm.
Steam or microwave the peas.
Keep warm.
Put the chicken, bread, onions, parsley and seasoning in a food processor.
Pulse until everything comes together in a ball.
On a floured board, shape the mixture into 8 patties.
Spray a large ridged pan and the patties with non-stick cooking spray.
Dry fry the patties for about 5 minutes each side.
Serve 2 patties per person along with the peas, mash and tomatoes.
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Thursday
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.
± 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.
±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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Sunday
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.
±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.
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.
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.
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.
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.
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.
Monday
Piquant chicken
Serves 4 : Very easy : Quick
Ingredients
8 skinless chicken thighs
1 onion, chopped
1 – 2 garlic cloves, crushed
2 sticks celery, sliced
2 large carrots, sliced
1 red pepper, sliced
2 large tomatoes, chopped
1 Tblsp tomato paste
2 Tblsp chopped fresh basil
125ml strong chicken stock
1 scant Tblsp cornflour mixed with 125ml water
Method
Spray a large lidded pan with non-stick cooking spray.
Dry fry the chicken pieces until browned all over.
Remove chicken from the pan.
Dry fry the onion and garlic over a medium heat for about 5 minutes.
Put the chicken back in the pan.
Tip the remaining ingredients (except the cornflour) over the chicken.
Cover and simmer for 30 minutes, or until the chicken is cooked through.
Remove the lid and add the cornflour paste.
Stirring all the time, bring to a boil.
Reduce the heat to medium and allow the sauce to thicken.
Make a bed of vegetables and sauce on each of four dinner plates.
Set 2 chicken thighs on top and garnish with more basil or chopped parsley.
Serve with rice, mashed potatoes or crusty bread as desired.
8 skinless chicken thighs
1 onion, chopped
1 – 2 garlic cloves, crushed
2 sticks celery, sliced
2 large carrots, sliced
1 red pepper, sliced
2 large tomatoes, chopped
1 Tblsp tomato paste
2 Tblsp chopped fresh basil
125ml strong chicken stock
1 scant Tblsp cornflour mixed with 125ml water
Method
Spray a large lidded pan with non-stick cooking spray.
Dry fry the chicken pieces until browned all over.
Remove chicken from the pan.
Dry fry the onion and garlic over a medium heat for about 5 minutes.
Put the chicken back in the pan.
Tip the remaining ingredients (except the cornflour) over the chicken.
Cover and simmer for 30 minutes, or until the chicken is cooked through.
Remove the lid and add the cornflour paste.
Stirring all the time, bring to a boil.
Reduce the heat to medium and allow the sauce to thicken.
Make a bed of vegetables and sauce on each of four dinner plates.
Set 2 chicken thighs on top and garnish with more basil or chopped parsley.
Serve with rice, mashed potatoes or crusty bread as desired.
Olive and chicken pasta
Serves 4 : Very easy : Quick
Ingredients
240gm small pasta shells
1 onion, thinly sliced
1-2 garlic cloves, crushed
3 skinless chicken breast fillets, cut into bite-size pieces
1 x 400gm tin chopped tomatoes
2 tsp chicken stock powder
1 tsp dried mixed herbs
12 pitted green olives, sliced
Method
Cook the pasta in lightly salted boiling water until al dente.
Drain and keep warm.
Spray a pan with non-stick cooking spray.
Dry fry the onion until it softens and begins to go golden brown.
Add the garlic and chicken to the pan and stir well.
Stir fry until the chicken is ‘sealed’.
Now add the tomatoes, stock powder and mixed herbs and stir well to combine.
Cover and simmer for 20 minutes until the chicken is cooked through.
Add the olive slices.
Serve the chicken over the pasta shells, with a green salad if desired.
240gm small pasta shells
1 onion, thinly sliced
1-2 garlic cloves, crushed
3 skinless chicken breast fillets, cut into bite-size pieces
1 x 400gm tin chopped tomatoes
2 tsp chicken stock powder
1 tsp dried mixed herbs
12 pitted green olives, sliced
Method
Cook the pasta in lightly salted boiling water until al dente.
Drain and keep warm.
Spray a pan with non-stick cooking spray.
Dry fry the onion until it softens and begins to go golden brown.
Add the garlic and chicken to the pan and stir well.
Stir fry until the chicken is ‘sealed’.
Now add the tomatoes, stock powder and mixed herbs and stir well to combine.
Cover and simmer for 20 minutes until the chicken is cooked through.
Add the olive slices.
Serve the chicken over the pasta shells, with a green salad if desired.
Legs ‘n’ salsa salad
Serves 4 : Very easy : Quick
Ingredients
8 skinless chicken drumsticks
Chicken seasoning/spice
480gm new potatoes, halved
For the salad:
500gm green beans, chopped
1 onion. chopped
½ cucumber, chopped
2 large tomatoes, chopped
1 – 2 garlic cloves, crushed
2 Tblsp white wine vinegar
1 Tblsp lemon juice
Artificial sweetener to taste
Method
Boil or steam the green beans until just cooked but still bright green and crispy.
Drain and cool under running water.
Once the beans are cool, put them into a bowl with the rest of the salad ingredients.
Toss well.
Boil the potatoes in lightly salted boiling water.
Drain and keep warm.
Spray a frying pan with non-stick cooking spray.
Sprinkle the drumsticks with the chicken seasoning.
Dry-fry the chicken over a moderate heat, for 20 minutes or until done, turning frequently.
Serve 2 legs per person with the potatoes and beans.
The bean salad keeps well in the fridge for several days – just be sure to seal the container you use, or everything else in the fridge will absorb the garlicky flavour and smell.
8 skinless chicken drumsticks
Chicken seasoning/spice
480gm new potatoes, halved
For the salad:
500gm green beans, chopped
1 onion. chopped
½ cucumber, chopped
2 large tomatoes, chopped
1 – 2 garlic cloves, crushed
2 Tblsp white wine vinegar
1 Tblsp lemon juice
Artificial sweetener to taste
Method
Boil or steam the green beans until just cooked but still bright green and crispy.
Drain and cool under running water.
Once the beans are cool, put them into a bowl with the rest of the salad ingredients.
Toss well.
Boil the potatoes in lightly salted boiling water.
Drain and keep warm.
Spray a frying pan with non-stick cooking spray.
Sprinkle the drumsticks with the chicken seasoning.
Dry-fry the chicken over a moderate heat, for 20 minutes or until done, turning frequently.
Serve 2 legs per person with the potatoes and beans.
The bean salad keeps well in the fridge for several days – just be sure to seal the container you use, or everything else in the fridge will absorb the garlicky flavour and smell.
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