Chicken Recipes

Honey and Sesame Chicken

• 2 chicken breasts, diced
• 4 tbsp soy sauce
• 4 tbsp Worcestershire sauce
• 4 tbsp honey
• 4 cloves garlic, peeled and finely diced
• 4 tbsp water
• 4 tsp toasted sesame seeds
• 2 green shallots, chopped

Place the chicken into a bowl withe your soy, Worcestershire sauce, garlic and water. Marinate for 45-60 minutes. Heat the oven to 190C and line a baking tray with paper. Place the chicken onto the trays and cook for 15 minutes. Brush the chicken with half of the honey. Cook for another 15 minutes (or until the chicken is cooked through) and then baste again with the honey. Return to the oven if it is not yet cooked. Finally, sprinkle the sesame seeds over the cooked chicken, add the shallots and serve.
Serves: 4. Calories per serve: 295.

Tasty Chicken Skewers with Dipping Sauce

Ingredients

• 6 chicken breasts, skin removed, cut into bite-sized pieces
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1/2 tsp turmeric
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1/2 tsp paprika
• 1/4 tsp ground cinnamon
• 3 garlic cloves, 1 peeled and intact and 2 crushed
• 1/2 tsp grated ginger
• 500g x butternut pumpkin, peeled, deseeded and cut into cubes
• 1 tbsp tahini

Directions

• Preheat the oven to 200C.
• In a large mixing bowl, combine 2 tbsp olive oil, 1 tbsp lemon juice, turmeric, cumin, coriander, paprika, cinnamon, 2 crushed garlic cloves and the ginger. Mix well then add the chicken.
• Cover with cling film and leave to marinate for 30 minutes (or as long as you have).
• While the chicken is marinating, place a piece of foil on a baking tray then place the pumpkin cubes on a baking tray. Drizzle over 1 tbsp olive oil  Add the whole clove of garlic and wrap the foil up like a parcel to seal everything in.
• Bake for 25-30min or until pumpkin is cooked through.
• When cooked through, place cooked pumpkin into the bowl of a food processor. Squeeze out the roasted garlic from the clove and discard the skin.
• Add the tahini and remaining lemon juice and process until smooth.
• Thread the chicken pieces onto pre-soaked wooden skewers.
• Heat a large frying pan over medium heat and cook the kebabs, turning until golden on all sides.
• Serve with the dipping sauce.

Marinated Chicken Noodles with Chilli & Sesame Seeds

Ingredients

• 250g soba noodles (cooked)
• 4 skinless chicken breast
• 1 x cup of snow peas
• Juice of ½ lime
• 1 tsp. oil
• ½ cucumber, peeled into ribbons
• 1 tbsp. toasted sesame seeds
• 1 red chilli
• 1 thumb-sized piece root ginger
• 2 tbsp. soy sauce light
• Chopped spring onions

Directions

1. Dice the chicken into cubes. Peel the ginger and finely mince it. Slice the chilli in half lengthways, scrape the seeds out with the back of your knife then finely chop the flesh.
2. Combine the soy sauce, lime juice and minced ginger in a bowl. Add the chicken cubes and stir to coat. Leave to sit for 5 minutes.
3. Whilst the chicken is marinating, place the noodles into boiling water and cook for 4 minutes until tender. Drain.
4. Heat a large frying pan. Add the oil and once hot, add the chicken and fry until golden brown then add the onion and snow peas for the last few minutes
5. Toss noodles, chicken, marinade, cucumber, sesame seeds and chilli in a bowl to serve.  Alternatively you can serve on a bed of brown rice and not use noodles and serve with veggies

Recipe serves 4, calories per serving: 269, fat per serving: 6g.

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Thai Chicken Stirfry

Ingredients

• 4 skinless chicken breasts – cut into strips
• 1 x tbs grated ginger
• Half a cup of spring onions
• 1 red onion
• 1 red chilli
• 250g of cooked soba noodles
• Half a bulb of garlic
• Handful of of green beans
• A few mini corns
• 1/4 of a red cabbage
• Couple of handfuls of rocket leaves
• 1 lemon or lime
• 2 x tbsp white wine vinegar
• 2 x tbsp Chopped corriander

Use a mini blender to blend up the chilli, garlic, onion, lemon juice and 3/4 of the ginger. Then lightly fry in a large wok and add the chicken. In a separate pan boil some water and add in the soba noodles to cook for 4-5 minutes. When the chicken has been cooking for 8-10 minuted add in the green beans and red cabbage and cook for a further 2-3 minutes.
In a separate bowl add in the rocket leaves and mix the chicken stirfry and drained soba noodles together. Next mix the remainding grated ginger with some white wine vinegar and dress the salad. Finally add in chopped corriander and serve.
Serves 4. Calories per serve – 260
[pb_vidembed title=”Chicken Thai Stir Fry” caption=”” url=”http://www.youtube.com/watch?v=jCSg2Ej-fUk” type=”yt” w=”580″ h=”455″]

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Chicken, Green Bean & Oyster Sauce Stirfry

Ingredients

• 1 x tbsp of fresh lime juice
• 2 x tbsp of salt reduced soy sauce
• 1 x tbsp of chilli sauce
• 1/3 cup of oyster sauce
• 1 x tbsp of olive oil
• Half a yellow capsicum – cut into strips
• Half a red capsicum – cut into strips
• 500g of finely sliced chicken
• 200g of green beans (or use brocolli)
• 1 finely sliced red onion
• 3 cloves of finely chopped garlic
• 2 cups of brown rice or quinoa or basmati rice
• 2 large handfuls of spinach leaves

Directions
Mix the lime juice, oyster sauce, chilli sauce and half of the soy sauce in a small bowl. Then season the chicken with the rest of the soy sauce and lightly brown in a hot frying pan. Then add the rest of the ingredients and add the spinach leaves in right before you serve on your rice
Serves 4. Calories per serve 439

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Chicken Mid Week Roast

Ingredients

• 8 x small chicken drumsticks
• Fresh or dried thyme
• Fresh or dried rosemary
• 2 x medium sized sweet potato
• 2 x cups of courgette
• 2 x cloves of garlic
• 1 x red onion
• 2 x cups of spinach leaves
• 1 x medium tomato
• 1/2 cup cucumber
• 2 x tbsp wholegrain mustard

Directions
Place the chicken drumsticks in an oven tray and season with some thyme and onion (chopped into pieces) and salt and pepper. Cook in a hot oven for approximately 30 minutes
Next place the rosemary, thyme, garlic and onion in a small blender to finely chop then when all chopped up peel the sweet potatoes and chop up then place in a baking tray coat/mix with the garlic and herb mixture. Then add in the veggies to the tray and roast for approx 25 minutes.
Next make a salad with the salad ingredients and for a dressing add in 1/4 of a tbsp of wholegrain mustard to 1 tbsp of olive oil and 3 tbsp of balsamic vinegar. For the last 5 minutes of cooking remove any foil or cover from the chicken and potatoes so they crisp up. Then serve with the salad.
Serves 4. Calories per serve – 270
[pb_vidembed title=”Mid Week Roast” caption=”” url=”http://www.youtube.com/watch?v=ZUtz5g_Cs-o” type=”yt” w=”580″ h=”455″]

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San Choy Bow

Ingredients

• 400g of chicken or turkey mince
• Half a cup of finely chopped water chesnuts
• 1 Chopped spring onion
• 2 cloves of chopped garlic
• 1 Chopped carrot
• 4 Chopped mushroom
• Grated ginger
• 1 tbsp of light soy sauce
• 1/2 tbsp of sesame oil
• 1 tbsp of rice vinegar
• 4 tbsp of hoisin sauce
• Iceberg lettuce leaves

Instructions
Cook the mince with the rest of the ingredients then when cooked spoon into the lettuce leaves with a little hoisin sauce added – too easy!
Calories per serve – 267

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Chicken Enchiladas. 

INGREDIENTS;

• 500g chicken breast, sliced into thin strips.
• 2 carrots, grated
• 2 medium brown onions, finely diced
• 400g can red kidney beans, rinse well and drain.
• chilli flakes, to taste.
• coriander, either fresh or dried.
• salt and pepper
• 8 wholegrain wraps (you can use tortillas but wraps are healthier and still taste yummy)
• 400g can diced tomatos
• 2 tsp crushed garlic
• 1 large chilli
• parsley and coriander
• 1 tbs ricotta
• 3/4 cup bega extra so light 50% less fat cheese, grated.

 INSTRUCTIONS;
– heat a pan to medium-high heat, cook chicken breast until brown on all sides, place into a bowl and set aside.
– cook onion for 5 minutes or until soft, use water rather than oil if it starts sticking. Add grated carrots, cooked chicken, red kidney beans, coriander, salt and pepper and chilli flakes. Cook, stirring, for a few minutes until carrot has softened a bit. Turn off heat.
– heat a frying pan over medium heat and cook wraps for 5-10 seconds each side. (this step is optional, it just helps the wraps to be crisp rather than soggy)
– blend diced tomatos, crushed garlic, fresh chilli, parsley, coriander, and ricotta together until smooth. Season with salt and pepper.
– heat oven to 180deg fan forced. Spray a large roasting pan or Pyrex dish with olive oil spray,  divide mixture into 8, place into the wraps and roll up (fold side over, fold bottom up then fold other side over) place folded side down. Pour over sauce and then add grated cheese over top.
– cook for about 20-25 mins or until cheese is melted.
*serves 4. Calories per serve – 520

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Herb & Nut-Stuffed Chicken

A wonderful alternative to your usual Sunday dinner, this golden, juicy stuffed chicken is perfect for serving up with roast vegetables and soft mashed potatoes. Don’t forget the gravy!
Ingredients:

• 1 whole 1.8kg chicken
• 7 or 8 slices slightly stale white bread
• 50g macadamia nuts
• 50g almonds
• 1 handful parsley leaves, stalks removed
• Small bunch of chives
• 3 garlic cloves
• 75g currants
• 4 strips lemon peel
• 4 sprigs lemon thyme, if you can’t find this, use ordinary thyme
• 2 tbsp. olive oil
• 2 tbsp. orange liquor such as Cointreau
• Salt and pepper

Method of Preparation:

1. Preheat the oven to 180C (160C fan). Wash the chicken well, remove any giblets and pat dry with a kitchen towel.
2. Put the nuts onto a baking tray and put into the oven for five minutes. Keep an eye on them, making sure they don’t turn black – if they do, whip them out of the oven. They’re ready when you can begin to smell the aroma of roasted nuts. Put them into the jar of the KitchenAid Artisan blender and pulse on the ‘chop’ setting until coarsely chopped. Pour them into a large mixing bowl.
3. Next, put the bread into the jar of the blender and pulse in the same way. When you have fine breadcrumbs, put them into the bowl with the nuts. You may need to this in two lots.
4. Next, put the garlic, parsley, chives, lemon and thyme into the blender. Pulse until finely chopped and then add to the breadcrumbs and nuts in the bowl. Stir well to combine.
5. Stir the currants and orange liquor into the breadcrumb mixture and then season well with salt and pepper.
6. Carefully ease the skin away from the chicken with your hands, being careful not to tear it. This will give you a cavity to put the stuffing in.
7. Put a little of the stuffing into the cavity under the skin, then put the rest into the cavity of the bird. Tie the legs of the chicken and tuck the wings under the bird, then put onto a baking tray.
8. Drizzle with olive oil and season the skin, then roast for half an hour. Turn the chicken over and cook for another 45-50 minutes, or until the juices run clear when tested with a skewer.

Cover with foil and set to one side to rest for ten minutes before serving.
Calories per serve – 540

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Thai Green Chicken Curry

Ingredients:

• 4 skinless boneless chicken breasts
• 200ml reduced-fat or half-fat coconut milk
• 200ml vegetable stock or chicken stock
• 2 tbsp. Thai green curry paste
• 4 spring onions
• 8 baby sweetcorn
• 125g frozen peas
• 125g sugar snap peas
• Handful fresh spinach
• Small handful freshly chopped coriander
• Salt and pepper
• 1 tsp. oil

Method of Preparation:

1. Cube the chicken. Shred the spring onions and slice the sweetcorn in half.
2. Heat the oil in a frying pan. Add the chicken and brown on all sides then add the curry paste, coconut milk and chicken stock.
3. Bring to the boil then reduce to a simmer. Cook for 15 minutes or until the chicken is tender, then add the sweetcorn, sugar snap peas, frozen peas and spinach. Add more stock if needed.
4. Simmer for 3-4 minutes until the vegetables are tender and then stir through the coriander and salt and pepper.
5. Serve with the spring onions sprinkled over the top.

Serve the curry with wholemeal rice, basmati rice (this is low GI) or with a low-fat naan bread. Recipe serves 4.
Calories per serve – 379

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Low Fat Butter Chicken

This lovely butter chicken recipe is still just as rich and creamy as the full fat version.
Ingredients:

• 450g chicken breast, cubed
• 1 onion
• 1 garlic clove
• 3 tsp. low fat or light butter
• 1 tsp. minced ginger
• 1 tsp. corn flour
• ½ tsp. each chilli powder, garam masala, cinnamon, turmeric and black pepper
• Pinch of salt
• 2 tbsp. tomato puree
• 150g mushrooms
• 200ml warm water
• 125g low fat plain yoghurt

Method of Preparation:

1. Finely chop the onion and mince the garlic clove. Thinly slice the mushrooms.
2. Melt the butter in a frying pan and cook the onion for 5 minutes. Add the garlic and cook for another ten minutes over a low heat until soft and tender.
3. Add the chicken, along with the ginger, chilli powder, garam masala, cinnamon, turmeric and pepper. Cook together until the chicken is sealed on all sides and the spices begin to release their fragrances.
4. Stir in the tomato puree and cook for a few minutes, then add the water and mushrooms and simmer until the chicken is cooked, around 15 minutes.
5. Dissolve the corn flour in a few tbsp. of water then stir into the curry to thicken. Season with salt to taste.
6. To serve, stir the yoghurt into the curry whilst off the heat.

Use 0% fat plain yoghurt if you like in place of low fat yoghurt – the only difference will be that the flavour of the curry will be less rich and creamy. Recipe serves 4, calories per serving: 290.

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Low Fat Honey Chicken

Honey chicken is a sweet, tasty dish and if you keep the amount of honey in the recipe quite low, the calories per serving stay low too.
Ingredients:

• 4 chicken breasts
• 1 small onion
• 2 garlic cloves
• 6 tsp. soy sauce
• 4 tsp. runny honey
• 2 tsp. ketchup
• Pinch ground ginger
• Salt and pepper

Method of Preparation:

1. Remove any fat or sinew from the chicken breasts.
2. Finely dice the onion and mince the garlic clove. Mix the onion, garlic, soy sauce, runny honey, ketchup and ground ginger together in a small bowl. Season with salt and pepper.
3. Put the chicken onto a foil-lined baking tray and brush with half of the honey mixture, making sure you brush around the edges.
4. Cook at 220C for 5 minutes, then turn the chicken breasts over, brush with the remaining honey glaze and cook for another 10 minutes or until the chicken is fully cooked all the way through.

Serve the chicken with a salad or some spicy homemade chips. Recipe serves 4, calories per serving: 290.

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Low Fat Salsa Chicken

Salsa is super easy to make at home but if you don’t have time to make this, use a 400g jar of salsa instead.
Ingredients:

• 4 large vine ripened tomatoes
• ½ red onion
• Juice of one small lime
• 1 tbsp. balsamic vinegar
• 2 tsp. chilli flakes
• 1 tsp. dried parsley
• ½ tsp. minced garlic
• Pinch of salt, pepper and sugar
• 4 chicken breasts

Method of Preparation:

1. Finely chop the tomatoes and the red onion. Mix in a bowl with the lime juice, vinegar, chilli flakes, parsley, garlic, salt, pepper and sugar. Cover and refrigerate overnight for the best flavour or use immediately if you’re in a rush.
2. Remove any sinew or fat from the chicken breasts. Lay them in a single layer in a roasting tin and season with salt and pepper. Cover with the salsa then cook in a 200C oven for 20-25 minutes until the chicken is fully cooked through.

Top with 25g low fat cheddar cheese 5 minutes before the end of cooking for extra richness. This recipe serves 4, calories per serving: 210.

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Healthy chicken tenders

Ingredients

• 500 g chicken tenderloins or chicken breast sliced into strips and trimmed of all excess fat (I use Lilydale Organic)3 slices of day old rye or multigrain bread
• 2 tbsp cornflour
• 1 tbsp parmesan
• 1 tbsp dried parsley
• 1 large free range egg, lightly whisked
• 2 tbsp olive oil

Directions

• Place bread in the bowl of a food processor and whizz until broken down into coarse breadcrumbs. Pour into a large ziplock plastic bag.
• Add parmesan and dried parsley to ziplock bag and shake to combine.
• Pour cornflour onto a dinner plate and spread to cover evenly.
• Pour lightly beaten egg onto a dinner plate.
• Place chicken tenderloin into the egg, coating both sides.
• Repeat with cornflour.
• Gentle place each tenderloin into the ziplock bag with the breadcrumb/parmesan/parsley mixture.
• Seal bag tightly and shake to fully coat each tenderloin. You may need to use your fingers to manipulate the mixture onto each tenderloin to ensure good coverage.
• Heat olive oil over medium/high heat in a large frypan.
• Cook the tenderloins in batches. Turning after approximately 5 minutes per side (tenderloins should be crisp and golden but not burnt).
• Once cooked through, remove from frypan and place on a chopping board or large plate lined with absorbent kitchen paper. Place another 2 pieces over the top and press gently to remove any excess oil.
• Serve in a sandwich or as part of a healthy salad.

Makes approximately 6-8 tenderloins – Calories per tenderloin – 150

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Spinach and Ricotta Stuffed Chicken Breasts

Mmmm there’s just something about the mix of spinach and ricotta that is so tasty. These chicken breast rollups are decadently delicious, without the extra calories!

Ingredients

• 2 chicken breast fillets OR 4 chicken breast minute steaks
• 1 cup of baby spinach, roughly chopped
• 1/2 cup onion, diced
• 1/2 cup low fat ricotta
• 1/2 cup almond meal
• 2 tbsp low fat fetta cheese
• 2 tsbp lemon juice
• 1 tbsp olive oil
• 1 clove garlic, crushed
• 1 egg, lightly beaten
• 1 tsp ground nutmeg

Directions

• Preheat oven to 180C
• If using chicken breasts, split in half lengthways (so that you have two thin fillets of chicken)
• Heat olive oil in a small fry pan over medium/high heat
• Add onion and garlic to pan and fry till lightly browned
• Add spinach to pan and saute till wilted and soft
• Transfer mixture from pan into the bowl of a food processor or into a small bowl to process.
• Add ricotta, fetta, lemon juice and nutmeg and whizz with food processor or stick blender to form a coarse paste
• Using a teaspoon, spoon the spinach and ricotta mixture into the middle of the chicken breast/minute steak
• Roll the breast up, around the mixture, and use toothpicks to secure into a little ‘parcel’
• Using a pastry brush, brush parcels with beaten egg then coat lightly with almond meal
• Place on a baking tray and cook in the oven for 20-30 minutes.

Yum!
Makes 2 servings

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Parmesan Crusted Chicken

Mmm there’s nothing like a tasty chicken schnitzel. This weight-loss friendly recipe puts schnitzel back on the menu. And the best bonus? It’s quick and easy!

Ingredients

• 1 egg, lightly beaten
• 5 tbsp parmesan, finely grated
• 2 tbsp dried parsley
• 4 chicken breast fillets, skin removed
• 1 lemon cut into four wedges
• 2 cups baby spinach leaves
• 2 cups rocket leaves
• 1 tbsp white wine vinegar
• 2 tbsp olive oil

Directions

• Preheat grill to medium hot.
• Combine parmesan and parsley on one plate and pour beaten egg onto another.
• Dip the chicken first in the egg then into the parmesan mixture.
• Make sure each fillet is well covered with mixture before placing on a clean plate.
• Grill the chicken for 10 – 15 minutes or until golden brown and cooked through.
• While chicken is grilling, combine spinach, rocket and whisk together vinegar and olive oil.
• Serve chicken with salad and squeeze lemon juice over the plate.

Makes 4 servings – 339 calories

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Paprika Chicken

Ingredients

• 500g x chicken breast fillets, skin removed and diced into cubes
• 1 x tbsp olive oil
• 1 x red onion
• 2 x 400g cans of diced tinned tomatoes
• 500g hokkien noodles
• 1 red capsicum, diced into small pieces
• 1 clove of garlic, crushed
• 1 tsp smoked paprika
• Few sprigs of finely chopped spring onion

Directions

• Heat the olive oil in a large saucepan over a medium/high heat.
• Add the chicken pieces and cook till chicken is no longer pink and cooked through.
• Once cooked, remove from the heat and place on a dinner plate lined with absorbent kitchen paper.
• Turn the heat down to medium and add onion and garlic to pan and cook for 3-4 minutes or until transparent.
• Add the capsicum and cook for another 5 minutes or until everything is softened.
• Sprinkle in the paprika and stir thoroughly.
• Add the tinned tomatoes and return the chicken to the pan.
• Turn heat up slightly so that the mixture simmers and cover with a tight fitting lid.
• Allow to simmer for 20-25 minutes.
• While mixture is simmering, cook noodles according to packet instructions.
• Once chicken mixture is cooked, serve on top of noodles and sprinkle the spring onion on top

Makes 4 servings – 425 cal per serve

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Mediterranean Chicken With Butter Beans

Take tastebuds on a trip to the med with this chicken dish.

Ingredients

• 1 tbsp olive oil
• 4 skinless chicken breast fillets
• 2 red onions, peeled and roughly chopped
• 2 cloves garlic, peeled and crushed
• 2 x 400g tins diced tomatoes (I use the ones with salt added)
• 2 tsp dried mixed herbs
• 400g butter beans, drained and rinsed thoroughly
• Olive Oil spray

Directions

• Preheat the oven to 180C.
• Spray a medium frypan with olive oil spray and heat over medium/high heat.
• Add chicken breasts to the pan and cook for 3-5 minutes before turning.
• When cooked through and golden, place in a casserole dish and set aside.
• Pour tablespoon of olive oil into the frying pan and saute the garlic and onion till soft and transparent.
• Add the tomatoes and herbs and warm through.
• Transfer contents of the frypan into the casserole dish.
• Cover loosely with foil, place lid on then put in the oven.
• After 1 hour, add the beans and a tablespoon of water to the dish, cover again and return to the oven for another 20 minutes.

Makes 4 servings – Cal per serve – 115

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Low sugar lemon and garlic stir fry

Ingredients

• 500g chicken breast fillet, diced
• 2 cups of veggies, cut into similar sized pieces (I used carrots, broccoli and capsicum)
• 1/2 red or brown onion, diced
• 2 cloves of garlic, crushed
• Juice of 1 lemon
• 2 tsp sesame oil
• 2 tbsp peanut or other oil with a high smoke point
• 1 stem of lemongrass, peeled and finely chopped
• 1/2 cup blanched almonds
• steamed basmati or brown rice to serve

Directions

• Place chicken, 1 clove of crushed garlic and half the lemon juice in a zip lock bag to marinate.
• When ready to start cooking, heat 1/2 tbsp peanut or other oil over a medium heat.
• Add the almonds and toss to coat in oil.
• Cook till golden then remove from the pan and set aside.
• Add 1 tbsp oil to the pan and add the chicken.
• Cook, stirring constantly, till chicken is sealed and cooked through.
• Remove chicken from pan and set aside.
• Add the final 1/2 tbsp oil to the pan along with the remaining garlic clove, onion and vegetables.
• Cook for 2-4 minutes or until veggies have began to soften.
• Return almonds and chicken to the pan and toss with the vegetables.
• Drizzle the sesame oil and remaining lemon juice over the meat and vegetables and toss well.
• Serve while hot with steamed rice.

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Healthy Coconut Chicken Burgers

Ingredients

• 500g lean minced chicken
• 1 small onion, diced
• 1 red onion, chopped
• 1 clove garlic, crushed
• 1 carrot, grated
• 1 zucchini, grated
• 2 cups baby spinach, shredded
• 1.5 tbsp coconut cream
• 2 tsp ground cumin
• 2 tbsp olive oil
• 4 multigrain buns, lightly toasted
• 1 cup mesclun leaves, washed
• 1 tomato, sliced

Directions

• Place chicken, garlic, brown/white onion, veggies and spices in a mixing bowl.
• Use hands to combine all ingredients well.
• Add coconut cream to the bowl (ensure that you shake/mix the coconut well before adding as the cream and oil will separate in the can).
• Use your hands to form patties. This mix should yield between 8-10 patties, depending on how large you make them.
• Heat 1 tbsp of olive oil in a frypan over medium heat.
• Add first batch of patties and gently fry on both sides till golden.
• Remove first batch from the heat and allow to rest on absorbent kitchen paper.
• Add second tbsp of olive oil to the pan and repeat with the second batch of patties.
• When completed, assemble burgers using buns, lettuce, spinach, tomato, red onion and patties.

Chicken and Chickpea Stew

Ingredients

• 600g chicken breast fillets, skin removed
• 1 red capsicum, deseeded and diced
• 1 carrot, peeled and diced
• 1 zucchini, diced
• 1 red onion, peeled and finely chopped
• 1 clove of garlic, crushed
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 small red chilli, deseeded and chopped
• 400g tin of chickpeas, drained and thoroughly rinsed
• 500ml reduced salt chicken stock
• 200g risotto rice
• 2 tbsp olive oil

Directions

• Preheat the oven to 170C
• Heat 1 tbsp of the oil in a large frypan over medium heat
• Cook the chicken until sealed and golden and remove from the pan
• Place chicken in a large casserole dish and set aside
• Add remaining oil to the pan followed by the veggies, chilli and garlic
• Cook gently for 5 minutes or until veggies are starting to soften
• Add spices to the pan and stir to combine
• Pour veggie mix into the casserole dish with the chicken
• Add the chickpeas and stock
• Place in the oven to cook for 20 minutes
• After 20 minutes, add the rice and return to the oven for a further 20-30 min
• Serve while hot

Makes 4 servings – Cal per serve – 370

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Healthy Pad Thai

No more ordering Thai takeaway when you can make your own healthy version

Ingredients:

• 100g rice noodles
• 1 teaspoon olive oil
• 2 cloves of garlic, finely chopped (or use 2 tsp from a jar)
• 200g lean chicken breast, sliced
• 1 small red chilli, finely chopped
• 2 cups of your favourite vegetables, such as onion, shallots, green beans, carrot, capsicum, snow peas, bean sprouts, baby corn, mushrooms
• 1 egg and 1 additional egg white, lightly beaten
• 2 teaspoons of oyster sauce
• 2 teaspoon fish sauce
• 2 limes, 1 juiced and 1 quartered for serving.

Method 

• Cook the rice noodles according to packet directions, then set aside.
• Heat half the oil in a non-stick frying pan. Add the eggs and move around the pan until they are just set. Place to one side.
• In the same pan, heat the rest of your oil. Add the garlic and chicken and cook for 2 minutes or until the chicken has browned slightly.
• Add the chilli and the vegetables.  Steam the vegetables by pouring in ¼ cup of water.
• Stir in the oyster sauce, fish sauce, lemon juice and noodles. Mix well until well combined, then add the cooked egg.
• Place in two bowls and serve with the additional lime wedges.

Serves: 2. Calories per serve: 345.
 

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Spicy Chicken Fajitas

Ingredients

• Olive oil spray
• 2 chicken breasts, trimmed of any fat, cut into 5cm strips
• 2 teaspoons chilli (freshly chopped, from a jar, or chilli powder) to your own taste
• 1 onion, peeled and sliced thickly
• 1 cup of sliced capsicum: red, green or yellow
• 400g tin diced tomatoes (or use 4 fresh tomatoes)
• Flour tortillas and sour cream, to serve (optional)

Method:

• Heat a frying pan over medium to high heat. Spray on the olive oil and once hot, add in the chicken. Brown the chicken all over, then add the chilli and cook for a minute.

• Place the chicken in a bowl to one side. In the same pan add the onion and capsicum and cook until softened.

• Add the tomatoes and the chicken, cover with the lid and simmer for 15 minutes.

• Roll up into warm wholegrain tortillas with a dollop of sour cream.

Serves: 2. Calories per serve: 260.

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Cajun Chicken Salad

Spices are a great way to add flavour without the calories

Ingredients

• 500g chicken breast
• Olive oil spray
• 3 tablespoons of Cajun spice
• 200g pack of rocket lettuce
• 1 punnet of cherry tomatoes
• 3 shallots, chopped
• 1 Lebanese cucumber, peeled and diced
• 1 ripe avocado, peeled and sliced
• 1 tablespoon of olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper, to taste
• Fresh lemon wedges, to serve

Method:

• Preheat a frying pan to medium high heat.

• Spray your chicken with the olive oil spray, and coat with the Cajun spice mix

• Cook the chicken for 4-5 minutes on each side, until golden. Cover and set aside.

• In a large bowl, combine the rocket, tomatoes, shallots, cucumber and avocado.

• Prepare your dressing with the olive oil and balsamic, then add your salt and pepper to taste. Slice your chicken and add it to the salad. Pour dressing over the salad and serve with a lemon wedge.

Serves: 4. Calories per serve: 297.