Poultry is the perfect choice for the Filling and Healthy plan as it is high in protein but low in fat.You have to make the right poultry choices to really save on fat. Your best bet? Skinless white-meat chicken or turkey. It's lowest in fat and calories. Removing the skin before eating poultry saves fat and calories. But you quickly lose your low-fat advantage if you deep-fry it, smother it in fatty sauces or gravies, or cover it with cheese.If you're trying to cut back on fat, skinless white-meat poultry offers a great low-fat protein option. Poultry is a generous source of some B vitamins that aren't as plentiful in beef, but it is only a fair source of iron.
ALSO CHECK OUT THE OTHER F&H RECIPE PAGES LIKE 'CURRIES' FOR MORE POULTRY DISHES; MOST OF THESE DISHES CAN BE REPLACED WITH LEAN PORK OR BEEF.
HEALTHY DONAR TURKEY KEBAB MEAT Serves 4
450g minced turkey 2 teaspoons dried sage 2 teaspoon cumin powder 1 teaspoon mint sauce 1-2 cloves crushed garlic 1 small onion, chopped finely Salt and freshly ground black pepper
Serves 4 Free on F & H or 6 PP per portion Oven Temp: Moderately hot / 375F / 190 / Gas 5
1. Put everything in a food processor and process until smooth 2. Form into a rough loaf shape and place onto a baking tray. 3. Bake in the middle of the oven for about an hour. 4. This is best made in advance and let to cool so that it can be sliced, very finely and then re-heated thoroughly in the microwave.
Serve in a pitta bread for a delicious but healthy kebab.
CHICKEN AND BACON MEATBALLS Serves 2 2 chicken breasts 4 bacon medallions 1 clove garlic, crushed 1 small onion, grated Salt & pepper to taste 1 teaspoon mixed herbs 2 spring onions
Put all the ingredients except the spring onions into a food processor and blitz until smooth. Add the chopped spring onions and blitz quickly so that there are pieces of onion visible in mixture.
Pre-heat oven to 200°C: 400°F: Gas 6. Form the mixture into 8 – 10 meat balls and place on a baking tray sprayed with Frylight. Cook for 15 minutes until firm.
TOMATO, MUSHROOM & BACON SAUCE Makes 4 portions – will freeze
1 onion, chopped 2 cloves garlic, crushed 75g button mushrooms 4 bacon medallions 2 teaspoons olive oil 500ml-carton passata 1 tablespoon Italian mixed herbs, dried Salt & ground black pepper to taste
1. Fry the onion, bacon and garlic in oil for about 5 minutes until softened. 2. Add the mushrooms and cook for 4 more minutes. 3. Add the passata, herbs and seasoning and simmer for about 20 minutes.
SALT & PEPPER CHICKEN WINGS These are free on F & H if you remove the skin if you don't they are 1 PP per wing (that is 2 pieces as prepared in this recipe)
750g pack chicken wings 3 cloves garlic, crushed 1 red chilli, finely chopped 3 spring onions, chopped Plenty of salt and freshly ground black pepper 1 tablespoon olive oil
Preheat the oven to 220C/450F/Gas 7. Cut each wing into two and cut off the wing tip. Place the chicken and all other ingredients into a large bag and shake well. Transfer chicken and contents to a baking tray and cook for about 30 minutes, turning once.
CHICKEN LIVER PATE Makes 3 – 4 pots of pate
1 pack of chicken livers 1 onion, chopped 2 cloves of garlic, crushed 2 teaspoons olive oil Salt & pepper to taste 1 teaspoon dried sage
Fry the onions and garlic in the oil until softened and then add the chopped up chicken livers. Cook until livers are just pink. Place in a blender with sage and seasoning and blitz until smooth. Place pate in individual pots and cool
TURKEY MEATLOAF Serves 4
500g minced turkey 1 onion, grated 2 cloves garlic, grated 1 large carrot, grated 1 egg 2 tablespoons of couscous 1 tablespoon curry powder 1 teaspoon chilli powder, or to taste 2 large teaspoons mint sauce lemon juice salt and black pepper
Preheat oven to 180. Put all the ingredients into a large bowl and mix really well, then put into a loaf tin and cook for about 30 minutes. Make sure it is cooked all the way through.
Excellent hot or cold, great for picnics and buffets.
2 boneless, skinless chicken breasts, cut into strips 1 tbsp curry powder 2 tsp paprika A pinch of ground cinnamon 2 garlic cloves, peeled and crushed 2 tsp olive oil 200g baby courgettes, trimmed and halved 1 red pepper, deseeded and cut into chunks 4 baby carrots, peeled and halved 8 plum tomatoes 150g couscous 2 tbsp natural low fat yogurt 1 tbsp fresh coriander leaves
Preheat the oven to 200ºC/Fan180ºC/gas 6. Put the chicken pieces into an ovenproof dish and season with freshly ground black pepper. Sprinkle over the spices, garlic and tsp of olive oil. Cover and leave flavours to mingle for a few mins or longer if you've time. Roast for 20 mins until the chicken is golden. Put the courgettes, red pepper and carrots into a roasting tin and drizzle with the remaining 1tsp olive oil. Roast for 15 mins, add the tomatoes and cook for 5 more mins until the vegetables are tender. Put the couscous into a bowl and pour over 200ml boiling water or stock. Leave for a few minutes for all the liquid to absorb. Mix the yogurt with the fresh coriander leaves. Serve alongside the spicy chicken and roasted vegetables.
Preheat oven to 180c. Chop the butternut squash in ½, drizzle with half the oil & roast for 40 mins. Place the mince, onion, garlic, porridge oats, egg & half the pepper in a large bowl & mix thoroughly. Heat a large pan up with some olive oil. Roll the mince mixture into small balls place in the pan & cook in batches. Meanwhile take the squash out of the oven, scoop the flesh into a blender, blend till smooth. Add to the chopped tomatoes & remaining pepper with the parsley. Blend all to a smooth sauce consistency. Serve with pasta
WARM CHICKEN AND POTATO SALADS Serves 4 as a starter 2 as a main course
250g new or salad potatoes, cut into ½ cm slices 2 teaspoons balsamic vinegar 1 tablespoon extra virgin olive oil 50g baby spinach 2 cooked chicken breasts, sliced 50g cherry tomatoes, halved
Place the potatoes in a pan, cover with water and bring to the boil. Cook for 4-5 minutes then drain and toss in half the oil. Fry potatoes in a frying pan for 6-7 mins until soft and golden. (This may need to be done in 2 batches). Add the vinegar, remaining oil and spinach and cook for a few moments until slightly wilted. Stir in the chicken and tomatoes then serve.
TEXMEX CHICKEN GOUJONS Serves 4 as a starter 2 as a main course
1½ tablespoon lemon juice 1½ tablespoons olive oil 3 teaspoons chilli powder 1 teaspoon chilli flakes ½ teaspoons each garlic powder, ground cumin, dried coriander and dried oregano ½ teaspoons salt ½ teaspoons pepper ¼ cayenne pepper, optional 2 skinless chicken breasts cut into 1-inch strips 1 onion, halved and sliced into rings 2 garlic cloves, crushed
In a large resealable plastic bag, combine lemon juice, oil and seasonings. Add chicken. Seal bag and turn to coat; refrigerate for 1 hour. In a large frying pan over medium-high heat, bring chicken and marinade to a boil Reduce heat; cook and stir for 6 minutes or until juices run clear. Remove chicken with tongs to a large bowl. In the drippings, sauté onions and garlic until onions are crisp-tender. Pour over chicken and mix well.
Serve on a bed of salad leaves.
CARIBBEAN CHICKEN Serves 4
4 chicken portions, about 165g each, skinned 1 large red pepper, seeded and chopped 1 teaspoon curry powder 250 ml chicken stock Salt and pepper 4 pineapple rings, fresh or canned in natural juice 1 banana 1 orange, peeled and sliced, to garnish
Put the chicken portions in a casserole with the chopped pepper and curry powder. Pour over the stock and add salt and pepper to taste. Cover and cook in the oven for 50 minutes. Chop the pineapple rings and banana and add to the casserole. Cook for a further 10 minutes, or until the chicken is tender. Garnish the casserole with the orange slices.
SOUTHWESTERN TURKEY COTTAGE PIE This is a very quick, economical and easy dish to make with a completely different twist on the traditional Cottage Pie. Serves 4
Frylight 450g minced turkey 4 tablespoon fat-free salsa (the chunky is best) 2 cloves crushed garlic 2 spring onion, chopped finely 450g mashed potatoes ¼ teaspoon chilli seasoning powder (optional) Additional salsa, optional garnish Preheat oven to 400°F/200°C/ Gas Mark 6
Lightly coat a baking dish with cooking spray. Place turkey in dish. Add salsa and mix thoroughly with turkey. Add garlic and chopped spring onions to prepared potatoes and mix well. Spoon potatoes onto turkey-salsa mixture and spread to cover surface completely. Spray top lightly with cooking spray. Bake for 30 minutes. Remove from oven and let rest for 5 minutes. To serve, sprinkle casserole with chilli seasoning powder. Garnish with additional salsa if required.
LOW FAT LEMON CHICKEN Serves 4
1 lemon, very thinly peeled, rind reserved 1 small onion, thinly sliced 1 tablespoon olive oil 4 chicken breasts, skinned and boned 2 tablespoons chopped parsley 300 ml chicken stock Salt and pepper 2 teaspoons corn flour 1 tablespoon water
Cut the lemon rind into matchstick strips. Halve the lemon and squeeze out the juice. Fry the onion gently in the oil for 3-4 minutes, then add the chicken breasts and fry until lightly browned on all sides. Add the parsley, stock, salt and pepper to taste and lemon juice; cover the pan and simmer gently for 20 minutes. Remove the chicken breasts to a warmed serving dish, and keep hot. Blend the corn flour and water to a smooth paste; stir in the hot cooking liquid, and then return to the pan. Stir over a gentle heat until thickened. Add the strips of lemon rind to the sauce and spoon evenly over the chicken.
TURKEY STUFFED TOMATOES Serves 4
350g turkey mince 4 large firm beef tomatoes Salt and black pepper 1tablespoon olive oil 1 small onion, peeled and chopped 50g mushrooms, finely chopped 150ml chicken stock
Cut the tops off the tomatoes and scoop out the seeds and pulp. Push the pulp and tomato liquid through a sieve into a bowl and reserve, discarding the seeds. When scooping out the tomato seeds, take care not to pierce the skins or the tomatoes will split in the oven
Season the insides of the tomato shells and leave upside down on a plate to drain.
Heat the oil in a pan and fry the onion until soft. Add the mince, increase the heat slightly and fry the mince until it starts to brown. Lower the heat again and add the mushrooms, stock and reserved tomato pulp and liquid.
Stir well, cover the pan and simmer for 15 minutes. Remove the lid and simmer for a further 5 minutes so the liquid reduces and the mixture is quite thick. Leave to cool, then pack into the tomato shells and replace the lids.
Preheat the oven to 180C/350F/Gas 4. Stand the tomatoes in a shallow ovenproof dish and bake them uncovered for 20-25 minutes. Serve on their own as a lunch or supper dish or with vegetables and new potatoes for a more substantial meal.
The tomatoes should be ripe but not too soft or they will collapse in the oven. The cooking time will depend on the firmness and size of the tomatoes.