Eating chicken and turkey recipes is a great way to make your ProPoints 'spent' on protein go that little bit further as they are naturally low in fat. There are also so many ways to make these poultry dishes taste so different and tasty.
LOW FAT GREEN THAI CURRY
Serves 4 8 PP per person
4 small, skinless chicken breasts , thinly sliced 1-2 tbsp green curry paste , depending on how hot you like it 400ml low fat coconut milk 100g green beans , trimmed 1 small courgette, halved lengthways and thinly sliced on the diagonal 1 lime, juiced A handful of coriander leaves Low fat spray
Heat a large saucepan and spray with low fat spray. Cook the chicken for 3 minutes until it starts to brown. Add the curry paste and cook, stirring, for 1 minute until fragrant. Then add the coconut milk, stir and reduce the heat to a gentle simmer.
Cook for 10 minutes, then add the beans and courgette. Cook for 3 minutes until the vegetables are just tender. Remove from heat and season to taste with lime juice and stir through the coriander. Serve with boiled rice.
TANDOORI TURKEY PIECES
Serves 4 4PP per portion
400g diced turkey breast or thigh 150ml natural yogurt 3 cloves garlic, crushed 1” fresh ginger, grated ½ teaspoon each turmeric, cumin and paprika 1 teaspoon garam masala 1 teaspoon salt 1 tablespoon lemon juice
1. Preheat the oven to Gas Mark 4/180°C/350°F. 2. Mix together all the spices, yogurt and lemon juice and stir in the turkey. 3. Marinade for at least 3 hours (best done overnight) 4. Place turkey pieces on a baking sheet and bake for 20 minutes until edges begin to turn almost black. 5. Serve garnished with lemon wedges (optional) with boiled rice or noodles. (To be pointed)
PIRI PIRI CHICKEN LEGS Serves 4 4 PP per portion
4 chicken legs, skinned
1 large red pepper
1 red chilli
2 cloves garlic
1 teaspoon paprika
Salt and pepper to taste
2 tablespoons red wine vinegar
Low fat spray
De-seed the pepper and chilli and chop roughly, halve the garlic cloves. Place pepper, chilli, garlic, paprika, vinegar and seasoning to taste into a food processor and blitz until the ingredients form a paste.
Put some slashes into the chicken legs and place in a non-metallic dish, cover with the prepared paste and leave to marinate in the fridge for at least 1 hour (better left overnight).
Pre-heat oven to 200°C: 400°F: Gas 6.
Spray a frying pan with the low-fat spray and fry legs on each side for around 2 minutes to seal.
Place the legs on a baking tray, cover with remaining marinade and cook for 15 – 20 minutes until thoroughly cooked. Nutritional Information
Typical values per serving
Energy 181 kcal
Protein 30.5 g
Carbohydrate 6.66 g
Fat 3.2 g
of which Saturates 0.88 g
Fibre 1.6 g
MEXICAN CHICKEN AND VEGETABLES
A dish for using up cooked chicken! Serves 4 4 PP per portion
400g cooked chicken, cut into chunks 2 red chillies, deseeded and chopped 1 teaspoon chilli powder (or more if you like it spicy) ½ oregano 1 red pepper, chopped 2 medium carrots, sliced 1 tube tomato puree 1 bunch spring onions, chopped into 2” pieces 2 garlic cloves, crushed Salt & freshly ground black pepper to taste ¼ teaspoon ground cumin 1 can (380g) kidney beans, drained 100g button mushrooms 200mls water
Dry fry the garlic and chilli in a non stick pan for 3 minutes. Add the carrots, red pepper and spring onions. Stir in the chilli powder, salt, oregano, cumin and pepper to taste. Add the water and tomato puree; simmer until vegetables are soft, add mushrooms, kidney beans and cooked chicken and cook until chicken is thoroughly heated through
1. Preheat oven to Gas Mark 7/220°C/425°F. 2. Mix together the mustard, garlic, honey, salt and pepper in a dessert/cereal bowl. 3. Crumble the cornflakes into another dessert/cereal bowl. 4. Slice each breast in half horizontally, making 8 fillets. 5. Dip each fillet first into honey and mustard mix into, then into the crumbled cornflakes. 6. Place on a baking tray with either low fat spray or a baking sheet. 7. Cook for around 15 minutes, until the chicken is cooked through and golden brown.
MEDITERRANEAN CHICKEN
Serves 4 4 PP per portion
2 teaspoons olive oil 1 teaspoon mixed herbs 8 fresh basil leaves 2 cloves garlic, crushed 1 large onion, sliced ½ red pepper, sliced ½ green pepper, sliced ½ yellow pepper, sliced 1 courgette, sliced 200g tomatoes, halved or quartered Freshly ground salt and black pepper 4 x 125g skinless and boneless chicken breasts1. Preheat oven to 180 C/350F/Gas Mark 4. 2. Butterfly the chicken breast by carefully cutting it horizotally but not all the way through and open out. 3. Cut the tomatoes into halves or quarters, depending on size (for best results use a mixture of different types and colours of tomatoes) 4. In a frying pan add the oil and seal chicken on both sides, remove.
5. Add onion and garlic to the pan, fry for 5 minutes until soft but not brown; add the peppers and courgette and cook for a further five minutes.
6. Saeason to tase with salt and pepper and ad herbs. 7. Place vegetables in an ovenproof cooking dish, top with tomatoes and shredded basil. 8. Place chicken on top, season with salt and pepper.
9. Cook in the middle of the oven for 30 minutes until chicken is cooked through and golden brown and the tomatoes have started to fall
SPICY CRISPY CHICKEN
Serves 4 5 PP per serving Free on Core
Low fat cooking spray 50g polenta 2 teaspoons mixed herbs 2 teaspoons chilli flakes Freshly ground salt and black pepper 1 egg, beaten 4 x 125g skinless and boneless chicken breasts
1. Preheat oven to 180 C/350F/Gas Mark 4. 2. Spray a baking tray with low fat cooking spray. 3.Mix together the polenta, chilli flakes, mixed herbs, salt and pepper and place in a shallow bowl 4. Put beaten egg in another shallow bowl. 5. Butterfly the chicken breast by carefully cutting it horizotally but not all the way through and open out.
6. Dip each breast first in the egg and then in the polenta mix.
7. Place on the baking sheet and bake for 15 - 20 minutes.
This is good served hot or cold!!
CHICKEN NUGGETS
FROM WEIGHTWATCHERS SITE
These tasty chicken bites are far healthier than the kind you might buy ready-frozen - yet they are so easy to make.
10 spray low-fat cooking spray 500 g chicken breast, uncooked, skinless, (1lb 2oz) boneless 110 g polenta, (4oz) instant 1/4 teaspoon paprika 1 teaspoon pepper, freshly ground 1 medium egg(s) 2 tablespoon water
Preheat the oven to Gas Mark 6 / 200°C / 400°F. Spray 2 baking sheets with low fat cooking spray. Cut the chicken into bite-sized pieces. Mix the polenta and paprika together in a bowl and season with pepper. Beat the egg and water together in a bowl and add a few chicken pieces. Lift them out and roll them in the polenta. Arrange on the baking sheets. Repeat with the remaining chicken pieces. All-in-one chicken, squash & new potato casserole
¼ small butternut squash, peeled and diced (200g approx) 8 small new potatoes 1 tsp ground coriander 1 tbsp thyme leaves 600ml chicken stock 1 garlic clove, crushed 2 skinless chicken breasts 175g prepared French beans, courgette or broccoli 25g pitted green olives in brine, drained
Heat oven to 190C/fan 170C/gas 5. Put the butternut squash, potatoes, ground coriander, thyme, stock and garlic into a flameproof casserole. Season and bring to the boil, then simmer gently for 10 mins. Tuck in the chicken breasts making sure that they are submerged. Cover and transfer to oven for 15 mins until the chicken is cooked through. Lift out chicken and veg, set aside and keep warm, then boil the stock until reduced by half. Add the beans and olives, simmer until cooked. Season and serve.
CHICKEN, BANANA & BACON 6 PP if using bacon 5 PP if using turkey rashers Free on Core
Can't remember the actual name of the dish but it is chicken stuffed with banana. I know that sounds weird but it is nice and my daughter who has been to Barbados said that type of thing is very common there. It was from an old WW recipe book and used bacon, but I always use turkey rashers - a bit lower in calorific value but you could use either. Just split a chicken breast and flatten it out, I find half a banana is enough or one really small one, simply put in the centre of the chicken, roll it up and wrap it with the bacon or turkey rashers ( I split the turkey rasher down the middle to make it thinner and easier to wrap. Season and bake in a hot oven for about 20 - 30 minutes. Do try it if you're stuck for a different chicken recipe I'm sure you'll enjoy it.
CHICKEN NOODLE SOUP Serves 2 6PP per portion Free on Core
1 Chicken Stock Cubes 1 Pint Boiling Water 1 Small Skinless Chicken Breast, Diced 1 Medium Onion, Sliced 10g Parsley Salt and freshly ground black pepper to taste 35g Frozen Peas 60g egg noodles
Method Make up the stock by crumbling the stock cubes into the boiling water and stirring well. Put into a large pan and add the chicken, onion and seasonings. Bring to the boil, reduce heat, and simmer for 30-35 minutes (or until chicken pieces are tender). Add the peas to the pan and simmer for a further 10 minutes. At the same time, cook the noodles as per the instructions on the packet. Stir the noodles into the soup and serve.
This recipe is from Leonie Robertson PRAWN ANDCHICKEN CURRY WITH SAMBALS
Serves 4 2 Chicken breasts 200g peeled and cooked prawns 1 large onion, peeled and chopped 1 can chopped tomatoes 1teaspoon chili flakes 5 teaspoons medium curry powder 1 bay leaf a sprinkle of cinnamon bark 1 teaspoon garlic 1/4 teaspoon ginger paste 1 cup boiling water 2 teaspoons olive oil
Fry the onions in the oil and chicken (or low fat spray - if it is a bit dry, then add a little boiling water) then add all the spices and fry for 1 minute. Add the chopped tomatoes and the boiling water. Allow to boil until most of the liquid has reduced by half and the curry has thickened. Stir through the prawns and allow to stand for five minutes. Serve with brown rice and sambals.
Sambals:
Chop up tomato, cucumber, onion and yellow pepper. Add chopped coriander and if you're brave some fresh chili - chopped. Toss in balsamic vinegar and serve with the curry.
Bikergirl04 has shared this yummy sounding NC curry recipe with us... BIKERGIRLS CHICKEN CURRY 1 chicken fillet per person 1 small onion As many mushrooms as you want 1 pepper (any colour) Stick of celery(optional) Tomato puree (3 tablespoons) Mild curry powder(or hot if you like it) Natural yoghurt Salt and pepper to taste
Chop up the fillets into bite size pieces, and place in a pan with a little spray of fry lite.chop up the onion, mushrooms, pepper and celery and mix into the chicken. let the chicken cook for a few minutes. Add a little water to sauté the onion. Add the tomato puree and the curry power and give it all a good mix. After everything has been mixed thoroughly, add as much of the natural yoghurt as you like, and let it simmer for approx 15 minutes (enough time to get your rice sorted)
CHICKEN FAJITAS (Serves 4)
283g/10oz chicken breast fillets, boned and skinned Juice of 1 lime 1 tsp dried oregano 1 tsp dried coriander Fry Light 2 large onions, thinly sliced 1 red pepper, deseeded and cut into strips 1 green pepper, deseeded and cut into strips 1 garlic clove, crushed 1 red or green chilli, deseeded and finely chopped Salt and freshly ground black pepper 4 x 28g/1oz soft tortillas 4 tables very low fat natural yogurt 2 tables chopped coriander leaves Lime wedges to serve Salsa; 2 garlic cloves, roasted in their skins in the oven 3 tomatoes, skinned, deseeded and chopped Half a red onion, finely chopped 1 red chilli, deseeded and chopped 2 tbls chopped coriander leaves Juice of half a lime
1. Cut the chicken fillets into thin strips and put them in a bowl. Pour the lime juice and herbs over the top. Cover and chill in the refrigerator for at least 30 minutes. Mix the salsa ingredients together in a small bowl, cover and set aside. 2. Spray a heavy frying pan or cast iron grill pan with a little Fry Light and heat it until really hot. Add the chicken Strips to the pan and cook them, turning frequently, over a high heat, until they are cooked and golden brown. Remove and keep warm. 3. Add the onions, peppers, garlic and chilli to the pan and cook quickly over high heat, tossing them occasionally, until they are tender and slightly charred. Remove, season with salt and pepper, and keep warm. 4. Warm the tortillas and divide the cooked chicken and vegetables between them. Top with a spoonful of yogurt and some chopped coriander, and then roll up. Serve with lime wedges and salsa.
SAM'S CHICKEN TIKKA
Serves 2
6 tbsp Low Fat Natural Yoghurt 2 tbsp lemon juice 1 tsp chilli powder (more or less dependent on how spicy you like it) 1 tsp garam masala 2 cloves garlic (chopped finely) 1 tsp ginger (chopped finely) pinch of salt 2 skinless chicken breasts
Put all ingredients together in a bowl and mix together and add chicken (you can either leave it whole or cube it and put on a skewer) and leave to marinade for a minimum of 2 hours (I leave mine overnight). And then basically cook it (taking off excess mixture) and serve with wedges and or salad.
CHICKEN CORDON BLEU EN CROUTE
Serves 1 1 chicken breast 1 slice wafer thin ham 25g extra low fat cheese 1 sheet filo pastry Fry light Seasoning of choice (salt, pepper, mixed herbs, paprika etc)
Slice breast and fill with ham and cheese. Wrap stuffed breast with filo pastry, spray with fry light, place on a baking tray sprayed with Frylight. Sprinkle top with seasoning. Bake for 15 -20minutes in a hot oven.
TURKEY PARTY LOAF
500g Minced Turkey 6 Turkey rashers, sliced lengthwise 1 small onion, chopped 1 cloves garlic, crushed Half yellow pepper, chopped 1 small courgette grated 3 eggs, hard boiled and peeled 1 chicken Oxo cube Salt & pepper to taste Fresh sage & parsley, chopped (optional)
Line loaf tin with foil. Place turkey rashers on tin. Mix all ingredients (except for eggs) together and place half mixture in the turkey rasher lined tin, place the eggs in the middle of the mixture in a line. Cover with remaining mixture. Turn any protruding turkey rashers on top of mixture. Press down firmly. Bake in a hot oven for 40 minutes. Turn out when hot onto serving dish.
CHICKEN STUFFED ANDWRAPPED IN BACON
Serves 4 200g lean pork mince 1 beaten egg 1 red onion 1 tablespoon dried sage 1 tablespoon lemon juice Salt and black pepper to taste 4 chicken fillets, skinned and boned 4 rashers back bacon
1. Put the pork mince, egg, onion, sage and lemon juice in a mixer and blend. Season to taste with salt and pepper. 2. for each chicken fillet: Make a slit in the chicken. Stuff in the pork mixture, then wrap with a rasher of bacon to seal. 3. Bake in an oven at 180C for 30-45 minutes until the chicken is cooked through. 4. Transfer to a hot grill and grill under the bacon is crispy.
This next yummy sounding curry was put on the board by Janwisteria, it isn't her recipe - she got it off an earlier board - so thanks to the anonymous author!!!! Looks a little complicated but it is definitely not.
Basically it seems to be a very authentic curry. No Count Chicken Dopiaza
3 chicken breasts 1 large onion chopped coarsely 1 inch cube of root ginger, peeled and chopped 3-4 cloves of garlic (I used very lazy garlic) Cooking spray 1 tsp ground turmeric 1 tsp ground coriander 1 tsp ground cumin ¼-½ tsp of chilli powder 1 tin of tomatoes 6 floz warm water 2 cinnamon sticks, broken up 4 green cardamoms, split open 4 whole cloves 2 dried bay leaves, crumpled salt (to taste) 1 large onion finely sliced
Place the chopped onions, ginger and garlic into a liquidizer or food processor and whiz into a smooth paste (add water to help the blade). Spray a wok or large frying pan with oil and add the liquidized things, fry for 4-5 minutes. Add turmeric, coriander, cumin, and chilli powder and fry another 4-5 minutes. During this time add the liquid from the tinned tomatoes one tablespoon at a time. Once you have used up all the juice add the chicken and fry it over a medium heat until the chicken has changed colour. Add the water, cinnamon, cardamom, cloves, bay leaves and salt and add the tomatoes and sliced onion. Bring to the boil, cover and simmer until the chicken is tender (about 25 minutes). It should smell and taste fantastic!
This next recipe is mouthwateringly delicious It is completely different from many of the chicken recipes we use and it is lovely and warming for this cold weather, I can guarantee you'll love it !!!!!! This recipe serves 4, but can easily be adapted for 1 or 2 !!
CHICKEN WITH DOUBLE MUSTARD SAUCE, LENTILS ANDCABBAGE 4 - 6 skinless chicken breasts, cubed 2 tbsp whole grain mustard 1 large onion, sliced 35 fl oz hot chicken stock ( using 3 stock cubes) 2 sprigs rosemary 400g can green lentils, drained and rinsed 1 Savoy cabbage, outer leaves removed and cut into small wedges. 1 tbsp smooth mustard (English or French as preferred) Frylight Salt & Pepper
Put chicken pieces in a bowl with whole grain mustard and coat completely. Spray a large saucepan with Frylight, heat, add chicken pieces and cook until nicely browned, stirring to stop it sticking. Remove chicken and set aside, add the onion to the pot with a drop of the stock if necessary and cook until softened and beginning to brown. Add a drop more stock and let bubble for 2 mins , add remaining stock, rosemary and chicken, season and bring to boil. Lower the heat and simmer gently for 15 - 20 minutes until chicken is cooked and the sauce begins to thicken. Add lentils and cabbage for last 12 minutes of cooking. Remove from heat, stir in smooth mustard, check seasoning and serve!!
MOROCCAN CHICKEN serves 4 4 chicken breasts 2 onions thinly sliced 3 cloves garlic 1/2 tsp turmeric 1 tsp ground cumin 1 tsp ground ginger 1 tsp ground cinnamon 150 ml chicken stock 1 in tomatoes 1 table spoon tomato puree 1 small tin of apricots in juice, drained
Fry chicken in Frylight for about 5 minutes until golden brown. Add onion and garlic and fry till soft then add spices and cook for 1 minute, pour in stock, tomatoes and puree and cover and cook for 15 minutes then add apricots and cook for 5 minutes; serve with rice or couscous Smothered Chicken and Barley
Serves 4 – 6 Adapted by Liz Howard from WW US Core message board, author unknown
1 tsp ground cumin 3/4 tsp chilli powder 1/2 tsp salt 1/2 tsp ground cinnamon 1/8 tsp garlic powder 1/8 tsp sweet paprika 6 x 125g chicken thighs -- skinned Cooking spray 2 medium onions, chopped 1 red bell pepper, chopped 1 tbsp soy sauce 1 litre chicken stock, cube is fine 225g uncooked pearl barley 1 x 400g can diced tomatoes 6 tbsp spring onions, chopped (optional)
Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture. Heat a large non-stick frying pan coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken from the skillet. Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. Cook over medium-high heat for 3 minutes or until vegetables are lightly browned. Add stock, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle with spring onions if desired
This next recipe is very unusual but very tasty. It is simple to make, all cooked in one pot and works out at about £1.75 for the four servings.
TURKEY & CABBAGE BAKE
1 lb minced turkey 1 medium onion, chopped 6 oz long grained rice, uncooked 1 can Campbell’s Condensed Low Fat Tomato soup 1 can water 1 can chopped tomatoes 1 head cabbage (drumhead or Savoy) chopped into large pieces. Salt and pepper Preheat oven to 350 degrees.
Put the cabbage pieces in a large casserole dish. In a saucepan brown turkey and onion. Add rice to turkey and stir. Season with salt & pepper. Put turkey mixture over cabbage. Add tomato soup, water, and tinned tomatoes. Bake (covered) for 30 to 45 minutes until rice and cabbage are tender.
QUICK ANDEASY CHICKEN & MUSHROOM RISOTTO serves 4
3 chicken breasts cut into strips 1 medium onion(s), finely chopped 2 cloves garlic, finely chopped 300g mushrooms, 20 grams of dried porcini mushrooms 300 g dried rice, arborio 1 chicken stock cube 1 tablespoon parsley, small bunch, chopped salt & pepper
Place the dried mushrooms and stock cube in a measuring jug and add 750ml ( 2pint ) boiling water. Heat a large, heavy saucepan, spray with Frylight, cook chicken for about 8 minutes, then add the onion and garlic and stir fry until softened. Add the mushrooms and stir for a further 2 minutes. Add the rice. Drain the dried mushrooms, reserving the stock, chop into small pieces. Add to the risotto with 150ml (¼ pint ) of the stock. Cook the risotto on a low heat stirring frequently until the stock has been absorbed and then add another 150ml and so on until the stock is finished. Season and stir in the parsley before serving.
WEST INDIAN CHICKEN
Serves 4 4 chicken portions, about 175 g (6 oz) each, skinned 1 teaspoon curry powder, or to taste 1 teaspoon ground ginger 1 x 225 g (8 oz) can pineapple chunks in natural juice 1 green pepper, seeded and chopped salt and pepper
Score the flesh of the chicken portions with a sharp knife. Mix the curry powder and ginger together and rub into the chicken flesh. Place the chicken portions in a shallow dish and pour over the pineapple juice from the can. Leave to marinate for 2 hours. Put the chicken portions under a hot grill and cook for about 20 minutes until tender, turning frequently and using the marinade to baste and prevent burning. Put the pineapple chunks, remaining marinade and chopped pepper into a blender and liquidize until smooth. Pour the puree into a pan and heat through. Taste and adjust the seasoning. Arrange the grilled chicken portions on a warmed serving dish and pour the sauce over or serve it separately. Serve with a green salad.
CHICKEN, CHARRED TOMATO ANDBROCOLLI SALAD Serves 4 400g cooked chicken 250g cooked broccoli florets 400g medium tomatoes 1tablespoon extra-virgin olive oil 1 Teaspoon salt 1 Teaspoon freshly ground pepper 1/2 Teaspoon chili powder 50ml lemon juice lemon juice
Core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes. Place a large heavy frying pan over high heat until very hot. Brush the cut sides of the tomatoes with a little oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with a little oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan. Heat the remaining oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, for about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits. Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat. Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.
TURKEY PORTUGAISE 4 turkey fillets 1 garlic clove, crushed 2 tomatoes, roughly chopped 1 carrot, peeled and very thinly sliced 25 g (1 oz) onion, chopped salt and pepper
Put each turkey fillet on a piece of foil large enough to cover it. Spread a little crushed garlic on each one. Divide the tomato, carrot and onion between the fillets. Sprinkle with salt and pepper. Wrap the fillets completely in foil and cook in the oven for about 20 minutes until tender.
For family meals the turkey could be served in the packages. A green salad is a suitable accompaniment.
This recipe is a great way to use up your cooked chicken. KARAHI CHICKEN Serves 1 Free on Core
3 spring onions, chopped 1 clove garlic, chopped 90g cooked chicken, cubed 1 tsp fresh ginger, shredded ½ tsp dried, crushed red chilies 3 tomatoes, roughly chopped 1 tbsp chopped fresh mint 1 tbsp chopped fresh coriander
Spray a non-stick pan with "Frylight" spray oil and gently cook the garlic and onions for a few minutes until soft. Add the chicken and cook for a couple of minutes to heat through. Add the ginger and chilies and cook for another minute, before adding the tomatoes and herbs. Cook for a few minutes until the tomatoes have softened. Serve
Eat this on its own, or have it with rice or on a jacket potato TANDOORI GRILLED CHICKEN
Mix yogurt, lemon juice and spices. Place chicken in shallow glass dish and coat with marinade. Refrigerate from 1-8 hours.
Preheat grill to 180 degrees, discard marinade and place chicken on grill. Grill for 5 minutes and then check for doneness. This may need a couple minutes more if the breasts are thick.
CURRIED CHICKEN ANDYOGURT SALAD Serves 1
3 oz cooked chicken breast, cut into cubes 1 small tub low fat natural yogurt 1 teaspoon curry powder Unlimited green salad vegetables
Mix yogurt and curry powder together and stir in the cubes of cooked chicken.
Serve on a bed of fresh green salad vegetables.
OVEN-FRIED CHICKEN - serves six
Ingredients: 2 teaspoons dried thyme 2 teaspoons dried oregano 2 teaspoons dried basil 2 teaspoons garlic powder 2 teaspoons salt 2 teaspoons fresh black pepper 6 skinless, boneless chicken breasts 1 large tub low fat natural yogurt 120g Special K cereal, crushed with a rolling pin or in a food processor or coffee grinder. Frylight
Make paste with garlic, cumin, oregano, salt, pepper and 1 tablespoon lime juice. Spread on chicken thighs. Put thighs in an oven safe sauté pan Put remaining limejuice, broth and vinegar in pan. Over med-high heat, bring to a boil. Cover and place in 180 degree oven. Bake 30 minutes Remove from oven. Take thighs out and keep warm. Bring liquid to a boil and reduce to about 60ml- it should thicken and become "syrupy". Serve 2 thighs with sauce... sprinkle with coriander and serve with a lime wedge.
LIME CURRY CHICKEN
Serving Size : 4
4 skinless chicken breasts 1 onion -- thinly sliced 1 green pepper 1 tablespoon curry powder 2 limes -- juice of 2 limes 1 tub natural low-fat yogurt Parsley sprigs -- for garnish
Cut chicken diagonally into thin slices. Heat a large non-stick saucepan and sauté onions until softened. Add pepper and cook until tender; stir in curry powder. Add chicken and stir-fry until chicken is no longer pink. Add lime juice. Just before serving, stir yogurt into pan. Garnish with parsley.
CHICKEN WITH LEMON ANDSOY SAUCE
1 lb boneless skinless chicken breast 1 egg white beaten 60g polenta 3 tablespoons lemon juice 3 tablespoons soy sauce
Pound chicken breasts until they are uniform in size. Dip into egg and then polenta. Heat oil in a large frying pan. Add chicken and sauté on both sides until almost golden brown. Combine lemon juice and soy sauce and add to pan. Cover and cook 5-10 minutes until just tender.
Place all the ingredients apart from the chicken, in a food processor and process until smooth. Make 4 parallel cuts about 1cm/1/2 inch deep in each chicken breast and place in a shallow dish. Pour the puréed mixture over the chicken and rub it in with your hands, making sure the mixture gets into the cuts. Cover and refrigerate for 4 to 6 hours or overnight. Grill over medium coals for 15-20 minutes turning occasionally and basting with any remaining marinade or until cooked through. Alternatively, cook conventionally under a hot grill.
This might sound a strange combination but chicken and pear is a really winning combination. Chicken is best marinated overnight, a tip to take up less room in your fridge is to put chicken and marinade in a sealed plastic bag. MUSTARD CHICKEN WITH MUSHROOM & PEAR Serves 4
2 Cloves of Garlic, chopped 2 tbsp Wholegrain Mustard Juice of 1 lemon 4 skinless chicken breasts or thighs 250g button mushrooms ( or larger mushrooms halved) 2 pears, halved, cored then thinly sliced. Large bunch of watercress or salad leaves of choice
Combine garlic, mustard & Lemon Juice, season well add chicken and marinade for as long as you can. ( in fridge if overnight) Heat a large pan, add chicken and cook on high for about 3 - 5 minutes on each side, taking care not to burn it. Continue to heat until chicken is cooked through. Tip in mushrooms and cook for 3 - 5 minutes, then add a little water so you have plenty of juice. Add pears and stir to combine - add more water if it gets too dry. Cook until pears begin to soften season to taste. Arrange watercress in a serving dish and top with the chicken mixture and serve.
CHICKEN & BEAN CASSEROLE Serves 4
2 teaspoons olive oil 4 chicken pieces, skinned 450g small new potatoes, scrubbed 1 chopped onion 2 sliced carrots 225g tomatoes, skinned and chopped 100g mushrooms, sliced 2 tbsp tomato puree 600ml chicken stock 1 can (284g) haricot beans salt and freshly ground pepper chopped parsley to garnish
Heat the oil in a large saucepan and cook the chicken until brown all over. Remove with a slotted spoon and place in a casserole with the potatoes. Add the onion and carrots to the pan and sauté for 5 minutes, then add the tomatoes and mushrooms and cook for a further 2 minutes. Add the tomato puree. Blend in the stock and bring to the boil, stirring, then add the haricot beans and salt and pepper to taste. Pour over the chicken and potatoes, cover and cook in a preheated moderate oven (180c/350F/Gas Mark 4) for 1 hour or until the chicken and potatoes are tender. Add a little more stock or water if the casserole becomes dry. Garnish with parsley before serving.
Bainer sent this in for us - sounds very good !!
PERI PERI CHICKEN LIVERS This is a South African recipe adapted for NC
2 tubs chicken liver 1 onion finely chop 4 cloves of garlic finely chop couple of bay leaves (optional) 2 red or green chilies remove seeds or half teaspoon of dried chilies. 1 tomato chopped 1 teaspoon of peri peri powder or cayenne if you can't get peri peri a dash of Worcestershire sauce 1 tablespoon of tomato puree 1 chicken stock cube make up a half a cup of liquid A pinch salt & pepper Frylight
spray pan with Frylight, add livers salt & pepper, sauté until chicken livers are cooked do not overcook should be a bit pink in middle as they will be finished off later. In same pan and juices fry garlic chilies and onion until soft add tomatoes fry for a couple of more minutes then add rest of ingredients. Simmer for about 5 minutes if sauce is too thick add a bit more stock; when sauce is done check taste add more chilies if you like it hot. Now add chicken livers to sauce and let it simmer for a minute or two. Lovely as main course with rice, mashed potato or polenta, Or as a starter for 4 people with green side salad and Krisprolls to soak up sauce. Should look a bit like a curry.
COREINSIDE-OUT CHICKEN KIEV
4 chicken breasts ½ Tub Garlic & Herbs extra low fat soft cheese 1 large clove garlic, chopped 2 Ryvita, crumbled
Heat oven to 200C/fan 180C/gas 6. Place the chicken on a baking tray, spray with Frylight, season and cook under the grill for 15 minutes, turning once until cooked through. Mix together the garlic, cheese and Ryvita crumbs. Remove the chicken from the grill and top each breast with a smear of the mixture. Return to the grill and cook 3-5 minutes until the topping is golden brown and the cheese melted.
Chicken Chilli Soup A hot spicy entree that really hits the spot
1 tablespoon olive oil 4 skinless, boneless chicken breast halves - chopped 1 chopped onion ½ pint chicken stock 1 (4 ounce) can chopped green chilli peppers 1 teaspoon garlic powder 1 teaspoon ground cumin ½ teaspoon dried oregano ½ teaspoon dried coriander 1/8 teaspoon crushed red pepper 2 can cannelloni beans, drained and rinsed 2 spring onions, chopped
1. Heat oil in a large pot over medium high heat. 2. Add chicken and onion and sauté for 4 to 5 minutes. Stir in stock, chilli peppers, garlic powder, cumin, oregano, coriander and red pepper. 3. Reduce heat to low and simmer for 15 minutes. 4. Stir in beans and simmer for 10 minutes. Garnish with spring onion and serve.
GRIDDLED CHICKEN WITH MANGO SALSA Serves 4
4 skinless chicken breasts 1 tbsp olive oil Zest and juice of 2 limes 1 red chilli, finely sliced 1 clove of garlic, crushed 1 large mango, diced 1 small red onion, finely sliced 200g sugar snap peas 1 bag of rocket leaves Handful of fresh coriander
Mix the oil with the lime zest, half the juice, chilli and garlic. Place the chicken breasts in a dish, coat thoroughly with the chilli mixture and allow to marinate for at least 30 minutes (preferably overnight). Place the mango pieces in a large bowl, add the remaining lime juice and red onion. Cook the chicken on a hot griddle pan for 5 minutes each side. Meanwhile, blanch the sugar snap peas for 1 minute in boiling water, drain, run under cold water and then add to the mango with the rocket and coriander. Toss together, season and serve with the chicken.
This is a very simple Core recipe that uses up cooked chicken or turkey
Chicken Broccoli Bake Serves 4 1 can condensed cream of chicken soup Juice of 1 lemon 1/2 teaspoon curry powder 1/2 teaspoon salt 1/2 teaspoon pepper 1 (10-ounce) package frozen chopped broccoli, thawed or 1 large fresh broccoli 1 lb cooked chicken 2 Ryvita, crumbled as small as possible Mix first 5 ingredients in saucepan. Heat until smooth. Place the broccoli and chicken in a lightly greased casserole dish and spoon sauce mixture over all. Sprinkle the Ryvita on top. Bake in a 350*F (175*C) oven for 25 to 30 minutes, or until bubbly and hot.
Chicken and Pastina broth Serves 4
4 whole chicken thighs 2 tomatoes, roughly chopped 1 carrot, peeled and cubed 2 celery stalks, roughly chopped 1 shallot, roughly chopped 2 garlic cloves, roughly chopped 2 bay leaves, fresh or dried ½ tsp fennel seeds 100g/4oz very small pasta shapes Handful of fresh parsley, roughly chopped Salt and freshly ground black pepper
1. Skin the chicken thighs and cut off the strip of fat that runs down the side. Place the thighs in a large pan with the tomatoes, carrot, celery, shallot, garlic, bay leaves and fennel seeds. 2. Cover with 1.75 litres (three pints) of water. Bring to the boil and simmer gently for one hour. 3. Lift out the chicken thighs and pass the soup mixture through a string wire sieve into a clean pan, pushing as much cooked vegetable through as possible. 4. Using two forks, shred the chicken meat off the bones and add to the broth. Check the seasoning, adding salt and pepper, and bring to a gentle simmer. At this point you can cool the broth for reheating and serving later. 5. Cook the pasta in a pan of boiling salted water for five minutes or so, following the packet instructions. Drain, then divide between four bowls. 6. Ladle over the hot broth, top each serving with chopped parsley and plenty of freshly ground black pepper, and serve.
Turkey Barley Stir-Fry
2 teaspoons olive oil 225g cooked pearl barley 200g cooked and cubed turkey 1 finely chopped red pepper 1 sliced onion 2 eggs 1 teaspoon garlic salt 1/2 teaspoon ground ginger 1 tablespoon soy sauce
Heat oil in large frying pan over medium-high heat. Add barley, turkey, pepper and onion. Stir-fry 4 to 5 minutes. In small bowl, beat together eggs, garlic salt and ginger. Add to barley-turkey mix, stir fry until eggs are cooked and sprinkle with soy sauce.
ORIENTAL STEAMED CHICKEN 2 lemon grass stalks 1 garlic clove, finely sliced 1 tsp fresh root ginger, grated 1 pinch salt and fresh ground black pepper 2 chicken breasts, boned 250g broccoli florets 0.5 tsp cornflour, mixed with 2 tbsp cold water Mix the lemon grass, garlic and ginger together, season with salt and freshly ground black pepper and rub over the chicken. Leave to marinate for 20 minutes.
Put just enough water into a steamer or pan and place the rack or steamer basket on top. Place the chicken and seasoning inside, cover and steam for 15-20 minutes. Scatter over the broccoli florets and cook for another two minutes. Remove the steamer tray and set aside. Whilst cooking the fragrant chicken juices should have dripped down into the water to make a stock and evaporated to leave approximately a glass full of liquid (about 80-100ml - if you find you have too much liquid, bring to a fast boil and reduce). Thicken the stock with cornflour and season if necessary. To serve, arrange the chicken on a plate and scatter over the broccoli then drizzle with the sauce. Serve with steamed brown rice.
If you want to combine leftover chicken with spaghetti, this is the perfect dish
Serves 2 CHICKEN SPAGHETTI
Left-over chicken, sliced 3 teaspoons olive oil 1 onion, finely sliced 1 garlic clove, crushed 1 tbsp of capers, rinsed of their salt or brine (optional) 1 tbsp olives, stoned 1 artichoke heart, prepared and sliced into 2cm pieces 2 tbsp skimmed milk 1 ladleful of chicken stock 2 tbsp of a fresh herb such as flat-leaf parsley, chervil or tarragon Salt and freshly ground black pepper Juice of half a lemon Spaghetti for 2 people
Cook the spaghetti in boiling salted water. Gently fry onion, artichoke and garlic in the olive oil, adding the chicken after a couple of minutes. Once the chicken is hot through, stir in the olives and capers and then the stock, season with salt and pepper. Bring this up to heat and then turn down to simmer to add the milk and lemon juice. Mix in the herbs and add to the cooked pasta, toss and serve
CHICKEN & BROCCOLI BAKE Serves 4
4 Chicken breasts 150g broccoli Tin of sliced peaches, in juice 2 tablespoons extra light mayonnaise One tin Campbell's condensed cream of chicken or mushroom soup One half teaspoon of curry powder Sprinkling of paprika/cayenne pepper 2 Ryvita, finely crushed
Cook chicken breasts until golden Chop chicken into thickish strips - place in flan or casserole dish Cook broccoli for 5 minutes, drain.
Drain peaches and chop roughly Arrange broccoli and peaches on top of chicken strips Mix soup and mayonnaise in bowl and add curry powder to taste Pour soup mix over chicken/broccoli/peaches Sprinkle Ryvita on top and add cayenne pepper Bake at 200 for 30 minutes until browned. Serve with a green salad.
OLDCHEM'S CHICKEN TAGINE Serves 4
1 tablespoon olive oil 4 chicken breast, each cut into 3 1 green pepper, deseeded and sliced 1 red pepper, deseeded and sliced 1 medium onion, sliced ½" piece root ginger, peeled and grated 3 garlic cloves, crushed 1 jalapeno chilli, finely chopped 3 tomatoes, chopped 1tsp each ground turmeric, cumin and salt ½ tsp black pepper 450ml chicken stock 1 lemon, sliced 100g black olives 1 bunch fresh coriander, chopped
Heat the oil in a large pan and brown the chicken on all sides. Remove from the pan and set aside. Add the peppers and onion, sauté for 3 minutes, then stir in the ginger, garlic and jalapeno chilli. Cook for 3 minutes, add the tomatoes and cook for another 3 minutes. Stir in the turmeric, cumin, salt, pepper and chicken stock, bring to the boil and simmer for 10 minutes over medium-low heat. Return the chicken to the pan with the lemon slices, black olives and coriander. Cover and simmer over medium-low heat for 15 minutes or until the chicken is cooked through. Serve over hot couscous.
CHICKEN & MANGO STIRFRY Serves 2
low fat cooking spray 225 g (8 oz) skinless chicken breasts, cut into strips 1 garlic clove, crushed 1 fresh red chilli, de-seeded and chopped finely 2.5 cm (1 inch) piece of root ginger, peeled and grated 175 g (6 oz) broccoli, broken into florets 125 g (4 1/2 oz) mange tout peas 125 g (4 1/2 oz) baby sweetcorn, halved 100 g (3 1/2 oz) canned bamboo shoots, drained 225 g (8 oz) peeled and cubed mango 4 tablespoons wine vinegar 2 tablespoons tomato puree 2 tablespoons soy sauce 1 teaspoon cornflour
Heat a large non stick frying pan or wok and spray it with low fat cooking spray. Add the chicken strips and stir fry for 5 minutes until the chicken has browned evenly. Add the garlic, chilli, ginger; broccoli, mange tout peas and baby sweetcorn, and stir fry for a further 5 minutes. Add the bamboo shoots and mango, and heat through for 2 minutes. Mix together the wine vinegar, tomato puree, soy sauce and cornflour; and add this to the pan. Cook, stirring, until the sauce thickens. Spoon on to warmed plates and serve.
HERBED TURKEY & RICE CASSEROLE
225g (8oz) Cooked turkey, cubed 475ml (16floz) hot turkey or chicken stock ! tablespoon olive oil 2 medium onions peeled and chopped (sliced) 225g (8oz) Mushrooms, cleaned and sliced 100g (4oz) Ham, diced 2tbsp finely chopped fresh parsley ½tbsp fresh thyme leaves or ½tsp dried thyme salt and freshly ground black pepper for seasoning 200g (7oz) long-grain brown rice 1tbsp mild curry powder
Heat oil in a large saucepan. Add the onions and cook for 5mins. Add the mushrooms and continue to cook for another 5mins. Place the vegetable mixture into a casserole dish. Add the turkey, ham, parsley, thyme, salt and pepper, and then stir well to combine. Melt the remaining butter in the saucepan. Add the rice and curry powder. Brown stirring frequently for 5mins. Stir the mixture from the pan into the casserole. Pour in the hot sock and cover. Transfer to a preheated oven 190ºC, (375ºF) Gas mark 5 and cook for 50mins, until the rice is tender and the stock is absorbed.
Turkey & Mushroom Bolognaise Serves 4
1 tablespoon olive oil 1 medium onion, peeled and finely chopped 3 garlic cloves, peeled and crushed 450g turkey mince 2 celery sticks, trimmed and finely chopped 1 large carrot peeled and grated 75g mushrooms, wiped and chopped 2 tablespoons fresh oregano or 2 teaspoons dried oregano 350ml passata salt and freshly ground black pepper 350g spaghetti oregano sprigs to garnish, optional grated Parmesan cheese to serve, optional & pointed
Heat the oil and cook the onion and garlic for 2 minutes. Add the turkey mince and continue to cook for 3 minutes, stirring frequently until sealed and any lumps are broken up. Add the celery, carrot, mushrooms, herbs and passata and bring to the boil. Simmer gently for 8 minutes, stirring frequently. Add seasoning to taste and continue to cook for 2 minutes or until the turkey is thoroughly cooked. Cook the pasta in plenty of boiling water for 6-8 minutes or until the pasta is cooked to 'al dente', or according to packet directions. Drain and place on warmed serving plates, Top with the Turkey Bolognese Sauce. Garnish and serve immediately with the grated Parmesan cheese if using.
LOW FAT COQ AU VIN
LOW FAT COQ AU VIN Serves 4 8PP per portion
500g chicken thighs and legs (skinned) 2 rashers lean back bacon, chopped A little salt and pepper to taste Frylight 2 teaspoons olive oil 150g mushrooms, sliced in half 1 tablespoon tomato paste 1 medium glass dry red wine 600ml chicken stock 3 sprigs fresh thyme 2 cloves garlic, crushed 1 onion, diced 1 tablespoon balsamic vinegar
Spray a thick-bottomed casserole dish with Frylight and heat on the stove, add the onions and cook until just browned; then stir in the garlic. Add the bacon and thyme and cook for 2-3 minutes. Add the mushrooms, turn up the heat and add the red wine, chicken stock and vinegar. Add the chicken pieces, bring the sauce to the boil and then simmer gently for about 25 minutes or until the chicken is tender and cooked through. Remove the chicken once it is cooked and keep warm. Cook the sauce over a high heat for a few minutes until the volume of liquid has reduced. Return the chicken back to the pan, taste and season to taste.