• Sizzling Fajitas

    What You Need


    2 tsp olive oil


    1/2 red or white onion, sliced


    1 red, orange, or green bell pepper, sliced


    2 cloves garlic, minced


    2 whole chicken breasts, grilled and cut int…Continue Reading

  • Moroccan Stewed Chicken

    What You Need


    450g skinless, boneless chicken thighs


    1 large courgette cut into cubes


    1 can of chickpeas


    1 can diced tomato


    Chopped fresh coriander for garnish

    <…Continue Reading

  • Lemon Herb Chicken

    What You Need


    2 tbsp olive oil


    4 tsp olive oil


    2 large chicken breasts


    Juice and zest of 1 lemon


    1/3 C fresh parsley


    1/3 C fresh mint <…Continue Reading

  • Chicken Spinach Parma Ham

    What You Need


    1 tbsp olive oil


    1 boneless, skinless chicken breast


    1 tbsp bread crumbs


    1 tsp grated Parmesan


    1/4 cup Marinara or Italian tomato sauce


    1 …Continue Reading

  • Sizzling Fajitas

    What You Need


    2 tsp olive oil


    1/2 red or white onion, sliced


    1 red, orange, or green bell pepper, sliced


    2 cloves garlic, minced


    2 whole chicken breasts, grilled and cut into strips


    1/2 cup salsa


    1/4 cup non-fat sour cream


    4 wholewheat tortillas


    1 cup shredded low-fat mozzarella cheese




    Method


    Heat olive oil in a medium skillet. Add onion, pepper, and garlic and sauté briefly. Add meat. Reduce heat to medium, and sauté until no longer pink, about 10 minutes. Stir in salsa and chilli powder to taste. Sauté for five more minutes. Spread one tablespoon of sour cream in a thin layer on each tortilla. Divide the meat mixture on top of tortillas, sprinkle each with cheese, wrap, and serve.




    Makes 4 servings. Nutritional Facts per serving: 1207 kilojoules, 10.2g fat, 4.6g sat fat, cholesterol 53.2mg, sodium 490mg, carbs 28.6g.

    Moroccan Stewed Chicken

    What You Need


    450g skinless, boneless chicken thighs


    1 large courgette cut into cubes


    1 can of chickpeas


    1 can diced tomato


    Chopped fresh coriander for garnish


    ½ tbsp olive oil


    Salt and pepper to taste


    1 cup chicken stock


    ½ tsp cayenne pepper


    1 tsp ground cumin


    ½ tsp ground cinnamon




    Method


    Heat the oil in a large sauté pan or a wide pot over medium high heat. Season the chicken thighs with salt and pepper, place them in the pan, and cook them for two to three minutes on each side, until they brown thoroughly. Add the courgette and continue cooking, stirring occasionally.




    When the courgette pieces have browned lightly, add the chickpeas, tomatoes, chicken stock, cayenne, cumin, and cinnamon. Turn the heat to low and simmer for 10 to 15 minutes, until the chicken is tender and cooked through. Season to taste with more salt and pepper and garnish with chopped coriander.




    Eat with: half cup cooked couscous (prepared per package instructions) tossed with two tbsp golden raisins, two tablespoons toasted pine nuts, and a quarter cup chopped coriander.




    Serves 4. Per serving: 1494 kilojoules, 12.1g fat, 2.9g sat fat, cholesterol 77.3mg, sodium 695.2mg, carbs 31.2g, total sugars 4.9g, dietary fibre 6.5g, protein 29.4g.

    Lemon Herb Chicken

    What You Need


    2 tbsp olive oil


    4 tsp olive oil


    2 large chicken breasts


    Juice and zest of 1 lemon


    1/3 C fresh parsley


    1/3 C fresh mint


    1/3 C fresh basil


    Salt and pepper


    1/3 C white wine




    Method




    Heat two tablespoons olive oil in an oven-proof skillet on high heat. Place the chicken in the skillet and sear for two minutes per side. While the chicken cooks, put the remaining four teaspoons oil, along with the lemon juice, zest, and herbs, into a blender or food processor and pulse until well mixed. Place the skillet with the chicken in a 200 degrees oven to roast for eight minutes. Remove the skillet from the oven and place the chicken on a plate. Season with salt and pepper, and then pour the wine into the skillet, scraping up any brown bits from the bottom of the pan. Add the herb sauce to the skillet and cook on the stove top for one minute, stirring frequently. Pour the sauce over the chicken.




    Serves 2: Per serving: 1583kj, fat 24.1g, sat fat 3.5g, cholesterol 68.4mg, sodium, 164.2mg, carbs 5g, total sugars 1.1g, dietary fibre 1.3g, protein 28g.

    Chicken Spinach Parma Ham

    What You Need


    1 tbsp olive oil


    1 boneless, skinless chicken breast


    1 tbsp bread crumbs


    1 tsp grated Parmesan


    1/4 cup Marinara or Italian tomato sauce


    1 small clove garlic, crushed


    3 handfuls baby spinach leaves


    Salt and pepper to taste


    Method


    Heat the oil in a non-stick skillet over medium heat. As the oil is heating, pound the chicken, then sprinkle with bread crumbs, cheese, salt, and pepper, pressing so the crumbs stick. Place in the pan with the garlic and sauté for two to three minutes per side. Top with hot marinara. Add the spinach, turning frequently with tongs until it wilts (about 6 minutes).




    Per serving: 1537kj, fat 17.4g, sat fat 2.9g, cholesterol 70mg, sodium 806.3mg, carbs 21g, total sugars 6g, dietary fibre 4.1g, protein 32.1g.





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