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Honey sesame chicken with long-stemmed broccoli

Honey sesame chicken with long-stemmed broccoli

Slather hunks of tender chicken breast in a sweet, sharp sauce and pair with leafy greens for a protein-rich meal
Total Time 25 mins
Servings 2
Calories 379 kcal

Ingredients
  

  • 2 tsp toasted sesame oil
  • 2 chicken breasts  cut into pieces
  • 2 cloves garlic finely chopped
  • 4 spring onions cut into 3cm pieces
  • 300 g long-stemmed broccoli  trimmed
  • 1 tbsp sesame seeds   toasted

SAUCE

  • 1 tbsp cornflour
  • 1 tbsp rice vinegar
  • 1 tbsp runny honey
  • 1 tbsp tomato ketchup

Instructions
 

  • Heat the sesame oil in a non-stick frying pan over a high heat and fry the chicken breast pieces with lots of seasoning for 5 minutes or until starting to turn golden, then add the garlic and cook for a minute.
  • Meanwhile, whisk together the cornflour and rice vinegar, then add the remaining sauce ingredients along with 100ml of water. Tip this into the pan along with the spring onion pieces and simmer for 5 minutes until the chicken is cooked through and the sauce has thickened.
  • Cook the broccoli in a large pan of lightly salted boiling water for 3-4 minutes or until cooked through, then drain well. Divide the broccoli between two plates then pile on the chicken and sauce, and scatter over the sesame seeds.

Chicken with Puy lentils, lemon and herbs

The perfect nutritious, filling meal. This dish pairs chicken breast with cholesterol-blasting, peppery puy lentils seasoned with lemon, garlic and parsley.

Chicken with Puy lentils, lemon and herbs

Ingredients
  

  • chicken stock 650ml
  • Puy lentils 100g
  • olive oil
  • chicken breasts 2 skin on
  • garlic 2 cloves finely chopped
  • lemon 1 juice and zest
  • parsley a small bunch roughly chopped

Instructions
 

  • STEP 1
  • Put 500ml of the chicken stock into a pan. Add the lentils and simmer until tender, about 20 minutes. Heat 1 tbsp olive oil in a non-stick frying pan.
  • Put the chicken breasts in skin-side down and cook until the skin is golden brown. Turn over and cook for 5-6 minutes add the garlic to the pan, stir for a minute, then add the rest of the stock, lemon juice and zest and simmer for a couple of minutes.
  • Drain the lentils and toss through the parsley. Slice the chicken and serve on a bed of lentils with the pan juices spooned over.

Notes

Adapted from olivemagazine.com

Patrick William’s jerk chicken brochettes with saffron couscous

Patrick WIlliam’s jerk chicken brochettes make for a light meal but so packed with flavour it will feel like a treat. Wet jerk seasoning is available in most supermarkets.

Patrick William’s jerk chicken brochettes with saffron couscous

Ingredients
  

  • Ingredients
  • skinless chicken breasts 4 cut into 3cm chunks
  • wet jerk seasoning 4 tbsp
  • red peppers 2 cut into 3cm chunks
  • yellow peppers 2 cut into 3cm chunks
  • red onions 2 cut into 3cm chunks
  • vegetable oil
  • couscous 200g
  • lime 1 zested
  • extra-virgin olive oil
  • chicken stock 200ml
  • saffron 2 pinches
  • cucumber ½ seeded and diced
  • plum tomatoes 2 seeded and diced
  • coriander chopped to make 2 tsp
  • chives chopped to make 2 tsp

Instructions
 

  • Method
  • STEP 1
  • Put the chicken in a bowl, season then add the wet jerk seasoning and marinate for 2-3 hours in the fridge.
  • STEP 2
  • Alternate chicken and vegetables on 8 skewers, brush with veg oil and grill, or chargrill, for 6-8 minutes, turning.
  • STEP 3
  • Season the couscous, add the lime zest and a drizzle of olive oil. Heat the stock and infuse with saffron for a few minutes. Strain onto the couscous. Cover with clingfilm and leave for 5 minutes. Fluff up with a fork, add the cucumber, tomatoes and herbs and serve with the brochettes.

Notes

Adapted from olivemagazine.com

Chicken quesadillas

These chicken quesadillas make a great spicy snack or meal and couldn’t be easier to put together. Make use of cooked chicken slices and a jar of sweet red peppers to have this on the table in less than 30 minutes

Chicken quesadillas

Ingredients
  

  • Ingredients
  • flour tortillas 8
  • chicken breasts 2 cooked and sliced
  • Peppadew sweet peppers 150g drained and roughly chopped
  • red onion 1/2 finely sliced
  • rocket a handful
  • Gruyère cheese or comté 200g grated

Instructions
 

  • Method
  • STEP 1
  • Sprinkle 4 tortilla wraps with the ingredients. Top with the remaining tortillas.
  • STEP 2
  • Heat a non-stick frying pan, add a quesadilla for 3-4 minutes until the tortilla browns, then flip and cook the other side. Repeat with the other quesadillas, then serve in wedges.

Notes

Adapted from olivemagazine.com

Thai coconut chicken

We love a freshly made, aromatic curry, but don’t always have time to make one. This red Thai chicken curry uses ready-made paste, making it achievable as a quick and easy midweek meal.

Thai coconut chicken

Ingredients
  

  • Ingredients
  • Thai red curry paste 1-2 tbsp depending on how hot you like it
  • half-fat coconut milk 400ml tin
  • skinless chicken breasts 2 cut into strips
  • green beans 100g
  • cherry tomatoes 100g
  • brown rice 100g steamed to serve

Instructions
 

  • Method
  • STEP 1
  • Stir-fry the curry paste in a splash of the coconut milk until fragrant. Add the rest of the milk and bring to a simmer. Add the chicken and beans and simmer for 5 minutes. Add the tomatoes and simmer for another 3 minutes. Serve with brown rice.

Notes

Adapted from olivemagazine.com

Devilled chicken

This chicken dish is really easy but full of flavour. Serve with a baked potato and salad for a quick and comforting midweek meal.

Devilled chicken

Ingredients
  

  • Ingredients
  • tomato purée 2 tsp
  • white wine vinegar 2 tsp
  • cayenne pepper a pinch
  • mustard powder 1 tsp
  • boneless chicken thighs 4
  • baked potato or baked sweet potato to serve
  • green salad to serve

Instructions
 

  • Method
  • STEP 1
  • Mix the tomato purée with the vinegar, cayenne, mustard powder and a pinch of salt to make a paste. Rub this over the chicken then grill for about 7 minutes on each side or until cooked through. Serve with baked potato and salad.

Notes

Adapted from olivemagazine.com

Leek, chicken and white bean stew

This one pot stew is easy, healthy and ready in just 30 minutes – perfect for a midweek supper. Try experimenting with different types of beans to see which you prefer.

Leek, chicken and white bean stew

Ingredients
  

  • Ingredients
  • onion 1 sliced
  • garlic 1 clove crushed
  • skinless chicken thigh fillets 4 cut into chunks
  • leeks 2 chopped
  • chicken stock fresh made up to 150ml
  • white beans (butter about 400g
  • curly parsley 1 bunch chopped

Instructions
 

  • Method
  • STEP 1
  • Heat a little oil in a casserole and fry the onion for about 4 minutes until soft but not browned. Add the garlic, chicken and leeks and stir until the chicken is browned. Add the stock and bring to a simmer, cook for 8 minutes or until the leeks are tender and the chicken is cooked. Stir in the beans and heat then stir in the parsley and season well.

Notes

Adapted from olivemagazine.com

Asian poached chicken with basmati and cucumber

This simple Asian-influenced dish is a great way to make chicken more exciting midweek. Served with a refreshing cucumber salad and added crunch of sesame seeds, it’s so good you’ll forget it’s healthy

Asian poached chicken with basmati and cucumber

Ingredients
  

  • Ingredients
  • basmati rice 100g
  • skinless chicken breasts 2
  • root ginger 4 slices
  • garlic 1 clove sliced
  • soy sauce 2 tbsp
  • chicken stock fresh made up to 500ml
  • cucumber ½ peeled and sliced
  • sesame seeds 1 tsp toasted
  • chilli sauce to serve

Instructions
 

  • Method
  • STEP 1
  • Rinse the basmati rice and put it in a wide saucepan. Put the chicken breasts on top and push them down into the rice, then poke the ginger and garlic in around them. Pour the soy sauce over and add enough stock just to cover the chicken. Bring to a boil, cover and simmer for 8-10 minutes or until the rice is tender and the chicken is cooked through. Toss the cucumber with the sesame seeds and a sprinkle of salt. Serve the chicken sliced on top of the rice with the cucumber and chilli sauce.

Notes

Adapted from olivemagazine.com

Sesame chicken with avocado salsa

Quick and easy, crunchy sesame chicken with a fresh and zesty avocado salsa, all for under 500 calories. It makes a great lunch that you can take to work, or a lighter dinner midweek.

Sesame chicken with avocado salsa

Quick and easy, crunchy sesame chicken with a fresh and zesty avocado salsa, all for under 500 calories. It makes a great lunch that you can take to work, or a lighter dinner midweek.

Ingredients
  

  • Ingredients
  • skinless chicken breasts 2 sliced
  • sesame seeds 2 tsp
  • lemon 1 zested and juiced
  • avocado
  • cucumber ½
  • chilli 1 finely chopped
  • coriander leaves a handful
  • olive oil

Instructions
 

  • Method
  • STEP 1
  • Toss the chicken with the sesame seeds, lemon zest and some seasoning. Thread onto skewers if you like. Chop the avocado and cucumber into small, equal-sized cubes and toss with the lemon juice, chilli and coriander leaves. Drizzle on a little oil and season.
  • STEP 2
  • Add a little oil to a frying pan and add the chicken, fry until browned on all sides and cooked through. Serve the chicken with the salsa.

Notes

Adapted from olivemagazine.com