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Healthy Grilled Chicken with Courgettes and Peppers

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If you’re on a diet then chicken is one of the best foods to eat. It’s high in protein and b vitamins and is low in fat, as long as the skin is removed before cooking. Grilling is also a really healthy way to cook chicken as no extra fat is needed. Here, the chicken is flavoured with lemon juice before grilling, but you could sprinkle it with dried herbs or add a splash of soy sauce or Worcestershire sauce for extra flavour. Keep turning the chicken during grilling and take care not to overcook it or it will start to dry out

Healthy Grilled Chicken with Courgettes and Peppers

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Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Servings 4

Ingredients
  

  • 4 chicken breast fillets skinned
  • 3 tbsp lemon juice
  • Salt and freshly ground black pepper
  • 2 courgettes halved lengthways and sliced
  • 1 large red pepper deseeded and cut into chunks
  • 1 large yellow pepper deseeded and cut into chunks
  • 1 tbsp olive oil
  • 2 tsp dried mixed herbs
  • 1 tsp capers drained and chopped
  • Salad to serve

Instructions
 

  • Place the chicken fillets on a foil-lined grill pan and brush with half the lemon juice. Season with salt and freshly ground black pepper and cook under a medium-hot grill for 20 mins, turning a few times.
  • Place the courgettes and peppers in a bowl with the rest of the lemon juice, olive oil, mixed herbs and chopped capers. Season with salt and freshly ground black pepper and spread on the grill pan around the chicken.
  • Grill the chicken, courgettes and peppers for a further 15-20 mins until the chicken is cooked through and the vegetables are lightly charred in places. Serve with salad.

Notes

If the chicken fillets are quite thick, butterfly them by cutting nearly all the way through each fillet and opening and flattening out the flesh – this will help to cook them quickly and evenly

Chicken and Pepper Pasta Salad

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Colourful and healthy this chicken and pepper pasta salad is a superfood feast. Red pepper, watercress and juicy mango are packed with vitamins and antioxidants to keep you fit and energized. Chicken adds some protein and pasta provides carbohydrate to fill you up so it really is a meal in a bowl. Finish with a sprinkle of seeds and nuts for a satisfying crunch. If you have any leftover cooked chicken from a roast use it in this salad instead of cooking fresh – it will perk it up no end. The same with any leftover cooked pasta (any shape will do), tossed into this salad it will be transformed.

Chicken and Pepper Pasta Salad

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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings 4

Ingredients
  

  • 200 g spaghetti or pasta shapes
  • 1 tbsp olive oil
  • 2 chicken breast fillets sliced
  • 1 red pepper deseeded and sliced
  • 1 red chilli deseeded and chopped
  • 4 spring onions sliced
  • 1 small ripe mango peeled, stoned and cut into chunks
  • 75 g watercress
  • Small handful fresh flat-leaf parsley leaves
  • 1 tbsp suflower seeds
  • 1 tbsp pumkin seeds
  • 25 g hazelnuts chopped

Dressing

  • 2 tbsp sherry vinegar
  • 6 tbsp olive oil
  • 2 tsp Dijon mustard

Instructions
 

  • Cook the spaghetti or pasta shapes in a large pan of boiling salted water for 10 mins, until just tender.
  • While the pasta is cooking, heat the oil in a large frying pan, add the chicken, pepper and chilli and stir-fry over a high heat for 5 mins until the chicken is cooked and the pepper has softened. Set aside to cool.
  • Drain the spaghetti or pasta, rinse under cold water and drain again. Place in a salad bowl with the chicken, pepper and chilli. Add the spring onions, mango, watercress and parsley and toss to mix.
  • Place dressing ingredients in a screw top jar with a pinch of salt and freshly ground pepper. Shake well to mix and pour over the salad. Sprinkle over the pumpkin and sunflower seeds and hazelnuts.

Notes

Egg noodles can be used instead of spaghetti or pasta shapes. Just cook them for 3-4 mins in boiling salted water until just tender then cool under cold running water and drain.

Gluten-Free Chicken and Leek Pie

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When you’re trying to avoid gluten, cooking comfort food can be a challenge, but with this easy gluten-free chicken and leek pie recipe, whipping up your favourite pie couldn’t be simpler. Packed with big chunks of meat, savoury leeks and rich, creamy sauce, you’ll never know the difference – and once you’ve mastered gluten-free pastry you can make all sorts of other classics too!

Gluten-Free Chicken and Leek Pie

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Prep Time 30 mins
Cook Time 25 mins
Total Time 55 mins
Servings 6

Ingredients
  

  • 4 small cooked, skinned chicken breasts
  • 2 tsp vegetable oil
  • 2 onions finely chopped
  • 2 leeks trimmed, rinsed and sliced
  • 50 g butter
  • 50 g gluten-free flour
  • 600 ml milk

For the pastry

  • 300 g gluten-free plain flour
  • 150 g butter
  • 1 free-ranged egg yolk optional

You will need

  • 4 individual pie dishes

Instructions
 

  • For the filling: shred the chicken into strips and set aside. Heat the oil in a pan and fry the onion for 5 minutes until softened. Add the leeks and 2tsp water, then cook for 3 to 4 minutes until tender. Remove the onions and leeks from the pan and set aside. Add the butter to the pan and, when melted, stir in the flour. Cook until thickened, then gradually beat in the milk until smooth and season. Return the veg to the sauce. Cool in cling film.
  • For the pastry: place the flour and butter into a food processor and blend until it looks like breadcrumbs. Add 6tsp water and blend again for a few seconds until the mixture clumps together. Turn out, wrap in cling film and chill for 15 minutes.
  • Set the oven at 220°C/400°F/Gas Mark 6. Mix the chicken into the cooled sauce and divide between the dishes.
  • Dust the work top with gluten-free flour. Divide the pastry into 6 and roll each piece out until its 1cm larger than the top of the pie dish. Trim off 1cm wide strip around the edge of the pastry, and cut the strip into several smaller strips. Press the strips around the top edge each pie dish (to support the pastry lid). Dampen the pastry with water then lift the pastry lids on top and press down well to seal. Crimp the edge between your finger and thumb and brush the pastry with egg yolk. Put the pies in the oven and bake for 25 minutes until golden brown.

Notes

This gluten-free pastry can be used to top all of your favourite pie fillings - try using it with steak and ale or chicken and mushroom too!

 

Slimming World’s Chicken and Potato Curry

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This delicious Slimming World’s chicken and potato curry is so simple to make and guilt-free too making it the perfect Saturday night alternative to a takeaway.

Slimming World's Chicken and Potato Curry

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Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 4

Ingredients
  

  • 1 onion peeled and finely chopped
  • 794 g 1lb 12oz skinless and boneless chicken breasts or thighs, cut into bite-sized pieces
  • 4 large potatoes peeled and cut into large bite-sized pieces
  • 170 g 6oz baby leaf spinach, roughly chopped
  • 2 tbsp medium or hot curry powder
  • 400 g can chopped tomatoes
  • Salt and freshly ground black pepper
  • A large handful of chopped coriander and mint leaves

Instructions
 

  • Place a large, non-stick frying pan over a medium heat. When hot add the onion, chicken, potatoes, spinach and curry powder, stir to mix well. Stir-fry for 2-3 mins.
  • Add the chopped tomatoes and 397ml (14fl oz) of water and bring to the boil. Cover, reduce the heat to low and cook gently for 25-30 mins, or until the chicken and potatoes are cooked through and tender.
  • Remove from the heat and season well with salt and black pepper. Stir in the chopped herbs and serve immediately.

Notes

Using cheaper cuts of chicken like leg and thighs, will help to make this chicken curry less expensive.

Hairy Bikers’ Spanish-Style Chicken Bake

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This Hairy Bikers’ Spanish-style chicken bake recipe is a perfect one-pot wonder. The Hairy Bikers have captured the classic flavours of Spain in one dish – and it’s one of their diet dishes too! At just 370 calories per serving, you’d think this dish would be lacking in flavour – far from it! The powerful flavours of paprika and chorizo give the chicken a lovely Spanish twist.

Hairy Bikers' Spanish-Style Chicken Bake

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Prep Time 15 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Servings 4

Ingredients
  

  • 1 medium onion cut into 8 wedges
  • 1 medium red onion cut into 8 wedges
  • 500 g new potatoes quartered lengthways
  • 8 whole garlic cloves unpeeled
  • 8 medium tomatoes quartered
  • 75 g chorizo
  • 8 boneless skinless chicken thighs
  • ½ tsp sweet smoked paprika
  • ½ tsp dried oregano
  • 1 green pepper deseeded and cut into strips
  • Flaked sea salt
  • Freshly ground black pepper

Instructions
 

  • Preheat the oven to 200°C/400°F/Gas Mark 6. Put the onions, potatoes, garlic and tomatoes in a large roasting tin and season with sea salt and lots of freshly ground black pepper. Toss everything together lightly and roast for 20 minutes.
  • While the vegetables are roasting, skin the chorizo and cut the meat into thin slices – 5mm is about right. Put the chicken thighs on a board and carefully slash each one 2 or 3 times with a knife. Season all over with black pepper. Mix the paprika and oregano together and set aside.
  • Take the roasting tin out of the oven, scatter the chorizo over the veg and turn everything a couple of times. Place the chicken on top of the vegetables and chorizo and sprinkle with the paprika and oregano. Season with a little salt and return to the oven for 20 minutes.
  • Take the tin out of the oven. Holding one corner carefully with an oven cloth, lift the tin a little so all the juices run to the opposite end, then spoon and drizzle the juices back over the chicken. Tuck the pepper strips loosely around the chicken and vegetables.
  • Turn the oven up to 220°C/425°F/Gas Mark 7. Put the tin back in the oven for another 20 minutes or until the peppers are just softened and the chicken is golden and crisp.

Notes

The Hairy Bikers cut the fat on this dish by using chorizo, which has natural fats, so you don't need to add any extra

Healthy Chicken Casserole

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Healthy chicken casserole for cold winter nights, made with plenty of veg and butter beans for a filling meal that’s good for you too. The whole family is going to love this recipe, which is packed with nutrients but also something to look forward to. Serve on its own or with crusty bread.

Healthy Chicken Casserole

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Prep Time 15 mins
Cook Time 1 hr 30 mins
Total Time 1 hr 45 mins
Servings 4

Ingredients
  

  • 1 tbsp olive oil
  • 1 onion halved and finely sliced
  • 2 carrots peeled and thickly sliced
  • 2 celery sticks thickly sliced
  • 605 g pack chicken thigh fillets without skin
  • 1 tbsp plain flour
  • 500 g new potatoes quartered
  • leaves from 2 rosemary sprigs and 2 thyme sprigs
  • 600 ml stock made from a stock cube
  • 2 tbsp cornflour
  • 410 g can butter beans drained
  • crusty wholegrain or seeded bread to serve

Instructions
 

  • Preheat the oven to 180C, gas 3. Heat the oil in a large ovenproof pan and cook the onion until soft. Add the carrots and celery and stir so they are all coated in oil. Cook for 4-5 mins.
  • Toss the chicken in the flour, add to the pan and cook until lightly browned. Then add the potatoes, rosemary, thyme and stock. Heat until simmering, cover and cook in the oven for 45 mins.
  • Mix the cornflour with 4tbsp water to make a paste. Stir into the casserole and then add the beans and cook for another 10 mins. Serve with chunks of bread.

Hairy Bikers’ Thai Chicken and Coconut Curry

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Hairy Bikers’ Thai chicken and coconut curry is the perfect quick and easy dinner from The Hairy Bikers’ new show, The Hairy Dieters. This delicious recipe takes a classic dish and reduces the calories to turn it into a healthy family meal.

Hairy Bikers' Thai Chicken and Coconut Curry

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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings 4

Ingredients
  

  • 1 tbsp sunflower oil
  • 3 boneless skinless chicken breasts, cut into thin slices
  • 1 large red pepper deseeded and cut into thin strips
  • 1 large yellow pepper deseeded and cut into thin strips
  • 400 ml can of half-fat coconut milk
  • 250 ml cold water plus 2 tbsp
  • 2 heaped tbsp Thai green or red curry paste
  • 6 dried or fresh kaffir lime leaves
  • 4 tsp nam pla Thai fish sauce
  • 1 tsp caster sugar
  • 150 g mangetout peas trimmed
  • 2 tbsp cornflour small handful of fresh coriander roughly torn
  • Small handful of fresh basil leaves roughly torn

Instructions
 

  • Heat the oil in a large non-stick saucepan, frying pan or wok.
  • Stir-fry the chicken and peppers for 1 minute. Pour over the coconut milk and add the 250ml of water, curry paste, lime leaves, fish sauce and caster sugar. Bring to a gentle simmer and cook for 5 minutes, stirring regularly.
  • Add the mangetout and return to a simmer. Mix the cornflour with the remaining 2 tablespoons of cold water and stir into the pan. Cook for another 2–3 minutes until the vegetables are tender and the spiced coconut milk has thickened, stirring frequently.
  • Serve the curry in deep bowls, scattered with fresh coriander or basil if using (and don't eat the lime leaves!)

Notes

You could use leftover cooked chicken in this recipe just make sure you reduce the cooking time for the chicken.

Baked Honey-Garlic Chicken

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Need an easy dinner tonight? This super-simple recipes glazes chicken breasts in a delicious sauce of soy sauce, honey, and lime juice.

Baked Honey-Garlic Chicken

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Prep Time 10 mins
Total Time 35 mins
Servings 4

Ingredients
  

  • 1/4 c. low-sodium soy sauce
  • 3 tbsp. honey
  • 2 cloves garlic minced
  • Juice of 1 lime
  • 1 tsp. sriracha
  • 2 tbsp. sesame oil
  • 1 tbsp. cornstarch
  • 1 lb. boneless skinless chicken breasts
  • Sesame seeds for garnish
  • Scallions for garnish

Instructions
 

  • Preheat oven to 350 degrees F. Make glaze: In a medium bowl, whisk together soy sauce, honey, garlic, lime juice, Sriracha, 1 tablespoon sesame oil, and cornstarch.
  • Season chicken with salt and pepper. In an ovenproof skillet over medium-high heat, heat oil. Sear chicken and let cook until golden, 4 minutes, then flip and let cook 4 minutes more. Pour over glaze and transfer to oven.
  • Bake until chicken is cooked through, 25 minutes. Heat broiler.
  • Spoon glaze over chicken and broil 2 minutes. Garnish with scallions and sesame seeds.

Notes

Adapted from LINDSAY FUNSTON

Chicken and Vegetable Soba Noodle Stir-Fry

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Soba noodles, which are made with buckwheat flour, are delicious hot or cold. In this dish, the chicken breast is sliced thinly, so a little goes a long way. If you find the chicken difficult to slice, try putting it in the freezer for 15 minutes to firm up a bit.

  • Prep time: 20 minutes
  • Total time: 20 minutes
  • Portion size: 4 Servings

Ingredients

  • 1/3 cup (75 mL) sodium-reduced chicken broth
  • 1 tbsp (15 mL) oyster sauce
  • 1 tsp (5 mL) cornstarch
  • 1/4 tsp (1 mL) sesame oil
  • 8 oz (227 g) soba noodles
  • 1 tbsp (15 mL) vegetable oil
  • 8 oz (227 g) boneless skinless chicken breasts, thinly sliced
  • 5 oz (142 g) shiitake mushrooms, stemmed and quartered
  • 2 cloves garlic, minced
  • 1 tsp (5 mL) minced fresh ginger
  • 8 oz (227 g) baby bok choy, (about 3 stalks), halved and sliced lengthwise
  • 1 sweet red pepper, thinly sliced
  • 1 green onion, thinly sliced

Preparation

Whisk together broth, oyster sauce, cornstarch and sesame oil; set aside.

In large pot of boiling water, cook soba noodles according to package directions. Drain and set aside.

In large nonstick skillet or wok, heat 1 tsp of the vegetable oil over medium-high heat; cook chicken, stirring often, until no longer pink inside, about 3 minutes. Transfer to plate.

Add remaining oil, mushrooms, garlic and ginger to pan; cook, stirring, until garlic is fragrant, about 1 minute. Add bok choy and red pepper; cook, stirring, until tendercrisp, about 4 minutes.

Add broth mixture, noodles and chicken to pan; cook, stirring to coat with sauce, for 1 minute. Sprinkle with green onion.

Tofu and Vegetable Soba Noodle Stir-Fry
Substitute vegetable broth for chicken broth, and 12 oz (340 g) sliced extra-firm tofu for chicken.