Chicken Cacciatore

Ingredients:

• Low fat cooking spray
• 400g/14oz Skinless chicken fillets (cut into large chunks)
• 1 Large onion (sliced)
• 1 Red pepper (deseeded and sliced)
• 1 Garlic cloves (sliced)
• 200g/7oz mushrooms (sliced thinly)
• 4 anchovy fillets (rinsed, patted dry and roughly chopped)
• 400g Tin chopped tomatoes
• Sprig fresh rosemary
• 12 (30g/1 ¼ oz) Kalamata olives in brine
• 160g/ 5 ¾ oz Brown rice (cooked)

Method:

1. Mist a non-stick pan with low fat spray and sear the chicken until golden. Set aside.
2. In the same pan, sauté the onion, pepper and garlic with some more low fat spray for 6-8 min until softened.
3. Add the mushrooms and anchovies, increase the heat and sauté for a few min more until nicely browned.
4. Add a splash of water if the vegetables begin to catch. Add the tomatoes and rosemary, then fill the can with water and add that too.
5. Add the chicken and cook for 4-5 min until just cooked through, then stir in the olives.
6. Serve with the cooked brown rice.

(Serves 4)

 

Chicken Curry

Ingredients:

• 1tbsp Olive oil
• 1 Onion (thinly sliced)
• 4 Cloves garlic (diced)
• 2tsp Fresh ginger (grated)
• 3tbsp Curry powder
• ½ tsp Cinnamon
• 1tsp Cumin
• 1 lb Chicken breasts (cut into chunks)
• 1 Cup coconut milk
• ½ Cup Water
• ½ Cup low-fat (2%) greek yogurt
• Juice of ½ lemon

Method:

1. Coat a large skillet with oil and place over medium heat.  Saute onions until softened, about 2 minutes, then add garlic, ginger, curry powder, cinnamon and cumin.  Stir to combine.
2. Add chicken and let sear, about 2 minutes.
3. Add coconut milk, water and yogurt, stir to coat and let simmer, stirring occasionally, until chicken is cooked through, about 20 minutes.
4. Add lemon juice and stir to combine.

(Serves 3)

 

Jamaican jerk chicken and potato stir-fry

Ingredients:

For a different flavour, replace the Jamaican Jerk with Cajun seasoning.

• 400g salad or new potatoes, diced
• 1 tbsp oil
• 250g chicken breast, sliced
• 1 small red pepper, sliced
• 1 tbsp Jamaican Jerk seasoning
• 2 rings canned pineapple in juice, cubed + 2 tbsp juice from the can

Method:

1. Boil the potatoes for approx 8 minutes until tender, drain.
2. Meanwhile, heat the oil in a large frying pan and stir fry the chicken, pepper and Jamaican Jerk seasoning for 5 minutes.
3. Add the pineapple plus 2 tbsp juice with the potatoes and stir fry for 1-2 minutes.

(Serves 2)