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:
- Mist a non-stick pan with low fat spray and sear the chicken until golden. Set aside.
- In the same pan, sauté the onion, pepper and garlic with some more low fat spray for 6-8 min until softened.
- Add the mushrooms and anchovies, increase the heat and sauté for a few min more until nicely browned.
- 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.
- Add the chicken and cook for 4-5 min until just cooked through, then stir in the olives.
- 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:
- 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.
- Add chicken and let sear, about 2 minutes.
- Add coconut milk, water and yogurt, stir to coat and let simmer, stirring occasionally, until chicken is cooked through, about 20 minutes.
- 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:
- Boil the potatoes for approx 8 minutes until tender, drain.
- Meanwhile, heat the oil in a large frying pan and stir fry the chicken, pepper and Jamaican Jerk seasoning for 5 minutes.
- Add the pineapple plus 2 tbsp juice with the potatoes and stir fry for 1-2 minutes.
(Serves 2)