January 31, 2016 william

4 Deliciously Healthy Chicken Recipes

Superstar chef, Jamie Oliver, will teach you how to make chicken in 4 delicious ways. These fun recipes not only look and great, they are healthy for you as well.

 

1. Pasta Pesto … mixed with green beans and grilled chicken breasts will have you begging for more.

Michael's Body Scenes

Credit Image: www.jamieoliver.com

Serves 4

Cooks In 15 minutes

Difficulty Super easy

Nutrition per serving

Calories
581
29%
Fat
27.3g
39%
Saturates
5.4g
27%
Protein
48.6g
108%
Carbs
30.9g
12%
Sugar
5.4g
6%
Salt
1.1g
18%
Fibre
7.1g

Of an adult’s reference intake

Ingredients
For the chicken:
2 x 200 g skinless free-range chicken breasts
1 teaspoon fennel seeds
2 sprigs of fresh rosemary
2 tablespoons rapeseed oil
4-5 cloves of garlic
1-2 fresh red chillies
8 ripe cherry tomatoes
250 g green beans
For the pasta & pesto:
1 big bunch of fresh basil
50 g blanched almonds
50 g Parmesan cheese , plus extra to serve
2 tablespoons extra virgin olive oil
1 lemon
1 clove of garlic
300 g fresh lasagne sheets
200 g baby spinach
Tap for method

Method
Ingredients out • Kettle boiled • Large frying pan, high heat • Large lidded casserole pan, high heat • Food processor (bowl blade)
START COOKING

On a large sheet of greaseproof paper, toss the chicken with salt, pepper, fennel seeds and the rosemary leaves • Fold over the paper, then bash and flatten the chicken to 1.5cm thick with a rolling pin • Put into the frying pan with the rapeseed oil, the bashed unpeeled garlic cloves and halved chillies, turning after about 3 or 4 minutes, until golden and cooked through • Line the beans up and cut off the stalks, put into the casserole pan, cover with boiling salted water and cook for 6 minutes with the lid on
Pick a few basil leaves for garnish, then rip off the stalks and put the rest of the bunch into the processor with the almonds, Parmesan, extra virgin olive oil and lemon juice • Squash in the unpeeled garlic through a garlic crusher • Blitz until smooth, adding a ladle or two of cooking water from the beans to loosen, then season to taste • Slice the lasagne sheets up into random handkerchief shapes and add to the beans to cook for a couple of minutes • Halve or quarter the tomatoes, add to the chicken and give the pan a shake
Stir the spinach into the pasta pan, then drain, reserving a cupful of the starchy cooking water • Return the pasta, beans and spinach to the pan, pour in the pesto from the processor and stir together, loosening with splashes of cooking water until silky • Slice the chicken breasts in half and serve with the tomatoes and chilli spooned over the top • Finely grate a little extra Parmesan over the pasta, then sprinkle everything with basil leaves

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2. Experience A “Hit ‘N’ Run”

Credit Image: http://www.jamieoliver.com/

Serves 4

Cooks In 1H 10M

Difficulty Not too tricky

Chicken, Dairy-free, Gluten-free, Save with Jamie

Nutrition per serving

Calories
340
17%
Fat
13.9g
20%
Saturates
3.2g
16%
Protein
32.6g
72%
Carbs
18.5g
7%
Sugar
15.2g
17%

Ingredients
4 large ripe tomatoes
2 red onions
1 red pepper
1 yellow pepper
6 skinless, boneless free-range chicken thighs
4 cloves of garlic
1/2 bunch of fresh thyme
1 teaspoon smoked paprika
2 tablespoons olive oil
2 tablespoons balsamic vinegar
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Method
Everyone needs a hit ’n’ run recipe like this – it’s the kind of fallback meal you can enjoy when prep time isn’t on your side. It’s simply a case of putting together a combination of ingredients that really love each other, then just tearing, mixing, marinating and baking. It’s super quick to prepare, and you’re letting the oven do all the work.
Preheat the oven to 180ºC/350ºF/gas 4. Quarter the tomatoes and place them in a large baking dish or roasting tray (roughly 25cm x 30cm). Peel the onions and cut into large wedges, then deseed and roughly chop the peppers. Add all these to the tray along with the chicken thighs.
Squash the unpeeled garlic cloves with the back of your knife and add to the tray, then pick over the thyme leaves and sprinkle over the paprika. Add the oil, balsamic and a good pinch of salt and pepper. Toss everything together really well to coat, then spread across the tray, making sure the chicken isn’t covered by the vegetables. Roast for around 1 hour, or until the chicken is golden and cooked through, turning and basting it a couple of times during cooking with the juices from the tray.
Serve the traybake with a lovely green salad on the side. You could also buddy it up with a little rice, polenta or a loaf of crusty bread to mop up the juices.
Jamie’s Tip: Roasting garlic cloves whole in their skins makes them really sweet – don’t waste that lovely soft flesh, squeeze it out and enjoy it!

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3. Yum! You’ll Love These Chicken And Garlic Kebabs

Michael's Body Scenes

Credit Image: http://www.jamieoliver.com/

Serves 2

Cooks In 30 minutes

Difficulty Not too tricky

Chicken, Alfresco, Lighter New Year, Australia day

Nutrition per serving

Calories
444
22%
Fat
12.8g
18%
Saturates
3.3g
17%
Protein
39.2g
87%
Carbs
45g
17%
Sugar
22.3g
25%
Salt
0.5g
8%
Fibre
8.2g

Of an adult’s reference intake

Ingredients
2 sprigs of fresh rosemary
2 cloves of garlic
extra virgin olive oil
1 tablespoon white wine vinegar
cayenne pepper
2 x 120 g skinless free-range chicken breasts
2 thick slices of wholemeal bread
8 fresh bay leaves
2 blood oranges , (use regular oranges if out of season)
100 g baby spinach
1 lemon
1 tablespoon balsamic vinegar
20 g feta cheese

Method
Pick the rosemary leaves and smash up in a pestle and mortar with a pinch of sea salt. Peel and crush in the garlic, then muddle in 1 tablespoon of oil, the vinegar and a generous pinch of cayenne. Chop the chicken and bread into 2cm chunks and, in a bowl, toss and mix well with the marinade until evenly coated. Take a little care in skewering up the chicken and bread chunks, randomly interspersing them with the bay leaves on four short skewers and using hardy rosemary stalks, wooden or metal skewers as appropriate. Of course, check that the skewers will fit inside your largest non-stick frying pan.
Place the frying pan on a medium-high heat. Lay the skewers in the pan and cook for 4 to 5 minutes on each side, or until cooked through and golden. I like to place a lid and weight on top so that the chicken makes really nice contact with the pan and gets super-crispy.
Meanwhile, top and tail the blood oranges, trim off the peel, then slice into rounds. Dress the spinach with a squeeze of lemon juice and a drizzle of oil, arrange on your plates with the blood oranges and drizzle with the balsamic. Top with the kebabs, crumble over the feta and serve with lemon wedges.

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4. Comfort Food For A Cold Day

Michael's Body Scenes

Credit Image: http://www.jamieoliver.com/

erves 4

Cooks In 1H 20M

Difficulty Showing off

Chicken, Lighter New Year, Bonfire night recipes, Dairy-free

Nutrition per serving

Calories
421
21%
Fat
12.2g
17%
Saturates
2.7g
14%
Protein
25.2g
56%
Carbs
45.1g
17%
Sugar
17.1g
19%
Salt
1.3g
22%
Fibre
9.1g

Of an adult’s reference intake

Ingredients
1 onion
1 leek
4 cloves of garlic
2 rashers of higher-welfare smoked pancetta
2 sprigs of fresh rosemary
olive oil
2 fresh bay leaves
½ a butternut squash or sweet potatoes , (600g)
100 g chestnut mushrooms
2 x 400 g tins of plum tomatoes
250 ml Chianti , or other good red wine
4 free-range chicken thighs, bone in
8 black olives (stone in)
200 g seeded wholemeal bread
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Method
Preheat the oven to 190°C/375°F/gas 5. Peel the onion and cut into eighths, trim, wash and slice the leek, peel and slice the garlic. Place a large ovenproof casserole pan on a medium heat. Finely slice the pancetta, pick and finely chop the rosemary leaves, then place both in the pan with 1 tablespoon of oil and the bay leaves. Stir regularly for 2 minutes, then add the garlic, followed by the onion and leek. Cook for 10 minutes, stirring regularly.
Meanwhile, chop the squash or sweet potato (wash first) into bite-sized chunks, leaving the skin on and discarding any squash seeds. I like to cut the stalk and face off the mushrooms because it looks nice – just add the trimmings straight to the pan, along with the whole mushrooms and chopped squash or sweet potato. Remove and discard the chicken skin and add the chicken to the pan. Pour in the wine and let it reduce slightly, then add the tomatoes and break them up with a wooden spoon. Half-fill each tin with water, swirl about, pour into the pan and mix it all together. Destone the olives, then poke them into the stew. Bring to a gentle simmer, then transfer to the oven to cook for 1 hour, or until thick, delicious, the chicken falls off the bone and the squash or sweet potato is lovely and tender. Season to perfection, then serve with bread to mop up that tasty sauce.

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