Chicken with Tomato & Bean Stew

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Chicken with Tomato & Beef Stew


Ingredients

  • spray oil
  • 1 onion, chopped
  • 2 garlic cloves, crushed
  • 2 tomatoes, diced
  • ¼ cup tarragon leaves
  • 400g can cannellini beans, drained, rinsed
  • 500g chicken tenderloins
  • steamed baby potatoes, to serve

Directions

Heat spray oil in a saucepan on medium. Cook onion for 5 minutes, until soft. Add garlic, tomato, tarragon and ½ cup of water. Simmer for 5 minutes, until tomato softens. Stir through cannellini beans and simmer for another minute, until heated through. Season to taste.

Meanwhile, heat more spray oil in a non-stick frying pan on medium. Cook chicken for 3 minutes each side, until browned and cooked through.

Spoon tomato and bean mixture onto serving plates and top with chicken. Serve with steamed baby potatoes.

Serves 4.

Asian-Style Curried Chicken & Vegetable Broth

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Asian-Style Curried Chicken & Vegetable Broth


Ingredients

  • 1/4 cup green curry paste
  • 300g chicken breast fillet, cut into 2cm cubes
  • 150ml light coconut milk
  • 2 cups vegetable stock
  • 2 1/2 cups water
  • 80g dried rice vermicelli noodles
  • 1 bunch gai lum, stalks diagonally sliced, leaves shredded (chinese broccoli)
  • 125g fresh baby corn, halved lengthways
  • 2 bok choy, stalks diagonally sliced, leaves shredded
  • coriander leaves, fresh lime and chilli (optional) to serve

Directions
Heat curry paste in a large wok over medium heat, stirring, for 1 to 2 minutes, or until aromatic.
Add chicken. Cook, tossing gently, for 1 minute. Add coconut milk, stock and water. Bring to a simmer.

Add noodles and gai lum and bok choy stalks to wok. Cook for 5 minutes, or until noodles are almost tender and the chicken is cooked through.

Add gai lum and bok choy leaves, and corn to wok. Cook for 2 to 3 minutes, or until leaves wilt.

Divide broth between 4 serving bowls. Top with coriander, lime and chilli. Serve.

Serves 4.

Nutritional Info: 268 calories, carbs 22.6g, protein 24g, fat 7.8g, sat fat 5.8g, fibre 3.6g

Vietnamese Chicken Salad

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Vietnamese Chicken Salad


Ingredients

  • 500g chicken breast fillets
  • 150g rice stick noodles
  • 2 tbspn rice vinegar
  • 4 tbspn fresh lime juice
  • 2 tbspn sweet chilli sauce
  • 4 tsp fish sauce
  • 2 tsp peanut oil
  • 100g (2 cups) finely shredded chinese cabbage
  • 2 carrots, peeled, coarsely grated
  • 8 green shallots, ends trimmed, thinly sliced diagonally
  • 1/4 cup loosely packed fresh mint leaves
  • 1/4 cup firmly packed fresh coriander leaves

Directions
Place chicken in a medium saucepan and cover with cold water. Place over high heat and bring to the boil. Reduce heat to low and simmer, uncovered, for 10 minutes or until chicken is cooked through. Use a slotted spoon to transfer chicken to a plate. Set aside for 10 minutes to cool slightly. Coarsely shred chicken and place in a large bowl.

Meanwhile, place noodles in a large heatproof bowl and cover with boiling water. Set aside for 5 minutes to soften. Stir with a fork to separate. Drain well.

Place vinegar, lime juice, sweet chilli sauce, fish sauce and oil in a screw-top jar and shake until well combined.

Add the noodles, cabbage, carrot, green shallot, mint and coriander to the chicken and gently toss to combine. Drizzle with dressing and gently toss to combine. Divide the salad among serving plates and serve immediately.

Serves 4.

Nutritional Info: 308 calories, carbs 33g, protein 32g, fat 3.9g, sat fat 0.8g, fibre 2g

Easy Chilli Chicken

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Easy Chilli Chicken

Easy Chilli Chicken

Ingredients

  • 1 onion, thinly sliced
  • 2 yellow or long red chillies, seeds removed, finely chopped
  • 1 yellow capsicum, thinly sliced
  • 2 tsp ground cumin
  • 420g can creamed corn
  • 2 cups (500ml) low-fat milk
  • 420g can cannellini beans
  • 2 cups cooked shredded chicken
  • 2 tbs chopped coriander
  • grated low-fat cheddar cheese and flour tortillas, to serve

Directions
Heat some spray oil in a deep frypan over medium heat. Cook the onion, chilli and capsicum, stirring, for 2-3 minutes until onion is soft, but not coloured.

Add the cumin and cook, stirring, for a few seconds until fragrant.

Stir in the corn, milk and cannellini beans, then reduce the heat to low and simmer for 10 minutes or until mixture thickens slightly. Add the chicken and cook for 2 minutes to heat through. Season and stir in coriander.

Serve with the cheese and tortillas.

Serves 4.

Chicken & Mushroom Stroganoff

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Chicken & Mushroom Stroganoff

Chicken & Mushroom Stroganoff

Ingredients

  • 4 boneless skinless chicken breast halves
  • 2 tablespoon Devondale Light margarine
  • 2 tablespoon all purpose flour
  • 1 medium red onion, chopped
  • 1/2 lb. mushrooms, quartered
  • 1-1/2 cups chicken broth
  • 2 tablespoon coarse grain mustard
  • 1/2 cup sour cream
  • 3 tablespoon fresh parsley, chopped
  • 2 cups egg noodles, cooked

Directions

In large non-stick frypan, melt butter over high heat. Place flour in pie pan; add chicken and turn to coat well. Place chicken in frypan and cook, turning about 5 minutes to brown well on both sides. Stir in onions, mushrooms and any unused flour.

Reduce heat to medium and cook, stirring, until onion is golden brown, about 5 minutes. In small bowl, whisk together chicken broth and mustard. Pour mixture into frypan and stir. Bring to boil, reduce heat to simmer and cook about 5 minutes.

Stir in sour cream and parsley and simmer for 2 additional minutes.

Season with salt and pepper to taste and serve. Serve over egg noodles.

Serves 4

Nutrition Info

Calories 466; Total Fat 15.6g; (Sat Fat 3.5 g); Protein 52g; Carb 26g; Fibre 3g; Cholesterol 15 mg; Sodium 830mg