Tag Archives: chicken

Mexican Partayy

Hey! So it was my birthday last week and in pure cookandcontemplate style I had a massive Mexican make-your-own chicken burrito buffet. Here are the recipes making up the meal – just add all to a wrap with some tortilla chips on the side and you have got yourself a fiesta!

Spiced chicken:

Serves 8

INGREDIENTS:

  • 8 chicken breasts, chopped
  • 1 tbsp olive oil
  • 3 tsp ground cumin
  • 3 tsp ground coriander
  • 3 tsp mild chilli powder

METHOD:

  1. Preheat the oven to 220/8.
  2. Mix the olive oil and spices with the chicken and a good pinch of salt and pepper.
  3. Cook for 25-30 minutes, or until white all the way through.
  4. Serve and enjoy!

NUTRITION:

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Tomato Mexican-style rice:

Serves 8

INGREDIENTS:

  • 500g wholegrain rice
  • 2x 400g cans of chopped tomatoes
  • 2 tsp ground cumin
  • 2 tsp smoked paprika
  • 1 tsp dried coriander
  • 3 garlic cloves
  • 3 white onions
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a large pan on a medium-high heat.
  2. Add the onion and sauté for 5 minutes, or until transparent. Add the garlic and cook for a further 2 minutes.
  3. Add the tomatoes, rice and spices and reduce to a low heat.
  4. Cook for 15-20 minutes, adding hot water if needed, or until the rice is soft and has absorbed all liquid.
  5. Season and serve!

NUTRITION:

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Homemade guacamole:

Serves 8

INGREDIENTS:

  • 1 white onion
  • 4 garlic cloves, diced
  • bunch of coriander, chopped
  • 3 avocados
  • juice of 1 lime

METHOD:

  1. Mash the avocados with the other ingredients and season.
  2. Serve and enjoy!

NUTRITION:

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Corn salsa salad:

Serves 8

INGREDIENTS:

  • 2x 326g can sweetcorn, drained
  • 200g tomatoes, chopped
  • 3 spring onions, chopped
  • 1 bunch coriander, chopped
  • 2 limes, zest and juice
  • 1/2 green chilli, chopped and deseeded

METHOD:

  1. Add all the ingredients into a serving dish and mix – leave to marinate in the lime juice for 30minutes in the fridge if you have time.
  2. Season and enjoy!

NUTRITION:

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Curtido (Mexican coleslaw):

Serves 8

INGREDIENTS:

  • 1 white cabbage, shredded
  • 1 red onion, sliced
  • 2 carrots, sliced
  • bunch of coriander, chopped

METHOD:

  1. Mix all ingredients in a serving dish with a pinch of salt.
  2. Serve and enjoy!

NUTRITION:

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African-Spiced Peach and Pomegranate Chicken

I am stuck in not-so-sunny Cardiff so I thought I would make a summery spiced salad to cheer me up! Using North African flavours, this light and easy meal can be used as a lunch and a tea, and provides a load of vitamins and minerals for health.

INGREDIENTS:

  • 3 chicken thighs
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • 2 tbsp pomegranate seeds
  • 2 peaches, quartered
  • 1 courgette, stripped
  • 3 Brazil nuts, chopped
  • 1 tsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Mix the spices together and put half on the chicken thighs and cook for 10 minutes.
  3. Meanwhile, add the remaining spices to the peaches and add to the oven after the 10 minutes is over. The peaches and chicken thighs should now take a further 20minutes to cook.
  4. When they are nearly done, heat the olive oil in a pan on a medium-high heat. Add the courgette strips and cook until slightly browned.
  5. Plate up the courgette, peaches and chicken thighs, and top with the pomegranate seeds and Brazil nuts.
  6. Enjoy!

NUTRITION:

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Chicken – a good source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

Peaches – High in vitamin A for vision, and C for antioxidant and immune function.

Brazil nuts – One of the best sources of selenium which has a massive role in the immune system and in thyroid hormone function.

Pomegranate seeds – Considered a superfood, pomegranate is high in vitamin C for immune function, folate for DNA synthesis, and potassium for fluid balance.

Courgette – High in vitamin A for vision, fibre for digestion, and magnesium for chemical reactions in the body and immune function.

Moroccan Chicken and Date Couscous

A fragrant tea or easy pack up lunch, this Moroccan style chicken uses dates to give it a sweet kick and is super high in protein!

INGREDIENTS:

  • 40g couscous
  • 1 brown onion, chopped
  • 2 chicken thighs
  • 5 dates
  • 1 clove garlic, diced
  • 1 tsp cumin
  • 1 tsp cinnamon
  • 120ml boiling water or chicken stock
  • 1 tsp olive oil
  • Bunch of parsley, to top
  • METHOD:
    1. Preheat the oven to 220/8.
      Heat the olive oil on a medium-high heat and brown the chicken thighs for 4-5 minutes, or until crispy.
      Remove and add to a roasting tin, along with the dry couscous.
      In the same pan that has just cooked the chicken, reduce the heat and soften the onion and garlic for 5minutes.
      Add the dates, cumin, cinnamon and stock to the onion mix, and bring to the boil.
      Mix the dates and stock to the dried couscous and chicken in the roasting tin, and cover with tin foil.
      Bake for 25- 30 minutes.
      Serve with parsley and enjoy!

    NUTRITION:

    Chicken – a good source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Couscous – high in protein (5g per portion) and providing a good base for this dish.

    Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

    Dates – a good source of carbohydrate and high in calcium for bone strength.

    Easy Mediterranean-Style Chicken

    Protein-packed, 3 of your 5-a-day, and perfect paired with crusty bread or sticky rice!

    Serves 3

    INGREDIENTS:

    • 3 chicken thighs and 4 chicken drumsticks
    • 2 courgettes, chopped
    • 1 vine of tomatoes
    • 3 onions, chopped
    • 1/2 bulb garlic
    • 1 tbsp mixed herbs
    • 1 tbsp olive oil
    • Seasoning

    METHOD:

    1. Preheat the oven to 220/8
    2. Mix the vegetables with most of the oil, mixed herbs and seasoning in a baking pan.
    3. Rub the chicken with the remaining oil and herbs, season.
    4. Place the chicken on top of the vegetables.
    5. Bake for 40minutes – the vegetables may need tossing halfway through.

    NUTRITION:

    Screen Shot 2018-06-22 at 16.15.29.png

    Chicken – a good source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Courgette – High in vitamin A for vision, fibre for digestion, and magnesium for chemical reactions in the body and immune function.

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

     

    Moroccan-Spiced Chicken One-Pot

    A low-fat, high protein (52.2g per serving) and moderate calorie main meal, perfect for the summer and packing a punch with spices and flavour!

    Serves 1

    INGREDIENTS:

    • 1 chicken breast, cut into chunks
    • 50g dried couscous
    • 1 onion, chopped
    • 1 clove garlic, diced
    • 150ml water or chicken stock
    • 80g cooked peas
    • 1 carrot, thinly sliced
    • 1 tsp ground cumin
    • 1/2 tsp ground coriander
    • 1/2 tsp ground turmeric
    • 1/2 tsp ground cinnamon
    • 1 tsp olive oil
    • 1 bunch fresh mint

    METHOD:

    1. Heat the olive oil on a high heat.
    2. Sear the chicken so there is no pink around the outside, and continue to cook for a further 3 minutes.
    3. Reduce the heat to medium, and add the onions and cook for 5 minutes.
    4. Add the spices, garlic and carrots, and cook for a further 4minutes until the carrots are slightly soft.
    5. Remove from the heat and add the stock or boiled water, the peas and the couscous. Combine well.
    6. Leave for 5 minutes, until the couscous has expanded and is soft and fluffy.
    7. Add fresh mint to serve.
    8. Enjoy!

    NUTRITION

    Screen Shot 2018-05-10 at 13.00.02.png

    YES LADS LOOK AT ALL THAT GREEN!

    Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Couscous – high in protein (6g per portion) and providing a good base for this dish.

    Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

    Carrots – High in retinol for vision, thiamin for energy release from carbohydrates and neurotransmitter synthesis, fibre for digestion, vitamin C for immune and antioxidant function, and potassium.

     

    Sweet and Sour Chicken

    I was SO PROUD of this meal, I have never made my own sweet and sour sauce before and let’s just say I will be making it again! Nutritious and delicious!

    Serves 2

    INGREDIENTS

    • 2 chicken breasts, chopped into chunks
    • 1 pineapple, flesh removed and chopped into pieces
    • 5 tbsp ketchup or tomato puree
    • 3 tbsp malt vinegar
    • 2 tbsp demerara sugar
    • 200g sugar snap peas
    • 1 red pepper, deseeded and chopped
    • 1 green pepper, deseeded and chopped
    • 2 onions, chopped
    • 1 clove garlic, chopped
    • 1 tsp olive oil
    • 100g basmati rice
    • 300g water, boiled

    METHOD

    1. Heat the olive oil in a pan and gently fry on a medium heat until soft. Meanwhile, combine the chicken, ketchup, vinegar and sugar.
    2. Add the chicken mixture to the pan and turn up to a high heat to sear the chicken, reduce to a medium heat and cook for 10 minutes.
    3. In a separate pan, boil the rice with the water, and then reduce to a simmer and cook for 10minutes.
    4. Add the peppers, garlic, peas and the pineapple to the chicken and cook for a further 5 minutes until the pineapple is hot and the chicken is cooked through.
    5. Serve and enjoy!

    NUTRITION

    Screen Shot 2018-04-24 at 13.54.28.png

    Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Pineapple – an amazing source of vitamin C for protein and neurotransmitter synthesis, and manganese for protein formation and calcium absorption. It is also high in fibre for digestion.

    Vegetables – this meal provides 3+ of your 5-a-day, giving you loads of vitamins and minerals!

    Rice – a good source of carbohydrate, which is also low in fat and forms a energy-giving base for the rest of the meal.

    Chicken and Chickpea Protein Curry

    This recipe uses chickpeas instead of a carbohydrate base, so is perfect for getting that protein in for muscle production. For a vegetarian alternative, substitute the chicken for rice or naan; or you could swap out one can of chickpeas for the carbohydrates if you think you need more nutrients for energy!

    Serves 2

    INGREDIENTS

    • 250g chicken breast, diced
    • 2 cans chickpeas, drained
    • 1 large white onion, chopped
    • 1 tsp garlic, chopped
    • 1 tsp ginger, mushed
    • 2 tbsp garam masala
    • 1 tsp turmeric
    • 1 can chopped tomatoes
    • 1 lemon
    • 1 bunch fresh coriander
    • 1 tsp olive oil

    METHOD

    1. Heat olive oil in a large pan and add onion, cooking until soft.
    2. Add chicken breast and, whilst stirring, cook for 10-15 minutes or until the chicken is mostly white all the way through.
    3. Add the garlic and ginger and fry for another 2 minutes.
    4. Add garam masala, turmeric, salt and pepper and combine.
    5. Add the tomatoes and chickpeas, and again stir to combine and heat through.
    6. Cover with a lid and turn to a low heat, cook for another 5-10 minutes.
    7. Remove the lid and mix in the coriander and lemon juice until the coriander has wilted.
    8. Enjoy!

    NUTRITION

    Screen Shot 2018-04-13 at 12.51.56.png

    Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

    Chickpeas – a plant-based protein source and a brilliant base if wanting a low-carb meal; chickpeas provide 36g of protein in addition to the 55g from the chicken. They are also high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.

     

    Sweet Potato Chicken Hotpot

    This simple but delicious recipe fills you up and will use any leftover chicken you don’t want to waste!

    Leftover roast potatoes can also be used to top the hotpot, just bake in the oven for a little less time!

    INGREDIENTS

    • 1 onion
    • 10g flour
    • 300ml water or chicken stock
    • 100g cooked chicken
    • Teaspoon of olive oil
    • 1 medium-sized sweet potato
    • Pinch of nutmeg
    • Veg – I used broccoli and sweetcorn but any mixed veg will work!

    METHOD

    1. Heat oven to 200C/180CF/6
    2. Chop onion and cook on a low heat with the olive oil in a saucepan until soft, or for around 5 minutes.
    3. Remove the pan from the heat and mix in the flour.
    4. Return the pan to the heat and stir to cook the flour for 1-2 minutes.
    5. Slowly add the water or chicken stock and, once added, season with pepper and a pinch of nutmeg.
    6. Bring the boil and keep stirring until the mixture thickens slightly.
    7. Stir in the cooked chicken and vegetables.
    8. Slice the sweet potato into rounds.
    9. Pour the chicken mixture into a baking dish and top with the sweet potato rounds so that no chicken mixture is exposed.
    10. Brush with olive oil and season the top of the hotpot.
    11. Oven bake for 30-35minutes.
    12. Enjoy!

    NUTRITION

    Screen Shot 2018-04-02 at 19.09.13.png

    Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Sweet Potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.

    The vegetables chosen will also contribute to your 5-a-day and vitamin and mineral intake. I recommend selecting no less than 2 or 3, however the more the merrier!

    Why Christmas dinner isn’t THAT bad for you…

    MERRY CHRISTMAS!!!!

    I hope everyone has had a splendid day full of festive cheer… but lets get onto the eating. At the moment I am sitting watching Alan Carr’s Chatty Man and feeling like a stuffed turkey, and I am sure that I am not the only one eh? Christmas Day is perceived as a nationwide ‘cheat day’, however should we even be considering that the feast of a meal we have all consumed is a ‘cheat meal’? The basics of a Christmas dinner (for the most of us) would be meat, veg and potatoes, and this does conform to, depending on how everything is cooked, the guidelines set out by the NHS in the Eatwell Guide.

    MEAT

    Okay so you may pass this by if you are veggie/ vegan but, for the majority of us, this is the main staple of a Christmas meal. I have narrowed it down to three main meats consumed in a regular persons dinner:

    Turkey

    So turkey is a very very very lean meat, with 100g containing 31.2g of protein and only 4.6g of fat. But what does this mean? There are slightly less calories per 100g than a more fatty meat so could be considered a ‘healthier’ option. It is also high in multiple minerals: zinc, which is used in carbohydrate metabolism, protein and fat synthesis and immune function; potassium, needed for nervous and heart function; and phosphorous needed for bone and teeth formation.

    Chicken

    Turkey’s small but mighty counterpart, many of the same nutritional values are similar to its larger cousin. It is marginally higher in calories per 100g (177 as opposed to 166 in turkey) which can be explained by a slight increase in fat (7.5g) and a decrease in protein (27.3g). SCIENCE FACT: Fat contains 9kcal per gram whereas protein only contains 4kcal per gram. These small differences should really be overlooked, as chicken is still a lean and healthy meat. As well as being high in potassium and phosphorous like turkey, it is also high in niacin (a B vitamin) which help the body use carbohydrates for energy.

    Beef

    Okay okay okay, so this is a more fatty meat BUT there are some nutritional benefits. Firstly, fat is NOT bad for you, if eaten in moderation, as it is needed for energy, fat-soluble vitamin absorption and organ protection. It also has a high iron content, which is needed for oxygen transport and, out of all the vitamins and minerals, has the highest number of deficiencies in humans.

    VEGETABLES

    So there is a reason that we all need to have 5-a-day…. because vegetables are one of the key dietary sources of the main vitamins and minerals, and there are LOADS in a Christmas roast!

    Brussels

    Love them or loath them they are a staple of a Christmas dinner. Nutritionally they are a provider of potassium, folate which helps growth and cell maintenance, and vitamin C which helps make collagen, a protein making up connective tissue, aids hormonal reactions and immune function.

    Carrots

    Roast carrots drizzled in honey is how my family cook them at Christmas, and we eat them by the ton! Carrots contain a whopping amount of retinol (vitamin A), which has roles in the body associated with growth and immunity.

    Parsnips

    The cousin of carrots, parsnips don’t contain as much vitamin A, however they can provide us with folate and a massive amount of potassium.

    POTATOES

    Roasted, mashed, boiled, sautéed, whatever you fancy, potatoes are the starchy carbohydrate staple in your mammoth Christmas meal, providing energy to get you through the charades and boardgames that may follow later on in the evening.

     

    SO

    The basics of the Christmas dinner are very healthy… so the only unhealthiness on the rest of the day may be the Quality Streets and Christmas pudding consumed throughout the rest of the day…

    Continue reading Why Christmas dinner isn’t THAT bad for you…