To me, a tender, lightly grilled chicken breast is one of the simple pleasures in life, and an excellent source of protein. But I also enjoy slow-cooking chicken, giving it plenty of time to absorb the flavors around it. Chicken tagine is a particular favorite, and perfectly illustrates how a few well-chosen ingredients can come together to create a really special dish.
Another great family dish. As a variation, add the spinach to the sauce 5 minutes prior to serving—you may want to triple the quantity, as cooked spinach collapses into a very small amount.
SERVES 4 TO 6
Prep time: 30 minutes
Cooking time: 1 hour
1 tablespoon olive oil
1 onion, finely chopped
1 large red bell pepper, finely chopped
Two 14.5-ounce cans diced tomatoes
2 cups tomato passata or tomato sauce
½ cup tomato paste
4 cups chicken stock
Flaky sea salt to taste
¾ cup roughly chopped flat-leaf parsley
4 garlic cloves, finely chopped
6 cups baby spinach
CHICKEN AND APPLE BALLS
1¼ pounds lean ground chicken (or use ground turkey, pork, or veal)
3 tablespoons natural oat bran or ground almonds
1 zucchini or carrot, grated or shredded
1 apple, grated or shredded
1 tablespoon tomato paste
1 to 1½ tablespoons apple juice concentrate
½ cup finely chopped flat-leaf parsley
Good pinch of flaky sea salt
Heat the oil in a large heavy-bottomed saucepan over medium-high heat and cook the onion and red pepper for 2 to 3 minutes or until the onion has softened but not browned. Add the diced tomatoes, passata, tomato paste, stock, and salt. Bring to a boil, then reduce the heat and simmer for 30 minutes. Stir in the parsley and garlic and simmer for another 30 minutes.
Meanwhile, to make the chicken and apple balls, place all the ingredients in a large mixing bowl and gently combine. Roll the mixture into walnut-sized balls.
About 10 minutes before the end of the sauce’s cooking time, gently drop the balls into the liquid and simmer for 10 minutes or until they are cooked through.
To serve, place a handful of spinach in each bowl and ladle the chicken balls and sauce over the top.
417 calories; 44 g protein; 46 g carb; 8 g fat; 1 g saturated fat; 92 mg cholesterol; 11 g fiber; 523 mg sodium
Stir 2 tablespoons finely sliced preserved lemon into the tagine for an authentic touch.
A tagine is both the name for a Moroccan dish and the conical-shaped vessel it is traditionally cooked in. Please don’t worry if you don’t have a tagine in your kitchen cupboard—a Dutch oven will work just as well.
SERVES 4 TO 6
Prep time: 20 minutes
Cooking time: 1¼ hours
1 teaspoon ground cinnamon
2 teaspoons ground ginger or 1 tablespoon grated ginger
2 teaspoons ground cumin
1 teaspoon paprika
1 teaspoon sambal oelek or a good pinch of red pepper flakes, optional
8 bone-in chicken thighs (about 3 pounds), skin removed, or 1¾ pounds boneless, skinless thighs
1 tablespoon olive oil
1 cup chicken stock
4 garlic cloves, crushed or finely chopped
1 large onion, finely chopped
2 tablespoons grated lemon zest, plus extra to garnish
2 tablespoons lemon juice
Flaky sea salt to taste
½ cup puy-style lentils, rinsed and drained
1 cup marinated green olives, pitted and halved
¾ cup roughly chopped flat-leaf parsley
¾ cup roughly chopped cilantro
4 to 6 tablespoons low-fat tzatziki (page 15)
SPINACH SALAD
12 cups baby spinach
1 tablespoon lemon juice
Drizzle of extra virgin olive oil
Mix together the cinnamon, ginger, cumin, paprika, and sambal oelek and add a little water to make a paste. Spread the spice paste over the chicken pieces.
Heat the oil in a large Dutch oven over medium-high heat. Add the chicken, paste-side down, and cook for 2 to 3 minutes on each side (depending on the size of the dish, you may need to do this in batches). Remove and transfer to a bowl.
Add the stock, garlic, onion, lemon zest, lemon juice, and salt to the pot, mix well, and bring to a gentle simmer. Return the chicken to the pan, paste-side down, then cover and simmer for 30 to 35 minutes. Add the lentils, olives, and parsley and simmer for another 30 minutes. Just prior to serving, stir in the chopped cilantro.
Meanwhile, to make the salad, place the spinach in a bowl, add the lemon juice and olive oil, and toss gently to combine.
To serve, ladle the chicken tagine into large shallow bowls and dollop each serving with a tablespoon of tzatziki and a sprinkling of lemon zest. Serve with the spinach salad.
531 calories; 50 g protein; 31 g carb; 23 g fat; 4 g saturated fat; 187 mg cholesterol; 12 g fiber; 887 mg sodium
This chicken is also delicious served with Celeriac and Roast Sweet Potato Mash (page 146), or try it with Buttered Cabbage (page 144).
Add a drained can of cannellini beans instead of lentils for another delicious low-GI meal. Serve with a dollop of lowfat tzatziki or plain yogurt.
SERVES 6
Prep time: 20 minutes
Cooking time: 1 hour
1 tablespoon olive oil
1 onion, sliced or cut into wedges
2 large carrots, sliced
1 large fennel bulb, trimmed and cut into 8 wedges (or use 2 small bulbs)
2 celery stalks, sliced
Olive oil spray
3 pounds bone-in chicken thighs, skin removed
Flaky sea salt and freshly ground black pepper to taste
½ cup white wine or verjuice
2 cups chicken stock
1 teaspoon grainy mustard
½ cup puy-style lentils, rinsed and drained
2 garlic cloves, finely chopped
2 tablespoons low-fat cream cheese
1 to 2 tablespoons finely chopped sage or thyme, plus extra to garnish
3 cups steamed basmati rice
Preheat the oven to 350°F.
Heat the oil in a large Dutch oven over medium-high heat and cook the onion, carrots, fennel, and celery for 4 to 5 minutes or until softened. Remove the vegetables and set aside.
Spray the pot with a little more oil. Season the chicken with salt and pepper, then add to the pot and cook for 1 to 2 minutes on each side. Pour in the wine and stir to deglaze the base, then add the stock and mustard and bring to a boil. Return the vegetables to the dish and add the lentils. Reduce the heat to a gentle simmer and stir in the garlic, cream cheese, and chopped herbs. Cover and bake for 45 minutes. (Alternatively, continue to cook on the stovetop, partially covered, for another 45 minutes, stirring occasionally.)
To serve, spoon some rice into six bowls and ladle the chicken and vegetables over the top. Garnish with extra herbs.
381 calories; 36 g protein; 48 g carb; 9 g fat; 2 g saturated fat; 116 mg cholesterol; 7 g fiber; 297 mg sodium
There will be plenty of poaching liquid left over. Use it as a base for a chicken and ginger soup the next night, or strain and freeze for a later date.
SERVES 4
Prep time: 20 minutes, plus standing time
Cooking time: 1 hour
One 4-pound chicken, trimmed of excess fat
4 cups chicken stock
One 2½-inch piece ginger, washed and thinly sliced
6 scallions, trimmed and cut in half
6 star anise pods
2 tablespoons low-sodium tamari or soy sauce
2 large handfuls of bean sprouts, optional
Buttered Cabbage (page 144)
GINGER AND CILANTRO SAUCE
2 tablespoons low-sodium tamari or soy sauce
2 tablespoons grated ginger
2 large garlic cloves, crushed
½ to 1 large red chile, finely sliced
1 cup chicken poaching liquid
¾ cup roughly chopped cilantro
2 teaspoons sesame oil
Wash the chicken in cold water and pat dry with paper towels, then place in a large pot, breast-side down. Add the stock, ginger, scallions, star anise, tamari, and 4 cups water. Bring to a boil, then reduce the heat to low and simmer, covered, for 45 minutes. Remove the pan from the heat and rest the chicken in the stock for about 30 minutes.
Meanwhile, if using the bean sprouts, cover them with water and leave to soak for at least 20 minutes. Drain and add to the stock.
To make the ginger and cilantro sauce, combine the tamari, ginger, garlic, chile, and poaching liquid in a small saucepan over medium–low heat and simmer, covered, for 3 to 4 minutes. Just prior to serving, stir in the cilantro and sesame oil.
To serve, remove the chicken from the poaching liquid. Gently peel off and discard the skin and cut the chicken into pieces. Spoon the cabbage onto large plates and arrange the chicken on top. Spoon the bean sprouts, if using, over the chicken and drizzle with the warm sauce.
382 calories; 50 g protein; 18 g carb; 13 g fat; 4 g saturated fat; 155 mg cholesterol; 6 g fiber; 702 mg sodium
Spoon some chicken bolognese on low-GI whole grain toast and top with a little grated mozzarella—great for kids.
This recipe makes about twice as much bolognese sauce as you need. Store the leftovers in the fridge or freezer and enjoy them on an evening when you don’t have time to cook a meal from scratch. If you’re serving it with pasta, remember that different pastas have different GI ratings—the thicker the better.
SERVES 4 (WITH LEFTOVERS)
Prep time: 20 minutes
Cooking time: 1½ hours
4 red bell peppers
1 tablespoon olive oil
1 onion, finely chopped
1½ celery stalks, finely chopped
2 carrots, grated or shredded
Olive oil spray
2 pounds lean ground chicken (or try ground veal, pork, turkey, or lean lamb)
½ cup tomato paste
Two 14.5-ounce cans diced tomatoes
4 cups chicken stock
4 to 6 garlic cloves, finely chopped
¾ cup roughly chopped flat-leaf parsley
¼ cup grated Parmesan
Green salad
Preheat the oven to 400°F and line a baking sheet with parchment paper.
Slice the tops off the red peppers and remove the membrane and seeds (reserve the tops for later). Put the lids back on, place the peppers on the sheet and bake for 15 minutes. Mop up any liquid that forms in the peppers with paper towels.
Meanwhile, heat the oil in a large nonstick frying pan over medium heat and cook the onion, celery, and carrots for 4 to 5 minutes or until softened, stirring regularly. Remove and set aside. Spray the pan with olive oil, then add the ground chicken and cook for 3 to 4 minutes, stirring constantly, until cooked through. Remove and reserve any liquid that forms to avoid stewing. Return the vegetables to the pan with the chicken, then stir in the tomato paste, diced tomatoes, reserved liquid, and half the stock. Bring to a boil, then reduce the heat and simmer for 30 minutes.
Pour in the remaining stock and cook for another 30 minutes, stirring regularly. Add the garlic and parsley and cook for a further 5 minutes.
Preheat the oven to 400°F. Remove the lids from the peppers and spoon in the chicken bolognese. Cover with parchment paper and bake for 15 minutes. Put the tops on the peppers and return to the oven until they start to blister.
To serve, place the peppers on serving plates, sprinkle with Parmesan, and serve with a green salad.
372 calories; 33 g protein; 16 g carb; 20 g fat; 2 g saturated fat; 73 mg cholesterol; 5 g fiber; 546 mg sodium
Garnish with finely chopped preserved lemon and a little low-fat sour cream or plain yogurt.
The luscious combination of green olives, wine, chicken, and artichokes is perfectly complemented by the tart freshness of the gremolata.
SERVES 4
Prep time: 20 minutes
Cooking time: 1 hour
1 tablespoon olive oil
1 onion, cut into 8 wedges through the root end
2 garlic cloves, crushed
1 cup pitted marinated green olives, sliced in half on the diagonal or lightly crushed
3 tablespoons white wine
1 cup marinated artichokes, cut into quarters
One 15-ounce can cannellini beans, rinsed and drained
2 cups tomato passata or tomato sauce
1½ cups chicken stock
8 bone-in chicken thighs, skin removed
½ cup roughly chopped flat-leaf parsley
Flaky sea salt and freshly ground black pepper to taste
Green salad
GREMOLATA
2 tablespoons grated lemon zest
1 tablespoon lemon juice
2 garlic cloves, finely chopped
½ cup roughly chopped flat-leaf parsley
Heat the oil in a large Dutch oven over medium-high heat and cook the onion, garlic, and olives for 2 to 3 minutes. Pour in the wine and bring to a boil. Add the artichokes, beans, tomato passata, and stock and return to a boil. Add the chicken and parsley, then reduce the heat and simmer for 50 to 55 minutes, partially covered. To make the gremolata, combine all the ingredients in a small bowl. About 5 minutes before serving, stir in most of the gremolata, reserving a little to garnish. Season with salt and pepper and serve with a green salad.
708 calories; 45 g protein; 40 g carb; 41 g fat; 4 g saturated fat; 143 mg cholesterol; 11 g fiber; 1282 mg sodium
The unique flavor of maple syrup is the secret behind this dish. Always use pure syrup, rather than the cheaper “maple-flavored” version—it really does make a difference.
SERVES 4 to 6
Prep time: 15 minutes
Cooking time: 30 minutes
MAPLE, SOY AND SAGE MARINADE
2 tablespoons lemon juice
3 tablespoons pure maple syrup
2 tablespoons low-sodium tamari or soy sauce
2 tablespoons olive oil
2 tablespoons chopped sage leaves
8 bone-in chicken thighs, skin removed
2 tablespoons sesame seeds, toasted
8 ounces sugar snap peas or green beans, topped and tailed
2 ears corn
2 large carrots, cut into batons
Green salad
Preheat the oven to 400°F. Line a large baking sheet with parchment paper.
Place the marinade ingredients in a lidded jar and shake well.
Place the chicken pieces on the baking sheet and brush well with half the marinade. Bake for 15 minutes, basting every 5 minutes or so. Remove from the oven and reduce the temperature to 350°F. Sprinkle the sesame seeds over the chicken, then bake for another 15 minutes.
About 5 minutes before you’re ready to serve, lightly steam the peas, corn, and carrots. Cut the kernels off the cobs in long strips, or cut the cobs into wheels.
In a small saucepan, bring the remaining marinade to a boil.
Place the chicken and vegetables on serving plates and drizzle with the warm marinade. Serve with a green salad.
572 calories; 40 g protein; 38 g carb; 31 g fat; 3 g saturated fat; 141 mg cholesterol; 7 g fiber; 454 mg sodium
Toss some baby carrots with the onions and serve the chicken on a bed of steamed basmati rice and wheels of corn.
Even if you are not mad about eggplant, you will love this dish—particularly if you like soy and garlic. Garlic features in a lot of my recipes; I love it for its flavor as well as its medicinal properties.
SERVES 4 TO 6
Prep time: 20 minutes
Cooking time: 1½ hours
2 medium or 8 baby eggplants, cut in half horizontally and then into wedges
Flaky sea salt
4 large red onions, each cut into 8 segments through the root end
One 4-pound chicken, trimmed of excess fat
8 to 10 garlic cloves, smashed
Olive oil spray
½ cup chicken stock
Lemon wedges
1 pound steamed snow peas, green beans, and/or sugar snaps, topped and tailed
LEMON AND GARLIC MARINADE
¼ cup fresh lemon juice (reserve the spent lemon halves for later)
3 tablespoons low-sodium tamari or soy sauce
4 star anise pods, broken (or 1 teaspoon Chinese five-spice or star anise powder)
2 tablespoons pure maple syrup
8 to 10 garlic cloves, smashed
2 tablespoons olive oil
Preheat the oven to 350°F. Lightly salt the eggplant and set aside for 15 minutes, then rinse and drain on paper towels, pressing gently to remove as much liquid as possible. (This process of making the eggplant sweat helps to remove any bitterness—you don’t need to do it with young eggplants.)
To make the lemon and garlic marinade, place all the ingredients in a glass jar with a lid and shake well.
Arrange the onion and eggplant segments in the middle of a 9 × 13-inch baking dish or casserole.
Wash the chicken under cold water and pat dry with paper towels. Place breast-side down on the onions and eggplant and pour the marinade over the top. Stuff the reserved lemon halves and half the garlic into the chicken cavity and scatter the remaining garlic cloves around the chicken. Spray the vegetables with oil. Season the chicken with sea salt and bake for 1¼ to 1½ hours, basting every 30 minutes or so.
Remove the chicken and vegetables from the oven. Transfer the chicken to a plate, cover with foil, and let rest for 10 minutes. Place the eggplants and onions in a clean baking dish and return to the oven while the chicken is resting.
Pour the chicken cooking juices from the baking dish into a saucepan, removing as much oil as possible, add the stock, and gently heat. Add the chicken resting juices to the pan, then pour into a pitcher or gravy boat.
To serve, remove and discard the skin from the chicken (if you are watching your fat intake). Cut the chicken into pieces and place on a large serving sheet with the roasted vegetables and lemon wedges around the chicken. Serve with the warmed chicken juices and steamed snow peas.
484 calories; 50 g protein; 43 g carb; 13 g fat; 2 g saturated fat; 137 mg cholesterol; 11 g fiber; 814 mg sodium
