GRILLS, PAN-FRIES, STIR-FRIES & PASTA
Preparation Time 10 minutes • Cooking Time 10–15 minutes • Serves 4 • Per Serving 135 calories, 6g fat (of which 1g saturates), trace carbohydrate, 0.2g salt • Gluten Free • Dairy Free • Easy
2 garlic cloves, crushed
2 tbsp freshly chopped thyme leaves, plus extra sprigs to garnish
2 tbsp olive oil
4 chicken thighs
salt and ground black pepper
1. Preheat the barbecue or grill. Mix the garlic with the chopped thyme and oil in a large bowl. Season with salt and pepper.
2. Using a sharp knife, make two or three slits in each chicken thigh. Put the chicken into the bowl and toss to coat thoroughly. Barbecue or grill for 5–7 minutes on each side until golden and cooked through. Garnish with thyme sprigs.
Preparation Time 5 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 491 calories, 26g fat (of which 4g saturates), 31g carbohydrate, 1.5g salt • Dairy Free • Gluten Free • Easy
2 tsp Jamaican jerk seasoning
4 skinless chicken breasts, about 125g (4oz) each
1kg (21⁄4lb) spring greens or cabbage, core removed and shredded
2 × 300g cans black-eye beans, drained and rinsed
8 tbsp olive oil
juice of 11⁄4 lemons
salt and ground black pepper
1. Preheat the grill. Rub the jerk seasoning into the chicken breasts and sprinkle with salt. Cook under the grill for 15 minutes or until cooked through, turning from time to time.
2. Cook the spring greens or cabbage in lightly salted boiling water until just tender – bringing the water back to the boil after adding the greens is usually enough to cook them. Drain and put back into the pan.
3. Add the beans and oil to the greens and season well with salt and pepper. Heat through and add the juice of 1 lemon.
4. To serve, slice the chicken and put on the bean mixture, then drizzle over the remaining lemon juice and serve immediately.
Preparation Time 15 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 600 calories, 53g fat (of which 11g saturates), trace carbohydrate, 1.4g salt • Easy
125g (4oz) olive oil bread, such as ciabatta, roughly chopped
75g (3oz) Gruyère cheese, grated
4 skinless chicken breast fillets, about 450g (1lb)
4 tbsp garlic mayonnaise or hollandaise sauce, plus extra to serve
4 tsp olive oil
salt and ground black pepper
fresh flat-leafed parsley to garnish
tomato salad to serve
1. Preheat the grill. Whiz the bread in a food processor until fine crumbs form. Transfer to a bowl, stir in the grated cheese and season well with salt and pepper.
2. Coat each chicken breast with 1 tbsp garlic mayonnaise or hollandaise, then dip in the crumbs until coated. Put on a baking sheet and drizzle each chicken breast with 1 tsp oil.
3. Cook the chicken under the hot grill, as far away from the heat as possible, for about 5–6 minutes on each side or until cooked through.
4. Slice the chicken, or leave whole, garnish with parsley and serve with a tomato salad and garlic mayonnaise or hollandaise.
The crisp cheesy crumbs used for the crust keep the chicken breasts tender and moist as they cook under the grill.
Preparation Time 10 minutes • Cooking Time 20–30 minutes • Serves 4 • Per Serving 340 calories, 23g fat (of which 12g saturates), trace carbohydrate, 0.6g salt • Gluten Free • Easy
4 skinless chicken breast fillets
75g (3oz) butter, softened
3 tbsp Pesto
lemon juice to sprinkle
salt and ground black pepper
freshly chopped parsley, to garnish
tomato salad, new potatoes and lemon wedges to serve
1. Make three or four deep cuts on each side of the chicken breasts. Season well with salt and pepper.
2. Put the butter into a bowl and gradually work in the pesto. Spread half of the pesto butter over the chicken and sprinkle with a little lemon juice.
3. Preheat the grill. Lay the chicken breasts on the grill rack and grill for about 10 minutes. Turn the chicken over, spread with the remaining pesto butter and sprinkle with a little more lemon juice. Grill for about 10 minutes or until cooked and the juices run clear when pierced with a skewer.
4. Serve the chicken on warmed plates, with any pan juices poured over, with tomato salad, potatoes and lemon wedges and garnished with chopped parsley.
Preparation Time 10 minutes, plus marinating (optional) • Cooking Time 20–45 minutes • Serves 4 • Per Serving 257 calories, 14g fat (of which 4g saturates), 13g carbohydrate, 0.5g salt • Gluten Free • Dairy Free • Easy
4 tbsp clear honey
4 tbsp wholegrain mustard
12 large chicken wings
salt and ground black pepper
grilled corn on the cob and green salad to serve
1. Put the honey and mustard into a large glass dish and mix together. Add the chicken wings and toss to coat. Season well with salt and pepper. Cook immediately or, if you’ve time, cover, chill and leave to marinate for about 2 hours.
2. Preheat the barbecue or grill. Lift the chicken from the marinade and cook for about 8–10 minutes on each side or until cooked through. Alternatively, roast in a preheated oven 200°C (180°C fan oven) mark 6 for 40–45 minutes. Serve hot, with grilled corn on the cob and a green salad.
Hoisin, Sesame and Orange Marinade
Mix together 6 tbsp hoisin sauce, 1 tbsp sesame seeds and the juice of 1⁄2 orange. Add the chicken wings and toss to coat.
Middle Eastern Marinade
Mix together 3 tbsp harissa paste (see page 235), 1 tbsp tomato purée and 3 tbsp olive oil. Stir in a small handful each of freshly chopped mint and parsley, add the chicken wings and toss to coat.
Preparation Time 10 minutes • Cooking Time 20 minutes • Serves 4 • Per Serving 288 calories, 14g fat (of which 4g saturates), 7g carbohydrate, 0.2g salt • Gluten Free • Dairy Free • Easy
4 chicken breasts
juice of 1⁄2 lime
oil-water spray (see Cook’s Tip)
salt and ground black pepper
rocket to serve
FOR THE SALSA
1 mango, peeled, stoned and diced
1 small fennel bulb, trimmed and diced
1 fresh chilli, seeded and finely diced
1 tbsp balsamic vinegar
juice of 1⁄2 lime
2 tbsp freshly chopped flat-leafed parsley
2 tbsp freshly chopped mint
1. Preheat the grill. Put the chicken on a grill pan and season generously with salt and pepper. Sprinkle with the lime juice and spray with the oil-water blend. Grill for 8–10 minutes on each side until cooked through and the juices run clear when pierced with a skewer. Put to one side.
2. Combine all the salsa ingredients in a bowl and season generously with salt and pepper. Spoon alongside the chicken and serve with rocket.
Oil-water spray is far lower in calories than oil alone and, as it sprays on thinly and evenly, you’ll use less. Fill one-eighth of a travel-sized spray bottle with oil such as sunflower, light olive or vegetable (rapeseed), then top up with water. To use, shake well before spraying. Store in the fridge.
Preparation Time 30 minutes, plus chilling • Cooking Time 12 minutes • Serves 2 • Per Serving 205 calories, 4g fat (of which 1g saturates), 12g carbohydrate, 0.4g salt • Dairy Free • Easy
225g (8oz) minced chicken
2 shallots, finely chopped
1 tbsp freshly chopped tarragon
25g (1oz) fresh breadcrumbs
1 large egg yolk
vegetable oil to oil
salt and ground black pepper
toasted burger buns, mayonnaise or Greek yogurt, salad leaves and tomato salad to serve
1. Put the chicken into a bowl with the shallots, tarragon, breadcrumbs and egg yolk. Mix well, then beat in about 75ml (21⁄2fl oz) cold water and season with salt and pepper.
2. Lightly oil a foil-lined baking sheet. Divide the chicken mixture into two or four portions (depending on how large you want the burgers) and put on the foil. Using the back of a wet spoon, flatten each portion to a thickness of 2.5cm (1in). Cover and chill for 30 minutes.
3. Preheat the barbecue or grill. If cooking on the barbecue, lift the burgers straight on to the grill rack; if cooking under the grill, slide the baking sheet under the grill. Cook the burgers for 5–6 minutes on each side until cooked through, then serve in a toasted burger bun with a dollop of mayonnaise or Greek yogurt, a few salad leaves and tomato salad
Pork and Apricot Burgers
Replace the chicken with minced pork, use freshly chopped sage instead of tarragon, and add 100g (31⁄2oz) chopped ready-to-eat dried apricots to the mixture before shaping.
Preparation Time 30 minutes • Cooking Time 20–25 minutes • Serves 6 • Per Serving 374 calories, 21g fat (of which 7g saturates), 1g carbohydrate, 2.5g salt • Gluten Free • Dairy Free • Easy
2 garlic cloves
1 tsp sea salt
1 tsp freshly ground black pepper
2 tsp ground coriander
1⁄2 tsp ground cumin
finely grated zest of 2 oranges plus juice of 1⁄2 orange
12 boneless, skinless chicken thighs
12 thin slices pancetta
12 fresh bay leaves
olive oil
Barbecued Red Peppers to serve (see Cook’s Tip)
1. Preheat the barbecue. Put the garlic, salt, pepper and spices into a small bowl and pound to a paste with the end of a rolling pin. (Alternatively, use a pestle and mortar.) Add the orange zest and juice and mix thoroughly.
2. Rub the paste over the chicken thighs. Carefully stretch the pancetta with the back of a knife. Put a bay leaf in the middle of each slice and put a thigh on top, smooth side down, then fold the ends of the pancetta over so they overlap in the middle. Make sure the bay leaf is well tucked in or it will burn during cooking.
3. Push a cocktail stick through each parcel to secure. Brush generously with oil. Barbecue for about 20–25 minutes, turning every 5 minutes until golden and cooked through. Serve drizzled with a little extra olive oil and barbecued red peppers.
Barbecued Red Peppers
Halve 3 red peppers, remove the seeds, then cut into thick strips. Brush with 1 tbsp olive oil and season with salt and pepper. Cook on the barbecue or on a preheated griddle for 15–20 minutes until the peppers are tender.
Preparation Time 30 minutes • Cooking Time about 20 minutes • Serves 4 • Per Serving 1307 calories, 72g fat (of which 20g saturates), 100g carbohydrate, 4.1g salt • Easy
3 tbsp seasoned flour
1 medium egg, beaten
125g (4oz) fresh breadcrumbs
1.4kg (3lb) chicken, jointed into fairly small pieces
25g (1oz) butter
3–4 tbsp vegetable oil
TO SERVE (see Cook’s Tips)
Corn Fritters
4 Fried Bananas
4 Bacon Rolls
1. Place the seasoned flour, beaten egg and breadcrumbs in three separate flat dishes. Coat each chicken piece with flour, then turn them in the beaten egg and coat them with breadcrumbs, patting the crumbs firmly on to the chicken.
2. Heat the butter and oil in a large frying pan. Add the chicken and fry until lightly browned. Continue frying gently, turning the pieces once, for about 20 minutes or until tender. (Alternatively, heat vegetable oil in a deep-fryer to 190°C, test by frying a small cube of bread; it should brown in 20 seconds and deep-fry them for 5–10 minutes.)
3. Drain on kitchen paper, then serve with the corn fritters, fried bananas and bacon rolls.
Corn Fritters
Make up a batter from 125g (4oz) plain flour, a pinch of salt, 1 medium egg and 150ml (1⁄4 pint) milk. Fold in 300g (11oz) drained or thawed sweetcorn kernels. Fry spoonfuls in a little hot fat until crisp and golden, turning them once. Drain well on kitchen paper.
Fried Bananas
Peel and slice 4 bananas lengthways and fry gently for about 3 minutes in a little hot butter until lightly browned.
Bacon Rolls
Roll up rashers of streaky bacon, rind removed, then thread on to a metal skewer and grill for about 3–5 minutes until crisp.
Preparation Time 5 minutes • Cooking Time 35–45 minutes • Serves 4 • Per Serving 565 calories, 42g fat (of which 10g saturates), 9g carbohydrate, 0.5g salt • Easy
4 chicken joints or pieces
3 tbsp plain flour
50g (2oz) butter or 3 tbsp vegetable oil
salt and ground black pepper
green salad to serve
1. Wipe the chicken joints and pat dry with kitchen paper. Season with salt and pepper.
2. Toss the chicken in the flour until completely coated.
3. Heat the butter or oil in a large frying pan or flameproof casserole over a high heat. Add the chicken and cook until golden brown on both sides. Reduce the heat and cook for 30–40 minutes until tender. Drain on kitchen paper. Serve with a green salad.
To ensure that the chicken pieces remain moist, the surface should be browned at a high temperature to seal in all the juices and give a good colour; the heat should then be reduced for the remaining cooking time.
Preparation Time 5 minutes • Cooking Time 20–25 minutes • Serves 4 • Per Serving 238 calories, 4g fat (of which 1g saturates), 20g carbohydrate, 1g salt • Gluten Free • Dairy Free
4 chicken thighs
1 red onion, sliced
400g can chopped tomatoes with herbs
400g can mixed beans, drained and rinsed
2 tsp balsamic vinegar
freshly chopped flat-leafed parsley to garnish
1. Heat a non-stick pan and fry the chicken thighs, skin side down, for about 5 minutes or until golden. Turn over and fry the other side for 5 minutes.
2. Add the onion and fry for about 5 minutes. Add the tomatoes, mixed beans and vinegar, then cover and simmer for 10–12 minutes or until piping hot. Garnish with parsley and serve immediately.
Use flageolet beans or other canned beans instead of mixed beans, and garnish with fresh basil or oregano.
Preparation Time 5 minutes • Cooking Time 25 minutes • Serves 4 • Per Serving 234 calories, 10g fat (of which 5g saturates), trace carbohydrate, 0.3g salt • Gluten Free • Easy
1 tbsp olive oil
15g (1⁄2 oz) butter
4 small skinless chicken breasts
lemon wedges to garnish
rice to serve
FOR THE WINE AND CAPER SAUCE
125ml (4fl oz) white wine
3 tbsp capers, rinsed and drained
juice of 1 lemon
15g (1⁄2oz) butter
1 tbsp freshly chopped flat-leafed parsley
1. Heat the oil and butter in a large frying pan over a medium heat. Add the chicken breasts and fry for about 10–12 minutes on each side until cooked through. Transfer to a warmed plate, then cover and keep warm.
2. To make the sauce, add the wine and capers to the same pan. Bring to the boil, then reduce the heat and simmer for 2–3 minutes until the wine is reduced by half. Add the lemon juice and butter and stir in the parsley.
3. Divide the chicken among four warmed plates, pour the sauce over the chicken, garnish each serving with a lemon wedge and serve immediately with boiled rice.
Preparation Time 10 minutes, plus marinating • Cooking Time about 20 minutes • Serves 4 • Per Serving 157 calories, 2g fat (of which 1g saturates), 3g carbohydrate, 0.2g salt • Gluten Free • Easy
4 boneless, skinless chicken breasts
1 tbsp coriander seeds, crushed
1 tsp ground cumin
2 tsp mild curry paste
1 garlic clove, crushed
450g (1lb) natural yogurt
3 tbsp freshly chopped coriander
salt and ground black pepper
fresh coriander sprigs to garnish
mixed salad and rice to serve
1. Prick the chicken breasts all over with a fork, cover with clingfilm and lightly beat with a rolling pin to flatten them slightly.
2. Mix the coriander seeds with the cumin, curry paste, garlic and yogurt in a large shallow dish. Season with salt and pepper and stir in the chopped coriander.
3. Add the chicken and turn to coat with the spiced yogurt. Cover and leave to marinate in the fridge for at least 30 minutes or overnight.
4. Preheat the barbecue or griddle. Lift the chicken out of the marinade and cook over a medium-high heat, turning occasionally, for about 20 minutes or until cooked through. Serve immediately, with a mixed salad and rice, garnished with coriander sprigs.
Preparation Time 30 minutes, plus marinating and soaking • Cooking Time 30 minutes • Serves 4 • Per Serving 508 calories, 30g fat (of which 8g saturates), 10g carbohydrate, 1.6g salt • Gluten Free • Dairy Free • Easy
150ml (1⁄4 pint) bourbon
15g (1⁄2oz) soft brown sugar
50ml (2fl oz) clear honey
50ml (2fl oz) tomato ketchup
2 tbsp wholegrain mustard
1 tbsp white wine vinegar
3 garlic cloves, crushed
1 tsp each salt and ground black pepper
4 poussins
chargrilled peppers, tomatoes and onions, garnished with flat-leafed parsley, to serve
1. Mix the bourbon, sugar, honey, tomato ketchup and mustard together. Stir in the vinegar, garlic, salt and pepper.
2. Put the poussins, breast side down, on a chopping board, then cut through either side of the backbone with poultry shears or a pair of strong sharp scissors and remove it. Open out the poussins, cover them with clingfilm and flatten them slightly by tapping them with the base of a pan. Put the poussins in a shallow glass dish and pour the bourbon marinade over the top, then cover, chill and leave to marinate overnight.
3. Preheat the barbecue or grill. Soak eight wooden skewers in water for 20 minutes. Thread the skewers through the legs and breasts of the poussins, keeping the marinade to one side. Cook the poussins for 30 minutes or until cooked through, basting from time to time with the reserved marinade. Serve with the peppers, tomatoes and onions garnished with the parsley.
Use chicken joints instead of the poussins, if you like.
Preparation Time 10 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 443 calories, 16g fat (of which 3g saturates), 42g carbohydrate, 2g salt • Dairy Free • Easy
4 boneless, skinless chicken breasts, about 100g (31⁄2oz) each
1 tbsp olive oil
1 tsp ground coriander
1 tsp ground cumin
100g (31⁄2oz) couscous
3 tbsp extra virgin olive oil
1 garlic clove, sliced
2 × 400g cans butter beans, drained and rinsed
juice of 1 lemon
1 small red onion, thinly sliced
50g (2oz) marinated roasted peppers, drained
2 medium tomatoes, seeded and chopped
1 tbsp freshly chopped coriander
1 tbsp freshly chopped flat-leafed parsley
salt and ground black pepper
green salad and lemon wedges to serve
1. Put the chicken on a board, cover with clingfilm and flatten lightly with a rolling pin. Put the olive oil into a large bowl with the ground coriander and cumin. Mix together, then add the chicken and turn to coat.
2. Heat a large frying pan and cook the chicken for 5–7 minutes on each side until golden and the juices run clear when pierced with a skewer.
3. While the chicken is cooking, put the couscous into a bowl and add 100ml (31⁄2fl oz) boiling water. Cover with clingfilm and set aside.
4. Put the extra virgin olive oil into a small pan with the garlic and butter beans and warm through for about 3–4 minutes over a low heat. Stir in the lemon juice and season with salt and pepper.
5. Fluff up the couscous with a fork and tip in the warm butter beans. Add the onion, peppers, tomatoes and herbs and stir together. Slice each chicken breast into four pieces and arrange alongside the bean salad. Serve with a green salad and lemon wedges to squeeze over.
Preparation Time 5 minutes • Cooking Time 20 minutes • Serves 4 • Per Serving 314 calories, 21g fat (of which 5g saturates), 7g carbohydrate, 0.9g salt • Gluten Free • Easy
4 skinless chicken breasts, about 125g (4oz) each
2 tbsp olive oil
2 shallots, finely sliced
3 unsmoked, rindless streaky bacon rashers, chopped
200g (7oz) frozen peas, thawed
2 tbsp sunblush tomato pesto
salt and ground black pepper
buttered new potatoes to serve
1. Preheat a griddle. Season the chicken generously with salt and pepper, then brush with 1 tbsp oil and cook on the griddle, skin side down, for 8–10 minutes. Turn over and continue to cook on the other side for 8–10 minutes until cooked through and the juices run clear when the chicken is pierced with a skewer.
2. Meanwhile, heat the remaining oil in a frying pan. Add the shallots and bacon and fry together until the shallots are softened and the bacon is golden. Add the peas and cook for 2 minutes, then stir in the pesto.
3. Serve the peas and bacon with the chicken breasts and new potatoes.
Preparation Time 2 minutes • Cooking Time 6–8 minutes • Serves 4 • Per Serving 231 calories, 7g fat (of which 1g saturates), 13g carbohydrate, 0.2g salt • Gluten Free • Dairy Free • Easy
4 small skinless chicken breasts, about 125g (4oz) each
juice of 2 lemons
2 tbsp olive oil
4–6 tbsp demerara sugar
salt
green salad and lemon wedges to serve
1. Put the chicken into a large bowl and season with salt. Add the lemon juice and oil and stir to mix.
2. Preheat the grill to medium. Spread the chicken out on a large baking sheet and sprinkle over 2–3 tbsp demerara sugar. Grill for about 3–4 minutes or until caramelised, then turn the chicken over, sprinkle with the remaining sugar and grill until the chicken is golden and cooked through.
3. Divide the chicken among four plates and serve with a green salad and lemon wedges.
Preparation Time 10 minutes, plus marinating • Cooking Time about 10 minutes • Serves 4 • Per Serving 408 calories, 20g fat (of which 3g saturates), 19g carbohydrate, 0.5g salt • Gluten Free • Dairy Free • Easy
4 boneless, skinless chicken breasts, cut into strips
1 tbsp ground coriander
2 garlic cloves, finely chopped
4 tbsp vegetable oil
2 tbsp clear honey
fresh coriander sprigs to garnish
Thai rice to serve (see Cook’s Tip)
FOR THE PEANUT SAUCE
1 tbsp vegetable oil
2 tbsp curry paste
2 tbsp brown sugar
2 tbsp peanut butter
200ml (7fl oz) coconut milk
1. Mix the chicken with the ground coriander, garlic, oil and honey. Cover, chill and leave to marinate for 15 minutes.
2. To make the peanut sauce, heat the oil in a pan. Add the curry paste, sugar and peanut butter and fry for 1 minute. Add the coconut milk and bring to the boil, stirring all the time, then reduce the heat and simmer for 5 minutes.
3. Meanwhile, heat a wok or large frying pan and, when hot, stir-fry the chicken and its marinade in batches for 3–4 minutes or until cooked, adding more oil if needed.
4. Serve the chicken on a bed of Thai rice, with the peanut sauce poured over. Garnish with coriander sprigs.
Thai Rice
To serve six, you will need:
• 500g (1lb 2oz) Thai rice
• a handful of mint leaves
• salt
Cook the rice and mint in lightly salted boiling water for about 10–12 minutes until tender. Drain well and serve.
Replace the chicken with pork escalopes or rump steak, cut into thin strips.
Preparation Time 20 minutes • Cooking Time 20 minutes • Serves 4 • Per Serving 355 calories, 10g fat (of which 2g saturates), 29g carbohydrate, 0.5g salt • Dairy Free • Easy
250g pack thick egg noodles
2 tbsp vegetable oil
2 garlic cloves, crushed
4 boneless, skinless chicken breasts, each sliced into 10 pieces
3 medium carrots, about 450g (1lb), cut into thin strips, about 5cm (2in) long
1 bunch of spring onions, sliced
200g (7oz) mangetouts
155g jar sweet chilli and lemongrass sauce
1. Cook the noodles in boiling water according to the pack instructions.
2. Meanwhile, heat the oil in a wok or frying pan. Add the garlic and stir-fry for 1–2 minutes. Add the chicken and stir-fry for 5 minutes, then add the carrot strips and stir-fry for a further 5 minutes.
3. Add the spring onions, mangetouts and sauce to the wok and stir-fry for 5 minutes.
4. Drain the cooked noodles well and add to the wok. Toss everything together and serve.
Use turkey or pork escalopes instead of the chicken: you will need 450g (1lb), cut into thin strips.
Preparation Time 10 minutes • Cooking Time about 18 minutes • Serves 4 • Per Serving 344 calories, 23g fat (of which 3g saturates), 7g carbohydrate, 1.1g salt • Dairy Free • Easy
6 tbsp vegetable oil
450g (1lb) boneless, skinless chicken breasts, cut into bite-size pieces
3 tbsp oyster sauce
1 tbsp dark soy sauce
100ml (31⁄2fl oz) chicken stock
2 tsp lemon juice
1 garlic clove, thinly sliced
6–8 large flat mushrooms, about 250g (9oz) total weight, sliced
125g (4oz) mangetouts
1 tsp cornflour mixed with 1 tbsp water
1 tbsp toasted sesame oil
salt and ground black pepper
rice to serve
1. Heat 3 tbsp vegetable oil in a wok or large frying pan. Add the chicken and cook over a high heat, stirring continuously for 2–3 minutes until lightly browned. Remove the chicken with a slotted spoon and drain on kitchen paper.
2. Mix the oyster sauce with the soy sauce, stock and lemon juice. Add the chicken and mix thoroughly.
3. Heat the remaining vegetable oil in the pan over a high heat and stir-fry the garlic for about 30 seconds. Add the mushrooms and cook for 1 minute. Add the chicken mixture, cover and simmer for 8 minutes.
4. Stir in the mangetouts and cook for a further 2–3 minutes. Remove the pan from the heat and stir in the cornflour mixture. Put the pan back on the heat, add the sesame oil and stir until the sauce has thickened. Season with salt and pepper and serve immediately with rice.
Preparation Time 10 minutes • Cooking Time 12 minutes • Serves 4 • Per Serving 316 calories, 3g fat (of which 1g saturates), 46g carbohydrate, 0.5g salt • Gluten Free • Dairy Free • Easy
1 tsp groundnut oil
300g (11oz) boneless, skinless chicken breasts, sliced
4 spring onions, chopped
200g (7oz) medium rice noodles
100g (31⁄2oz) mangetouts
200g (7oz) purple sprouting broccoli, chopped
2–3 tbsp sweet chilli sauce
coriander leaves to garnish
lime wedges (optional) to serve
1. Heat the oil in a wok or large frying pan. Add the chicken and spring onions and stir-fry over a high heat for 5–6 minutes until the chicken is golden.
2. Meanwhile, soak the rice noodles in boiling water for 4 minutes or according to the pack instructions.
3. Add the mangetouts, broccoli and chilli sauce to the chicken. Continue to stir-fry for 4 minutes.
4. Drain the noodles, then add to the pan and toss everything together. Scatter the coriander leaves over the top and serve with lime wedges to squeeze over the stir-fry, if you like.
Other vegetables are just as good in this dish: try pak choi, button mushrooms, carrots cut into matchsticks, or baby sweetcorn.
Preparation Time 10 minutes • Cooking Time about 12 minutes • Serves 2 • Per Serving 584 calories, 19g fat (of which 3g saturates), 67g carbohydrate, 4.1g salt • Dairy Free • Easy
225g (8oz) fine egg noodles
about 2 tbsp vegetable oil
1 large boneless, skinless chicken breast, about 150g (5oz), cut into very thin strips
2.5cm (1in) piece fresh root ginger, peeled and finely chopped
1 garlic clove, finely chopped
1 red pepper, seeded and thinly sliced
4 spring onions, thinly sliced
2 carrots, thinly sliced
125g (4oz) shiitake or button mushrooms, halved
a handful of bean sprouts (optional)
3 tbsp hoisin sauce
2 tbsp light soy sauce
1 tbsp chilli sauce
shredded spring onion and sesame seeds to garnish
1. Bring a large pan of water to the boil and cook the noodles for about 3 minutes or according to the pack instructions. Drain thoroughly and toss with a little of the oil to prevent them sticking together. Set aside.
2. Heat the remaining oil in a wok or large frying pan. Add the chicken, ginger and garlic and stir-fry over a very high heat for about 5 minutes or until the chicken is browned on the outside and cooked right through.
3. Add all the vegetables to the pan and stir-fry over a high heat for about 2 minutes or until they are just cooked, but still crunchy.
4. Stir in the hoisin, soy and chilli sauces and mix well. Add the noodles, toss well to mix and cook for a couple of minutes until heated through. Serve immediately sprinkled with shredded spring onion and sesame seeds.
• Replace the chicken with thinly sliced turkey escalopes.
• Increase the heat of the dish by frying a chopped chilli with the garlic and ginger.
Preparation Time 15 minutes • Cooking Time 20 minutes • Serves 4 • Per Serving 268 calories, 3g fat (of which trace saturates), 37g carbohydrate, 0.4g salt • Gluten Free • Dairy Free • Easy
2 tbsp Mango Chutney
juice of 1⁄2 lemon
1 tbsp olive oil
2 tsp mild curry powder
1 tsp paprika
350g (12oz) skinless chicken breast, cut into thick strips
200g (7oz) quinoa (see Cook’s Tip)
1 cucumber, roughly chopped
1⁄2 bunch of spring onions, sliced
75g (3oz) ready-to-eat dried apricots, sliced
2 tbsp freshly chopped mint, basil or tarragon
salt and ground black pepper
fresh mint sprigs to garnish
1. Put the chutney, lemon juice, 1⁄2 tbsp oil, the curry powder, paprika and salt and pepper into a bowl and mix together. Add the chicken strips and toss to coat.
2. Cook the quinoa in boiling water for 10–12 minutes until tender or according to the pack instructions. Drain thoroughly. Put into a bowl, then stir in the cucumber, spring onions, apricots, herbs and remaining oil.
3. Put the chicken and marinade into a pan and fry over a high heat for 2–3 minutes, then add 150ml (1⁄4 pint) water. Bring to the boil, then reduce the heat and simmer for 5 minutes or until the chicken is cooked through. Serve with the quinoa garnished with mint.
Quinoa is a tiny, bead-shaped grain with a slightly nutty flavour. It’s easy to prepare and nearly quadruples in size and looks translucent when cooked. It can be substituted for rice or couscous.
Preparation Time 5 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 415 calories, 9g fat (of which 2g saturates), 62g carbohydrate, 0.9g salt • Dairy Free • Easy
300g (11oz) pasta
1 tbsp olive oil
1 garlic clove, crushed
2 × 400g cans cherry tomatoes
300g (11oz) cooked chicken, shredded
50g (2oz) pitted black olives
a handful of torn basil leaves
salt and ground black pepper
green salad to serve (optional)
1. Cook the pasta in a large pan of lightly salted boiling water or according to the pack instructions.
2. Meanwhile, heat the oil in a pan. Add the garlic and cook for about 1–2 minutes, then add the tomatoes and cook for a further 5–7 minutes.
3. Add the shredded chicken and black olives to the pan and cook for 2–3 minutes. Stir in the basil and season with salt and pepper.
4. Drain the pasta, toss in the sauce and serve immediately with a green salad, if you like.
Preparation Time 10 minutes • Cooking Time 25 minutes • Serves 4 • Per Serving 612 calories, 27g fat (of which 12g saturates), 67g carbohydrate, 0.4g salt • Easy
1 tbsp olive oil
2 shallots, chopped
400g (14oz) boneless chicken, cubed
125g (4oz) chestnut mushrooms, sliced
50g (2oz) sultanas
a pinch of ground cinnamon
50ml (2fl oz) dry white wine
125ml (4fl oz) hot chicken stock
300g (11oz) farfalle pasta
142ml carton double cream
2 tsp Dijon mustard
2 tsp freshly chopped basil
salt
1. Heat the oil in a pan. Add the shallots and fry for 4–5 minutes. Add the chicken and cook until browned. Add the mushrooms and cook for 2 minutes. Stir in the sultanas and cinnamon.
2. Pour in the wine and hot stock and simmer for 12–15 minutes until the chicken is cooked.
3. Meanwhile, cook the pasta in a large pan of lightly salted boiling water according to the pack instructions.
4. Stir the cream, mustard and basil into the chicken and season with salt. Drain the pasta and return to the pan, then add the sauce, toss and serve.
Preparation Time 10 minutes • Cooking Time about 20 minutes • Serves 4 • Per Serving 650 calories, 24g fat (of which 6g saturates), 68g carbohydrate, 2.2g salt • Easy
1 tbsp olive oil
100g (31⁄2oz) bacon lardons
450g (1lb) boneless, skinless chicken thighs, chopped
3 medium leeks, trimmed and chopped
300g (11oz) macaroni or other pasta shapes
350g carton ready-made cheese sauce
2 tsp Dijon mustard
25g (1oz) freshly grated Parmesan
salt
2 tbsp freshly chopped flat-leafed parsley to garnish
1. Heat the oil in a large frying pan. Add the bacon and chicken and cook for 7–8 minutes. Add the leeks and continue cooking for 4–5 minutes.
2. Meanwhile, cook the pasta in a large pan of lightly salted boiling water according to the pack instructions. Drain well.
3. Preheat the grill. Add the cheese sauce to the pasta with the mustard and chicken mixture. Mix well, then tip into a 2.1 litre (33⁄4 pint) ovenproof dish and sprinkle with Parmesan. Grill for 4–5 minutes until golden, then garnish with chopped parsley.
