It’s important to keep mealtimes exciting, but it’s also vital that you’re able to stick with your diet long term. For this reason, I wanted to base the recipes in this book on everyday ingredients, so they can fit easily into your lifestyle. Chicken – and by extension turkey – is one of the most popular items in our shopping baskets. It’s also a great choice for dieters because it is low in fat, especially if you remove the skin. So, I’ve devoted a whole chapter to these birds.
In several of the recipes in this chapter I poach a chicken crown in stock and then remove the meat from the bone. This keeps the meat lovely and succulent, and boosts the portion sizes – as shinkage is kept to a minimum. Below are the basic instructions for poaching a crown. You can, if you like, use regular chicken breasts or thighs in any of the recipes in this chapter, but try using a crown and you’ll see what a difference it makes to the finished dish.
Comfort eating is a major issue when it comes to dieting – one over-indulgent lapse can derail an entire week of hard work. I know just what it’s like to want a big bowl of pasta or a juicy burger after a long day. You don’t want to feel deprived because you are cutting down on calories, so I’ve come up with a low-calorie turkey take on spaghetti Bolognese (see here) and the diet-friendly burgers here use low-fat turkey mince instead of beef or lamb.
Being on a diet doesn’t mean you can’t enjoy a meal with your mates, and if you do the cooking you’ll know exactly what you’re eating. My Southern-style chicken thighs here are a real crowd-pleaser but they’re baked not fried so they have much less fat. Get the gang round the table for a finger-licking feast!
TO POACH A CHICKEN CROWN
Place a 750g skinless chicken crown, breast side down, in a medium saucepan and cover with 500ml fresh chicken stock and 500ml cold water, topping up with more water if needed. Bring to a gentle simmer over a medium heat and cook for 20 minutes, then turn the chicken over and cook for a further 15 minutes. Turn off the heat and leave the chicken to cool in the stock. A 750g chicken crown will yield about 500g poached meat off the bone. Keep the stock, freezing any you don’t need for the recipe (for up to 6 months) to use the next time you poach a crown, or for making soups or stews and casseroles.
Jerk chicken and tomato salad
This is such a lovely summertime dish. The punchy coating and seasoning brings it all to life and it has a really refreshing, cooling crunchy salad alongside to balance that fiery Caribbean heat.
Serves: 2
Calories: 240 per serving
For the jerk chicken
1 skinless chicken crown (750g), pre-poached in 500ml fresh chicken stock and 500ml water then cooled (see here)
2 tsp jerk seasoning
Sea salt and freshly ground black pepper
For the salad
80g mixed salad leaves
2 medium tomatoes, roughly chopped
2 baby cucumbers, sliced
½ red onion, thinly sliced
½ yellow pepper, cored, deseeded and thinly sliced
For the dressing
2 tbsp extra virgin olive oil
Juice of 1 lime
1 tsp runny honey
½ red chilli, deseeded and finely chopped
1 tbsp finely chopped coriander
1. Cut the cooked chicken breasts from the bone, place them on a metal tray and dust both sides with jerk seasoning and a little salt and pepper. Slice the breasts thickly on an angle, fanning them out slightly, and wave a cook’s blowtorch over the surface until they are lightly charred.
2. Divide the salad leaves between two serving plates and scatter over the tomatoes, cucumber, red onion and yellow pepper.
3. For the dressing, whisk the ingredients together in a small bowl to combine.
4. Arrange the charred chicken breast slices on top of the salad, overlapping them slightly. Spoon over the dressing and serve.
Jerk chicken and tomato salad
Chicken saltimbocca
Wrapping a chicken breast in Parma ham adds another layer of savoury flavour and keeps the meat inside lovely and tender. The tiniest amount of butter stirred through the sauce gives it a silky richness – a little goes a long way.
Serves: 2
Calories: 240 per serving
1 skinless chicken crown (about 800g)
500ml fresh chicken stock
500ml water
2 slices of Parma ham (30g in total)
8 sage leaves
1 tsp olive oil
2 tbsp Marsala wine
1 tsp cornflour, mixed to a paste with 1 tsp water
1 tsp butter
Sea salt and freshly ground black pepper
160g tenderstem broccoli, steamed, to serve
1. Place the chicken crown, breast side down, in a medium saucepan and pour on the stock and water. If it’s not fully covered, top it up with more water. Bring to a gentle simmer over a medium heat and cook for 15 minutes, then turn the chicken over and cook for a further 10 minutes. Turn the heat off and leave the chicken to cool in the stock.
2. When cool, lift the chicken crown out of the stock. Using a sharp knife, cut the cooked breasts from the bone, keeping them whole. Reserve 150ml of the stock for the sauce. (Refrigerate the rest to use in another recipe; it will keep for 2–3 days.)
3. Season the cooled chicken breasts on both sides with salt and pepper. Lay the slices of Parma ham on your work surface and place two sage leaves on each one. Lay a chicken breast in the middle of the Parma ham, then top with two more sage leaves. Wrap the Parma ham around the chicken and seal to enclose.
4. Heat a medium non-stick frying pan over a high heat. Add the oil and cook the wrapped chicken breasts for 2–3 minutes on each side, or until nicely browned all over.
5. Take the pan off the heat and immediately add the Marsala; allow it to reduce by half, then pour in the reserved chicken stock. Return to the heat and simmer gently until the sauce has reduced slightly. Lift out the chicken breasts onto a plate and set aside to rest.
6. Stir the cornflour paste into the sauce and simmer, stirring, for 2 minutes or until thickened. Remove from the heat and stir in the butter, for a touch of richness.
7. Serve the chicken breasts with the sauce spooned over and steamed broccoli alongside.
Chicken saltimbocca
Chicken casserole
This easy one-pot meal is a very simple version of coq au vin using chicken thighs, which are full of flavour. It has the added advantage that it can be cooked a day or two in advance and reheated to serve. My chicken crumble topping introduces an extra layer of taste and texture. You will have more than you need (enough for 8 servings); store the rest of the crumble in an airtight container (for up to 2 weeks) and sprinkle onto dishes that need a bit of extra flavour and crunch.
Serves: 4
Calories: 465 per serving
325 without crumble
8 large skinless, bone-in chicken thighs (670g in total)
200ml red wine
Olive oil spray
3 rashers of smoked back bacon (110g in total), cut into strips
200g baby onions, peeled
150g carrots, diced
100g celery, diced
3 sprigs of thyme
200g button mushrooms
300ml fresh chicken stock
2 tbsp cornflour, mixed to a paste with 2 tbsp water
A handful of flat-leaf parsley leaves, finely chopped
Sea salt and freshly ground black pepper
For the chicken crumble (optional)
30g bran flakes
10g millet flakes
2 tbsp dried onion flakes
1 crumbly chicken stock cube
3 tsp dried sage
½ tsp thyme leaves
3 tbsp flaked almonds, toasted and roughly chopped
1. Remove any excess fat from the chicken thighs. Put the chicken into a bowl, pour over the red wine and leave to marinate in the fridge overnight.
2. When you’re ready to cook the chicken, preheat the oven to fan 180°C/gas 4.
3. Remove the chicken from the bowl and pat dry with kitchen paper, reserving the marinade. Spray each thigh 2 or 3 times with oil on each side.
4. Heat a large flameproof casserole over a high heat and sear the chicken thighs on both sides, until well browned. Remove from the pan and set aside.
5. Add the bacon strips to the pan and fry until crispy. Toss in the onions and carrots and sauté for 2–3 minutes. Add the celery, thyme, mushrooms and reserved marinade and bring to the boil. Pour in the chicken stock and bring to a simmer. Put the lid on and braise in the oven for 1 hour.
6. To make the chicken crumble, crush the bran, millet, onion flakes, stock cube, sage, thyme and ½ tsp salt to a coarse mixture, using a pestle and mortar. Dry-fry, stirring, in a small pan over a low heat for 2–3 minutes, until toasted and browned. Stir through the flaked almonds and leave to cool.
7. After an hour, remove the casserole from the oven and transfer the chicken pieces to a plate.
8. Place the casserole over a medium heat and stir in the cornflour paste. Stir for a couple of minutes until the sauce thickens. Season with salt and pepper and return the chicken to the casserole. Stir through the chopped parsley.
9. Serve in warmed bowls, sprinkled with the chicken crumble if using.
Chicken casserole
Chicken with peas, mushrooms and celeriac mash
This is such an indulgent and delicious meal that you won’t feel like you’re on a diet at all. With its fresh, clean flavour, celeriac makes a good counterbalance to the rich and sweet umami chicken; it’s also lower in calories than mashed potato.
Serves: 4
Calories: 415 per serving
1 skinless chicken crown (750g), pre-poached in 500ml fresh chicken stock and 500ml water then cooled (see here)
40g dried porcini mushrooms
150ml boiling water
½ tbsp light olive oil
3 rashers of smoked back bacon (110g in total), cut into strips
2 banana shallots, finely diced
1 tbsp white wine vinegar
400ml fresh chicken stock (reserved from poaching the chicken)
300g button mushrooms, halved
150g frozen peas
2 tbsp cornflour, mixed to a paste with 2 tbsp water
A handful of flat-leaf parsley leaves, finely chopped
Sea salt and freshly ground black pepper
For the celeriac mash
1kg peeled and diced celeriac (1 medium-large)
4 tbsp semi-skimmed milk
1 tbsp low-fat vegetable spread
1. Have the poached chicken crown ready. Put the dried porcini in a small bowl, pour on the boiling water and leave to soak for 20 minutes.
2. For the mash, put the celeriac into a large pan, cover with water and add a generous pinch of salt. Bring to the boil, lower the heat and simmer for 15–20 minutes or until the celeriac is soft. Drain, then return the celeriac to the pan and mash well. Add the milk and vegetable spread; mash again. Season with salt and pepper to taste and set aside.
3. Heat a large non-stick saucepan over a high heat. Add the oil, then the bacon strips and cook for 3–4 minutes until browned and crispy. Add the shallots and cook for 3–4 minutes until softened.
4. Add the wine vinegar and let it bubble away, then pour in the stock and add the button mushrooms. Strain the porcini soaking liquor into the pan, then roughly chop the rehydrated porcini and add these too. Simmer for 5 minutes.
5. Take the chicken breasts off the bone and slice them thickly. Add to the pan along with the peas. Stir in the cornflour paste and cook, stirring, for 2 minutes or until the sauce has thickened. Season with salt and pepper to taste. Take the pan off the heat and stir through the chopped parsley.
6. Warm the celeriac mash over a low heat. Serve the chicken in bowls with the mash alongside.
Chicken with peas, mushrooms and celeriac mash
Greek kebabs
Greek kebabs are something I love to eat every time we go to Crete or Cyprus – two of my favourite holiday destinations. If the weather is good, you can conjure up those holiday vibes in your own back garden by whacking these kebabs on the barbecue to give them that authentic summery feel.
Serves: 4
Calories: 340 per serving
750g skinless, boneless chicken thighs, cut into 4cm pieces
2 tbsp finely chopped fresh oregano
4 garlic cloves, finely grated
Finely grated zest and juice of 1 lemon
1 tbsp extra virgin olive oil
1 large green pepper, cored, deseeded and cut into chunks
1 large red pepper, cored, deseeded and cut into chunks
2 beef tomatoes, halved and cut into wedges
1 red onion, cut into wedges
Olive oil spray
50g half-fat feta, crumbled
A handful of flat-leaf parsley leaves, finely chopped
Sea salt and freshly ground black pepper
For the dressing
1 tbsp extra virgin olive oil
1 tbsp red wine vinegar
1 tbsp water
20g pitted kalamata olives, finely chopped
1. Place the chicken pieces in a large bowl and add the oregano, garlic, lemon zest and juice, olive oil and some salt and pepper. Toss to coat the chicken then place in the fridge and leave to marinate for 1 hour.
2. Thread 3 pieces of chicken, 2 pieces each of green and red pepper, 2 tomato wedges and 2 onion wedges alternately onto each of 4 kebab skewers. Spray each skewer with a few sprays of oil.
3. Preheat the oven to fan 200°C/gas 6. Heat up your barbecue or a griddle pan over a high heat. Spray the griddle with a few sprays of oil. Cook the skewers on the barbecue or griddle for 5 minutes on each side, or until lightly charred.
4. Transfer the skewers to a baking tray and place in the oven for 10 minutes to finish cooking.
5. Meanwhile, for the dressing, in a small bowl, mix together the olive oil, wine vinegar, water and olives. Season with a little salt and pepper.
6. Transfer the cooked kebabs to a serving platter. Spoon over the dressing, crumble over the feta and sprinkle with parsley. Serve with a leafy salad.
THE LOWDOWN Removing the skin from chicken is a simple way to reduce fat and lower the calories.
Greek kebabs
Jerk chicken, cauliflower rice ’n’ peas
Using cauliflower rice instead of actual rice is a clever swap when you’re trying to cut back on calories. Cooking it in with the main dish allows it to take on all those delicious flavours. Packed full of fresh, filling ingredients, this is a really satisfying one-pan meal.
Serves: 4
Calories: 360 per serving
8 large skinless, bone-in chicken thighs (670g in total)
1 tbsp jerk seasoning
1 tsp flaky sea salt
Sunflower oil spray
1 large red onion, diced
1 large red pepper, cored, deseeded and diced
½ Scotch Bonnet chilli, deseeded and finely chopped
300g tomatoes, diced
500ml fresh chicken stock
400g tin kidney beans, rinsed and drained
600g cauliflower rice
2 handfuls of coriander leaves, roughly chopped
Sea salt and freshly ground black pepper
1. Remove any excess fat from the chicken thighs, then sprinkle both sides with the jerk seasoning and flaky salt.
2. Heat a large non-stick saucepan over a high heat. Spray each chicken thigh 2–3 times with oil and place in the pan, oiled side down. Spray the surface of the thighs with another 2–3 sprays of oil. Cook for 3 minutes on each side or until dark brown in colour (they won’t be cooked all the way through at this stage). Depending on the size of your pan, you may need to do this in a couple of batches. Remove the chicken from the pan and set aside.
3. Add the onion to the saucepan and cook for 2 minutes, then toss in the red pepper and chilli and cook for another 2 minutes. Stir in the diced tomatoes and cook for 4–5 minutes or until they start to break down.
4. Pour in the chicken stock, stir and then cook for 10 minutes or until the liquor has reduced by one-third. Add the chicken thighs and cook for 10 minutes.
5. Add the kidney beans and cauliflower rice, stir through and cook for a further 10 minutes or until the cauliflower is tender. Season to taste and stir through some of the coriander.
6. Serve in warmed bowls, scattered with the rest of the chopped coriander.
Jerk chicken, cauliflower rice ’n’ peas
Chicken with tomato, mascarpone and basil
Low-fat mascarpone gives this Italian-style dish a beautiful, rich creaminess. Some people are averse to using tomatoes and mascarpone together but the combination works really well and is a great alternative to high-calorie butter or cream sauces.
Serves: 2
Calories: 355 per serving
1 skinless chicken crown (750g)
500ml fresh chicken stock
500ml water
1 tsp olive oil
½ onion, finely chopped
2 garlic cloves, finely chopped
1 tbsp tomato purée
400g tin chopped tomatoes
1 tbsp chopped fresh oregano
2 tbsp chopped basil, plus extra leaves to garnish
1 tsp aged balsamic vinegar
50g reduced-fat mascarpone
A pinch of dried chilli flakes
Sea salt and freshly ground black pepper
150g fine green beans, steamed, to serve
1. Place the chicken crown, breast side down, in a medium saucepan and pour on the stock and water. If it’s not completely covered, top it up with more water. Bring up to a gentle simmer over a medium heat. Cook for 15 minutes, then turn the chicken over and cook for a further 10 minutes. Turn off the heat and leave the chicken to cool in the stock.
2. When cool, lift the chicken crown out of the pan; reserve 200ml of the stock. Using a sharp knife, carefully remove the cooked chicken breasts from the bone, keeping them whole.
3. Heat the oil in a frying pan over a medium heat. Add the onion and sauté for 5 minutes to soften, adding a splash of water if it starts to stick. Add the garlic and cook for 2 minutes. Stir in the tomato purée, chopped tomatoes, reserved chicken stock, oregano and some salt and pepper. Bring to a gentle simmer and cook for 10 minutes.
4. Add the chopped basil, balsamic vinegar and chicken breasts. Heat through for about 8 minutes on each side. Meanwhile, season the mascarpone with salt, pepper and chilli flakes, mixing well. Add to the pan and stir to combine with the sauce.
5. Transfer the chicken breasts to warmed plates and spoon on the sauce. Scatter with basil leaves and serve with steamed beans on the side.
Chicken with tomato, mascarpone and basil
Turkey and courgette burgers with mozzarella
I get how hard dieting can be – trust me, I’ve been right where you are. Sometimes a greasy burger smothered in cheese can be hard to resist. But stay strong! This lean turkey and mozzarella alternative tastes almost as good and it is so much better for you. Turkey is very low in fat but the grated courgette in the mix helps keep it moist.
Serves: 4
Calories: 605 per serving
345 without bun
500g turkey mince
500g grated courgette
2 tsp dried Italian herbs
2 tsp bicarbonate of soda
½ tsp dried chilli flakes
2 tbsp capers, roughly chopped
Olive oil spray
Sea salt and freshly ground black pepper
For the coleslaw
100g red cabbage, finely shredded
200g white cabbage, finely shredded
1 tsp salt
1 large carrot, grated
1 tsp toasted fennel seeds, ground
1 tbsp white wine vinegar
60g Greek yoghurt (0% fat)
2 tbsp half-fat mayonnaise
To serve
4 slices of half-fat mozzarella (30g each)
4 large wholemeal burger buns, toasted (optional)
4 thick slices of beef tomato
50g rocket leaves
1. Put the turkey mince into a large bowl. Take the grated courgette in handfuls and squeeze well to remove excess water, before adding to the bowl. Toss in the dried herbs, bicarbonate of soda, chilli flakes and capers, season with salt and pepper and mix well.
2. Divide the mixture into 4 equal portions and shape into burgers. Place on a baking tray lined with baking parchment and refrigerate while you make the slaw.
3. Put all the cabbage into a bowl, sprinkle with the salt and mix well. Leave to stand for 20 minutes, then rinse thoroughly and drain well. Mix in the other coleslaw ingredients.
4. Preheat the oven to fan 220°C/gas 7. Remove the tray of burgers from the fridge and spray each one with a couple of sprays of oil. Cook on the top shelf of the oven for about 12 minutes until golden brown and cooked through.
5. Lay a slice of mozzarella on each burger and cook for a further 4–5 minutes or until the cheese has melted.
6. Place a turkey burger inside each bun, if serving. Top with a slice of tomato and a handful of rocket leaves, then close the bun lids. Serve with the coleslaw on the side.
THE LOWDOWN Bicarbonate of soda is added to tenderise the meat and keep it juicy. Turkey can dry out quickly so it’s worth adding a tenderiser such as this.
Turkey and courgette burgers with mozzarella
Chicken tikka masala
It may be Britain’s favourite curry but grabbing a takeaway every week is a sure-fire way to pile on the pounds, as it’s usually full of cream, oil and ghee. This is a lighter version that takes away the fat and calories, but still delivers on taste. Serving it with a raw Indian-style salad makes this an all-round fresh and delicious dish.
Serves: 4
Calories: 640 per serving
350 without rice
1 large skinless chicken crown (1kg)
Sea salt and freshly ground black pepper
For the marinade
Juice of ½ lemon
5cm piece of ginger, finely grated
4 large garlic cloves, grated
2 tbsp medium Madras curry powder
2 heaped tsp smoked paprika
A large pinch of salt
100g Greek yoghurt (0% fat)
For the curry sauce
1 tbsp sunflower oil
2 large onions, finely chopped
2 large garlic cloves, grated
2.5cm piece of ginger, finely grated
1 tsp ground turmeric
2 tsp paprika
2 tsp ground coriander
1 tbsp tomato purée
400g tin chopped tomatoes
300ml water
1 large red pepper, cored, deseeded and chopped
1 large green pepper, cored, deseeded and chopped
150g natural yoghurt (0% fat)
2 tbsp finely chopped coriander
For the katchumber salad
1 small red onion, finely diced
2 large tomatoes, diced
1⁄3 cucumber (150g), diced
Juice of ½ lime
1 tsp chaat masala
To serve
Coriander leaves, roughly torn
320g basmati rice, cooked with salt and a pinch of saffron strands (optional)
1. Place the chicken in a large bowl or other non-reactive dish and slash the chicken breasts. For the marinade, mix all the ingredients together in a small bowl. Spread the marinade all over the crown. Cover with cling film and place in the fridge to marinate overnight, or for a minimum of 4 hours.
2. When you’re ready to cook the chicken, preheat the oven to fan 120°C/gas ½. Place the marinated chicken in a roasting dish and spoon over any remaining marinade. Cook in the oven for 2 hours. (It won’t be cooked right through at this stage.)
3. Meanwhile, make the curry sauce. Heat the oil in a large sauté pan. Toss in the onions and cook for 10 minutes or until they are golden brown, adding a splash of water to the pan if they begin to stick. Add the garlic and ginger with a splash of water, stir well and cook for 1 minute. Add the spices with some salt and pepper and cook for another minute.
4. Stir in the tomato purée and cook for a further minute, then tip in the tinned tomatoes and pour in the water. Bring to the boil, reduce the heat to a gentle simmer and cook for 5–10 minutes. Add the chopped peppers and cook for a further 5 minutes, then remove the pan from the heat.
5. Take the chicken out of the oven. Wave a cook’s blowtorch over the surface until the marinade has slightly blackened in places. Set aside to rest for 10 minutes.
6. For the katchumber salad, mix everything together in a bowl and set aside (no need to chill).
7. Take the chicken breasts off the bone and cut the meat into chunks, about 2.5cm. Reheat the curry sauce, then add the chicken and simmer for about 5 minutes, until the pieces are cooked through. Stir through the yoghurt and chopped coriander. Taste to check the seasoning.
8. Serve scattered with coriander, with saffron rice, if you like, and the katchumber salad alongside.
Chicken tikka masala
Thai green chicken curry
This is a tasty alternative to a takeaway, with plenty of interesting textures from the crunchy veg and bamboo shoots. The fiery ginger and Thai curry paste are perfectly balanced by the creamy, cooling coconut milk.
Serves: 4
Calories: 455 per serving
1 skinless chicken crown (750g), pre-poached in 500ml fresh chicken stock and 500ml water then cooled (see here)
1 tbsp vegetable oil
3 medium onions, cut into large dice
6 garlic cloves, finely chopped
7.5cm piece of ginger, julienned
4 tbsp good-quality Thai green curry paste (80g)
700ml fresh chicken stock (include the stock reserved from poaching the chicken)
100ml tinned full-fat coconut milk
1 tbsp fish sauce
1 tbsp oyster sauce
4 kaffir lime leaves, finely sliced
2 large green peppers, cored, deseeded and cut into large dice
200g fine green beans, halved
2 courgettes, cut into large dice
225g tin bamboo shoots, drained
3 heaped tbsp cornflour, mixed to a paste with 3 tbsp water
Chopped coriander, to finish (optional)
1. Take the chicken breasts off the bone and cut the meat into chunks, about 2.5cm.
2. Heat the oil in a large non-stick saucepan. When hot, add the onions and cook for 10 minutes or until they are softened and starting to brown, adding a splash of water if they start to stick.
3. Toss in the garlic and ginger and sauté for 2–3 minutes, then stir in the curry paste and cook, stirring frequently, for 2 minutes or until fragrant.
4. Add the chicken stock, coconut milk, fish sauce, oyster sauce and lime leaves. Bring to the boil and let the stock simmer for 5 minutes then toss in the peppers, green beans and courgettes, and cook for 5 minutes.
5. Add the chicken and bamboo shoots, then stir in the cornflour paste. Cook, stirring, for a couple of minutes until the liquor thickens.
6. Serve the curry in warmed big bowls, scattered with chopped coriander if you like.
Thai green chicken curry
Chicken satay
Satay sauce is usually high in calories but this is a lighter version using just enough agave to bring that lovely sweetness to the dish. Make sure you give the chicken enough time to marinate and absorb all the amazing bold flavours before you slow-roast it, which keeps it nice and moist.
Serves: 2
Calories: 235 per serving
1 skinless chicken crown (750g)
For the marinade
15g galangal root, finely chopped
2 lemongrass stems, finely sliced
1 tsp light soy sauce
1 tsp fish sauce
2cm piece of fresh turmeric root, chopped
1 long red chilli, sliced
1 shallot, chopped
Juice of 1 lime
For the satay sauce
1 tbsp crunchy peanut butter
1½ tbsp boiling water
1 tsp Sriracha hot sauce
½ tsp agave
1 tsp light soy sauce
To serve
120g cucumber, diced
1. For the marinade, blitz all the ingredients together in a small food processor until smooth.
2. Line a baking tray with baking parchment. Slash the breasts of the chicken crown and place on the lined tray. Spread the marinade over both sides of the chicken crown and rub into the slashes. Leave to marinate in the fridge for 4 hours, or overnight.
3. When you’re ready to cook the chicken, preheat the oven to fan 100°C/gas ¼. Cook the chicken on the middle shelf for 1 hour, then remove. Increase the oven temperature to fan 220°C/gas 7.
4. When the oven is hot, roast the chicken crown on the top shelf for 30 minutes or until cooked through. Remove from the oven and wave a cook’s blowtorch over the surface until charred and blackened in places. Leave to rest for 10 minutes.
5. Meanwhile, put the ingredients for the satay sauce in a small saucepan and bring to a simmer, stirring occasionally, then take off the heat.
6. Using a sharp knife, carefully remove the whole chicken breasts from the crown. Serve with the crunchy cucumber and satay sauce alongside.
THE LOWDOWN Marinating the chicken overnight ensures the meat will be beautifully tender, juicy and full of flavour.
Chicken satay
Chicken and mushroom filo crunch
Filo delivers a satisfying pastry crunch, which works so well with the rich umami mushroom filling in these moreish parcels. Dried mushrooms are huge on flavour so keep a tub on hand to enrich soups, stews and ragu sauces.
Serves: 6
Calories: 330 per serving
1 skinless chicken crown (650g)
500ml fresh chicken stock
500ml water
50g dried shiitake mushrooms
400ml just-boiled water
200g button mushrooms, halved
1 tbsp thyme leaves
6 spring onions, sliced
Finely grated zest of 1 lemon
1 tbsp cornflour
200g half-fat crème fraîche
1 tbsp liquid aminos
6 filo sheets
Olive oil spray
1 tsp nigella seeds
Sea salt and freshly ground black pepper
1. Place the chicken crown, breast side down, in a medium saucepan. Cover with stock and water, topping up with more water if needed, and bring to a gentle simmer over a medium heat. Cook for 15 minutes, then turn the chicken over and cook for a further 10 minutes. Turn off the heat and leave the chicken to cool in the stock.
2. Meanwhile, put the dried shiitake in a bowl, pour on the hot water and leave to soak for 20 minutes.
3. Strain the mushroom soaking liquor into a saucepan. Chop the rehydrated shiitake and add them to the pan, along with the button mushrooms and thyme. Bring to a gentle simmer and cook for 20 minutes or until the liquid has reduced to a glaze. Leave to cool.
4. Preheat the oven to fan 200°C/Gas 6. Line a baking tray with baking parchment. Lift the chicken out of the stock and pat dry with kitchen paper. Take the meat off the bone and cut into 2cm dice.
5. Place the diced chicken in a bowl with the cooled mushrooms, spring onions, lemon zest, cornflour, crème fraîche and liquid aminos. Mix together well and season with salt and pepper.
6. Divide the filling into 6 portions. Spray a sheet of filo lightly with oil, put a filling portion in the middle and shape it into a log. Wrap in the filo, folding the ends in to seal and form a parcel. Repeat with the rest of the filo and filling to make 6 parcels.
7. Place the filo rolls on the lined baking tray and spray the surface of each one with a little more oil. Sprinkle with black pepper and nigella seeds and bake in the oven for 20 minutes. Serve straight away, with a watercress salad on the side.
Chicken and mushroom filo crunch
Turkey ragu with white cabbage linguine
This is basically a light version of spaghetti Bolognese using turkey mince, which is roasted for extra flavour and texture, and replacing pasta with tasty shredded cabbage linguine.
Serves: 4
Calories: 550 per serving
1kg turkey mince
1 tbsp light olive oil
2 large onions, finely diced
150g carrots, diced
100g celery, diced
6 garlic cloves, finely grated
2 tbsp caraway seeds
2 tbsp dried herbes de Provence
3 tbsp tomato purée
200ml red wine
2 x 400g tins chopped tomatoes
1.25 litres fresh chicken stock
600g white cabbage, cored and shredded into long, thin strips
120ml water
A handful of basil leaves, roughly chopped
Sea salt and freshly ground black pepper
1. Preheat the oven to fan 180°C/Gas 4. Line a deep, lipped baking tray with baking parchment.
2. Spread the turkey mince out evenly on the lined baking tray and cook on the top shelf of the oven for 40 minutes, breaking it up well with a wooden spoon every 10 minutes. It should have a dark, even colour and resemble large coffee granules. Remove and set aside.
3. Heat the oil in a large non-stick saucepan over a medium heat. Add the onions and cook for about 10 minutes or until softened, then add the carrots and celery and cook for 5 minutes. Add the garlic and cook for another 2 minutes, then sprinkle in the caraway seeds and dried herbs. Cook for 1 minute, then add the tomato purée and cook, stirring, for another minute.
4. Pour in the red wine and let it bubble away. Add the tomatoes and chicken stock, bring to a simmer, then add the turkey to the pan. Simmer very gently for 45 minutes or until you have a thick ragu.
5. Meanwhile, put the cabbage into a large bowl, sprinkle liberally with salt and mix well with your hands. Leave for 20 minutes.
6. Rinse the cabbage thoroughly and drain well. Heat a non-stick pan over a medium heat. Add the cabbage with the water and stir until it wilts; drain.
7. Fold the basil through the turkey ragu and serve piled on top of the cabbage linguine.
THE LOWDOWN Salting the cabbage softens it slightly, yet it still retains a good level of crunch.
Turkey ragu with white cabbage linguine
Chicken biryani
Replacing some of the rice in a classic biryani with cauliflower rice and a ton of veg means you get to eat a massive portion! Surely a total winner when you’re watching the scales? Keep the chicken pieces chunky for an even more satisfying one-pot meal.
Serves: 4
Calories: 455 per serving
1 skinless chicken crown (650g)
500ml fresh chicken stock
500ml water
150g basmati rice
1 tbsp vegetable oil
2 large onions, finely chopped
4 garlic cloves, finely chopped
4cm piece of ginger, finely grated
A small handful of curry leaves (ideally fresh, but dried will do)
2 pinches of saffron strands
2 tbsp medium Madras curry powder
1 tbsp garam masala
1 tsp flaky sea salt
200g tomatoes, diced
200g carrots, finely diced
200g green beans, finely sliced
200g cauliflower, grated
Sea salt and freshly ground black pepper
Coriander leaves, roughly chopped, to serve
1. Place the chicken crown, breast side down, in a medium saucepan. Cover with the stock and water, topping up with more water if needed, and bring to a gentle simmer over a medium heat. Cook for 15 minutes, then turn the chicken over and cook for a further 10 minutes. Turn off the heat and leave the chicken to cool in the stock.
2. When cool, lift the chicken crown out of the pan and take the meat off the bone. Cut the chicken into large cubes, about 3.5cm, and reserve 750ml of the stock. Set aside.
3. Meanwhile, put the rice into a bowl, fill it with water and swish the rice around with your hands to release the starch. Drain the rice and repeat the process twice more, or until the water is clear and the starch is removed. Drain and set aside.
4. Heat a large non-stick saucepan over a high heat. Add the oil, followed by the onions and sauté for 5 minutes or until softened, adding a splash of water if they start to stick. Add the garlic, ginger and curry leaves and cook for a further 2 minutes.
5. Turn the heat down to medium-low and stir in the saffron, curry powder, garam masala and salt. Cook, stirring, for 1 minute, then add the tomatoes and cook for a further 2 minutes. Now add the rice, carrots, reserved chicken stock and some salt and pepper. Bring to a gentle simmer, cover and cook for 10 minutes. Remove the lid and stir well.
6. Add the chicken, green beans and cauliflower, stir gently to combine and put the lid back on. Cook at a low simmer for 8–10 minutes, or until the rice is cooked and the liquor has reduced down. The beans should retain a slight crunch. Serve in warmed bowls, scattered with coriander.
Chicken biryani
Southern-style chicken with potato salad
Everybody likes fried chicken! This version has all the flavour you associate with fried chicken but much less fat because it is baked not fried. Put the chicken to marinate a day ahead if you can, so it becomes really juicy. The low-fat herby potato salad is a great accompaniment.
Serves: 4
Calories: 510 per serving
385 without potato salad
12 boneless, skinless chicken thighs (1kg in total)
75g plain flour
1 tsp garlic salt
1 heaped tsp smoked paprika
1 tsp dried thyme
Sunflower oil spray
Flaky sea salt and freshly ground black pepper
For the marinade
200ml low-fat buttermilk
1 tbsp Worcestershire sauce
½ tsp freshly ground black pepper
1 tsp flaky sea salt
½ tsp onion powder
½ tsp dried thyme
½ tsp dried oregano
½ tsp dried sage
¼ tsp white pepper
For the herby potato salad
600g new potatoes
2 tbsp Greek yoghurt (0% fat)
1 heaped tsp low-fat mayonnaise
1 tsp Dijon mustard
1 tsp white wine vinegar
40g cornichons, finely chopped
2 tbsp each finely chopped chives, flat-leaf parsley and mint
1. Remove any excess fat from the chicken thighs. Mix the marinade ingredients together in a large bowl, add the chicken and turn to coat. Place in the fridge to marinate overnight, or for at least 4 hours.
2. For the salad, put the new potatoes into a pan of cold water, bring to the boil and cook for about 20 minutes, until tender; drain. Leave to cool. In a small bowl, mix the yoghurt, mayonnaise, mustard and wine vinegar together.
3. When you’re ready to cook the chicken, preheat the oven to fan 240°C/Gas 10. Line a large baking tray with baking parchment.
4. Mix the flour, garlic salt, smoked paprika, thyme and 1 tsp each flaky salt and ground black pepper together in a shallow bowl. Dip each marinated chicken piece into the flour mix and turn to coat well on all sides. Place on the lined baking tray.
5. Spray each piece of chicken 4 or 5 times with the spray oil. Cook on the top shelf of the oven for 20–30 minutes or until crispy, browned and cooked through. To test, poke the thickest part of the thigh with a skewer – the juices should run clear.
6. To assemble the salad, halve the cooled potatoes and place them in a serving bowl. Add the yoghurt dressing and turn to coat, then stir through the rest of the ingredients, adding salt and pepper to taste. Serve with the hot Southern-style chicken thighs.
THE LOWDOWN A good potato salad is versatile – perfect for barbecues and with salads and cold meats. This one swaps high-calorie mayo for a delicious herby dressing, made with low-fat mayo and 0% fat Greek yoghurt.
Southern-style chicken with potato salad
Piri piri chicken with pickled radishes
This is hot, hot, hot! It makes a great spicy alternative to a simple roast chicken, so why not have it instead of your traditional Sunday lunch? You will need to begin the day before in order to pickle the radishes and marinate the chicken.
Serves: 4
Calories: 375 per serving
1 skinless whole chicken (2kg)
For the piri piri sauce
4 long red dried chillies
100ml red wine vinegar
1 large red pepper
5 long red chillies, roughly chopped
6 garlic cloves, sliced
2 tsp hot smoked paprika
1 tsp dried oregano
1 tsp dried thyme
2 tsp flaky sea salt
1 tsp granulated sweetener
Juice of 2 lemons
For the pickled radishes
200g radishes, halved
1 tbsp flaky sea salt
2 star anise
1 tsp coriander seeds
200ml red wine vinegar
1 tbsp granulated sweetener
To serve (optional)
1. First prepare the radishes, put them into a bowl, sprinkle with the salt and leave to stand for 2 hours. Wash off the salt and drain well. Put the star anise, coriander seeds, wine vinegar and sweetener into a small pan. Bring to a gentle simmer over a medium heat, then pour over the radishes. Leave to cool, then place in the fridge to pickle overnight.
2. To make the piri piri sauce, put the dried chillies and wine vinegar into a small saucepan, bring to a simmer then turn off the heat. Leave to stand for 15 minutes to rehydrate the chillies.
3. Meanwhile, spear the stalk of the red pepper with a fork and turn the pepper over the flame of a gas hob (or use a cook’s blowtorch) until blistered and blackened all over. Place in a small bowl, cover with cling film and leave for 5 minutes.
4. Put the remaining sauce ingredients into a food processor with the wine vinegar and rehydrated chillies. Uncover the red pepper and remove all the skin and seeds. Add the pepper flesh to the processor and blitz thoroughly – it will be quite a loose mixture but you don’t want any large bits.
5. Put the chicken into a large bowl or non-reactive dish and score all over (including the underside and legs), making the cuts about 1cm deep and 2.5cm apart. Pour the piri piri sauce over the chicken and massage well. Cover with cling film and leave to marinate in the fridge for at least 4 hours, ideally overnight.
6. When you’re ready to cook the chicken, remove the cling film and leave at room temperature for an hour. Preheat the oven to fan 100°C/Gas ¼.
7. Place the chicken in a roasting tray and cook in the oven for 1½ hours. Remove and baste well with the sauce. Turn the oven up to fan 220°C/Gas 7. When it is hot, roast the chicken for 40–45 minutes. Remove and rest, covered with foil, for 10 minutes.
8. Carve the chicken and serve with the pickled radishes, and a salad of lettuce with citrus dressing for a cooling contrast if you like.
THE LOWDOWN Scoring the chicken before cooking ensures that the piri piri flavour goes into the meat not just on the outside.
Piri piri chicken with pickled radishes
Chicken with fennel, garlic and tomatoes
This traybake is full of big Mediterranean flavours from the fennel, garlic and rosemary. Don’t be put off by the huge amount of garlic – it mellows and sweetens beautifully as it roasts. Cooking the chicken low and slow keeps it deliciously moist without shrinkage, so the portions are satisfyingly substantial.
Serves: 3–4
Calories: 580–435 per serving
1 whole chicken (1.75kg)
1 large red onion, cut into 6 wedges
1 large brown onion, cut into 6 wedges
2 fennel bulbs, cut into thick wedges
20 garlic cloves, peeled but left whole
4 sprigs of rosemary, leaves stripped and finely chopped
200ml fresh chicken stock
Olive oil spray
200g cherry tomatoes on the vine
½ tsp onion powder
¼ tsp paprika
Sea salt and freshly ground black pepper
1. Preheat the oven to fan 120°C/Gas ½.
2. Place the chicken in a roasting tray and cook in the oven for 2 hours. (It won’t be cooked through at this stage.) Remove from the oven and allow to rest for 30 minutes. Increase the oven temperature to fan 220°C/Fan 7.
3. While the oven is heating up, lay the onions, fennel and garlic in another roasting tray. Sprinkle with half the rosemary and season with salt and pepper. Pour on half the chicken stock and spray the veg 20 times with oil. Cook on the top shelf of the oven for 15 minutes.
4. Meanwhile, remove all the skin from the chicken and joint into 6 pieces. Remove the backbone but keep the ribcage in place on the two breast pieces. Blowtorch the chicken until lightly charred.
5. Remove the roasted veg from the oven and nestle the chicken pieces into the tray. Add the cherry tomatoes and pour on the remaining chicken stock. Sprinkle over the onion powder, paprika and the rest of the rosemary.
6. Spray each piece of chicken 4 times with oil and season with a little more salt and pepper. Return to the oven and bake for a further 20 minutes or until the chicken pieces are cooked through. To test, insert a skewer into the thickest part – the juices should run clear. Serve straight from the tray.
Chicken with fennel, garlic and tomatoes
Turkey san choy bow
This super-tasty dish, packed with Asian flavours, is usually made with beef or pork but this version uses turkey mince, which is lower in fat. Lettuce leaf cups keep it low in cals and provide a cooling crunch alongside the salty spiced meat.
Serves: 4
Calories: 260 per serving
1 tbsp vegetable oil
½ onion, finely sliced
2 garlic cloves, finely chopped
2.5cm piece of ginger, finely grated
1 red chilli, finely chopped
500g turkey mince
1 large carrot, julienned
1 courgette, julienned
125g baby chestnut mushrooms, quartered
75g tinned water chestnuts, sliced
2 tbsp light soy sauce
1 tbsp oyster sauce
2 tbsp rice wine vinegar
100g bean sprouts
6 spring onions, finely sliced on an angle
A handful of coriander leaves, chopped
4 baby gem lettuce, leaves separated
1. Heat a large non-stick wok over a high heat and add the oil. When it is very hot, add the onion, garlic, ginger and chilli and cook for 1–2 minutes.
2. Add the turkey mince to the wok and stir-fry for 5–10 minutes, until it is just starting to brown, breaking up the mince with a wooden spoon as it cooks.
3. Toss in the carrot, courgette, mushrooms and water chestnuts and stir-fry for another 2 minutes. Add the soy sauce, oyster sauce and rice wine vinegar and cook for 2 minutes or until the liquor has bubbled away.
4. Stir through the bean sprouts, spring onions and chopped coriander and take off the heat.
5. Serve with the little gem leaves alongside to use as lettuce cups.
Turkey san choy bow