Oven Crisp Chicken Wings

This is one of those recipes that actually works!!! Didn't take long to mix the flour and spices, then pop in the oven. I sprayed with olive oil spray instead of rolling in butter, and they came out so crisp. Even after being refrigerated, they were still crispy! Great/ simple

Thai chicken curry

A low-cal curry that adds fragrance and flavour to any night of the week.

Indian chicken & spicy mash

Preheat the grill to medium-high. Put all the potatoes and the turmeric (if using) in a large pan of water. Bring to the boil, then reduce the heat and simmer for 15 min or until tender. Meanwhile, preheat the grill to medium-high. Cut a few slits in the top of each chicken breast, then brush with the mango chutney. Grill for 6 min on each side or until cooked through. Drain the potatoes, then return to the pan and set aside. In a small pan, heat the curry paste for 1 min, then spoon over the potatoes with the yogurt. Mash until smooth and combined, then serve with the chicken and broccoli.

Roasted lemon chicken

Preheat the oven to 200ºC/fan 180ºC/gas 6. In a large frying pan, heat 1tsp of the oil, then add the chicken and sear on each side until lightly golden. Transfer the seared chicken to a large shallow casserole or ovenproof dish, then add the chopped potatoes, butternut squash, garlic cloves and lemon wedges to the dish. Scatter with the thyme, then season with ground black pepper and drizzle with the remaining oil. Toss to coat, then roast for 30 min, turning once, or until the vegetables are golden and tender and the chicken cooked through. To serve, divide the roasted chicken and vegetables among 4 plates, then scatter with the rocket. Nutrition per serving 315kcal 32g 9.4g 1.8g 4.9g 6.5g 0.3g 103mg 28.7g 2.6mg Read more on how we calculate nutrition. User Rating 0 (0 votes) Leave a comment You must be logged in to post a comment.

Couscous with six vegetables

Heat the oil in a large pan over a medium heat. Add the onions and cook for 5 min until golden. Add the tomatoes, stock, chilli flakes, sultanas and carrots. Bring to the boil, then reduce the heat and simmer, covered, for 10 min. Meanwhile, put the broad beans in a bowl, cover with boiling water, then stand for 1 min. Drain, then rinse under cold running water. Peel off the outer skin and discard. Set the beans aside. Put the couscous in a medium bowl and mix with the lemon zest and juice. Pour over 430ml boiling water, cover and leave for 2–3 min until the water is completely absorbed. Fluff with a fork, then stir through the parsley. Add the cabbage, courgettes, chickpeas and broad beans to the pan with the tomato mixture and cook for a further 5 min. 5 Top the couscous with the veg mixture, garnish with extra parsley, then serve with the yogurt to spoon over.

Chicken & mushroom rigatoni

Cook the pasta according to the pack instructions. Meanwhile, spray a large non-stick frying pan with a little oil and heat on medium-high. Cook the mushrooms for 5 min or until golden and the liquid evaporates. Drain the pasta and season with ground black pepper, then toss with the mushrooms and the remaining ingredients. Serve sprinkled with more ground black pepper.

Salmon & spinach frittata

Preheat the grill. Spray a large ovenproof frying pan with a little oil and set on the hob over a low heat. Add the leek, pepper and potatoes and cook, covered, for 5–8 min until soft. Add the spinach and stir to wilt. Lightly whisk the eggs and milk in a bowl. Add the dill, feta and salmon. Season with black pepper, then pour the mixture over the veg. Cook over a medium heat for 5 min or until nearly set. Put the frying pan under the grill for a few min or until the frittata is golden on top and fully set. Cool for 5 min, then cut into wedges. Serve with the salad leaves, tomatoes and cucumber, garnished with extra dill.

Halloumi bruschettas

Heat a griddle pan to high. Spray a little oil on both sides of the veg and cook, in batches, for 2–3 min on each side until charred. Transfer to a plate and keep warm. Spray the halloumi all over with oil, then add to the pan and cook for 1 min on each side or until charred and soft. Transfer to a plate and keep warm. Spray the bread on both sides with oil and toast in the pan for 1–2 min on each side until crisp. Transfer to a board, rub one side of each slice with the garlic, then spoon over the tomatoes. Top with the grilled vegetables and halloumi, scatter over the basil and season with ground black pepper. Serve straightaway

Grilled chicken salad with ginger dressing

Put the dressing ingredients, including the coriander stalks, in a small saucepan with 4tbsp water and bring to the boil. Take off the heat and set aside to cool. Pour half the dressing into a small sterilised jar and put in the fridge. Put the chicken in a shallow dish and pour over the remaining dressing. Cover, then put in the fridge to marinate for 20 min or until ready to cook. Heat the grill to medium. Cook the chicken for 2–3 min on each side until cooked through. Transfer to a clean chopping board and keep warm. Meanwhile, toss the spring onions, courgettes and peppers in a mixing bowl with the sunflower oil. Grill the veg for 5–7 min, turning, until tender. Thinly slice the chicken, then toss with the spinach, tomatoes, chilli, coriander leaves, the grilled veg and the reserved dressing. Serve with the bread rolls.

Chunky chicken & avocado salad

Put the potatoes in a large pan, cover with water and boil for 12–15 min until tender. Drain, allow to cool slightly, then cut in half. Meanwhile, spray a non-stick frying pan with a little oil and set over a high heat. Add the chicken and stir-fry for 3–4 min until cooked. Remove from the heat and keep warm. In a large bowl, gently mix together the sweetcorn, rocket, avocado, spring onions, tomatoes, parmesan and halved potatoes. Combine the dressing ingredients in a small bowl or jug. Divide the salad among 4 serving bowls, then top with the chicken and drizzle over the dressing. Season with ground black pepper, if you like, then serve.

Chickpea & coriander burgers

Whiz the chickpeas in a food processor until they resemble breadcrumbs. Spray a large non-stick frying pan with oil and set over a medium heat. Cook the onion for 5 min, then add the curry paste and cook, stirring, for 1 min or until fragrant. Add the sweet potatoes and cook for 3 min. Add the mixture to the chickpeas in the food processor, then add 75g of the oats, the coriander and the egg. Pulse to combine. Dust your hands with flour, then shape the mixture into 6 flat burgers. Put the remaining oats in a dish, then add the burgers and turn to lightly coat. Chill in the fridge for 30 min to firm up. Heat the olive oil in a large non-stick frying pan over a medium-high heat, then add the burgers and cook for 3–4 min on each side until golden and cooked through. Remove from the pan and drain on kitchen paper. Fill each roll with hummus, a burger, a cheese slice, lettuce leaves and beetroot slices, and a dollop of hummus.

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