Chicken Recipes

MIDDLE EASTERN CHICKEN

  Chicken with a lemony tomato flavor.

  Serves 4

  INGREDIENTS:

  •   1½ pounds chicken breast fillets
  •   6 tbsp. olive oil
  •   8 cloves garlic
  •   Freshly squeezed lemon juice, about 2 juicy lemons
  •   1 tbsp. heavy cream
  •   4 tbsp. tomato sauce
  •   1 pound green beans

  DIRECTIONS:

  1.     Finely chop the garlic and dice the chicken into bite sized pieces.
  2.     In a small bowl mix together the oil, lemon juice and the tomato sauce.
  3.     Place the chicken into a bowl and pour the oil mixture over it, rubbing it into the pieces of chicken with your hands.
  4.     Cover the bowl with plastic wrap and put it into the fridge to marinate for about an hour – you could leave it overnight if you wished.
  5.     When you are ready to cook, place a skillet on the stove over a high heat. When hot add the chicken and marinade.
  6.     Brown off over the high heat and then turn the heat down and let the chicken cook for another 20 minutes or so, stirring occasionally.
  7.     While the chicken is cooking, prepare and cook the green beans as you like them.
  8.     Just before serving add the cream to the chicken and stir in well.
  9.     Leave to simmer for a few more minutes.
  10.     Serve hot with the green beans.

  Nutritional Facts per portion: Calories 564, Fat 35.2g, Carbohydrate 11.0g, Dietary Fiber 4.2g, Net Carbs 6.8g, Protein 51.9g.


CREAMY HERB CHICKEN

  Delicious chicken with tarragon and white wine!

  Serves 4

  INGREDIENTS:

  •   6 tbsp. butter
  •   2 small onions, thinly sliced
  •   2 cloves garlic, finely chopped
  •   ½ cup chicken broth
  •   ½ cup dry white wine
  •   ½ cup heavy cream
  •   8 ounces cream cheese (full cream)
  •   1 tsp. dried tarragon
  •   1 tsp. French herb seasoning
  •   1 tsp. chicken spice
  •   4 uncooked chicken breasts

  DIRECTIONS:

  1.     Preheat the oven to 350°F.
  2.     Grease an oven proof dish using a little of the butter.
  3.     Place a skillet over a medium heat and add 2 tbsp. butter.
  4.     Sauté the onions, garlic and tarragon in the butter until soft.
  5.     Remove and set aside.
  6.     Add 2 more tbsp. butter to the skillet and over a low heat, add the wine and cheese.
  7.     Stir until well mixed and then add the cream and spices.
  8.     Pour the chicken broth into the dish and add the chicken breast.
  9.     Spoon over the onion mixture followed by the cheesy cream
  10.     Bake for about 50 minutes until cooked through and bubbly.
  11.     Serve.

  Nutritional Facts per portion: Calories 781, Fat 55.8g, Carbohydrate 6.6g, Dietary Fiber 0.7g, Net Carbs 5.9g, Protein 56.5g.


EXTRA QUICK CHEESY CHICKEN

  A superbly quick tomato and chili chicken dish to prepare for your family and friends!

  Serves 8

  INGREDIENTS:

  •   4 tbsp. butter
  •   2 medium onions, finely chopped
  •   4 cloves garlic, minced
  •   8 large chicken breast fillets
  •   2 x 12 ounce cans chopped tomatoes with chili
  •   8 ounces full fat cream cheese, diced
  •   ½ cup whipping cream
  •   ½ cup chicken broth
  •   ½ tsp. cayenne pepper
  •   2 tsp. dried cumin
  •   2 tsp. salt
  •   Grated cheddar cheese to garnish

  DIRECTIONS:

  1.     Wash and pat dry chicken breasts, slice thickly
  2.     In a non-stick skillet, over medium heat, melt the butter and sauté the onions and garlic until tender.
  3.     Add the chicken slices, and cook on both sides until the juices run clear.
  4.     Turn the heat down to low, and add the tomatoes and chili.
  5.     Cover, and allow chicken to simmer for 10 minutes.
  6.     Add the spices, cream cheese and cream.
  7.     Stir until the cheese is melted and chicken and vegetables are coated.
  8.     Add broth to thin the sauce if it is too thick.
  9.     Season with salt to taste.
  10.     Serve hot topped with some grated cheddar cheese.

  Nutritional Facts per portion: Calories 561, Fat 32.2g, Carbohydrate 7.6g, Dietary Fiber 1.7g, Net Carbs 5.9g, Protein 58.1g.


NOODLES AND CHICKEN

  Tofu noodles add variety to your chicken meals! Add some delicious cheese, spinach and bacon and you have a meal fit for a king!

  Serves 4

  INGREDIENTS:

  •   1 pound shirataki noodles
  •   1 large fresh egg
  •   1 cup cheddar cheese
  •   ½ cup mascarpone cheese
  •   ½ cup sour cream
  •   ½ tsp. each salt and pepper
  •   1 cup chopped spinach
  •   Chicken breast 8 ounces, cooked and chopped
  •   1 ounce bacon, cooked and chopped
  •   3 tbsp. parmesan cheese
  •   Butter for greasing

  DIRECTIONS:

  1.     Pre-heat the oven to 350°F.
  2.     Prepare a 3 pint casserole dish by greasing with a little butter.
  3.     In a large colander rinse the noodles very well in hot water. You will have to do this several times to ensure they smell fresh.
  4.     Chop up any long noodles into bite sized pieces. Leave small shapes whole.
  5.     Once rinsed dry the noodles with a paper towel.
  6.     Using a non-stick pan continue the drying process by tossing the noodles in the dry pan until all the moisture has evaporated.
  7.     Set the noodles aside.
  8.     In a large bowl beat the egg and then stir in the cheeses, sour cream and spices until well mixed.
  9.     Gently mix in the chicken, spinach and bacon.
  10.     Add the dried noodles and then pour everything into the prepared casserole dish.
  11.     Sprinkle the top with the parmesan cheese and bake for about 25 minutes until bubbly.
  12.     Brown the cheese under the broiler if wished.

  Nutritional Facts per portion: Calories 417, Fat 27.2g, Carbohydrate 7.2g, Dietary Fiber 2.8g, Net Carbs 4.4g, Protein 36.4g.


CHICKEN AND SAUSAGE BAKE

  With mushrooms and cream this dish hints of a stroganoff! Serve it with cabbage for a low car. Meal but with noodles for those who can eat them!

  Serves 4

  INGREDIENTS:

  •   6 ounces Italian spicy chicken sausage
  •   6 ounces chicken, cooked and chopped
  •   1 small onion, chopped
  •   6 ounces mushrooms, sliced
  •   4 ounces cream cheese
  •   ½ cup heavy cream
  •   ½ cup water mixed with ½ cup dry white wine
  •   Pinch each chili flakes, salt and pepper
  •   1 tsp. vegetable oil
  •   3 cups green cabbage, finely shredded

  DIRECTIONS:

  1.     Skin the sausage and crumble the meat. Brown it in a large skillet.
  2.     Add the onion and mushrooms and sauté for 5 minutes until translucent and tender.
  3.     Add the chopped chicken and sauté for a couple more minutes.
  4.     Lower the heat and add the cream, water and wine and spices.
  5.     Simmer for 6 minutes to allow the flavors to blend. Do not let it boil.
  6.     Meanwhile cook the cabbage as liked.
  7.     Serve the cabbage onto plates and top with the creamy chicken.

  Nutritional Facts per portion: Calories 359, Fat 22.7g, Carbohydrate 10.8g, Dietary Fiber 2.4g, Net Carbs 8.4g, Protein 22.5g.


CAULIFLOWER AND CHICKEN BAKE

  A flavorful combination which is tasty enough to serve to both your family and friends!

  Serves 4

  INGREDIENTS:

  •   4 cups cooked cauliflower
  •   3 cups chicken, grilled and shredded
  •   1 cup canned tomatoes mixed with chili
  •   8 ounces cheddar cheese, grated
  •   1 large green onion, chopped
  •   1 clove garlic
  •   ¼ red bell pepper, chopped
  •   1 tbsp. parsley, chopped
  •   1 tbsp. cilantro, chopped
  •   1 tbsp. olive oil
  •   Pinch ground cumin

  DIRECTIONS:

  1.     Pre-heat the oven to 375°F.
  2.     Place the green onion, garlic, pepper, parsley, cilantro and oil into a blender and whizz until a thick sauce is formed. Add more oil if liked.
  3.     In a medium bowl, place the shredded chicken, cooked cauliflower, tomatoes and the sauce from the blender.
  4.     Mix gently together.
  5.     In a casserole dish place half of the chicken mixture and half of the cheese on top of it.
  6.     Add a second layer of chicken and cheese.
  7.     Place in the hot oven and cook through until the cheese has melted and everything is hot – about 20 minutes.
  8.     Serve.

  Nutritional Facts per portion: Calories 455, Fat 25.7g, Carbohydrate 8.7g, Dietary Fiber 3.3g, Net Carbs 5.4g, Protein 47.1g.


LEMONY CHICKEN

  A simple tangy tasting chicken dish which may be served with a Greek or Italian salad! Add some camembert or brie cheese for a special occasion.

  Serves 6

  INGREDIENTS:

  •   1 pound chicken breast fillets
  •   1 cup olive oil
  •   1 lemon, juiced
  •   1 tbsp. fresh rosemary, finely chopped
  •   Salt and pepper

  DIRECTIONS:

  1.     Prepare a marinade for the chicken by mixing together the oil, lemon juice and rosemary. Season with pepper.
  2.     Chop the chicken into cubes and add to the marinade.
  3.     Cover and place in the fridge for at least two hours.
  4.     Remove from the fridge and sprinkle with salt to taste
  5.     Spray or drizzle some oil on a large baking tray.
  6.     In a bowl, combine the polenta, mixed spices/herbs, and ground black pepper. Mix it well.
  7.     Heat a non-stick skillet over a medium heat and fry the chicken in it until cooked, the lemon juice has evaporated and the cubes are nicely browned.
  8.     Drain the chicken and serve hot with some cheese and a fresh, crisp salad.

  Nutritional Facts per portion: Calories 292, Fat 22.5g, Carbohydrate 1.3g, Dietary Fiber 0.5g, Net Carbs 0.8g, Protein 22.0g.

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