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BBQ Chicken Potatoes

Serves 4

Cals per serve 325

 

Ingredients:

2 medium sweet potatoes, halved

500g shredded chicken (from the butcher or home made use cooked chicken breast)

1/3 cup BBQ sauce (to taste)

Chopped parsley to garnish

1 Sliced Spring onion to garnish

 

Directions:

1. Preheat oven to 220deg C. Lay sweet potatoes cut side up on a large baking sheet. Roasted until tender, about 35mins.

2. In a saucepan on medium-low, stir together the chicken and BBQ sauce. Heat until warm about 5-10mins

3. Top each potato with a scoop of chicken. Spoon over additional BBQ sauce and sprinkle with parsley and spring onions if desired. 

Enjoy!

Chicken Noodle Stir Fry

Serves 4

Cals per serve 380

 

Ingredients:

2 tsp sesame oil

5 boneless and skinless chicken thighs, cut into small pieces

1 small onion, sliced

1 small broccoli, broken into small pieces

2/3 cup snow peas (cut into small pieces) or frozen peas 

1/3 cup green beans

1 small red capsicum, diced

8 canned baby corn spears 

1 1/2 tsp minced garlic

2 Tbsp oyster sauce

1 1/2 Tbsp soy sauce

2 tsp brown sugar

300g Hokkien Noodles, prepared to package instructions prior to cooking (pre wash)

 

Instructions:

1. Heat a wok over medium high heat. Add oil and when hot, fry the chicken until golden and cooked through (in separate batches if necessary). When all the chicken is cooked, add broccoli, snow peas, beans, capsicum and corn spears. Stir fry vegetables until still crunchy on the outside but beginning to soften on the inside. Add garlic, sauces and sugar and mix to combine.

2. Add pre washed noodles and simmer stirring occasionally for 2-3 mins or until the vegetables have turned bright in colour and the noodles have softened and cooked through.

3. Serve and enjoy! 

Chicken Tacos and Chicken Taco Salad

 

Serves 4

Calories: 583 cal per serve for Tacos

Calories: 300 cal per serve for Taco salad

 

1 tablespoon olive oil

1 medium red onion, finely chopped

2 garlic cloves, crushed

250g chicken mince

410g can chopped tomatoes with roasted capsicum

125g can kidney beans, drained, rinsed

125g can corn kernels, drained, rinsed

1 teaspoon Mexican chilli powder

1 teaspoon caster sugar

12 taco shells

1 cup shredded iceberg lettuce

1 carrot, peeled, grated

2 small tomatoes, finely chopped

1/2 cup low-fat grated tasty cheese

 

  1. Preheat oven to 180°C/160°C fan-forced. Heat oil in a frying pan over medium heat. Add onion and garlic. Cook for 3 to 4 minutes or until tender. Increase heat to medium-high. Add mince. Cook, stirring with a wooden spoon to break up mince, for 5 to 6 minutes or until browned.
  2. Add canned tomatoes, beans, corn, chilli powder and sugar. Bring to the boil. Reduce heat to medium-low. Cook for 10 minutes or until mixture has thickened.
  3. Bake taco shells for 5 minutes or until browned. Spoon mince mixture into shells. Top with lettuce, carrot, tomato and cheese.
  4. For the Taco Salad fill a bowl with lettuce and top with mince, carrot, tomato and cheese, you can crumble 1 toasted taco shell on top but be aware you will need to add the cals.

Spring Chicken in a pot

 

Serves: 4

Calories: 339 per serve

 

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 500g boneless, skinless chicken thighs
  • 300g small new potatoes
  • 425ml low-salt vegetable stock (low-salt vegetable stock cubes)
  • 350g broccoli, cut into small florets
  • 350g spring greens, shredded
  • 140g peas
  • bunch spring onion, sliced
  • 2 tbsp pesto

Heat the oil in a large, heavy pan. Add the onion, gently fry for 5 mins until softened, add the chicken, then fry until lightly coloured. Add the potatoes, stock and plenty of freshly ground black pepper, then bring to the boil. Cover, then simmer for 30 mins until the potatoes are tender and the chicken is cooked. Can be frozen at this point.

Add the broccoli, spring greens, peas and spring onions, stir well, then return to the boil. Cover, then cook for 5 mins more, stir in the pesto and heat through.

Chicken and lentil Shepherd’s Pie

 

Serves 6
Calories per serve: 343cal
Time to make: 1 hour 10 minutes

INGREDIENTS

  • 800g potatoes, peeled, chooped
  • ½ cup milk, your choice
  • 2/3 cup red lentils
  • 2 cups salt-reduced chicken stock
  • 400g chicken or turkey mince
  • 400g of frozen mixed vegetables or fresh of your choice
  • 1 portion of Basic tomato sauce if you have any in the freezer or 1 can flavoured chopped Tomatoes
  • 2/3 (70g) cup Edam cheese

DIRECTIONS

  1. Preheat oven to 210°C. Boil or steam potatoes until soft. Drain. Mash with milk until smooth.
  2. Meanwhile, combine lentils and stock in a saucepan. Bring to the boil then reduce heat to medium and cook for 5 minutes or until soft, stirring occasionally.
  3. Cut chicken in large chunks. Add to lentils. Add vegetables and pasta sauce. Stir over a medium heat until hot. Spoon into a 2litre baking dish.
  4. Spoon mashed potato over the top and sprinkle with cheese. Bake for 40 minutes or until brown.

NOTE Has been left as a 6 serve pie as it’s great to put single serves in the freezer.

Simple Satay Chicken

 

Serves 4

Calories per serve 327cal

 

2 tablespoons sweet chilli sauce

1 teaspoon ground ginger

1 tablespoon soy sauce

1 tablespoon lemon juice

500g boneless chicken breast, cut into strips

splash of oil

1 onion, finely chopped

2 carrots, peeled and sliced into batons

1 head broccoli, cut into florets

3 tablespoons peanut butter

1 can lite evaporated milk, coconut flavour

 

  1. Prepare the rice or noodles using your preferred method.
  2. Combine the sweet chilli sauce, ginger, soy sauce and lemon juice. Toss the chicken strips in the mixture and set aside while you prepare the vegetables. Heat a deep-sided frying pan or wok, add the oil and toss in the chicken, stirring frequently till browned.
  3. Add the chopped onion and cook till the onion begins to soften. Add the remaining vegetables, peanut butter and evaporated milk and simmer gently until the vegetables are tender.

 

Serve with rice, make according to packet instructions. ½ cup serves will keep you within your calorie allowance. Cook an extra cup for your lunch tomorrow.

 

Veggie option Satay Vegetables with Rice

Chicken Sapasui

 

Serves: 3
Calories per serve: 360
Time to make 20 mins

INGREDIENTS

  • 250g Chicken mince
  • 100g Vermicelli noodles
  • Large bowl of hot water (to soak vermicelli)
  • Salt to season
  • 1 tablespoon of oil
  • ½ onion finely chopped
  • 1 cloves garlic, crushed
  • 1 carrot sliced into match-sticks
  • 1 cup frozen peas, beans or mixed veges
  • 1 teaspoon of grated ginger
  • ½ cup of water
  • 2 tablespoons Soy Sauce
  • Coriander leaves (optional)

DIRECTIONS

  1. Add oil to a large lidded pot or pan on medium high heat and stir fry the onions, garlic and ginger for a couple of minutes.
  2. Add the chicken and stir fry until brown. Add half of the soy sauce, stir and lower the heat to simmer, add water if needed.
  3. In the meantime soak vermicelli noodles in hot water until soft (around 3-5 minutes) and set aside.
  4. Add vegetables (carrots and beans or frozen mixed vegetables) to the pan and increase heat to medium, stir frying the veges until just cooked. Season with a little salt.
  5. Drain the vermicelli using a strainer or colander. Using scissors cut the vermicelli into about 5 cm lengths if you want.
  6. Add vermicelli to the pan and gently fold it in. Stir the remainder of the soy sauce and ½ cup of water in, put the lid on the pot and allow to cook for 2 minutes. Turn off the heat and serve garnished with coriander leaves.

Baked Honey Mustard Chicken with Baked Potato and steamed Greens

 

Honey Mustard Chicken
Serves 3
Calories per serve 276cal
Prep time: 5 mins Time to make:  20-40 mins

INGREDIENTS

  • 3 (400g) chicken breasts (diced for faster cooking if you prefer)

Marinade

  • 1 tablespoon light honey
  • 1 tablespoon white wine vinegar
  • 1 clove garlic, crushed
  • 1 tablespoon dijon mustard
  • 1 tablespoon Olive oil
  • 1 tablespoon chopped thyme or rosemary leaves
  • salt and ground black pepper, to taste

DIRECTIONS

  1. Marinate Chicken:  In a bowl whisk together the marinade ingredients.  Toss chicken through marinade and leave for as long as you can preferably overnight.
  2. Preheat oven to 200C
  3. Place the chicken in a baking dish and bake in the oven until cooked.  Cooking times will vary depending on if you choose to cut the chicken up or leave whole.

Baked Potato
Serves 3
Calories per serve 154cal
Prep time 2 minutes Cook time 15-40mins

INGREDIENTS

  • 3 (600g) Medium potatoes, clean and dry.

DIRECTIONS

  1. Pre heat oven 200C
  2. Bake in the oven whole for 30-40 minutes until soft.

NOTE: You can start off the baking process by par cooking in the microwave for 1-2 minutes which will decrease the cook time a lot.

Steamed Green Beans
Serves 3
Calories per serve 22cal

INGREDIENTS

  • 1/2 bag (125g) Fresh Green Beans,  (can use frozen)

DIRECTIONS

  1. Place beans in a steamer.
  2. Bring a pot of water to the boil, place the steamer on top.
  3. Cook till al’dente

Slow cooker whole chicken, ratatouille and white bean mash

Slow cooker chicken
Serves 8
Calories per serve 204 (chicken only)
Time to make 8 hours and 10 mins

INGREDIENTS

FOR THE RUB

  • 2 tsp paprika
  • 1 tsp cayenne pepper
  • 1 tsp onion powder
  • 1 tsp thyme
  • 1 tsp white pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp black pepper

FOR THE CROCKPOT

  • 1 cup chopped onion, approx 1 medium to large onion
  • 2 carrots, scrubbed, no need to peel, chopped in halves or thirds
  • 4 celery stalks, cut in thirds
  • 2 garlic cloves, peeled and smashed
  • 1 whole lemon quartered
  • 1 whole chicken sz 16

DIRECTIONS

  1. Combine rub ingredients in a small bowl and set aside. Prep the vegetables and place inside the slow cooker.
  2. Remove chicken from packaging and remove neck and pouch with organs. Discard or reserve for later use in another recipe. Rinse chicken with water and pat dry with paper towels.
  3. Rub garlic all over outside of the chicken. Put garlic inside the chicken. Put the rub all over the outside and inside the chicken. Add quartered lemon to the inside of the chicken.
  4. Place chicken on top of the vegetables. Cover slow cooker and cook chicken on low for 6 hours.

Garlic White Bean Mash
Serves 6
Calories per serve 93
Time to make 10 mins

INGREDIENTS

  • 1 tbsp extra virgin olive oil
  • 1 garlic clove, minced
  • 1 can cannellini beans (15oz / 420g can), drained
  • ⅓ cup vegetable stock
  • ½ lemon zest (optional)
  • Salt and pepper to taste

DIRECTIONS

  1. Heat oil in pan over medium high, add garlic and sauté until fragrant.
  2. Add beans, stock and lemon zest.
  3. Simmer for 2 minutes, then use a fork or potato masher to mash.
  4. Season to taste with salt and pepper.

NOTE: Serve chicken (100g) with white bean mash and a half serve of ratatouille to stay within approximately 350cal.  Left over mash can be frozen.

Chicken and leek pot pies

 

Serves 4
Calories per serve 329cal
Time to make 1 hour 10 mins

INGREDIENTS

  • 500g parsnip, peeled
  • 300g floury potato, peeled
  • 500g boneless skinless chicken breast
  • 2 teaspoons cornflour
  • 1 tablespoon olive oil
  • 4 leek, sliced
  • grated zest 1 lemon
  • 2 tablespoon chopped parsley
  • 1 tablespoon wholegrain mustard
  • 2 tablespoon unsweetened greek yoghurt

DIRECTIONS

  1. Heat oven to 200C/fan 180C/gas 6. Chop the parsnips and potatoes into chunks, then boil for 15 mins until tender. Drain, reserving the water, then mash with a little seasoning.
  2. Cut chicken into small chunks, then toss in the cornflour. Heat the oil in a large pan, add the leeks, then fry for 3 mins until starting to soften. Add the chicken and 200ml water from the potatoes, then bring to the boil, stirring. Reduce the heat, then gently simmer for 10 mins, until the chicken is just tender. Remove from the heat, then stir in the lemon zest, parsley, yoghurt and mustard.
  3. Divide the chicken filling between four 300ml pie dishes. Spoon over the mash and spread roughly with a fork to seal in the filling. Bake for 25 mins until the topping is crisp and golden.NOTE: Left over serves for lunch or for the freezer.

more to come 🙂