RECIPE: 10 delicious and healthy chicken recipes to cook for the family
CRISPY OATS CHICKEN SALAD WITH LEMON HONEY DRESSING
2 chicken breasts, deboned
½ tsp salt
¼ tsp pepper
2 tbsp plain flour
3 eggs, beaten
350g Cowhead Organic
Rolled Oats (Instant)
400ml vegetable oil
100ml lemon juice
2 tbsp honey
250ml olive oil
1 pack organic salad
8 cherry tomatoes, halved
1 Flatten the chicken breasts slightly with a mallet and season with salt and pepper.
2 Lightly coat them with flour, then dip them into the eggs, then the rolled oats.
3 Heat the vegetable oil in a pan. Fry the chicken for 5min on each side over low heat, until golden-brown. Transfer to a plate lined with paper towels, cool and slice.
4 Whisk the lemon juice, honey and olive oil in a big bowl and toss the organic salad in it.
5 Transfer the salad to a plate and top with cherry tomatoes and the chicken.
LIME, TOGARASHI AND HONEY-ROASTED CHICKEN MID-WINGS
For the marinade:
3 tbsp Nuzeabee Wild Organic Honey
2 tbsp hoisin sauce
1 tsp sesame oil
½ tsp paprika
½ tsp white sesame seeds, toasted
1 tsp light soya sauce
Zest of 1 kaffir lime
1 tbsp togarashi pepper (Japanese
½ tsp salt
¼ tsp pepper
1kg chicken mid-wings
1 Mix all the ingredients for the marinade and season the chicken mid-wings with it. Chill for at least 1 hour.
2 Place the chicken on a baking rack and roast in an oven preheated to 200 deg C for 20min.
CHICKEN-TOFU BURGER WITH MANGO SALSA
For the mango salsa:
1 cup cubed mangoes, roughly mashed
½ red onion, finely diced
Juice of 6 limes
400g minced chicken
½ box Unicurd Organic Tofu
A handful of coriander, chopped
5 rashes bacon, toasted and
A pinch of salt
A pinch of black pepper
2 tbsp vegetable oil
4 burger buns
4 slices organic cheddar cheese
A handful of baby arugula
1 Mix all the ingredients for the mango salsa and set aside.
2 Mix the chicken, tofu, coriander, bacon, salt and pepper in a bowl.
3 Heat the oil in a pan and drop heaped tablespoons of the chicken mixture into the pan. Using the back of a spoon, pat each heap down into a patty. Fry them for 3min each side.
4 Sandwich a patty in a burger bun with a slice of cheese, arugula and a dollop of mango salsa.
CHICKEN POT PIE WITH SWEET POTATOES
100ml vegetable oil
2 cinnamon sticks
5 star anise
2 tomatoes, cut into large chunks
2 green chillies, halved
2 shallots, fi nely chopped
5 cloves garlic, fi nely chopped
50g ginger, fi nely chopped
500g chicken breast, diced
2 stalks curry leaves
2 bay leaves
3 tbsp curry powder
1 tbsp coriander powder
1 tbsp cumin powder
1 tsp turmeric powder
Salt, to taste
Pepper, to taste
400g sweet potatoes, peeled and
50ml coconut milk
2 sheets frozen puff pastry
2 eggs, beaten (for the egg wash)
1 Heat the oil over high heat and saute the cinnamon, star anise, tomatoes and green chillies for 2min until fragrant.
2 Add the shallots, garlic and ginger and saute for 3min until golden-brown.
3 Add the chicken, curry and bay leaves, and powdered spices. Stir, then add the water and bring to the boil.
4 Lower the heat and simmer for 15min until the chicken is cooked through, then add salt and pepper to taste. Remove from heat and set aside.
5 In a separate pot, boil the sweet potatoes until very soft – pierce a fork through them to check. Drain and mash finely until smooth.
6 Stir the coconut milk into the sweet potato mash and season with salt and pepper.
7 Divide and spread the mash over the bases of two 12cm baking dishes, then top with the chicken.
8 Cover each dish with a sheet of puff pastry and brush the egg wash over.
9 Bake in an oven preheated to 160 deg C, for 15-20min, until the pastry is golden-brown.
BAKED CRISPY CHICKEN BREAST
1 cup Japanese mayonnaise
2 cloves garlic, finely chopped
1 tbsp finely chopped fresh rosemary
2 tsp grated lemon peel
1 tsp wasabi paste
2 tbsp yuzu juice
½ cup panko (Japanese breadcrumbs)
¼ cup finely chopped almonds
¼ cup grated parmesan
Salt, to taste
Ground black pepper, to taste
2 skinless chicken breasts
2 tbsp olive oil
1 Combine the mayonnaise, garlic, rosemary and lemon peel. Divide the mixture into two equal portions.
2 Add the wasabi paste to one portion and stir the yuzu juice into the other. Set aside.
3 Combine the panko, almonds, parmesan, salt and pepper. Set aside.
4 Season the chicken with more salt and pepper, then place it in a baking pan greased with 1 tbsp olive oil.
5 Brush one side of the chicken with the wasabi mayonnaise. Top with the panko mix and drizzle 1 tbsp olive oil over.
6 Bake in an oven preheated to 190 deg C for 25min. Serve with the yuzu mayonnaise.
KOREAN GINSENG CHICKEN SOUP
1 spring chicken, with head, feet and insides removed
½ cup glutinous rice, rinsed and soaked for 30min
4 chestnuts, shelled and washed
4 gingko nuts, shelled and washed
8 red dates
6 garlic cloves, peeled
6 cups water
1 dried ginseng root, soaked for 1 hour
4 tsp sesame seeds
Sea salt and pepper, to taste
1 Stuff the chicken with glutinous rice, chestnuts, gingko nuts, 4 red dates and 2 garlic cloves, and place it in a pot.
2 Add the water, ginseng root, and the remaining 4 red dates and 4 garlic cloves. The chicken should be entirely submerged.
3 Cover the pot and boil for 30min over high heat.
4 Lower the heat and simmer for 1½ hours. Skim the scum from the soup with a strainer occasionally.
5 Pan-roast the sesame seeds over medium heat for 3-5min, until they turn light golden. Remove from heat and crush.
6 Add the crushed sesame seeds to the soup, season with sea salt and pepper, and serve.
BEER-INFUSED AIRLINE CHICKEN
1 can lager
30ml light soya sauce
3 chicken breasts, halved
A pinch of salt and pepper
1 tbsp cooking oil
1 can cream of mushroom soup
1 can button mushrooms,
drained and sliced
60g sliced almonds*
1 Mix the beer and soya sauce, and brine the chicken in it overnight.
2 Grease a glass baking dish and sprinkle the salt and pepper over the base.
3 Drain the chicken and set aside the brining liquid.
4 Heat the oil in a frying pan. Sear the chicken over high heat for 1min each side. Remove from heat and set aside.
5 Combine the mushroom soup, sliced mushrooms and brining liquid, then pour the mixture into the baking dish.
6 Add the chicken, cover with aluminium foil, and bake in an oven preheated to 200 deg C for 20-25min until tender and cooked through.
7 Sprinkle in the toasted almonds before serving.
*To make your own, toast sliced almonds for 5min in an oven preheated to 200 deg C. Stir every other minute with a wooden spoon so that they do not burn.
CHEESY CHICKEN NUGGETS
2 chicken breasts
Laughing Cow cheese cubes
40g all-purpose flour
2 tbsp garlic powder
15g grated parmesan cheese
1tbsp dried rosemary
Salt and pepper to taste
1 Slice 2 chicken breasts into 3cm pieces. Slice a pocket on the short side of each piece, without cutting all the way through.
2 Season with salt and pepper, and stuff each nugget with a Laughing Cow cheese cube.
3 Add 40g all-purpose flour to a bowl, and beat 2 eggs in another bowl. In a third bowl, combine 2 tbsp garlic powder, 40g breadcrumbs, 15g grated parmesan and 1 tbsp dried rosemary.
4 Double-bread each nugget by dredging it in flour, dipping it in egg, and repeating. Then, coat each piece with the breadcrumb mixture, patting down so they stick.
5 Bake in an oven pre-heated to 200 deg C for 20mins. Serve warm with your favourite dipping sauce.
BRAISED CHICKEN WITH WOLFBERRIES
Makes 1 chicken
For the chicken marinade
2 tbsp hua diao jiu
2 tbsp oyster sauce
2 tbsp light soya sauce
1 tbsp sesame oil
A pinch of pepper
20g wolfberries (goji berries) ¾ cup water
1 ½ tsp cornflour
1 tbsp hua diao jiu
1 Mix all the ingredients for the chicken marinade and rub it evenly over the chicken. Chill overnight.
2 Remove the chicken from the chiller an hour before cooking. Stuff the chicken cavity with the wolfberries.
3 Preheat the oven and an oven-proof pot with a lid to 180 deg C. Remove the heated pot from the oven and place the chicken in it, breast side facing up. Pour the marinade and water over the chicken. Cover the pot and bake for 80min.
4 When the chicken is cooked, transfer it to a shallow bowl. Add the cornflour and hua diao jiu to the sauce in the pot and cook it for 3min over low heat on the hob until the mixture thickens a little.
5 Pour over the chicken and serve warm.
CHICKEN QUINOA WRAP
250ml olive oil
250g quinoa, rinsed in a strainer
2 tbsp tahini*
Juice of 2 lemons
1 clove garlic, peeled
1 roasted chicken, bones removed and diced
2 avocados, peeled and stones removed
6 hard-boiled eggs, peeled and diced
8 wholemeal wraps
*Available at major supermarkets.
1 Heat 4 tbsp olive oil in a pot and add the quinoa, stirring for 2min over medium heat.
2 Add the water and stir continuously for 10-12 min until the quinoa is cooked.
3 Remove the pot from the stove and fluff the quinoa with a fork. Set aside.
4 To make the dressing, blend the tahini, lemon juice, garlic, and the remaining olive oil in a blender.
5 Toss the chickpeas into the dressing.
6 Place the quinoa, chicken, avocado, eggs, and dressing onto a wrap and roll it up. Slice and serve.