Delicious little Saturday night dish (or any night for that matter) I also used corn tortillas and made my own salsa to keep the fat and calories lower. I am on a mission this year to eat a little healthier and try new ideas and flavours. This is packed with flavour and filling too.
You could of course use Tacos instead of wraps.
Makes enough for about 6 wraps
For the chicken:-
2 large chicken breasts
1 tin chopped tomatoes
2 tbsp Taco Seasoning (see below)
For the Salsa:-
2 tomatoes – chopped
1 onion – chopped
1 lime juice of
2 tsp dried coriander
1 tsp sea salt
Sour Cream to taste
1 tbsp chilli powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp crushed red pepper flakes
1/4 tsp dried oregano
1/2 tsp paprika
1 tbsp cumin
1 tsp sea salt
1 tsp black pepper
Add all above to a little jar and mix. Store in cupboard.
- Place a little oil in a pan on medium heat
- Coat the chicken with the Taco Seasoning about 1 large tbsp per breast and gently colour the chicken in the pan.
- Add in the tin tomatoes to the pan with the chicken, cover and slow cook on a low heat for about 4 hours.
- Meanwhile make the salsa by adding the chopped tomatoes, chopped onion, salt, coriander and lime juice in a bowl and mix together. Store in fridge until needed.
- About 1/2 hour before about to serve, take 2 forks and shred the chicken in the pan. Continue to cook uncovered for about 1/2 hour, this helps thicken the sauce.
- Warm up your tortillas as per instructions on packet, place on a plate.
- Spread a thin layer of sour cream, place some shredded chicken on top, then some tomato salsa then another little dollop of sour cream, wrap and devour! Yummy!
You could also add in a little avocado or some grated cheese.
Friday night is mostly pizza night in our house, but as I’m on my Detox this week it was finding an alternative for me and why not Butterfly chicken? I have to say this dish was so delicious and very healthy and nutritious too. Win, win for me!
2 x Chicken Breasts
1 onion – chopped
handful of sweet peppers – chopped
1 tbsp olive oil
1 tsp dried chilli flakes
1 tsp Italian herbs
1 tbsp tomato paste
Salt & pepper to taste
30g Goats Cheese
- Butterfly your chicken and flatten the thicker part so it will cook evenly.
- Add the chopped onion, peppers, chilli flakes, olive oil and all seasonings into a food bag and make sure all are coated.
- Take 1 tsp and spread onto each chicken breast evenly
- Next add the onion & pepper mix and spread evenly
- Preheat your Crisperplate for 2 minutes on crisp setting then place the chicken breasts on and cook for 5-6 minutes (depending on size of your chicken)
- Remove crisp plate and crumble on the goats cheese evenly, put back into the oven and cook on crisp for a further 3 minutes.
- Serve. Yummy!
(If you don’t have a crisper plate, bake in oven at 200 deg for about 15-20 minutes)
Fresh Pasta is just the best, but I always make far too much, I really need to learn my portion sizes…lol. Today I came across a recipe for balsamic chicken so I decided to try it out but add a little honey to it for the glaze and flavour, it was delicious.
For the pasta: (makes 4 servings)
275g ‘OO’ Grade Pasta Flour
3 large eggs
1 tbsp dried basil
- Sift the flour & put basil into the large bowl on Kitchen Aid mixer or work surface.
- Make a well in the middle. Crack one egg in and whisk gently.
- Gently with your hands start to incorporate the flour starting at the bottom, once it starts to come together crack the 2nd egg, then the 3rd until it becomes sticky.
- Using the dough hook on the mixer, knead together until you get a smooth like dough. Remove, cover with cling film and leave for about 1 hour.
- Attach the pasta attachment, cut the pasta dough into 4 sections.
- Flatten dough with hand then feed through the pasta maker, No. 1 x 5, No. 3 x 2, No. 5/6 x 1
- Change attachment to fettuccine and feed through. Hang until ready to cook.
- Heat a large pan of slightly salted water and cook for about 3-4 minutes. Strain
For the Balsamic Honey Chicken:-
2 Chicken Breasts (1 per person)
2 tbsp balsamic vinegar
2 tbsp worcestershire sauce
2 tbsp honey
1 tsp rainbow pepper
1 tsp garlic powder
1 tsp ginger powder
1 tbsp olive oil
- Place chicken breast in a dish. Combine all the marinade ingredients in a seperate dish then pour over the chicken. Marinade in the fridge for at least 2 hours.
- Pre heat your grill to medium heat and gently grill the chicken on the wire shelf for about 16-17 minutes turning halfway through. Tip:- place a tray of cold water underneath to catch any drips but this also adds a little steam to help keep the chicken moist. (I have a chicken breast setting on my oven which I used, this automatically controls the temperature).
- Meanwhile cut some baby tomatoes in half (I used vittoria tomatoes), and place in the dish with remaining marinade sauce and mix. Place in the oven with the chicken beasts and next shelf down (underneath).
- Remove chicken from grill and slice lengthways, tip into the drained pasta along with the tomatoes and sauce and combine. Serve. Yummy!
Oh yum….that’s all I’m going to say.
I do love one pot meals, quick and easy cooking, especially on a Friday…..you’ve just finished work, weather is awful outside and you just need some home comforts and home comfort food. This is one of my go to recipes just for that occasion. Serve with a chilled glass of chardonnay and its perfection friday.
100g pasta – I used pasta twists but you can use any type
2 chicken breasts – cut into bite size pieces
200g Smoked Bacon Lardons
1 white onion – chopped finely
salt & pepper
1 tsp crushed garlic
1 tsp spiced red pepper
low cal spray oil
1 cup milk (about 150ml)
1 large handful of grated cheese (I used cheddar), it is also delicious with parmesan.
- Spray a little oil in a pan. Fry off the bacon until slightly crispy, add the onion and fry until golden brown. Remove with a slotted spoon.
- Fry the chicken until browned all over.
- Add back to the pan the bacon and onion, add the garlic, red pepper, salt & pepper and mix through.
- Add in the spinach and mix until slightly wilted
- Pour in the milk and bring to the boil, then reduce slightly and simmer until pasta is cooked about 10-12 mins.
- Add in the cheese and mix through until melted.
This was Inspired by Jamie Oliver’s 5 Ingredient Programme. It looked and sounded too good not to try. However, I decided to put my own slight twist to it. This dish is so yummy and very filling too.
I think I’m going to try it next with Red pesto and chilli. Mmmmmmmm!
4 Chicken Breasts
1 Roll Puff Pastry
4 tbsp Green Pesto
1 egg for wash
Bag of baby spinach
Sat & pepper to season
Cherry tomatoes or vine.
- Preheat oven to 220 deg. Lightly oil a baking sheet.
- Firstly flatten out chicken breasts with a rolling pin, just so the fattest part is even with rest of the chicken as you want it to cook evenly through.
- Slice each chicken breast horizontally and stuff with some spinach leaves.
- Cut the puff pastry lengthways once, then vertically 6 times to make 14 small rectangles.
- Spoon 1 tbsp of pesto onto the chicken breast and place onto the backing sheet.
- Take the puff pastry strips and wrap around the chicken, overlapping each time. Brush with egg wash.
- Place the chicken breasts on the centre shelf (No.3) then place the tomatoes in a pan on shelf level below (No. 1). Bake for about 20 minutes or until golden brown.
- Meanwhile steam cook the rest of the spinach. (3 minutes)
- Slice the chicken breasts and serve…….yummy!
My partner always orders a Dhansak from our local Indian Takeaway, so I thought I would try a homemade version! He thought it was delicious! Result! Not only was it so tasty it was also less calories and more protein. A much healthier version of his favourite takeaway. I made my homemade Chapati’s to serve with it too. Perfect Fakeaway dish.
Makes 2 Servings
1 red onion – chopped
2 garlic cloves – crushed
1 tsp ginger
1 tbsp light brown sugar
1 red chilli – finely diced
1 tsp mustard seeds
4 cardamon pods – crushed
2 tsp mild curry powder
1 tsp turmeric
1 tsp ground cinnamon
100 g red lentils rinsed
2 chicken breasts
4 tomatoes – chopped
1 tsp tomato paste
300ml vegetable stock
Juice 1/2 lemon or lime
fresh coriander to garnish
salt & pepper to season
- Heat a little oil in a deep pan, fry the spices, ginger and chillies for a minute or until mustard seeds start to pop.
- Lower the heat and add in the onions and garlic, cook for about 5 minutes until soft.
- Add the red lentils and mix.
- Then add the stock, tomatoes, tomato paste and sugar, bring to the boil. Gently lower the chicken breasts into the sauce. Lower the heat and simmer covered for about 1 hour.
- Add the juice of the lemon or lime. Take 2 forks and shred the chicken breasts, stir and cook uncovered on a higher heat for a further few minutes. If the sauce is too runny just bring to the boil to thicken for a few minutes or add cornflour to thicken.
- Remove the cardamon pods and serve onto plates. Garnish with coriander. Serve with the Chapati’s.
- This recipe also tastes even better the day after. Yummy!
Dhansak is a popular Indian dish, originating among the Parsi Zoroastrian community. It combines elements of Persian and Gujarati cuisine. Dhansak is made by cooking mutton or goat meat traditionally with a mixture of lentils and vegetables.
You could try this recipe also with prawns or lamb. Yummy too!
I first saw this recipe on Food for fitness, Scott Baptie is a Sports nutritionist, Director of Food For Fitness. Online trainer. Speaker. High protein cook. Magazine cover model & fitness writer. He specialises in fat loss, muscle gain and nutrition. His recipes are delicious and so nutritious, so when I seen this recently I had to give it a try. At only 164 calories per portion (without the chicken), who wouldn’t? I used green lentils and added chicken for a more filling meal.
Makes 4 portions
Spray oil with coconut oil
2 onions, diced
10g ginger, crushed
10g garlic, crushed
200g green lentils (or red) rinsed
350ml vegetable stock
1 tsp cumin
1 tsp gram masala
1 tsp dried chillies
400g chopped tomatoes
400g coconut milk – reduced fat
2 chicken breasts
Fresh coriander, chopped
- Heat spray oil in a large pan.
- Add the diced onions with garlic and ginger and cook until softened. Remove from pan
- Add the seasoned chicken to the pan with the gram masala, chillies and cumin and cook until chicken is browned.
- Add the onions back to the pan with the lentils, tomatoes, coconut milk and vegetable stock. Bring to a boil then gently simmer with lid for about 30 minutes.
- Remove lid and continue to cook for 15-20 minutes or until sauce starts to thicken.
- Serve with some fresh coriander. Yummy!