Friday, December 12, 2014

Spaghetti with Parsley Chicken

This chicken spaghetti casserole is low in calories and can make easily be made ahead .The recipe makes two casseroles ,so enjoy for one of dinner and freeze the other for later , or serve as a main course at large family gatherings .
Serves 4

1 tbsp olive oil
thinly pared rind of 1 lemon
1 tbsp fresh ginger, chopped
1 tsp sugar
250 g chicken stock
250 g dried spaghetti
4 tbsp butter
225 g skinless, boneless
    chicken breast, diced
1 red onion ,chopped
leaves from 2 bunches of
    flat leaf parsley

1 .Heat the olive oil in a heavy based saucepan .Add the lemon rind and cook over low heat ,stirring frequently for 5 minutes .Stir in the ginger and sugar , season with salt and cook , stirring constantly for a further 2 minutes .Pour in the chicken stock ,bring to the boil then cook for 5 minutes.

2 . Meanwhile ,bring a large heavy based saucepan of lightly salted water to the boil .Add the pasta ,return to the boil for 10 minutes or until tender but still firm to the bite .

3 .Melt half the butter in a frying pan .Add the chicken and onion and cook for 5 minutes or until the chicken is light brown all over .Stir in the  lemon and ginger mixture and cook for 1 minute.Stir in the parsley leaves and cook , stirring constantly for a further 3 minutes.

4 .Drain the pasta and transfer to a warmed serving dish , the add the remaining butter and toss well . Add the chicken sauce , toss again and serve .

Wednesday, December 10, 2014

Thai Chicken Salad

 I love salads for lunch , but in order to actually fill me up and not have me rummaging through the pantry an hour later , it has to be a good , filling salad. There's where all of this comes in . If you keep some fresh veggies on hand , this only takes a few moments to whip up and it tastes like a fancy , gourmet restaurant salad -without the fancy gourmet restaurant calories .This little bowl packs a punch with a whopping 40 grams of protein and at under 400 calories , it fits in perfectly to a healthy diet .
Serves 4 

vegetable oil spray
115 skinless chicken breast ,
    cut length ways ,horizontally

1 tbsp lemon grass ,shredded
1 small green chilly, chopped
3 tbsp lime juice
1 cm fresh ginger
11/2 tsp sugar
2 tbsp orange juice
3 fl oz water
11/2 tsp cornflour

25 g rice vermicelli
50 g peppers, deseeded
50 g carrots
50 g courgette
50 g mangetout
50 g baby corn
50 g broccoli florets
50 g pak choi
4 tbsp roughly chopped fresh
    coriander leaves

1 .To make the dressing ,put all the dressing ingredients , excerpt the cornflour , into a small saucepan over low heat and bring to the boil . Blend the cornflour with a little cold water, gradually add the pan , stirring constantly and cook until thickened .Remove from the heat and leave to cool .

2 .Heat the griddle pan over high heat and spray lightly with oil .Add the chicken and cook for 2 minutes on each side , or until thoroughly cooked through .Remove the chicken from the pan and shred .

3 . To make the salad , cover the rice vermicelli with boiling water then let it cool in the water .Meanwhile ,finely slice the peppers , carrot ,courgette , mangetout and baby corn into strips . Cut the broccoli florets into 5 mm pieces and shred the pak choi .Drain the rice vermicelli and put all the salad ingredients with the chicken into a large bowl .Pour over the dressing and toss together , making sure that all the ingredients are well coated .

4 .Cover the refrigerate for at least 2 hours before serving . Serve with the juice from half a lime squeezed over each portion .

Basics for a great salad:
At a salad bar , take a moment to look over the selection before you start preparing your plate so you don't make common salad mistakes .

When you do begin assembling your salad , pile up a large amount of leafy greens right away .Try to take up about three -fourths of your plate with greens , so you'll have less room for high -cal stuff .

Some of the most nutritious foods at the salad bar are also the tastiest and lowest in fat and calories .

If you have never eaten fruit in your salads , try adding cranberries , tangerine sections , sliced strawberries , apples slices or red grape .They'll add sweetness that you may miss if you go sans dressing , and they'll boost your salads nutrition, too .

Tuesday, December 9, 2014

Coriander Chicken with Plain Yogurt

       Quick ,easy ,healthy and delicious recipe for you .Try  Coriander Chicken with Plain Yogurt with overnight-blueberry-coffee-cake.  easy-carrot-cake.  Enjoy !
Serves 4

1 bunch of fresh coriander
1 tbsp corn oil
115 g skinless, boneless chicken breasts
1 tsp cornflour
1 tbsp water
90 ml plain yogurt
2 tbsp reduced fat light cream
175 ml chicken stock
2 tbsp lime juice
2 garlic cloves, chopped
1 shallot ,chopped
1 tomato ,peeled and chopped
salt and pepper

1 .Set aside a few coriander sprigs for a garnish and coarsely chop the remainder .Heat the corn oil in a heavy based frying pan , add the chicken and cook over medium heat for 5 minutes on each side or until the juices run clear .Remove from the pan and keep warm .

2 .Mix the corn flour and water until smooth .Stir in the yogurt and cream .Pour the chicken stock and lime juice into the frying pan and add the garlic and shallot .Reduce the heat and simmer for 1 minute .Stir the tomato into the yogurt mixture and stir the mixture into the pan .Season with salt and pepper Cook ,stirring constantly for 1-2 minutes or until thickened .Stir in the chopped fresh coriander .

3 . Place the the chicken on a large serving plate , pour the sauce over it and garnish with the reserved coriander sprigs .Serve.

Thursday, November 13, 2014

Chicken with Linguine & Artichokes

This chicken artichoke pasta absolutely has to be one of the most comforting , delicious ,and so easy pasta recipe .You'll love the combination of colors from the artichoke and baby plum tomatoes mixed in with chicken .

Serves 4

4 chicken breasts ,skinned
finely grated rind and juice
    of 1 lemon
2 tbsp olive oil
2 garlic cloves ,crushed
400 g canned artichoke
   hearts ,drained and sliced
250 g baby plum tomatoes
300 g dried linguine 
chopped fresh parsley and finely
   grated  cheese,
   to garnish

1 . Put each chicken breast in turn between 2 pieces of clingfilm and bash with a rolling pin to flatten .Put the chicken into a shallow ,non metallic dish with the lemon rind and juice and 1 tablespoon of the oil and turn to coat in the marinade . Cover and marinate in the refrigerator for 30 minutes .

2 . Heat the remaining oil in a frying pan over low heat , add the garlic and cook for 1 minute, stirring frequently .Add the artichokes and tomatoes and cook for 5 minutes ,stirring occasionally . Add about half the marinade from the chicken and cook over medium heat for a further 5 minutes .

3 . Preheat the grill to high .Remove the chicken from the remaining marinade and arrange on the grill pan . Cook the chicken under the preheat grill for 5 minutes each side until thoroughly cooked through . Meanwhile add the linguine to a saucepan of boiling water and cook for 7-9 minutes or until just tender .

4. Drain the pasta and return to the pan ,pour over the artichoke and tomato mixture and slice in the cooked chicken . Divide between 4 warmed plates and sprinkle over the parsley and cheese .

Tuesday, November 11, 2014

Chicken , Mushrooms & Cashew Nut Risotto

Some of the best recipes are the simplest and cheapest .This is an easy , tasty and low cost recipe . It is one pot recipe that can easily be made in advance and reheated , or frozen in portions . It can be 
adapted to what you have available.Make a dish everyone will love with this flavor some mushrooms , chicken and nut risotto .

Serves 4

55 g butter
1 onion, chopped
250 g skinless, boneless chicken breast,
350 g  rice
1 tsp ground turmeric
1.4 litres chicken stock
75 g chestnut mushrooms , sliced
50 g cashews nut, halved
salt and pepper
wild rocket , fresh Parmesan
   cheese shavings ,and fresh 
   basil leaves , to garnish

1 .Melt the butter in a large saucepan over medium heat . Add the onion and cook , stirring occasionally , for 5 minutes or until softened . Add the chicken and cook , stirring frequently , for a further 5 minutes . Reduce the heat , add the rice and mix to coat in butter . Cook, stirring constantly , for 2-3 minutes or until the grains are translucent .  

2 . Gradually add the hot stock , a ladle full at the time .Stir constantly and add more liquid as the rice obsorbs each addition . Increase the heat  to medium so that the liquid bubbles . Cook for 20 minutes , or until all the liquid is absorbed and the rice is creamy . About 3 minutes before the end of the cooking time , stir in the mushrooms and cashews . Season with salt and pepper .

3 . Arrange the rocket leaves on 4 individual serving plates . Remove the risotto from the heat and spoon it over the rocket . Sprinkle over the Parmesan shavings and basil leaves and serve .

Health benefit of mushroom:
Cancer : Mushrooms contain just as high an antioxidant capacity as carrots , tomatoes , green and red peppers , pumpkin , green beans and zucchini .
Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms .It plays a role in liver enzyme function , and helps detoxify some cancer causing compounds in the body .

Saturday, November 8, 2014

Chicken With Saffron Mash

Chicken with saffron mash is one of my family's favorite meals .It's super easy and goes great with our favorite side dish , loaded mashed potatoes .

550 g floury potatoes,
    cut into chunks
1 garlic clove ,peeled
1 tsp saffron threads ,crushed
1.25 litres chicken stock
4 skinless, boneless chicken
2 tbsp olive oil
1 tbsp lemon juice
1 tbsp chopped fresh coriander
1 tbsp coriander seeds ,crushed
100 ml hot skimmed milk
salt and pepper 
fresh thyme sprigs ,to garnish


1 . Put the potatoes , garlic and saffron in a large heavy based saucepan , add the stock and bring to the boil . Cover and simmer for 20 minutes or until tender .

2 . Meanwhile , brush the chicken breasts all over with half the olive oil and all of the lemon juice  . Sprinkle with the fresh thyme and coriander and the crushed coriander seeds. Heat the griddle pan , add the chicken and cook over medium high heat for 5 minutes on each side ,or until the juices run clear when the meat is pierced with the tip of a sharp knife . Alternatively cook the chicken breasts under a preheated medium hot grill for 5 minutes on each side ,or until cooked through .

3 . Drain the potatoes and return the contents of the strainers to the pan .Add the remaining olive oil and the milk ,season with salt and pepper and mash until smooth . Divide the saffron mash between 4 large , warmed serving plates , top with a piece of chicken and garnish with a few sprigs of fresh thyme  . Serve .

Mistake to avoid when making mashed potatoes:
Using the wrong type of potato : Choosing the right type of potato is key !Avoid waxy varieties and fingerling when making mashed potatoes .These potatoes don't contain a lot of starch , so they don't break down well or absorb dairy as well as other varieties .

Starting with hot water
While it's best to begin the cooking process with hot water for most vegetables , this isn't the case with potatoes .Adding potatoes to already hot water increase the chance of uneven cooking .The outside of the potatoes will end up overcooked , while the inside will remain firm and underdone .

Adding cold butter and cream
Butter and cream are critical for great mashed potatoes .But when added straight from the fridge , not only do they cool everything  down , but they don't get absorbed into the potatoes very well .

Friday, November 7, 2014

Thai Spiced Chicken With Courgettes

This mouth -watering Thai spiced chicken with courgette is a hearty lunch or light dinner that the whole family can enjoy .It's really easy to make and is a healthy option when you're trying to be good .This recipe serves 4 people and should take 30 minutes to make .It's the warming spices that make this satisfying supper so memorable.
Serves 4

1 tbsp olive oil
1 clove garlic ,finely chopped
2.5 cm piece fresh ginger
   peeled and finely chopped
1 small fresh red chilly , deseeded
   and finely chopped
350 g skinless, boneless 
   chicken breasts, cut into thin strips
1 tbsp spice seasoning
1 red pepper and 1 yellow pepper,
  deseeded and sliced
2 courgettes, thinly sliced
227 g canned bamboo shoots ,drained
2 tbsp  apple juice 
1 tbsp light soy sauce
2 tbsp chopped fresh coriander,
   plus extra to garnish
salt and pepper

1 .Heat the olive oil in a non stick wok or large frying pan . Add the garlic ginger and chilly and stir fry for 30 seconds to release the flavors .

2 . Add the chicken and Thai seasoning and stir fry for about 4 minutes or until the chicken has colored all over . Add the peppers and courgettes and stir fry for 1-2 minutes or until slightly softened .

3 . Stir the bamboo shoots and stir fry for a further 2-3 minutes or until the chicken is cooked through and tender . Add the apple juice , soy sauce and seasoning and sizzle for 1-2 minutes .

4 . Stir in the chopped coriander and serve immediately , garnished with extra coriander .

Thursday, November 6, 2014

Balti Chicken

Balti chicken or another calls balti curries are traditionally not very spicy though I use about three more fresh green chillies than suggested here .This has to be one of India food  favorite curries , personally I love it .

Here is a nice chicken balti which is both easy and quick to make .That is what's great about making your own curries .You could also use a Korma paste instead of balti .It would be a crime to eat this dish without plenty of fluffy , hot naan bread or perfectly cooked rice .You can make them to suite your own taste !


Secret of great curry making:
Spices are fundamental to all Curry recipes and there is a huge range of spices which can be used but only a few of which form a basic curry powder . The most important spice for a curry is Cumin seeds , then coriander seeds , and these you will usually see as the most prominent two ingredients in nearly all shop bough Curry powders .Ground spices and Curry Powders must always be used fresh and kept in air tight containers .The very best results will always come from grinding your own spices from whole seeds just before using them .
Indian dishes typically make very little use of herbs .The most frequent is coriander leaf , this should always be fresh ,never dried .Usually coriander leaves  are added towards the end of cooking and be used though I have never seen it used in an Indian restaurant .
3 tbsp ghee or vegetable oil
2 large onions ,sliced
3 tomatoes ,sliced
1/2 kalonji seeds
4 black peppercorns
3 cardamom pods
1 cinnamon stick
1 tsp chilly powder
1 tsp  masala salt
1 tsp garlic puree
1 tsp ginger puree
700 g skinless , boneless
     chicken breasts or thighs ,diced
2 tbsp plain yogurt
2 tbsp chopped fresh coriander,
    plus extra to garnish
2 fresh green chillies , deseeded
    and finely chopped
2 tbsp lime juice
naan bread to serve

1 . Heat the ghee in a large ,heavy based frying pan . Add the onions and cook over low heat , stirring occasionally for 10 minutes or until golden . Add the sliced tomatoes , kalonji seeds ,peppercorns ,cardamoms ,cinnamon stick , chilly powder , masala salt ,garlic puree and ginger puree and season with salt . Cook , stirring constantly , for 5 minutes .

2 . Add the chicken and cook ,stirring constantly for 5 minutes or until well coated in the spice paste . Stir in the yogurt . Cover and simmer , stirring occasionally for 10 minutes .

3 . Stir in the chopped coriander ,chillies and lime juice . Transfer to a warmed serving dish , sprinkle with more chopped coriander and serve immediately with naan bread .

Secret of great curry

Saturday, November 1, 2014

Hainanese Chicken Rice

Hainanese chicken rice is a dish adapted from early Chinese immigrants originally from Hainan province in southern China .It is considered one of the national dishes of Singapore .

Chicken rice is one of my favorite dish so instead of eating it at the restaurants , so that I have learned to prepare it my self ..and it taste just as great !This three in one dish ...chicken, rice and soup so delicious and my kids like it so much ,right now ...made by their own mom !

Serves 4-6                                          

1 chicken ,weighing 1.5 kg
55 g fresh ginger,smashed
2 garlic cloves , smashed
1 spring onion , tied in a knot
1 tsp salt
2 tbsp vegetable or peanut oil
chilly  sauce
   to serve

2 tbsp vegetable or peanut oil
5 garlic cloves ,finely chopped
350 g long grain rice
850 ml chicken stock
1 tsp salt


1 . Wash the chicken and dry thoroughly . Stuff the body cavity with the ginger , garlic ,spring onion ,and salt .

2 . In a large saucepan , bring enough water to the boil to submerge the chicken . Place the chicken in the  pan , breast side down . Bring the water back to the boil , then turn down the heat and simmer , covered ,for 30-40 minutes .Turn the chicken over once .

3 . Remove the chicken and wash in running cold water for 2 minutes to stop the cooking . Drain , then rub the oil into the skin . Set aside .

4 .To prepare the rice ,heat the oil in a preheated wok .Stir fry the garlic and shallots until fragrant . . Add the rice and cook for 3 minutes stirring rapidly . Transfer to a large saucepan and add the chicken stock and salt . Bring to the boil , then turn down the heat and simmer , covered , for 20 minutes . Turn off the heat and steam for a further 5-10 minutes , or until the rice is perfectly cooked .

5 . To serve , chop the chicken horizontally through the bone and skin into chunky wedges . Serve with the rice and a chilly  sauce .

Tips for a perfect plate of chicken rice
Poaching the chicken :
- Cook the chicken in a pot of simmering hot water (with ginger slices) for 20 minutes over medium heat .Turn off the heat and let the chicken rest in the pot , covered for another 30 minutes .This method keeps the meat moist and tender .Retain the chicken stock for cooking the rice .
-Plunge the chicken into cold water to keep the skin gelatinous .
-Cut up the chicken before serving it.

Thursday, October 30, 2014

Oriental Glazed Chicken Wings

This might just be one of the simplest , quickest , freshest , most delicious-ist mid- week meals around .Have you ever though about wok frying your chicken wing s before ? It's amazing ! This I made has a light coriander taste and smell .Rather nice for a change from the usual salty pr sweet taste , If you like coriander that is .
Serves 4

8 chicken wings,chopped into 3 pieces
5 tbsp groundnut oil
6 tbsp chicken stock
2 tbsp chopped fresh coriander

2 tbsp chilly sauce
1 1/2 tbsp sugar
1/8 tsp spice seasoning
1 tbsp finely chopped fresh ginger

1 . To make the marinade combine chilly sauce , sugar , salt and spice seasoning , and stir until dissolved .Mix the ginger .

2 . Put the chopped chicken wings in a shallow dish and pour in the marinade ,turning the wings to coat . Leave to marinate for 1 hour at room temperature or overnight in the refrigerator .

3 . Heat a wok over a high heat , add the oil and when it is almost smoking add the chicken wings and marinade . Stir fry for 5 minutes ,then sprinkle with 4 tablespoons of the stock and stir fry for a further 4 minutes .

4 . Using tongs ,transfer the wings to a warmed serving dish , and sprinkle with the coriander . Pour off and discard most of the oil from the wok and return to the heat . Add the remaining 2 tablespoon of stock , and stir with a wooden spoon until blended ,scraping up the sticky sediment .Pour into a small bowl and serve with the wings as a dipping sauce .

Monday, October 27, 2014

Gingered Chicken kebabs

This ginger , garlic and lime treatment is a simple concoction with a wonderful flavor .Boneless ,skinless chicken breasts are one of the most popular cuts of meat out there , and also one of the most flexible to cook with . Serve these delicious gingered chicken kebabs with steamed rice .Add the soy sauce for the taste homemade satay .

Serves 4

3 skinless, boneless chicken breasts,
   cut into small cubes
juice of 1 lime
2.5 cm piece fresh ginger,
  peeled and chopped
1 fresh red chilly , deseeded
   and sliced
2 tbsp vegetable or peanut oil 
1 onion, sliced
2 garlic cloves, chopped
1 aubergine , cut into chunks
2 courgettes , cut into thick slices
1 red pepper , deseeded and cut
  into square
1 tbsp red curry paste
2 tbsp Thai  soy sauce
1 tsp soft light brown
boiled rice, with chopped
  coriander ,to serve

1 . Put the chicken cubes in a shallow dish. Mix the lime, ginger, chilly  together and pour over the chicken pieces. Stir gently to coat. Cover and chill in the refrigerator for at least 3 hours to marinate .

2 . Soak 8-12 wooden skewers in cold water for 30 minutes before use , to prevent burning .

3 .Thread the chicken pieces onto the soaked wooden skewers and cook under a hot grill for 3-4 minutes , turning frequently until they are cooked through .

4 . Meanwhile , heat the oil in a wok a large frying pan and saute the onion and garlic for 1-2 minutes ,until softened , but not browned . Add the aubergine , courgettes and pepper and cook for 3-4 minutes , until cooked but still firm . Add the curry paste ,soy sauce and sugar and cook for 1 minute .

5 . Serve hot with boiled rice , stirred through with chopped coriander .

Monday, October 13, 2014

Steamed Chicken with Chilly &Coriander Butter

Serves 4

50 g  butter , softened
1 fresh Thai chilly , seeded and chopped
1 tbsp chopped fresh coriander
4 skinless , boneless 
   chicken breasts , about 175 g each
350 ml chicken stock
200 g basmati rice

pickled vegetables
1 carrot
1/2 cucumber
3 spring onions
salt and pepper


1. Mix the butter with the chilly and coriander .Cut a deep slash into the side of each chicken breast to form a pocket . Spoon quarter of the flavoured butter into each pocket and place on a 30 cm /12 inch square of baking parchment .

2 . Season to taste with salt and pepper , then bring together 2 opposite sides of the paper on top , folding over to seal firmly . Twist the ends to seal . Pour the coconut milk and stock into a large pan with a steamer top . Bring to a boil .

3. Stir in the rice with a pinch of salt . Put the chicken parcels in the steamer top , cover, and simmer for 15-18 minutes , stirring the rice once , until the rice is tender and the chicken is cooked through . Meanwhile , peel the carrot then trim the carrot , cucumber and spring onions and cut into fine sticks . 

4 .  Unwrap the chicken , reserving the juices , and cut in half diagonally . Serve the chicken on the rice , with the juices spooned over and pickled vegetables on the side .

Wednesday, October 8, 2014

Hot & Spicy Chicken With Peanuts

Wonderful spicy chicken to be served over rice .This spicy peanut chicken recipe makes enough to freeze leftovers, which keep for up to a month .Spoon single servings into airtight containers , thaw overnight in the refrigerator , and reheat in a saucepan , you can't increase the crushed red pepper , if you like , a dollop of yogurt on top balance the spiciness .
Serves 4                                                                                 
2 tbsp soy sauce
1 tsp chilly powder

stir fry
350 g chicken breasts
     skinned and cut into chunks
4 tbsp groundnut oil
1 clove garlic , finely chopped
1 tsp grated fresh ginger
3 shallots , thinly sliced
pinch of sugar
90 g roasted peanuts
1 tbsp groundnut oil
cooked rice and coriander sprigs ,
    to serve

1 . To make the marinade , mix the soy sauce and chilly powder in a bowl . Add the chicken chunks and toss to coat . Cover with clingfilm and refrigerate for 30 minutes .

2 . Heat the oil in a wok or frying pan , and stir fry the chicken until browned and well cooked . Remove from the pan , set aside and keep warm .

3 . If necessary , add a little more oil to the wok , then add the garlic , ginger , and shallots . Stir fry for 2-3 minutes .

4 . Return the chicken to the wok and fry until it is warmed through .Add  sugar and peanuts , stir well and drizzle with the groundnut oil .

5 . Serve immediately with freshly cooked rice and coriander sprigs .

Saturday, October 4, 2014

Fried Rice with Chicken Thai Style

Fried rice is a good lunch dish, served with cucumber and a wedge of lime . Fried rice with chicken Thai style gets much of its unique flavor from the mix of chicken ,fish sauce ,soy sauce creamed and coconut milk .Enjoy with these two fried rice Thai style .

Serves 4                                                    

225 g  jasmine rice
3 skinless , boneless chicken
   breasts , cut into cubes
400 ml canned coconut milk
50 g  block creamed
   coconut chopped
2-3 coriander roots , chopped
thinly pared rind of 1 lemon
1 fresh green chilly ,deseeded 
  and chopped
3 fresh Thai basil leaves
1 tbsp Thai fish sauce 
1 tbsp oil
fresh chives and sprigs fresh
  coriander , to garnish


Cook the rice in boiling water for 12-15 minutes , drain well , then cool and chill overnight .

Put the chicken into a saucepan and cover with the coconut milk . Add the creamed coconut , coriander roots , lemon rind and chilly and bring to the boil . Simmer for 8-10 minutes , until the chicken is tender . Remove from heat . Stir in basil and fish sauce .

Meanwhile , heat the oil in a wok and stir fry the rice for 2-3 minutes . Pour in the eggs and stir until they have cooked and mixed with the rice . Line 4 small ovenproof bowls or ramekins with clingfilm and pack with the rice . Turn out carefully onto serving plates and remove the clingfilm . Garnish with long chives and sprigs of coriander . Serve with the chicken or egg .

Thai Egg Fried Rice
Serve 4

3 tbsp oil
2 eggs -beaten with 1 tbsp water
1 tsp garlic, chopped
2 cups spring onions , chopped
4 cups  cooked rice
1 tbsp fish sauce
1 cup coriander leaves, chopped
1 cup cucumber ,diced

Heat 1 tbsp of oil in a large frying pan and add egg ,swirl ,till set .Remove from pan and cut into strips and keep aside .

Heat the rest of the oil in the same pan and add garlic and spring onions .Saute over high heat till glossy and add rice .

Stir fry over high heat till rice is heat through .Add fish sauce , coriander and omelette strips and mix well .

Serve garnished with the cucumber .

Thursday, October 2, 2014

Chicken Fried Rice

Chicken fried rice is so simple to make at home , and is way better , healthier and cheaper than take out !Use leftover rice and frozen vegetables to make this rice dish even easier .Save  this recipe and be sure to try it soon , you're going to love it .Freshly cooked rice can be too sticky to fully with the ingredients .
Serves 4

sesame oil 
6 shallots ,peeled and cut into quarters
450 g cooked chicken , cubed
3 tbsp soy sauce
2 carrots, diced
1 celery stick , diced
1 red pepper , deseeded and diced
175 g fresh peas
100 g canned sweetcorn , drained
275 g cooked long grain rice
2 large eggs


1 .  Heat the oil in a preheated wok and large frying pan over a medium heat .

2 . Add the shallots and fry until soft , then add the chicken and 2 tablespoon 2 of the soy sauce and stir fry for 5-6 minutes.

3. Stir in the carrots , celery , red pepper , peas and sweetcorn and stir fry for a further 5 minutes . Add the rice and stir thoroughly . Finally , beat the eggs and pour into the mixture . Stir until the eggs are beginning to set , then add in the remaining soy sauce .

Wednesday, October 1, 2014

Chicken Vermicelli Noodles Soup

A fresh and fast chicken noodles soup .
This chicken vermicelli noodles soup is great on a cool day .
Serves 4-6

2 skinless chicken breast
2 litres  water
1 onion, with skin left on ,cut in half
1 large garlic clove, cut in half
1 cm piece fresh ginger ,
   peeled and sliced
4 black peppercorns  , lightly crushed
4 cloves
2 star anise
1 carrot, peeled
1 celery stalk , chopped
100 g baby corn , cut in half
   length ways and chopped
2 spring onions , finely shredded 
115 g dried rice vermicelli
salt and pepper


Put the chicken breasts and water in a saucepan over high heat and bring to the boil . Reduce the heat to its lowest setting and simmer  ,skimming the surface until no more foam rises . Add the onion , garlic , ginger, peppercorns , cloves , star anise and a pinch of salt and continue to simmer for 20 minutes , or until the chicken is tender and cooked through . Meanwhile , grate the carrot , along its length on the coarse side of a grater so you get long , thin strips .

Strain the chicken , reserving about 1.25 litres / 2 pints stock , but discarding any flavouring ingredients . Return the stock to the rinsed out pan with the carrot , celery , baby corn , and spring onions and bring to the boil . Boil until the baby corn are almost tender , then add the noodles and continue boiling for 2 minutes .

 Meanwhile , chop the chicken , add it to the pan and continue cooking for about 1 minute until the chicken is reheated and the noodles are soft . Add seasoning .

Saturday, September 6, 2014

Chicken , Cheese & Rocket Salad

High in vitamin A and C , rocket leaves should be eaten when they're young , they should be smooth and hairless .When picked after flowering , the leaves tend to taste mustardy .This salad is perfect for a light lunch .

Serves 4

150 g rocket leaves
2 celery stalks ,trimmed and sliced
1/2 cucumber . sliced
2 springs onions , trimmed
  and sliced
2 tbsp chopped fresh parsley
25 g walnut pieces
150 g boneless roast
  chicken , sliced
125 g freshly cheese , cubed
handful of seedless red grapes,
  cut in half (optional)
salt and pepper

2 tbsp olive oil
1 tbsp Honey 
1 tbsp chopped mixed herbs

1 . Wash the rocket leaves , pat dry with kitchen paper and put them into a large salad bowl .Add the celery , cucumber, spring onions , parsley and walnuts and  mix together well . Transfer onto a large serving platter . Arrange the chicken slices over the salad , then scatter over the cheese  .  Add the red grapes , if using . Season well with salt and pepper .

2 . To make the dressing put all the ingredients into a screw top jar and shake well . Alternatively , put them into a bowl and mix together well . Drizzle the dressing over the salad and serve .

Thursday, September 4, 2014

Chicken & Barley Stew

Looking for a family friendly virtuously healthy stew ?
Try this chicken and barley stew recipe .This stew is perfect to make and freeze ahead of time .Just heat up and enjoy !
Barley Health Benefits:
Helps you lose weight: Barley helps to reduce weight , partially because of several kinds of essential amino acids ,and partially because of its fiber content .Barley modulates your blood sugar levels , thus avoiding the sugar peaks and drops usually associated with the fat storage process .

Barley compared to other grains , is low in calories and at the same time it makes a satisfactory meal , helping you feel full longer , so you don't need to eat as frequently .

Reduce Risk of Cancer and Heart Disease: Barley is reach in plant lignans which protect against breast and other hormone -dependent cancers as well as heart disease .By reducing free radicals and visceral  fat , and stabilizing the blood pressure , barley minimizes our chance and heart disease .

Serves 4                                                            
2 tbsp vegetable oil
8 small , skinless chicken thighs
500 ml chicken stock
100 g  pearl barley , rinsed
    and drained
200 g small new potatoes ,
   scrubbed and halved lenghtways
2 large carrots , peeled and sliced
1 leek ,trimmed and sliced
2 shallots , sliced
1 tbsp tomato puree
1 bay leaf
1 courgette , trimmed and sliced
2 tbsp chopped fresh flat-leaf
   parsley , plus extra sprigs 
   to garnish
2 tbsp plain flour
4 tbsp water 
salt and pepper


1 . Heat the oil in a large saucepan over a medium heat . Add the chicken and cook for 3 minutes , then turn over and cook on the other side for a further 2 minutes . Add the stock , barley , potatoes carrots , leek , shallots , tomato puree and bay leaf . Bring to the boil , lower the heat and simmer for 30 minutes .

2 . add the courgette and chopped parsley , cover the pan and cook for a further 20 minutes , or until the chicken is cooked through . Remove the bay leaf and discard .

3 . In a separate bowl , mix the flour with 4 tablespoons of water and stir into a smooth paste . Add it to the stew and cook , stirring ,over a low heat for a further 5 minutes . Season to taste with salt and pepper .

4 . Remove from the heat , ladle into individual serving bowls and garnish with sprigs of fresh parsley .

Saturday, August 16, 2014

Sticky Lime Chicken

Health ,quickly and delicious Sticky Lime Chicken recipe from Enjoy Everyday Recipes .This recipe is so easy to make and it has the perfect balance of flavors from simple ingredients .
Serves 4                                                                                                                                                                                                
4 part boned , skinless chicken
   breast , about 140 g  each 
grated rind and juice of 1 lime
1 tbsp honey
1 tbsp olive oil
1 garlic clove, chopped
1 tbsp chopped fresh thyme
boiled new potatoes and
  lightly cooked seasonal
  vegetables , to serve

 Arrange the chicken breasts in a shallow roasting pan .

Put the lime rind and juice , honey , oil ,garlic and thyme in a small bowl and combine thoroughly .Spoon the mixture evenly over the chicken breasts and season with pepper .

Roast the chicken in a preheated oven , 190 degrees C / 375 degrees F / Gas Mark 5 , basting every 10 minutes , for 35-40 minutes , or until the chicken is tender and the juices run clear when a skewer is inserted into the thickest part of the meat . If the juices still run pink , return the chicken to the oven and cook for a further 5 minutes , then test again . As the chicken cooks , the liquid in the pan thickens to give a tasty , sticky coating .

 Serve with boiled new potatoes and lightly cooked seasonal vegetables .

Wednesday, August 13, 2014

Red Chicken Salad

Red chicken salad , fresh garden salad topped with hand seasoned and lovingly roasted chicken finished off with a balsamic dressing.
Another delicious sounding Thai recipe .Easy and healthy , prep time does not include overnight refrigeration time. 

Serves 4
4 boneless chicken breasts
2 tbsp red curry paste
2 tbsp vegetable or peanut oil
1 cabbage , scredded
175 g pak choi , torn into
   large pieces
1/2 savoy cabbage , scredded
2 shallots , chopped finely
2 garlic cloves , crushed
1 tbsp lemon juice
2 tbsp sweet chilli sauce
2 tbsp Thai soy sauce

1 . Slash and flesh of the chicken several times and rub the curry paste into each cut . Cover and chill overnight .

2 .Cook in a heavy based saucepan over medium heat or on a griddle pan for 5-6 minutes , turning once or twice ,until cooked through . Keep warm .

3 . Heat 1 tablespoon of the oil in a wok or large frying pan and stir fry the cabbage , pak choi and savoy cabbage until just  wilted . Add the remaining oil , shallots and garlic and stir fry until just tender , but not browned .Add lemon juice ,chilli sauce and soy . Remove from the heat .

4 .Arrange the leaves on 4 serving  plates . Slice the  chicken , arrange on the salad greens and drizzle the hot dressing over . Serve immediately .

Tip for chicken salad:
- The chicken : Chicken salad needs chicken obviously .But what part of the chicken used can vary .Traditional chicken salad will use chicken breasts , usually poached so they'll still be juicy and tender , and cut up into squares .Other varieties will use the dark chicken meat .Still more simply tell you to pick apart a whole cooked chicken for a mixture of dark and light chicken meat .It's really up to you and your taste and health needs .Chicken breasts will yield a chicken salad with slightly less fat than a mixed or dark meat chicken salad .Chicken breasts can be drier , though , and require more dressing .I usually only make chicken salad with leftover chicken so my chicken salad will vary with whatever we had for dinner -whether it was chicken breasts or a whole roasted chicken .


Tuesday, August 12, 2014

Cream of Chicken & Potato Soup

Serves 4
1 tbsp butter 
2 garlic cloves , chopped
1 onion ,sliced
2 large leeks , sliced
1 carrot ,sliced
2 tbsp plain flour
1 litre chicken stock
800 g potatoes ,chopped
200 g skinless chicken
  breast , chopped
salt and pepper

1 . Melt the butter in a large saucepan over a medium heat . Add the garlic and onion and cook , stirring , for 3 minutes , until slightly softened .

2 . In a bowl , mix the flour with enough stock to make a smooth paste ,then stir into the pan . Cook , stirring , for 2 minutes . Pour in the remaining stock ,then add the potatoes and chicken ,leeks and carrots .Season with salt and pepper . Bring to the boil , then lower the heat and simmer for 25 minutes , until the chicken and potatoes are tender and cooked through .

3 .Stir in the cream and cook for a further 2 minutes ,then remove from the heat and ladle into serving bowls ... serve immediately .

Saturday, August 9, 2014

Chicken breast with Pak Choi & Broccoli

The chicken breast is one of the most nutritious and best -tasting parts of the chicken . A chicken breast is full of protein while being low in carbohydrates and fat .Depending on the way it is cooked , chicken breast can also be low in calories while providing many of the vitamins and other nutrients you need every day .

Benefits of broccoli
powerful antioxidant : Of all the cruciferous vegetables , broccoli stands out as the most concentrated source of vitamin C , plus the flavonoids necessary for vitamin C to recycle effectively .Also concentrated in broccoli are the carotenoids lutein , zeaxanthin and beta- carotene , other powerful antioxidants .

Bone health: Broccoli contains high levels of both calcium and vitamin K , both of which ore important for bone health and prevention of osteoporosis .

Cholesterol reduction : Like many whole foods , broccoli is packed with soluble fiber that draws cholesterol out of your body .It is a good carb and is high in fiber , which aids in digestion , prevents constipation , maintains low blood sugar , sugar and curbs overeating .

 Serves 4
175g/ 6 oz broccoli 
1 tbsp peanut oil                                                                              
2.5cm/1 inch piece fresh
ginger  , finely grated
1 fresh red Thai chilli , deseeded
    and chopped 
2 garlic cloves , crushed 
1 red onion , cut into wedges
450 g  skinless , boneless
   chicken breast , cut into thin strips
175 g/ 6 oz pak choi , shredded
115 g/ 4 oz baby corn , halved
1 tbsp light soy sauce
1 tbsp Thai fish sauce
1 tbsp chopped fresh coriander
1 tbsp toasted sesame seeds

1 . Break the broccoli into small florets and cook in a saucepan of lightly salted boiling water for 3 minutes .Drain and set aside .

2 . Heat a wok over high heat until almost smoking , add the oil , then add the ginger chilli and garlic .Stir fry for 1 minute. Add the onion and chicken and stir fry for further 3-4 minutes , or until the chicken is sealed on all sides .

3 . Add the remaining vegetables to the wok , including the broccoli , and stir fry the vegetables for 3-4 minutes or until tender .

4. Add the soy and Thai fish sauces to the wok and stir fry for a further 1-2 minutes , then serve at once , sprinkled with the coriander and sesame seeds .

Tuesday, August 5, 2014

Thai Green Chicken Curry

      If you are a fan of Asian flavors than this fragrant Thai Chicken curry is the recipe for you . This curry is similar to a green curry and is a fantastic marriage of South East Asian ingredients flavors .This isn't a traditional Thai recipe but it certainly embrace Thai flavors as I used coconut milk , Thai fish sauce , limes and aubergine to flavor the delicious , savory sauce !
      Thai chicken curry is delicious and easy green curry with chicken .Making green curry is so easy and takes only 20 minutes and much cheaper than eating out .Try it and you will be surprised just how easy it is ..

Serves 4

2 tbsp groundnut or sunflower oil
2 tbsp Thai green curry paste
500 g  skinless, boneless
   chicken breasts , cut into cubes
2 kaffir lime leaves , roughly torn
1 lemon grass stalk , finely chopped
225 ml/ 8 fl oz coconut milk
16 baby aubergines , halved
2 tbsp Thai fish sauce
springs of fresh Thai basil and thinly 
   sliced kaffir lime leaves ,
  to garnish

1 .Heat the oil in a preheated wok or large , heavy based frying pan . Add the curry paste and stir fry briefly until all the aromas are released .

2 . Add the chicken , lime leaves and lemon grass and stir fry for 3-4 minutes , until the meat is beginning to colour . Add the coconut milk and aubergines and simmer gently for 8-10 minutes or until tender .

3. Stir in the fish sauce and serve immediately , garnished with sprigs of Thai basil and lime leaves .

Replace the baby aubergines with 3 green peppers , sliced , which will enhance the green colour of the curry .

Fried Noodles with Chicken & Prawn

After a busy day at work or with the family , the last thing most of us feel like spending hours preparing and cooking evening meal .
Stir fried noodles with chicken and prawns shellfish have a natural affinity with both meat and poultry .This Thai style recipe combines chicken with prawns and has the characteristic ,sweet ,sour and salty flavor .

Unless you want to live on ready made supermarket dishes , the solution is to have a few simple recipes up your sleeve which after a practice session , you can whip up in no time at all .  

  Serves 2

400 g noodles
1 onion , finely sliced
200 g fresh beansprouts
1 red pepper, deseeded and 
   thinly sliced
1 boneless cooked chicken
   breast , about 150 g sliced
12 cooked peeled prawns
1 tbsp groundnut oil
2 tbsp chilly  sauce
1 tbsp sesame oil
1 tbsp toasted sesame seeds
2 spring onions , finely sliced

1 . Cook the noodles according to the instructions on the packet . Drain well , and tip into a bowl .

2 . Mix the onion , beansprouts , red pepper , chicken and prawns together in a separate bowl .Stir through the noodles .

3 .Heat the wok over a high heat , then add the groundnut oil .Add the noodle mixture and stir fry for 4 minutes , or until golden  , then add the chilly sauce and sesame oil and toss together .

4 . Divide the mixture between 2 bowls , sprinkle with the sesame seeds and spring onions and serve immediately .

Health Benefits of Prawns:
-Prawns health benefits is also due to its rich content of selenium which prevents the growth of cancer cells , therefore protecting the body from cancer .

- One of the health benefits of prawn is it maintains good cardiovascular health due to its high content in vitamin B12 contributes to better cardiovascular regulation .

- Calcium and vitamin E content in prawns maintains healthy skin , teeth and bones .

-Proteins in prawns provide body growth and development .

The calories in prawns is less when compared to meat and beef . Moreover the nutritional benefits of prawns make  it healthy for the body while adding taste to the food .Enjoy the nutritional and health benefits of prawns !

Pasta with Chicken & Feta

The idea for this recipe started with a leftover container of olives .This is also the kind of pasta that can be served room temperature or even chilled , and definitely deserves a place as a barbecue and picnic side dish .

Pasta - night strategies:
Choose whole - wheat pasta : Almost every major brand of pasta at the supermarket offers a whole wheat or whole grain option .This is great news : whole wheat and whole grain pasta have up to twice the fiber of white flour pasta, and retain some of the trace minerals not added back to white flour pasta during the enrichment process .Plus , whole wheat and whole grain pasta have a nice nutty flavor and a pleasant chewy texture that I have grown to love .

If you prefer to ease into the world of whole wheat pasta , try a blend .Blends have a varying percentage of whole grain to refined flour .You'll sacrifice some fiber , but you still get an average of 2 grams more per serving compared to white pasta .

Save the cheese for garnishing - Some pasta recipes direct you to mix grated and fresh cheeses ,into the pasta with the sauce .I prefer to save saturated fat and calories by sprinkling or spooning my cheese on top only .This way I get a fresh , sharp bite of cheese every bite .

Serves 4

2 tbsp olive oil
450 g/ 1 lb skinless, boneless
   chicken breast , cut into thin strips
6 spring onions , chopped
225 g / 8 oz Feta cheese , diced
4 tbsp chopped fresh chives
450 g / 1 lb dried garganelli
 salt and pepper
tomato sliced ,to serve

1 .Heat the olive oil in a heavy based frying pan .Add the chicken and cook over medium heat , stirring frequently for 5-6 minutes , or until golden all over and cooked through . Add the spring onions and cook for 2 minutes . Stir the Feta cheese into the pan with half the chives and season with salt and pepper .

2 .Meanwhile , bring a large heavy based saucepan of lightly salted water to the boil . Add the pasta , return to the boil and cook for 8-10 minutes , or until tender but still firm to the bite. Drain well , then transfer to a warmed serving dish .

3 .Spoon the chicken mixture onto the pasta , toss lightly and serve immediately  , garnished with the remaining chives and accompanied by tomato sliced. 

Chicken Wraps


   Want to learn how to make healthy chicken wrap ? Chicken wraps can be healthy or unhealthy - it all depends on how you make them , what extra ingredients you add and what type of diet you're following .Wraps are often lower in calories than 4 sandwich with the same filling , bur adding extra to your wrap can make them into a calorie packed lunch or dinner .

Make dinner tonight a wrap .This classic wrap recipe has an original , yet delicious twist , which should fill the hungriest of appetites .Get the fast and delicious healthy chicken wrap here . Try this with :
Spaghetty with parsley chicken
-Louisiana Chicken
Rice Pudding for desserts .

Serves 4                                                                         

150 ml  low fat plain yogurt
1 tbsp wholegrain mustard
280 g  cooked skinless,
  boneless chicken breast , diced 
140 g  lettuce, 
   finely shredded
85 g cucumber , thinly sliced
2 celery stalks , sliced 
85 g  black seedless grapes,
 8 / 10 inch soft flour tortillas

1 .Combine the yogurt and mustard in a bowl and season with pepper . Stir in the chicken and toss until thoroughly coated .

2 .Put the lettuce , cucumber , celery and grapes into a separate bowl and mix well .

3 .Fold a tortilla in half and in half again to make a cone that is easy to hold . Half - fill  the tortilla pocket with the salad mixture and top with some of the chicken mixture . Repeat with the remaining tortillas , salad and chicken . Serve at once .

Note: If you want make your own sandwiches or wraps , you don't even need to add any extra sauce moist of the time .You use the juice from vegetables to make them moist .Tomatoes and cucumbers work best . If you grill your own meat , you are in charge of the quality and quantity in the sandwiches or wraps too.

 Making Wraps Healthier Tip:
Your best bet is to stick to lean chicken breast to cut back on calories .Choose a whole wheat or whole grain tortilla . Whole grains products contain more fiber and protein than white carbohydrates .A plain tomato based salsa will make the wrap moist and juicy without adding too many calories , it also provides vitamins , minerals and antioxidants from the tomatoes .The same goes for adding low carb vegetables like lettuce , cucumber and bell peppers .If you want some cheese , choose a low fat variety .