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 .

Soy Chicken Wings

These soy chicken wings  are delicious and can be served any day ,occasions and great for parties .The taste is absolutely savory ,sticky sweet and finger licking good . If you love chicken wings , you would like them .

A soy sauce ,ginger ,garlic marinade does most of the work when preparing these wings ,which are pan fried in a thick honey butter glaze and garnished with sesame seeds .

Serves 3-4                                        

250 g chicken wings ,
250 ml water
1 tbsp sliced spring onion
2.5 cm /1 inch pieces of fresh 
    ginger , cut into 4 slices
2 cloves garlic,minced
2 tbsp chilly sauce 
1/2 tsp tomato sauce
salt and pepper
1 star anise 
1/2 cup honey
sesame seeds for garnish

1 . Wash and dry the chicken wings . In a small saucepan , bring the water to the boil  , then add the chicken , spring onion and ginger and bring back to the boil .

2 . Add the remaining ingredients , then cover and simmer for 30 minutes .

3 . Using a slotted spoon , remove the chicken wings from any remaining liquid and serve hot .
Rinse chicken wings and pat dry .Remove tip and discard separate each wing at the joint into 2 pieces .Place wings in a shallow dish and pour over the soy sauce , ginger , garlic .Toss well to coat ; marinate , refrigerated for 1 hour 

Remove wings from marinade and pat dry , season with salt and pepper , in a large saute pan over medium high heat , melt the butter in the olive oil .When the butter stop foaming , add the honey and chicken wings and fry until browned on each side , about 5 minutes .Continue cooking the wings , turning them over often to coat them as the glaze reduces .Cook until the wings are sticky and cooked through .Garnish with sesame seeds and serve .

Monday, August 4, 2014

Chicken Crostini

Here is a quick and easy appetizer tasty and fun to make . Preparing these today for an afternoon barbecue I was assisted by my uncle .
Try it for your self and be hooked !

Serves 4                                12 slices of bread 
4 tbsp olive oil
2 garlic cloves ,chopped fresh
100g / 3 oz cold roast chicken ,
   cut into small , thin slices
4 tomatoes , sliced
12 thin slices of goat's cheese
12 black olives , pitted and chopped 
  salt and pepper 
  fresh red and green salad leaves,
  to serve

1 .Put the bread under a preheated medium grill and lightly toast on both sides .Meanwhile  , pour the olive oil into a bowl and add the garlic and oregano .Season with salt and pepper and mix well .Remove the toasted bread slices from the grill and brush them on one side only with the oil mixture .

2 .Place the bread slices, oiled sides up , on a baking sheet . Put some sliced chicken on top of each one ,followed by a slice of tomato .

3 .Divide the slices of goat's cheese among the bread slices , then top with the chopped olives .Drizzle over the remaining oil mixture and transfer to a preheated oven , 180 C /350 F / Gas Mark 4 . Bake for about 5 minutes , or until the cheese is golden brown and starting to melt .

4 .Remove from the oven and serve with fresh red and green salad leaves .

Preparing Easy Appetizer Recipes:
- Do as much as you can a day in advance .Chop anything that can be chopped a head of time and place it in plastic bags or containers in the refrigerator .

- Many dips taste better if made the day before serving so don't hesistate to make that dip a day ahead  of time and let those flavors marry together to make your dip even more amazing !

- Divide the appetizers among several platters so your guests can try a variety of appetizers from wherever they are seated .


Roast Chicken Salad with Orange dressing

Have you had your salad today ? Eating salad almost everyday may be one of the most healthy eating habits you can adopt - and one of the simplest , experts say .
When on a picnic with family , it can be tempting to just reach for the chips and dessert , but its important to fill your self up with nutrients as well . Try this healthy roast chicken salad ...
Serves 4

250g/ 9 oz young spinach leaves
handful of fresh parsley leaves
1/2 cucumber , thinly sliced
90 g / 3 oz walnuts, toasted
   and chopped
350g / 12 oz boneless lean roast
   chicken , thinly sliced 
2 red apples 
1 tbsp lemon juice
fresh flat - leaf parsley sprigs ,
  to garnish 
orange wedges , to serve

orange dressing
2 tbsp extra -virgin olive oil
juice of 1 orange
finely grated rind of 1/2 orange
1 tbsp sour cream

1 . Wash and drain the spinach and parsley leaves ,if necessary , then arrange on a large serving platter . Top with the cucumber and walnuts . Arrange the chicken slices on top of the leaves .

2 . Core the apples , then cut them in half . Cut each half into slices and brush with the lemon juice to prevent discoloration . Arrange the apple slices over the salad .

3 . Place all the dressing ingredients in a screw top jar , screw on the lid tightly and shake well until thoroughly combined . Drizzle the dressing over the salad , garnish with parsley sprigs and serve immediately with orange wedges .

Cajun Chicken Salad

This chicken and mango salad recipe is a great summer standby and is given its fresh zing with the lime mayonaise dressing .Take it in a picnic or share it with family at home .
To prepare a mango , first peel it using a vegetable peeler or paring knife .Then , stand the mango on one of its narrow edges and use a sharp knife to cut down along one side of the stem and just grazing the pit .Repeat on the other side .Cut each half into slices .Slice off any flesh left clinging to the pit .

Serves 4                     
4 skinless, boneless chicken breast
   about 140 g / 5 oz each
4 tsp Cajun seasoning
2 tsp corn oil (optional)
1 ripe mango , peeled , pitted and 
   cut into thick slices
200 g / 7 oz mixed salad leaves
1 red onion , thinly sliced and
   cut in half
175 g/ 6 oz cooked beetroot , diced
85 g /3 oz radishes , sliced
55 g / 2 oz walnut halves
4 tbsp walnut oil
1 tbsp lemon juice
salt and pepper
2 tbsp sesame seeds

1 . Make 3 diagonal slashes across each chicken breast . Put the chicken into a shallow dish and sprinkle all over with the Cajun seasoning . Cover and chill for at least 30 minutes .

2 . When ready to cook , brush a griddle pan with the corn oil , if using . Heat over high heat until very hot and a few drops of water sprinkled into the pan sizzle immediately . Add the chicken and cook for 7 - 8 minutes on each side , or until thoroughly cooked . If still slightly pink in the center , cook a little longer .Remove the chicken and set aside .

3 . Add the mango slices to the pan and cook for 2 minutes on each side . Remove from the pan and set aside .

4 . Meanwhile , arrange the salad leaves in a salad bowl , reserving a few for a garnish , and sprinkle over the onion , beetroot , radishes and walnut halves .

5 . Put the walnut oil ,  lemon juice ,salt and pepper in a screw -top jar and shake until well blended .Pour over the salad and sprinkle with the sesame seeds .

6 . Arrange the mango and the salad on a serving plate, top with the chicken breast and garnish with a few of the salad leaves .

Making healthier salad:
Strong foundation
-First things first :Start by upping the nutritional ante by choosing a base for your salad that provides important nutrients like folic acid and lutein .Give up the iceberg for mesclun greens , baby spinach or a spring mix that includes a variety of dark green lettuces . For less than 20 calories per two cups you can have a tasty , nutrient -rich base .

Pile on the veggies
- Take adventage of fresh vegetables and load them on top of your greens - at 25 calories or less per 1/2 cup serving you can't go wrong .Choose a variety of colors to get the most health benefits - red bell peppers , broccoli , carrots , sugar snap peas , cucumbers , and red onions are all great choices .Be sure to stick with or lightly steamed vegetables and steer clear of ones that are fried or swimming in only marinades .

Add a healthy prorein
-Add grilled salmon , chicken breast or canned tuna as a healthy protein option .Aim for around 4 ounces .Tofu or tempeh makes for a great vegan option .Protein is filling and also helps to stabilize blood sugar .Skip the fried chicken or fried fish ,.And go easy on the cheese .