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.