Recipes:Sweet & sour chicken skewers with fruity noodles

Kid friendly and easy to barbecue, these low-fat skewers are sure to become a family favourite

• 425g can pineapple chunks, drained, juice reserved
• 4 tbsp tomato ketchup
• 2 tbsp white wine vinegar
• 6 skinless chicken thighs , cut into chunks
• 2 red chillies , deseeded and chopped
• 1 red pepper , cut into chunks
• 3 egg noodles nests
• small bunch spring onions , sliced

  

  1. Mix the pineapple juice, tomato ketchup, vinegar and some seasoning together. Reserve half, then add the rest to a bowl with the chicken and half the red chilli. Marinate for 5 mins.
  2. Thread the chicken, pepper and half the pineapple onto 8 skewers.
  3. Heat your grill, or fire up a barbecue. Brush any excess marinade over the skewers, then grill or barbecue, turning regularly, for about 8 mins or until the chicken is starting to char at the edges and is cooked through.
  4. Meanwhile, cook the noodles following pack instructions, drain, then stir through the remaining pineapple, chilli and spring onions. Serve with the remaining sauce on the side or drizzled on top of the skewers.

  

  MAKE IT DIFFERENT

  Beef & black bean skewers for 4. Mix 400g lean sirloin or minute steaks, cut into strips, with 1 sliced red chilli, 4 heaped tbsp black bean sauce and seasoning. Cut 1 pepper and 1 onion into chunks, then thread onto 8 skewers, alternating with the beef. Grill for 10 mins, turning regularly, until cooked through. Serve with 3 cooked egg noodle nests mixed with 1 bunch sliced spring onions.

  PER SERVING

  545 kcalories, protein 44g, carbohydrate 83g, fat 6 g, saturated fat 2g, fibre 4g, sugar 19g, salt 1,92 g

Continue Reading

Recipes:Lamb, chicken & chorizo skewers with chimichurri

Want to know what hot chefs are grilling? Try this Gaucho restaurant-inspired recipe

• 250g chicken breast
• 250g lamb leg
• 250g chorizo
• olive oil , for brushing

FOR THE CHIMICHURRI

• 4 tbsp chopped parsley
• 1 red chilli , chopped
• 1 garlic clove , chopped
• 2 tsp dried oregano
• 2 tsp smoked paprika
• 5 tbsp olive oil
• 2 tbsp red wine vinegar

  

• Dice the chicken breast, lamb leg and chorizo and spear the chunks on separate skewers. Season well, brush with olive oil and barbecue, turning, until charred and cooked to your liking.
• Meanwhile mix the chopped parsley, red chilli, garlic, dried oregano, smoked paprika, olive oil, red wine vinegar and seasoning. Serve the skewers with the chimichurri.

Continue Reading

Recipes:Easy jerk chicken with rice & peas

A Caribbean classic, this recipe makes a delicious and satisfying weekday meal

• 2 tbsp sunflower oil
• 1kg chicken thighs and drumsticks
• 1 bottle jerk barbecue sauce (Levi Roots or Walkerswood from Waitrose)
• 1 bunch spring onions , sliced

FOR THE RICE AND PEAS

• 200g basmati rice
• 2 x 410g cans kidney beans
• 400g can coconut milk
• 1 bunch spring onions , chopped
• 1 thyme sprig
• 1 garlic clove , chopped
• 1 tsp allspice

  

  1. Heat oven to 220C/200C fan/gas 7. Heat the oil in a roasting tin, then carefully add the chicken pieces. Brown them lightly on all sides - it will take about 6-8 mins. Pour over the jerk sauce, scatter over the sliced spring onions, then toss to coat each piece of chicken.
  2. Roast the chicken for 30 mins, turning occasionally to ensure it gets nice and sticky.
  3. While the chicken is cooking, make the rice & peas. Rinse the rice in a sieve until the water runs clear. Bring a pan of water to the boil with the liquid only from the kidney beans, the coconut milk, spring onions, thyme, garlic, allspice and some salt, then simmer for 10 mins. Add the beans, then simmer for 5 mins more until the rice is tender. Drain and serve straight away with the chicken.

  937 kcalories, protein 46g, carbohydrate 86g, fat 48 g, saturated fat 23g, fibre 10g, sugar 26g, salt 2,59 g

Continue Reading

Recipes:BBQ drumsticks with slaw

These deliciously sticky chicken pieces are best eaten with plenty of napkins at the ready

Ingredients

• 8 chicken drumsticks
• 150ml barbecue sauce

FOR THE SLAW

• 1 large carrot , grated
• ½ white cabbage , shredded
• 1 red onion , thinly sliced
• 6 tbsp salad cream
• crusty bread , to serve

  

  1. Heat oven to 200C/180C fan/gas 6. Slash the chicken with a sharp knife and toss with the barbecue sauce in a roasting tray. Season with black pepper and roast for 45 mins, basting every 15 mins with the sauce from the tray, until sticky and cooked through.
  2. Meanwhile, make the slaw. Mix all the vegetables together in a large bowl, then toss through the salad cream and some seasoning. When the chicken is cooked, serve with the slaw and some crusty bread, if you like.

  MAKE YOUR OWN HOMEMADE BBQ SAUCE

  Makes 150ml/1⁄4pt - In a small saucepan, put 5 tbsp red wine vinegar, 100g soft brown sugar, 3 tbsp water and 4 tbsp tomato ketchup. Add a dash Tabasco and 1 tbsp Worcestershire sauce. Simmer gently until thick and sticky, about 15 mins. Allow to cool before using as a marinade or serve warm with grilled meat or chicken.

  PER SERVING

  515 kcalories, protein 50g, carbohydrate 22g, fat 26 g, saturated fat 6g, fibre 3g, sugar 21g, salt 1,62 g

Continue Reading

Recipes:Chicken masala skewers

These skewers are great with a dollop of mango chutney or raita, and can also be cooked on the barbecue for hot summer days

• 150ml 0% fat Greek yogurt
• 2 tbsp masala paste
• handful of coriander leaves, chopped, plus extra leaves to serve
• juice 1 lime , pinch of zest, plus wedges to serve
• 4 skinless, boneless chicken breasts , each cut into 6 chunks
• wholemeal chapatis , to serve

FOR THE SALAD

• 250g pack cherry tomatoes , hulled or quartered
• 1 red onion , finely chopped
• 1 cucumber , cut into chunks

  

  1. In a large bowl mix the yogurt, paste, half the chopped coriander, half the lime juice and all the the zest. Tip in the chicken, stir to coat and leave in the fridge to marinate for 30 mins if you have time.
  2. Thread the chicken onto 8 skewers and cook in batches on a hot griddle pan, frying pan or barbecue for about 10-12 mins, turning until cooked though.
  3. Meanwhile, mix the salad ingredients with the remaining lime juice and coriander in a bowl and season. Sprinkle with extra coriander and serve alongside the skewers with warmed wholemeal chapatis.

  Up the veg count

  Add chunks of courgette, cubes of pepper or onion wedges to the skewers.

  Per serving

  227 kcalories, protein 39g, carbohydrate 8g, fat 4 g, saturated fat 1g, fibre 2g, sugar 6g, salt 0,77 g

Continue Reading

Recipes:Jerk chicken kebabs with mango salsa

A simple colourful way with chicken that is packed with goodness

Ingredients

• 2 tsp jerk seasoning (we used Bart)
• 1 tbsp olive oil
• juice 1 lime
• 4 skinless chicken breasts , chopped into chunks
• 1 large yellow pepper , cut into 2cm cubes
• 100g bag rocket leaves, to serve

FOR THE SALSA

• 320g pack mango chunks, diced
• 1 large red pepper , deseeded and diced
• bunch spring onions , finely chopped
• 1 red chilli , chopped (optional)

  

  1. Mix together the jerk seasoning, olive oil and lime juice. Toss the chicken in it and leave to marinate in the fridge for at least 20 mins, or up to 24 hours.
  2. Make the salsa by mixing all the ingredients together with some seasoning - add a chopped red chilli if you like extra heat.
  3. Heat the grill or barbecue to Medium. Thread the chicken onto 8 metal skewers divided by the yellow peppers - aim for 3 of each per skewer. Cook for 8 mins each side until cooked through and lightly charred. Serve with the salsa and rocket leaves.

  PER SERVING

  263 kcalories, protein 37g, carbohydrate 19g, fat 5 g, saturated fat 1g, fibre 4g, sugar 17g, salt 0,3 g

Continue Reading

Recipes:Chicken with salsa verde

Try making a punchy herby sauce to perk up plain grilled chicken, it gives plenty of flavour while still making a low-fat supper

• 1 lemon , juiced
• ½ small bunch parsley
• ½ small bunch basil
• 1 tbsp capers , rinsed and drained
• ½ garlic clove
• 1 tsp Dijon mustard
• olive oil
• 2 skinless chicken breasts
• 400g tin cannellini beans
• 50g rocket

  

  1. To make the salsa, whizz the lemon juice, herbs, capers, garlic, mustard and 2 tbsp oil in a food processor (add a little water if needed).
  2. Chargrill or grill the chicken on both sides until cooked. Heat the beans, drain, then toss with the rocket and half the salsa. Slice the chicken and dress with the rest of the salsa.

  Per serving

  420 kcalories, protein 44,9g, carbohydrate 24,1g, fat 16,7 g, saturated fat 2,4g, fibre 7,4g, salt 2,16 g

Continue Reading

Recipes: Herbed chicken skewers

• 500g tiny new potatoes - look for packets of tiny or baby new potatoes, or pick out the smallest ones you can find if they are sold loose
• 3 tbsp each of chopped parsley , mint and chives
• 6 tbsp olive oil
• 2 tbsp lemon juice
• 500g skinless chicken breasts , cut into 3cm chunks
• 1 red onion , peeled
• 1 red pepper , seeded and cut into 3cm chunks
• 1 lemon , cut into 8 wedges

FOR THE RELISH

• 8 ripe tomatoes - vine grown tomatoes tend to have the best flavour
• 2 green chillies , seeded and finely chopped
• 2 small garlic cloves , finely chopped
• 4 tbsp olive oil
• 2 tbsp white wine vinegar

  

  1. If using wooden or bamboo skewers soak eight in cold water for about half an hour. Cook the potatoes in boiling salted water for 10-12 minutes, until just tender, drain and leave to cool. Mix the herbs, oil, lemon juice, salt and pepper in a large bowl and add the chicken and potatoes. Mix well until everything is glistening. Cut the onion into 6 wedges, then separate the layers on each wedge. Add the onion and the pepper to the marinade and mix thoroughly.
  2. To make the relish, halve and seed the tomatoes, then chop the flesh finely. Mix the tomatoes, chillies, garlic, oil, vinegar, salt and pepper and spoon into a small dish.
  3. Thread the chicken, potatoes, peppers and onion onto 8 skewers, finishing each with a lemon wedge. Barbecue directly over a medium high heat for 5-6 minutes on each side, until the chicken is cooked. Serve piled on a serving platter with the tomato relish.

  230 kcalories, protein 18g, carbohydrate 16g, fat 9 g, saturated fat 2g, fibre 2g, salt 0,13 g

A superhealthy chicken dish with a 'no-cook' relish

Continue Reading

Recipes: Tamborine chicken

This tangy chicken works well with salad or rice and is delicious both cold and hot

• 4 boneless chicken breasts , skin on
• 1 tsp black peppercorns
• 3 cm chunk root ginger
• 1 tbsp soy sauce
• zest 1 and juice 2 lime , plus lime wedges to serve

  

  1. Slash each chicken breast 3 times and put in a shallow dish. Crush the peppercorns coarsely in a mortar. Finely grate the ginger, crush the garlic and mix with the soy sauce, peppercorns, and lime zest and juice. Mix well, then pour over the chicken and leave to marinate for at least 10 mins, or up to 24 hrs.
  2. Line a grill rack with foil and brush lightly with oil. Lay the chicken on the foil, then curl the edges of the foil up slightly to catch the juices. Grill under moderate heat for 6-8 mins, then turn the chicken over and cook for a further 6-8 mins until cooked. If you are cooking this on the barbecue, cook for the same timings but make sure the coals are not too fierce. Transfer to a serving dish, then carefully pour over any remaining cooking juices. Serve with wedges of lime for squeezing over.

  Mary says...

  You can cook this dish straight away, or if you have time you can keep it in the fridge for up to a day while the flavours work their magic. This recipe is based on one I found in an old South African cookbook, which said that tamborine is a local name for a lime tree.

  Per serving

  225 kcalories, protein 37g, carbohydrate 2g, fat 8 g, saturated fat 2g, fibre 0g, sugar 1g, salt 0,87 g

Continue Reading

Recipes:Sticky chicken drumsticks

Delicious chicken drumsticks with a sticky soy glaze that can be cooked on the grill or the barbie - weather permitting

• 8 chicken drumsticks
• 2 tbsp soy sauce
• 1 tbsp honey
• 1 tbsp olive oil
• 1 tsp tomato purée
• 1 tbsp Dijon mustard

  

  1. Make 3 slashes on each of the drumsticks. Mix together the soy, honey, oil, tomato purée and mustard. Pour this mixture over the chicken and coat thoroughly. Leave to marinate for 30 mins at room temperature or overnight in the fridge. Heat oven to 200C/fan 180C/gas 6.
  2. Tip the chicken into a shallow roasting tray and cook for 35 mins, turning occasionally, until the chicken is tender and glistening with the marinade.

  Tip

  This marinade is also delicious with pork. Try marinating spare ribs and slow-roasting them until the meat is sticky and falling off the bone.

  Per serving

  267 kcalories, protein 32g, carbohydrate 4g, fat 14 g, saturated fat 4g, fibre 0g, sugar 4g, salt 2,04 g

Continue Reading

Recipes:Chicken with capers, pine nuts & parsley

An inspirational idea for quick and easy outdoor cooking

• 1 tbsp capers
• 2 tbsp pine nuts
• 1 garlic clove
• small bunch parsley , chopped
• olive oil
• 6 chicken thighs
• 1 tbsp white wine vinegar
• string or skewers

  

  1. Mix together the capers, pine nuts, garlic, chopped parsley and some olive oil. Spread half the mix over the flesh side of the chicken thighs. Roll up, then secure with string or a skewer. Grill until the chicken is golden, crisp and cooked through.
  2. Rest for 5 minutes, then mix the white wine vinegar into the remaining mix and spoon over before serving.

Continue Reading

Recipes:Spatchcocked chicken with soft cheese & basil

Small chickens work brilliantly on the barbecue as they are much quicker and easier to cook

Ingredients

• 2 small chicken , about 1.25kg/2lb 12oz each
• 250g tub ricotta
• 85g Parmesan , grated
• good handful basil leaves , torn
• grated zest and juice 1 lemon
• 2 tbsp olive oil

  

  1. With a large, heavy knife or sturdy kitchen scissors cut down either side of the backbone of 1 chicken. Open out the chicken and press to flatten with your hands. Loosen the skin over the breast and legs. Repeat with the other chicken.
  2. Mix the ricotta, Parmesan, basil, lemon zest and some seasoning. Spoon the stuffing between the skin and flesh of the chickens, spreading it as evenly as possible over the breast and the tops of the legs. Fold the skin back over the stuffing and use your hands to continue to smooth the stuffing over the breast and onto the tops of the legs.
  3. Season the chickens all over, then sprinkle with lemon juice and olive oil and rub over the skin. Push two large metal skewers into each chicken in a cross shape through the legs to keep them flat and make them easier to turn.
  4. Cook, skin-side down, for 20-25 mins over a moderate heat, then turn over and cook for a further 20-25 mins. Check they are cooked by piercing the thickest part of the leg. If the juices run clear the chicken is cooked. If not, continue to cook for a further 10 mins and test again. Transfer chickens to a large board and cut into portions to serve.

  PER SERVING

  442 kcalories, protein 46g, carbohydrate 1g, fat 28 g, saturated fat 11g, fibre 0g, sugar 1g, salt 0,59 g

Continue Reading

Recipes:Sweet & spicy wings with summer slaw

Sweet & spicy wings with summer slaw

• 4 tbsp curry paste (we used tikka)
• 3 tbsp mango chutney
• 1kg chicken wings
• 200g bag radishes , sliced
• 1 cucumber , halved lengthways and sliced
• small bunch mint , roughly chopped
• juice 1 lemon
• cooked rice , to serve (optional)

  

  1. Heat oven to 200C/180C fan/gas 6. In a large bowl, mix the curry paste with 2 tbsp mango chutney and some seasoning. Tip in the wings, toss to combine so they are well coated. Lay the wings in a single layer on a large baking tray or two smaller ones. Roast for 40-45 mins until cooked through and golden (or barbecue, turning, until cooked through).
  2. Meanwhile, mix the radish and cucumber with the mint, remaining mango chutney and lemon juice. Transfer to a serving bowl. Pile the wings on a big plate and serve with summer slaw and rice, if you like.

  PER SERVING

  591 kcalories, protein 48g, carbohydrate 11g, fat 39 g, saturated fat 12g, fibre 2g, sugar 8g, salt 1,67 g

Continue Reading

Recipes:BBQ chicken burgers

These sticky burgers can easily be rustled up on a warm evening for a last-minute barbecue

• 4 skinless, boneless chicken breasts
• 4 rashers bacon (optional)
• 4 large burger buns , sliced in half
• lettuce , tomato and red onion, to serve

FOR THE SAUCE AND MARINADE

• 4 tbsp tomato ketchup
• 4 tbsp brown sauce
• splash chilli sauce (optional)
• 2 tsp clear honey
• 2 garlic cloves , crushed

  

  1. Make the sauce and marinade by mixing everything together in a large bowl, then put a few spoonfuls aside. Slice halfway into the thickest part of each breast and open it up like a book. Flatten down slightly with your hand, then toss in the bowlful of marinade to coat. Chill for as little, or as long, as you have time to.
  2. Barbecue the chicken for about 10 mins until completely cooked through, turning so it doesn't burn but is nicely charred and sticky. Cook the bacon at the same time until crisp, if using, and toast the buns. Assemble the burgers with lettuce, slices of tomato, onion and the reserved sauce on the side for dolloping on top.

  Per serving

  406 kcalories, protein 43g, carbohydrate 48g, fat 6 g, saturated fat 2g, fibre 2g, sugar 8g, salt 1,96 g

Continue Reading