Chicken 5 ways

Emma Brown - Nutritionist | 14 Jun, 2020

Heathy chicken nuggets

Healthy chicken tenders

Serves 2 - 435 Cals per serving

Cals 435
Fat 15.0g
Sat fat 4.3g
Carbs 12.8g
Sugar 0.3g
Fiber 3.2g
Protein 61.0g
Sodium 0.9g

Ingredients

  • 1 Cal Spray
  • 15g grated parmesan cheese
  • 130g cooked quinoa (40g dry weight)
  • 1 heaped tbsp sesame seeds
  • 500g skinless chicken breasts, cut into strips
  • 2 medium free-range eggs, beaten
  • Salt and freshly ground black pepper

Method

  1. Preheat the oven to 400°F. Line a baking tray with aluminium foil and lightly spray with 1 Cal Spray.
  2. Mix together the grated parmesan, cooked quinoa and sesame seeds in a bowl and season lightly with Sodium and pepper. Spread out the mixture on a plate.
  3. Dip the chicken strips into the beaten egg and then roll them in the quinoa mixture until evenly coated all over. Place them on the baking tray and lightly spray with 1 Cal Spray.
  4. Bake in the oven for 25 minutes, turning the tenders halfway through, until crisp and golden brown.
  5. Enjoy with a dip of your choice.
10 minute chicken chow mein

10 minute chicken chow mein

Serves 4 - 423 Cals per serving

Cals 423
Fat 11.2g
Sat fat 1.6g
Carbs 39.6g
Sugar 10.9g
Fiber 3.9g
Protein 39.4g
Sodium 0.8g

Ingredients

  • 1 tbsp sesame oil
  • 1 garlic clove, crushed
  • 1 red chili, deseeded and chopped
  • 500g skinless chicken breasts, cut into thin strips
  • 400g pack mixed stir fry vegetables
  • 410g pack fresh egg noodles
  • 1x 120g sachet Chow Mein Stir Fry Sauce
  • Few sprigs of cilantro, chopped (optional)

Method

  1. Heat the sesame oil in a wok over a medium heat. Add the garlic and chili and cook for 1 minute.
  2. Add the chicken and cook for 3-4 minutes, stirring regularly.
  3. Add the stir fry vegetables and mix well. Stir-fry for 3 minutes until the vegetables are starting to soften but are still crisp.
  4. Stir in the noodles and sauce, and stir-fry for 2 minutes until piping hot.
  5. Serve immediately in warm bowls sprinkled with fresh cilantro (if using).
Chicken, Chorizo & Feta burger

Chicken, chorizo & feta burger

Serves 4 - 376 Cals per serving

Cals 376
Fat 13.9g
Sat fat 4.2g
Carbs 25.8g
Sugar 3.3g
Fiber 5.5g
Protein 35.9g
Sodium 1.7g

Ingredients

  • 1 Cal Spray
  • 2 large chicken breasts (200g each)
  • 50g chorizo sausage, cut into ½ cm slices
  • 4 sesame seeded burger buns
  • 40g light mayonnaise
  • 2 handfuls of salad leaves
  • 60g low fat feta cheese

Method

  1. Lightly spray a large frying pan with 1 Cal Spray and place over a medium to high heat.
  2. Cut each chicken breast in half lengthways, to create four thinner fillets. Place on the pan with the chorizo slices and cook 3-4 minutes on each side, until the chicken is no longer pink in the middle.
  3. Meanwhile, lightly spray a griddle pan with 1 Cal Spray and place over a medium heat. Place all of the bun halves face down on the pan and heat through for 2 minutes until charred.
  4. Spread the top and bottom of each bun with 1 tsp of light mayonnaise, then top the base with the salad leaves, chicken breast and chorizo slices.
  5. Crumble 15g of the feta over each burger, then sandwich together with the top of the burger bun. Serve with a large salad.
Creamy Chicken & Spinach Pasta

Creamy chicken & spinach pasta

Serves 4 - 512 Cals per serving

Cals 512
Fat 12.0g
Sat fat 6.3g
Carbs 53.1g
Sugar 8.8g
Fiber 3.5g
Protein 42.5g
Sodium 0.4g

Ingredients

  • 1 Cal Spray
  • 500g skinless chicken breasts, cut into strips
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 250g pasta shells, dried
  • 200g cherry tomatoes, halved
  • 100ml white wine
  • 200ml half fat crème fraîche
  • Freshly ground black pepper
  • Large handful fresh spinach
  • 20g parmesan shavings

Method

  1. Pre-heat the broil to medium. Line a baking tray with foil and spray with 1 Cal Spray.
  2. Scatter the chicken strips on the tray and place under the broil for 10 minutes until cooked through and golden.
  3. Meanwhile, lightly spray a large frying pan with 1 Cal Spray and place over a medium to high heat. Add the onion and garlic and cook for 2-3 minutes, until the onion starts to soften.
  4. Bring a pan of water to the boil and cook the pasta according to the pack instructions.
  5. Add the tomato halves to the tray with the chicken and place back under the broil.
  6. Add the wine to the onion and garlic and cook for 1-2 minutes to allow the alcohol to burn off, stirring regularly.
  7. Add the crème fraîche and a tbsp of water and heat through for 1-2 minutes. Season generously with black pepper.
  8. Drain the pasta then add to the sauce and thoroughly coat. Mix in the spinach leaves, broiled tomato and chicken.
  9. Serve in bowls topped with parmesan shavings.
Easy Chicken Traybake

Easy chicken traybake

Serves 2 - 466 Cals per serving

Cals 466
Fat 20.6g
Sat fat 4.4g
Carbs 38.0g
Sugar 10.5g
Fiber 8.3g
Protein 35.0g
Sodium 0.9g

Ingredients

  • 4 chicken drumsticks
  • 350g new potatoes, halved
  • 4 tsp olive oil
  • Salt and ground black pepper
  • Bulb of garlic, chopped into 3 chunks
  • 1 eggplant, sliced
  • 3 tomatoes cut into wedges
  • 1 lemon, sliced
  • Few sprigs of rosemary

Method

  1. Preheat the oven to 400°F. Spray a large roasting tin or casserole dish with 1 Cal Spray.
  2. Scatter the potatoes and chicken in the tin, drizzle with the olive oil and season with Sodium and pepper. Mix everything together so the potatoes and chicken are well coated in oil.
  3. Ensure the potatoes and chicken are in one layer, add the garlic and bake for 30 minutes.
  4. Remove from the oven, add the eggplant, tomatoes and lemon slices to the dish and mix everything together. Top with the rosemary and return to the oven for 15 minutes.
  5. Ensure the chicken is cooked through and potatoes have softened. Remove the garlic and lemon before serving. Enjoy!

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.