Mint & Piri Piri Chicken Skewers

This easy and tasty recipe is perfect to whip-up on those hot Summer days!

Serves: 4

Time to prep: 15 minutes

Time to cook: 10 minutes

Ingredients

• 1/3 cup coarsely chopped fresh mint
• 3 teaspoons piri piri seasoning
• 2 garlic cloves, crushed
• 12 (about 500g) chicken tenderloins
• Olive oil, to grease
• Low-fat natural yoghurt, to serve

Method

• Combine the mint, piri piri seasoning and garlic in a large bowl. Add the chicken and toss until well coated.
• Thread the chicken onto the skewers. Heat a large non-stick frying pan over medium-high heat. Brush the pan with oil to lightly grease. Add half the chicken skewers and cook for 3-4 minutes each side or until golden brown and cooked through. Transfer chicken skewers to a heatproof plate and cover with foil to keep warm. Repeat with the remaining chicken skewers.
• Arrange the mint & piri piri chicken skewers on a large serving platter. Serve immediately with yoghurt and the carrot & radish salad.

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Low-fat Sesame Chicken with Lime and Pepper Wedges

This healthy recipe is a new-age version of nuggets and chips without having to worry about fat or kilojoules.

Serves: 4

Time to prep: 20 minutes

Time to cook: 55 minutes

Ingredients

• 2 large (1kg) sweet potatoes, scrubbed, cut into wedges
• Canola oil cooking spray
• 1 teaspoon finely grated lime rind
• 1/3 cup sesame seeds
• 500g chicken tenderloins
• 1 tablespoon rice bran oil
• 1/4 cup reduced-salt soy sauce
• 2 tablespoons lime juice
• 1/4 teaspoon wasabi paste
• 100g baby salad leaves

Method

• Preheat oven to 200°C/180°C fan-forced. Lightly grease a large baking tray. Place sweet potato on prepared tray. Season with salt and pepper. Spray with oil. Bake for 40 minutes or until golden and crisp. Remove from oven. Sprinkle evenly with lime rind.
• Place sesame seeds on a large plate. Season chicken with salt and pepper. Coat chicken evenly in sesame seeds.
• Heat oil in a large non-stick frying pan over medium heat. Cook chicken, in two batches, for 3 to 4 minutes each side or until golden and cooked through. Transfer to a plate lined with paper towel.
• Whisk soy sauce, lime juice and wasabi together in a small bowl. Place salad leaves in a large bowl. Drizzle over dressing. Toss to combine. Serve chicken with sweet potato wedges and salad leaves.

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Barbecue Chicken With Carrot-Zucchini Slaw

For a balanced and tasty family meal, try this barbecue chicken and carrot-zucchini slaw recipe.

Serves: 4

Time to prep: 10 minutes

Time to cook: 30 minutes

Ingredients

• 2 teaspoons olive oil, plus 1 tablespoon extra
• 1/4 small-medium brown onion, finely chopped
• 1 clove garlic, finely chopped
• 1/2 cup Cornwall's cider vinegar
• 1/2 cup Coles Brand tomato sauce squeezy
• 1/3 cup water
• 2 tablespoon Coles Brand brown sugar
• 1 1/2 teaspoons Coles Brand worcestershire sauce
• 1 1/2 teaspoons Coles Brand dijon mustard
• 1/4 teaspoon sea salt
• 1/8 teaspoon freshly ground black pepper
• Pinch of Coles Brand cayenne pepper
• 400g (about 2 small-medium) chicken breast fillets, each sliced through the centre lengthways into 2

Carrot-Zucchini Slaw

• 1/4 cup Coles Brand whole egg mayonnaise
• 3 teaspoons Cornwall’s cider vinegar

• 1 medium (180g) zucchini, cut into thin matchstick-size strips
• 2 medium carrots (200g total), cut into thin matchstick-size strips
• 1/2 medium red onion, very thinly sliced
• 1/4 bunch fresh coriander, leaves and stems separated, leaves coarsely chopped

Method

• In a small heavy saucepan, heat 2 teaspoons of the oil over medium heat. Add the onion and cook, stirring often, for 4 mins, or until tender. Stir in the garlic and cook for 1 min or until garlic is tender.
• Stir in the vinegar, tomato sauce, water, sugar, Worcestershire sauce, mustard, salt, black pepper and cayenne. Bring to a simmer over high heat. Reduce heat to medium-low and simmer uncovered, stirring often, for 15 mins or until the sauce reduces and thickens slightly. Remove from heat. Reserve 1/4 cup sauce for basting. (See Note.)
• Heat the barbecue on medium-high. Coat chicken with remaining tablespoon oil and season with salt and pepper. Place chicken on the grill, close the hood for hooded barbecues, and cook chicken, basting occasionally with reserved 1/4 cup barbecue sauce, for 2-3 mins each side or until cooked through and slightly charred on the outside but still juicy.
• Meanwhile, in a small bowl, whisk the mayonnaise and vinegar to blend. Season.
• Using your hands, gently toss the zucchini, carrots, onion and coriander leaves and stems in a large bowl to combine. Toss the slaw with enough dressing to coat. Season to taste with salt and pepper.
• Transfer the chicken and slaw to plates. Serve with remaining barbecue sauce.

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Chicken, Cashew & Mint Rice Paper Rolls

Try these sumptuous rice paper rolls. Light enough as a summertime starter or a main dish for dinner. No cooking required.

Ingredients

• 50g dried rice vermicelli noodles
• 1 1/2 cups cooked chicken, shredded
• 1 carrot, grated
• 1/3 cup chopped fresh mint leaves
• 2 tablespoons fresh coriander leaves, chopped
• 1/4 cup dry-roasted cashews, chopped
• 3cm piece fresh ginger, peeled, finely grated
• 1 garlic clove, crushed
• 2 tablespoons lime juice
• 1 teaspoon brown sugar
• 16 (22cm round) rice paper rounds
• 32 fresh mint leaves, extra

Dipping sauce

• 1/2 cup hoisin sauce
• 1 teaspoon Chinese five spice
• 1 green onion, thinly sliced
• 2 teaspoons fresh coriander leaves, finely chopped

Method

• Place noodles in a heatproof bowl. Cover with boiling water. Set aside for 5 minutes or until softened. Drain. Rinse under cold water. Drain. Using scissors, cut noodles into shorter lengths.
• Place noodles, chicken, carrot, chopped mint, coriander and cashews in a bowl. Toss to combine. In a separate bowl, combine ginger, garlic, lime juice and sugar. Stir until sugar has dissolved. Pour dressing over chicken mixture. Toss to combine.
• Place a damp tea towel on a baking tray. Fill a shallow dish with warm water. One by one, dip rice paper rounds in water. Place on a tea towel to absorb excess water. Place 2 mint leaves along 1 edge of each round. Top with 2 tablespoons chicken mixture. Roll up, folding in edges, to enclose filling. Place on damp tea towel on tray. Cover with another damp tea towel.
• Make Dipping sauce: Combine hoisin, five spice and 2 tablespoons cold water in a bowl. Stir in onion and coriander. Serve rice paper rolls with dipping sauce.

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Chicken, Mushroom & Tarragon Pot Pies Recipe

This is a quirky take on the traditional shepherd’s pie!

Serves: 4

Time to prep: 15 minutes

Time to cook: 45 minutes

Ingredients

• 4 sebago potatoes, peeled, halved
• 20g butter, chopped
• 250ml PHILADELPHIA Original Cream For Cooking (cream alternative)
• 1 tablespoon olive oil
• 8 (about 800g) chicken thigh fillets, coarsely chopped
• 200g Swiss brown mushrooms, thinly sliced
• 1 leek, thinly sliced
• 1 garlic clove, crushed
• 1 tablespoon plain flour
• 1/2 cup (125ml) chicken stock
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 2 tablespoons coarsely chopped fresh tarragon
• 20g butter, extra, melted
• Steamed butter beans and snow peas, to serve

Method

• Place the potatoes in a large saucepan and cover with cold water. Place over high heat and bring to the boil. Cook for 20 minutes or until tender. Drain well. Return the potatoes to the pan with butter and half the PHILLY. Use a potato masher to mash until smooth. Taste and season with salt and pepper.
• Meanwhile, heat the oil in a large frying pan over high heat. Add one-quarter of the chicken and cook, turning occasionally, for 5 minutes or until brown all over. Transfer to a bowl. Repeat in 3 more batches with remaining chicken.
• Add the mushrooms to the pan and cook, stirring, for 5 minutes or until tender. Transfer to the bowl with chicken. Add the leek and garlic to the pan and cook, stirring, for 2-3 minutes or until leek softens. Sprinkle the flour over mixture and cook, stirring, for 1 minute. Return the chicken and mushroom mixture with the chicken stock, mustard, lemon juice, tarragon and remaining PHILLY. Bring to a simmer. Cook, stirring occasionally, for 10 minutes or until chicken is cooked through and sauce thickens slightly. Remove from heat. Taste and season with salt and pepper.
• Preheat a grill on high. Spoon the chicken mixture among four 1 1/2-cup (375ml) capacity ovenproof dishes. Spoon the mashed potato over the chicken. Lightly brush with melted butter. Cook under preheated grill for 5 minutes or until lightly golden. Serve immediately with steamed beans and snow peas, if desired.

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Super Fast Asian-Style Chicken Soup

Recreate authentic Asian cuisine at home with this quick and easy chicken soup.

Serves: 4

Time to prep: 10 minutes

Time to cook: 5 minutes

Ingredients

• 4 cups salt-reduced chicken stock
• 1 tablespoon soy sauce
• 2 small red chillies, thinly sliced
• 2 carrots, peeled, cut into short, thin sticks
• 100g fresh shiitake mushrooms, sliced
• 150g snow peas, shredded lengthways
• 1 barbecued chicken, skin and bones removed, meat shredded
• 1/2 Chinese cabbage, finely shredded (see note)
• 1 bunch coriander, leaves picked

Method

• Combine stock, 2 cups water, soy sauce and chillies in a large saucepan over medium heat. Bring to a simmer.
• Add carrots, mushrooms, snow peas and chicken to pan. Reduce heat to medium-low and simmer for 2 minutes. Add cabbage and cook for 1 minute or until cabbage wilts.
• Stir half the coriander into soup. Divide soup between bowls. Top with remaining coriander and serve.

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Chorizo & Chicken Meatball Minestrone Recipe

This chicken meatball minestrone gets great flavour from the chorizo sausage.

Serves: 6

Time to prep: 30 minutes

Time to cook: 30 minutes

Ingredients

• 1 tablespoon olive oil
• 2 chorizo sausage, finely chopped
• 1 small fennel bulb, finely chopped
• 1 carrot, peeled, finely chopped
• 1 celery stick, finely chopped
• 1 green zucchini, finely chopped
• 2 garlic cloves, finely chopped
• 1.5L (6 cups) chicken stock
• 400g can diced tomatoes
• 500g chicken mince
• 1 teaspoon ground fennel
• 2 teaspoons finely grated lemon rind
• 150g (2/3 cup) dried risoni pasta
• 60g baby spinach leaves
• 1/2 cup coarsely chopped flat-leaf parsley
• 70g (1 cup) finely grated Parmesan

Method

• Heat the oil in large saucepan over medium heat. Add the chorizo and cook, stirring, for 5 minutes or until browned. Use a slotted spoon to transfer to a bowl.
• Add the fennel, carrot, celery, zucchini and half the garlic to the pan. Cook, stirring, for 5 minutes or until fennel softens. Return chorizo to the pan with chicken stock and tomatoes. Bring to the boil. Reduce heat to low and cook, loosely covered, for 15 minutes.
• Meanwhile, combine the chicken mince, ground fennel and half the lemon rind in a small bowl. Season with salt and pepper.
• Add the risoni to the stock mixture. Drop teaspoons full of chicken mixture into the soup mixture. Cook, uncovered, stirring occasionally, for 10 minutes or until risoni is al dente. Add spinach and stir to combine. Remove from heat.
• Combine parsley, remaining garlic and remaining lemon rind in a small bowl.
• Ladle soup among serving bowls. Sprinkle with parmesan and parsley mixture. Serve immediately.

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Chicken, Cashew & Mint Rice Paper Rolls

Try these sumptuous rice paper rolls. Light enough as a delicious starter or a main dish for dinner. No cooking required.

Makes: 16

Time to prep: 35 minutes

Ingredients

• 50g dried rice vermicelli noodles
• 1 1/2 cups cooked chicken, shredded
• 1 carrot, grated
• 1/3 cup chopped fresh mint leaves
• 2 tablespoons fresh coriander leaves, chopped
• 1/4 cup dry-roasted cashews, chopped
• 3cm piece fresh ginger, peeled, finely grated
• 1 garlic clove, crushed
• 2 tablespoons lime juice
• 1 teaspoon brown sugar
• 16 (22cm round) rice paper rounds
• 32 fresh mint leaves, extra

Dipping sauce

• 1/2 cup hoisin sauce
• 1 teaspoon Chinese five spice
• 1 green onion, thinly sliced
• 2 teaspoons fresh coriander leaves, finely chopped

Method

• Place noodles in a heatproof bowl. Cover with boiling water. Set aside for 5 minutes or until softened. Drain. Rinse under cold water. Drain. Using scissors, cut noodles into shorter lengths.
• Place noodles, chicken, carrot, chopped mint, coriander and cashews in a bowl. Toss to combine. In a separate bowl, combine ginger, garlic, lime juice and sugar. Stir until sugar has dissolved. Pour dressing over chicken mixture. Toss to combine.
• Place a damp tea towel on a baking tray. Fill a shallow dish with warm water. One by one, dip rice paper rounds in water. Place on a tea towel to absorb excess water. Place 2 mint leaves along 1 edge of each round. Top with 2 tablespoons chicken mixture. Roll up, folding in edges, to enclose filling. Place on damp tea towel on tray. Cover with another damp tea towel.
• Make Dipping sauce: Combine hoisin, five spice and 2 tablespoons cold water in a bowl. Stir in onion and coriander. Serve rice paper rolls with dipping sauce.

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Chicken and Chorizo Minestrone Recipe

Packed full of goodness, this chicken and chorizo minestrone soup is a delicious hearty meal the family will love!

Serves: 4

Time to prep: 15 minutes

Time to cook: 30 minutes

Ingredients

• 1 chorizo sausage, finely chopped
• 1 brown onion, finely chopped
• 1 carrot, peeled, finely chopped
• 2 celery sticks, finely chopped
• 1 zucchini, ends trimmed, finely chopped
• 2 garlic cloves, crushed
• 400g can diced tomatoes
• 2 cups (500ml) chicken stock
• 1 large (about 220g) Coles RSPCA Approved Chicken Breast Fillet
• 1/2 cup (110g) risoni pasta
• 40g spinach leaves, finely shredded
• Lemon zest, to serve
• Flat-leaf parsley leaves, to serve
• Crusty bread, to serve

Method

• Heat a large saucepan over high heat. Add the chorizo and cook, stirring, for 5 mins or until browned. Use a slotted spoon to transfer to a plate.
• Add the onion, carrot, celery, zucchini and garlic to the pan and cook, stirring, for 5 mins or until onion softens. Return the chorizo to the pan. Add the tomato, stock and chicken breast. Bring to the boil. Reduce heat to medium-low and cook, stirring occasionally, for 10 mins or until chicken is cooked through. Transfer the chicken to a plate and coarsely shred.
• Add the pasta and shredded chicken to the soup. Cook, stirring occasionally, for 6-7 mins or until pasta is tender. Remove from heat. Stir in the spinach and season with salt and pepper.
• Ladle soup among serving bowls. Sprinkle with lemon zest and parsley and serve with crusty bread.

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Speedy Balsamic Roast Chicken

Keep dinner fast, interesting and tasty with these bulk-buy items.

Serves: 4

Time to prep: 10 minutes

Time to cook: 50 minutes

Ingredients

• 1 tablespoon balsamic vinegar
• 2 garlic cloves, crushed
• 1/4 cup olive oil
• 1 bunch beetroot, trimmed, peeled, cut into thin wedges
• 2 carrots, peeled, halved, cut into 3cm pieces
• 2 medium red onions, cut into wedges
• 1.5kg mixed chicken pieces, trimmed
• 2 tablespoons chopped fresh rosemary leaves

Method

• Preheat oven to 220ºC/200ºC fan-forced. Combine vinegar, garlic and 2 tablespoons oil in a jug. Place beetroot, carrot and onion in a roasting pan. Toss through vinegar mixture. Roast for 10 minutes.
• Meanwhile, using a sharp knife, cut slits in chicken. Heat remaining oil in a frying pan over medium-high heat. Cook chicken in batches, turning, for 10 minutes or until browned. Add to roasting pan.
• Top with rosemary. Season with salt and pepper. Roast for 20 to 25 minutes or until chicken is cooked through and vegetables are tender. Serve.

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Poached Chicken, Apricot and Chickpea Salad Recipe

Photography by Jeremy Simons

Jill Dupleix's salad has all the flavours of a Middle Eastern tagine with a rich, creamy dressing.

Serves: 4

Ingredients

• 2 x 200g chicken breast fillets
• 300g green beans, blanched, refreshed
• 400g can chickpeas, rinsed, drained
• 1/4 cup coriander sprigs
• 1 tablespoon extra virgin olive oil
• 8 dried apricots, soaked in boiling water for 30 minutes
• 2 tablespoons raw almonds, toasted
• 1 teaspoon harissa (see note)
• 1 tablespoon honey
• 1 teaspoon ground cinnamon
• 1 teaspoon ground cumin
• 2 tablespoons low-fat thick Greek-style yoghurt
• 1 teaspoon smoked paprika (pimenton)

Method

• Place chicken in a pan and add enough water to cover. Bring the to boil over medium-high heat, then cover and remove from heat. Stand for 30 minutes or until cooked through. Drain, then shred chicken into bite-sized pieces.
• Toss beans, chickpeas, coriander and oil together, then season and divide among 4 plates. Drain apricots and chop into small pieces, then scatter over salad with chicken and almonds.
• Swirl the harissa, honey, cinnamon and cumin through the yoghurt, then spoon over the salad. Dust with paprika to serve.

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Chicken Tenderloins with Baby Beetroot & Ricotta Salad

Photography by Steve Brown

Chicken salad with baby beetroot and ricotta is easy, fast and low-fat. Perfect!

Serves: 6

Time to prep: 10 minutes

Time to cook: 10 minutes

Ingredients

• 12 chicken tenderloins (about 90g each)
• 2 teaspoons olive oil, plus 1 tablespoon extra
• 2 tablespoons shredded basil leaves
• 8 canned baby beetroots, drained, halved
• 1/2 small red onion, thinly sliced
• 80g baby rocket leaves
• 2 anchovy fillets, roughly chopped
• 1 tablespoon red wine vinegar
• 3 tablespoons (60g) fresh low-fat ricotta

Method

• Combine the chicken, olive oil and basil in a bowl and season with salt and pepper. Heat a large non-stick frypan over high heat and cook the chicken for 2 minutes on each side or until it is golden and cooked through.
• Combine the beetroot, onion, rocket, anchovies, red wine vinegar and extra oil in a large bowl. Divide the mixture among plates and dot with teaspoons of ricotta. Serve topped with chicken.

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Paprika chicken with quinoa tabbouleh Recipe

Photography by Ian Wallace

Quinoa is a delicious gluten-free substitute for burghul wheat that is traditionally used in tabouleh. Learn how to use it in this delicious quinoa chicken salad recipe.

Serves: 4

Time to prep: 20 minutes

Time to cook: 20 minutes

Ingredients

• 1 cup (200g) quinoa (see Notes)
• 1 bunch flat-leaf parsley, leaves picked, finely chopped
• 2 tablespoons finely chopped mint or coriander
• 8 cherry tomatoes, quartered
• 3 spring onions, thinly sliced
• 1/4 cup (60ml) extra virgin olive oil
• 2 tablespoons lemon juice
• 1 1/2 teaspoons paprika, plus extra to sprinkle
• 1 teaspoon ground cumin
• Pinch of cayenne
• 1 teaspoon caster sugar
• 100g low-fat thick Greek yoghurt
• 1 tablespoon olive oil
• 4 x 180g chicken breast fillets

Method

• Place the quinoa and 600ml water in a small saucepan over medium heat, then bring to a simmer. Cook for 10 minutes or until tender. Drain well and leave to cool.
• Add herbs, tomato and onion to quinoa and toss to combine. Combine oil, lemon juice, 1/2 teaspoon paprika, cumin, cayenne and sugar, then season.
• Place yoghurt in a bowl and drizzle over 2 teaspoons dressing, then sprinkle with some paprika. Toss salad in remaining dressing.
• Preheat grill to medium-high. Mix oil and remaining paprika, season, then brush over chicken. Grill for 7-8 minutes each side until cooked through. Serve sliced with salad and yoghurt.

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Chicken and Star Noodle Soup

Photography by William Meppem

Capture the kids' imaginations with this beautiful chicken soup with star shaped noodles.

Serves: 4

Time to prep: 30 minutes

Time to cook: 30 minutes

Ingredients

• 2 teaspoons olive oil
• 1/2 small brown onion, finely chopped
• 1 small carrot, peeled, finely chopped
• 2 small (about 200g each) single chicken breast fillets, thinly sliced across the grain
• 1L (4 cups) chicken stock
• 200g fresh rice noodle sheets
• 2 green shallots, ends trimmed, thinly sliced diagonally

Method

• Heat the oil in a large saucepan over medium heat. Add the onion and carrot and cook, stirring, for 5 minutes or until carrot softens. Add the chicken and cook, stirring, for 5 minutes or until chicken is brown all over.
• Add the stock and bring to the boil. Reduce heat to low and simmer for 10 minutes or until chicken is tender.
• Meanwhile: fold rice noodle sheets in half lengthways. Use a 3.5cm-diameter star-shaped pastry cutter to cut star shapes from the rice noodle sheets.
• Add star noodles and half the shallot to the soup. Simmer, stirring occasionally, for 5 minutes or until rice noodles separate and are heated through. Ladle soup among bowls. Top with remaining shallot and serve immediately.

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Honey and mustard roasted chicken drumsticks Recipe

Photography by Louise Lister

Here is a healthy, budget-friendly recipe for the whole family to enjoy.

Serves: 4

Time to prep: 20 minutes

Time to cook: 40 minutes

Ingredients:

• 2 tablespoons extra-light olive oil
• 1/4 cup honey
• 1 tablespoon wholegrain mustard
• 1 orange, juiced
• 12 chicken drumsticks
• 450g orange sweet potato, peeled, cut into 2cm pieces
• 450g desiree potatoes, peeled, cut into 2cm pieces
• 100g baby spinach leaves

Method

• Preheat oven to 240°C. Combine 1 tablespoon of oil, honey, mustard and 2 to 3 tablespoons of orange juice in a large baking dish. Add chicken and turn to coat.
• Combine remaining oil, sweet potatoes and potatoes in a large, non-stick roasting pan. Season with salt and pepper. Toss until well combined.
• Place potatoes on top shelf of oven. Roast, turning occasionally, for 20 minutes. Place chicken on lower shelf of oven. Roast, basting occasionally, for 20 minutes.
• Swap pans around in oven. Roast potatoes and chicken for a further 20 minutes or until potatoes are golden and tender and chicken is cooked through.
• Reserve 4 drumsticks (see tip) for related recipe. Divide the potatoes and spinach between serving plates. Top each with 2 of the remaining drumsticks. Serve.

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Easy chicken casserole Recipe

​A simple, no-fuss family meal from the Heart Foundation.

​Serves: 4

Preparation time: 15 minutes

Cooking time: 45 minutes

Ingredients

• 1 tbs olive oil*
• 8 chicken pieces, skin removed and trimmed of all visible fat*
• 1 large onion, peeled and sliced
• ¼ cup plain flour
• 3 cups salt reduced chicken stock
• 2 tbs Worcestershire sauce
• 350g chat potatoes
• 2 cups frozen vegetables*

*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.

Method

• ​Heat the oil in a large heavy based pan over medium high heat. Brown the chicken in batches until golden on all sides. Set aside to drain on paper towel. 
• In the same pan cook the onions until golden. Lower heat, add the flour and cook, stirring for 1 minute. Slowly pour in stock and Worcestershire, stirring to break up any lumps. Bring to boil, reduce heat, add potatoes. Cover with lid and simmer for 25 minutes.
• Remove lid add the frozen vegetables and simmer for further 6 minutes or until vegetables are tender and chicken is cooked through.

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Tandoori chicken drumsticks Recipe

Photography by Ben Dearnley

Curry for kids: Warm them up gently with this low-heat, kid-friendly chicken curry.

Serves: 4

Time to prep: 1 hour

Time to cook: 30 minutes

Ingredients

• 1/4 cup tandoori paste
• 3 teaspoons lemon juice
• 1/2 cup plain yoghurt
• 8 large (1.3kg) chicken drumsticks
• 1 garlic clove, crushed
• 1/4 teaspoon ground cumin
• 1/2 small Lebanese cucumber, chopped
• 1 cup firmly packed baby spinach
• Steamed basmati rice, to serve

Method

• Combine tandoori paste, 2 teaspoons lemon juice and 2 tablespoons yoghurt in a large bowl. Add drumsticks. Toss to coat. Cover. Refrigerate for 2 hours or overnight, if time permits.
• Combine garlic, cumin, cucumber, remaining lemon juice and remaining yoghurt in a bowl. Cover. Refrigerate.
• Preheat oven to 180°C/160°C fan-forced. Line a baking tray with baking paper. Heat a greased barbecue plate or chargrill on medium-high heat. Cook drumsticks for 5 minutes each side or until browned. Transfer to prepared tray. Bake, covered, for 20 to 30 minutes or until cooked through.
• Spoon rice into bowls. Top with drumsticks. Add spinach to baking tray. Toss to coat in juices. Top drumsticks with spinach mixture and remaining tray juices. Serve with yoghurt mixture.

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Low-fat sesame chicken with lime and pepper wedges Recipe

Photography by Ben Dearnley

This healthy recipe is a new-age version of nuggets and chips without having to worry about fat or kilojoules.

Serves: 4

Time to prep: 20 minutes

Time to cook: 55 minutes

Ingredients

• 2 large (1kg) sweet potatoes, scrubbed, cut into wedges
• Canola oil cooking spray
• 1 teaspoon finely grated lime rind
• 1/3 cup sesame seeds
• 500g chicken tenderloins
• 1 tablespoon rice bran oil
• 1/4 cup Lee Kum Kee reduced-salt soy sauce
• 2 tablespoons lime juice
• 1/4 teaspoon wasabi paste
• 100g baby salad leaves

Method

• Preheat oven to 200°C/180°C fan-forced. Lightly grease a large baking tray. Place sweet potato on prepared tray. Season with salt and pepper. Spray with oil. Bake for 40 minutes or until golden and crisp. Remove from oven. Sprinkle evenly with lime rind.
• Place sesame seeds on a large plate. Season chicken with salt and pepper. Coat chicken evenly in sesame seeds.
• Heat oil in a large non-stick frying pan over medium heat. Cook chicken, in two batches, for 3 to 4 minutes each side or until golden and cooked through. Transfer to a plate lined with paper towel.
• Whisk soy sauce, lime juice and wasabi together in a small bowl. Place salad leaves in a large bowl. Drizzle over dressing. Toss to combine. Serve chicken with sweet potato wedges and salad leaves.

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Paprika chicken with quinoa tabbouleh Recipe

Photography by Ian Wallace

Quinoa is a delicious gluten-free substitute for burghul wheat that is traditionally used in tabouleh. Learn how to use it in this delicious quinoa chicken salad recipe.

Serves: 4

Time to prep: 20 minutes

Time to cook: 20 minutes

Ingredients

• 1 cup (200g) quinoa (see Notes)
• 1 bunch flat-leaf parsley, leaves picked, finely chopped
• 2 tbs finely chopped mint or coriander
• 8 cherry tomatoes, quartered
• 3 spring onions, thinly sliced
• 1/4 cup (60ml) extra virgin olive oil
• 2 tbs lemon juice
• 1 1/2 tsp paprika, plus extra to sprinkle
• 1 tsp ground cumin
• Pinch of cayenne
• 1 tsp caster sugar
• 100g low-fat thick Greek yoghurt
• 1 tbs olive oil
• 4 x 180g chicken breast fillets

Method

• Place the quinoa and 600ml water in a small saucepan over medium heat, then bring to a simmer. Cook for 10 minutes or until tender. Drain well and leave to cool.
• Add herbs, tomato and onion to quinoa and toss to combine. Combine oil, lemon juice, 1/2 tsp paprika, cumin, cayenne and sugar, then season.
• Place yoghurt in a bowl and drizzle over 2 tsp dressing, then sprinkle with some paprika. Toss salad in remaining dressing.
• Preheat grill to medium-high. Mix oil and remaining paprika, season, then brush over chicken. Grill for 7-8 minutes each side until cooked through. Serve sliced with salad and yoghurt.

Notes

• Quinoa is from the health food aisle in supermarkets.
• For recipes classified gluten free, please always check your ingredients to ensure they do not contain gluten.

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Lemon Poached Chicken and Potato Salad

Photography by John Paul Urizar

This excellent chicken, potato and asparagus salad is a sure fire winner. Serve it as a light main or as a side dish.

Serves: 4

Time to prep: 20 minutes

Time to cook: 30 minutes

Ingredients

• 4 small chicken breast fillets, trimmed
• 1 lemon, rind removed (see hint), juiced
• 750g kipfler or pink fir potatoes, scrubbed
• 100ml extra-virgin olive oil
• 150g baby green beans, trimmed, halved
• 1 bunch asparagus, trimmed, cut into thirds crossways
• 1 tablespoon dill leaves, chopped
• 2 tablespoons chopped chives

Method

• Place chicken in a large, deep frying pan with lemon rind. Cover with cold water. Bring to the boil over medium heat. Reduce heat to low and simmer for 12 minutes. Remove chicken from pan. Cool slightly. Slice across the grain.
• Meanwhile, cook potatoes in a large saucepan of boiling water for 15 to 20 minutes or until tender. Using tongs, transfer to a chopping board. Stand for 10 minutes or until still warm but cool enough to handle. Peel potatoes and cut into chunks. Place in a large bowl.
• Using a fork, whisk oil, 1/4 cup lemon juice and salt and pepper in a jug. Drizzle three-quarters of the dressing over potato. Stir gently to coat.
• Place beans and asparagus in a heatproof bowl. Cover with boiling water. Stand for 3 minutes. Drain. Add to potato with chicken, dill and chives. Drizzle with remaining dressing. Toss gently to combine. Season with pepper. Serve.

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