You want two things from your dinner: For it to be quick (leg-day hunger is no joke) and for it to be packed with all the best things (read: protein). Follow our lead with these finger-licking-good chicken recipes.
PERFECT ROAST CHICKEN
| Ingredients | ||
| 1.8 kg chicken | ||
| 1/4 cup olive oil | ||
| 3 tbsp mustard | ||
| 1 tsp salt | ||
METHOD
1. Preheat oven to 200°C.
2. Rub the chicken with olive oil, mustard and salt.
3. Place the chicken on an oiled baking tray and bake for 1 hour, until chicken skin is crisp.
ASIAN RICE SALAD
| Ingredients | ||
| 2 cups brown rice, cooked | ||
| 1/4 cup pickled ginger | ||
| 2 cups shredded roast chicken | ||
| 1 cucumber, thinly sliced | ||
| 3 tbsp black sesame seeds, toasted | ||
| 4 tbsp soy sauce | ||
METHOD
1. Divide the rice into four bowls and top with ginger, chicken and cucumber.
2. To serve, sprinkle over sesame seeds and soy sauce.
Per serving of 4:
2 251 kJ energy, 30.1 g protein, 11.2 g fat, 78.6 g total carbs (1.6 g sugar), 4.5 g fibre, 999 mg sodium
QUICK PHO
| Ingredients | ||
| 4 cups chicken stock | ||
| 2 cups roast chicken, broken into chunks | ||
| 150 g rice noodles, cooked | ||
| 4 bulbs pak choi, chopped | ||
| 1 lime, zested and juiced | ||
| Handful basil | ||
METHOD
1. Bring the chicken stock to a rapid boil and add the roast chicken chunks and rice noodles.
2. Boil for 5 minutes, then turn off the heat and add the pak choi to the pot.
3. To serve, ladle the broth into bowls and garnish with lime zest, juice and basil.
Per serving of 4:
724 kJ energy, 18.7 g protein, 5.3 g fat, 11.9 g total carbs (1 g sugar), 0.9 g fibre, 824 mg sodium
OPEN-PULLED CHICKEN TACOS
| Ingredients | ||
| 8 small wraps, lightly toasted | ||
| 4 tbsp light mayonnaise | ||
| 1 lemon, juiced | ||
| 2 cups shredded roast chicken | ||
| 2 cups finely chopped red cabbage | ||
| Handful chopped coriander | ||
METHOD
1. Toast the wraps in a pan until golden around the edges.
2. Mix the mayonnaise with the lemon juice and spread on to the base of the wraps.
3. Top each wrap with chicken and cabbage, and garnish with coriander.
Per serving of 4:
2 280 kJ energy, 28.6 g protein, 16.5 g fat, 67.4 g total carbs (2.4 g sugar), 3.8 g fibre, 172 mg sodium
CHICKEN & PINEAPPLE SATAY
| Ingredients | ||
| 4 chicken breasts, cut into chunks | ||
| 1 pineapple, cut into chunks | ||
| 6 tbsp olive oil | ||
| 1/4 cup peanut butter | ||
| 1 cup coconut milk | ||
| 1/2 tsp chilli flakes | ||
| 4 tbsp peanuts, chopped | ||
METHOD
1. Make the kebabs by alternating the chicken and pineapple chunks.
2. Drizzle half the oil on a baking tray and the rest over the kebabs. Place under the grill for 8 min per side.
3. Simmer the peanut butter, coconut milk and chilli flakes in a pot for 5 minutes.
4. To serve, place skewers on a plate and drizzle with sauce and peanuts.
Per serving of 4:
2 284 kJ energy, 37 g protein, 39.2 g fat, 17.9 g total carbs (8.5 g sugar), 5.5 g fibre,223 mg sodium
CHICKEN WITH MUSTARD SAUCE
| Ingredients | ||
| 4 chicken breasts | ||
| 4 tbsp olive oil | ||
| 1 onion, grated | ||
| 4 tbsp mustard | ||
| 1/2 cup water | ||
| Handful parsley | ||
METHOD
1. Cut the breasts into long strips. Brush the chicken with half the oil and fry in a griddle pan for 2 min a side.
2. Heat oil in another pan and fry onions until golden.
3. Add the mustard, water and chicken to the onions and cook for 5 minutes, until sauce has thickened.
4. To serve, place on a platter and sprinkle with chopped parsley.
Per serving of 4:
1 456 kJ energy, 32.2 g protein, 21.4 g fat, 7.6 g total carbs (2 g sugar), 2.6 g fibre, 76 mg sodium
COCONUT-CRUMBED CHICKEN
| Ingredients | ||
| 4 chicken breasts | ||
| 2 eggs, whisked | ||
| 1/2 cup desiccated coconut | ||
| 8 tbsp olive oil | ||
METHOD
1. Preheat oven to 180°C.
2. Dredge the chicken in the whisked egg, and then in the coconut.
3. Heat the oil in a non-stick pan and fry the chicken breasts for 2 minutes per side.
4. Place on a lined baking tray and finish them off in the oven for 20 minutes at.
Per serving of 4:
1 983 kJ energy, 31.8 g protein, 36.8 g fat, 5.4 g total carbs (3.6 g sugar), 0.9 g fibre, 125 mg sodium
