Three of our delicious, low cal (under 300, to be exact) and super easy chicken recipes from our new SuperFastDiet book have been featured in body+soul! The three fabulous recipes featured are the Chicken and Chickpea Curry, the Sticky Barbecued Chicken Skewers and the Chicken, Orange and Spice Roasted Chickpea Salad – which you might recognise as the gorgeous meal on the front cover, and pictured below!
Have a read to get some inspiration for your next dinner or meal prep!
Chicken and Chickpea Curry
So many people think you can’t eat curries because they’re ‘fattening’, but this recipe proves that you can have your coconut milk and lose weight, too. Plus, the chickpeas make this deliciously hearty and they’re packed full of protein and aid in digestion. For a vegetarian option, swap the chicken for paneer and use a veg stock.
Serves 4 (with only 282 calories per serve)
1 tbs olive oil
1 tbs curry powder
1 tbs salt-reduced tomato paste
1 small red onion, chopped
400g lean chicken-breast fillets, cut into 2cm pieces
400g tin chickpeas, drained and rinsed
2 cups salt-reduced chicken stock
1 bunch English spinach, leaves picked and torn
2 sticks celery, thinly sliced diagonally
2 1/2 tbs coconut cream
1/2 cup small mint sprigs
1 lime, cut into wedges
Heat a large deep frying pan over high heat. Add oil, curry powder, tomato paste and onion, and cook, stirring occasionally, for 3 minutes or until fragrant and the onion starts to soften.
Add the chicken, chickpeas and stock to the pan and stir well to coat. Reduce the heat to a medium and simmer, stirring occasionally, for 15 minutes or until the chicken is cooked and the sauce has reduced by two-thirds. Add the spinach and cook, stirring, for 2 minutes or until wilted. Remove the pan from the heat and stir in the celery and coconut cream.
Divide the curry among bowls, sprinkle the mint and serve with the lime wedges alongside.
Sticky Barbecued Chicken Skewers
Enjoy this health, fresh – and sticky – dish outdoors on a hot summer day. If you’re looking to boost the calories of this recipe, you can add 2 tsp of toasted peanuts (35 cal per serve) or 1/2 cup fo cooked Hokkien noodles (123 calories per serve).
Serves 4 (with only 197 calories per serve)
2 tbs kecap manis (Indonesian sweet soy)
2 tsp honey
400g lean chicken tenderloins, halved lengthways
1 baby Chinese cabbage, trimmed and quartered lengthways
120g baby corn, halved lengthways
100g green beans, trimmed and thinly sliced into rounds
250g cherry tomatoes, quartered
2 tbs finely snipped chives
1/2 cup small mint leaves
Juice of 2 large limes
1 tsp fish sauce
Finely sliced green spring onion, to serve
Preheat a barbecue chargrill plate to medium.
Place the kecap manis, honey and chicken in a bowl and mix until well combined. Thread the chicken evenly onto the eight metal skewers.
Chargrill the chicken skewers and cabbage for 10 minutes, turning occasionally. Add the corn and chargrill for a further 5 minutes or until cooked and charred.
Transfer the skewers to a plate and cover loosely with foil to keep warm. Transfer the vegetables to a bowl.
Add the beans, tomato, chives, mint, lime juice and fish sauce to the vegetable mixture an toss well to combine.
Divide the skewers and vegetable mixture evenly among plates and serves sprinkled with spring onion.
Chicken, Orange and Spice Roasted Chickpea Salad
This salad transports easily and can be made 1 day ahead of serving. Simply allow the chicken and chickpea mixture to cool completely on the tray before tossing with the salad ingredients.
Chill the salad and dressing in seperate air tight containers, then everything’s ready to go when you are. Take anywhere and take an empty container home!
Serves 4 (with only 241 calories per serve)
400g tin chickpeas, drained, rinsed and patted dry
2 tsp curry powder
400g lean chicken tenderloins, seasoned
1 medium naval orange, zest finely grated, pith and peel removed, orange sliced into rounds
200g packet mixed salad leaves
2 Lebanese cucumbers, peeled into long, thin ribbons
200g baby medley tomatoes
MINTY MUSTARD YOGHURT
50g Greek-style yoghurt
1 tbs finely chopped mint, plus extra to serve
2 tsp wholegrain mustard
Preheat the oven to 200 degrees C (180C fan-forced). Line a large baking tray with baking paper.
To make the minty mustard yoghurt, combine all the ingredients in a small jug. Add 1-2 tbs of water, just enough to reach a pouring consistency. Season well, then chill until required.
Combine the chickpeas and curry powder in a bowl, then spread over the prepared tray. Add the chicken to the tray and sprinkle with the orange zest, making sure that the chicken does not sit on top of the chickpeas. Bake for 20-25 minutes or until the chicken is cooked (turning the chicken once) and the chickpeas are golden crisp and starting to pop in the oven.
Divide the salad leaves, cucumber, tomato and orange slices evenly among shallow bowls. Top with the chicken, spiced chickpeas and extra mint.
Drizzle with the minty mustard yoghurt and serve warm.
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