Category: Chicken

Categories
Chicken Egg & Poultry Low Calorie Recipes

Twisted Tagine Drumsticks – 436 calories per serve

Serves: 5 (436 calories per serve)
Total recipe: 2357/2182 skin off

Named “twisted” Tagine, as it is very different to the standard Tagine which always has turmeric and other ingredients not included, however it is similar in style of dish. I cook this dish with skin on but remove it myself when I eat. The kids like the skin so everyone is happy.

Preparation Time: 10 minutes.
Cooking time: 40 minutes

 

Low calorie recipe book - Twisted Tagine Chicken - no tumeric
Low Calorie Recipe Book – Twisted Tagine Chicken – 436 calories

INGREDIENTS

1/2 tsp crushed ginger – 2 calories

10g minced garlic – 10 calories

100g diced onion – 27 calories

270g (3 medium) carrots – 92 calories

300g celery stalks with leaves (use top third of bunch) – 36 calories

1kg chicken drumsticks (5 large) skin on (subtract 175 calories if removing skin) – 1550 calories

stewed apricot – made from 60g dried apricots soaked in hot water – 120 calories

60g sliced spanish black olives – 95 calories

10ml sesame oil (2 tsp) – 81 calories

1 small chicken stock cube – 9 calories

Zest of 1/4 lemon – neg

100g basmati rice – 360 calories

300g long baby string beans – 75 calories

water.

Spray olive oil – 20 calories (optional)

Foil to cover oven tray – cooked on stove top.

 

METHOD

  1. Heat 1 non-stick large rectangular baking pan on stove top.
  2. Lightly spray with oil.
  3. Add ginger, garlic, onion and stir.
  4. Add carrot and celery and cook 1 minute.
  5. Stir vegetable mixture and place chicken on top.
  6. Pour over stewed apricot.
  7. Sprinkle sesame oil and olives on top of chicken.
  8. Crush chicken stock cube over top.
  9. Cook for 15 minutes on medium heat turning once to brown both sides of chicken.
  10. Add water to bottom of pan being careful not to wash flavours off top of chicken and seal with foil.
  11. Cook for a remaining 30 minutes or until chicken is cooked through.
  12. While chicken is cooking (10-15 minutes before serving) Begin preparing rice and beans: Place 100g raw basmati rice in a saucepan. Add 1 cup hot water and place lid on top. Bring to a quick boil. Then turn down heat to low and simmer until cooked (10 minutes max)
  13. Steam beans in saucepan or microwave just before serving.
  14. With measuring cut scoop out 1/2 cup rice and place on plate. Serve Drumstick with a fifth of the vegetables and olive mixture on top of chicken. Place beans beside chicken.
  15. Use all the left-over liquid (which tastes delicious) by pouring over chicken and serve hot.
  16. Remove the skin as you eat or add 35 calories to your count.

NOTES:

  • If you cook this dish well, you will not recognize the celery – it is so tasty when it takes on all the flavours of the dish.
  • You can use the carcase of the zested lemon in the rice. Place the whole piece in the center while cooking and remove before serving (giving it a gentle squeeze over the rice with tongs). Add calories
(5/5)
Categories
Chicken Egg & Poultry Low Calorie Recipes

No.1 Chicken Thighs – 420 calories

Most Rated

Melt in your mouth meal. I have made this a few times now as my family (hubby in particular) keeps requesting it.
I must admit it is divine and so simple!

No1 ChickenThighs - Low Calorie Recipe Book.
No1 Chicken Thighs – 420 calories per serve

Serves: 6 (362 calories per serve)
Total recipe: 2169

Preparation Time: Marinate overnight plus 15 minutes preparation on the day.
Cooking time: stove – 10 minutes/oven 30 minutes

INGREDIENTS

1kg chicken thighs (approx 7) – 1200 calories
1/3 cup Soy sauce – 80 calories
1kg sweet potato – 650 calories
1 large red capsicum (300g) – 64 calories
1 leek (200g) – 67 calories
1 medium zucchini – 30 calories
1 tablespoon Mirin Seasoning – 56 calories
1 tsp dried tarragon leaves – 2 calories
Salt flakes & Ground pepper – neg
Spray olive oil – 20 calories (optional)
Foil to cover oven tray – cooked on stove top.

METHOD

  1. Pour soy sauce over chicken and marinate overnight.
  2. Prepare leek, zucchini and capsicum as pictured (slice into long Julienne strips keeping the length of the vegetable)
  3. Wash and cut sweet potato into 6mm slices keeping skin on.
  4. Heat 2 non-stick large rectangular baking pans on stove top.
  5. Place sweet potato in first pan and lightly spray with oil. Brown both sides then place in oven to finish baking.
  6. In second baking pan place the following ingredients in layers in the following order: capsicum, zucchini, leek, chicken thighs (laid flat)
  7. Pour liquid Mirin Seasoning over thighs followed by salt, pepper and tarragon.
  8. Remove chicken dish from heat after 5 minutes and cover with foil (take care and use oven mittens to secure foil to seal) Place in oven and bake for 25-30 minutes.
  9. Keep foil on chicken until serving. If you would like to use all the left-over liquid (which tastes delicious) either pour over or see note below.

NOTES:

With the left over liquid I add approximately 1/4 cup couscous and allow it to soak up the liquid for a few minutes while still very hot or pop on stove top for a minute until all liquid is absorbed. This I give to my children. If you add this for yourself remember to measure and add the couscous calories. If divided into 6 serves add 27 calories extra. It is delicious cooked like this.

 

(5/5)
Categories
Chicken Egg & Poultry

Fluffy Chicken Bake – 510 calories

Low Calorie Recipe Book - Fluffy Chicken Bake - 510 calories
Low Calorie Recipe Book – Fluffy Chicken Bake – 510 calories

Serves 6 (285 Calories per serve)
Recipe Total: 510 Calories

INGREDIENTS:
1/2 cup almond meal – 55g – 100 calories
1/2 cup Panko breadcrumbs – 25g – 85 calories
1kg Chicken mince – 1350 calories
30g spring onion – 9 calories
4 garlic cloves – 15 calories
1 cup diced onion
1 tsp. Minced ginger – 2 calories
15g sesame seeds – 86 calories
10g parmesan cheese – 47
Spray Oil – 13 calories

METHOD:
Combine almond meal and breadcrumbs and set aside
Peel and dice garlic.
In a bowl combine chicken mince, spring onion, garlic & ginger and mix well.
Spray oil into shallow baking pan and press chicken mixture evenly over base.
Spread breadcrumb mixture over mince evenly and top with grated parmesan.
Lastly sprinkle over sesame seeds.
Bake in moderate oven approximately 20 minutes.
Serve with a light salad.

(5/5)
Categories
Chicken Egg & Poultry

Giant Mild Chilli Chicken Dim Sims with Salad – 236 calories

Low Calorie Chicken & Pork Dumplings Recipe
Giant Mild Chilli Chicken Dim Sims with Salad – 236 calories per serve

Serves: 7 (236 calories per serve)
Serving as pictured – 2 dumplings with salad.
Preparation Time: 25 minutes.

INGREDIENTS
520g lean chicken mince – 546 calories
190g Chinese cabbage (approx 3 leaves) – 25 calories
10g dried tomato (no oil type) – 100 calories
2 egg whites – 30 calories
30-40 Fresh basil leaves – neg calories
120g mushrooms – 30 calories
4 tablespoons of dried chives – neg
280g red capsicum (approx 2 Med) – 60 calories
2 tablespoons sweet chilli sauce – 70 calories
14 rice paper wrappers – 462 calories
3 1/2 cups rocket – 40 calories
3 1/2 medium tomatoes – 120 calories
4 tablespoons Vietnamese style spring roll dipping sauce – 168 calories
Ground pepper to taste – neg

METHOD

Slice Chinese cabbage fine and dice stems placing aside in large bowl.
In a food processor roughly dice mushrooms and add to cabbage bowl. Then process capsicum, dicing only. Tip capsicum into strainer and discard watery juice. Add to cabbage and stir.
Use the processor to process dried tomato, egg whites, basil leaves, chives & sweet chilli sauce. Add to cabbage mixture and stir well.
With your hands rub in chicken mince ensuring all ingredients are mixed evenly.
Prepare a wide flat tray with warm water and place rice papers beside tray.
Lay a clean tea-towel on bench to catch excess water from wrapper.
Dip a single wrapper in warm water until it softens and lift out onto tea-towel. Using a 1/4 cup measure scoop out a packed 1/4 cup of mixture and place in centre of softened wrapper. Gather up sides of wrapper and lift into steamer. Twist top of wrapper as best as possible. The wrapper will seal as it cooks and the rice pastry sticks to itself.
Repeat for the remaining 13 wrappers placing in steamer trays. This will take up 2 trays.
Steam for 40minutes and serve with salad.
Salad: Prepare each plate with 1/2 cup rocket and 1/2 ripe tomato. Season tomatoes with freshly ground pepper.

NOTES:

Freeze cooked dumplings and reheat in oven in a tray covered in foil. They can be fried but the calorie count soars.

For Pork version see HERE

(0/5)
Categories
Chicken Egg & Poultry

Lean Chicken Chicky – 310 calories

Low Calorie Recipe Book - Lean Chicken Chicky - 310 calories
Low Calorie Recipe Book – Lean Chicken Chicky – 310 calories

Preparation Time: 10-15 minutes.
Cooking time: 15-20 minutes

INGREDIENTS
600g Chicken breast (skin off) – 900 calories
100g small mushrooms – 25 calories
100g snow peas – 30 calories
100ml Gluten free asian plum sauce (Ayam) – 195 calories
425g Bean Cuisine: Spicy Masala Chickpeas – 400 calories
1 tbsp sesame oil – 175 calories
600g Cauliflower – 144 calories

METHOD
Prepare cauliflower for Caulirice (process ready to microwave- see recipe).
Slice chicken breast against the grain into small slices and set aside.
Cut mushrooms into quarters and roughly chop snow peas. Open can of chickpeas and measure out plum sauce.
Heat non-stick pan adding oil. Quickly add chicken stiring until sealed.
Turn heat down low and add mushrooms, chickpeas and snowpeas.
Microwave the cauliflower (see recipe) while heating the vegetables and stirring through.
When cauliflower is cooked add plumb sauce to wok and stir through.
Serve immediately.

NOTES:

If Spicy Masala Chickpeas are not available use homemade or can with a low calories chilli sauce. The tin chickpeas above were not too spicy for my fussy 7 year old who hates anything even slightly spicy, so if you are looking for heat in this recipe add chilli.

(0/5)
Categories
Chicken Egg & Poultry Pasta Salads & Sides

Healthier Carbonara with Chicken – 317 calories

Healthier Carbonara with Chicken - 317 Calories per serve
Healthier Carbonara with Chicken – 317 Calories per serve

Serves: 12 (312 Calories per 325g serve – approximately 97 Calories per 100g)
Total calories per recipe: 3750

Preparation Time: 10 minutes.

INGREDIENTS
1 teaspoon minced garlic – 15 calories
1 cup chicken stock – 8 calories (Use stock to keep vegetables or meat from sticking as you stir-fry)
600g Broccoli (2 small heads) – 110 calories
420g Red and Green capsicums (approx 3 medium) – 90 calories
560g Carrots – 180 calories
120g Diced Onion (1cup) – 40 calories
500g Chicken breast fillets (no Skin) – 750 calories
80g Bacon (trimmed of all fat and rind & diced) – 160 calories
500g Vetta High Fibre Low GI Pasta – 1830 calories
560g Jar Dolmio Carbonara pasta sauce – 592 calories

METHOD

Wash and finely chop capsicum, carrots and onions (or use frozen onion) placing carrots in one bowl and capsicum & onion in another.
Cut stalks off broccoli heads and chop finely and add to carrots. Cut heads into bite size florettes and place in another bowl.
Cut chicken breasts into small bite size pieces and set aside.
Bring to the boil approximately 4 litres of water in large saucepan for cooking pasta. Add pasta and cook until entente.Drain pasta and set aside.
While cooking pasta heat a large wok or non-stick fry-pan, add garlic stirring for 30 seconds then add carrots and broccoli stems. Stir-fry until almost cooked through and set aside.
Use stock a little at a time to keep vegetables or meat from sticking as you cook each ingredient.
Next add bacon pieces and onion and cook well. Set aside.
Add chicken to pan and cook through. Make sure you don’t overcook and dry out the chicken. Set aside with bacon and add the pasta sauce and stir through.
Add broccoli tops and capsicum to pan adding a little stock and cook with lid on. This will make the broccoli bright and green!
Place all ingredients back into the wok/pan and stir through. Cook for about 5 minutes or until you are sure the meat is cooked.
Serve on its own in a bowl or with a side salad.
Freeze left overs for ready made low-calorie hunger buster meals.

(0/5)
Categories
Chicken Egg & Poultry Soups & Starters

Asparagus and Chicken Soup – 144 calories

Asparagus & Chicken Soup - 144 calories per serve
Asparagus & Chicken Soup – 144 calories per serve

Serves: 8 ( 144 Calories per serve – Approx 2 cups per serve)
Total calories per recipe: 1064
Preparation Time: 10 minutes.
INGREDIENTS

Light spray Coconut or olive oil – 10 calories
100g large onions – 27 calories
3 garlic cloves – 15 calories
440g chicken breast fillets (all skin & fat removed) – 462 calories
3 x 340g tins asparagus spears (drained) – 117 calories
200g grated carrot – 60 calories
4 Massel chicken stock cubes – 120 calories
220g can sliced mushroom in butter sauce – 70 calories
70g pearl barley – 223 calories
30g dried grated Parmesan cheese – 141 calories
100g Low Fat Ricotta – 34 calories
14 cups water
Freshly ground salt and pepper (to taste)
1 teaspoon. Olive oil – 45 calories
1 1/2 teaspoons (5g) Guar gum (Xanthan gum) – 10 calories

METHOD

Dice onion or use frozen diced onion.
Finely dice chicken breasts and set aside. Grate carrot and place in heat proof bowl and add stock cubes.
Finely chop asparagus and add to carrots.
Boil 4 cups of water and add to grated carrot to dissolve the stock cubes.
Combine olive oil and Guar gum well in small bowl and set aside.
Lightly spray large saucepan with coconut or olive oil. Add garlic and onion and cook I minute.
Add chicken to onion mix and cook stirring until meat is sealed.
On medium heat add stock and carrot asparagus mixture to saucepan and stir.
Boil remaining 10 cups of water and pour into saucepan.
Add mushrooms, barley, Parmesan and ricotta and stir well.
Bring to the boil then lower the heat to simmer for 20 minutes.
Add oil and Guar gum mixture, slowly drizzling it into the mixture as you stir to thicken.
Cook for a further 5-10 minutes. Season with salt and pepper to taste.
Serve with fresh herbs if desired.

(0/5)
Categories
Chicken Egg & Poultry Meat Recipes Pork

Continental Pork & Current Dumplings with Salad – 231 calories

Low Calorie Chicken & Pork Dumplings Recipe
Low Calorie Chicken & Pork Dumplings Recipe
Serves: 8 (231 calories per serve using spring roll sauce)
Serving as pictured – 2 dumplings with salad. 
Preparation Time: 25 minutes.
INGREDIENTS
520g lean pork mince – 610 calories
2 tablespoons Ketjap Manis – 60 calories
2 egg whites – 30 calories
60g currents – 168 calories
1 teaspoon sesame oil – 90 calories
2 tablespoons of dried chives – neg
190g Chinese cabbage (approx 3 leaves) – 25 calories
50g celery leaves – 7 calories
16 rice paper wrappers – 528 calories
4 cups rocket – 40 calories
4 medium tomatoes – 120 calories
4 tablespoons Vietnamese style spring roll dipping sauce – 168 calories
OR use 4 tablespoons of Ketjap Manis –  120 calories
Ground pepper to taste – neg
METHOD
  • Slice Chinese cabbage fine and dice stems placing aside in large bowl.
  • Finely dice celery leaves and add to cabbage.
  • Add Ketjap Manis, oil, currents and chives and stir well.
  • Lastly rub in pork mince ensuring all ingredients are mixed evenly.
  • Prepare a wide flat tray with warm water and place rice papers beside tray.
  • Lay a clean tea-towel on bench to catch excess water from wrapper.
  • Dip a single wrapper in warm water until it softens and lift out onto tea-towel. Using a 1/4 cup measure scoop out a packed 1/4 cup of mixture and place in centre of softened wrapper. Gather up sides of wrapper and lift into steamer. Twist top of wrapper as best as possible. The wrapper will seal as it cooks and the rice pastry sticks to itself.
  • Repeat for the remaining 15 wrappers placing in steamer trays. This will take up 2 trays.
  • Steam for 40minutes and serve with salad.
  • Salad: Prepare each plate with 1/2 cup rocket and 1/2 ripe tomato. Season tomatoes with freshly ground pepper.NOTES:
  • Freeze cooked dumplings and reheat in oven in a tray covered in foil. They can be fried but the calorie count soars.
  • Try other fruits for different flavours like dried mango, pineapple and apple.
  • Ketjap Manis is Indonesian sweet soy sauce and thicker than regular soy sauce. We use all the time in stir fries. It has become a family favourite, replacing soy sauce more and more.
(5/5)