Lemon & Parsley Chicken
Oven Temperature: 190°C/380°F/Gas Mark 5
Preparation Time: 30 minutes
Cooking Time: 35 minutes
Side dish: Garden Salad
Servings: 3
Ingredients:
3 medium chicken breasts (skinless & deboned)
½ Lemon
3 cloves of garlic (or less if you're not heavy into garlic)
1 tablespoon olive oil
½ teaspoon salt
a large handful of fresh parsley
freshly ground pepper
3 cocktail sticks (tooth picks)
Method:
- Remove the peel from the lemon and dice the flesh into small pieces. Finely slice the garlic, chop the parsley and mix in a bowl with the lemon, salt and pepper.
- Carefully slice each of the chicken breasts length ways to create a small pocket. Try not to slice all the way through so the pocket can be sealed up once the lemon has been put inside.
- Stuff each of the breasts with a generous helping of the lemon mixture then seal the pocket with a cocktail stick.
- Place the breasts in an oven proof dish, cover with foil and cook for 30 minutes at 190°C/380°F/Gas Mark 5. Then remove the foil and cook for a further 5 minutes to allow the breasts to brown off.
- Serve with a crisp garden salad.
Yoghurt Chicken Fillets & Filled Mushrooms
Oven Temperature: 180˚C / 350˚F / Gas 5
Preparation Time: 40 minutes
Cooking Time: 10 minutes + 40-60 minutes
Side dish: Garden Salad
Servings: 4
Ingredients:
Yoghurt Chicken:
4-8 chicken fillets (depending on size)
1 tablespoon olive / canola oil
1 onion, chopped
175 ml plain yoghurt, low fat
5 ml paprika
5 ml salt
2 ml freshly grounded pepper (black/lemon/mixed)
1 small handful fresh parsley
juice of 1 large lemon (2 if small)
Filled Mushrooms:
4 large brown mushrooms (approx. 75g each)
1 onion, finely chopped
1 pepper, chopped (or mixed colours)
5 ml mixed herb spice
5 ml garlic salt
2 ml freshly grounded pepper
125 ml low fat cheese, grated
Method
1. Cut chicken fillets open (similar to snitzels) and rub in with salt, paprika and pepper.
2. Warm a pan and fry chopped onions in the oil. When almost done, seal chicken fillets quickly on top of the onion. Remove chicken fillets from oily pan and put aside to rest.
3. Take a large oven dish and place the chicken fillets apart in the dish. Mix yoghurt, parsley and lemon juice and scoop over chicken fillets.
4. Place brown mushrooms between chicken fillets in oven dish but on top of yoghurt mixture. Place chopped onion and pepper on top of mushrooms, sprinkle with mixed herb spice, garlic salt and pepper. Finish with grated cheese on top.
5. Cover oven dish with lid or tin foil and bake for 40-60 minutes or until chicken fillets are cooked through. Remove lid or tin foil for last 10 minutes.
6. Serve with a garden salad.
Slimmers Steak & Grilled Veg
Preparation Time: +- 1 hour
Cooking Time: 30-40 minutes
Servings: 2
Ingredients:
2 slimmers steaks
half of 3 small peppers (green, yellow, red)
small packet bean sprouts
2 baby marrows, roughly cut
12 button mushrooms
1 small onion, cut in rings
4 stems broccoli
4 stems cauliflower
good squirt soy sauce (+- 5ml)
salt & pepper to taste
2 tablespoons plain yoghurt
MARINADE:
juice of ½ lemon (keep other half)
half of 3 small peppers (green, yellow, red)
1 glove garlic, roughly chopped
1 tablespoon olive oil
½ teaspoon grounded sea salt
½ teaspoon grounded black pepper
Method:
1. Prepare the marinade by mixing all the ingredients except for the peppers.
2. Put the steaks in an airtight container and pour the marinade over. Slice half of each colour pepper in rings and place on top of the steak. Cover and leave for 15 minutes to marinade. After 15 minutes, turn the steaks over and place pepper rings on top again. Marinate for another 15 minutes.
3. While the steaks marinate, boil all vegetables in salt water for about 5-7 minutes (not bean sprouts). Bring water to the boil before adding the vegetables. Drain the vegetables and keep on the side.
4. Warm a pan/steak plate until very warm. Use spray and cook to seal the steak on both sides, then add the marinade and let it simmer covered (remove the peppers from the marinade before simmering steak)
5. After the steaks are done, remove from pan/plate and put aside to rest (remember to cover). Wipe the pan/plate roughly with kitchen towel to get rid of most juices.
6. Warm the plan/plate again. Quickly brown the veggies and beans. Squirt over the soy sauce and add yoghurt, salt and pepper 2 minutes before serving just for the yoghurt to warm and melt through the veggies.
7. Pour fresh lemon juice over steak and veggies when dished up.
This is enough food to cover a full meal but a garden salad can be added.
Chicken Salad
Preparation Time: 60 minutes
Marinating Time: 30 minutes
Cooking Time: 10 minutes
Servings: 2
Ingredients:
300g lean chicken stir fry (thinly cut)
Juice of 1 lemon
2 tablespoons soy sauce
2 tablespoons balsamic vinegar
to taste: salt, pepper, garlic & herb spice
green salad (tomato, cucumber, green pepper, lettuce, onion rings, celery, mushrooms, sliced RAW carrot, etc.)
30 ml oil free salad dressing per person
Method:
- Marinade the chicken stir fry in lemon juice, soy sauce, balsamic vinegar, salt, pepper and garlic & herb spice for 30 minutes.
- In the meantime, prepare the green salad.
- After 30 minutes, warm a frying pan until very warm. Spray with non-stick spray.
- Carefully take the chicken strips from the marinade and quickly seal them on both sides in the warm frying pan. After they are sealed, add the marinade and boil for a few minutes in the marinade until done but still juicy.
- Let the chicken strips cool down for about 10 minutes.
- Add chicken to salad, mix through, ad salad dressing and enjoy!
