Baked chicken with cheese and mustard

Ingredients

› 4 chicken breasts

› 28 g of wholemeal flour

› 57 g of grated low-fat Cheddar cheese

› 2 tbsp of fresh chives, finely chopped or dried chives

› 2 tbsp of low-fat milk

› 1 tbsp of mustard

› 1 level tsp of black pepper

Method

1. Preheat the oven to 180°C / 350°F / Gas Mark 4

2. On a plate combine the cheese, flour, black pepper, and chives

3. Mix the milk and mustard in a bowl

4. Roll one chicken breast in the milk and mustard mix

5. Then roll the chicken breast in the flour and cheese mix until the

chicken is fully covered

6. Place the coated chicken breast on a lightly greased baking tray

7. Repeat the steps for the remaining chicken breasts

8. Bake in the oven for 35–40 minutes, ensuring there is no pink

meat remaining.

Barbeque chicken drumsticks

Ingredients

› 16 chicken drumsticks

For the marinade:

› 1½ tbsp of tomato sauce or tomato puree

› 14 ml of soy sauce

› 1 tbsp of balsamic vinegar

› 1 tbsp of honey

› 1½ tbsp of brown sugar

› 1 tsp of wholegrain mustard

› 1 tsp of Dijon mustard

› 1 orange, juice and zest

› black pepper to taste

Method

1. Mix all the marinade ingredients together in a large bowl and season

well with pepper

2. Place the chicken drumsticks into the bowl and stir around until all the

drumsticks are coated with the sauce

3. Cover the bowl with cling film and place on the bottom shelf of the

fridge to marinate for at least a couple of hours

4. Light the barbeque or preheat the oven to 200°C / 400°F / Gas Mark 6

5. Cook the chicken for at least 30 minutes turning regularly making sure

that the chicken cooks evenly on all sides

6. Before serving, check that the chicken is properly cooked by removing it

from the heat and cutting into the thickest part of it with a clean knife

to ensure that it is piping hot all the way through and there is no pink

meat remaining and the juices run clear.

Chicken in tomato sauce

Serve with boiled rice

Ingredients

› 1 medium-sized onion

› 1 medium-sized carrot

› 1 clove of garlic

› 1 tbsp of fresh parsley, or 1 tsp of dried parsley

› 10 ml of vegetable oil

› 2 medium-sized chicken breast fillets

› 300 g of passata or tomato based pasta sauce

› ½ a low-salt chicken stock cube dissolved in 100 ml of boiling water

› 100 g of fresh or defrosted peas

› Black pepper to taste

Method

1. Peel and roughly chop the onion and the carrot. Peel and crush

the garlic.

2. Wash and roughly chop the parsley, if using fresh herbs.

3. Heat the vegetable oil in a large saucepan and cook the onion, garlic

and carrot for 7–8 minutes.

4. Remove the skin from the chicken breast fillets. Chop the fillets into

chunks and add to the vegetable mix. Cook until the chicken turns

white on the outside, stirring occasionally.

5. Add the passata, chicken stock and chopped parsley. Cover the

saucepan with a lid and cook for 15 minutes.

6. Add the peas and cook for 3 minutes.

7. Season with black pepper to taste.

Chicken curry

Serve with boiled brown or white rice

Ingredients

› 350 g of cooked chicken

› 5 button mushrooms

› 1 medium-sized pepper

› 1 medium-sized onion

› 100 g of fresh or defrosted peas

› 1 large carrot

› 1 clove of garlic

› 2 dstsp of curry paste

› 1 tsp of vegetable oil

› 1 low-salt chicken stock cube dissolved in 275 ml of boiling water

 Method

1. Slice vegetables and garlic

2. Heat the oil in a frying pan and gently fry the onions, carrot and garlic

3. Add mushrooms and pepper to the frying pan and cook for

2–3 minutes

4. Add the curry paste to the pan and cook for 1 minute stirring all

the time

5. Stir in the stock and cooked chicken pieces

6. Add the peas, reduce heat and cook slowly for 10 minutes

without stirring

7. Serve with rice

Chicken and vegetable casserole

Serve with boiled potatoes or rice

Ingredients

› 4 chicken portions

› 3 large carrots

› 2 onions

› 2 celery stalks

› 6 mushrooms

› 20 g of frozen peas

› 1 low-salt chicken stock cube dissolved in 275 ml of boiling water.

› 2 dstsp of lemon juice

› ½ dstsp of mixed dried herbs

› pinch of salt if desired

› pepper

Method

1. Preheat the oven to 180°C / 350°F / Gas Mark 4

2. Wash, peel and chop carrots, onion, celery and mushrooms

3. Place chicken portions in a casserole dish with all the vegetables

4. Pour in chicken stock, lemon juice, mixed herbs, salt and pepper

5. Bake for 1–1½ hours or until chicken is cooked

6. Serve with baked potatoes or rice