QuickTrim Recipes

You will need:

1 skinless chicken breast
½ Tbsp ricotta cheese
60g frozen spinach, defrosted and drained
½ cloves garlic, crushed
½ Tbsp finely chopped chives
½ Tbsp finely chopped parsley
½ Tbsp plain flour seasoned with freshly ground pepper
(for coating rolled chicken)
1 egg, beaten
¼ cup fresh, wholemeal breadcrumbs

Method:

• Place the chicken breast between two sheets of cling film and, using a mallet or the end of an empty wine bottle, pound until thin then set aside
• Mash ricotta with spinach, garlic, chives and parsley
• Place ricotta mixture at one end of the flattened chicken breast then fold chicken flesh over filling and roll up to enclose
• If required, secure with skewer
• Coat the rolled breast first in flour, then egg and then breadcrumbs, pressing coating well onto surface
• Refrigerate for at least two hours
• Heat oven to 200°C and place Kiev on oven tray covered with baking paper and apply a little olive oil spray
• Bake until crumbs are golden but not overcooked
• Remove and rest for ten minutes then serve

You will need:

½ breast (bone & skin removed) grilled, shredded chicken breast
½ cup chopped tomatoes or any low fat tomato pasta sauce
1 cup chopped courgette
½ cup chopped button mushrooms
1 cup chopped onions
1 clove crushed garlic
40g uncooked wholemeal pasta

Method:

• Cook pasta in a saucepan of boiling salted water, following packet directions, until tender
• Drain and set aside
• Meanwhile, spray a deep-sided frying pan with cooking oil and place over medium heat
• Add onion, courgette and garlic and cook, stirring for 5 minutes or until courgette is soft
• Add mushrooms and chicken and cook, stirring for 4 minutes or until heated through
• Add pasta, stirring, over low heat until heated through
• Season with salt and pepper and serve

You will need:

½ skinless chicken breast (approx. 110g per serve)
¼ small courgettes
½ small butternut squash
½ Tbsp green curry paste
¼ can (375ml) light evaporated milk
¼ Tbsp flour
1 cup cooked basmati rice (about 1 1/3 cups uncooked rice)

Method:

• Put rice on to cook, following the directions on the packet
• Meanwhile, slice chicken breast through centre, to make thinner, and cube.
• Cook the chicken in a pan sprayed with cooking oil
• Thinly slice the courgettes and squash, place in pan and cook till soft. Add curry paste concentrate according to taste
• Add three quarters of can of evaporated milk to pan and mix
• Mix approximately a Tbsp of flour to remainder of evaporated milk and add to pan mixture to thicken
• Serve hot on a bed of rice

You will need:

2 medium chicken thigh fillets, bone and skin removed
5 medium dried apricot halves
20 g raw flaked almonds
1 level tsp honey
20 ml orange juice
1 clove garlic, crushed
1 small onion, chopped
1 cup chicken stock
1 Tbsp olive oil
1 tsp ground cinnamon
2 Tbsp chopped fresh mint

Method:

• Place half the oil, crushed garlic, orange juice, cinnamon and honey in a glass bowl and mix well
• Add chicken and coat with the mixture
• Cover with cling film and refrigerate for 30 minutes
• Heat remaining oil in pan and cook chicken for 1 minute on both sides until browned and remove from pan
• Add a little more oil if necessary and cook onion and flaked almonds for 1 – 2 minutes
• Return chicken to pan, add stock and cook for 20 minutes
• Add dried apricots and cook a further 5 minutes
• Stir through the mint and serve

You will need:

1 medium thigh (100g) chicken, no skin, no bones
½ cup (125g) pasta sauce
1 cup chopped red pepper
1 cup chopped onion
½ cup (60g) chopped mushrooms
1 clove garlic
1 cup chopped courgette
1 Tbsp (4.5g) dried or fresh basil
1 Tbsp (15ml) balsamic vinegar
1 level tsp white sugar

Method:

• Preheat oven to 190° (moderate)
• In a pan, fry onion, garlic, pepper & courgette in a little oil until soft
• Add mushrooms, sugar, basil and pasta sauce and cook for 2-3 minutes
• Place chicken thigh in a small roasting pan and top with tomato mixture
• Drizzle with balsamic vinegar and season with salt and pepper
• Bake for 30 minutes and let stand for 2-3 minutes before serving