Crafty Meals – easy recipes for healthy meals

Low-fat chicken strips with sweet chili yoghurt
Serves 4
Prep time : 8 minutes
Cooking time : 15 minutes
For conversions, click here to use our handy guide.

Ingredients
1 cup stale bread crumbs.
1/3 cup instant polenta.
1/4 cup chopped fresh flat-leaf parsley leaves.
1 teaspoon garlic salt.
2 tablespoons grated parmesan cheese.
12 chicken tenderloins, trimmed.
2/3 cup Natural Style yoghurt.
Canola oil cooking spray.
Mixed salad, to serve.
Sweet chili yoghurt
1/2 cup Greek yoghurt.
2 tablespoons sweet chili sauce.
1 garlic clove, crushed.
1 tablespoon chopped fresh coriander.

Method
Preheat oven to 200°C.
Line 2 baking trays with baking paper.
To a bowl add bread crumbs, polenta, parsley, garlic salt and parmesan and stir to combine.
Place yoghurt in separate bowl.
Dip chicken in yoghurt, shaking off excess.
Coat chicken in bread crumb mixture and arrange in a single layer on prepared trays.
Spray chicken with oil and bake for 15 minutes or until golden and cooked through.
Combine yoghurt, sweet chili sauce, garlic and coriander in a small bowl and mix well.

Serving
Serve chicken with sweet chili yoghurt and a leafy salad.

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Sweet and Spicy Chicken Fried Rice
Serves 4
Prep time : 12 minutes
Cooking time : 20 minutes
For conversions, click here to use our handy guide.

Ingredients
2 cups long-grain rice, rinsed.
6 chicken thigh fillets, trimmed, sliced thinly.
1/4 cup plum sauce.
1 teaspoon chilli.
1/4 cup peanut oil.
2 eggs, lightly beaten.
100 grams bacon, chopped.
6 green onions, sliced thinly.
3 cloves garlic, crushed.
1 carrot, chopped finely.
2 tablespoons kecap manis.
1/4 small Chinese cabbage, shredded finely.
1/2 cup frozen peas.

Method
Cook rice according to the absorption method on the packet.
Drain.
Spread the rice out on a baking tray and allow to cool to room temperature.
Cover with plastic wrap and chill for at least 2 hours or overnight.
In a small bowl, combine the plum sauce and chilli.
Place the chicken in a bowl and add the plum mixture.  Toss to coat and cover bowl.
Chill for 2 hours.
Place a wok over medium-hgih heat.
Once to temperature, add 2 teaspoons oil and tilt wok to coat.
Add half the chicken and stirfry for 2 minutes, until sealed.
Transfer to a plate and cover with a piece of foil to keep warm.
Repeat process with oil and remaining chicken.
Using a clean wok, reheat to medium heat.
Add 2 teaspoons oil and tilt wok to coat.
Add egg and swirl to make a thin omelette.  Cook until egg sets.
Slide out onto a board, and roll up.  Slice omelette thinly.
Place wok over high heat and add remaining oil.
Add bacon, green onions, garlic and carrot, and stirfry for 1 minute.
Add rice, kecap manis, cabbage and peas.
Cook for a further 3 to 4 minutes, until rice is heated through.
Add chicken and sliced omelette and stirfry for another minute or two, until hot.

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Spinach and Chicken Risotto
Serves 4
Prep time : 10 minutes
Cooking time : 30 minutes
For conversions, click here to use our handy guide.

Ingredients
600 grams chicken breast fillet.
2 medium brown onions, finely diced.
4 cloves of garlic, crushed or thinly sliced.
1 tablespoon dried thyme.
1 bunch english spinach, washed, stalks removed and thinly sliced.
2 cups of arborio rice.
1 cup white wine.
1.75 litres of chicken stock. Why not try our easy to make chicken stock recipe?
2 tablespoons olive oil.
30 grams butter.
1/4 cup grated parmesan.
Extra parmesan to serve.

Method
Heat oil over medium heat in a heavy based pan.
Thinly slice chicken breasts. Using your knife, work it through the chicken to turn the slices into a coarse mince.
Add the onion to the pan, cook for 4-5 minutes or until soft.
Add garlic, cook for a further minutes.
Add the chicken and cook until done, 4-5 minutes.
Remove from pan and set aside.
Add butter to the pan and melt over low heat.
Add the arborio and cook until rice becomes translucent.
Increase heat to medium high.
Add the thyme, wine and 1 litre of the chicken stock and bring to the boil. Reduce to a simmer and cook covered for 10 minutes.
Remove lid and stir thoroughly. Cook for a further 5 minutes, adding little amounts of stock if the arborio appears to be drying out.
Add the spinach and reserved chicken mix and cook for a further 5 minutes.
Add as little stock as needed to keep the risotto moist. Rice is done when it offers only slight resistance to your teeth when you chew it.
Remove from heat and stir in 1/4 cup of parmesan.

Serving
Mound into bowls, top with extra parmesan and serve with good crusty home made garlic bread.

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Lemon Feta Roasted Chicken
Serves 4
Prep time : 8 minutes
Cooking time : 40 minutes
For conversions, click here to use our handy guide.

Ingredients
4 desiree potatoes, sliced thinly.
2 teaspoons olive oil.
2 teaspoons lemon rind, grated finely.
2 tablespoons lemon juice.
100 grams feta cheese.
2 tablespoons fresh oregano leaves, chopped.
4 chicken drumsticks.
4 chicken thigh cutlets.
250 grams truss cherry tomatoes.
3/4 cup drained pitted kalamata olives.
Fresh oregano leaves, to serve.

Method
Preheat oven to 220 C.
Arrange potato slices in a single layer in a large roasting dish.
Drizzle with oil and season with salt and pepper.
To a small bowl, add lemon rind, lemon juice, feta and oregano. Stir to combine.
Using your fingers, gently lift the chicken skin away from the meat.
Spoon 2 teaspoons of feta mixture under the skin of each piece of chicken. Rub skin to smooth out evenly.
Place chicken pieces on potato, and Roast for 30 minutes.
Add tomatoes and olives to roasting dish, and season with freshly ground black pepper.
Roast for 10 minutes further, until chicken is cooked through.

Serving
Serve, topped with fresh oregano.

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Portuguese Drumsticks with Fried Rice
Serves 4
Prep time : 8 minutes
Cooking time : 30 minutes
For conversions, click here to use our handy guide.

Ingredients
1/4 cup Portuguese dry blend marinade.
8 medium chicken drumsticks.
2 tablespoons vegetable oil.
1 onion, chopped finely.
1 cup long-grain rice.
125 gram can corn kernels, drained, rinsed.
420 gram can red kidney beans, drained, rinsed.
1/3 cup fresh coriander leaves, chopped.
Lime wedges, to serve.

Method
Reserve 2 teaspoons of marinade.
Place remaining marinade into a shallow bowl and coat the chicken.
Place a frying pan over medium heat and add half the oil.
Once to temperature, cook the chicken for 2 to 3 minutes until browned all over.
Reduce the heat to low and cook for 5 to 7 minutes until cooked through.
Place a saucepan over medium heat and add remaining oil.
Add onion and cook, stirring for 3 to 5 minutes, until opaque and tender.
Add rice and reserved marinade.
Cook for about 30 seconds and add 2 cups of cold water.
Bring to the boil and reduce heat to medium-low.
Allow to simmer for 12 minutes, covered.
Add corn, beans and coriander to the rice and cover.
Leave to one side for 5 minutes, then stir with a fork to separate the grains.

Serving
Place chicken on plates, with rice and lime wedges.

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Chicken and Potato Provencale
Serves 4
Prep time : 10 minutes
Cooking time : 60 minutes
For conversions, click here to use our handy guide.

Ingredients
8 chicken thigh fillets, trimmed and halved.
Flour, for dusting.
Salt and cracked black pepper.
1 onion, sliced.
3 cloves garlic, crushed.
2 1/2 cups chicken stock.
3/4 cup dry white wine.
4 thyme sprigs.
8 slices pancetta, cut into strips.
6 chat potatoes, halved.
1/2 cup whole green olives.
2 tablespoons of olive oil.

Method
Place a large deep saucepan over medium-high heat and add the oil.
To a shallow bowl add the flour, salt and pepper, and stir to combine.
Toss the chicken in in the flour mixture, and shake off excess.
Cook the chicken, for 2-3 minutes or until browned.
Remove to a plate, then repeat the process for the remaining chicken.
Return all the chicken to the pan.
Add the onion and cook for 3-4 minutes until opaque and soft.
Add the garlic and cook for another minute.
Combine the stock and wine and pour over chicken.
Add the thyme and cover.
Bring to a simmer, reduce heat to low and cook for 15 minutes until chicken is tender.
Uncover, add pancetta and potatoes, and cook for a further 25 minutes until the potatoes are tender.
Stir through the olives and cook for another 5 minutes.

Serving
Serve with crusty bread.

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Chicken Laksa
Serves 4
Prep time : 12 minutes
Cooking time : 20 minutes
For conversions, click here to use our handy guide.

Ingredients
250 grams vermicelli rice noodles.
1 1/2 tablespoons peanut oil.
3 chicken breast fillets, sliced thinly.
1/2 cup laksa paste.
4 cups chicken stock.
3 teaspoons palm sugar, grated or brown sugar.
1 tablespoon fish sauce.
2 cups coconut milk.
1 bunch bok choy, sliced thinly.
1 cup beansprouts.
1 Lebanese cucumber, peeled, cut into thin strips.
1/2 cup mint leaves.
1 lime, cut into wedges.

Method
Prepare noodles according to packet directions. Drain and set to one side.
Place a wok over high heat and add 3 teaspoons of oil.
Tilt the wok until the surface is covered in oil.
Add half the chicken and stir fry for 1 minute until sealed.
Remove to a bowl.
Repeat the process with the chicken that is left.
Add laksa paste to the wok and cook for 1 minute.
Add stock, sugar and fish sauce. Bring to the boil.
Reduce the heat to medium-low, and add the coconut milk.
Cook for 3 to 4 minutes, stirring until heated through.
Add the bok choy and cook for a further 2 minutes, until the bok choy has wilted.

Serving
Arrange noodles in bowls and ladle the soup over.
Top with bean sprouts, cucumber and mint.
Serve with lime wedges.

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Lettuce, Chicken and Noodle Salad with Soy Dressing
Serves 8
Prep time : 8 minutes
For conversions, click here to use our handy guide.

Ingredients
1 iceberg lettuce, shredded roughly.
5 green onions, sliced thinly.
100 gram packet fried rice noodles.
2 cups shredded barbecue chicken.
1/4 cup rice wine vinegar.
2 tablespoons soy sauce.
1/4 cup caster sugar.
1/4 cup sesame seeds, toasted.

Method
To a large salad bowl add lettuce, onions, noodles and shredded chicken.
In a small jug combine vinegar, soy sauce and sugar.
Stir through the sesame seeds.

Serving
Drizzle dressing over salad and serve.

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Chicken and Basil Toasties
Serves 4
Prep time : 7 minutes
Cooking time : 8 minutes
For conversions, click here to use our handy guide.

Ingredients
8 slices sourdough bread.
2 tablespoons olive oil.
1/3 cup basil pesto.
30 grams baby rocket.
1 cup semi-dried tomatoes, drained.
1 1/2 cups barbecue chicken, shredded.
170 grams bocconchini, sliced thinly.

Method
Preheat a grill to medium-high heat.
Grill bread on both sides for about 3 minutes, until toasted.
Brush both sides of toast with oil, and spread 1 side of each slice with pesto.
Add rocket, semi-dried tomatoes and chicken in layers on 4 slices of toast.
Season chicken with salt and pepper.
Top chicken with slices of bocconcinni, and finish with remaining slices of toast, pesto side down.

Serving
Cut each toastie in half and serve.

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