Crafty Meals – easy recipes for healthy meals

Warm Lemon Chicken Salad
Serves 4
Prep time : 8 minutes
Cooking time : 20 minutes
For conversions, click here to use our handy guide.

Ingredients
1 large lemon, juiced.
2 tablespoons Chinese rice wine.
1 tablespoon light soy sauce.
2 tablespoons honey.
650 grams chicken breast fillets.
1/4 cup plain flour.
2 tablespoons vegetable oil.
100 grams baby Asian greens.
1 cup beansprouts.
2 green onions, sliced thinly.
1 small carrot, sliced into long thin sticks.

Method
Place a small saucepan over medium heat and add 1/3 cup lemon juice, rice wine, soy sauce and honey.
Cook until marinade comes to the boil, and then set to one side to cool.
Place chicken into a shallow glass or ceramic dish and pour over 1/2 the cooled marinade.
Turn to coat and chill for 1 hour.
Drain chicken and discard marinade.
Lightly toss chicken in flour, shaking off excess.
Place a frying pan over medium heat and add oil.
Cook chicken for 4 minutes each side, until almost cooked through.
Reduce heat to low and add remaining marinade and 2 tablespoons cold water.
Cover pan and allow to simmer for 10 minutes. Sauce should thicken and chicken should be cooked through.
Remove to a warmed plate, cover with foil and allow to rest for 5 minutes.
Make salad.

Serving
Serve chicken in thick slices over salad and drizzle over sauce.

Bookmark it!

Parsley and Parmesan Crusted Chicken
Serves 4
Prep time : 25 minutes
Cooking time : 30 minutes
For conversions, click here to use our handy guide.

Ingredients
1/4 cup olive oil.
1 1/2 teaspoons smoked paprika.
2 teaspoons honey.
Salt and pepper.
500g sweet potato, cut into wedges.
4 chicken breast fillets, halved horizontally.
Plain flour.
2 eggs, lightly beaten.
2 tablespoons flat-leaf parsley, chopped finely.
3/4 cup dry bread crumbs.
1/4 cup parmesan, grated finely.

Method
Preheat oven to 190°C. Line a baking tray with baking paper.
Add the oil, paprika and honey to a small saucepan and place over low heat.
Stir until well combined.
Season with salt and pepper.
Place the sweet potato in a large bowl and add the oil mixture, tossing to evenly coat.
Place sweet potato on prepared baking tray and bake for 30 minutes, until tender and golden.
Place some plain flour in a shallow bowl.
Crack the egg into another bowl and add the parsley.
Add the bread crumbs, parmesan, salt and pepper in a third bowl, and stir to combine.
Toss the chicken in the flour to coat and shake off any excess.
Dip each chicken piece in the egg mixture, draining off any excess egg, then dip into the bread crumb mixture, pressing the crumbs with fingertips.
Place the fillets on a plate and chill for 10 minutes.
Remove chicken from the fridge.
Heat a little oil in a large non-stick frying pan over medium heat.
Cook in batches for 2-3 minutes each side or until cooked through.

Serving
Serve the chicken with the sweet potato wedges.

Bookmark it!

Moroccan Chicken
Serves 4
Prep time : 5 minutes
Cooking time : 10 minutes
For conversions, click here to use our handy guide.

Ingredients
2 tablespoons olive oil.
1/4 cup lemon juice.
2 tablespoons Moroccan seasoning.
4 chicken breast fillets, halved length ways.
1 1/2 cups couscous.
1/3 cup currants.
1 1/2 tablespoons balsamic vinegar.
200 grams grape tomatoes, halved.
75 grams baby spinach.

Method
In a shallow glass or ceramic bowl, combine oil, lemon juice and seasoning.
Add chicken and stir to coat.
Place a saucepan over high heat and add 1 1/2 cups cold water.
Bring to the boil and remove the pan form the heat.
Stir in the couscous, cover and allow to stand for 5 minutes. All of the liquid should be absorbed.
Use a fork to lightly stir to separate the grains.
In a small bowl, place currants, vinegar and 1 tablespoon cold water, and cook in Microwave for 1 to 2 minutes on Medium, until heated through.
To the couscous, add the currant mixture, tomatoes and spinach.
Season with salt and pepper and stir lightly to combine.
Brush chicken with oil marinade and place on a greased barbecue plate or grill.
Cook chicken for 2 minutes each side, until cooked through.

Serving
Serve chicken with couscous.

Bookmark it!

Mini Chicken and Veg platter
Serves 4
Prep time : 7 minutes
Cooking time : 30 minutes
For conversions, click here to use our handy guide.

Ingredients
1/4 cup soy sauce.
1/4 cup tomato sauce.
1 tablespoon honey.
12 chicken drumettes.
125 grams sugar snap peas, trimmed.
1 large carrot, cut into sticks.
2 stalks celery, cut into sticks.

Method
Preheat oven to 200 C.
Line a tray with foil.
In a bowl, combine soy sauce, tomato sauce and honey.
Add chicken and toss to coat.
Arrange chicken in a single layer on foil lined tray and bake for 30 minutes. Chicken should be golden and cooked through.
Allow to cool, then chill.

Serving
Pack chicken and vegetables in lunchboxes. Great for school or picnics.

Bookmark it!

Chicken, Corn and Cashew Salad
Serves 4 (as a light meal)
Prep time : 12 minutes
Cooking time : 5 minutes
For conversions, click here to use our handy guide.

Ingredients
1/3 cup cashews.
2 1/2 tablespoons olive oil.
250 grams fresh baby corn, halved.
4 green onions, sliced thinly.
2 cups cooked chicken, shredded (1/2 large barbecued chicken).
125 grams snow peas, shredded.
1 lime juiced.
1/2 teaspoon caster sugar.

Method
Place a wok over high heat, and once to temperature, add cashews.
Stir fry for 1 to 2 minutes, until lightly toasted. Remove to a plate.
Add 2 teaspoon oil to wok and stir fry corn for 1 to 2 minutes, until almost soft.
Remove to a large bowl, and set to one side to cool.
In a small jug, add 1/4 cup lime juice, sugar, remaining oil, salt and pepper and whisk to combine.
To the cooled corn add green onions, chicken and snow peas. Toss to combine.

Serving
Pour dressing over salad and add cashews. Lightly toss and serve.

Bookmark it!

Chicken Wings Creole-style
Makes 12
Prep time : 6 minutes
Cooking time : 60 minutes
For conversions, click here to use our handy guide.

Ingredients
12 large chicken wings.
Olive oil cooking spray.
1 large lemon, juiced.
1 tablespoon vegetable oil.
1 onion, chopped roughly.
3 cloves garlic, crushed.
2 teaspoons ground cinnamon.
2 teaspoons ground cumin.
1 teaspoon ground ginger.
1/4 teaspoon cayenne pepper.
Basmati rice, cooked.
Plain yoghurt to serve.

Method
Place 2 1/2 tablespoons lemon juice, vegetable oil, onion, garlic, and spices in the bowl of a food processor. Process until finely chopped and well combined.
Place chicken in a large bowl and spoon the marinade over. Toss to coat and cover and chill for 3 hours.
Preheat oven to 200 C.
Place a wire rack in a roasting pan and spray with oil.
Arrange chicken on rack in a single layer and spray lightly with oil.
Roast chicken for 50 to 60 minutes, turning over halfway through cooking.

Serving
Serve with rice and yoghurt.

Bookmark it!

Chicken and Mushroom Pasta
Serves 4
Prep time : 7 minutes
Cooking time : 20 minutes
For conversions, click here to use our handy guide.

Ingredients
2 tablespoons olive oil.
2 small red onions, sliced thinly.
400 grams Swiss brown mushrooms, sliced thinly.
300ml pouring cream.
1 cup chicken stock.
1 tablespoon wholegrain mustard.
625 grams fresh pasta (fettucine or spaghetti).
1 barbecued chicken, skin and bones removed, meat shredded.
1 avocado, sliced thinly.

Method
Place a large frying pan over medium-high heat and add oil.
Once to temperature, add onions and mushrooms and cook for 8 to 10 minutes, until the onion is opaque and soft.
Add cream, stock and mustard and bring to the boil.
Reduce heat and simmer for 5 to 7 minutes until sauce thickens slightly.
Cook pasta according to packet directions.
Drain and return to pan.
To the pasta, add the mushroom sauce, and over low heat, toss gently until heated through.
Remove pan from heat and add avocado.

Serving
Season with freshly ground black pepper. Serve.

Bookmark it!

Teriyaki Chicken with Asian Greens
Serves 4
Prep time : 5 minutes
Cooking time : 40 minutes
For conversions, click here to use our handy guide.

Ingredients
12 chicken drumsticks.
1/2 cup honey and soy teriyaki marinade.
1 tablespoon brown sugar.
1 clove garlic, crushed.
1 teaspoon sesame oil.
1 bunch baby bok choy, trimmed.
150 grams snow peas, trimmed.
Steamed jasmine rice, to serve.

Method
With a sharp knife, make two slits in the meaty part of each drumstick.
Place chicken in a shallow dish.
In a small jug, combine teriyaki marinade, sugar, garlic and sesame oil.
Pour over chicken and chill for at least 1 hour.
Preheat oven to 200 C.
Line a large roasting pan with baking paper and place drumsticks in a single layer in the pan.
Cook for 35 to 40 minutes, turning and basting every 10 minutes or so, until cooked through.
Steam bok choy over a pan of simmering water, covered for 2 minutes.
Add snow peas and steam for a further 1 to 2 minutes, until snow peas are tender.

Serving
Serve chicken with bok choy, snow peas and steamed rice.

Bookmark it!

Chicken Moussaka
Serves 4
Prep time : 10 minutes
Cooking time : 1 hour 10 minutes
For conversions, click here to use our handy guide.

Ingredients
Olive oil cooking spray.
2 large eggplant, sliced thinly.
1 onion, chopped finely.
2 cloves garlic, crushed.
1/2 teaspoon ground cinnamon.
500 grams chicken breast mince.
400 gram can tomatoes.
2 tablespoons currants, optional.
1 lemon, rind grated finely, juiced.
1/4 cup grated cheddar cheese.
60 grams baby spinach to serve.
2 tablespoons butter.
2 tablespoons plain flour.
1 2/3 cups milk.
pinch ground nutmeg.

Method
Preheat oven to 180 C.
Preheat grill to medium-high.
Place a saucepan over medium heat and add butter.
Once melted, add flour and cook stirring for 1 minute.
Remove from heat and while whisking constantly, pour in milk.
Return to heat and cook for 5 to 8 minutes, until sauce comes to the boil.
Stir in nutmeg. Cover the surface with plastic wrap and set to one side.
Spray eggplant with oil and grill for 2 minutes each side, until browned.
Over medium heat, place a large frying pan and add oil.
Once to temperature, add onion and cook, stirring until lightly browned.
Add garlic, cinnamon and chicken mince.
Cook for about 5 minutes, ensuring the mince is broken up using the back of a wooden spoon. Chicken should be browned.
Add tomatoes, currants, lemon rind and 2 tablespoons lemon juice. Season with salt and pepper.
Simmer for 5 minutes.
Into the base of a 5cm deep (16cm x 25cm base) ovenproof dish, place half of the eggplant slices, and spoon over half of the chicken mixture.
Repeat this process, and then pour over the white sauce and sprinkle with cheese.
Cook for 45 to 50 minutes in the oven.
Allow to stand for 10 minutes before serving.

Serving
Serve hot with baby spinach.

Bookmark it!