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mains -chicken/poultry

Baked Garlic Parmesan Chicken

4 servings, Prep 10ins, cook 25mins

  • 4 skinless chicken breasts

  • 60g grated parmesan cheese

  • 30g wholewheat bread crumbs (whizz 2 slices wholemeal bread)

  • 2 cloves of garlic minced

  • 1tsp dried oregano

  • 1tsp dried basil

  • Pepper to taste

  • A little olive oil

 

  1. Preheat oven 200oC Gas 6 & grease a baking dish with a little oil

  2. In a small bowl combine parmesan, and breadcrumbs with the garlic, oregano and basil

  3. Pat the chicken breasts dry with paper towel and lay them in the prepared dish

  4. Sprinkle the parmesan mixture over the top pressing it down gently so it sticks

  5. Bake for 20-25mins until chicken cooked through

  6. Serve garlic chicken hot with accompaniments of choice

 

 

Nutritional Information per Serving:

Cal: 250| Fat: 7g | Sodium: 370mg | Carbs: 7g | Fibre: 1g | Sugars: 1g |

Protein: 38g

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baked garlic chicken

Honey Mustard Glazed Chicken Thighs

4 servings, prep 10mins, cook 25mins

  • 4 bone-in skinless chicken thighs

  • 250g Dijon mustard

  • 2tbs honey

  • 1tbs olive oil plus extra for greasing

  • 2 cloves garlic minced

  • Pepper to taste

 

  1. Preheat oven to 200oC gas 7, grease a baking tray with a little oil

  2. In a small bowl mix the mustard, honey olive oil garlic with pinch of black pepper, to make the glaze

  3. Place the thighs in the baking dish and brush with ½ the glaze

  4. Bake for 20-25 mins, brushing thigh with remaining glaze ½ way through cooking time

  5. Serve hot with accompaniments of choice

 

 

Nutritional Information per Serving:

Cal: 260| Fat: 14g | Sodium: 240mg | Carbs: 11g | Fibre: 0g | Sugars: 9g |

Protein: 20g

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honey mustard chicken

Lemon Herbed grilled chicken

4 servings, prep 15mins cook 35mins (plus marinading time)

  • 4 med Skinless chicken breast (about 150g each)

  • 2tbs olive oil

  • 2tbs lemon juice

  • 1tsp lemon zest

  • 3 garlic gloves minced

  • 1 tbs dried rosemary

  • 1tbs dried thyme

  • 2 bs dried parsley

  • ½ tsp black pepper

 

  1. In a bowl combine olive oil, lemon juice and zest, garlic, herbs and black pepper. Mix well this is your marinade.

  2. lay the chicken breasts in a shallow bowl and pour over marinade ensuring everything is coated, leave for at least 30mins (up to 2 hours)

  3. preheat grill to medium-high

  4. remove chicken from marinade and let any excess drip off.

  5. Grill the chicken breasts for 6-7 mins per side, turning once, ensur4e chicken is fully cooked

  6. Serve hot with accompaniments of choice.

 

 

 

Nutritional Information per Serving:

Cal: 220| Fat: 10g | Sodium: 70mg | Carbs: 2g | Fibre: 1g | Sugars: 5g | Protein: 30g

Lemon Herbed grilled chicken.png
lemon herbed baked chicken

Mediterranean stuffed chicken breasts

4 servings, prep 20mins, cook 25mins

  • 4 skinless chicken breasts

  • 120g sun dried tomatoes roughly chopped

  • 120g kalamata olives chopped

  • 60g reduced fat feta crumbled

  • 2 tbs chopped fresh basil

  • 1tbs olive oil

  • 2 cloves garlic minced

  • Pepper to taste

  • Cocktail sticks

 

  1. Preheat oven 190oC Gas 6, grease a baking dish with a little oil

  2. In a small bowl mix, sundried tomatoes, olives, feta basil garlic and little black pepper

  3. Using a sharp knife slit the chicken breast horizontally along the side, to form a pocket, be care not to cut all the way through

  4. Stuff each breast with the olive and tomato stuffing and secure shut with a cocktail stick

  5. Place the stuffed breast into the prepared baking dish

  6. Bake for 20-25 ins until chicken is cooked through

  7. Serve hot removing the cocktail stick before serving

 

 

 

Nutritional Information per Serving:

Cal: 280| Fat: 10g | Sodium: 370mg | Carbs: 8g | Fibre: 2g | Sugars: 4g |

Protein: 38g

Mediterranean stuffed chicken breasts.png
med stuffed chicken

Orange glazed grilled chicken

4 servings, prep 10mins (plus marinating) cook 15mins

  • 4 skinless chicken breasts

  • Zest & Juice of 1 large orange

  • 2 bs honey

  • 2 cloves garlic minced

  • 1tbs reduced sodium soy sauce

  • Pepper to taste

  • 4 Orange slices

 

  1. In a small bowl whisk together orange juice, zest honey garlic soy sauce and shake of pepper to make the marinade

  2. Place the chicken breast into a shallow dish and pour over the marinade, give it a stir to make sure completely covered, cover and pop in fridge for at least 30mins- uo to 4 hours

  3. Preheat grill to medium high

  4. Remove marinade from chicken and discard

  5. Grill the chicken breast 6-7 mins preside ensuring completely cooked through

  6. For last 2 mins top the chicken with the orange slices to heat through and brown a little.

  7. Serve hot with accompaniments of choice

 

 

Nutritional Information per Serving:

Cal: 220 Fat: 3g | Sodium: 230mg | Carbs:14g | Fibre: 0g | Sugars:13g |

Protein: 30g

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orange glazed chicken

Pesto Turkey Meatballs

4 servings, prep 15mins, cook 20mins

  • 500g lean turkey mince

  • 30g wholemeal bread crumbs (whizz 2 slices of bread)

  • 30g parmesan grated

  • 2 tbs pesto from jar

  • 1 large egg beaten

  • 2 cloves of garlic minced

  • Pepper to taste

  • A little oil for greasing

 

  1. Preheat oven to 200oC Gas &, line a baking sheet with parchment and grease with oil.

  2. In a large bowl combine turkey, breadcrumbs, parmesan pesto egg, garlic and a shake of pepper. Mix until well combined

  3. With wet hands shape the turkey mixture into balls a little smaller than a golf ball and place onto the prepared baking sheet

  4. Bake for 18-20mins until golden brown and cooked through

  5. Serve hot with accompaniments of choice

 

Nutritional Information per Serving:

Cal: 250| Fat: 14g | Sodium: 250mg | Carbs: 6g | Fibre: 1g | Sugars: 1g |

Protein: 24g

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pesto turkey

Turkey meatballs in tomato sauce.

4 servings, prep 15min, cook time 25min

Meatballs

  • 500g Mince lean turkey

  • 40g wholewheat breadcrumbs (whizz 2 slices of wholemeal bread in blender)

  • 75g parmesan cheese grated

  • 1 egg

  • 2 cloves garlic minced

  • 1sp dried basil

  • 1tsp dried oregano

  • 1tsp dried fennel seeds

  • Black pepper to taste

 

Sauce

  • 1 tbs olive oil

  • 1 onion minced,

  • 2 cloves garlic,

  • 1 tbs mixed Italian herbs

  • 1 red pepper diced

  • 1 can chopped tomatoes

  • 1 reduced salt vegetable stock cube

  • 1 small pinch of sugar

 

  1. Preheat oven to 19oC Gas 5

  2. In a Large bowl combine turkey, bread crumbs parmesan, egg, garlic, basil, fennel and oregano with the black pepper, mix well

  3. Grease a baking tray.

  4. Shape the mixture into bite sized meat balls and place onto baking tray

  5. Bake for 20-25mins until the meatballs are cooked through.

 

Meanwhile make the marinara sauce

  1. Heat oil in a large sauce pan oner a medium heat.

  2. Sweat the onion and garlic until soft and translucent. Add in the tomatoes, the pepper and mixed herbs,

  3. Crumble over the veggie stock cube and sprinkle in sugar

  4. Bring to boil then turn down heat and allow to simmer gently whilst meat balls cook.

  5. When meatballs are cooked tip them into the sauce and mix gently

  6. Serve over brown pasta or spaghetti of choice.

 

 

Nutritional Information per Serving:

Cal: 280| Fat: 12g | Sodium: 770mg | Carbs: 14g | Fibre: 2g | Sugars: 6g | Protein: 28g

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turkey meatball tom sauce

Turkey meatloaf with Tomato glaze

6 servings, prep 15mins, cook 1hour

  • 500g lean turkey mince

  • 30g whole wheat breadcrumbs (whiz 2 slices of wholemeal bread)

  • 30g parmesan cheese grated

  • 1 onion finely chopped

  • 1 red pepper deseeded and finely chopped

  • 1 large egg beaten

  • 2 cloves garlic minced

  • 1tsp dried oregano

  • Pepper to taste

  • 125ml tomato passata

  • 2 tbs honey

  • 1 tbs Balsamic vinegar

  • A little oil for greasing

 

  1. Preheat oven to 190oC Gas 6, grease a large loaf tin

  2. In a large bowl mix turkey mince, breadcrumbs, parmesan, onion, pepper, egg, garlic, oregano & pepper, mix well until completely combined.

  3. Transfer turkey mix to the prepared loaf tin press down to make the loaf shape

  4. In a small bowl mix the tomato passata, honey & balsamic vinegar to forma glaze

  5. Pour the glaze over the top of the meatloaf spreading evenly

  6. Bake for 50-60 mins until the meatloaf is cooked through completely

  7. Allow meatloaf to rest for 10mins before turning out and slicing

  8. Serve hot with accompaniments of choice.

 

 

Nutritional Information per Serving:

Cal: 230| Fat: 8g | Sodium: 370mg | Carbs: 17g | Fibre: 2g | Sugars: 9g |

Protein: 21g

Turkey meatloaf with Tomato glaze.png
turkey meatloaf

Plan designed, using NHS guidelines by first taste nutrition

for Sedge at Fitness-together

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