Delicious Poultry Recipes

Chicken Tikka

Info

Calories per serving: 170 - High in protein from chicken and yogurt. Low in cholesterol.
Preparation Time: 20 minutes 
Marinating Time: 2 hours
Cooking time: 25 minutes

Chicken Tikka is one of the healthier, lower fat Indian dishes and is very easy to prepare. The quantities of spices in this dish can be adjusted to suit your personal taste. Serve with rice and a small mixed salad.

Ingredients

4 boned and skinned chicken breasts	1 clove of garlic
8 tbsp natural yogurt	1 tbsp tomato puree
1 ½ tsp ground cumin	1tsp coriander
Salt & freshly ground pepper	½-1 tsp chilli powder
1 tsp ground turmeric	1 tbsp fresh chopped coriander
½ tsp ground ginger

Method

1. Lay the chicken breasts in a shallow dish. Crush the garlic and mix with all the other ingredients thoroughly. Pour the mixture all over the chicken breasts, then cover the dish and leave to marinate for at least 2 hours.

2. Place the marinated chicken on a rack in the oven and position a baking tray underneath to catch any juices. Cook for 25 minutes, or until the chicken is cooked through, and serve immediately. 

Chicken Goulash

Info

Calories per serving: 185 - High in protein from chicken. Low in fat and cholesterol. High in vitamin C from tomatoes.
Preparation Time: 10 minutes 
Cooking Time: 1 hour

Goulash originated from Hungary. Traditionally goulash is made with veal or pork, but it is adaptable to most meats particularly chicken. Serve with a jacket or masked potatoes and steamed green vegetables of your choice.

Ingredients

8 boneless,skinless chicken thighs	2 medium onions
1 tbsp paprika	1 tsp caraway seeds
4 oz ( 115g) button mushrooms	½ pint ( 285ml) chicken stock
14 oz (400g) tinned tomatoes	1 tbsp vegetable oil
Freshly chopped parsley to garnish

Method

1. Heat the oil in a non stick frying pan and add the chicken thighs, cook over a medium heat for about 15 minutes until golden on all sides. Meanwhile, peel and roughly chop the onions.

2. Remove the chicken from the frying pan. Cook the onions in the pan with the paprika and caraway seeds for about 3 minutes, then add the mushrooms and cook for about 2 minutes.

3. Add the tomatoes and the stock and bring to the boil. Reduce the heat to a simmer, then add the chicken. Cover the pan and simmer for about 30-35 minutes, until the chicken is tender.

4. Remove the lid and reduce the liquid to a sauce consistency by fast boiling for 5-10 minutes, stirring frequently. Then sprinkle with the freshly chopped parsley and serve immediately.

Mediterranean Drumsticks

Info

Calories per serving: 340 - High in protein from chicken and bacon.
Preparation Time: 15 minutes 
Cooking Time: 1 ½ hours
Oven: Preheat to 180 degrees C (350 degrees F, gas mark 4)

The skin of the drumsticks in this Mediterranean dish can be removed to reduce the fat content even more. Serve with a green salad or green vegetables and fresh, crusty bread.

Ingredients

8 large chicken drumsticks	4 rashers streaky bacon
2 medium onions	1 clove of garlic
12oz (350g) potatoes	2oz ( 50g) pitted green olives
Juice of 1 lemon	½ pint (285ml) chicken stock
Freshly ground black pepper	1 tsp dried herbs de Provence
2 tsp cornflour	chopped parsley to garnish

Method

1. Remove the skin from the drumsticks if preferred. Remove the rind from the bacon and place them in a large frying pan over a medium heat. Cut the bacon into pieces and add them to the pan. Cook for about 5 minutes until crisp, then remove the bacon pieces from the pan. Brown the drumsticks in the bacon fat for about 10 minutes, turning for even colour. If you have skinned the chicken, you may have to add some of the skin to the pan for browning. Discard any skin or bacon rinds once the chicken is browned.

2. Meanwhile, peel and roughly chop the onions, peel and crush the garlic, scrub the potatoes and cut them into ½” (15mm) cubes. Place the onions, garlic and potatoes in a slameproof casserole.

3. Add the drumsticks to the casserole with the olives, lemon juice, chicken stock and bacon pieces. Season with pepper, add the herbs de Provence and cover. Cook in the oven for 1 ½ hours, removing the lid after 1 hour. Preheat a serving dish.

4. Spoon the cooked drumsticks and the vegetables into the warmed dish to keep them hot while the sauce is being prepared.

5. For the sauce, mix the cornflour and 2 tablespoons of water to create a smooth paste. Add this paste to the liquid in the casserole dish. Bring the sauce to the boil, stirring until it has thickened slightly. Spoon the sauce over the drumsticks and sprinkle with the freshly chopped parsley. Serve immediately with fresh bread and green vegetables or salad.