Recipe: “Southern Baked Chicken”

In the UK Southern Fried Chicken isn’t as ‘big’ as in the UK, but I do love a KFC every now and again. Something about the spicy, crunchy coating and the tender chicken (I’m a boneless gal, 100%) with a little bit of heat is right up my alley!

But, this is a health blog, so no, I’m not suggesting we all go out and get a bucket to share. Instead, this week I created homemade ‘Southern Baked Chicken’ which had both crunchy spicy coating and tender chicken, without all the fat, additives and salt!

Southern Fried Chicken_3Southern Fried Chicken_4

Ingredients (Serves 2)

2 x chicken breasts
1 x Handful of tortilla crisps/nacho chips (crushed)
1 x Heaped tablespoon of sesame seeds
1 x Teaspoon of smoked paprika
1 x Teaspoon of chilli flakes

Method

  1. Tenderise the chicken breasts so they are about 1 to 1.5 centimeters thick (I have a mallet but you can use a rolling pin or even the back of a spoon)
  2. On a plate or flat surface, combine the chips, sesame seeds and spicesSouthern Fried Chicken_1 20160823_190256
  3. Lay a chicken breast in the coating mixture and press firmly, then repeat on the other side
  4. Repeat the above for the second chicken breast
  5. Place the chicken breasts onto a baking sheet and bake for about 20 minutes.
    Southern Fried Chicken_2
  6. Check after 15 minutes to make sure nothing’s burning. If things are looking too dark, turn the oven down. If the coating doesn’t look at all crispy, turn the temperature up!
  7. Make sure the chicken is cooked thoroughly before serving!

I served mine with some veggies – roasted corn, mangetout, asparagus and some homemade potato wedges! And they made delicious leftovers the next day!

Southern Fried Chicken_5

If you make this let me know in the comments!
xoxo

Ouch my abs!

So far I’ve only managed 2/5 mornings doing my workout challenge, womp womp:?

So tonight I also did the cardio15 and abs15 sections of Davina ‘ 15 minute fit, and man, my abs or on fire!

I can definitely tell I haven’t done much exercise on my stomach in a while, and I felt every second of planking and crunching.

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I followed it up with chicken breast with a layer of boursin,  wrapped in parma ham, and roasted in the oven with some potatoes and sugar snap peas, it was delicious!

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Tomorrow I’ll do the abs workout!
Xoxo

Recipe: Spicy Sweet Sticky Chicken with Cauliflower Rice

This is a recipe I’ve used and changed fairly regularly as an alternative to Chinese takeaway as it’s low in fat and starchy carbs.

Spicy Sweet Sticky Chicken

This was the first time that I’d used cauliflower rice rather than standard long grain or wholewheat rice, and I loved it!

Cauliflower Rice

I didn’t use a recipe book for this, it was pretty much just using the spices and sauces I had in my cupboard, so you might want to put your own take on it! If you do, make sure you let me know!

Ingredients (serves 2):
1 large head of cauliflower (I grate the cauliflower to make rice but you could use a processor, just google ‘cauliflower rice’ for a method)
300g chicken breast, cut into small mouth-size chunks
150g frozen peas
1 large carrot – grated
handful of cashew nuts – optional extra – I would dry roast these, chop them finely and sprinkle on top at the end.
1 x tbsp. soy sauce (any type)
1 x tbsp. sweet chilli sauce (I use the hot version)
pinch of dry chilli flakes
1 x tbsp. runny honey
1 x tbsp. vegetable oil

Method:

  • You want to marinate your chicken first to get all the yummy flavours combined. In a bowl, add the chopped chicken, the oil, soy sauce, chilli sauce, honey and chilli flakes (if you don’t like too much spice, leave out the flakes and just use the sauce)
    Marinating
  • Cover and refrigerate for at least 30 minutes but longer if possible
  • Cook the cauliflower rice in frying pan, use a little oil if it isn’t non-stick. You’ll want to use a low-medium heat and stir every so often to prevent it from burning.
  • Put the rice aside in 2 bowls that can be kept warm or microwaved.
  • Turn the heat on the pan up to high until its smoking. Add the chicken and marinade and cook, stirring regularly.
  • When the chicken is almost cooked through and the marinade has reduced, add the frozen peas and grated carrot to the pan.
  • The vegetables will expel some water but that’s OK as it will combine with the marinade to make the sauce.
    sss chicken
  • Cook for 2 minutes, make sure the chicken is cooked through and divide between two bowls.
  • If the rice had been sitting, you might want to warm it in the microwave for 30 seconds before adding the meat.
  • Add your chopped nuts if you want at this point and serve!

This meal is super easy to make and you can do a lot of prep work ahead of time. For example, you can grate the cauliflower and freeze it, then all you have to do is give it a couple of minutes extra on a low heat during step 3.

I hope you enjoy the recipe and if you make it let me know!
xoxo

Chargrilled Chicken and Pineapple Wedges

I promised you a recipe and damn it, you’re gunna get the recipe! And by Jove, you will thank me for it when you have tasted this salty, spicy, sweet meal and received praise and thanks from everyone you serve it too:-)

Today’s recipe is chargrilled chicken with charred pineapple wedges that can be cooked on a BBQ or on a griddle pan (my preferred cooking method – I don’t like fighting with nature when I am trying to get my grill-on)!

 

Ingredients – serves 2

  • 2 x Chicken breast with skin on
  • 1 x small fresh pineapple – skin removed and chopped into larges wedges (6 is a good amount)
  • 1 x tbsp sugar
  • 1 x red chilli – sliced finely (choose your preferred spiciness)
  • 2 x tbsp water
  • 1 x tsp olive oil
  • Salt and pepper

 

Method

  1. Pre-heat the griddle pan so that it is hot hot hot!
  2. Rub the salt, pepper and oil all over the chicken, paying particular attention to the skin
  3. Place the chicken skin-side down and cook until the skin is charred and dark brown – about 5 minutes
  4. Meanwhile, place the pineapple wedges in a large bowl with the chilli, sugar and water, stir so that the sugar is dissolved and the chilli is distributed evenly
  5. Turn the chicken over in the pan so that thenon-skin side cooks
  6. At the same time, add the pineapple to the griddle pan
  7. The juices and water from the pineapple will keep the non-skin side of the chicken moist and the sugar on the pineapple will caramelise and char the fruit
  8. Turn the pineapple over after about 3 minutes
  9. Cook for a further 2-3 minutes so that both sides of the fruit are charred and the chicken is cooked through, piping hot in the middle – no one wants food poisoning after this meal!
  10. Serve the chicken and the pineapple together and add some green salad or some spicy rice if you want!

Enjoy xoxo

Recipe: Lemon Thyme Chicken with Pineapple Salsa

Doesn’t this summer weather just make you crave fresh, tasty and healthy food? For me, it is so much easier to stick to a healthy diet when you actually want to eat salads and vegetables! Of course, I still crave an  ice lolly after tea but more on that in my next post…

This recipe is fresh, filling and healthy. Whilst there are a few steps to the method, it is really simple to make and there are no tricky techniques involves, so read on and get cooking!

Ingredients (serves 2)

(Image taken from Google, I ate mine before snapping a photo)
  • 2 x chicken breast – skin on for extra crispiness
  • handful of lemon thyme – finely chopped
  • 1 x tin of pineapple chunks in syrup OR 1/2 fresh pineapple
  • 1 x tbsp light soy sauce
  • 1/2 red chilli – deseeded and chopped finely
  • 2 x Garlic clove – crushed or chopped finely
  • olive oil, salt and pepper
  • 2 x rustic bread rolls
  • salad leaves

Method – pre-heat the oven to 180 degrees C/ Gas Mark 4/ 350 degrees farenheit

1. combine the lemon thyme, salt, pepper and olive oil in a bowl and then spread onto the chicken skin

2. leave to marinade for at least 1 hour

3. heat an oven-proof frying pan or paella pan over the hob and add the chicken, skin side down

4. cook the chicken for 3-4 minutes on a high heat but don’t let it burn

5. flip the chicken over and place it in the oven – cook for between 20 and 30 minutes depending on how large the chicken is

6. whilst the chicken is cooking, chop the fresh pineapple or drain the tinned pineapple

7. combine the pineapple, chili and soy sauce in a bowl. If you are using real pineapple, add a spoonful of sugar, the tinned pineapple already has syrup

8. cut the rustic bread rolls in half and and rub with the garlic and drizzle with olive oil – set aside

9. add the salad leaves to your plates and also the pineapple salsa

10. check your chicken and when it is cooked through, remove from the oven and place in foil to rest

11. as your chicken is resting, place the bread in the oven to toast

12. slice the chicken and place on top of the salad leaves

13. take the bread out of the oven and serve with the chicken and salsa

When you eat this meal, the smoky herby chicken will mix with the fresh pineapple and create a burst of flavour in your mouth!

ENJOY!

xoxo

 

Bring on the veg!

We have experienced a very warm winter but now there is a (very) cold snap in the air. The ground is frosted white and as we were just starting to think Spring had arrived (especially with the sighting of early Daffodils!) we are pushed back into the depths of Winter.

Whilst this plays havoc with our wardrobes, it is good for one thing…vegetables!

The choice on the supermarket shelves is huge at the moment. We still have the hearty root veg like parsnips as well as the good ol’ brussel sprouts and savoy cabbage. But now we are also starting to see some spring time vegetables like courgettes, asparagus and peas!

With so many lovely vegetables to choose from it really is easier to eat healthily. I have several no-meat  dinner and tea options (although I am by no means a vegetarian, heaven forbid!) planned for this week so let’s take a look at what’s on the menu today…

Today I will eat:

Breakfast= Dry malted wheats (shreddies), blueberries and a yoghurt (300)

Dinner = Garlic and chilli courgette with pasta, babybel light (350)

 

 

(This is the garlic and chilli courgette pasta with optional spinach balls, recipe by Antonio Carluccio)

 

 

 

 

Tea = Spicy chicken with green beans and shredded cabbage (300)

Snacks = clementine, fat-free jelly (100)

Total Calories = 1050

Today I will do:

I was bad and didn’t go to the gym yesterday so will make up for it with a hardcore workout tonight!

Have a good Tuesday everyone! xoxo

Oven Baked Paella

As promised, I bring you my recipe for easy paella which is baked in the oven rather than cooked slow over the hob.

So long as you follow portion control, this recipe is not going to break your calories bank and is a comforting spicy feast when you need something a little more substantial.

You can add any vegetable and meat that you like to the recipe; many people like to add prawns or other seafood but I am not one of those people, so I stick with chicken and chorizo normally, or I might make it a vegetarian recipe.

Ingredients:

  • Paella Calasparra rice (follow packet instructions for serving size)
  • garlic cloves (crushed)
  • olive oil
  • Courgette (chopped into small pieces)
  • Peppers (chopped into small pieces)
  • Peas (frozen or fresh)
  • Chicken (chopped into bite-size pieces)
  • Chorizo (chopped into bite-size pieces)
  • Paprika
  • Tumeric
  • Vegetable stock (about 400ml for a serving of 3-4 people)
  1. Preheat the oven to gas mark 3/160 degrees
  2. Heat the olive oil in a frying pan and add the garlic, gently frying for a minute
  3. Add the chorizo, courgette and pepper and fry for 3-5 minutes until the vegetables soften
  4. Add the chicken and fry for a further 2 minutes
  5. Pour in the rice, paprika and tumeric and stir to ensure the rice is fully coated in the oil and spices
  6. Pour in the vegetable stock and bring to the boil
  7. Cover the frying pan and transfer to the preheated oven, bake for 10 minutes
  8. Add the peas to the pan and re-cover (if there is no liquid left in the pan add a little boiling water or left over stock)
  9. Cook for a further 5 minutes or until the stock has been absorbed into the rice and the chicken is cooked through.
  10. Serve immediately

And there you have it. A yummy scrummy paella ready in minutes and only needing 1 pan!

Enjoy xoxo