Roasted Chicken & Vegetables

Give your leftover vegetables some love with this flavoursome oven dish that won’t break the bank. Carrots, bell peppers, and onions are items that I always have lying around, which form the bulk of this meal. I will be trying this recipe with other vegetables such as sweet potatoes, parsnips, mushrooms, courgettes… The list goes on!

Serves 4

320 kcal per serving

Ingredients

  • 4 chicken quarters
  • 1 large red onion, cut into chunks
  • 3 bell peppers, cut into chunks
  • 8 carrots, cut into chunks
  • Juice of 2 limes
  • 1/2 tsp chilli flakes
  • 3 tbsp hoisin sauce
  • 1 tbsp soy sauce
  • 1 tbsp season-all
  • 1 tsp ground garlic
  • 1 tsp paprika
  • 1 tsp ground ginger

Method

  1. Preheat oven to 220°C (200°C fan)/ gas mark 7.
  2. In a large oven proof dish, place in the chicken quarters. Season with the season-all, garlic, paprika, ginger, soy sauce and chilli flakes.
  3. Add in the carrots and bell peppers. Spread evenly in the pan in between the chicken.
  4. Squeeze the juice of 1 lime over the chicken and vegetables, and add 2 tbsp of hoisin sauce as well.
  5. Place in the oven for 20 minutes.
  6. After the 20 minutes, take out the oven dish and turn the chicken. Add the red onion into the dish.
  7. Squeeze the juice of the remaining lime over the chicken and vegetables, and add the rest of the hoisin sauce. Adjust seasoning where necessary, then cook for a further 20 minutes.
  8. The food should now be ready to cook. Eat the chicken and vegetables on its own, or have it with a bit of rice or cous cous for an extra filling meal.

Turkey & Bacon Pasta

This meal has become quite the go-to. All made in one pan/pot, and is super easy – just be ready to chop up some meat and veg. I have tried this meal with various combinations of turkey, chicken, bacon, and pancetta – they all work great. If you want an extra punch in the cheese sauce, add some grated mature cheddar. The recipe below focuses on the natural sweet and nutty flavour of parmesan, which I love.

Serves 4

460 kcal per serving

Ingredients

  • 250g pasta of your choice (I use penne, or fusilli)
  • 300-350g turkey breast steaks, sliced or diced
  • 150g diced bacon
  • 250ml milk
  • 1 1/2 tbsp butter
  • 1 1/2 tbsp flour
  • 50g grated parmesan
  • 1 large red bell pepper, sliced or diced
  • 1 tomato, diced
  • 1 large handful of spinach
  • 1 tbsp season-all
  • 1 tsp ground garlic
  • 1/2 tsp black pepper

Method

  1. Boil the pasta according to packet instructions.
  2. Heat 2 tbsp of oil into a large pan on a medium-high heat.
  3. Add the pieces of turkey breast steaks, bacon, bell pepper, season-all, paprika, ground garlic, and black pepper to the pan, and fry for 6-8 minutes. Once cooked, remove the turkey and bacon, but keep the juices in the pan.
  4. On a low heat, melt the butter in the pan and then add the flour. Stir for 2 minutes until the mixture becomes a smooth consistency.
  5. Pour in a quarter of the milk at a time, and stir until the mixture blends smoothly.
  6. Add in the grated parmesan and stir until the cheese melts and the mixture is smooth.
  7. Add the diced tomato, spinach, bell pepper, turkey, and bacon back into the pan. Stir into the sauce until the spinach wilts. Taste for seasoning and adjust if necessary.
  8. By now, the pasta should be cooked. Drain and add the pasta to the mixture.
  9. Serve your turkey and bacon pasta with a sprinkling of black pepper, and a few extra shaves of parmesan.

Fried Chicken Strips

This was my first time making these, and it was so easy. They came out crispy on the outside, and juicy in the middle. Have these chicken strips with your favourite dips, as a side, or even use them to make a chicken strip burger. For an extra crunch, add some panko breadcrumbs.

Serves 2

350 kcal per serving

Ingredients

  • 2 skinless chicken breast fillets
  • Vegetable or sunflower oil
  • 1 large egg
  • 2 heaped tbsp flour
  • 4 tsp all-purpose seasoning
  • 2 tsp smoked paprika
  • 1 tsp chilli flakes
  • 1 tsp garlic powder
  • 1 tsp black pepper
  • 1/2 tsp allspice
  • 1/2 tsp ground ginger
  • Pinch of salt

Method

  1. Pour oil into a large frying pan until the base is just about covered. Heat oil on a medium heat.
  2. Cut the chicken breast fillets into 1-1.5 cm wide, 8-10 cm long strips. Season the strips with a pinch of salt, 1/2 tsp black pepper, and 1 tsp all-purpose seasoning.
  3. In a bowl, beat the egg.
  4. In a separate bowl, add the flour and the remaining all-purpose seasoning, paprika, chilli flakes, black pepper, garlic, and ginger. Mix together with a spoon.
  5. Coat the strips with the flour mix, then coat with egg, then return for a final coat of flour. Be sure to shake off the excess flour or egg each time you coat.
  6. Add the strips to the frying pan and fry for 6-8 minutes, turning the strips regularly for an even golden brown colour.
  7. Drain on some kitchen roll, then serve.

Honey-Soy Chicken Wings

Honey, soy sauce, and lemon are a great combination. These three ingredients (with the help of some seasoning, of course) can be used to liven up some chicken wings! For this recipe, I left the chicken wings whole, but feel free to break them down into wingette, drumette, and wing tip. If you don’t have a use for the wing tip, make a nice chicken stock with them instead.

Yields 10-12 whole wings

120 kcal per wing

Ingredients

  • 1kg chicken wings
  • 8 tsp soy sauce
  • 5 tsp honey
  • Juice of 1/2 lemon
  • 1/2 tsp ground garlic
  • 1/2 tsp ground ginger
  • 1 tsp all-purpose seasoning
  • 1 1/2 tsp 5 spice
  • 1/2 tsp chilli flakes

Method

  1. Preheat oven to 180°C (160°C fan)/ gas mark 4.
  2. In bowl, mix together the soy sauce, honey, lemon juice, garlic, ginger, all-purpose seasoning, 5 spice, and chilli flakes.
  3. Dip each wing into the marinade and place onto a tray. There should be around half the marinade left over; save this for later.
  4. Place the lightly marinaded chicken wings into the oven for 15 minutes.
  5. Take out the chicken wings and layer with with more of the marinade using a spoon or pastry brush. Flip the chicken wings, layer again, and place back into the oven for 15 minutes.
  6. Repeat step 5.
  7. The chicken wings should now be a glistening golden brown and ready to eat.

 Tip: If you want less work cleaning the tray, line it with 2 layers of foil before placing the wings on to cook.