Recipe: Mango Chicken Pasta Salad

Everyone loves convenience meals (especially from Woolworths) but they are DAMN pricey and full of hidden fats and sugar. One of my favs is their mango chicken pasta so I've re-created a (slightly) healthier version at home. This recipe makes one perfect single serving, enjoy! :)

Woolies Copycat Mango Chicken Pasta Salad with sweet curry dressing

Ingredients:

• 1 cup raw wholewheat pasta
• 1/2 cup cooked chicken, diced
• 1/2 cup mango, diced
• 2 celery sticks, finely chopped
• 1 tbs pumpkin seeds

For the dressing:

• 2 tbs fat free yogurt
• 1 tbs mayonnaise
• 1 tsp apricot jam
• 1/2 tsp garlic, crushed
• 1/2 tsp curry powder
• salt and pepper
• squeeze of lemon juice
  
  
  Method:

1. Cook the pasta according to packet instructions then set aside.
2. Whisk together all the dressing ingredients and mix with pasta once cooled.
3. Mix in remaining ingredients. I served mine alongside rocket and broccoli.

Recipe: Veggie-packed Chicken Chili

Healthy Chicken Chili

Ingredients:

• 2 tbs olive oil
• 1 tsp cumin
• 1 tsp coriander powder
• 1 tsp chili powder (or more if you like it hot)
• 1 tsp sugar
• 2 x 400g cans diced tomato
• 1 x 400g can cooked black beans
• 2 garlic cloves, crushed
• 250g mushrooms, chopped (I used portabellini)
• Half an onion, diced
• 1 small potato, diced
• 1 green pepper, diced
• 2 cups baby spinach, chopped
• 2 cooked chicken breasts, shredded*
• Fresh parsley and coriander
• Salt and pepper 

*Check the recipe below for perfectly cooked chicken breasts

Method:

1. In a large pot, add 1 tbs olive oil, onions, and a pinch of salt and cook over medium heat until the onions are translucent. 
2. Add the potato, cumin, coriander powder, chili powder, and garlic. (At this stage you can throw in any other root veg you like. I had a bag of carrot and butternut lying around so I threw that in too)
3. Add the tomato, sugar, as well as 1 can full of water. (The sugar helps to round out the acidity of the tomato) 
4. Bring the mixture to a boil, then reduce the heat and simmer until root veg is cooked through (about an hour)
5. In the meantime, clean and dice your mushroom and peppers. Never rinse mushrooms - they absorb water. Simply brush off the dirt using a paper towel.
6. In a saucepan, cook the mushrooms with 1 tbs olive oil over medium heat. Season with salt and pepper and set aside.
7. Once your root veg is cooked, add in the diced peppers and beans. If the chili has reduced too much, add a bit more water. Simmer for another 20 mins. 
8. Almost there! Mix in the cooked mushrooms and chicken and take the pot off the heat.
9. Finally, add the baby spinach and a handful of chopped parsley and coriander. 

To serve:
You can add any traditional chili toppings you like (avo, salsa, grated cheese). I've topped mine with a dollop of greek yogurt as a healthier alternative to sour cream.

Ina Garten's perfectly cooked chicken breasts:

1. Preheat the oven to 180 degrees C.
2. Rub the chicken breasts (bone in, skin on) with olive oil and place them on a baking sheet. Sprinkle generously with salt and pepper. 
3. Roast the chicken for 35 to 40 minutes, until just cooked.
4. Once cool, discard the skin and shred the meat.
   

Recipe: Lighter Chicken Stroganoff

Looking for a quick and easy weeknight meal? Try this delicious creamy stroganoff (minus all the wine and sour cream)

Lighter Chicken Stroganoff 
Serves 2 

Ingredients:

• 1 tsp olive oil
• 4 boneless skinless chicken thighs*
• 1/2 small onion, thinly sliced
• 1/2 punnet button mushrooms, quartered
• 2 garlic gloves, crushed
• 1 cup chicken stock
• 2 tbs yogurt
• 1 tsp worcester sauce
• 1 tsp dijon mustard
• 1 tsp tomato paste
• Cayenne pepper or paprika 
• Salt and pepper

For serving:

• lemon wedge
• fresh parsley, chopped

Method:

1. Place the oil in a saucepan on medium heat. Once the pan is hot, add the chicken and brown for 2 minutes on each side.
2. Remove chicken from the pan and set aside. Add the onion to the pan and cook until translucent in colour.
3. Add the mushrooms and garlic and cook for another 5 minutes. Season with salt and pepper as you go.
4. Add the chicken stock to the pan and bring to the boil. 
5. Once boiling, add the mustard, worcester, and tomato paste. Put your chicken back in the pan and bring down to a simmer. 
6. Cook for 8 minutes, or until the chicken is cooked through. Add a pinch of cayenne pepper or paprika for extra heat if desired.
7. Take the pan off the heat and stir in the yogurt.
8. Serve with zoodles or brown rice. Top with a squeeze of lemon juice and fresh parsley.

Notes:
* You could use 2 chicken breasts instead - I just happened to have these on hand

Green Goddess Chicken Salad

Salad Challenge Day 5: 

Green Goddess Chicken Salad

For the salad:

- 1 piece of chicken (any chicken will do, I had a schnitzel at home so I used that) 

- 3/4 cup lettuce, shredded

- 1/4 cucumber, chopped

- 1/4 avo, chopped

- 1/2 carrot, grated

- a chunk of feta

For the dressing:

I used this amazing recipe for the creamy basil avocado dressing. I just added a pinch of sugar to cut the sharpness of the lime.

Method:

You know the deal with my salad recipes - just mix all the ingredients.

Chopped Chicken Salad

When cooking, I usually just chuck in a bunch of random ingredients and if it's good I have no idea how to recreate it. Therefore, the following measurements are a bit of guess work... I think if you know you like certain ingredients then add more :) For example, if you like a more spicy mustardy flavour, add more mustard. 200g of chicken is enough for 2 meals, so you have leftover for tomorrow :)

Salad Challenge Day 3: 

Chopped Chicken Salad

For the marinade:

- 200g chicken strips
- 2 tbsp fat free yogurt
- 1 tbsp lemon juice
- 1 tsp honey
- 1 tsp crushed garlic
- 1/2 tsp dijon mustard
- pinch of salt and pepper
- chilli flakes (use at your discretion)

For the salad:
- 3/4 cup lettuce, shredded
- 1/2 cooked corn, cut off the cob
- 1/4 avocado, chopped
- 1/2 tomato, chopped
- 1 spring onion, finely chopped
   I usually use red onion, but you use what you've got :)
- 1/4 cucumber, chopped
- a chunk of feta

For the dressing:
- 2 tsp olive oil
- 2 tsp lemon juice
- 1 tsp sugar
- pinch of salt and pepper

Method:

1. Mix the chicken with all the marinade ingredients and store in the fridge overnight. If you can't do overnight, let it marinade for at least two hours.
2. Add 2 tsp of olive oil to a non-stick frying pan. Add the chicken and fry on medium heat for about 7 minutes. If you had any leftover marinade, you can pour it on. Flip the chicken and cook for another 7 minutes, or until cooked through.
3. In the meantime, put all your chopped veggies in a bowl.
4. Lastly, put all the dressing ingredients in a cup and whisk with a fork.

Weight Loss Tip: Don't add all the dressing to the salad at once. Add a little as needed and save the rest for later.