Chicken
Stuffed Chicken Breasts
Ready in
60 min
Serves 6
1 Serve = 1 ½ CC + 1 Protein + ½ Fat
Good Choice Recipe
Prep: 25 Min
Cook: 35 Min
800g chicken breast, debone and skinless
STUFFING:
200g onion, chopped
20ml (4 tsp) Weigh-Less Extra Virgin Olive Oil
250g frozen spinach, defrosted and chopped
5ml (1 tsp) dried mixed herbs
Salt and freshly ground pepper for seasoning
250g fat-free plain smooth cottage cheese
1 egg
125ml (½ cup) soft white, bread crumbs
In a pan, sauté the onions until limp. Add the remaining stuffing
ingredients and season to taste. Slice a hole into the chicken, and spoon the stuffing into the chicken. Place the stuffed chicken in a greased oven-proof dish and season. Bake in a preheated oven at 180°C (350°F, Gas Mark 4) for about 35 minutes. Remember not to over-cook the chicken as it will be dry. Serve with boiled rice and green salad from daily allowance.
Serves 4
1 Serve = 1 Protein + 1 Fat
Best Choice Recipe
Prep: 20
Cook: 25
20ml (4 tsp) Weigh-Less Extra Virgin Olive Oil
400g chicken breasts
2 cloves garlic, crushed
200g carrots cut into strips
100g onions, sliced
100g celery stalks, sliced
100g green pepper, cut into strips
100g red pepper; cut into strips
5 spring onions, sliced
250g mushrooms, sliced
45ml (3tbsp) soy sauce
Salt and black pepper
Heat the oil in a pan, add the chicken,
crushed garlic and sauté until cooked.
Add the vegetables and stir-fry until
vegetables are tender but still crisp. Add the soy sauce and season
with salt and black pepper. Serve with spaghetti or noodles from daily allowance.
Chicken Stir Fry
Ready in
60 min
Apple-Honey Grilled Chicken
Ready in
30 min
Serves 4
1 Serve = 1 Protein + 1 Fat + ¼ Fruit
Best Choice Recipe
Prep: 10 min
Cook: 20 min
85ml apple sauce, sugar-free
20ml (4 tsp) honey
15ml (1tbsp) mustard - Dijon style
2ml (½ tsp) cinnamon
2ml (½ tsp) Salt
400g chicken breasts halves
20ml (4 tsp) Weigh-Less Extra Virgin Olive Oil
In a small bowl, combine all the ingredients except chicken; blend well. Brush chicken with sauce mixture. Heat oil in a pan and fry chicken over medium heat. Cook for 15 to 20 minutes or until chicken is tender and juices run clear. Turn chicken occasionally and brush frequently with the sauce mixture.
Brazilian Chicken
Ready in
45 min
Serves 4
1 Serve = ½ Veg + ½ Fruit + 1 Protein + 2 Fat
Best Choice Recipe
Prep: 15 min
Cook: 35 min
1 lemon, cut in half
400g chicken breasts
40ml Weigh-Less Extra Virgin Olive Oil
100g onion, roughly chopped
100g green pepper, roughly
chopped salt and pepper to season
30m1 (2tbsp) chopped cilantro
170ml chicken broth, warmed
120ml Namaqua Extra Dry Crisp White Wine
400g canned Pineapple in fruit juice, cut into chunks and drained
2 firm bananas, cut in chunks
240g tomatoes, cut in wedges
Squeeze lemon juice over
chicken. In a pot, heat olive oil over medium high heat. Add chicken, skin side down, and cook until brown, about 6 minutes. Turn chicken and reduce heat to medium. Place onion and green pepper on top of chicken; cook about 10 minutes longer. Place chicken on top of vegetables, sprinkle with salt, pepper and
cilantro. Pour chicken broth and wine over all and simmer,
uncovered for about 10 minutes.
Add pineapple, bananas and
tomatoes; heat through about 5
minutes. Serve with rice from daily allowance.
Smoked Chicken Wrap
1 Serve = 1½ Protein + 1 CC + 1½ Fat + ½ Fruit
Serves 1
Best Choice Recipe
Prep: 10 min
90g smoked chicken breast, shredded
1 Weigh-Less Wrap
10g avocado pear, cubed
60g peach, cubed
45ml Weigh-Less Reduced Oil Dressing
20g lentil sprouts
Mix chicken, avo, peach
and the low oil dressing
together in a bowl.
Spoon onto the wrap,
roll and secure with a tooth pick.
Garnish with the sprouts.
Tip: Substitute the smoked chicken
for smoked salmon for a different
flavour.
Ready in
10 min
Honey & Mustard Chicken
1 Serve = 1 Protein + 1 Fat
Serves 6
Good Choice Recipe
Prep: 20 minutes + marinating time of 2 hours
Cook: 1 hour 20 minutes
6 skinless chicken breasts (100g each raw weight)
30 ml olive oil 5 ml seasoned salt 1 chicken stock cube 5 ml curry powder 50 ml whole grain French mustard 30 ml honey 5 ml lemon juice
5 ml cornflour 125 ml fat-free plan yogurt
Place the chicken breasts in roasting pan.In
a small saucepan, heat the olive oil,
seasoned salt, crumbled chicken stock cube,
curry powder, mustard, honey and lemon
juice until it has a smooth consistency. Pour
the sauce over the chicken and allow it to
marinate for an hour or two.Preheat the
oven to 180°C. Thoroughly mix the cornflour
in the yogurt and stir into the chicken and
marinade.Place the roasting pan into the
oven and bake, covered, for 60 minutes.
Drain the sauce and bake the chicken, uncovered,
for a further 15-20 minutes.Serve with
vegetables, salad or carbs from your daily
allowance. Use the left over sauce as a gravy.
Ready in
220 min
Weigh-Less Avo and Thyme Chicken burger
Ready in
15 min
1 Serve = 2CC + 1 Protein + 1½ Fat
Serves 4
Better Choice Recipe
Prep: 5 min
Cook: 10 min
4 x 100g chicken breasts
2 tbsp dried thyme leaves
1 large lemon
4 wholewheat rolls
1 Avocado, halved, sliced
90ml Weigh-Less Reduced Oil Dressing
Baby spinach
Place chicken between two sheets of non- stick baking paper and beat with a mallet until about 1cm thick. Grate the rind of the lemon and juice the pulp. Mix the lemon rind and juice with the thyme and add the chicken breasts. Heat a non stick pan coated lightly with non stick spray. Fry the chicken breasts for five minute per side, or until cooked through. Arrange baby spinach on roll bases. Top with avocado, chicken and reduced oil dressing. Cover with roll tops and serve.
Sweet Apricot Chicken
Ready in
65 min
Serve = 1 Protein + ½ Fat + 1 ½ Fruit
Serves 6
Good Choice Recipe
Prep: 15 min
Cook: 50 min
6 skinless chicken breasts (100g each, raw weight) 1x46g packet brown onion soup 15 ml olive oil 100g small onions , peeled and cut into rings
16 dried apricot halves
500ml apricot fruit juice
Dust the chicken breasts with soup powder.
Heat the olive oil and brown the chicken.
Place the chicken breasts in a roasting pan
with the peeled pickling onions and the
dried apricot halves. Pour the apricot juice over the chicken,cover and bake at 180°C for 30 minutes.
Uncover the pan and bake for a further 15-20 minutes.
Serve with vegetables, salad or carbs from your
daily allowance.
Chicken and Mushroom Pasta
1 Serve = 1 CC + 1 Veg + 1 Fat + 2 ½ Protein
Serves 4
Better Choice Recipe
Prep: 20 Min
Cook: 20 Min
280g pasta, cooked
200g Sundried tomatoes
400g chicken fillets, cut into strips
120g low fat hard cheese, grated
200g button mushrooms, sliced
1 green pepper, cubed
200g courgettes, sliced
1 onion, cut into rings
20ml (1 ½ Tbsp) Weigh-Less Extra Virgin Olive Oil
Salt and pepper
Heat the oil in a large saucepan. Add the chicken and suate until cooked. Set aside. Add the mushroom, courgettes, peppers and suate for 10 minutes. Place the pasta in a bowl. Add the vegetables, chicken, tomatoes and onion. Season with salt and pepper. Sprinkle with grated cheese.
Toss to combine.
Ready in
40 min
Indian Pita Sandwich
1 Serve = 2 Complex Carb + 1 Fat + 1 Milk
Serves 1
Best Choice Recipe
Prep: 10 min
Cook: 10 min
175ml low fat plain yoghurt
5ml (1tsp) olive oil
2ml (½ tsp) hot pepper sauce
15ml (1 tbsp) mango chutney / pickle
½ cucumber, cubed
120g tomato, sliced
1 small green pepper, diced
30ml (2 tbsp) dill, parsley, mint, chopped
60g brown pita bread
Combine the yoghurt, oil, pepper sauce in a bowl. Mash until well mixed. Add the chutney, cucumber, pepper, dill, parsley, mint and mix. Slit the pita bread on one side, place the tomato slices in one layer. Spoon the filling onto the tomato slices and serve.