Recipes: chilli, chicken and chorizo paella and hunters chicken

Chilli
Serves 6- Maybe half the ingredients and make enough for 3 lunches.
Few sprays of fry light or a drizzle of olive oil (use a piece of kitchen roll and wipe over to remove excess oil from the pan

1 large onion, finely chopped
1 green pepper, chopped
3 cloves garlic, minced

1 kg ultra lean beef mince (aim for less than 12% beef mince)

4 g oregano
5 g smoked paprika
10 g chilli powder
5 g cumin
10 g unsweetened cocoa powder

1 dash of Worcestershire sauce (not essential)
500 ml beef stock

250 g red kidney beans, drained and rinsed

400 g chopped tomatoes
10 g tomato puree
Per serving: Around 300kcal with around 40g protein.
Add a small portion of rice, Or instead of rice some plain tortilla chips (check the packet for calorie content) and some salsa

1: heat a large pan over a medium heat and add the olive oil or frylight, onion, garlic and pepper and cook until the onion starts to become translucent.
2: Throw the mince into the pan and break it up and cook until it’s been browned, ( 5 - 10 minutes)
3 Add all of the remaining ingredients, reduce the heat and simmer for 30 - 40 minutes until the sauce has thickened.
4: Serve with rice or tortilla chips and salsa. Add some crunchy lettuce as well perhaps.

Hunters chicken

500 g chicken breast
4 slices of prosciutto, fat removed

1 tbsp olive oil/fry light

4 garlic cloves, chopped

1 red onion, chopped
1 green pepper, chopped
1 large carrot, chopped
150 g mushrooms, chopped

1 tbsp mixed herbs
40 g olives (optional)
500 ml chicken stock

Pinch of salt and pepper
400 g chopped tomatoes

1 Heat the olive oil/fry light in a large pan over a medium heat and add the onions, garlic, green pepper, carrot, mushrooms and prosciutto and gently fry for around 5 minutes.

2 Add the chicken breasts and cook for a few minutes on each side until browned.

3 Add the wine and simmer for a few minutes until it’s reduced by around a third.

4 Add the chopped tomatoes, stock, mixed herbs, salt and pepper. Cover, reduce the heat to low and simmer for 30 minutes.

5 Remove the lid and add the olives. Simmer uncovered for a final 10 minutes.

6 Serve.
Calorie: ~242kcal protein: 36g fat:6g carbohydrate 11g

Chicken and Chorizo paella
1 tsp coconut oil/olive oil/ cover pan in fry light

500 g chicken breasts, chopped
75 g chorizo, diced

1 onion, finely chopped
4 garlic cloves, finely chopped
1 tsp smoked paprika
1 tsp tumeric

750 ml chicken stock

200 g paella rice

100 g cooked king prawns

spinach
1 lemon/lime

1 Heat the fry light/oil in large pan on a high heat.

2 Add the chicken, chorizo, onions, garlic and cook for 5 to 10 minutes until the chicken is cooked through.

3 Reduce the heat to low and add paella rice, turmeric and paprika. Mix through and fry for around 2 minutes.

4 Add the stock and simmer for 15 minutes and stir often so the rice doesn’t stick to the bottom of the pan.

5 Add the prawns, a squeeze of lemon, the spinach and simmer for 5 minutes more.

Calories: 448kcal protein: 40g Fat: 12g Carbohydrates: 45g

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