Ingredients:
1 teaspoon olive oil
3 ounces boneless, skinless chicken breast, cut lengthwise into thin strips
2 cups broccoli florets, washed
1 ½ cups snow peas, washed
¾ cup yellow onion, peeled and chopped
1 teaspoon fresh ginger, grated

Instructions: In a wok or large non-stick pan, heat oil over medium high heat. Add chicken and sauté, turning frequency, until lightly browned, about 5 minutes. Add broccoli, snow peas, onion, ginger and 1/4 cup water. Continue cooking, stirring often, until the chicken is done, the water is reduced to a glaze, and the vegetables are tender, about 20 minutes
If the pan dries out during cooking, add water in tablespoon increments to keep moist.

Protein:
½ palm
Diced firm tofu.
½ palm Diced chicken breast skinless

Carbohydrate: 2 palms
Mixed vegetables

Fat:
1 ½ tsp. sesame oil

Method: Stir-fry the chicken in sesame oil, garlic and ginger until brown. Add bok choy, broccoli, celery, mushrooms, onions, snow peas and zucchini. Lastly add diced tofu.

Protein:
1 palm
Chicken breast, skinless

Carbohydrate: ½ palm
Cooked lima beans, Fresh tomato, diced plus:
1 ½ palms
Capsicum, diced Onions, sliced Mushrooms, diced

Fat:
1 tsp. olive oil

Method:
Sauté onion, capsicum, mushrooms, garlic in olive oil. Add diced chicken, tomato, celery and a little water. Simmer till cooked. Add cooked lima beans Season with sea salt and fresh basil.

Preparation Time: 20 minutes
Cooking Time: 40 minutes

Ingredients (serves

• 1 brown onion, halved, finely chopped
• 1/4 cup loosely packed coarsely chopped fresh continental parsley
• 1/4 cup loosely packed coarsely chopped fresh coriander
• 2 tblspn fresh lemon juice
• 2 garlic cloves, crushed
• 2 tspn ground cumin
• 1 tspn ground turmeric
• 1/2 tspn freshly ground black pepper
• 8 (about 1kg) chicken thigh fillets, skin removed, excess fat trimmed
• 500ml (2 cups) chicken stock
• Couscous salad, to serve
• 50g kalamata olives, chopped
• Fresh continental parsley leaves, extra, to garnish

Method

1. Place the onion, parsley, coriander, lemon juice, garlic, cumin, turmeric and pepper in the bowl of a food processor, and process until finely chopped. Place the chicken in a large glass or ceramic bowl. Add the spice paste and rub over the chicken to evenly coat. Cover with plastic wrap and place in the fridge for 1 hour to develop the flavours.

2. Place the chicken and spice paste in a flameproof casserole dish. Add the stock. Cover and bring to a simmer over medium-high heat. Reduce heat to low and simmer, covered, for 25 minutes or until chicken is cooked through. Transfer chicken to a heatproof bowl and cover

with foil to keep warm. Increase heat to medium-high and bring to the boil. Cook, stirring occasionally, for 10-12 minutes or until sauce thickens. Remove from heat.

3. Divide couscous salad among serving plates. Top with chicken and spoon over the sauce. Sprinkle with olives and extra parsley, and serve immediately.

Nutrition information (per serve)

Preparation Time: 20 – 50 minutes
Cooking Time: 10 minutes

Ingredients (serves 4)

• 90g (1/3 cup) plain natural Jalna yoghurt
• 2 tblspn korma curry paste
• 60ml (1/4 cup) fresh lime juice
• 4 small single chicken breast fillets, excess fat trimmed, halved horizontally
• Olive oil spray
• 100g baby rocket leaves
• 1 small red onion, halved, thinly sliced

Raita

• 130g (1/2 cup) natural plain Jalna yoghurt
• 1 Lebanese cucumber, halved, deseeded, finely chopped
• 1 garlic clove, crushed

Method

1. Combine the yoghurt, curry paste and 2 tablespoons of lime juice in a shallow glass or ceramic dish. Add the chicken and turn to coat.
Cover and place in the fridge for 30 minutes to marinate.

2. Meanwhile, to make the raita, combine the yoghurt, cucumber and garlic in a medium bowl.

3. Preheat a barbecue grill or chargrill over high heat. Spray chicken with olive oil spray. Cook for 2-3 minutes each side or until golden.

4. Combine rocket, onion and remaining lime juice in a bowl. Season with pepper. Divide chicken and salad among serving plates. Top with the raita and serve.

Nutrition information (per serve)

Preparation Time: 15 minutes
Cooking Time: 20 minutes

Ingredients (serves

• 2 tspn vegetable oil
• 1kg chicken thigh fillets, excess fat trimmed, halved crossways
• 250ml (1 cup) water
• 2 tblspn fish sauce
• 1 bunch green beans, ends trimmed, cut into 5cm lengths
• 1 x 125g baby corn
• 1/2 cup firmly packed fresh Thai basil leaves

Green curry paste

• 8 fresh long green chillies, coarsely chopped
• 8cm-piece fresh ginger, peeled, finely chopped
• 8cm-piece fresh galangal, peeled, finely chopped
• 2 lemon-grass stems, pale section only, finely chopped
• 5 purple eschalots, peeled, finely chopped
• 2 garlic cloves
• 2 tblspn water
• 1 tspn shrimp paste
• 1/2 tspn salt

Method

1. To make curry paste, place chilli, ginger, galangal, lemon grass, eschalot and garlic in the bowl of a food processor. Process until finely chopped. Add water and process until smooth. Transfer to a bowl. Stir in shrimp paste and salt.

2. Heat oil in a saucepan over medium heat. Add curry paste and cook, stirring, for 3 minutes or until fragrant.

3. Add chicken, water and fish sauce, and cook, turning occasionally, for 8-10 minutes or until chicken is cooked. Add beans and corn, and cook for a further 5 minutes or until beans are tender crisp. Remove from heat.

4. Add basil and stir until just combined. Transfer curry to a large serving bowl and serve immediately.

Nutrition information (per serve)

Chicken & Lentil Soup

Preparation Time: 10 minutes
Cooking Time: 45 minutes

Ingredients (serves 4)

• 2 tblspn olive oil
• 1 onion, finely diced
• 2 garlic cloves, finely chopped
• 1 large red chilli, seeded and finely chopped
• 2 chicken breast fillets (185g each), cut into 1cm cubes
• 1 tspn ground turmeric
• 2 tspn ground cumin
• 1 ripened tomato, diced
• 1/2 cup brown lentils
• 2 tblspn pearl barley
• 5 cups (1.25 litres) chicken stock
• Salt & freshly ground black pepper
• Juice of 1 lime
• 3 tblspn plain Jalna yoghurt
• 1/2 cup fresh coriander leaves

Method

1. Heat the olive oil in a large saucepan over a moderate heat. Cook the onion, garlic and chilli for 4-5 minutes or until soft. Add the chicken and stir over the heat to sear. Add the turmeric and cumin and cook for another minute.

2. Add the tomato, lentils, pearl barley and stock to the saucepan and bring to the boil. Reduce the heat to moderate and simmer for 30 minutes or until the lentils are cooked. Season the soup to taste with salt and pepper. Stir through the lime juice. Serve with a dollop of yoghurt and fresh coriander.

Nutrition information (per serve)

Cooking Time: 15 minutes
Ingredients (serves 4)

• olive oil cooking spray
• 800g chicken breast fillets, trimmed
• 3 zucchini, sliced diagonally
• 2 red capsicum, quartered
• 1 bunch asparagus, trimmed
• 120g baby rocket
• 1/4 cup basil leaves, shredded
• 2 tablespoons balsamic vinegar
• 1 garlic clove, crushed

Method

1. Preheat a grill and plate on medium heat. Spray chicken, zucchini, capsicum, and asparagus with oil.

2. Add chicken and zucchini to barbecue grill and cook for 4 to 5 minutes each side or until cooked through.

3. Meanwhile, add capsicum, skin side down, to barbecue grill. Cook for 4 minutes or until skin is black and blistered. Transfer to a snap-lock bag. Twist to seal and set aside for 5 minutes. Add asparagus to barbecue plate. Cook for 2 to 3 minutes each side or until tender.

4. Peel and discard skin from capsicum. Cut capsicum flesh into long, thin strips and place in a bowl. Add zucchini, asparagus, rocket and basil to capsicum. Slice chicken and add to salad. Toss to combine.

5. Whisk vinegar, garlic and salt and pepper in a bowl. Pour over salad. Toss to coat. Serve.

Nutrition information (per serve)