Category: Chicken

Low Fat Stuffed Chicken Breast with Plums Grapes and Marmalade Recipe

2/18/2012

This is a very simple recipe that can be cooking whilst the rest of the meal is being prepared.

Ingredients (enough for 2)

2 Skinned Chicken Breasts (or could be turkey)
8 Chopped & stoned plums
12 Chopped grapes
1 Small finely chopped onion
1 teaspoon of Italian herb mix (or mixed herbs)
1 teaspoon of curry powder
1 drizzle of olive oil
2 teaspoon of marmalade
1 sliced lemon

Method

Mix the chopped fruit, onion, herbs curry powder and one teaspoon of marmalade together in a bowl,
Cut the chicken breast almost in half along its long axis, keeping just enough meat to hold one side together so it forms a pocket
Stuff the breast with the fruit and onion mixture – half in each breast
Put half a teaspoon of marmalade on the outside of each breast, then give a drizzle of olive oil (1 teaspoon max)
Place on a baking tray and place slices of lemon on top of each breast.
Cover with foil and cook in oven for 30 minutes at 200 degrees centigrade

This goes nicely with salad, new potatoes, or a pepper/rice/soy sauce mixture

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Low Fat – Spiced Roast Chicken Recipe

8/25/2011

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Chicken is one of the meats that I am encouraged to eat as it it low fat, hopefully helping my liver on the road to recovery, but I am not meant to eat the skin as that is fatty. So often a recipe ends up putting all the flavours onto the skin, which is no good to me. Not to be undone I have come across this method of cutting the meat and getting the spices down into the bird. It works really well in the taste department, though does slightly spoil the look of the roast bird when it comes out, as the breast is not a beautiful smooth golden spherical shape but rather a series of parallel slits

Ingredients
1 large (or medium) sized chicken
1 lemon
1 onion
Freshly ground black pepper
1 teaspoon of wholegrain mustard
1 to 3 teaspoons of Spice mix depending on how spicy you want it. I made a Turkish spice mix for a
change, details given below, but any spice mix can be used

Turkish Spice mix -

To make this I used the following (It is given as a ratio so you can add as much spice mixture to the chicken as you want – I used the ratio 2 parts equals half a teaspoon and if dried/powdered spices are used any remaining can be stored for another time)

2 parts tarragon
2 parts oregano
2 parts chopped fresh chilli (or powder)
1 part coriander
1 part cumin
1 part cinnamon

Mix these together thoroughly in a bowl with a teaspoon

Method

Peal and thickly slice the onion
Place onion in centre of baking dish
Wash the chicken
Cut parallel cuts about 1 centimetre apart into the brest and leg meaty areas going almost down to the bone but not actually to it.
Cut lemon into quarters and stuff into chicken cavity
Rub the whole grain mustard into the upper side of the chicken, especially making sure going into the cuts you have made
Rub the spice mix into the mustard on the chicken again making sure gets right down the cuts
Place the chicken on the sliced onion on a baking tray
Loosely cover with foil and put in oven at 180 C/ Gas 4
Every 20-30 minutes take out of oven and baste top with the natural juices and lemon juice that has come out from the chicken and has collected in the dish. Recover with the foil and put back in the oven.
It will need to cook for between 2-3 hours depending on size of chicken. The skin will become golden and crispy and do not baste just before serving.

Serve with some combination of salad, pita bread, yoghurt or new potatoes (removing the chicken skin to minimise fat consumption if necessary) depending on what your diet will allow.

It tastes good both hot or cold. (if not on a low fat diet you can use the juices that come from it to fry some vegetables along with the onion rings that come from the backing tray as they hold a lot of spicy flavours)

Enjoy

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Low Fat Stuffed Chicken Breast with Plums Grapes and Marmalade Recipe

Low Fat – Spiced Roast Chicken Recipe

Tim Fuller

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