CHICKEN RECIPES

Italian Chicken Meatballs

serves 5

Ingredients - Meatballs

500g Chicken Breast Mince

1 egg white only Fresh basil leaves (6) Fresh oregano leaves (6) Fresh parsley sprig

Fresh chilli – to taste

Fresh garlic cloves- I used 3 small ones

Dry rosemary

Dry ground cumin

Dry paprika (just a sprinkle)

 

Ingredients - Sauce

Punnet of cherry tomatoes

2 Cloves garlic Onion diced finely Chilli to taste

Basil to taste Oregano to taste Parsley to taste

Method

Whiz all the ingredients for the balls except the chicken mince in a food processor until it is a paste. (You could use this as a marinade on your chicken best if you like- just brush it on the pop in a hot pan.)

 

 

Add 500g chicken, a touch of salt, a smashing of ground black pepper and then whizzed it up a bit more or just mush it through with your fingers. At the end I popped a splash of lime juice in, because it smelt so deliciously zesty I thought it would go a treat. Then I rolled into balls and popped in the oven.

To make the sauce, put all sauce ingredients into a saucepan.  Sautéed lightly, then simmer.  Give a quick whizz with the stick blender. (be careful as sauce will be hot).

Pour sauce over the meatballs and enjoy with your favourite vegetables 

Rock Bottom Sausage Rolls

Serves 5

Ingredients -

5 rye mountain bread wraps

500 gms chicken breast minced

1 zucchini grated

1 onion grated

Garlic powder

Paprika

Himalayan salt

Pepper

1 egg white

Poppy seeds

 

Method -

 

Preheat oven to 190 degree.  Combine everything except wraps and egg white in a bowl.  Weigh out the mixture and divide by 5.

 

Spread weighed mixture onto a wrap.  Brush end with egg white and the crease goes at the base.  Brush the tops with egg white and sprinkle with poppy seeds

 

Place a flat rack onto a tray and place sausage rolls on top.

Bake for 20 – 30 minutes.

Stuffed Chicken Rolls

Serves 4

Ingredients 
400 gms skin free chicken breast (4 x 100 gm pieces) 
1/2 medium capsicum, red 
4 tsp homemade basil pesto
(see recipe in Rock Your Food or use your own) 
1 cup fresh spinach leaves 
1/4 medium red onion 
1 spray extra virgin olive oil 
pepper to taste 

Method

Cut up the capsicum, spinach leaves and onion into small pieces and then put them together in a bowl. 

Flatten out the chicken breasts between cling wrap, hammering  softly (a rolling pin is great for this) until breast becomes flat. 

Add 1 teaspoon of your homemade pesto onto the middle of each chicken breast, then add the spinach, onion and capsicum mix on the top of the pesto.  

Roll chicken breast over and hold the chicken breast together using a tooth pick.

Place in a non-stick fry pan on medium heat and cook each side until the outside turns golden brown. (You can use the spray oil in this step if you like). 

Remove and place on plate to serve

NB - This recipe is also suitable to steam, if you prefer

Broccoli and Cauliflower Soup with Chicken Topping

Serves 1

Ingredients

100g free range chicken mince (breast)

2 cups broccoli

2 cups cauliflower

1 clove of garlic (chopped finely)

1 tsp fresh coriander

1 tsp fresh parsley Black pepper to taste Filtered water

Method:

Rinse and chop the broccoli and cauliflower, then steam until tender (but the broccoli still has a bright green colour).

 

Cook garlic in a fry pan over a medium heat with 1tsp water until soft/cooked. Set aside.

 

Add the chicken mince into the frypan with about 1tbs water, cook on a medium heat until chicken is cooked.

 

Blend the broccoli and cauliflower, with 1/2 cup water and the cooked garlic until smooth. Add more water if you prefer a thinner soup.

 

Serve soup with chicken mince on top, with pepper and herbs.

Margie’s Mexican Chicken (includes a healthy approved salsa recipe!)

Serves 10 (based on RB plan serving sizes)

 

Ingredients:

1 kg of whole skin free chicken breast

1/8 of a cup of cold water

½ a cup of homemade salsa (see snacks section for recipe)

½ teaspoon of chilli powder OR dried chilli flakes. (Sliced fresh chilli to your taste is also an option)

½ teaspoon of Ground Cumin

A dash of salt (Himalayan is the best choice health wise)

1 – 2 cloves of garlic (or 1 – 2 teaspoons of crushed garlic from a jar)

Juice of ¼ a lime.

Method:

 

Place the whole chicken breasts in the slow cooker.

 

In a separate bowl, combine the remaining ingredients and stir well. The pour onto the chicken.

 

Put your slow cooker on “LOW” and cook for 6 to 8 hours .

 

Once cooked, take a fork and careful shred the chicken while still in the slow cooker.

 

Serve with plenty of plan approved vegetables or a large salad. For people not following the Rock Bottom plan (i.e. family members or friends) simply serve with a side of rice, potatoes, vegetables or in taco shells or their choice of wraps. 

Contact Us:

Email - rbadmin@iinet.net.au​​​​​​​​​​​​​​​​​​​​

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