If you haven’t planned what to make for dinner – these quick and easy recipes will save the day.

Grilled chicken stuffed with spinach and feta

Ingredients

• 400g chicken breast, raw
• 100g onion
• 120g reduced-fat feta cheese
• 300g spinach
• 20ml Extra Virgin Olive Oil

Method

1. Carefully cut a slit into one side of the chicken breast. Work your knife into the breast, forming a pocket.
2. Heat 5ml of the olive oil in a large pan and cook the sliced onion and finely shredded spinach until soft, season and squeeze out excess moisture.
3. Crumble the feta into the cooled spinach and mix well. Stuff the chicken pockets with the spinach mixture and close the chicken with a toothpick.
4. Grill on a hot grill and baste the chicken with olive oil.

Chicken a’La King

Ingredients

• 1 chicken stock cube
• 550g chicken
• 400g mushrooms
• 140g frozen peas
• 90g peppadews
• Salt and pepper to taste
• 375ml skim milk
• 3 tbsp cake flour
• 150ml water
• 10ml Virgin Olive Oil

Method

1. Fry the sliced mushrooms and garlic in a large pan with the olive oil until soft and brown, set aside.
2. Combine the flour with a bit of the milk, and mix well to form a smooth paste.
3. Add a further 100ml of the milk to the paste and stir again removing all the lumps.
4. Pour the paste into a large pot with the remaining milk, water and the chicken stock.
5. Stir the mixture constantly until it becomes thick and creamy.
6. Add the remaining ingredients, stir well and serve.

Chutney chicken

Everyone has a variation of this recipe. To make it lower in fat, but still yummy, we used yoghurt instead of mayonnaise.

*Recipe from Catherine Harvey
*Serves 4 – 6

Ingredients

• 6-8 chicken portions e.g. drumsticks and thighs, skin and all fat removed
• 1 large onion, halved and sliced
• 1 cup plain low-fat yoghurt
• ½ cup chutney
• ½ cup orange juice or rooibos tea
• ½ tsp salt
• 2 tsp cornflour, mixed with water to make a paste

Method

1. Preheat oven to 180 °C.
2. Place the chicken and onion in an oven dish.
3. Mix the yoghurt, chutney, juice, salt and cornflour paste together and pour over the chicken.
4. Bake for 30-45 minutes or until golden brown and cooked.
5. Serve with small portions of brown rice or mashed potatoes and broccoli and carrots.

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