Thursday, 22 May 2014

2 Healthy Tasty Chicken Meal Recipes Under 200 Calories


Low calories and healthy meals don’t have to be boring nor do you have to go hungry when you’re on a diet or generally attempting to eat more healthily.  If you’re watching your calories intake, here are 2 health tasty chicken meal recipes each under 200 calories per serving.  These recipes are great for your low calories days on the 5:2 Diet.  They’re quick and easy to prepare and cook.  Enjoy!


·        Tandoori chicken – 171 calories per serving
·         Italian chicken – 171 calories per serving



TANDOORI CHICKEN

171 calories per serving


Serves 4
INGREDIENTS
AMOUNT
Chicken thighs
8, skinless
Lemon
1, juiced
Onion (red)
1, finely chopped
Paprika
2 teaspoons
Vegetable oil
Small amount for brushing over chicken
TO MAKE THE MARINADE:

Greek yoghurt
150 ml
Ginger
Small piece, grated
Garlic
2 cloves, crushed
Chilli powder
¼ teaspoon
Garam masala
½ teaspoon
Ground cumin
½ teaspoon
Turmeric
Pinch


Preparation & Cooking Instructions:

1.    Juice 1 lemon and mix 2 teaspoons of paprika with the juice.  Add 1 finely chopped red onion to the mix.
2.    Make a few incisions into the skinless chicken thighs, and add to the lemon juice mixture, turning the chicken to completely coat it in the mixture.  Leave for 10 minutes.
3.    To make the marinade, mix together 150 ml of greek yoghurt, small piece of grated ginger, 2 crushed cloves of garlic, ¼ teaspoon chilli powder, ½ teaspoon garam masala, ½ teaspoon ground cumin and a pinch of turmeric.
4.    Pour the marinade over the chicken thighs, making sure all the ingredients is well mixed.  Cover the chicken/mixture and chill in the fridge for a minimum of 1 hour or longer (up to a day before cooking for maximum marinated flavor).
5.    When you are ready to cook: brush a little oil over the chicken thighs and place on a grill rack over a tray.  Grill the chicken thighs, turning occasionally, for around 16 minutes (8 minutes each side), or until the chicken is cooked all the way through.



ITALIAN CHICKEN

171 calories per serving


Serves 4
INGREDIENTS
AMOUNT
Chicken breasts
4
Chopped tomatoes
400g can
Onion
1, sliced
Garlic gloves
2, sliced
Rosemary leaves
2 tablespoons, chopped
Basil leaves
Handful
Olive oil
1 teaspoon
Salt and pepper
For seasoning


Preparation & Cooking Instructions:

1.    Heat 1 teaspoon of olive oil and add 1 sliced onion and 2 sliced garlic cloves.  Fry until the onion and garlic cloves have softened.
2.    Add 1 x 400g canned chopped tomatoes and 2 tablespoons of chopped rosemary leaves to the fried onion and garlic.  Season with salt and pepper and cook for 10-15 minutes until the mixture has thickened.
3.    Preheat the oven to 180C (or 160C for fan ovens) or gas mark 4.
4.    Place the chicken breasts on a baking tray and pour the cooked sauce mixture over the top of the chicken.  Bake in the oven for around 15-20 minutes or until the chicken is cooked all the way through.
5.    Once the chicken is cooked, scatter a handful of basil leaves over the chicken and serve.




N.B.  It’s advisable to consult your doctor or health care professional about any concerns you may have regarding your diet or calorie intake.

Prices/discounts indicated are correct at time of writing/publishing.  E&OE.





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