3 Servings-+

  • 200 gm chicken breasts
  • 1 1/2 cup cheese-cheddar
  • 1/2 capsicum (green pepper)
  • 1/2 cup chicken stock or water
  • 1 cup cauliflower rice
  • 1/4 cup sour cream
  • 1 diced onion
  • 4 clove minced garlic.
  • 2 teaspoon virgin olive oil
  • 1 teaspoon thyme
  • 1 tablespoon mustard paste
  • 1 tablespoon parsley
  • black pepper as required.
  • 1 cup water
  • ginger as required.


  1. Pre-heat the oven at 180°C (160°C fan)/350°F/gas 4.
  2. In the meantime, grease a casserole with oil or cooking spray.
  3. Take a fry pan over and heat it over medium flame. Once the oil is sufficiently hot, add garlic and onion in the pan. sauté the onions till they turn slightly pinkish brown in colour. Next, add capsicum, 1/4 cup of chicken stock or water, thyme and pepper. Cook the ingredients for approximately 3-4 minutes or till the capsicum softens.
  4. To make this dish, you can use leftover chicken stock, or you can also boil chicken and use the stock to make the dish. In this recipe, we are using leftover chicken stock.
  5. Take another fry pan over medium heat and add the remaining stock, cooked cauliflower rice, sour cream and mustard.
  6. Cook from sometime and add the chicken and remove from heat. Add 1/3 of the cheese and parsley. Transfer the mix to the prepared casserole dish and sprinkle with the remaining cheese. Cook for approximately 20-25 minutes until the casserole is hot enough and the cheese starts melting.
  7. Once it’s done, serve the Chicken Casserole in smaller portions and pair it with scrambled eggs. Enjoy this chicken recipe as breakfast or even brunch.


  1. 1 If you are using leftover chicken and the chicken is too bland, you can cook the chicken with some black pepper and ginger to add a spice quotient to the dish.
  2. 2 To make the dish even more enticing add in some crushed mixed herbs.



  • 1½ Cups Mozzarella Cheese
  • 1½ Cups Cheddar Cheese
  • 1 Cup Cooked Chicken
  • ¼ Cup Bell Pepper
  • ¼ Cup Diced Tomato
  • ⅛ Cup Green Onion


  1. Preheat oven to 400° F (200° C).
  2. Cover a pizza pan with Parchment Paper (NOT wax paper).
  3. Mix the Cheeses together, then evenly spread them over the parchment paper (in a circle shape).
  4. Bake the cheese shell for 5 minutes. Pour off any extra oil as soon as it comes out of the oven.
  5. Place the chicken over half of the cheese shell. Then add the sliced peppers, diced tomato and the chopped green onion.
  6. Fold the Cheese shell in half over the chicken and veggies. Press it firmly, then return it to the oven for another 4- 5 minutes.
  7. Serve with sour cream, salsa and guacamole. Garnish with Chopped Fresh Basil, Parsley or Cilantro.
  8. Note: To reheat, preheat oven to 400° F (200° C). Bake for 6-8 minutes (if cold).


1 Keto Chicken Quesadilla = 2 Servings
Each Serving

599 Calories | 40.5 g Fat | 6.1 g Carbs | 0.7 g Fibre | 52.7 g Protein

Adapted from KETO CHICKEN QUESADILLA – Ketogenic Health (ketodietyum.us)



  • 4 boneless skinless omega-3 chicken breasts pounded out to ¼ / 1 cm in thickness.
  • ginger, pepper, garlic powder for seasoning
  • 1 cup steamed broccoli.
  • 1 cup shredded cheddar cheese
  • Toothpicks
  • 2 tablespoons olive oil
  • 1/2 cup chicken stock or chicken broth or water


  1. Steam 1 cup broccoli according to package directions (this can be done in the microwave). If fresh steam but keep crunchy.
  2. While the broccoli is cooking pound out the chicken breasts so that each are 1/4 inch / cm thick. Use a meat mallet for the best results.
  3. Liberally season both sides of the chicken with ginger, pepper, and garlic powder.
  4. Place 1/4 cup broccoli, and 1/4 cup cheddar cheese down the middle of the chicken.
  5. Fold in the sides and use several toothpicks to secure the chicken shut. The tighter you can secure it, the better.
  6. Heat 2 tablespoons of olive oil in a large fry pan to medium high/high heat. Place the chicken in the pan and allow it to brown for about 4 minutes. then flip the chicken to brown the other side for another 4 minutes. If possible, brown the sides as well, but the chicken may be an odd shape, and you may have difficulty doing this.
  7. When all sides are browned, turn the heat down and add 1/2 cup chicken stock to the pan. Cover for another 8-10 minutes, or until the chicken is cooked through.
  8. Internal temp should register 175° F (90° C). If you do not have a thermometer, just check to see that the juices are running clear or make a small slit into the thickest part to make sure there is no pink.
  9. Remove the chicken from the pan and allow it to sit for a few minutes, then serve.



  • 3 large chicken breasts
  • ginger & pepper
  • 1 1/2 tsp garlic powder,
  • 1/4 tsp paprika
  • 1 cup broccoli florets finely chopped.
  • 1/2 cup red bell pepper finely diced.
  • 1 cup mild cheddar cheese
  • 1 tbsp mayo
  • 2 tbsp olive oil


  1. Preheat oven to 450 degrees F/ 220- 240 degrees C.
  2. Season both sides of the chicken breasts with ginger, pepper, paprika and 1/2 tsp of the garlic powder. Use a sharp knife to cut a slice through the middle of the chicken breasts, but not all the way through, creating a pocket for the filling.
  3. For the filling, place the broccoli in a microwaveable dish and add about 2 tablespoons of water. Cover with plastic wrap and microwave for 1 minute. Drain any excess water. To the dish add the bell pepper, cheese, mayo, remaining garlic powder and ginger and pepper to taste. Mix until combined, then divide the mixture between the chicken breasts, using a toothpick to secure if necessary.
  4. Heat a large, oven safe fry pan (some prefer to use a cast iron fry pan), over medium heat and add the olive oil. Sear the chicken for 3 to 4 minutes on each side. Cover fry pan with foil and bake in preheated oven for 15- 17 minutes, or until chicken is cooked through. Let rest, covered for 5 minutes before enjoying.


*Since these are large chicken breasts, 1/2 chicken breast is one serving.


Calories: 410 kcal | Carbohydrates: 4 g | Protein: 44 g | Fat: 24 g | Saturated Fat: 8 g | Cholesterol: 140 mg | Sodium: 403 mg | Potassium: 780 mg | Fiber: 1 g | Sugar: 1 g | Vitamin A: 1130 IU | Vitamin C: 46 mg | Calcium: 223 mg | Iron: 1 mg

Adapted from Broccoli Cheese Stuffed Chicken Breast | I Wash You Dry




  1. Preheat your oven to 400° F (200° C).
  2. Place the chicken on a clean chopping board and sprinkle with Italian seasoning, garlic powder, paprika, ginger and pepper.
  3. Start cutting each one lengthwise to create the pockets. Be careful not to cut all the way through.
  4. Add 3 sprigs of asparagus and a couple of pieces of tomatoes to a mozzarella slice, then roll it to hold them inside. Stuff the chicken breasts with it.
  5. Close the pocket with a toothpick. Heat oil in oven proof fry pan.
  6. Add in the chicken and sear it until nicely golden brown, about 3-5 minutes per side. Bake the chicken for 15-20 minutes.
  7. Enjoy



  • 4 (4- to 5- oz./ 300 g) boneless, skinless chicken breasts
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • 1 tablespoon olive oil
  • 2 tablespoons ranch dressing find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/
  • 3 ounces/ 85 g Parmesan cheese, grated (about 6 Tbsp.), divided.
  • 4 cheese slices of choice
  • ¼ cup panko (Japanese-style breadcrumbs) (optional)
  • 2 tablespoons olive oil
  • Chopped fresh flat-leaf parsley.


  1. Preheat oven to grill.
  2. Sprinkle chicken breasts with ginger and pepper.
  3. Heat oil in a large stoneware fry pan over medium-high.
  4. Cook chicken until cooked through.
  5. Place chicken on a baking sheet lined with aluminum foil.
  6. Stir together ranch dressing and 2 tablespoons of the Parmesan in a small bowl. Spread ranch mixture evenly over each chicken breast. Place 1 slice of cheese of choice over each breast.
  7. Stir together panko (if using), olive oil, and remaining 4 tablespoons Parmesan in a small bowl.
  8. Sprinkle mixture evenly over provolone on each breast.
  9. Grill until cheese is melted and panko is golden brown, about 2 minutes. Remove from oven, and sprinkle with chopped parsley.
  10. Serve with steamed vegetables.



  • Two large chicken breasts
  • 1/2 cup sun dried tomatoes
  • 1/2 cup roughly chopped spinach.
  • 1/2 cup feta cheese
  • 1/2 cup mozzarella cheese


  1. With a large sharp knife, carefully cut the chicken breasts like hot dog buns. Do not cut all the way through.
  2. Open the chicken breasts up where you cut them and layer on the remaining ingredients. It’s okay if you can’t fit all of it in, you can just leave some out. Just place in as much as you can. Place a couple of toothpicks in near the opening to keep it all together.
  3. Heat a stoneware fry pan and sear the meat on both sides.
  4. Lower the heat and continue cooking the meat on the stove until it’s done or, if you’re using a cast iron skillet, you can put the pan in the oven at about 375°F/ 190°C. You could also just completely cook it in the oven on a baking sheet if you do not feel like searing it. Just make sure you cook it until the center.




  1. Season the chicken with seasonings.
  2. Grill the chicken.
  3. Meanwhile, sauté the mushrooms and pepper rings in olive oil until slightly tender, but not mushy; set aside.
  4. Spread the sauce over the chicken, then top with the pepper rings, mushrooms and then finally, the cheese. Sprinkle with a little additional Italian seasoning, if desired.
  5. Bake at 350ºF/185ºC about 10-15 minutes or until hot and the cheese is melted. Serve at once.

Makes 1 serving

Can be frozen but the peppers will get soft

Per Serving: 310 Calories; 16 g Fat; 36 g Protein; 3 g Carbohydrate; 1 g Dietary Fiber; 2 g

This and other pizza recipes can be found here.




  • 1 x 200 g skinless chicken breast fillet
  • Drizzle of olive oil
  • Ginger and pepper
  • 50 g cooking olive oil.
  • Small handful of sage
  • 1 clove garlic
  • 100 g asparagus tips
  • 100 g frozen peas
  • Pinch of dried chilli flakes
  • Juice of ½ lemon
  • Green salad, to serve.


  1. Place the chicken between two pieces of cling film or baking parchment on a chopping board. Using a rolling pin, meat mallet or any other blunt instrument, bash the chicken until it is about 1cm thick all over. Drizzle the chicken breast with a little olive oil, rubbing it into the flesh, and season with ginger and pepper.
  2. Heat 15 g of the olive oil in a non-stick frying pan over a medium to high heat. When hot, carefully lay the chicken in the pan and fry for about 4 minutes.
  3. Meanwhile pick the sage leaves and finely chop the garlic clove. When the chicken has had 4 minutes, flip it and fry for a further 4 minutes while you cook the greens.
  4. Put the asparagus in a microwaveable bowl. Season with ginger and pepper. Cover and cook on high for 2 minutes. Add the peas and cook for a further 2 minutes until tender.
  5. Come back to the chicken. Heat the remaining olive oil into the frying pan, add the sage leaves, chopped garlic and chilli flakes. Cook for 1 minute more, stirring, until the sage leaves are crisp. Take the pan off the heat; by now the chicken will be cooked through. Check by slicing into a thicker part to make sure the meat is white all the way through, with no raw pink bits left. Using a slotted spoon, remove the chicken and sage leaves onto a serving plate.
  6. Put the frying pan back on a high heat. Add the asparagus and peas. Cook for 30 seconds more until the veg is warmed through, then squeeze over the lemon juice. Place the veg onto the plate alongside the chicken and spoon over all those unreal buttery juices. Serve with a green salad.
Nutrition per portion RDA
Calories 778 kCal 39%
Fat 54.1g 77%
  –  Saturates 28.4g 142%
Carbohydrates 16.1g 39%
  –  of which Sugars 8.3g 9%
Protein 57.5g 115%
Salt 1.74g 29%

Adapted from Joe Wicks’ Sage Butter Chicken With Lemony Spring Greens | Dinner Recipes | GoodtoKnow



  • 3 tablespoons olive oil
  • 1 small red onion, chopped (about ½ cup)
  • 4 gloves garlic, minced.
  • 5 green onions, sliced on a bias (white and green portions separated)
  • 1 ½ pounds/ 680 g boneless chicken breast or thigh, cut into bite-sized pieces.
  • 1 teaspoon ginger powder
  • ½ teaspoon black pepper
  • 1 tablespoon, plus 1 teaspoon Sriracha, or more to taste (Optional)
  • 20 ounces/ 560 g broccoli slaw
  • ¼ cup soy sauce (optional)
  • 2 tablespoon unseasoned rice vinegar
  • 1 tablespoon toasted sesame seeds.


  1. Heat the olive oil in a large fry pan over medium-high heat.
  2. Add the onion, garlic, and white portions of the green onions to the fry pan. Sauté until the green onions are translucent and the garlic is fragrant.
  3. Add the chicken, ginger, pepper, and Sriracha to the pan. Sauté until the chicken is cooked through.
  4. Add the broccoli slaw, soy sauce (if using), and vinegar and sauté until the broccoli is tender.
  5. Top with the green parts of the green onions and the sesame seeds before serving. Squirt some additional Sriracha over the top, if desired.

Nutrition of original

Net Carbs Per Serving: 3.3 g

Calories: 267

Fat: 19.5 g

Carbohydrates: 4.9 g

Fiber: 1.6 g

Protein: 15 g

Adapted from Sesame Chicken Egg Roll in a Bowl | Peace Love and Low Carb



  • 1 Tbls. olive oil, divided.
  • 1 1/2 lb. 680 g boneless, skinless, chicken breasts, cut into 1/2-inch/ 1.25 cm strips.
  • 4 cloves garlic, minced.
  • 8 oz./ 142 g fresh asparagus, ends trimmed and cut into 2-inch/ 5 cm pieces.
  • 1/2 red bell pepper cut into 1/4-inch/ 1cm slices.
  • 1 Tbls. grated fresh ginger.
  • 1/2 c. low sodium, fat-free chicken broth or water
  • 2 Tbls. reduced sodium soy sauce
  • 2 Tbls. water
  • 1/2 tsp. black pepper


  1. In a large fry pan over medium-high heat, heat 2 teaspoons oil until hot. Cook chicken and garlic 5 to 6 minutes, or until chicken is no longer pink in centre. Remove chicken to a plate.
  2. Add remaining 1 teaspoon oil to the fry pan and cook asparagus, bell pepper, and ginger 3 to 4 minutes or until crisp-tender.
  3. In a small bowl, combine chicken broth, soy sauce, water, and black pepper. Stir mixture into vegetables and cook 1 minute or until thickened.
  4. Add chicken to the fry pan and cook 2 to 3 minutes or until heated through.
  5. Serve immediately.

Servings Per Recipe: 4

Protein 38g

4g. Net Carbs

This and other stir fry recipes can be found here.




  • 2 tsp. poultry seasoning Find recipe here Find Tex | Spice Mix (Sugar, salt and fat free)
  • 2 tsp. onion powder
  • 1/2 tsp. ginger (or to taste)
  • 1/2 tsp. fresh-ground black pepper
  • 6 large boneless, skinless chicken breasts
  • 1 T olive oil
  • one 10.5 oz. 300 g can Cream of Chicken Soup or water
  • 1/2 cup sour cream
  • 1 T fresh-squeezed lemon juice
  • 2 cups finely grated white cheddar.


  1. Preheat oven to 180°C (160°C fan)/350°F/gas 4. Spray a casserole dish with olive oil spray.
  2. Mix together the poultry seasoning and Onion Powder ginger and pepper in a small bowl.
  3. Trim the chicken breasts and rub on both sides with the seasoning mixture.
  4. Heat olive oil in a large non-stick frying pan and brown chicken until it’s lightly browned on both sides, about 3 minutes per side.
  5. Cut browned chicken breasts into three or four strips each.
  6. Lay chicken strips crosswise in the baking dish. (You may have to stagger them to get them all to fit.)
  7. Measure out the grated cheese; then mix together cream of chicken soup/ water, sour cream, lemon juice, and one cup of cheese to make the sauce.
  8. Spread the sauce mixture over the chicken breasts, then sprinkle over the other cup of grated cheese. (You can use less cheese if you prefer.)
  9. Bake 35-40 minutes, or until the cheese is melted and the top is starting to brown.
  10. Serve hot and enjoy!




Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Adapted from Sour Cream Chicken Bake – Kalyn’s Kitchen



  • 2 cups finely chopped broccoli florets
  • 2 tablespoons water
  • ½ cup shredded pepperjack cheese
  • ¼ cup mayonnaise
  • 4 small button mushrooms, sliced.
  • 1 teaspoon garlic powder
  • 4 large chicken breasts
  • 1 teaspoon paprika
  • ginger and ground black pepper to taste


  1. Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminium foil.
  2. Combine broccoli and water in a microwave-safe bowl. Cook in the microwave on high power for 2 minutes. Drain.
  3. Combine cooked broccoli, pepperjack cheese, mayonnaise, mushrooms, and garlic powder in a large bowl.
  4. Season both sides of each chicken breast with paprika, ginger, and pepper. Use a sharp knife to cut a slice through the middle of each breast to create a deep pocket, making sure not to cut all the way through. Evenly stuff each breast with broccoli mixture and place on the prepared baking sheet.
  5. Bake in the preheated oven until chicken is no longer pink in the center and juices run clear, about 35 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

Nutrition Information **

Servings Per Recipe: 4
Calories: 579.9

% Daily Value *

Protein: 43.2 g 8 6 %

Carbohydrates: 18.8 g 6 %

Exchange Other Carbs: 1.5

Dietary Fiber: 2 g 8 %

Sugars: 1.3 g

Fat: 36.6 g 56 %

Saturated Fat: 10 g 50 %

Cholesterol: 152.1 mg 51 %

Vitamin A Iu: 950.9 IU 19 %

Niacin Equivalents: 24.3 mg 187 %

Vitamin B6: 0.9 mg 54 %

Vitamin C: 40 mg 67 %

Folate: 53.4 mcg 13 %

Calcium: 142.5 mg 14 %

Iron: 2.5 mg 14 %

Magnesium: 48.3 mg 17 %

Potassium: 499.1 mg 14 %

Sodium: 650.7 mg 26 %

Thiamin: 0.2 mg 22 %

Calories From Fat: 329

Percent Of Calories From Carbs: 13

Percent Of Calories From Fat: 57

Percent Of Calories From Protein: 29

Percent Of Calories From Sat Fat: 15

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Adapted from Mushroom, Broccoli, and Cheese Stuffed Chicken Recipe | Allrecipes



  • 1 butternut squash
  • spray olive oil
  • 400 g can of chickpeas, rinsed.
  • 2 tsp ground cumin
  • 20 g pumpkin seeds
  • 75g bag of washed rocket
  • Small handful of fresh coriander
  • 200 g roast chicken breast, shredded.
  • 1/2 small red onion cut into wedges.
  • 100 ml low-fat plain yogurt
  • 1 tbsp tahini
  • 1 tbsp lemon juice
  • 1 small garlic clove, crushed.
  • 1 tbsp chopped fresh mint.


  1. Preheat oven to 190°C/375°F/gas mark 5.
  2. Cut the squash into 8 wedges, discarding the seeds.
  3. Place in a roasting tin, spray with oil, sprinkle the cumin and roast for 10 mins.
  4. Add chickpeas and onions and roast for 20 mins, tossing occasionally. Add seeds and cook for 5 mins, then leave to cool.
  5. Arrange the rocket, coriander, chicken, onion, squash and chickpeas on a plate.
  6. Blitz remaining ingredients together, except the mint. Stir in the mint, drizzle the dressing and serve.

Nutrition in original.

Adapted from Roast squash and crunchy chickpea chicken salad | Diabetes UK




  1. Prepare the oven. Preheat it to 375°F/ 190°C.
  2. Use olive oil cooking spray to line the inside of a baking dish.
  3. Place the chicken breasts in a Ziploc bag and onto a flat surface. Pound the breasts with a meat pounder to even the thickness to about ¾”-1″ (2.5 cm) thickness.
  4. Sprinkle the pound chicken breasts with grated Parmesan cheese and freshly ground black pepper. And place the seasoned breasts into the prepared baking dish after removing from the bag.
  5. In a small bowl, mix the Caesar dressing and sour cream. Evenly pour this over the breasts and sprinkle on top some grated Parmesan cheese.
  6. Place in the preheated oven and bake for about half an hour.
  7. Adjust the oven to grill and grill for about 2 to 4 minutes or until the chicken breasts are golden brown.
  8. Take the dish out of the oven and allow the chicken to rest before serving for at least 5 to 10 minutes.
  9. If desired, garnish with chopped parsley.




  1. Combine the Sambal Chili sauce, vinegar, and the sweetener in a large bowl. Mix well.
  2. Add the chicken and mix well so that the chicken is completely covered with the marinade.
  3. Cover the bowl with a plastic wrap and let marinate at least half an hour in the fridge – maximum 12 hours.
  4. Remove the bowl from the fridge half an hour before cooking to bring the chicken to room temperature.
  5. Heat a stoneware fry pan over medium heat. Add olive oil.
  6. Add the chicken and the marinade and cover with a lid.
  7. Reduce the heat to a minimum. Cook the chicken for about 20 minutes, or until the juices run clear.
  8. Serve immediately with a tasty side like steamed vegetables
Nutrition information of original In total Per serving if 4 servings in total
Protein 151.2 g 37.8 g
Fat 13.0 g 3.2 g
Net carbs 2.1 g 0.5 g
kcal 745 kcal 186 kcal

Adapted from https://www.lowcarbsosimple.com/4-ingredient-sweet-sour-hot-chicken/?fbclid=IwAR3-bZ68mziomULAWBnzqOGVjJztK37kiID6vevvPfH2rANPFF4Mx9jC09c



600 gms marinated omega-3 Chicken breasts.
1 medium-sized onion, sliced
1 medium-sized tomato, finely chopped
1 bowl grated cheddar cheese
3 tbsp of olive oil
1 small bowl parmesan cheese
2 tsp pepper for flavouring
2 tbsp of olive oil


  1. Transfer the marinated chicken into a baking dish and add the olive oil. (Tip: Chicken can also be cooked in a non-stick fry pan with olive oil for 20-25 mins.)
  2. Bake the chicken for 20-25 mins at 175 degrees C/ 350 degrees F.
  3. Take a few pieces out and chop them fine.
  4. Heat olive oil on a non-stick fry pan and add the sliced onions. Sauté well.
  5. Now add the chopped tomatoes and some pepper and finally add the cooked chicken.
  6. Cook together for another 4-5 minutes and turn off the heat.
  7. Add the parmesan cheese and mix well.
  8. Add the chicken along with the mixture.
  9. Serve with steamed vegetables.



  • 1 tbsp. extra-virgin olive oil
  • 1 bell pepper, sliced
  • 1/2 yellow onion, sliced
  • 1/2 tsp. chili powder
  • Ginger
  • Freshly ground black pepper
  • 3 c. shredded Monterey Jack
  • 3 c. shredded cheddar
  • 4 c. shredded omega-3 chicken
  • 1 avocado, thinly sliced
  • 1 green onion, thinly sliced
  • Sour cream, for serving


  1. Preheat oven to 400°F (204°C) and line two medium baking sheets with parchment paper.
  2. In a medium fry pan over medium-high heat, heat olive oil. Add pepper and onion and season with chili powder, ginger, and pepper. Cook until soft, 5 minutes. Transfer to a plate.
  3. In a medium bowl, stir together cheeses. Add 1 1/2 cups of cheese mixture into the centre of both prepared baking sheets. Spread into an even layer and shape into a circle, the size of a flour tortilla.
  4. Bake cheeses until melty and slightly golden around the edge, 8 to 10 minutes. Add onion-pepper mixture, shredded chicken, and avocado slices to one half of each. Let cool slightly, then use the parchment paper and a small spatula to gently lift and fold one side of the cheese “tortilla” over the side with the fillings. Return to oven to heat, 3 to 4 minutes more. Repeat to make 2 more quesadillas.
  5. Cut each quesadilla into quarters. Garnish with green onion and sour cream before serving.




  1. Place thin sliced chicken in Italian dressing for at least 5-7 minutes.
  2. Heat large stoneware fry pan over medium heat. Place chicken into hot skillet and let brown for 3-4 minutes. Once the chicken has browned turn over to brown other side. Turn heat down and let cook another 3-4 minutes.
  3. Assemble your salad. Amounts of each item below will vary depending on how many servings of salad you wish to make.
  4. Add a few handfuls of mix salad greens and arugula to a large salad bowl.
  5. Add in about 1/2 cup small cherry tomatoes, 1/2 cup feta cheese, 1 avocado diced, 1/2 cup thin sliced yellow onion, 1/2 cup thin sliced red cabbage. Set aside.
  6. Turn off the heat for the chicken and let chicken sit covered in the pan on the warm burner.

Assemble the salad

  1. Drizzle the dressing over the salad using as much or as little dressing as you desire. Toss the salad and divide into serving bowls or plates.
  2. Slice chicken into strips and place as much or as little as you desire on top of mixed salad. Enjoy.

Adapted from https://thekelliekitchen.com/winner-chicken-dinner/?fbclid=IwAR0uYecTGC-VTMbki0SMpRqe95yz2KhOXOAacFPs_mOyNXrhTUY7VPLq0zg




  1. Place olive oil in a large stoneware fry pan over medium-high heat.
  2. Season chicken with lemon pepper.
  3. Add chicken to fry pan and cook 4 to 5 minutes per side, or until cooked through.
  4. Remove chicken and set aside.
  5. Add onion to skillet and cook for about 3 minutes to soften.
  6. Add garlic and cook 1 more minute.
  7. Add chicken broth/ water and scrape up any browned bits from the bottom of the fry pan.
  8. Add heavy cream and bring to a simmer for 1 minute.
  9. Add Parmesan and stir until melted.
  10. Add sun-dried tomatoes, Italian seasoning, and garlic powder.
  11. Stir in spinach. Cook and stir until spinach is wilted.
  12. Season to taste with ginger and pepper.

Nutrition Facts of original

Creamy Tuscan Chicken

Amount Per Serving

Calories 495 Calories from Fat 324

% Daily Value*

Fat 36 g 55%

Saturated Fat 17 g 106%

Cholesterol 164 mg 55%

Sodium 475 mg 21%

Potassium 1180 mg 34%

Carbohydrates 9 g 3%

Fibre 3 g 13%

Sugar 6 g 7%

Protein 33 g 66%

Vitamin A 3950 IU 79%

Vitamin C 19.1 mg 23%

Calcium 248 mg 25%

Iron 2.8 mg 16%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://skinnysouthernrecipes.com/low-carb-creamy-tuscan-chicken/?fbclid=IwAR2sHwLYnu_0B3hhSFsWNr8I6FBQCI6KFEiVtCvW-SN2gXNE5GQL0NrlCHk




2/3 lb/ 302 g omega-3 chicken breast
3 medium zucchini
1/2 of a 14.5 oz/ 400 jar of alfredo sauce
3/4 cup shredded mozzerella
2/3 cup ricotta or strained cottage cheese
1 small egg
1 tbsp olive oil
1/4 tsp ginger
1/4 tsp black pepper
1/2 tsp Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR2GVeJtcz10ojZ-zG2QrUnaD2g36EbeMZrhnllBQjXq5b0bEjtMOxYmX8A
1/2 tsp garlic


  1. Using a mandolin set at 1/8 inch/ 3 mm, slice the zucchini lengthwise. Lay down double folded paper towels and lay each slice on it. Sprinkle with ginger and let sit for 10 minutes. Preheat the oven to 400° F (204° C).
  2. Using a new paper towel, pat each zucchini to get all the excess moisture off. Spray a cooking sheet with cooking olive oil spray and place the first layer of zucchini down facing the same direction if possible. For a second layer, put down in the opposite direction like a criss-cross effect. Bake in the oven for 20 minutes.
  3. While the zucchini is baking, dice the chicken breast into small pieces. Put the olive oil and chicken in a fry pan to brown. Pepper and garlic to taste. Cook the chicken until done.
  4. In a large bowl, mix the egg, ricotta/cottage cheese, Italian seasoning, and 1/4 tsp garlic.
  5. When the zucchini comes out, change the temperature of the oven to 375°F/ 190°C.
  6. In an casserole dish, spray cooking olive oil on the bottom and sides. Put a 1/4 cup of alfredo sauce on the bottom followed by a layer of zucchini. Add a second layer of zucchini in the opposite direction. Add half of the chicken, 1/4 cup of sauce, 1/4 cup of mozzarella, and half the ricotta/cottage cheese mixture in that order. Repeat a second time starting with the zucchini. For the top layer, put the remainder of the zucchini, alfredo sauce, and mozzarella.
  7. Bake in the oven for 30 minutes.

MyFitness Pal says each serving is 238 calories, 7.3g carbs, 11.8g fat, and 26.5g protein.

Adapted from https://www.homemadeinterest.com/chicken-alfredo-zucchini-lasagna-low-carb/?fbclid=IwAR2ueqht92EG833A0YSHGO_zcE0SqRHNZ0GUKURIVwH-eVybqKN23js4wD8#wprm-recipe-container-37812



  • 6 boneless skinless omega-3 chicken breasts (about 4 ounces/ 115 g each)
  • 1 1/2 teaspoons paprika
  • 1 1/2 teaspoons dried thyme
  • 1/2 teaspoon ginger
  • 1/2 teaspoon black pepper
  • 1 can (14 ounces) artichokes packed in water, drained
  • 1 tablespoon olive oil
  • 1 package (8 ounces/230 g) sliced cremini mushrooms
  • 2 tablespoons all-purpose flour (optional)
  • 3/4 cup low-sodium chicken broth or water



  1. Preheat oven to 375°F/ 190°C.
  2. Place chicken in a baking dish. Combine paprika, thyme, ginger, and pepper in small bowl; mix well. Reserve 1 teaspoon seasoning mixture; set aside. Sprinkle remaining seasoning mixture evenly over chicken. Cut artichokes in half; arrange around chicken.
  3. Heat the olive oil in a large saucepan over medium heat. Add mushrooms and reserved 1 teaspoon seasoning mixture; cook and stir 5 minutes or until tender. Sprinkle flour over mushrooms; cook and stir 1 minute. Stir in broth; simmer 3 minutes or until thickened. Pour evenly over chicken and artichokes.
  4. Bake 30 minutes or until no longer pink.

Serving Suggestion: Serve with a steamed green vegetable such as asparagus, broccoli, or green beans.

Nutrition Information of original

Calories: 220 calories, Carbohydrates: 14 g, Protein: 29 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 79 mg, Sodium: 425 mg, Fibre: 7 g

Exchanges per serving: 2 Vegetable, 3 Meat.

Adapted from https://www.diabetesselfmanagement.com/recipes/main-dishes/creamy-baked-chicken-artichokes-mushrooms/?fbclid=IwAR2zWSeeDxPAyHr9lUuAamIqstJYTq73fuUqH87RxZ4XqhkEJd4RSj9SNs0




  1. Preheat the oven to 365 F (185 C).
  2. About halfway up the chicken breast, cut a slit lengthwise to create a pocket for the filling.
  3. Chop up the mozzarella, artichoke, basil, tomato, and garlic. Mix to combine.
  4. Stuff the mixture into the chicken breast where you created the pocket.
  5. Use a few toothpicks to close the chicken breast around the stuffing.
  6. Place the chicken breast on a baking sheet or aluminium foil and season it with pepper, curry powder, and paprika.
  7. Bake for around 20 minutes (depending on the size of the chicken breast).
  8. Remove toothpicks and serve!



2 pounds/900 g boneless, skinless omega-3 chicken thighs or breasts
2 teaspoons ginger
1 1/2 tablespoons sweet paprika
2 teaspoons smoked paprika
1 cup of your favourite BBQ sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR2QSQ9WmmSdVoHGx9MFjmmttHEM70K1aZ4AlBNqJPthp0bXJbGnuac6jcM


Trim chicken of excess fat, then cut the chicken into 2.5 cm cubes. In a large bowl, toss the chicken with the ginger. Then cover with plastic wrap and refrigerate for at least 30 minutes and up to 1 hour.
Turn all grill burners to high, close lid, and heat for about 15 minutes. Leave primary burner on, but turn off other burners.
Meanwhile, pat the chicken dry with paper towels. In a small bowl paprika. Mix with hands or spatula until the ingredients coat the chicken.

Thread the chicken onto the skewers, rolling or folding as needed to maintain 2.5 cm cubes.
Grill the chicken over the primary burner with lid closed, turning one-quarter of a turn every 2 minutes or so, until browned and slightly charred (about 8 minutes total for chicken breast and 10 minutes for thighs). Brush the top of kebabs with BBQ sauce; flip and cook until sauce is browned in spots, about 1 minute. Brush second side with sauce; flip and cook for another minute or so, until cooked through.
Remove kebabs from grill and let rest for 5 minutes. Serve, passing remaining BBQ sauce separately, if desired.



1 pound/ 450 g boneless, skinless omega-3 chicken breasts, cut into strips
2 Tbsp olive oil
2 tsp chili powder
1 1/2 tsp cumin
1/2 tsp garlic powder
1/2 tsp dried oregano
1/4 tsp seasoned ginger
1 medium onion, sliced
1/2 red bell pepper, cut into strips
1/2 green bell pepper, cut into strips


1.) Preheat the oven to 400° F (204° C). Place chicken strips in a oiled baking dish.

2.) In a small bowl combine the oil, chili powder, cumin, garlic powder, dried oregano, and ginger.

3,) Drizzle the spice mixture over the chicken and stir to coat.

4.) Next add the peppers, and onions to the dish and stir to combine.

5.) Bake uncovered for 20-25 minutes or until chicken is cooked through and the vegetables are tender.

NB 1 An alternative to steamed brussels sprouts. Personally, I would use less tomatoes.

Just be aware that baking may raise the GI of the sweet potato. (as with other vegetables)

The way we cook can change the GI of food e.g. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.


And here an excellent tool to find the GI of foods, i.e. Sweet Potato.




  • 3 teaspoons olive oil, divided
  • 1/2 red bell pepper, thinly sliced
  • 1/2 green bell pepper, thinly sliced
  • 1/2 onion, thinly sliced
  • 2 (8-ounce/ 225 g) boneless, skinless omega-3 chicken breasts
  • 1 tablespoon lime juice
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • 2 tablespoons chopped fresh cilantro
  • 1/2 cup fresh salsa
  • 1/4 cup reduced-fat sour cream


  1. Preheat oven to 375°F/ 190°C..
  2. In a small skillet over medium heat, heat 1 teaspoon oil until hot and sauté peppers and onion 5 to 7 minutes or until soft; set aside.
  3. Cut each chicken breast in half horizontally to create 2 cutlets. Cover with wax paper and light pound to 1/4-inch/ ½ cm thickness.
  4. In a small bowl, whisk together remaining 2 teaspoons oil, lime juice, chili powder, cumin, garlic, onion powder, and pepper. Brush chicken breasts evenly with oil mixture on both sides.
  5. Top each chicken breast with peppers and onions, then roll up jelly-roll style. Place seam-side down on baking sheet. Bake 20 to 25 minutes or until chicken is no longer pink in centre. Top with salsa and sour cream, then serve immediately.

Nutritional Information of original

Servings Per Recipe: 4

Amount Per Serving % Daily Value *

  • Calories 215
  • Calories from Fat77
  • Total Fat6g 13 %
  • Saturated Fat2g 11 %
  • Trans Fat0g 0 %
  • Protein 26g 52 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 78mg 26 %
  • Sodium 241mg 10 %
  • Total Carbohydrates 4g 2 %
  • Dietary Fibre 4g 5 %
  • Sugars 8g 0 %

Adapted from https://www.everydaydiabeticrecipes.com/Chicken/Chicken-Fajita-Roll-Ups?fbclid=IwAR1hbGRBg_sS3Q-U7bwkcbfg4QrNr4nnc13lIgMtxH73zhDYuYgUuSSfa2U



  • 4 omega-3 chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 teaspoon ginger, divided
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • 4 ounces cream cheese, softened
  • ¼ cup grated Parmesan
  • 2 tablespoons mayonnaise
  • 1 ½ cups chopped fresh spinach
  • 1 teaspoon garlic, minced
  • ½ teaspoon red pepper flakes


  1. Preheat oven to 375°F/ 190°C.
  2. Place the chicken breasts on a cutting board and drizzle with oil.
  3. Add the paprika, 1/2 teaspoon ginger, garlic powder, and onion powder to a small bowl and stir to combine. Sprinkle evenly over both sides of the chicken.
  4. Use a sharp knife to cut a pocket into the side of each chicken breast. Set chicken aside.
  5. Add cream cheese, Parmesan, mayonnaise, spinach, garlic, red pepper and remaining ½ teaspoon of ginger to a small mixing bowl and stir well to combine.
  6. Spoon the spinach mixture into each chicken breast evenly.
  7. Place the chicken breasts in a baking dish. Bake, uncovered, for 25-30 minutes or until chicken is cooked through.

Adapted from https://thatlowcarblife.com/spinach-stuffed-chicken-2/?fbclid=IwAR37mvm6aOQEx72f-Wn2TTrD2ASfGj2c1lotvl3XRGWn_5SDXsuvl_J4BeA#mv-creation-67-jtr




  1. Rinse the chicken breasts with cold water and pat dry with paper towels. Place chicken in a large plastic bag. Pour in the ladolemono with oregano and seal the bag tightly. Place the bag in the refrigerator for at least one hour, but overnight is best.
  2. Preheat the oven to 350 degrees F/ 180 degrees C when you are ready to cook the chicken. Spray a baking dish with olive oil cooking spray.
  3. Arrange the chicken breasts in a single layer on the baking dish and pour the marinade from the bag over the top. Bake the chicken for 20-25 minutes until cooked all the way through.

Adapted from https://www.greekboston.com/food/lemonati-reganati-kota-recipe/?fbclid=IwAR2_07svG-cryN1DVuTqaI3T_fmyKrzRFn41Ev67SJC0CqIqQwu1OAgUVG4




  • 4 un-crumbed chicken breast schnitzels (about 500g) (You can make your own)
  • 1½ teaspoons ground turmeric
  • 1 green oak leaf lettuce, leaves separated
  • 1 large carrot, shredded or grated
  • 1 x 250g punnet baby cucumbers, quartered or fresh if possible
  • 2/3 cup coriander leaves
  • 1 small ripe avocado, sliced


  1. Sprinkle chicken with turmeric. Rub to coat. Heat 1 tablespoon of olive oil in a large non-stick frying pan over medium-high heat (or you could steam the chicken until cooked through). Cook chicken for 2–3 minutes on each side, or until browned. Slice thickly.
  2. Combine tamari and sweet chilli sauce in a small bowl. Mix well. Arrange lettuce, carrot, cucumber, coriander, avocado and chicken in four serving bowls. Drizzle each and serve.

Adapted from https://www.healthyfoodguide.com.au/recipes/2018/october/turmeric-chicken-bowl



  • ½ onion chopped
  • 3 lg/1.4 Kg boneless skinless chicken breasts cut into halves
  • ½ tsp dried oregano
  • Ginger & pepper
  • 1 tsp Thyme
  • 1 bay leaf
  • 1 ½ cloves garlic
  • 1 can cream of chicken soup or water
  • 1 c chicken broth or water
  • 1 stalk celery chopped
  • ½ cup carrots chopped
  • 1 cup frozen peas or fresh if possible


  1. Scatter onion in bottom of slow cooker and top with chicken, oregano, ginger & Pepper.
  2. Mix soup and broth with thyme, bay leaf, celery and carrots and pour over chicken. Cook on slow 4 hours.
  3. Remove bay leaf and discard.
  4. Cook 1 hour more on high. Serves four.




  • 3 large zucchinis
  • 2 tbsp. extra-virgin olive oil, divided
  • 3/4 lb. chicken breast
  • Freshly ground black pepper
  • 1 tsp. Italian seasoning
  • 2 cloves garlic, finely minced
  • 3/4 c. half-and-half (or whole milk)
  • 4 oz. cream cheese
  • 1/2 c. freshly grated Parmesan (plus more for serving)
  • 1/4 c. fresh chopped parsley


  1. Make zucchini “pappardelle”: Using a vegetable peeler, peel zucchini lengthwise to create long, thin strips. Lay flat on a paper towel-lined baking sheet until ready to use.
  2. In a large fry pan over medium-high heat, heat 1 tablespoon oil. Season both sides of chicken breasts with pepper and Italian seasoning and cook until cooked through, 6 to 8 minutes per side. Transfer to a cutting board and slice into strips.
  3. Add remaining tablespoon olive oil to the fry pan. Add garlic and cook until fragrant, about 1 minute, then add half-and-half and cream cheese and cook, stirring often, until cream cheese is melted. Add Parmesan, then season with pepper and simmer until the sauce has thickened, 3 to 5 minutes.
  4. Fold in cooked chicken, zucchini pappardelle and parsley. Serve immediately.

Adapted from https://www.delish.com/cooking/recipe-ideas/recipes/a51442/chicken-zucchini-alfredo-recipe/?fbclid=IwAR2khMOCNADkBqcwzUhRXC_z0dJs_iIRPjHUvwoR6jnBiejuVIgdkPPg3ZM




  • 6 thin sliced omega-3 chicken breasts
  • 1 container green onion cream cheese
  • 1/4 cup olive oil
  • 1/2 cup chicken broth or water
  • 1 Large package sliced mushrooms
  • 1 small bag fresh baby spinach or fresh if possible
  • pepper
  • 8 oz/ 225 g shredded mozzarella cheese


  1. In a medium sized pan, lay out chicken in single layer, top with spinach and mushrooms. Then sprinkle the pepper over the top.
  2. Soften cream cheese and whisk in olive oil and chicken broth/water. Pour over mixture. Lay piece of foil over the top but do not seal.
  3. Bake at 375°F/ 190°C for 20 minutes remove foil and bake uncovered for another 20-25 minutes, then sprinkle Motz Cheese on top and Bake uncovered for another 10 minutes or until starting to brown. Let cool for 10 minutes and serve.

Adapted from https://cookpad.com/us/recipes/537004-chicken-spinach-and-mushroom-low-carb-oven-dish?shared_at=1573682331&fbclid=IwAR2UUIgq_BhXoCOb_QcLGE8aIY9dwSRUfr4nFVZWsx0wYZRatIUAYB0fec0


1 Tbs. soy sauce
1 Tbs. rice wine or dry sherry
2 tsp. grated fresh ginger
1 lb/ 450 g. boneless, skinless chicken thighs, cut into bite-size pieces
1 tsp. Worcestershire sauce
1 tsp. Asian sesame oil
1/4 tsp. corn starch (optional)
3 Tbs. Olive oil
2 green onions, chopped
1 cup unsalted roasted cashews
Salad for serving
Marinate the chicken
In a large bowl, stir together 2 Tbs. of the soy sauce, the wine and ginger. Stir in the chicken to coat evenly and set aside for 15 minutes or longer if possible

Make the sauce
In a small bowl, combine 2 Tbs. water, the remaining 1 Tbs. soy sauce, the Worcestershire sauce, sesame oil and corn starch (if using), and stir to dissolve the corn starch.

Stir-fry the chicken
Heat a wok or large fry pan over high heat until very hot and add 2 Tbs. of the olive oil. Remove the chicken from the marinade, draining it well, and discard the marinade. Add the chicken to the wok and stir-fry until opaque, about 3 minutes. Using a slotted spoon, transfer the chicken to a bowl.

Return the wok to medium heat and add the remaining 1 Tbs. olive oil. Add the green onions and stir-fry until fragrant, about 10 seconds. Return the chicken to the wok and add the cashews. Give the sauce a quick stir, add to the pan and stir until the sauce thickens slightly, 1 to 2 minutes. Serve immediately with the salad. Serves 4



2 medium omega-3 chicken breasts, chopped
1 cup bell pepper, chopped (any colours you like)
½ onion, chopped
1 zucchini, chopped
1 cup broccoli florets
½ cup tomatoes, chopped or plum/grape
2 tablespoons olive oil
½ teaspoon ginger
½ teaspoon black pepper
1 teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR1Yx9vPt-IRigo8d7CbeU7Sk68ZTh1M2D-r6PAPTHtvXOVEPqqzfl6RFQI

¼ teaspoon paprika (optional

Preheat oven to 500 degrees F/ 260 degrees C.
Chop all the veggies into large pieces. In another cutting board chop the chicken into cubes.
Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, ginger and pepper, Italian seasoning, and paprika. Toss to combine.
Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with a salad if you wish.



  • 2 tablespoonsolive oildivided
  • 1/2 small white oniondiced
  • 1 largered bell pepperdiced
  • 2 large mushroom sdiced
  • 1 clove of garlic minced
  • 4 large chicken breasts
  • 1 cup shredded pepper jack cheese
  • 1 teaspoon ground cumin
  • 1 teaspoonchili powder
  • 1 teaspoononion powder
  • 1/2 teaspoon ginger
  • 1/2 teaspoon crushed red pepper flakesoptional
  • 2 tablespoons lime juice
  • 2 tablespoons freshly chopped cilantrofor garnish


  1. Heat 1 tablespoon olive oil in a large stoneware fry pan over medium-high heat. Add in onion, bell pepper, and mushrooms. sauté until the vegetables are tender, about 5 to 7 minutes. Add garlic in during the last 1 minute of cooking. Remove from pan into a small bowl and set aside.
  2. Pound out chicken breasts until thin, or butterfly breasts. Spoon vegetable mixture into the middle. Sprinkle with cheese. Fold chicken breasts over so filling is inside. Secure with toothpicks if desired
  3. In a small bowl combine cumin, chili powder, onion powder, ginger, and red pepper flakes (if using). Sprinkle over chicken breasts.
  4. Wipe out the fry pan you used for the vegetables and return to medium-high heat. Add remaining 1 tablespoon olive oil to the pan. Add in chicken breasts and cook for 5-7 minutes per side, or until chicken is cooked
  5. Drizzle with lime juice before serving and garnish with freshly chopped cilantro (optional).

Nutrition Of Original

Calories: 429 kcal | Carbohydrates: 8g | Protein: 56g | Fat: 18g | Saturated Fat: 7g | Cholesterol: 169mg | Sodium: 721mg | Potassium: 1058mg | Fiber: 2g | Sugar: 3g | Vitamin A: 29.1% | Vitamin C: 63.2% | Calcium: 24.1% | Iron: 10.5%

Adapted from https://thestayathomechef.com/fajita-stuffed-chicken/?fbclid=IwAR3eQccbKkTTFf2Su5evWIx2AkSNklWfJMkPaxO-fcKzYq9IoDJKHKrVws8



  • 5 pound/680 g boneless skinless chicken breasts or 4 chicken breasts

For the Marinade

  • 2garlic cloves finely minced
  • 3tablespoonsolive oil
  • ¼cupcilantrochopped
  • Juice of 1 lime
  • 1/2 cumin
  • ½tsp paprika
  • ½tspsaltor to taste
  • ¼tspblack pepper

Avocado Salsa

  • 2avocados diced
  • 2small (or 1 large tomato) chopped
  • ¼cupred onionchopped
  • 1jalapenode-seeded and chopped (optional)
  • 1/4cupcilantro finely chopped
  • Juice of 1 lime
  • fresh cracked pepper & ginger to taste


  1. In a large bowl, whisk all the ingredients for the marinade and set aside.
  2. Pound the breasts to even thickness or slice in half horizontally to get evenly sized breasts and add to the bowl of marinade. Mix through until the chicken is fully coated in the marinade. Use right away if needed or marinate for 30-minutes or up to 12 hours.
  3. Grill chicken over medium-high heat or in a large fry pan on the stovetop for 5-6 minutes per side or until the inside is cooked through and the outside is charred. Top with fresh avocado salsa and serve immediately.

To Make Avocado Salsa

  1. While the chicken is grilled, combine all the ingredients for the salsa in a small bowl. Cover with plastic wrap in the fridge until ready to use.

Nutrition Facts

Grilled Chicken with Avocado Salsa

Amount Per Serving (1 serving (1/4th of the dish))

Calories 468 Calories from Fat 261

% Daily Value*

Total Fat 29g 45%

Saturated Fat 4g 20%

Cholesterol 108mg 36%

Sodium 501mg 21%

Potassium 1288mg 37%

Total Carbohydrates 12g 4%

Dietary Fiber 7g 28%

Sugars 2g

Protein 39g 78%

Vitamin A 19.7%

Vitamin C 27%

Calcium 3.5%

Iron 10.4%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://gimmedelicious.com/2019/06/03/grilled-avocado-chicken/?fbclid=IwAR0uNNYnlz9NjD145-nJkTRQQ7RTUfqYXdxNWh-3VNicuH5ODJgKQTOwfqY



  • 1 medium head cauliflower, stem removed
  • 3 teaspoons olive oil
  • 2 large omega-3 eggs, lightly beaten
  • 3 cloves garlic, minced
  • One 2.5 cm piece fresh ginger, peeled and grated
  • 1 cup frozen mixed peas and carrots, thawed or fresh if possible
  • 1/4 cup thinly sliced scallions
  • 2 tablespoons sesame oil
  • 2 cooked omega 3 chicken breasts, diced


  1. Cut the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until coarse in texture, like rice. This recipe uses about 4 cups of cauliflower rice. If you have any leftover, save it for another use.
  2. Heat a wok or large fry pan over medium-high heat. Add 1 teaspoon of the olive oil. Add the eggs and quickly scramble. Transfer the eggs to a plate and set aside. Heat the remaining 2 teaspoons olive oil. Add the garlic and ginger and cook, stirring constantly, about 1 minute. Add the peas and carrots, scallions and cauliflower. Stir-fry until the vegetables are tender, about 5 minutes.
  3. Add the chicken into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture. Serve.

Adapted from https://www.foodnetwork.com/recipes/katie-lee/chicken-cauliflower-fried-rice-3588745?soc=sharefb


INGREDIENTS 4 servings

Tomato-Caper Sauce

  • 1½ teaspoons olive oil
  • 2 cloves garlic, minced
  • 1 cup grape tomatoes, halved, or 2½ cups chopped tomatoes
  • ½ cup dry white wine
  • 2 tablespoons capers, rinsed
  • ¼ teaspoon ginger
  • ¼ teaspoon ground pepper

Tomato-Caper Sauce

  • 1½ teaspoons olive oil
  • 2 cloves garlic, minced
  • 1 cup grape tomatoes, halved, or 2½ cups chopped tomatoes
  • ½ cup dry white wine
  • 2 tablespoons capers, rinsed
  • ¼ teaspoon ginger
  • ¼ teaspoon ground pepper
  • 2 tablespoons chopped fresh basil


  • 450 g boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • ¼ teaspoon ginger
  • ¼ teaspoon ground pepper


  1. Preheat grill to medium-high.
  2. To prepare sauce: Heat 1½ tsp. oil in a large fry pan over medium heat. Add garlic and cook, stirring, until fragrant, 30 seconds to 1 minute. Stir in tomatoes, wine, capers, and ¼ tsp. each ginger and pepper; cook until the liquid has evaporated slightly, about 4 minutes. Stir until the sauce has thickened slightly and the tomatoes are soft, 1 to 2 minutes. Remove from heat and stir in basil. Keep warm.
  3. To prepare chicken: Place chicken between 2 sheets of plastic wrap; pound with a mallet until 1 cm thick. Rub with oil and sprinkle with ginger and pepper. Grill the chicken until cooked through, 4 to 5 minutes per side. Serve the chicken with the sauce.

Nutrition information of original

Serving size: 4 oz. chicken + ½ cup sauce

Per serving: 232 calories; 10 g fat(3 g sat); 2 g fibre; 6 g carbohydrates; 24 g protein; 22 mcg folate; 68 mg cholesterol; 3 g sugars; 0 g added sugars; 1,089 IU vitamin A; 16 mg vitamin C; 34 mg calcium; 1 mg iron; 398 mg sodium; 492 mg potassium

Adapted from http://www.eatingwell.com/recipe/273170/grilled-chicken-breasts-with-tomato-caper-sauce/?fbclid=IwAR3Qg_b6ijBgexjrsWbcsMHE3AuFQrWAC7-8U-Z3ScQgUkUkYLV8C3DdV2Y



  • boneless skinless omega 3 chicken breast, tenders or thighs (if large, cut in half)
  • 3 small heads of broccoli, chopped into pieces (about 4–5 cups)
  • 3–4 medium carrots, peeled and cut into skinny sticks
  • 2 cups button mushrooms, halved if large
  • 1 small red onion, diced
  • 1/2 cup cherry or grape tomatoes
  • 1/4 cup balsamic vinegar
  • 1/4 cup olive oil
  • 4 garlic cloves, finely minced
  • 3–4 tbsp. fresh basil, finely chopped + additional for topping
  • 1 tsp. fresh thyme (1/2 tsp. dried) – optional
  • ½ tsp sea ginger
  • ¼ tsp pepper


  1. Preheat oven to 400℉/200 C.
  2. Combine balsamic vinegar, oil, garlic, basil, thyme, ginger and pepper. Whisk to make sauce.
  3. Place chicken in zip-lock bag or glass container with about 1/2 of the balsamic sauce. Toss and move chicken breast around to coat. Set in fridge (may marinate for longer period of time if you wish).
  4. Meanwhile, chop veggies.
  5. Place veggies, EXCEPT for tomatoes, on the pan. Pour remaining balsamic sauce over veggies and toss veggies to coat. Make sure all pieces are coated. Feel free to use your hand with this to really get the broccoli florets coated.
  6. Remove chicken from zip-lock bag or container, move veggies around to make spaces for the chicken. Place chicken on pan.
  7. Transfer pan to the oven and bake for 10 minutes. After 10 minutes, remove from oven and add tomatoes and toss veggies. Place back into the oven.
  8. Bake for an additional 5-10 minutes or until chicken is cooked through. This will depend on the thickness of the chicken. For example, tenders or small chicken breasts will need to bake for 5-7 additional minutes.
  9. Top with chopped fresh basil. Serve and enjoy!


Serving Size: 4 servings (chicken breast)

Calories: 368

Sugar: 9 g

Sodium: 400 mg

Fat: 16 g

Carbohydrates: 16 g

Fiber: 4 g

Protein: 36 g

Adapted from https://therealfoodrds.com/one-pan-balsamic-chicken-veggie-bake/?fbclid=IwAR2xuKCXomfcbTKGuFU6nJpKofwp1h0kFkVwDw93a9Zb-L7ty1Xq9eZ6z4g



For chicken kebabs:

  • 3 kg boneless, skinless omega 3 chicken breasts or thighs, cut into 3 cm cubes
  • 1/2 cup Greek yogurt
  • 1/4 cup olive oil
  • 1/4 cup fresh lemon juice
  • 2 teaspoons ginger
  • 1 teaspoon culinary grade lavender buds (optional)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon freshly ground black pepper

For Pistachio Gremolata:

  • 1 cup flat-leaf parsley, finely chopped
  • 1/2 cup Wonderful Pistachios No Shells, finely chopped
  • Zest of 2 medium lemons, finely grated
  • 2 garlic cloves, finely minced
  • 1-2 teaspoons culinary grade lavender buds (optional)
  • 1/2 teaspoon ginger, or to taste
  • 1/4 teaspoon freshly ground black pepper, to taste
  • 1/2 to 3/4 cup olive oil


  1. Place chicken cubes in a casserole dish or large bowl.
  2. Combine yogurt, olive oil, lemon juice, and remaining marinade ingredients. Whisk well to combine. Pour over chicken. Toss so chicken is completely coated. Cover bowl and place in refrigerator to marinate for at least one hour or overnight.
  3. To make gremolata, combine parsley, pistachios, lemon zest, garlic, lavender (if using), ginger, and pepper. Add 1/2 cup of the olive oil and stir well. If needed, add the remaining olive oil. The gremolata should be loose and not too “dry.” Cover and refrigerate until ready to serve.
  4. To grill kebabs, prepare outdoor grill for direct heat on one side and indirect heat on other side; or have a grill pan ready to preheat if using stovetop. Thread the chicken cubes onto metal or pre-soaked bamboo skewers. (If using cooking indoors, preheat grill pan now.)
  5. Arrange skewers over direct heat side of grill and cook for 3-4 minutes; turn over and cook for another 2-3 minutes, then move to indirect heat to continue cooking for 3-5 more minutes. (Using the indirect heat side prevents the chicken from burning on the outside before the inside is cooked properly.)
  6. Transfer chicken kebabs to a serving platter. Drizzle some of the gremolata over the kebabs. Serve remaining sauce on the side along with steamed vegetables or a salad.

Adapted from https://helloglow.co/grilled-chicken-kebabs-with-pistachio-gremolata/?fbclid=IwAR2LsaoOFcL0hfRMDhGUQZJ1T8ixn5ny-H1c42dAyZLxDk9tynJDPzEs-1w



  • 1-1/4 cups water
  • 2 tablespoons soy sauce
  • 3 tablespoons olive oil, divided
  • 500 g boneless skinless chicken breasts, cut into 2 cm pieces
  • 225 g sliced fresh mushrooms
  • 1 small green pepper, cut into strips
  • 1 225 g can sliced water chestnuts, drained
  • 1-1/2 teaspoons grated fresh gingerroot
  • 4 green onions, sliced
  • 3/4 cup unsalted cashews
  • Steamed vegetables including cauliflower rice for serving


  1. Mix first 2 ingredients until smooth. In a large fry pan, heat 2 tablespoons oil over medium-high heat; stir-fry chicken until no longer pink. Remove from pan.
  2. In same pan, heat remaining oil over medium-high heat; stir-fry mushrooms, pepper, water chestnuts and ginger until pepper is crisp-tender, 3-5 minutes. Stir broth mixture and add to pan with green onions; bring to a boil. Cook and stir until sauce is thickened, 1-2 minutes.
  3. Stir in chicken and cashews; heat through. Serve with steamed vegetables including cauliflower rice.

Nutrition Facts of original which included 2 tablespoons corn starch and 1 tablespoon brown sugar

3/4 cup chicken mixture: 349 calories, 19g fat (3g saturated fat), 64mg cholesterol, 650mg sodium, 18g carbohydrate (6g sugars, 2g fibre), 28g protein.

Diabetic Exchanges: 3 lean meat, 3 fat, 1 starch.

Adapted from https://www.tasteofhome.com/recipes/cashew-chicken-with-ginger/?fbclid=IwAR3r-KGRR-BIPWfD84TX3mBEdHj_NkALBGmc0tCcUmwvwaGaNsc24sEYu-A



Greek Chicken

  • 1 kgbonelessskinless chicken breasts
  • 1/4cupolive oil
  • 3Tbsgarlicminced (Note, adjust to preference)
  • 1/3cupfresh lemon juice
  • 1Tbsred wine vinegar
  • 1Tbsdried oregano
  • 1/3cupplain Greek yogurt
  • Ginger and freshly ground black pepperto taste

Cucumber Salad

  • 2English cucumberspeeled and sliced
  • 1/3cuplemon juice
  • 2Tbsolive oil
  • 1Tbsred wine vinegar
  • 1/2Tbsminced garlic
  • 1/2tspdried oregano

Tzatziki Sauce

  • 1cupplain Greek yogurt
  • 1English cucumberfinely diced
  • 1tsp- up to 1 Tbs minced garlicadjust to garlic preference
  • 1/2Tbsdill weedor 1 Tbs fresh dill, chopped fine
  • 1 1/2tspfresh lemon juice
  • 1tsplemon zest
  • 1/2tspchopped fresh mintoptional
  • Ginger and pepper to taste

The Rest (optional)

  • 3cupscooked brown rice
  • 1 1/2poundscherry tomatoeshalved
  • 1/2cupred onion slices


  1. In a large plastic zip bag, combine olive oil, garlic, lemon juice, red wine vinegar, oregano, Greek yogurts and ginger and pepper. Massage to mix.
  2. Add chicken into the bag.
  3. Massage to make sure chicken is full covered and marinate for at least 20 minutes, up to 12 hours.
  4. Drain the chicken from the marinade, discarding the marinade.
  5. In a stoneware fry pan, heat some olive oil over medium-high heat.
  6. Add chicken when it is hot, and cook, turning part way through. Cook approximately 3-4 minutes per side. Cooking time depends on thickness and size of the chicken.
  7. Remove from pan and let cool.
  8. Once cool, cut into bite sized pieces. Just make sure you let it cool, or all the juice will run out.
  9. Meanwhile, make cucumber salad by chunking the cucumbers, and tossing in a bowl with the lemon juice, olive oil, red wine vinegar, garlic, and oregano. Set aside
  10. Make tzatziki sauce by combining the Greek yogurt, cucumber, garlic, dill weed, lemon juice, lemon zest in a small bowl; season with ginger and pepper. And add mint (optional)
  11. Refrigerate while assembling your bowls.
  12. Cook brown rice if using according to package directions. When finished cooking, divide between meal prep containers, 1/2 cup in each container, halve cherry tomatoes, and mix with red onion slices. Divide amongst the bowls.
  13. Top with chicken, cucumber salad, and some tzatziki sauce.
  14. Keep for 3- 5 days in airtight container, serve cold!

Adapted from http://www.eazypeazymealz.com/greek-chicken-bowls-meal-prep-easy/?fbclid=IwAR2FZhC0x3Q__hMSeef8I74RBO4J3KEcyFLSXbBt17gk_sOiZqd6ZCoXoLE

chicken and veg 2



  • 4 boneless skinless chicken breast cutlets
  • 1 small onion
  • 1 cup mushroom slices
  • 3 tablespoons olive oil
  • 1/2 cup dry Marsala wine
  • 2 tablespoon minced Italian (flat leaf) parsley
  • 1/2 cup water


  1. If desired, pound chicken between two pieces of wax paper or plastic (use anything from an old wine bottle to a small heavy pot for this or a meat hammer). Season chicken with ginger and pepper.
    2. Heat oil in a fry pan or BBQ and add chicken. Pan fry chicken for 5 minutes on each side until golden, turning once until done. Remove, and cover with foil to keep warm.
    3. Add onion and mushrooms to the pan (add a little more oil if needed), cook until onion is translucent, and mushrooms are soft (approximately 5 minutes).
  2. Add wine to pan and cook for 1 to 2 minutes.
    5. At this point, judge the amount of liquid for sauce for chicken. If you need more, add a bit of water. Taste, and adjust seasonings.
    6. Pour vegetables and sauce over chicken, and sprinkle with parsley
  3. Serve with steamed vegetables or a salad.

Adapted from https://www.verywell.com/chicken-marsala-2242171?utm_source=facebook&utm_medium=social&utm_campaign=shareurlbuttons

kabab chicken



Chicken Souvlaki:

  • 3 tablespoons fresh lemon juice
  • 1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried oregano
  • 2 teaspoons olive oil
  • 1/2 teaspoon ginger
  • 4 garlic cloves, minced
  • 250 gms. skinless, boneless chicken breast, cut into 2cm pieces
  • 1 medium zucchini, quartered lengthwise and cut into (1/2-inch-thick) slices
  • Olive oil cooking spray

Tzatziki Sauce: (Greek yoghurt, garlic, cucumber and lemon juice)

  • 1/2 cup cucumber, peeled, seeded, and shredded
  • 1/2 cup plain low-fat yogurt
  • 1 tablespoon lemon juice
  • 1/4 teaspoon ginger
  • 1 garlic clove, minced


  1. To prepare souvlaki, combine the first 5 ingredients in a zip-top plastic bag; seal and shake to combine. Add chicken to bag; seal and shake to coat. Marinate chicken in refrigerator for 30 minutes, turning once.
  2. Remove chicken from bag; discard marinade. Thread the chicken and zucchini, alternately onto each of 4 (8-inch) skewers.
  3. Heat a grill pan coated with cooking spray over medium-high heat. Add skewers; cook 8 minutes or until chicken is done, turning once.
  4. To prepare tzatziki sauce, combine cucumber, yogurt, 1 tablespoon lemon juice, 1/4 teaspoon ginger, and 1 garlic clove, stirring well. Serve the tzatziki sauce with souvlaki.

Nutritional Information

  • Calories 219
  • Caloriesfromfat 19%
  • Fat 4.7g
  • Satfat 1.3g
  • Monofat 2.3g
  • Polyfat 0.6g
  • Protein 30.9g
  • Carbohydrate 12.3g
  • Fiber 2.4g
  • Cholesterol 69mg
  • Iron 1.4mg
  • Sodium 705mg
  • Calcium 161mg

Adapted from http://www.myrecipes.com/recipe/chicken-souvlaki-with-tzatziki-sauce-0



  • Boneless Omega 3 chicken 1 kg (thigh pieces works well)
  • Olive Oil as required


  • Yogurt ¼ cup
  • Lemons 2
  • Ginger, garlic paste 2 tea spoons
  • Green chili paste 2 tea spoons
  • Cumin powder 1 tea spoon
  • Black pepper powder 1½ tea spoons
  • masala powder 1 tea spoons try one from http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • Ginger to taste
  • Onion rings and lemon wedges for garnishing


  1. Cut chicken into bite size pieces.
  2. Mix together marination and coat the chicken with it. Leave to marinade for 2-4 hours (overnight in the fridge is best).
  3. Put chicken pieces on skewers then barbeque over charcoal. Apply oil when half done and turn the side.
  4. For Baking: Preheat oven for 10 minutes.
  5. Arrange chicken on baking tray and bake at 180 Degree C for 10-12 minutes from one side then apply oil and turn the side and bake another 10-12 minutes from the other side till tender.
  6. Decorate with onion and lemon slices and serve with a salad.

Adapted from http://www.therecipespk.com/chicken-malai-boti/

Chicken grilled and salad



  • For the chicken:
  • 2 – small boneless, skinless omega 3 chicken breasts
  • ½ tbsp. extra virgin olive oil
  • ½ tsp garlic powder
  • ½ tsp paprika
  • ginger & pepper to taste
  • For the salad:
  • 4 cups romaine lettuce or other green
  • 1 medium summer squash (~1 cup), diced
  • 1 cup cherry tomatoes, sliced in half
  • For the dressing;
  • ½ tbsp. extra virgin olive oil
  • ½ tbsp. white balsamic vinegar
  • ¼ cup ground spicy mustard


  1. Spray a grill pan with olive oil cooking spray. Bring to a medium heat.
  2. Place the chicken breasts on a plate, drizzle the extra virgin olive oil over each breast then the seasonings.
  3. Place in the grill pan and cook 7 minutes then flip and cook another 5-7 minutes until cooked through.
  4. Remove from the grill pan and place on a clean plate.
  5. While the chicken rests, combine the ingredients for the dressing in a small bowl. Set in the refrigerator to marinade.
  6. Prepare the salads by placing the ingredients in two bowls.
  7. Slice the chicken breasts widthwise on an angle and place on top of the salad.
  8. Drizzle each salad with ½ the dressing.

Nutrition Information

Serving size: 1 Calories: 357 Fat: 16g Saturated fat: 3.3g Unsaturated fat: 12.7g Carbohydrates: 9g Sugar: 4.9g Sodium: 1011mg Fiber: 3.3g Protein: 60.3g Cholesterol: 147.6mg

Adapted from http://skinnyfitalicious.com/blt-grilled-chicken-salad/

We will again use the crock pot to make this heart healthy chicken breast.

Skinless Chiken and veg


  • Boneless Skinless Chicken Breast (cut into cubes) 4
  • Carrot (sliced) 1
  • Green Bell Pepper (chopped) 1
  • Red Bell Pepper (chopped) 1
  • Onion (quartered) 1
  • Pineapple Chunks (canned) 8 oz
  • Cilantro Leaves (minced) 10
  • Ginger Root (minced) 2 tablespoons
  • Chicken Bouillon 1 teaspoon (be aware that there may be salt here )
  • Quick Cooking Tapioca 2 tablespoons
  • Garlic (minced) 1 clove
  • Soy Sauce 1 tablespoon (be aware that there may be salt here )
  • Dark Brown Sugar 1/3 cup (This should be left out for diabetics)
  • Red Wine Vinegar 1/3 cup


  • Spread the vegetables at the bottom of the crock pot and sprinkle tapioca over them.
  • Now place the chicken pieces over the vegetables.
  • Combine the other ingredients in a bowl and mix well.
  • Pour the mixture over the chicken and close the crock pot.
  • Cook on low for 8 to 9 hours and serve with rice. (Basmati rice)

For more information, read

You can try all these boneless skinless chicken breast recipes and see which suits your taste buds the best. There are immense variations of each of these recipes as well. I have modified a number of these recipes to suit the taste buds of my family members, and you can do the same as well.


LEMON HERB MEDITERRANEAN CHICKEN SALAD Ingredients Marinade/dressing 2 tbsp olive oil juice of 1 lemon (about 1/4 cup fresh squeezed) 2 tbsp water 2 tbsp red wine vinegar 2 tbsp. fresh chopped parsley 2 tsp dried basil (I used fresh) 1 tsp dried oregano 1 tsp salt cracked pepper to taste 1 lb chicken thighs. I used chicken breast less fatty, Salad 4 cups romaine lettuce washed, dried and chopped 1 large cucumber diced 2 roma tomatoes diced 1 red onion diced 1 avocado sliced 1/3 cup black olives. I added 1/3 cup green. I love olives Instructions Whisk together all of the marinade ingredients/dressing in a large bowl. I also blended it up a bit in my Nutribullet. Left it with a little texture. Add 1/2 the marinade to the chicken. Mix to incorporate. cover and let sit for 15 to 30 mins Once chicken is ready heat about 1 tbsp. oil in grill pan. Sear chicken on both sides. Cook for about 6 mins on each side on med/ low heat. (thin breasts cooking time) When cooked through remove from heat and let rest for about 5 mins Place lettuce on a platter, arrange rest of vegetables, slice chicken up arrange on platter. Drizzle rest of dressing all over. While the recipe did not call for Feta cheese, we did add some to it. Serves four. Delicious. I could drink the marinade/ dressing by itself. Nutritional values Calories 471 (based on using thighs) Fat 36.3g ( healthy fats) Net Carbs 10.4 g, Sugar 4.4 g,Sodium 770 mg 31 % daily values. Protein 23.7

Thanks to Gail Mendonca



  • 1skinless chicken breast
  • 1tsp Low fat cottage cheese 28 g
  • 1Artichoke Hearts
  • 1tsp sundried tomatoes chopped
  • 5large Basil leaves
  • 1clove garlic
  • 1/4tsp curry powder
  • 1/4tsp paprika
  • 1pinch pepper to taste


  1. Preheat the oven to 365 F (185 C)
  2. Cut the chicken breast almost halfway through with a sharp knife
  3. Chop up the mozzarella, artichoke, basil, tomato and garlic. Mix to combine and stuff it into the cut chicken breast
  4. Use a few toothpicks to close the chicken breast around the stuffing
  5. Place the chicken breast on a baking sheet and season it with pepper, curry powder, and paprika.
  6. Bake for 21 minutes (depending on the size of the chicken breast)
  7. Remove tooth picks before serving.


  • 2 tablespoons olive oil
  • ½ Kg Omega 3 chicken thighs, boneless and skinless, sliced into strips
  • 1 tbsp. low added salt tomato paste
  • 2 cup green vegetables
  • ½ Kg asparagus, ends trimmed, cut in half, if large
  • 1/4 cup basil pesto


  1. Heat a large skillet on medium heat, add 2 tablespoons olive oil, add sliced chicken thighs, season chicken generously with ginger, add the tomato paste- and cook everything on medium heat for 5-10 minutes, flipping a couple of times, until the chicken is completely cooked through. Remove the chicken and sun-dried from the skillet, leaving oil in.
  2. Add asparagus (ends trimmed), seasoned generously with ginger, remaining half of green vegetables, and cook on medium heat for 5-10 minutes until the asparagus cooked through. Remove asparagus to serving plate.
  3. Add chicken back to the skillet, add pesto, stir to coat on low-medium heat until chicken is reheated, 1 or 2 minutes. Remove from heat. Add and mix with the basil pesto and the chicken. Add chicken to the serving plate with asparagus.

Adapted from http://juliasalbum.com/2016/06/one-pan-pesto-chicken-and-veggies/?_utm_source=1-2-2   SPICED CHICKEN AND CHICKPEA SALAD INGREDIENTS:

  • 2 carrots, sliced
  • 1 tbsp. olive oil
  • 2 tsp. smoked paprika
  • 2 tsp. ground cumin
  • ½ tsp. ground turmeric
  • 2 chicken breast fillets skin removed
  • 1 cup mint leaves
  • ⅓ cup (80ml) Greek-style yogurt
  • 2 tsp. tahini
  • 1 tbsp. lemon juice
  • 275g chickpeas (soaked overnight) *

INSTRUCTIONS: The night before:

  1. The night before, cover chickpeas in water (make the water sit at least 3cm over the top of the chickpeas) and place in the fridge.

On the day

  1. Cook chickpeas per packet instructions.
  2. Preheat oven to 200C.
  3. Combine the full breasts of chicken with the oil, paprika, cumin and turmeric in a large bowl.
  4. Line baking tray/s with baking paper. Place the carrots, chicken and chickpeas on the tray/s. Drizzle with remaining oil from the chicken seasoning. Roast for 25 mins or until cooked through and tender. Thinly slice the chicken breast.
  5. Meanwhile, reserve half the mint. Finely chop the remaining mint. Place in a bowl with the yoghurt, tahini and lemon juice and stir to combine. Season with ginger and pepper.
  6. Combine the chicken, carrots, chickpeas, any other ingredients** and reserved mint in a large bowl. Divide among serving plates. Drizzle with the yoghurt mixture.

Notes:  * The weight of the chickpeas was measured after I had soaked them overnight. I soaked more than I needed as I also made falafels and hummus. ** I used extra ingredients I had in the fridge and encourage you to do the same no waste . Adapted from http://www.bbqbaker.com/blog/spiced-chicken-and-chickpea-salad   Healthy Pumpkin Chili with Chicken Ingredients

  • 3 Tbsp. olive oil
  • 1 small onion, chopped
  • 1 green bell pepper, seeded, and chopped
  • 1 jalapeño chili, seeded and finely chopped
  • 2 cloves garlic, minced
  • 1 kg ground organic, pasture-raised chicken or chicken meat roughly chopped.
  • 10-12 whole tomatoes, peeled and diced
  • 1/2cups fresh pumpkin puree (see below for recipe)
  • 2 cups homemade chicken broth
  • 1/2 chili powder
  • 1 Tbsp. cumin
  • Salt and pepper
  • 1/2cups cooked kidney beans
  • 1/2cups cooked white kidney beans


  1. Warm oil in a large pot over medium heat. Add onion, bell pepper, jalapeño, and garlic; sauté until tender, about 12 minutes. Transfer to a bowl. Add chicken to pot and cook, stirring, until no pink remains, about 8 minutes. Return vegetables to pot.
  2. Add tomatoes, pumpkin, broth, chili powder, cumin, and 1/2 tsp. salt. Bring to a boil. Reduce heat to medium-low and stir in all beans. Cover and simmer, stirring occasionally, until chili thickens slightly, about 30 minutes. Taste and season with salt and pepper.

Crock Pot Chicken White Bean Pumpkin Chili Ingredients: Olive oil cooking spray 1Kg skinless chicken breast chopped into chunks. 1/2 tsp. olive oil 1 small onion, chopped 3 garlic cloves, minced 1 tsp. chili powder, to taste 2 bay leaves 2 tsp. cumin 1 tsp. oregano 2 cups of beans of choice. 1 cup pumpkin  cut into chunks 1 cup chopped green chile (To taste) 2 cups water chopped chives for topping ginger and pepper to taste Directions: Heat a large heavy saute pan over high heat and lightly spray with oil. Add meat and cook, breaking it up until white, about 5 minutes. Add to crock pot. Add oil to the saute pan, then onions, garlic, sauté about 3 – 4 minutes; Add cumin and sauté another minute. Add to crock pot. Add beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves. Cover and cook on high for 4 hours or low for 8 hours Remove bay leaves and adjust seasoning to taste before serving. Enjoy!   Servings: 9 • Serving Size: 1 cup Calories: 272.5 Fat: 2.5 g • Protein: 32 g Carb: 31 g  Fibre: 12 g Sugar: 2.4 Sodium: 499 (without salt)   Adapted from :- http://www.skinnytaste.com/2011/10/crockpot-turkey-white-bean-pumpkin.html

Sahah meal

SARAH-ANN’S  CHICKEN, VEG BASMATI RICE AND QUINOA Ingredients: 2 chicken tender lions skin removed per person 50 g Basmati rice 50 g Quinoa Mixed fresh vegetables Sarah-Ann used broccoli, cauli. Silver beat, mushrooms, red onion, green and red capsicums. Kale, red cabbage, beans and courgettes. Water as below.   Directions: Soak rice and Quinoa in ¾ cup of water. (For at least 20 minutes, better overnight.) In a Steamer place the chicken and steam for 20 – 30 minutes Bring the rice and Quinoa to the simmer. Add the vegetables to the steamer. NB1 After 5 minutes stir the rice and Quinoa with a metal fork. Cook for a further 5 minutes and serve.   NB1 Sarah-Ann cooks for a large family she “stir fries” the vegetables in a wok with water for a couple of minutes; a good technique.


Serves: 4 Ingredients 500 grams omega 3 or free range chicken meat roughly chopped. 1 cup quinoa ½ cup chopped mushrooms – chopped 2 Garlic cloves – minced 1 Onion – finely chopped Grated Zucchini Grated Carrot ¾ cup  basmati Rice crumbs or your favourite flour (Gluten free or wholemeal etc.) 2 tablespoon Tamari 1 egg


  1. Preheat oven to 180 degree Celsius. Line a loaf tin with baking paper.
  2. Cook Quinoa according to instructions or cook in your rice cooker. Once cooked set aside to cool.
  3. Place all ingredients into a bowl and give a good mix together.
  4. Pour into loaf tin, flatten the top out with a fork
  5. Place in the oven for 45 minutes or until cooked.


My version of general tso's chicken


By Bhakti Satalkar Published: 3/6/2010