Chicken – Weigh Less With Jess

26 Oct

BRAISED CHINESE CHICKEN AND RADISH – PHASE 3

INGREDIENTS

200 grams of chicken breast
1 Chinese radish cut into large cubes
3 tablespoons tamari
3/4 cup chicken stock
1 teaspoon stevia
Piece of fresh ginger (about 1×1 cm in size)
1 tablespoon olive oil

DIRECTIONS

In a pot heat oil. Add ginger and fry a minute till fragrant. Add chicken, radish, tamari and stock. Cover and let simmer for minimum 30 mins.
Once liquid has reduced, chicken is cooked and radish has turned soft, turn off heat.

Makes 1 serving

By Helen Wu

By Jess Arroyo Chicken, Phase 3, Recipe

28 Sep

SWEET ‘N’ SOUR CHICKEN – PHASE 3

INGREDIENTS

500 grams of chicken breast
1 tablespoon fresh ginger strips
1 clove garlic
1/2 capsicum
1/2 onion
2 tablespoons tamari
5 tablespoons tomato paste or half can tomatoes
1/2 cup apple cider vinegar
1 tablespoon stevia
1 Tablespoon olive oil
1/2 cup beans

DIRECTIONS

In pan heat oil. Add ginger, garlic and onion
Add chicken.
Fry till browned.
Add beans and capsicum.
Add tomatoes, tamari and apple cider vinegar.
Simmer till heated well on medium heat.
Add stevia and turn heat off.Serve HOT with side salad or cauliflower rice.

Makes 2 serving

By Helen Wu

By Jess Arroyo Chicken, Phase 3, Recipe

15 Sep

TERIYAKI CHICKEN – PHASE 3

INGREDIENTS

200 grams of chicken
1/4 cup tamari soy
1/4 cup water
1 tablespoon dry mustard
1 teaspoon stevia
1 teaspoon grated fresh ginger
3 cloves garlic chopped

DIRECTIONS

Place chicken into deep bowl
Marinate by mixing all ingredients for at least an hour
Bake for 20 mins or till cooked thru.Serve with lettuce as wraps… tossed through Konjac noodles (slendier noodles) or on top of salad.

Serves 1

By Helen Wu

By Jess Arroyo Chicken, Phase 3, Recipe

14 Sep

CHICKEN & CABBAGE STIR FRY – PHASE 3

INGREDIENTS

3 chicken breast halves
1 teaspoon oil of your liking (coconut oil is best)
3 cups green cabbage, shredded
1/2 cup diced red bell peppers
1⁄2 teaspoon ground ginger
1 teaspoon garlic powder
1⁄2 cup water
Soy sauce to taste

DIRECTIONS

Cut chicken breasts into strips.
Heat oil in a frying pan.
Add chicken strips and stir fry over medium-high heat, turning constantly until done.
Add cabbage and red peppers and sauté 2 minutes until cabbage is crisp-tender.
Mix seasonings; add water and soy sauce, and mix until smooth.
Stir sauce into chicken/cabbage mixture.
Cook until sauce has thickened and chicken is coated, about 1 minute.
Refrigerate leftovers within 2 hours. If you have any left over that is wink emoticon
(You can add onions and red peppers to taste)

Serves 2

By Jennifer Bray

By Jess Arroyo Chicken, Phase 3, Recipe

08 Sep

FULLY LOADED CHICKEN AND VEGETABLE BAKE – PHASE 3

INGREDIENTS

400g chicken breast – sliced
500g frozen cauliflower
500g frozen broccoli
100g eye bacon – sliced
100g grated tasty cheese
Garlic – to taste
1 onion – sliced
2 Tblsp sour cream

DIRECTIONS

In a pot of boiling water, cook broccoli and cauliflower. Drain and set aside.
In a hot pan cook chicken, bacon, onion and garlic together until chicken is cooked.
In a large bowl place chicken mix and vegetables.
Add sour cream and stir together.
Place in a baking dish. Top with cheese.
Cook at 200 degrees celsius until golden brown on top

Serves 3

By Mel Wishart

By Jess Arroyo Chicken, Phase 3, Recipe

10 Aug

CHICKEN OR BEEF CAULIFLOWER PIZZA – PHASE 3

INGREDIENTS

1 head of cauliflower
1 head cauliflower – blended in food processor to resemble rice
1 egg
1/3 cup of goats cheese
dried herbs (of your choice)
Garlic powder
Homemade tomato sauce
Mushrooms
200grams chicken or beef

DIRECTIONS

Put pizza try in the oven and heat oven to around 200 degrees.
Cut up 1 head of cauliflower. Blitz in a whizzer until it looks like rice.
Cover with glad wrap and microwave for 5-6 mins.
Lay out on a tea towel to cool.
Once cooled, wrap it in the tea towel and squeeze it a lot.
When you think you’ve got all the water out of it, swap to a clean tea towel and keep squeezing.
(This step is realty important to stop the base from being soggy!!)
Transfer to a bowl and add an egg, 1/3 cup goats cheeps, some dried herbs (oregano etc), plus a little garlic powder.
Mix to form a dough, press out onto baking paper and slide paper onto roaching hot tray.
Cook for 35-40 mins until it’s golden brown. I then ditch the baking paper, flip over and cook for another 5-10 to get it extra crispy (but up to you!)
Top with homemade tomato sauce, cheese, tomato, mushroom, chicken and well, whatever the heck you like!
Bake for another 5-10 mins.
Tip – Fresh basil on top when it comes out the oven is a winner

Serves 1

By Kalya Harris‎

By Jess Arroyo Beef, Chicken, Phase 3, Recipe

07 Aug

CAJUN CHICKEN AND VEG ‘RICE’ – PHASE 3

INGREDIENTS

300g chicken breast – thinly sliced
1 head cauliflower – blended in food processor to resemble rice
Cajun seasoning – to taste
1Tblsp Coconut oil
Broccoli – cut into small florets
Onion – sliced
2tsp garlic
Cabbage – shredded

DIRECTIONS

Heat a wok or pan and add coconut oil
Add onion and chicken
Cook until chicken is sealed
Add garlic and Cajun seasoning
Add broccoli and cook until becoming tender
Add cabbage and mix through
Add ‘rice’ (cauliflower) and stir fry until all combined
Cook until ‘rice’ (cauliflower) is tender
Add a little water if needed.

Serves 2

By Mel Wishart

By Jess Arroyo Chicken, Phase 3, Recipe

24 Apr

FETA STUFFED CHICKEN BREAST WITH BUTTERED GREENS – PHASE 3

INGREDIENTS

150g chicken breast
20g marinated feta
1 cup spinach
1 cup green beans
1 cup broccolini
1 tsp butter
Salt and pepper to taste

DIRECTIONS

Step 1:
Create a pocket in the chicken breast and fill with feta. Use tooth picks to hold together. Place on oven tray and bake until cooked through.

Step 2:
Melt butter in a pan. Add broccolini and beans and sauté. Add small amount of water to avoid butter burning. When broccolini and beans are softening, add spinach and wilt. Season as you like.

Serves 1 – By Mel Wishart

By admin Chicken, Phase 3, Recipe

24 Apr

BAKED CHICKEN WITH ZUCCHINI, TOMATOES & ONION IN A ROSEMARY & LEMON DRESSING – PHASE 3

INGREDIENTS

4 zucchinis cut into 3cm sticks
2 red onions cut into small wedges
4 tomatoes roughly chopped
1 tin of chickpeas in their juice
8 sprigs of fresh Rosemary
800g chicken skinless breast or thigh, trimmed of fat, cut into pieces
1 lemon, zested and juiced

DIRECTIONS

For the Chicken

Step 1:
Preheat oven to 180 degrees C. Slice the ends off the zucchini and cut in half lengthways, then in half again. Then chop them into 3cm long sticks.

Step 2:
Prepare the other vegetables.

Step 3:
Scatter zucchini, onion, tomatoes, chickpeas and rosemary sprigs in an oven tray, add the lemon zest and juice of 1 lemon and gently toss. Top with the chicken pieces (pre-marinated in a spice rub if you like, as pictured) then add a pinch of salt and pepper.

Step 4:
Place in the oven and bake for 20-25 minutes or until the chicken is cooked through and the onion is soft.

Step 5:
Remove from oven and serve. So simple. So good.

Notes: Remove Zucchini for Phase 2. This recipe feeds a group/family

Serves 4 – By Marg Anderson

By admin Chicken, Dressings, Phase 3, Recipe