Finger-Lickin’ low-fat chicken
Chicken kebabs with butternut squash dip
SERVES 6
PREP 25 mins plus marinating
COOK 45 mins
·
6 skinless chicken breasts, cut into bite-sized
pieces
·
drizzle of olive oil
·
squeeze of lemon juice
·
flatbreads and lemon wedges, to serve (optional)
For the marinade
·
½ tsp each turmeric, ground cumin, ground
coriander and paprika
·
¼ tsp ground cinnamon
·
2 garlic cloves, crushed
·
½ tsp grated ginger
·
2 tbsp rapeseed oil
For the butternut dip
·
500g/1lb 2oz butternut squash, peeled, deseeded
and cut into 1cm cubes
·
2 tbsp rapeseed oil
·
1 garlic clove, crushed
·
1 tbsp tahini
·
juice 1 lemon
·
1 tbsp chopped parsley
Chicken
kebabs with butternut squash dip
Put all the marinade ingredients in a bowl
with 1 tsp salt. Add the chicken pieces, cover with cling film and chill for 30
mins-1 hr.
While the chicken is marinating, make the
dip. Heat oven to 200C/180C fan/gas 6. Put a large piece of foil on a baking
tray. Add the squash cubes, spoon over the oil and season well. Add the garlic
and wrap up the squash in the foil, seal like a parcel, then put in the oven
for 20 mins until tender.
Put the squash in a food processor with the
tahini and lemon juice, and blend until smooth. Season, if necessary, put in a
bowl and sprinkle with the parsley. Keep warm.
Thread the chicken pieces onto presoaked
wooden skewers and drizzle with olive oil. Heat a large frying pan and cook the
kebabs, a few at a time, turning until golden on all sides. Arrange the kebabs
on a baking tray and put in the oven for 5-10 mins until cooked through.
Sprinkle with lemon juice and a little salt. Serve with the dip, with
flatbreads and lemon wedges, if you like.
PER SERVING 257 kcals, protein 32g, carbs
7g, fat 11g, sat fat 1g, fiber 2g, sugar 4g, salt 1.0g
Guinea fowl tagine with chickpeas, squash & apricots
SERVES 6
PREP 20 mins
COOK 1 hr 20 mins
·
3 tbsp olive oil
·
2 guinea fowl, jointed like a chicken (ask your
butcher to do this or visit bbcgoodfood.com to watch a video showing how to
join a chicken)
·
2 onions, roughly chopped
·
2 garlic cloves, chopped
·
1 butternut squash or small pumpkin, peeled,
deseeded and cut into large chunks
·
1 tbsp Ras El Hanout
·
1 tsp ground cumin
·
1 tsp ground coriander
·
½ tsp ground ginger
·
1 large cinnamon stick
·
small squeeze of clear honey
·
large pinch of saffron, soaked in 1 tbsp boiling
water
·
juice 1 lemon
·
850ml/1½ pts chicken stock
·
400g can chickpeas, drained and rinsed
·
200g/7oz dried apricots
·
small bunch coriander
·
couscous or rice, to serve
Guinea
fowl tagine with chickpeas, squash & apricots
It's all too easy to go down the
traditional route with birds like guinea fowl or pheasant, particularly if you
don't cook them that often. However, they are just as suited to global dishes
like curries, or this tagine.
Heat the oil in a large, shallow flameproof
casserole dish. Season the guinea fowl pieces and brown them - in batches, if
necessary - then remove to a plate.
Fry the onions in the same dish until
softened, then add the garlic and squash, cooking for 1-2 mins. Tip in the
spices and cook for a few mins before adding the honey, saffron and lemon
juice. Pour in the chicken stock and the chickpeas.
Submerge the guinea fowl pieces in the
stock and add the apricots. Cover the dish and simmer everything very gently
for 50 mins-1 hr, until the fowl and squash are both tender. Stir through the
coriander and serve with couscous or rice.
PER SERVING 591 kcals, protein 64g, carbs
31g, fat 22g, sat fat 5g, fibre 6g, sugar 20g, salt 1.1g
