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Enjoy A Variety Of Foods Every Day (Part 10) - Chicken kebabs with butternut squash dip, Guinea fowl tagine with chickpeas, squash & apricots

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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

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

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

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