Forget KFC, these chicken dishes are so good, your friends and family will cry fowl (sorry) play at your claims that you’d made these all by yourself
Chicken satay? Oooh, don’t mind if we do.With the Year of the Rooster upon us, we asked Young Post’s contributing nutritionist Wynnie Chan to create some chicken recipes from around the world to ring in the new year.
Chicken satay with peanut dipping sauce
This Southeast Asian favourite is really easy to make at home.
Ingredients (serves 4)
450g chicken thighs, skinless, boneless, cut into 2cm cubes
1 tbsp grapeseed oil
Marinade
1 stalk of lemongrass, roughly chopped
A thumb-sized piece fresh ginger, roughly chopped
1 tsp ground turmeric
1 tsp cumin seeds, toasted
1 tsp coriander seeds, toasted
1 garlic clove, peeled, crushed
1 tsp lime or lemon rind
1 tsp sugar
1 tsp soy sauce
1 tbsp water
1/2 tbsp grapeseed oil
Dipping sauce
1-2 tsp red chilli paste, to taste
125ml coconut milk
100ml water
1/2-1 tbsp brown sugar, to taste
1-2 tsp fish sauce, to taste
3 tbsp (around 75g) peanut butter
squeeze of lime juice
Method
1 Mix the marinade ingredients in a mortar and use a pestle to grind into a paste.
2 Pour the paste over chicken, and marinate for at least 1 hour, preferably overnight.
3 Soak 20-25 bamboo sticks in water for 30 minutes.
4 Make the dipping sauce. Sauté the chilli paste in a small pan over a medium heat for a couple of minutes. Stir in the coconut milk, water
and sugar, bring to the boil and allow to simmer for 5 minutes.
5 Stir in the peanut butter and cook for a further 5 minutes. Add lime juice and fish sauce. Remove from the heat and set aside.
6 Skewer the chicken onto the bamboo sticks.
7 Heat a non-stick or griddle pan over a medium heat. Brush the chicken skewers with oil and cook for 12-15 minutes, turning occasionally
until lightly browned and cooked all the way through.
8 Serve hot with the dipping sauce.
Nutritional information (per serving), satay: 177kcal, 741kJ, 24.4g protein, 8.3g fat, 2.9g carbohydrates, 1.0g fibre
Nutritional information (per 1 tbsp) dipping sauce: 43kcal, 178kJ, 1.1g protein, 3.5g fat, 1.8g carbohydrates, 0.3g fibre
Chicken Saltimbocca
Saltimbocca is an Italian dish that’s traditionally made with veal.
Ingredients (serves 4)
4 small skinless and boneless chicken breasts (around 100g each)
2 tbsp plain flour seasoned with pepper
1 tbsp grapeseed oil
4 thin slices Parma ham
4 slices Mozzarella cheese
2 tbsp lemon juice
150ml chicken stock
25ml white wine, optional
1 tbsp unsalted butter, cut into cubes
4 fresh sage leaves
Method
1 Place the chicken breasts between layers of cling film, and use a rolling pin to gently flatten them to a thickness of about 0.5cm.
2 Coat the chicken breasts evenly with the seasoned flour, and shake off any excess.
3 Heat oil in a large non-stick frying pan over a medium high heat. Add the chicken breasts and fry each side for 5 minutes or until they are cooked through.
4 Take the pan off the heat and top each breast with a slice of ham and a slice of cheese.
5 Put the pan back over a low heat, cover with a lid and cook for a couple of minutes or until the cheese has melted. Remove and place on a serving plate.
6 Turn the heat up high and pour in the lemon juice, stock and (if using) wine. Bring to the boil, remove from heat, then add butter and stir until melted. Spoon the thickened sauce over the chicken, top each piece with a sage leaf, and serve.
Nutritional information per serving: 288kcal, 1206kJ, 33.5g protein, 13.3g fat, 8.2g carbohydrates, 0.4g fibre
Chicken Stroganoff
Stroganoff, a traditional Russian dish, is made with beef, mushrooms and served with egg noodles (similar to tagliatelle). It works equally well with chicken and it can be eaten with rice too.
Ingredients (serves 4)
450g chicken breasts, thinly sliced
50g plain flour seasoned with salt and pepper
1 1/2 tbsp grapeseed oil
1 medium onion, peeled, thinly sliced
1 clove garlic, peeled, minced
250g button mushrooms, sliced
1 tbsp Worcestershire sauce
250ml chicken stock
3 tsp sweet paprika
salt and pepper
125ml reduced fat sour cream
handful fresh parsley, chopped
Method
1 Lightly coat the chicken strips in flour and shake off any excess.
2 Heat half of the oil in a frying pan, add the onions and cook for 3-4 minutes over a medium heat until translucent. Turn the heat to high, add the mushrooms and cook for 3-4 minutes until tender. Set aside on a plate.
3 Place the pan back over the heat, add the remaining oil, and sauté the chicken strips over a medium high heat for 4-5 minutes until browned.
4 Return the onions and mushrooms to the pan, and add the stock, Worcestershire sauce and paprika. Simmer for a couple of minutes or until the sauce has thickened. Season to taste.
5 Remove from the heat, stir in the sour cream, and season to taste. Sprinkle the parsley on top and serve immediately.
Nutritional information per serving: 281kcal, 1180kJ, 31.2g protein, 11.3g fat, 16.8g carbohydrates, 2.7g fibre