By now the pasta should be ready. Drain it, and divide between 2 warmed serving dishes or bowls. Spoon the creamy chicken over the pasta, sprinkle some grated Parmesan on top and serve immediately, accompanied by a green salad.
B.
Add a dressing to the salad (2 teaspoons olive oil and 1 teaspoon lemon juice) as well (this adds 90 calories)
C.
As for B, and increase the amount of pasta to 200 g (7 oz) between the 2 servings (this adds 135 calories)
D.
As for C, but increase the amount of cooked chicken to 200 g (7 oz) between the 2 servings as well (this adds 195 calories)
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Stir-fried chicken with mangetout or green beans
Subst.i.tute any leftover vegetables in this tasty stir-fry: baby corn, asparagus, pak choi, sliced courgette - whatever you have in the fridge.
CALORIES PER PORTION 425 kCals serves 2 2 x skinless chicken b.r.e.a.s.t.s, weighing about 100 g (312 oz) each juice of a lemon 1 teaspoon light soy sauce 2 teaspoons clear honey 100 g (312 oz) mangetout or green beans, trimmed 50 g (2 oz) purple sprouting broccoli 10 spring onions 1 large red pepper, deseeded 2 garlic cloves 1 small green chilli, deseeded (optional) 1 tablespoon sunflower or sesame oil serve with: 100 g (312 oz) long-grain rice (dry weight) Cut the chicken into strips not larger than 3 x 1 cm (114 x 12 inch). Put them in a bowl and add half the lemon juice, the soy sauce and the honey. Stir them to coat, cover the bowl and put it in the fridge for 30 minutes.
Put the rice on to boil and prepare the vegetables. Cut the mangetout or beans into pieces no longer than 3 cm (114 inch), remove the lower parts of the stems of the sprouting broccoli, and cut the spring onions diagonally - include some of the green part. Slice the pepper into fine strips. Finely chop the garlic and the green chilli (if using).
Use a non-stick wok or a very large non-stick frying pan. Put it over a high heat, add the oil and take the chicken out of the fridge. Using a slotted spoon, remove the chicken from the marinade and add it to the wok. Cook for about 3-4 minutes, stirring well until it begins to colour, then remove it from the wok and set aside.
Add the chopped vegetables, garlic and chilli and cook them quickly until they are crisp but tender; keep stirring or they will catch and burn. Keep an eye on the rice as the stir-fry cooks, and remove it from the heat as soon as it is ready. Return the chicken to the wok, add the rest of the lemon juice and allow the chicken to warm up thoroughly - about another minute. Drain the rice and serve it immediately, with the stir-fry.
B.
Use larger chicken b.r.e.a.s.t.s, about 150 g (5 oz) each (this adds 60 calories)
C.
Increase the amount of rice to 150 g (5 oz), dry weight, between the 2 servings (this adds 90 calories)
D.
As for B and increase the amount of rice to 175 g (6 oz), dry weight, between the 2 servings (this adds 195 calories)
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Chicken with olives, lemon & chickpeas
The succulent chicken, meaty chickpeas and Middle Eastern flavours make this dish a Biggest Loser favourite.
CALORIES PER PORTION 465 kCals serves 2 2 large skinless chicken b.r.e.a.s.t.s, weighing about 175 g (6 oz) each 2 teaspoons olive oil 1 onion, finely chopped 2 garlic cloves, finely chopped 1 teaspoon paprika (sweet paprika if possible) a small pinch of turmeric 400-500 ml (14-17 fl oz) water, or a half-and-half mixture of water and chicken stock juice of 1 large lemon 1 x 400g tin of chickpeas, drained and rinsed 20 black olives in brine, pitted a mint sprig, plus a few leaves salt and freshly ground black pepper serve with: salad leaves Cut each chicken breast into 4-5 pieces. Put the oil in a large saucepan with a lid and warm it over a medium heat. Add the onion and cook for 5 minutes or until it is softened but not brown. Then add the garlic, paprika and turmeric and stir them into the onions. Put the chicken pieces into the pan, and stir well to coat them with the spicy mixture.
Add the water (or stock and water) to cover and the lemon juice. Bring to the boil and then reduce the heat and simmer gently with the pan covered. Cook for 15 minutes, keeping an eye on the pan and adding more liquid if necessary.
Then add the chickpeas. Cover the pan again, and continue to cook and monitor the level of liquid for another 10 minutes.
Drain and rinse the olives then cut them in half. Add the olives and the mint sprig to the pan, and cook for a further 5 minutes. Check the seasoning, and check that the chicken is cooked.
Remove what is left of the sprig of mint, then lift the chicken pieces out with a slotted spoon and keep them warm. The liquid should be much reduced and quite thick, but if there is still a lot of liquid in the pan, raise the heat and boil rapidly, stirring, until there is much less.
Divide the chickpeas between 2 plates, place the chicken pieces on top and garnish with the mint leaves. Serve immediately, accompanied by a green salad.
B.
Add a dressing to the salad (2teaspoons olive oil and 1 teaspoon balsamic vinegar) (this adds 90 calories)
C.
As for B, and have half a wholemeal roll with 1 teaspoon low-fat spread as well (this adds 230 calories)
D.
As for B, and have an entire wholemeal roll with 2 teaspoons low-fat spread as well (this adds 370 calories)
see all fish, poultry & meat FISH, POULTRY & MEAT.
Marinated chicken kebabs
You"ll need skewers to thread the chicken onto: your supermarket should have either wooden, bamboo or metal ones. They"ll also come in handy for the fruit kebabs.
CALORIES PER PORTION 465 kCals serves 2 2 skinless chicken b.r.e.a.s.t.s, weighing about 175 g (6 oz) each 1 onion 2 garlic cloves, crushed 1 tablespoon olive oil juice of 1 lemon freshly ground black pepper 1 standard-size wholemeal pitta bread 200 g (7 oz) low-fat greek yogurt a quarter of a cuc.u.mber serve with: salad leaves Rinse and pat dry the chicken b.r.e.a.s.t.s with kitchen paper.
If you have a food processor or blender, chop the onion and put it in the processor with the garlic, olive oil, lemon juice and some black pepper, then whizz them together until you have a paste. If you haven"t, grate the onion and garlic into a bowl, add the oil, lemon juice and pepper and mix everything together well.
Cut the chicken b.r.e.a.s.t.s into 2 cm (just under 1 inch) pieces and put them in a bowl. Spoon the onion mixture over them and rub it in well, ensuring that all the pieces have been coated with the mix. Cover the bowl and put it in the fridge for at least 2 hours.
If you are using bamboo or wooden skewers, soak them in water for 30 minutes before you need them. Preheat the grill to a medium to high heat, and thread the chicken pieces onto the skewers. Find a roasting dish big enough for the ends of the skewers to rest on the sides, suspending the chicken and allowing it to cook properly, then place it under the hot grill.
Grill the kebabs for 5 minutes, then turn the skewers over and cook for another 5-10 minutes, or until the chicken is done.
Towards the end of cooking, put the pitta breads under the grill to warm. Put the yogurt in a bowl; finely chop the cuc.u.mber and stir it into the yogurt with a lot of black pepper.
Arrange the skewers on a plate and put some of the cuc.u.mber and yogurt alongside. Serve immediately, with the warm pitta bread and a green salad.
B.
Add a dressing to the salad (2 teaspoons olive oil and 1 teaspoon lemon juice) as well (this adds 90 calories)
C.