The Nutrition and Health Foundation has teamed up with top chef Rozanne Stephens who has come up with quick and nutritious, budget friendly recipes.
Tray bake chicken and Mediterranean vegetables
Ingredients
Four chicken breasts, skin on; two red onions, sliced into wedges; two red peppers, sliced into strips; two yellow peppers, sliced into strips; two courgettes, halved and sliced into half moons; one aubergine, cubed; 250g cherry tomatoes; 50g pitted olives; four sprigs of fresh rosemary, rubbed between your hands to release oils; six cloves garlic, crushed; three tablespoons of olive oil; two tablespoons of balsamic vinegar; salt and pepper and 200g couscous, made up with chicken or vegetable stock.
Method
Preheat the oven to 200°C. Line a large roasting tray with foil. Pour in all the vegetables, rosemary and garlic. Toss well with olive oil, balsamic vinegar, salt and pepper.
Season the chicken well and rub with olive oil, salt and pepper. Toss through with the vegetables to coat in garlic and rosemary.
Place vegetables in a large baking dish, nestle the chicken on top, skin side up. Drizzle over a little extra balsamic vinegar.
Roast in the oven for 30 minutes. Place under the grill for an extra five minutes to crisp up the skin. Serve with couscous and the roasting tin juices.
Chicken chow mein
Ingredients
Six chicken thigh fillets, diced into bite size pieces; one tablespoon of cornflour; two tablespoons of soy sauce; one tablespoon of oyster sauce; two teaspoons of sugar; three tablespoons of sunflower oil, for stir frying; two onions, sliced into thin wedges; two cloves of garlic, crushed; one tablespoon of grated ginger; one green pepper, diced; three celery sticks, diagonally sliced; six spring onions, diagonally sliced; 200g mushrooms, thinly sliced; half Chinese leaf cabbage, finely shredded; one small tin water chestnuts, drained, rinsed and thinly sliced; 200g ready noodles.
Sauce: two teaspoons of cornflour; one tablespoons of dry sherry; 125ml chicken stock and one tablespoon of soy sauce.
Method
Combine the chicken, cornflour, soy sauce, oyster sauce and sugar. Cover and refrigerate for one hour.
Heat a little oil in a wok till very hot. Stir fry the chicken in batches for four to five minutes until cooked through. Set aside.
Add more oil to the wok and soften the onion. Add the garlic, ginger, green pepper, mushrooms, water chestnuts and spring onions and stir fry for three to four minutes.
Combine the sauce ingredients and add to the wok.
Add the cabbage and bring to the boil till the sauce thickens and the cabbage begins to wilt.
Return the chicken and break in the noodles and heat through.
Season with pepper.
