Good Food - Good Food: Quick & Healthy

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Poultry is such a versatile meat that can be used in a variety of dishes. Here youll discover recipes for curries, pastas and warming stews. Meats such as chicken and turkey offer a brilliant source of lean protein, B vitamins and minerals, such as zinc, magnesium and selenium. Even better, they cook in minutes, making them a great choice for speedy suppers.

Make this colourful chicken, brown rice and vegetable dish for the whole family. With avocado, edamame beans, sweetcorn and carrots, its healthy and tasty.

• 250g brown basmati rice
• 1 tbsp rapeseed oil
• 1 garlic clove, crushed
• 2 chicken breasts, sliced
• 2 tbsp hoisin sauce
• 100g frozen edamame beans or peas, defrosted
• 100g frozen sweetcorn
• 100g carrots, grated
• 100g red peppers, cut into small cubes
• 1 avocado, stoned and sliced
• 1 lemon, cut into quarters, to serve (optional)

Cook the rice following pack instructions, then drain and return to the pan to keep warm. Heat the oil in a frying pan or wok, add the garlic and fry for 2 mins or until golden. Tip in the chicken and fry until the pieces are cooked through, then stir in the hoisin sauce, season and continue cooking for a further 2 mins. Cook the edamame beans and sweetcorn in simmering water for 2 mins, then drain.

Divide the rice between four bowls and top with the chicken slices in a strip down the middle, with the carrot, red pepper, beans or peas, sweetcorn and avocado down either side. Serve with the lemon to squeeze over, if you like.

energy 460 kcals, fat 13g, saturates 2g, carbs 54g, sugars 7g, fibre 7g, protein 1g, salt 0.4g

Chicken & veg bowl

This chicken pilau is not only satisfying, its healthy too.

• 85g pine nuts
• 2 tbsp olive oil
• 1 red onion, cut into thin wedges
• 1 tsp turmeric
• 8 skinless boneless chicken thighs
• 350g long grain rice
• 70g sultanas
• 850ml chicken stock
• handful coriander leaves, to serve

Heat the oven to 200C/fan 180C/gas 6. On the hob, toast the pine nuts in a flameproof casserole dish, remove and set aside.

Heat the oil in the casserole and soften the onion with the turmeric for 3 mins. Add the chicken thighs and cook for 34 mins until browned all over. Tip in the rice, sultanas and 700ml stock, then bring to the boil. Cover with a lid and bake in the oven for 20 mins, checking halfway and adding more stock if needed. Cook until the chicken is done and the rice tender. Season to taste, then stir in the toasted pine nuts and serve sprinkled with fresh coriander.

energy 774 kcals, fat 29g, saturates 4g, carbs 86g, sugars 15g, fibre 4g, protein 39g, salt 1.34g

Oven-baked chicken pilau

Stay on track with this low-fat supper thats on the table in half an hour.

• 1 tbsp olive oil
• 1 onion, chopped
• 1 garlic clove, crushed
• 1 tbsp ras-el-hanout or Moroccan spice mix
• 4 skinless chicken breasts, sliced
• 300ml reduced-salt chicken stock
• 400g can chickpeas, drained
• 12 dried apricots, sliced
• small bunch coriander, chopped

Heat the oil in a large shallow pan, then cook the onion for 3 mins. Add the garlic and spices and cook for a further min. Tip in the chicken and cook for 3 mins, then pour in the chicken stock, chickpeas and apricots. Simmer for 5 mins or until the chicken is cooked through. Stir through the coriander and serve immediately with couscous and a green salad, if you like.

energy 309 kcals, fat 6g, saturates 1g, carbs 24g, sugars 13g, fibre 5g, protein 40g, salt 0.66g

Chicken & apricot stew

Enjoy fast food with a mouthwateringly healthy chicken pasta low in fat too.

• 350g pasta bows (farfalle)
• 300g broccoli, cut into small florets
• 1 tbsp olive oil
• 3 large skinless chicken breasts, cut into bite-sized chunks
• 2 garlic cloves, crushed
• 2 tbsp wholegrain mustard
• juice 1 large or 2 small oranges
• 25g flaked almonds, toasted

Cook the pasta in plenty of boiling salted water according to the packet instructions. Three minutes before the pasta is cooked, throw the broccoli into the pasta water and continue to boil.

While the pasta is cooking, gently heat the oil in a large frying pan or wok. Tip in the chicken and fry, stirring occasionally, until the chicken pieces are cooked and golden, about 810 minutes, adding the garlic for the last 2 minutes.

Mix the mustard with the orange juice in a small bowl. Pour the mixture over the chicken, and gently simmer for a minute or two. Drain the pasta and broccoli, reserving 3 tablespoons of the pasta water. Toss the pasta and broccoli with the chicken, stir in the pasta water and the almonds, season well and serve.

energy 531 kcals, fat 11g, saturates 1g, carbs 70g, sugars 0g, fibre 6g, protein 43g, salt 0.52g

15-minute chicken pasta

Need something speedy for dinner? Try this chicken, coated in flavourful zaatar and served with spiced chickpeas. Its simple, but seriously delicious.

• 2 tbsp rapeseed oil