Vitality Fitness Bunbury


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Recipes - Poultry Meals

Chicken

  • Apricot Chicken
  • Cantonese Chicken with Brown Rice and Pickled Vegetables
  • Chicken and Sweet Potato Curry
  • Chicken Parma Bake with Sweet Potato slices with a hot salad of carrot, silver beet and cashews
  • Easy Parma Chicken
  • Spring Chicken
  • Quick and Easy Stir Fried Chicken and Vegetables
  • Yakatori Chicken

Apricot Chicken

Ingredients

  • 8 skinless chicken thigh cutlets, trimmed of any extra fat
  • 2 tblsp olive oil
  • 1 large brown onion, cut into thin wedges
  • 2 garlic cloves, crushed
  • 1 tbsp curry seasoning blend
  • 1 tblsp cracked black pepper
  • 400ml fresh apricot puree (puree and strain 6 fresh peeled and stoned apricots)
  • 1/2 cup fresh apricot pieces (large diced chunks)
  • cornflour to thicken sauce (if required)
  • Salt and pepper to season if desired

Method

1. Place flour in a shallow dish.
2. Season with salt and pepper if desired
3. On medium heat add half of oil in a large, deep heavy-based frying pan
4. Brown chicken, in batches, until golden, Transfer to a plate. Set aside.
5. Heat remaining oil in pan. Add onion and garlic. Cook, stirring occasionally, for 5 minutes or until tender.
6. Sprinkle seasoning over onion and stir well to combine.
7. Stir in apricot puree (add a little water to thin if required).
8. Bring to the boil.
9. Pour into an oven safe dish and Return chicken to pan. Cover. Cook for 40 -50 minutes in a preheated oven at 180'C,
10. Add apricots to pan, pushing into the sauce. Cook, uncovered, for a further 5 - 10 minutes or until chicken is fully cooked through and sauce has thickened. (if required add some cornflour to assist in thickening)

Serve with your choice of the following...

  • Rice and Steamed vegetables
  • Quinoa and salad
  • Cauliflower Mash and mixed greens (beans, broccoli, peas etc)
  • Roasted sweet potato, corn and broccoli
  • Brown rice and steamed vege. (snow peas, broccoli etc)

Cantonese Chicken
(with brown rice and pickled vegetables)

Cantonese Chicken with brown rice and pickled vegetables
(Serves 4)

Pickled vegetables

Ingredients

  • 3 Carrots (finely sliced)
  • 1/2 large Cucumber sliced
  • 2 tblsp mirrin
  • 2 tblsp rice vinegar
  • 3/4 tblsp raw sugar (or raw honey)
  • 1 tsp salt

Method

  1. Mix all ingredients together and warm through just long enough to dissolve sugar and salt. 
  2. Allow dressing to cool and pour over vegetables, cover 
  3. set aside until ready to use.

Cantonese Chicken

Ingredients

  • 1kg Chicken breast or thigh (finley sliced)
  • 1 tsp sesame oil
  • 2 tblsp dark sweet soy
  • 2 tblsp light soy
  • 2 tblsp 5 spice 
  • 1 tblsp corn starch 
  • 2 tblsp Mirrin


Method


  1. Mix together all ingredients and cover,
  2. set aside in fridge to marinade for at least 2 hours

Cantonese Rice

Ingredients

  • 1/2 cup cooked rice per person
  • 1 capsium finely sliced
  • 1 onion finely sliced
  • 5 cloves garlic finely sliced
  • 2 tblsp olive oil

Method

  1. Cook Rice to serve with chicken and Cover, set aside
  2. Heat wok with olive oil, add in onion, capsicum and garlic, toss for a few seconds and add chicken. Cook , moving all the time, when chicken is cooked remove from heat.

To Serve

  1. Serve chicken on a bed of rice with a serve of pickled vegetables.

Chicken and Sweet Potato Curry

Chicken and Sweet Potato Curry

Ingredients

  • 500g chicken diced
  • 2 extra large sweet potato chopped into large pieces
  • 2 large carrots sliced
  • 2 sticks celery sliced
  • 1 large brown onion diced
  • 5 cloves garlic finely chopped
  • 2 tablespoons curry powder
  • 1 tsp ginger
  • 1 ltr homemade chicken stock
  • 1 tblsp olive oil
  • 1 tblsp corn flour mixed with a little water to make paste (optional)

Method

  1. In a heavy based saucepan add oil, onion garlic fry off until onion is transparent
  2. add all remaining ingredients except stock and cornflour paste, cook until chicken is browned.
  3. add stock, bring to boil then turn down and simmer with lid on for 1 1/2 hours.
  4. Take off lid and rapid simmer for another 15 mins to reduce stock
  5. if stock is still too thin add cornflour paste and cook for another 10 mins
  6. serve with brown rice, quinoa or basmati rice.

Chicken Parma Bake
(with Sweet Potato slices and a hot salad of carrot, silver beet and cashews)

Chicken Parma Bake

(with Sweet Potato slices with a hot salad of carrot, silver beet and cashews)
(Serves 2)

Chicken Parma Bake
Ingredients

  • 3 Chicken Breasts sliced in half lengthways
  • 2 tblsp tomato puree
  • 3 large tomatoes, finely diced
  • Mushrooms, finely diced
  • 3 cloves of garlic crushed
  • 1 tblsp Olive oil
  • 1 capsicum finely diced
  • Water as required)
  • Cheese
  • Basil leaves


Method

  1. In a frypan, add olive oil, onion, garlic, capsicum and fry off for 5 mins.
  2. Add in mushrooms, tomato puree, fry for another 5 mins (adding a tsp water as required to stop sticking)
  3. Add tomatoes and stir in. turn off heat.
  4. In a large baking dish layer tomato sauce mix, chicken, basil leaves and cheese, then repeat and finally place a few basil leaves on top
  5. Bake in pre-heated oven 180’c for 45 mins.
  6. Serve with sweet potato slices and vegetable side.

Sweet Potato Slices

Ingredients

  • 2 Sweet potato sliced into thin slices (1 per person) 
  • Sea salt and pepper other seasonings as desired. 
  • 1 tblsp Olive oil.

Method.


  1. In a bowl toss all ingredients until coated with oil and chosen seasonings (if any)
  2. Place in a preheated oven (Note: I cook these the same time I cook the chicken parma bake on the bottom shelf and the parma bake on the middle shelf of oven) 
  3. bake for approx 30-45 mins,depending on level of crispness desired.

Carrot, Silverbeat and Cashew Salad

Ingredients

  • 2 carrots, juilliene
  • Silverbeet leaves, stems removed and sliced very thinly, leaves also sliced but thicker
  • 1 cup toasted cashews
  • 1 tsp cracked black pepper
  • 1 tblsp raw honey
  • 1 tblsp Oliver oil

Method.

  1. In a bowl toss all ingredients except honey until coated with oil and chosen seasonings (if any)
  2. Place in a very hot frypan or wok until vegetables just begin to soften,
  3. Add honey and cook a further 2 mins
  4. Toss in cashews and remove from heat,
  5. serve immediately

Easy Parma Chicken

Easy Parma Chicken

Ingredients

  • 2 chicken breast cut in half lengthwise
  • 2 cups tomatoes pureed
  • 2 cloves garlic
  • 1 tsp Italian seasoning
  • cracked pepper to taste
  • 1 shallot onion
  • 2 tblsp Parmesan Cheese grated finely

Method

  1. In a saucepan mix onion, garlic, tomato puree and seasonings
  2. heat on low heat for approx 20 mins, stirring occasionally
  3. Grill chicken and pour sauce over
  4. Sprinkle with Parmesan cheese

Serving Suggestion

serve with home made potato chips dry roasted in the oven and mixed vegetables.

Spring Chicken

Spring Chicken

Ingredients

  • 1 chicken breast per person
  • 1/2 bunch of spring onions (roots and tips cut off, white and green section finley sliced into rounds)
  • 1 cup field mushrooms roughly chopped
  • 250 ml chicken stock
  • 1 heaped tblsp corn flour.
  • spray oil

Plus to serve: your choice of vegetables I chose to use sweet potato, corn on the cob and broccoli

Method
  1. Place vegetables on to cook (boil sweet potato, steam corn and broccoli) 
  2. Pan fry chicken in a spray of olive oil (or your choice of healthy oils), 
  3. While chicken and vegetables are cooking, cook onion and mushrooms until onion begins to separate, 
  4. Add stock, bring to boil and turn down to simmer, 
  5. Once everything else is ready to go mix the cornflour with water to make a smooth paste and SLOWLY add to sauce mix, stirring constantly, until it thickens into a thick sticky sauce.
  6. Dish up vegetables and chicken and top with a generous serving of the spring onion and mushroom sauce...

Quick and Easy Stir Fried Chicken and Vegetables

Quick and Easy Stir fried Chicken and vegetables


Serves 4


Ingredients

  • 2 tablespoons peanut oil
  • 6 cloves garlic, minced (divided)
  • 2cm piece of ginger, grated
  • 1 bunch spring onions, diced
  • 2 boneless skinless chicken breast, cut into strips
  • 1 onions, thinly sliced
  • 13/ red capsicum, thinly sliced
  • 13/ green capsicum, thinly sliced
  • 13/ yellow capsicum, thinly sliced
  • 380g snow peas
  • 1 carrot finely sliced
  • 2 bok choy roughly chopped
  • 230ml chicken stock
  • 2 tablespoons soy sauce
  • 2 tablespoons oyster sauce
  • 2 tablespoons cornflour
  • 1 good sized handful of fresh noodles (I prefer fresh but you can also used dried, etc you can use any type of noodle - on this day I used Singapore Noodles, but you can use Konjac Noodles, Rice Noodles or Vegetable Noodles whatever sort you prefer, )


Method

  1. Heat the peanut oil in a wok or large frying pan. When oil begins to smoke, quickly stir in 2 cloves worth of the minced garlic, the ginger, spring onions, Stir-fry until onion becomes translucent, about 2 minutes.
  2. Add chicken and stir until opaque, about 3 minutes.
  3. Add remaining 4 cloves minced garlic and stir.
  4. Add onions, carrots, capsicum, peas and 1/2 of the stock and cover.
  5. Add Noodles and Bok Choy and cook a further 3-5 mins
  6. In a small bowl, mix the remaining 1/2 of the stock, soy sauce, oyster sauce and cornflour.
  7. Add sauce mixture to wok and stir until chicken and vegetables are coated with the thickened sauce.
  8. Serve immediately,

Turkey

  • Turkey San Chow Boi (Lettuce Cups)

Turkey San Chow Boi
(Lettuce Cups)

Turkey San Chow Boi (Lettuce Cups)

Ingredients

  • 1 tablespoons olive oil
  • 1 teaspoon sesame oil
  • 2 spring onions, sliced
  • 500g turkey mince
  • 3 tablespoons Sweet Soy sauce
  • 1 tblsp light soy sauce
  • 225g can water chestnuts, diced
  • 1 medium carrot, diced
  • Lettuce leaves to serve (I use baby cos lettuce)
  • 1/4 cup coriander leaves finely chopped
  • 1 tablespoon thai seasoning
  • 1 cup bean sprouts
  • 1/4 cup crushed peanuts (optional)
  • 1 cup chicken or vegetable stock

Method

  1. fry off mince in olive oil until brown
  2. add all ingredients except lettuce, water chestnuts, beans sprouts and peanuts
  3. cook mince mix until stock is fully absorbed
  4. add water chestnuts and bean sprout, warm through
  5. serve in lettuce cups topped with a sprinkle of chopped peanuts

Yakatori Chicken

Yakatori Chicken 


Ingredients


  • Either 2 shallots finley sliced or 3 spring onions finely sliced
  • 1 red capsicum finely sliced
  • 1 tblsp coconut oil (for cooking)
  • 500g chicken thigh pieces diced (large pieces)


Yakatori Marindade


Ingredients


  • 1/2 cup (125ml) soya sauce
  • 1/2 cup (125ml) honey
  • 1/2 cup (125ml) sake
  • 1 clove garlic, pressed


To Serve


  • 1/2 cucumber finely sliced
  • 1 carrot finely shredded
  • 1/4 capsicum finely shredded
  • a few green leaves (I use a handful of green salad mix and also throw in some thai basil and coriander)
  • 1/2 tomato cut into quaters
  • Steamed Rice
  • Fried Shallots to top rice (you can also use black sesame seeds)


Method.


  1. Marinade chicken in Yakatori marinade overnight for best results - if time is short marinade for at least one hour.
  2. The following day premake the plates up ready to go - pile the mini salads oin top of each other, scoop the still warm rice into a container and slightly firm down then turn over to make decorative mounds - sprinkle with either fried shallots or sesame seeds
  3. heat the coconut oil in a wok, heat until just about smoking - throw in the onion and capsicum and fry off for a few mins
  4. Then add in chicken and keep it moving until chicken has cooked through
  5. Serve up and eat immediately

Recipes - Vegetarian/Vegan Meals

Recipes - Sides

Recipes - Wild Meat Meals

Recipes - Seeds and Grains