Chicken & white bean stew

Kcal 291, Protein 30g, Carbs 24g, fat  9g, Sat 2g

Serves 4

• tbsp sunflower oil
• 400g boneless, skinless chicken thighs, trimmed and cut into chunks
• 1 onion, finely chopped
• 3 carrots, finely chopped
• 3 celery sticks, finely chopped
• 2 thyme sprigs or ½ tsp dried
• 1 bay leaf, fresh or dried
• 600ml vegetable or chicken stock
• 2 x 400g / 14oz cans haricot beans, drained
• chopped parsley, to serve

1. 1.     Heat the oil in a large pan, add the chicken, then fry until lightly browned. Add the veg, then fry for a few mins more. Stir in the herbs and stock. Bring to the boil. Stir well, reduce the heat, then cover and cook for 40 mins, until the chicken is tender.
2. 2.     Stir the beans into the pan, then simmer for 5 mins. Stir in the parsley and serve with crusty bread.

Chicken and Sweet Potato Stew

Kcal 222, Protein 25g, Carbs 11g, fat  9g, Sat 1g,

Serves 2

• 2 chicken breast
• 1 onion
• Curry paste
• 2 sweet potatoes
• 1 can coconut milk
• 1 pint chicken stock

1. Chop up onions and chicken
2. Add curry paste to taste
3. Add all ingredients
4. Simmer until chicken is cooked

Cajun chicken

190 kcalories, protein 34g, carbohydrate 2g, fat 5 g, saturated fat 1g,

Serves 4

• 4 skinless boneless chicken breast fillets
• 1 tbsp paprika
• 1 tsp dried onion flakes
• ¼ tsp cayenne pepper
• 2 tsp dried thyme
• 1 tbsp sunflower oil

1. 1.     Dry chicken with kitchen paper, then cut diagonal slashes over the smooth side. Mix spices with seasoning, then tip onto a plate.
2. 2.     Brush the chicken on both sides with the oil, then coat all over with the spice mix. Heat a barbecue, griddle pan or grill, then cook the chicken for 5-6 mins on each side until cooked through. Serve each portion with a dollop of guacamole.