Chicken ideas For winter

Middle Eastern chicken & apricot stew (serves 4)
295 kcalories, protein 41.6g, carbohydrate 28.3g, fat 2.5 g, saturated fat 0.6g, fibre 3.6g, salt 0.29 g
Ingredients	Process
olive oil 1 large onion , chopped 1 tbsp root ginger , grated 2 garlic cloves , chopped 4 skinless chicken breasts , cut into chunks 2 tsp baharat or ras-el-hanout spice blend (look for Bart spices in the supermarket) 100g red lentils 10 ready-to-eat apricots , finely chopped 1 lemon , juiced 750ml chicken stock a handful of mint or coriander (or both), chopped a handful of pomegranate seeds (optional)	1. Heat 1 tbsp olive oil in a pan. Add the onion, ginger and garlic, and season. Cook for 8 minutes and then add the chicken. Cook for 5 minutes and then add the spice blend, lentils, apricots and lemon juice. 2. Stir in 750ml of stock or water and simmer for 15 minutes. Stir in the herbs and pomegranate seeds (if using) and serve with rice or couscous.

Chicken noodle soup (serves 4)
217 kcalories, protein 26g, carbohydrate 26g, fat 2 g, saturated fat 0.4g, fibre 0.6g, sugar 1g, salt 2.52 g
Ingredients	Process
900ml chicken or vegetable stock (or Miso soup mix) 1 boneless, skinless chicken breast , about 175g/6oz 1 tsp chopped fresh root ginger 1 garlic clove , finely chopped 50g rice or wheat noodles 2 tbsp sweet corn , canned or frozen 2-3 mushrooms , thinly sliced 2 spring onions , shredded 2 tsp soy sauce , plus extra for serving mint or basil leaves and a little shredded chilli (optional), to serve	1. Pour the stock into a pan and add the chicken, ginger and garlic. Bring to the boil, then reduce the heat, partly cover and simmer for 20 mins, until the chicken is tender. Remove the chicken to a board and shred into bite-size pieces using a couple of forks. 2. Return the chicken to the stock with the noodles, corn, mushrooms, half the spring onions and the soy sauce. Simmer for 3-4 mins until the noodles are tender. Ladle into two bowls and scatter over the remaining spring onions, herbs and chilli shreds if using. Serve with extra soy sauce for sprinkling.

Chicken, edamame & ginger pilaf (serves 4)
436 kcalories, protein 32g, carbohydrate 52g, fat 9 g, saturated fat 1g, fibre 3g, sugar 4g, salt 0.5 g
Ingredients	Process
2 tbsp vegetable oil 1 onion , thinly sliced thumb-sized piece ginger , grated 1 red chilli , deseeded and finely sliced 3 skinless chicken breasts , cut into bite-sized pieces 250g basmati rice 600ml vegetable stock 100g frozen edamame / soya beans coriander leaves and fat-free Greek yoghurt (optional), to serve	Heat the oil in a medium saucepan, then add the onion, ginger and chilli, along with some seasoning. Cook for 5 mins, then add the chicken and rice. Cook for 2 mins more, then add the stock and bring to the boil. Turn the heat to low, cover and cook for 8-10 mins until the rice is just cooked. During the final 3 mins of cooking, add the edamame beans. Sprinkle some coriander leaves on top and serve with a dollop of Greek yogurt, if you like.

Spring chicken in a pot (serves 4)
339 kcalories, protein 36g, carbohydrate 27g, fat 10 g, saturated fat 3g, fibre 8g, sugar 12g, salt 0.5 g
Ingredients	Process
1 tbsp olive oil 1 onion , chopped 500g boneless, skinless chicken thighs 300g small new potatoes 425ml low-salt vegetable stock (such as Kallo low-salt vegetable stock cubes) 350g broccoli , cut into small florets 350g spring greens , shredded 140g petits pois bunch spring onion , sliced 2 tbsp pesto	1. Heat the oil in a large, heavy pan. Add the onion, gently fry for 5 mins until softened, add the chicken, then fry until lightly coloured. Add the potatoes, stock and plenty of freshly ground black pepper, then bring to the boil. Cover, then simmer for 30 mins until the potatoes are tender and the chicken is cooked. Can be frozen at this point. 2. Add the broccoli, spring greens, petit pois and spring onions, stir well, then return to the boil. Cover, then cook for 5 mins more, stir in the pesto and heat through.