For The Chicken:
2 large boneless and skinless chicken breasts, halved horizontally to make 4
2 tablespoons flour (all purpose or plain)
2 tablespoons finely grated fresh Parmesan cheese
1 teaspoon salt
For The Sauce:
Light spray of cooking oil
1 tablespoon olive oil
2 teaspoons butter (or oil)
2 tablespoons minced garlic
1¼ cup chicken broth (stock)
½ cup milk (full fat or 2% — or use reduced fat cream or heavy cream)
⅓ cup finely grated fresh Parmesan cheese
2 tablespoons capers (plus 2 tablespoons extra to garnish)
1 teaspoon cornstarch (cornflour) mixed with 1 tablespoon of water
2-3 tablespoons lemon juice — juice of 1 lemon (adjust to your tastes)
2 tablespoons fresh parsley
Lightly spray pan/skillet with a light coating of cooking oil spray and heat over medium-high heat. In a shallow bowl, combine the flour and Parmesan cheese. Season the chicken with salt and pepper; dredge in the flour mixture; shake off excess and set aside.
Heat the 1 tablespoon of oil and 2 teaspoons butter in a large skillet over medium-high heat until butter has melted and pan is hot. Fry the chicken until golden on each side and cooked through and no longer pink (about 3-4 minutes, depending on the thickness of your chicken). Transfer onto a warm plate.
Add the garlic to the oil in the pan (spray with a light coating of oil if needed) and fry until fragrant (about 1 minute). Reduce heat to low-medium heat, add the broth and milk (or cream). Bring the sauce to a boil; season with salt and pepper to your taste; add in the Parmesan cheese and capers and allow sauce to simmer for about 2 minutes until thicker. (If the sauce is too runny for your liking, add the cornstarch/water mixture into the center of the pan and mix through fast to combine into the sauce. It will begin to thicken immediately).
Pour in the lemon juice, allow to simmer for a further minute to combine. Add the chicken back into the pan to serve, or serve over steamed vegetables, zucchini noodles or cooked pasta with the sauce. Top with extra capers to garnish, lemon slices and parsley.
1/3 cup honey
2 teaspoons turmeric
1 teaspoon ground cumin
1/2 teaspoon minced garlic
1 tablespoon finely chopped cilantro
7-8 large chicken drumsticks
salt to season
Preheat oven to 400 degrees F.
In a bowl whisk together the honey, turmeric, cumin, garlic and cilantro. Lay the chicken out on a foil lined baking sheet. Pat the chicken dry with paper towels. Then use a pastry brush to spread out the honey turmeric mixture over the whole chicken drumstick. Repeat until all chicken has been coated. Season with salt.
Bake in the oven for 40 minutes covered. Remove chicken and brush with any remaining mixture and place back in the oven uncovered for 10 minutes. (Cooking times may vary)
1 tsp. real butter OR olive oil
2 cloves garlic – minced
12 med. raw shrimp – peeled, deveined
1/2 lb. boned, skinned chicken breasts – diced
2 1/2 Tbls. all-purpose flour
2 cups milk – low-fat okay
2 Tbls. dry sherry
1/4 cup grated Parmesan cheese – low-fat okay
1/4 tsp. cayenne pepper
4 plum tomatoes – seeded, chopped
1/2 cup frozen peas
salt and pepper – to taste
2 cups cooked linguine
Melt the butter in a large non-stick skillet over medium-high heat.
Add the garlic and cook for 1 minute.
Add the shrimp and chicken. Pan-fry until the chicken is cooked through, about 3-4 minutes.
Whisk the flour, milk, sherry, and Parmesan cheese together. Pour into the skillet and bring to a boil while stirring.
Reduce heat to medium and continue to cook for about 5 minutes, until the mixture has thickened, stirring occasionally.
Add the cayenne and fold in the tomatoes and peas.
Cook until heated through.
Season to taste with salt and pepper.
Arrange the linguine on individual plates and spoon the sauce over the top.
2 Tbsp olive oil
5 bone-in, skin-on chicken thighs (about 2 lbs)
1 onion, chopped
4 cloves garlic, chopped
1 tsp smoked paprika
1 cup basmati rice
½ cup white wine
1 plum tomato, chopped
1 ¼ cups chicken broth
1 cup frozen petite green peas
Kosher salt and freshly ground black pepper
Chopped cilantro or parsley, for garnish
Heat oven to 350ºF.
Heat olive oil in a large high-sided skillet over medium-high heat. Pat chicken dry and season on both sides with salt and pepper. Once oil is hot, brown the chicken for 4 minutes on each side. Remove the chicken from the pan to a plate.
Add onion and garlic to the pan and sauté until tender, about 3-4 minutes. Season with salt and pepper. Sprinkle in smoked paprika and stir to toast. Add rice and sauté for 1 minute, then stir in the wine and scrape up any browned bits on the bottom of the pan. Add tomatoes and chicken stock and bring to a simmer.
Nestle chicken into the rice and pour in any drippings left over on the plate. Cover with lid and place in the oven for 40 minutes. Remove lid, sprinkle in peas, and continue baking for 5 more minutes, until all the liquid is absorbed.
Garnish with chopped parsley before serving.