Heahtlhy recipes including chicken or fish?

Something that is low fat, about 400 calories and really tasty. Eg curry, something with a nice sauce.





Thankyou xOxHeahtlhy recipes including chicken or fish?
try this one...





White Fish Waffles





Serves 2 | Prep 10mins | Cooking 15mins





Nutrition Information Per Serving


289 calories


12.6g fat | 24.8g protein


17.6g carb | 2.5g fibre





Ingredients





445g (1lb) Coley or Haddock Portions, frozen


25g / 1oz Butter, Half Fat


salt and black pepper


85g (3oz) Sweetcorn, frozen


115g (4oz) Broccoli Florets, frozen


6 tbsp (90ml) Single Cream, Light, Elmlea*


(or milk)


1 Egg, beaten


4 Potato Waffles, quartered





Method





Preheat the oven to 200掳C / 400掳F, Gas Mark 6


Place the fish portions into a lightly greased shallow ovenproof dish. Season with salt and pepper.


Sprinkle over the sweetcorn and broccoli. Mix together the cream / milk and the egg. Pour over the fish and vegetables.


Top with the waffles.


Bake for 35-40 minutes until the fish is cooked.


Serve with grilled tomatoes or baked beans


Accompaniments:


2 Medium Grilled Tomatoes: 80 kcal





陆 Can Baked Beans (reduced sugar): 150 kcal








LEMON SPECIAL CHICKEN (Low fat, low


calorie)





1/4 c. lemon juice


2 tbsp. Dijon mustard


1/4 tsp. garlic powder


1/4 tsp. pepper


2 tbsp. frozen orange juice concentrate, thawed


1 tbsp. plus 1 tsp. vegetable oil


1 pack instant chicken broth mix


1 tbsp. dried parsley


1 lb. boned and skinned chicken, cut in chunks


1 tbsp. plus 1 tsp. cornstarch


1 c. water





In large non-stick skillet, combine lemon juice, mustard, garlic powder, pepper, orange juice concentrate, oil, broth mix and parsley flakes. Heat over medium heat until hot.


Add chicken. Cook, turning frequently, until chicken is cooked through, about 15 minutes. Reduce heat to low, cover and cook 10 more minutes.





In small bowl, dissolve cornstarch in water. Add to chicken. Cook, stirring constantly, until mixture is slightly thick and boils 1 minute. 4 servings, 216 calories per serving.Heahtlhy recipes including chicken or fish?
*******SALMON FILETS


1 1/2 lb. salmon fillet per person


1 pat of butter on each side


1 hand squeeze of lemon on each side


Sprinkle of parsley per side


3 sprinkles of garlic salt to taste per side


3 sprinkles of pepper per side


3 sprinkles of paprika


Put salmon fillets on tin foil covered broiler pan. Put butter, lemon, parsley, garlic salt and pepper on top. Sprinkle on paprika. Broil 7 minutes each side. Delicious.





**********CHICKEN WITH WHITE SAUCE


1 2-1/2 to 3-pound chicken, cut into serving pieces


5 tablespoons butter


1 bunch scallions, chopped, including 2 inches of the green tops


1/2 pound mushrooms, quartered


2 cups chicken broth


1/2 cup dry sherry


Salt and freshly ground pepper to taste


2 tablespoons flour


1 cup light cream


1/4 cup finely chopped fresh tarragon or 1 teaspoon dried tarragon


1/3 cup chopped walnuts


Dry the chicken thoroughly with paper towels. In a large, heavy skillet heat 3 tablespoons of the butter over moderate heat. Add the chicken, skin side down, and saute, turning to brown evenly on all sides. Remove to a plate and set aside.


Add the scallions and mushrooms to the skillet and cook until the vegetables are lightly browned, stirring frequently. Return the chicken to the skillet. Add the broth, sherry, and salt and pepper. Cover and simmer until tender.


Transfer the chicken and vegetables to a serving platter and keep warm. Reserve the cooking liquid in the skillet.


In a small saucepan melt the remaining 2 tablespoons butter over low heat. Add the flour and cook 3 or 4 minutes, stirring constantly. Gradually add the cream and the reserved cooking liquid from the chicken, stirring constantly with a wire whisk. Simmer until the sauce is smooth, thickened, and hot. Stir in the tarragon and walnuts, taste for seasoning, and pour over the chicken. Serve with buttered noodles and buttered green peas or asparagus tips.
Ginger-Coconut Chicken


The wonderful flavors of southern India - coconut milk, dried Thai chiles and coriander seed - provide a pleasant punch to a basic chicken breast. Although the ingredients look exotic, this is a deceptively easy dish you'll be proud to serve to guests. Feel free to use different cuts of chicken, bone-in or boneless; just adjust the cooking time accordingly. You can also grill the chicken.





Makes 4 servings





ACTIVE TIME: 10 minutes





TOTAL TIME: 50 minutes (including marinating time)





EASE OF PREPARATION: Easy





1 tablespoon yellow split peas


1 teaspoon coriander seeds


1-2 dried red chiles, such as Thai, cayenne or chiles de arbol


1/4 cup ';lite'; coconut milk (see Ingredient note)


2 tablespoons minced fresh ginger


4 medium cloves garlic, minced


2 tablespoons finely chopped fresh cilantro


1/2 teaspoon salt, or to taste


4 boneless, skinless chicken breast halves (1-1 1/4 pounds total), trimmed





1. Toast split peas, coriander seeds and chiles in a small skillet over medium heat, shaking the pan occasionally, until the split peas turn reddish-brown, the coriander becomes fragrant and the chiles blacken slightly, 2 to 3 minutes. Transfer to a plate to cool for 3 to 5 minutes. Grind in a spice grinder or mortar and pestle until the mixture is the texture of finely ground pepper.


2. Combine coconut milk, ginger, garlic, cilantro, salt and the spice blend in a shallow glass dish. Add chicken and turn to coat. Cover and refrigerate for at least 30 minutes or overnight.


3. Preheat broiler. Coat a broiler-pan rack with cooking spray. Place the chicken (including marinade) on the rack over the broiler pan. Broil chicken 3 to 5 inches from the heat source until it is no longer pink in the center and the juices run clear, 4 to 6 minutes per side.





NUTRITION INFORMATION: Per serving: 152 calories; 3 g fat (1 g sat, 0 g mono); 66 mg cholesterol; 4 g carbohydrate; 27 g protein; 1 g fiber; 371 mg sodium.


Nutrition bonus: Potassium (16% daily value).





*Enjoy!