Culinary Hotline - Chicken Edition with Nicholas Fraser

Winner winner, chicken dinner!

 

Ingredients:

For the chicken:

  • 200g chicken breast
  • ½ tsp turmeric
  • 1 tsp kashmiri
  • ½ tsp ground cumin
  • ½ ground coriander
  • 1 tsp garlic powder
  • ¼ cup fat-free yoghurt
  • Salt, to taste

For the spicy rice:

  • 2 cups of mixed pepper, chopped
  • 2 carrots, peeled & chopped
  • 1 celery stick, chopped
  • 1 – 2 chilies, chopped
  • 1 tsp dried thyme
  • 1 Tbsp garlic & ginger
  • ½ tsp turmeric
  • ½ Kashmiri powder
  • ½ cup uncooked rice, rinsed
  • Salt to taste
  • Fresh coriander

For the mint sauce:

  • ½ cup fat free yoghurt
  • Handful fresh mint sprigs
  • 1 tsp garlic powder
  • 1 Tbsp lemon juice
  • Salt, to taste

For the salad:

  • 1 tomato, cut into quatres
  • ½ red onion, sliced
  • ½ cucumber, cubed
  • 1 avocado, cubed
  • Mint sprigs

How To Make Spicy Chicken & Savoury Rice 

  1. In a bowl, combine the yoghurt, turmeric, Kashmiri chilli, cumin, coriander, garlic powder, and salt.
  2. Add the chicken breast and coat evenly.
  3. Let it marinate for at least 15–30 minutes
    (or overnight for more flavour).
  4. Grill, pan-fry, or bake the chicken until fully cooked and golden on the outside.
  5. Set aside to rest, then slice.
  6. In a pot, heat a little oil or cooking spray. Sauté garlic & ginger paste until fragrant.
  7. Add peppers, carrots, celery, and chopped chillies.
  8. Cook for 5 minutes until slightly softened.
  9. Stir in the thyme, turmeric, Kashmiri chilli powder, and rinsed rice.
  10. Add 1 cup of water (or as needed), season with salt, bring to a boil, then reduce to low and cover.
  11. Simmer for 15–20 minutes until the rice is cooked and fluffy.
  12. Fluff with a fork and garnish with fresh coriander.
  13. In a small blender or food processor, combine yoghurt, mint leaves, garlic powder, lemon juice, and salt.
  14. Blend until smooth.
  15. Adjust seasoning to taste.
  16. Combine tomato, onion, cucumber, and avocado in a bowl.
  17. Top with mint sprigs for freshness.

Ingredients:

  • For the Filling:
    1 Tbsp olive oil
    500g baby spinach
    2 garlic cloves, minced
    ½ cup cream cheese
    ½ cup grated cheddar cheese
    ¼ cup sundried tomatoes, chopped
    ½ tsp chili flakes (optional, for heat)
    ½ tsp onion powder
    A few fresh basil leaves, chopped
    ½ tsp dried oregano
    1 Tbsp olive oil (to mix in)
    For the Chicken:
    2 large chicken breasts (butterflied)
    Olive oil, for drizzling
    ½ tsp paprika
    Salt and pepper, to taste
    To Serve:
    Creamy mashed potatoes or your side of choice

How To Make Creamy Spinach & Sundried Tomato Stuffed Chicken Breast

  1. Preheat your oven to 180°C.
  2. Heat 1 Tbsp olive oil in a pan over medium heat.
  3. Add minced garlic and sauté for 30 seconds until fragrant.
  4. Add baby spinach and cook until wilted.
  5. Set aside to cool slightly, then squeeze out any excess liquid.
  6. In a mixing bowl, combine cream cheese, cooked spinach, chopped sundried tomatoes, chili
    flakes, onion powder, fresh basil, oregano and olive oil.
  7. Mix until well combined, then
    butterfly each chicken breast by slicing horizontally (without cutting all the way through) to
    create a pocket.
  8. Spoon the filling evenly into each chicken breast.
  9. Drizzle the stuffed chicken with olive oil, sprinkle with paprika, salt, and pepper.
  10. Heat a pan over medium-high heat and sear the chicken breasts for 2–3 minutes per side until golden.
  11. Transfer the chicken to a baking dish and bake for 20–25 minutes, or until fully cooked through.
  12. Let the chicken rest for a few minutes before slicing.
  13. Serve with creamy mashed potatoes or your favourite side.

Ingredients:

For the Chicken:

  • 150g chicken breast, diced
  • ½ tsp cumin powder
  • ½ tsp coriander powder
  • ½ tsp smoked paprika
  • ½ tsp garlic powder
  • Salt & pepper, to taste
  • Olive oil, for cooking
  • 1 cup mushrooms, sliced
  • ½ bell pepper, diced

For the Cheese Paste:

  • 2 tsp fat-free cottage cheese
  • 1 tsp reduced-fat cream cheese
  • 50g low-fat cheese, grated
  • 1 tsp chili sauce (adjust to taste)
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • Salt & pepper, to taste
  • 1 cup grated low-fat cheese (plus extra for topping)
  • 10 mini tortillas

To Serve:

  • Fresh salsa or sambal
  • Sliced avocado
  • Mint yoghurt sauce (optional)

How To Make High Protein Chicken Tacos

  1. Preheat oven to 200°C In a bowl, toss diced chicken with cumin, coriander, paprika, garlic powder, salt, and pepper.
  2. Heat a drizzle of olive oil in a pan over medium heat.
  3. Sauté chicken until golden and fully cooked.
  4. Set aside.
  5. In a bowl, mix together cottage cheese, cream cheese, grated cheese, chili sauce, garlic powder, onion powder, and seasoning until smooth and spreadable.
  6. To assemble the tacos:
  7. Lay mini tortillas on a greased baking tray.
  8. Spread a thin layer of cheese paste onto each tortilla. mushrooms and peppers, followed by the cooked chicken.
  9. Sprinkle with extra grated cheese.
  10. Bake in the preheated oven for 8–10 minutes, or until the cheese is melted and the tortillas
    are slightly crispy.
  11. Remove from oven and top with fresh salsa or sambal, sliced avocado, and mint sauce if desired.

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