2 simple and nutritious chicken recipes

Here are two easy and delicious recipes for chicken lovers that will warm up your home any night of the week.

Flavoursome and comforting, this soup has anti-cancer properties thanks to its cauliflower and turmeric, which is found in curry powder. Its creamy carrot base makes a meal in itself. Accompany it with a slice of whole wheat bread.

Preparation time: 5 minutes
Cooking time: 30 minutes
Makes 6 servings

Ingredients:

• 30 ml (2 tbsp.) of olive oil
• 2 onions, chopped
• 4 large carrots, chopped
• 1 Russett potato, peeled and chopped
• 15 g (1 tbsp.) mild curry powder
• 800 ml (3 1/2 cups) chicken broth, low sodium content
• 450 g (1 lb) chicken breasts, boneless, skinless, cut into thin strips
• 1/2 small head of cauliflower broken down into florets (500 g/2 cups)
• 250 g (1 cup) of thawed peas

Preparation:

1. Heat the oil over medium heat in a large saucepan or stewpot. Sauté the onions and carrots for five minutes or until lightly browned, while stirring.
2. Add the potato, curry powder, 250 ml(one cup) of stock and 250 ml (one cup) of water. Cover and cook for 10 minutes or until vegetables are tender.
3. Remove from heat and leave to cool for five minutes. Blend in a food processor or blender until the mixture is smooth.
4. Heat the mixture in the pan and add the remaining broth, chicken and cauliflower. Bring to a boil, reduce heat to medium-low and simmer for 15 minutes or until the chicken is cooked and the cauliflower is tender. Add peas and cook for three minutes.

Nutritional value: Calories: 260; Protein: 25 g; Carbohydrates: 26 g; Fibre: 6 g; Fat: 7 g (total); Saturated Fat: 1 g; Cholesterol: 44 mg; Sodium: 230 mg.

This garlic-rich meal is good for your heart. Serve it with brown rice and steamed broccoli or any other vegetable of your choice.

Preparation time: 5 minutes
Cooking time: 13 minutes
Makes 4 servings

Ingredients:

• 30 ml (2 tbsp.) of olive oil
• 4 chicken breasts, boneless, skinless
• 4 cloves garlic, minced
• 50 ml (1/4 cup) white wine or white balsamic vinegar
• 400 ml (1 3/4 cup) chicken broth

Preparation:

1. Heat the oil over medium heat in a large frying pan. Add the chicken and cook for five minutes or until browned on both sides. Remove from the pan.
2. Cook the garlic in a skillet for two minutes or until slightly softened.
3. Add the wine and deglaze the pan for three minutes.
4. Add the broth and return the chicken and its juices to the skillet; cook for five to 10 minutes or until cooked through.

Nutritional Value: Calories: 214; Protein: 28 g; Carbohydrates: 3 g; Fibre: 0 g; Fat: 8 g (total); Saturated fat: 1 g; Cholesterol: 68 mg; Sodium: 268 mg.