Pitted black olives (a good handful or two, depending on how much you like olives!)
2-3 teaspoons of baby capers (from a jar, kept in water, vinegar and salt)
Chicken legs, skin left on, seasoned with fine sea salt
I’ve not written down prescriptive quantities – let your taste buds and appetite guide you.
Place the blitzed soup, olives and capers into a deep sauté pan and bring to a gentle boil.
Add the seasoned chicken legs and ensure they are covered in sauce, place a lid over the pan and turn down the heat. Simmer gently for approx. 45 minutes until the chicken is cooked through and starting to loosen off the bone.
170g eating apple, roughly chopped, skin left on (your choice of apple, approximately one average-sized apple) – don’t use cooking apples as this recipe works because of the sweeter flavour of eating apples
200g mange tout
100g spring onions, roughly chopped (ideally use chunky ones where the white end is lovely and bulbous)
250g closed-cup chestnut mushrooms, quartered
300g green cabbage, finely sliced
1/2 tsp ready to use ginger paste
1tsp ready to use lemongrass paste
3 cloves garlic, finely chopped
30ml light soy sauce
30ml dark soy sauce
1 Cal cooking oil spray (I used the olive oil variety but you can use sunflower if you prefer) – a few sprays
a sprinkling of dried ground chilli flakes (how big a sprinkling will depend on how spicy you want the chicken stir-fry to be)
Lightly coat a wok with a few sprays of 1 Cal cooking spray-oil, heat on a high heat until smoking
Add the garlic, spring onion, ginger and lemongrass, along with the chilli flakes. Stir to avoid burning and after 1/2 to 1 minute, add the light soy sauce and stir.
Add the cabbage, mushrooms and mange tout and cook for a couple of minutes on a high heat while stirring to avoid burning. Once the vegetables are cooked but still crunchy, remove them from the wok and set aside.
If needed, re-coat the wok with some 1 cal cooking oil spray and when hot and smoking, add the chicken and stir.
Once it has started browning, add the apple and pomegranate. Stir on a high heat for about a minute, then add about half of the dark soy sauce.
Return the previous ingredients (all the vegetables) to the wok.
Mix the cornflour with the remaining dark soy sauce and add it to the chicken stir-fry. Stir for a further 30 seconds or so to allow the sauce to thicken slightly.
Serve immediately, either on its own or with noodles or rice.
Chicken Stir-Fry with Apple and Pomegranate Seeds – Gloriously Simple, Gloriously Good
If you’ve been following my blog and recipes for some time, you’ll know that whilst I adore calorie-laden, fat-rich, exquisitely decadent and rich food, I have to temper this with some very low-calorie, low-fat, healthy food…for health reasons that are relevant to all, of course, and because weight has always been an issue for me.
I’m therefore delighted to have come up with these really healthy sausages: Chicken Sausages…don’t run for the hills! With the addition of apples, these chicken sausages are deliciously moist and full of flavour!
You can play around with the recipe to alter the flavour profile; for example, you could season with sea salt and a touch of cinnamon to complement the apples. Or you could use celery salt. I’ve used Knorr Aromat because I find chicken can sometimes need a big kick of seasoning and Aromat achieves this, but I am conscious of the fact that it contains a lot of MSG and may not be of everyone’s choosing for that reason. So if you just want to substitute the Aromat without going wild with other seasonings, you could just season generously with sea salt and a little bit of freshly-ground black pepper.
Grind/Mince the chicken breast and apple pieces together, on a medium setting. If you don’t have a meat mincing machine, you can buy ready-minced chicken breast meat and grate the apples (or, for more texture, finely chop them).
Mix in the seasoning
Thread the sausage casing onto your sausage-making nozzle and gently feed through the chicken sausage mixture. This is a very wet mixture so the sausages are very soft.
I’ve found the easiest way to make these chicken sausages is to make one long continuous sausage, then fold it into 7 equal lengths on a big chopping board. You can then twist and cut at the end of each length, then gently fold each length into 3 and twist & cut at the folds. This will then give you 21 fairly even-sized healthy chicken sausages.
Freeze any you don’t want to use immediately.
Cooking: Grill, barbecue, dry-fry in a non-stick pan or cook on a griddle. Serve with a mixed salad or steamed fresh vegetables. Enjoy!
These healthy sausages are a real low-fat, low-cal treat and very satisfying as a 3-sausage portion is a decent size meal, but if you don’t have a sausage-making machine, you can still mix the ingredients as above, but then make them into patties/burgers instead.