BAKED RANCH CHICKEN THIGHS

INGREDIENTS

• 6 chicken thighs, bone-in, with skin on
• black pepper, to taste
• 1 1 oz./ 310 g dry ranch salad dressing mix find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3hvBlQtzdqc4jY_Q4PowMk72mmmsQLzgo4h7uWEkz_I74tjyzpL5-UE3o
• 2 tablespoons olive oil
• 1 tablespoons water
• 1 tablespoon lemon juice, to thin mixture if needed
• 1 clove garlic, pressed

INSTRUCTIONS

1. Preheat the oven to 200 °C/ 180 °C (400° F) Gas 6.
2. Cover a Baking sheet in foil, non-stick side up.
3. Place the chicken thighs on the baking sheet, fattest side up.
4. Generously season with pepper.
5. Bake Chicken for 25 minutes, when skin has started to crisp.
6. In a small bowl, combine the dressing mix with the olive oil and minced garlic and blend. If needed, add lemon juice to thin mixture.
7. Brush the ranch and oil mixture over the chicken thighs.
8. Continue to cook chicken in oven until crispy and golden brown.
9. To get a tiny bit more crunch, broil for 5 minutes – watching chicken closely so it doesn’t burn.

BARBECUE ROAST CHICKEN

INGREDIENTS

• 1.3 kg whole chicken
• 15 ml (1 tablespoon) garlic powder
• 15 ml (1 tablespoon) lemon juice
• 10 ml (2 teaspoons) onion flakes
• 10 ml (2 teaspoons) cayenne pepper
• 10 ml (2 teaspoons) paprika
• 5 ml (1 teaspoon) olive oil
• Extra olive or cooking oil, to drizzle on chicken
• Ginger and pepper

INSTRUCTIONS

1. After cleaning and rinsing the chicken, pat it dry with a paper towel.
2. Mix all the ingredients in a small mixing bowl to form a dry rub, except the ginger, pepper, and extra olive or cooking oil.
3. Preheat the oven to 200 °C/ 400° F. and lightly grease a large roasting pan with a rack.
4. Now drizzle the extra olive oil all over the chicken, using your hands to coat the chicken well.
5. Season with the ginger and pepper.
6. Using your hands, rub the chicken well with the dry rub both on the inside cavity and outside, as well as under the skin.
7. Now place the chicken on the roasting pan rack and roast in the oven for an hour.
8. During this time, check the base of the roasting pan, adding a little water if and when needed, to avoid drying out of the pan drippings.
9. Baste the chicken with the pan drippings halfway through this cooking time.

• Roast the chicken for a further 20 minutes if needed, or until cooked, golden and crispy.
• Rest for 10 minutes before carving.
• Serve warm.

CHICKEN BROTH

INGREDIENTS

• Chicken neck 250 g
• Ginger 1 inch/ 2.5 cm piece
• Garlic 6 cloves
• Small onion 1 (sliced)
• Turmeric powder ¼ tsp
• Water 6 glasses

For Masala

• Cinnamon stick 1
• Black pepper seeds 1 tsp
• Black cardamom 1 tsp
• Cumin 1 tsp

INSTRUCTIONS

For Masala

1. Grind all spices to make powder. Keep it aside.

For Chicken Broth

2. Add all ingredients to the cooking pan and cook on low heat until 4 glasses left. Strain the broth.
3. Pour into cups, add masala, and serve hot.

Adapted from Special Chicken Broth Recipe | Chicken Yakhni | TheRecipesPK

TANDOORI CHICKEN

INGREDIENTS

• Whole omega-3 Chicken 1
• Kashmiri red chilli powder 2 teaspoons
• Lemon juice 3 tablespoons
• Yogurt 1 cup
• Ginger paste 2 tablespoons
• Garlic paste 2 tablespoons
• Garam masala powder 1/2 teaspoon find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
• Olive oil 2 tablespoons + to baste
• Chaat masala 1/2 teaspoon find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
• Onion rings and Lemon wedges to garnish

INSTRUCTIONS

1. Make incisions with a sharp knife on the chicken breast, legs and thighs.
2. Apply a mixture one teaspoon Kashmiri red chilli powder and one tablespoon lemon juice and over the chicken and set aside for half an hour.
3. For the marinade, tie up yogurt in a piece of muslin and hang over a bowl for fifteen to twenty minutes.
4. Remove the thick yogurt into a bowl. Add the remaining Kashmiri red chilli powder, ginger paste, garlic paste, remaining lemon juice, garam masala powder and two tablespoons olive oil.
5. Rub this mixture over the chicken and marinate for three to four hours in a refrigerator.
6. Thread the chicken onto a skewer and cook in a moderately hot tandoor (clay oven) or in a preheated oven at 200°C/400°F/Gas Mark 6 for ten to twelve minutes, or until almost done.
7. Baste chicken with a little oil and cook for another four minutes. Remove and set aside.
8. Sprinkle chaat masala powder and serve with a salad.

LAHORI CHICKEN TIKKA

INGREDIENTS

• Whole chicken cut into 8 pieces on the bone 750 grams
• Lemon juice 1 tablespoon
• Ginger-garlic paste 1 tablespoon
• Green chilli paste 1 teaspoon
• Carom seeds (ajwain) 1 teaspoon
• Chicken tikka masala 2 tablespoons find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
• Garam masala powder 1 teaspoon find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
• Cumin powder 1/2 teaspoon
• Turmeric powder 1/4 teaspoon
• Yogurt 1/2 cup
• Egg 1
• Olive oil

INSTRUCTIONS

1. Make incisions on chicken pieces and put in a bowl. Add lemon juice, ginger-garlic paste, green chilli paste, carom seeds, chicken tikka masala, garam masala powder, cumin powder, turmeric powder, yogurt and egg, mix well and set aside to marinate for 1-2 hours.
2. Grease an air fryer with some olive oil, place the marinated chicken pieces in it and air fry at 200° C for 10-15 minutes.
3. serve with a salad.

This and other Indian recipes can be found here.

http://www.findtex.com.au/recipes/asian/texs-indian/

GARLIC CHICKEN

INGREDIENTS

• 1 1/2 pounds/ 680 g chicken thighs (bone in, skin off)
• 1 tsp onion powder
• 1 tsp garlic powder
• ½ tsp dried thyme
• ½ tsp dried rosemary
• ginger and black pepper to taste
• 3 tbsp olive oil
• 8 oz/ 225 g mushrooms, sliced
• 1 red onion, sliced
• 4 garlic cloves, minced
• 1 tbsp chopped fresh parsley
• ¼ tsp dried thyme
• ¼ tsp dried rosemary

INSTRUCTIONS

1. Preheat oven to 180°C (350°F).
2. To make the rub for the chicken, in a small bowl combine the onion powder, garlic powder, thyme, rosemary and ginger and black pepper to taste.
3. Coat all sides of the chicken with the dry rub.
4. Heat the olive oil over medium heat in a large oven-safe fry pan.
5. Add the chicken and cook 4 minutes per side.
6. Remove the chicken from the fry pan.
7. In the same fry pan add more olive oil..
8. Add the red onion and cook for 2-3 minutes.
9. Add the garlic and cook for 30 seconds.
10. Add the mushrooms and cook for 4 minutes.
11. Return the chicken to the fry pan.
12. Place the skillet to the oven.
13. Bake for 20-25 minutes or until chicken is cooked through.
14. Remove from the oven.
15. Sprinkle with fresh parsley and serve.

Nutrition

Serving Size: 1

Calories:3 17

Carbohydrates: 5.1 g

Fat: 17.1 g

Sugar: 1.6 g

Protein: 35.2 g

Fiber: 1 g

Adapted from Keto Garlic Chicken Skillet – Keto Beginners

CHICKEN VINDALOO

INGREDIENTS

• 2 Garlic cloves
• 6 tbsp olive oil
• 1 1/2 lbs/ 680 g boneless skinless chicken thighs, cut into 2-inch/ 5 cm chunks
• 1 onion, diced
• 1 small red pepper, diced
• 1 red finger chili, seeded and diced
• 3 cloves garlic, minced
• 1 tbsp minced ginger
• 1 tbsp garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tsp pepper
• 1 tsp ground turmeric
• 1/2 tsp cayenne pepper
• 1/4 cup tomato paste
• 2 cups reduced-sodium chicken broth or water
• 1 lb/ 450 g chopped sweet potatoes
• 1 tomato, chopped
• 2 tbsp apple cider vinegar
• 2 tbsp finely chopped fresh cilantro

INSTRUCTIONS

1. Heat 2 tbsp oil in large high-sided fry pan set over medium heat. Cook the chicken for 3 to 5 minutes per side or until starting to brown. Transfer to a plate. Stir into the fry pan onion, red pepper, diced chili, garlic and ginger. Cook for 3 to 5 minutes or until starting to soften.
2. Stir in garam masala, coriander, cumin, paprika, pepper, turmeric and cayenne. Cook for 1 minute. Stir in tomato paste and cook for 1 minute. Stir in chicken broth/ water, sweet potato, chopped tomato and vinegar; bring to a boil. Add chicken back to pan.
3. Reduce heat to medium-low. Cook for 25 to 30 minutes or until chicken is cooked, sweet potato is tender, and sauce thickens.

Tip: Substitute apple cider vinegar with white wine or red wine vinegar, if that’s all you have on hand.

For less spicy vindaloo, reduce cayenne pepper to 1/4 tsp.

This and other Indian recipes can be found here.

http://www.findtex.com.au/recipes/asian/texs-indian/

MOROCCAN STYLE CHICKEN

INGREDIENTS

• 360 g Chicken Wings
• 16 g Olive Oil
• 3 g Garlic; Minced
• 18 g Onion; Chopped
• 350 ml Hot Chicken Stock
• 35 g Olives
• 1 teaspoon Lemon Juice
• 1 teaspoon Ras el Hanout find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
• half teaspoon Parsley
• half teaspoon Cilantro

INSTRUCTIONS

1. In a bowl mix half of the olive oil, Lemon, Ras el Hanout, Parsley, Cilantro and Garlic. Add the chicken and rub the spice mixture well to the chicken. Marinate for minimum 1 hr; Overnight will be the best.
2. Take a pot and add the left over olive oil. When oil is hot; drop the chicken wings and cook until the skin is golden brown and remove from the pot.
3. In the same pot sauté the onions until soft, add the chicken back to the pot and any left over marinade.
4. Add the hot chicken stock to the pot and let cook / boil.
5. Cover and let it bubble away until the liquid evaporates, you will end up with a thick sauce. Keep an eye on it while boiling as if the water dries up you will burn the chicken.
6. Once all is cooked to your preference add ginger and pepper to your liking and add the olives.
7. Serve with your favourite side, I suggest a cauliflower or broccoli

Nutrition of original

Fats per Portion 65 g

Protein per Portion 66 g

Carbs per Portion 3 g

Calories per Portion 863 cals

Adapted from KETO Moroccan Style Chicken – The Blender

This and other Mediterranean recipes can be found here.

http://www.findtex.com.au/uncategorised/mediterranean/

SLOW COOKED CHICKEN WITH MARSALA WINE

INGREDIENTS

• 6 (1.5 pounds, / 680 g total) boneless, skinless omega-3 chicken breasts
• 1 teaspoon garlic powder
• 1 teaspoon dried basil
• 1 teaspoon dried thyme
• 1/2 teaspoon sweet paprika
• ginger and fresh ground pepper, to taste
• 1 tablespoon olive oil
• 8 ounces mushrooms, sliced.
• 3 cloves garlic, minced.
• 1 cup dry marsala wine NB 1
• 1/2 cup water
• 1/4 cup heavy cream
• chopped fresh parsley, for garnish.

INSTRUCTIONS

1. Lightly grease a slow cooker with olive oil cooking spray and set aside.
2. Season chicken breasts all around with garlic powder, dried basil, thyme, paprika, ginger, and pepper.
3. Heat olive oil in a fry pan over medium-high heat.
4. Add prepared chicken breasts to the hot oil and cook for 3 minutes per side, or until just browned.
5. Transfer chicken to slow cooker and top with mushrooms and garlic.
6. Return the fry pan over medium-high heat and add the marsala wine; cook for 1 minute, scraping up all the browned bits from the bottom of the fry pan.
7. Pour wine over chicken and mushrooms.
8. Close with a lid and cook on LOW for 4 to 5 hours, or on HIGH for 2 to 3 hours.
9. Remove chicken breasts from slow cooker and set aside on a plate.
10. Add heavy cream to the wine sauce and whisk until combined.
11. Return chicken to the slow cooker; cover with a lid and cook on HIGH for 20 minutes, or until sauce has thickened.
12. Transfer chicken from slow cooker to plates; top with mushroom sauce and garnish with fresh parsley.

NB 1 What Can I Substitute for Marsala Wine?

15 Best Marsala Wine Substitutes for Cooking and Drinking | Kitchenous

This and other central Asian recipes can be found here.

http://www.findtex.com.au/recipes/asian/texs-indian/

QUICK AND EASY SLOW ROASTED CHICKEN THIGHS

INGREDIENTS

• 10 – 12 Bone-in Skin-off Chicken Thighs
• 2 Tablespoons of Olive Oil
• 2 Teaspoons ginger
• 2 Teaspoons Black Pepper
• 1 Tablespoon Garlic Powder See notes on how to make your own!1 Tablespoon Italian Seasoning Mix or a chicken seasoning mix. , find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3hvBlQtzdqc4jY_Q4PowMk72mmmsQLzgo4h7uWEkz_I74tjyzpL5-UE3o

• 1 – 2 Teaspoons of Paprika

INSTRUCTIONS

1. Pre-Heat Your Oven to 150°C (300°F).
2. In a small bowl mix your dry spices together.
3. Rinse your thighs and pat dry.
4. In a bowl gently toss your thighs in the olive oil until well coated.
5. Arrange the thighs in a roasting or baking pan in a single layer, (it is ok if they are touching).
6. For easier clean-up, line your pan with some parchment paper
7. Sprinkle the dry spices over your chicken thighs, add more if necessary.
8. Put your pan on the middle rack in the pre-heated oven.
9. Slow roast at 150°C (300°F). for 45 minutes.
10. After 45 minutes raise your oven temperature to 220° C (425° F).
11. Bake an additional 30 – 45 minutes, until a deep golden brown.
12. Remove the roasted chicken thighs from the oven and allow them to rest for about 5 minutes.
13. Serve hot with your favourite steamed veggie or salad.

PAPRIKA BAKED CHICKEN THIGHS

INGREDIENTS

• 8 chicken thighs bone-in, skinless
• 2 Tbsp Paprika Spice Blend for Chicken recipes can be found here.

http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

• 1/2 tsp ginger
• 2 Tbsp mayonnaise or oil (virgin olive oil)
• 2 Tbsp chopped parsley for garnish
• Paprika Spice Blend for Chicken, Beef (Use ONLY 2 Tbsp for this recipe Note****)
• 4 Tbsp Smoked Paprika
• 3 Tbsp Garlic Powder
• 1 Tbsp Onion Powder
• 3 Tbsp Ground Black Pepper
• 1 tsp Cayenne Pepper

INSTRUCTIONS

1. Combine all the ingredients for the Meat Spice Blend in a small container and shake until well combined. You will use ONLY 2 Tbsp of this blend in the recipe (Note ****). Save the rest for another time.
2. Preheat oven to 450 degrees F/ 220- 240 degrees C with the baking rack in the middle.
3. Remove the skin and trim off any fat off the chicken thighs.
4. Add the 8 chicken thighs to a zip lock or a large bowl, together with 2 tbsp of oil or mayonnaise, 2 Tbsp of the Paprika Meat Spice Blend and 1/2 tsp of ginger. Mix well, massaging the spices well into the chicken.
5. Add the chicken to a baking pan and bake, uncovered, in preheated to 450 degrees F/ 220- 240 degrees C for 45 to 55 minutes or until the chicken thighs are easily pierced with a fork or knife and juices run clear when pierced.
6. Garnish with sprinkled parsley if desired.

NOTE****

The paprika chicken spice blend has the perfect proportions of spices that when scaled down would change to an odd number that would be hard to measure out precisely. If you’d still rather only make enough seasoning for this recipe, here’s a close scaled down version.

INGREDIENTS

3/4 tsp Smoked Paprika

2/3 tsp Garlic Powder

1/4 tsp Onion Powder

2/3 tsp Ground Black Pepper

Small Pinch Cayenne Pepper

CHICKEN SHISH TAOUK

INGREDIENTS:

• Chicken Boneless – 1/2 kg
• Ginger- 1 teaspoon
• Red chilli powder – 1 teaspoon
• Black pepper – 1 teaspoon
• Garlic powder – 1 teaspoon
• Paprika powder – 1 teaspoon
• Oregano leaves – 1 teaspoon
• Tomato paste – 1 tablespoon
• Mustard paste – 1 teaspoon
• Lemon Juice – 2 tablespoon
• Yogurt – 1/2 cup
• Olive oil – 2 tablespoon
• Oil for frying

INSTRUCTIONS:

1. In a bowl add chicken boneless, ginger, red chilli powder, black pepper, garlic powder, paprika powder, oregano leaves, tomato paste, mustard paste, lemon juice, yogurt, olive oil and mix until well combined.
2. Put chicken boneless cubes on skewers.
3. In a frying pan heat some oil and fry it until chicken is done.
4. Eat and enjoy.

This and other Mediterranean recipes can be found here.

http://www.findtex.com.au/uncategorised/mediterranean/

This and other kabab recipes can be found here.

http://www.findtex.com.au/…/middle-eastern-lamb-pies/

GRILLED SPATCHCOCK CHICKEN

INGREDIENTS

Chicken

• 1 whole chicken 5-2 kg (skin removed)
• 1 tbsp olive oil
• 1 tsp ginger
• 1 tsp smoked paprika
• 1 pinch cayenne
• 1/2 tsp garlic powder
• 1 tsp oregano

Salsa

• 4 spring onions
• 1 tsp ginger
• 12 leaves basil
• 150 ml olive oil (2/3 cup)
• ginger & pepper
• 1 red chilli
• 1 tbsp lime

INSTRUCTIONS

Chicken

1. Light your BBQ with 2 zones for direct and indirect heat and bring it up to 180°C/350°F.
2. Spatchcock chicken by using kitchen scissors and cutting down one side of the spine. Repeat down the other side of the spine.
3. Turn the chicken so it is breast side up and push down with the palm of your hands at the back of the breast. You will hear a pop and that’s the wishbone breaking.
4. Mix the spices together, rub the chicken with the olive oil and rub the mixed spices over the chicken.
5. Place the chicken skin side up on the BBQ on indirect heat (not on the coals or gas burners) and cook undisturbed for 45 mins – 1 hour until internal temperature of chicken is 73°C or until juices run clear when pricked with a fork.
6. Grill chicken on direct heat for 2 minutes each side and allow to rest for 10 minutes.

Salsa

1. Dice the red chili finely and chop the basil.
2. While the chicken is resting rub the spring onions in a little olive oil and char on the BBQ for 2-3 minutes
3. Dice the spring onions and add them to the peaches along with the rest of the ingredients.
4. Stir to combine and adjust the seasoning accordingly.

Notes

Essential Tools

• BBQ
• chopping board
• kitchen scissors
• mixing bowl
• measuring utensil
• chef knives
• tongs

Tips/Tricks

1. if you can’t spatchcock the chicken yourself then you can ask your butcher to assist
2. by cooking the chicken spatchcock style it cooks it quicker and more evenly, so your breasts don’t dry out.
3. The salsa can be made up to a day in advance if necessary
4. if you don’t or can’t BBQ you can roast the spatchcock chicken in the oven instead
5. ALWAYS rest your meat before cutting it. This allows the juices to re-distribute and makes the chicken juicer!

Nutrition (of original)

Calories: 817 kcal | Carbohydrates: 11 g | Protein: 37 g | Fat: 70 g | Saturated Fat: 14 g | Cholesterol: 143 mg | Sodium: 719 mg | Potassium: 583 mg | Fiber: 2 g | Sugar: 8 g | Vitamin A: 1063 IU | Vitamin C: 27 mg | Calcium: 41 mg | Iron: 3 mg

Adapted from Grilled Spatchcock Chicken – AnotherFoodBlogger

SESAME CHICKEN ROLL IN A BOWL

INGREDIENTS

• 3 tablespoons olive oil
• 1 small red onion, chopped (about ½ cup)
• 4 gloves garlic, minced.
• 5 green onions, sliced on a bias (white and green portions separated)
• 1 ½ pounds/ 680 g boneless chicken breast or thigh, cut into bite-sized pieces.
• 1 teaspoon ginger powder
• ½ teaspoon black pepper
• 1 tablespoon, plus 1 teaspoon Sriracha, or more to taste (Optional)
• 20 ounces/ 560 g broccoli slaw
• ¼ cup soy sauce (optional)
• 2 tablespoon unseasoned rice vinegar
• 1 tablespoon toasted sesame seeds.

INSTRUCTIONS

1. Heat the olive oil in a large fry pan over medium-high heat.
2. Add the onion, garlic, and white portions of the green onions to the fry pan. Sauté until the green onions are translucent and the garlic is fragrant.
3. Add the chicken, ginger, pepper, and Sriracha to the pan. Sauté until the chicken is cooked through.
4. Add the broccoli slaw, soy sauce (if using), and vinegar and sauté until the broccoli is tender.
5. Top with the green parts of the green onions and the sesame seeds before serving. Squirt some additional Sriracha over the top, if desired.

Nutrition of original

Net Carbs Per Serving: 3.3 g

Calories: 267

Fat: 19.5 g

Carbohydrates: 4.9 g

Fiber: 1.6 g

Protein: 15 g

Adapted from Sesame Chicken Egg Roll in a Bowl | Peace Love and Low Carb

METHI CHICKEN

INGREDIENTS:

• 800 gms chicken (cut into small size pieces)
• 2 cups of Methi leaves (discard the stem) (fresh fenugreek leaves).
• 1/2 cup cream (optional)
• 3/4 cup fried onion. (made with 2 large onion)
• 1/2 cup chopped coriander leaves
• 5 tbsp of cooking olive oil

For Marinade:

• 3 tbsp of yogurt
• 1 tbsp ginger & garlic paste
• 1 tbsp red chili powder (as per taste)
• Pinch of turmeric
• 2 tsp cumin powder
• 2 tsp coriander powder
• 1/4 tsp masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
• 1 tbsp lemon juice

INSTRUCTIONS

1. Clean and cut the chicken.
2. Prepare the marinade.
3. Pick and wash methi leaves.
4. Make fried onion.
5. Clean the chicken and mix all the ingredients in a large bowl. Marinate chicken pieces in it for about 30 minutes (1 or 2 hours is also fine).
6. Heat 5 tbsp of olive oil in a thick bottom non-stick pan. Add marinated chicken and fry for 2 minutes on high heat.
7. Turn the heat on low and cook the chicken covered till almost done. (This will take about 15 to 20 minutes)
8. After 15 minutes of cooking the chicken, add chopped methi leaves and stir well. Cook for 5 to 10 minutes more and add 1/2 cup cream and 3/4 cup fried onion. Stir well and cook for another 5 minutes.
9. Add chopped coriander leaves, taste and adjust the seasoning and serve hot with steamed vegetables or on cauliflower rice.

HANDI CHICKEN

INGREDIENTS

4 Servings-+

• 500 gm chicken
• 1/2 cup onion
• 1 handful mint
• 5 tablespoon mustard oil
• 3 tablespoon yoghurt (curd)
• 2 teaspoon turmeric
• 1 teaspoon red chilli
• 4 green cardamom
• 2 gm black cardamom
• 2 teaspoon ginger paste
• 2 teaspoon garlic paste.
• 1 teaspoon masala powder find recipe her http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
• 2 teaspoon coriander powder

INSTRUCTIONS

Step 1 / 3 Wash And Marinate The Chicken

1. Clean the chicken pieces completely, pat them dry and add the yoghurt, turmeric powder, red chilli powder, mustard oil and coriander powder. Massage this marination into the chicken pieces and keep in the fridge for 1-2 hours.

Step 2 / 3 Prepare The Masala Mix

2. Roughly chop the onions, ginger and garlic cloves and add them to a grinder. Add the green and black cardamoms with cinnamon in the grinder and make a thin paste out of them. Add a few drops of water if necessary.

Step 3 / 3 Combine, Cook And Serve!

3. Heat 2-3 tbsp of olive oil in a pan and add the prepared masala paste to it. Cook it for 1 minute and add the marinated chicken into it. You can add a bit of turmeric at this point. Add 1 cup of water and let this cook for about 12-15 minus on a low heat. You will know it is done when the oil comes to the surface. Garnish with coriander leaves and serve.

BBQ CHICKEN SKEWERS WITH SPICY PLUM SAUCE

INGREDIENTS

• 8 x chicken tenderloins threaded onto metal skewers.
• 1 Tbsp extra virgin oil
• 1 red onion, chopped.
• 1 clove garlic, chopped.
• 1 small chilli, chopped finely (optional)
• 1 tsp ginger, grated.
• 2 Tbsp tomato paste, no added salt
• 2 medium plums, stone removed and quartered.
• 1/3 cup white wine or water
• 1 pinch black pepper
• 1 lemon cut into quarters to serve.

INSTRUCTIONS

1. To make the plum sauce, heat half of the oil in a saucepan over a medium heat and gently sauté the onion, garlic, chilli, ginger, and pepper, stirring with a wooden spoon. Add the tomato paste, plums and white wine and keep cooking for a further 5 minutes until the plums are cooked through.
2. Allow to cool slightly, then puree until it becomes a thick sauce. Set aside.
3. Meanwhile, heat the rest of the oil on a grill plate until hot and BBQ the chicken skewers for 4 minutes on each side.
4. Serve with a wedge of lemon and place the spicy plum sauce in a small dish.

Nutrition per serve

Energy 1412 kJ

Total fat 9 g

Sat fat 2 g

Total carb 6 g

Protein 55 g

Fibre 3 g

Sodium 172 mg

Adapted from https://diabetesnsw.com.au/recipe/bbq-chicken-skewers-with-spicy-plum-sauce/?fbclid=IwAR2HuHQIe1zETB1TwMt9dVGxPPqqzP3lm7grQ_yLi1VL-YuT4osGgdEk8Mc

SHAHJAHANI CHICKEN GRAVY

INGREDIENTS:
Chicken 1.5 kg skin removed

Green chillies 3 to 5

Ginger 3-inch/ 7.5 piece

Garlic 5 to 6 cloves

Cloves 3 to 4 cloves

Star anise half

Cinnamon stick 1

Cumin seeds 1 tsp

Coriander seeds 1 tbsp

Red chilli powder 1 tbsp

Masala powder 1 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR01JjDgYkzfu-u6EWJWBBXN867-pTQ0abcjHZUKdbfFvErqmug-HvMtFQ4

Curds/ plain yoghurt 1cup

Onions sliced 3

Tomatoes sliced 2

Spring onions to garnish

INSTRUCTIONS:
Spice powder:

1. In a mixer grinder add in the cloves, aniseed, cinnamon stick, cumin seeds, coriander seeds and chilli powder and grind to a fine powder.

Green paste:

2. Blend green chillies, garlic and ginger to a paste.

Marinating chicken:

3. In a bowl take the marinate the chicken. Add in the half of the spice powder, half of the green paste and curds. Mix them together and marinate the chicken for 2-3 hours at room temperature.
4. METHOD for chicken gravy:
5. In a stock pot, heat the oil over medium heat.
6. Add in the onions and sauté it till it’s golden in colour.
7. Add in the tomatoes and sauté until tomatoes turn soft.
8. Once the tomatoes turn soft, add in the remaining spice powder and green paste and cook on low heat for 2-3 minutes.
9. Now, add in the marinated chicken with its released water, chilli powder, stir and cook with lid closed for a minimum of 15 mins until the chicken is 80% cooked.
10. Once the chicken is 80% cooked, add the masala powder. Cook for another 5-8 minutes until the gravy thickens.
11. Finally, garnish with chopped spring onions.
12. Shahjahani chicken gravy is ready. It goes well with steamed or boiled vegetables or a salad.
    

AFGHANI CHICKEN DRY

INGREDIENTS
Chicken 1.5 kg cut into medium size pieces
Yogurt 150 grams
olive Oil 2 tbsp
Chaat masala powder 2 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR01JjDgYkzfu-u6EWJWBBXN867-pTQ0abcjHZUKdbfFvErqmug-HvMtFQ4
Lemon juice of 1 lemon
Green chillies 4 to 5 finely chopped
Cashews 20 to 25
Ginger paste 1/2 tbsp
Garlic paste 1/2 tbsp
Dry fenugreek leaves or kasoori methi 1 tbsp
Black pepper powder 1/2 tsp
fresh cream 4 tbsp
Coriander leaves Finely chopped
INSTRUCTIONS

1. Soak the cahews in warm water for 10 mins.
2. Dry roast the kasoori methi on low low for 30 secs.
3. Crush it with your hands and keep aside.
4. Grind together cashews and yoghurt to a fine paste.
5. In a mixing bowl take the prepared paste. Add the pepper powder, Chaat masala powder, Ginger and garlic paste, lemon juice and mix nicely.
6. Add the fresh cream and crushed kasoori methi.
7. Add in the chicken pieces and mix nicely.
8. Take a piece of hot coal in a small steel fry pan.
9. Place it on top of the chicken.
10. Add 1 tsp oil and cover immediately. Leave it for 10 mins.
11. Heat oil in a fry pan.
12. Add The marinated Chicken Pieces.
13. Fry this on medium flame till it turns golden in Colour.
14. Add the left over marinade and cook till oil is released.
15. Add the chopped green chilies.
16. Add one cup water and cook on low fame for 10 mins or till the chicken is cooked completely.

Garnish with chopped Coriander leaves and slit green chilies.

ROAST CHICKEN MANGALORE STYLE

INGREDIENTS
Chicken 500 gms cut into medium size pieces
Curd 1/4 cup (Yoghurt)
Turmeric powder 1/4 tsp
Lemon juice of 1/2 lemon
Ginger to taste
Fenugreek seeds 1/4 tsp
Coriander seeds 1 tbsp
Pepper corns 1 tsp
Kashmiri chillies 15
Guntur chillies 8
Cumin seeds 1/4 tsp
Garlic 10 cloves
Tamarind lemon sized ball
Curry leaves 3 to 4 sprigs
Olive oil 1/2 cup
INSTRUCTIONS.

1. Soak the Kashmiri chillies in Hot water for 20 mins.
2. Marinate the chicken with lemon juice, turmeric powder, ginger and curd for about 4 hours.
3. Heat 1 tsp olive oil in a pan. Roast Coriander seeds, Pepper, cumin seeds, Fenugreek seeds and cloves till you get a nice aroma.
4. Let it cool down.
5. Grind this along with the chillies, garlic and tamarind to a fine paste (masala).
6. Heat oil in a pan.
7. Add the marinated chicken and fry till it is 3/4th cooked.
8. Take it out and keep aside.
9. In the same add the masala paste and fry for about 5 mins.
10. Add the fried chicken, salt and mix nicely.
11. Add some water and let it cook till the chicken is completely done.
12. Add the curry leaves and mix nicely.

CASHEW NUT CHICKEN MASALA

INGREDIENTS
Chicken pieces……………….10 pc
Cashew nuts broken………….30 pc
Ginger grated…………………1 tbsp
Garlic grated………………….1/2 tbsp
Tomato sliced thinly…………1 (100 gm)
Onion. sliced………………….1(100 gm)
masala………………………….1 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
Dried chili powder……………1 ½ tbsp or to taste

Fresh Heart Active milk…….1/2 cup
Lime juice…………………….1 tbsp
Curry leaves………………….2 sprigs
olive Oil……………………….4 tbsp
INSTRUCTIONS

1. Marinate the chicken with all the ingredients except lime juice and oil.
2. Heat oil, when heated, add chicken pieces together with the rest of the marinated ingredients.
3. Fry for 3-4 minutes.
4. Pour in the milk and continue to cook till the gravy becomes thick.
5. Add in the lime juice and continue to stir until the gravy dries up totally. Remove from heat.

CHICKEN CURRY

INGREDIENTS

1-1/4 pounds/ 567 g boneless, skinless chicken breasts, cut into strips and other skinless chicken bits.
Ginger powder freshly ground black pepper
2-1/2 teaspoons curry powder, divided, Find a recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
3 tablespoons olive oil, divided
1 medium yellow onion, finely chopped
4 garlic cloves, minced
1 tablespoon grated fresh ginger
2 cups low sodium chicken broth, or water
1 cup frozen peas (no need to thaw) or fresh if possible
1/4 cup plain low fat (2%) or whole Greek yogurt

1/4 cup chopped fresh cilantro/ Coriander.

INSTRUCTIONS

1. Sprinkle the chicken evenly with 3/4 teaspoon ginger, 1/4 teaspoon pepper and 1 teaspoon curry powder.
2. Heat 1-1/2 tablespoons of olive oil in a large stoneware fry pan over high heat until just smoking.
3. Add the chicken in a single layer and cook, stirring occasionally, until lightly browned but still pink in spots, about 3 minutes.
4. Transfer the partially cooked chicken to a clean bowl and set aside.
5. Add the remaining 1-1/2 tablespoons olive oil to the fry pan and set heat to medium. Add the onions and cook, stirring occasionally, until softened, about 5 minutes. Stir in the garlic, ginger and remaining 1-1/2 teaspoons curry powder and cook until fragrant, about a minute more.
6. Whisk the chicken broth/ water. Bring to a boil, then reduce the heat to medium and cook until the sauce is nicely thickened, about 5 minutes.
7. Add the peas and partially cooked chicken to the fry pan, turn the heat down to low and simmer until the chicken is cooked through, a few minutes. Off the heat, stir in the yogurt and cilantro and season with ginger and pepper to taste. Serve with cauliflower rice.

Nutrition Information of original which included sugar.

Per serving (4 servings)
Calories: 353
Fat:16 g
Saturated fat: 2 g
Carbohydrates: 15 g
Sugar: 6 g
Fiber: 3 g
Protein: 36 g
Sodium: 830 mg
Cholesterol: 93 mg

CHICKEN TAWA MASALA

INGREDIENTS
Leftover Chicken Tandoori1
Olive Oil 2 tablespoons
Caraway seed (shahi jeera) powder 1 teaspoon
Garlic chopped1 1/2 teaspoons
Onion chopped1/2 cup
Green chillies chopped1/2 teaspoon
Red chilli powder 1 teaspoon
Tomato puree 1 tbs
Green capsicum cut into thin strips1 large
Masala powder 1 teaspoon  find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
Fresh coriander leaves chopped1 1/2 teaspoons

CHAAT masala 1/2 teaspoon find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
Thin strips of ginger 1 teaspoon
INSTRUCTIONS
1. Break up the chicken.

2. Heat olive oil in a stoneware fry pan, add caraway seeds and garlic and sauté till fragrant. Add onions and sauté till they are browned.
3. Add green chillies, red chilli powder and mix well. Add tomato puree and sauté till oil surfaces.
4. Add shredded chicken, capsicum, masala powder and half the coriander leaves and mix everything well.
5. Serve hot sprinkled with chaat masala and garnished with remaining coriander leaves and ginger strips.

MASALA CHICKEN WITHOUT OIL

INGREDIENTS

• 1 chicken, cut into pieces.
• 1 lemon juice
• 3 small onions sliced.
• 3-4 green chillies slit.
• 4 cloves of garlic, crushed.
• 1 Tbsp ginger, grated.
• 1 tsp vinegar

For the Spices:

• (mix all into yogurt)
• 1 tsp red chilli powder
• 2 tsp cumin seeds
• 1 tsp coriander powder
• 1/2 tsp all spices powder (masala) find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
• 1/2 tsp paprika
• ginger according to your taste
• 250 ml yogurt

INSTRUCTIONS

1. Mix the chicken with lemon juice and onions. Let it rest for at least 1 hour.
2. Once done, mix together all the remaining ingredients into yogurt and pour over the chicken.
3. Now take a non-stick fry pan and start cooking chicken until it leaves just a nice thick coating of masala on the pieces.
4. Taste for salt and serve.

LOW CARB CHICKEN CURRY

INGREDIENTS

2 chicken thigh cutlets, approx 400g, chopped into 2.5cm (1″) pieces
1 tsp minced garlic
1 tsp minced ginger
1 tblsp rice wine vinegar
1/2 tsp ground turmeric
Pinch of saffron
2 tsp ground black peppercorns
2 onions
2 tblsp olive oil

INSTRUCTIONS

1. Mix together the garlic, ginger, vinegar, turmeric, and 1 teaspoon of black peppercorns. Spread over the chicken in a shallow bowl and leave to marinate.
2. Peel and chop one onion. Place the onion in a food processor and blend to a paste. Slice the remaining onion and set aside.
3. Heat the olive oil in a deep saucepan. Add sliced onion and 1 teaspoon of pepper and cook for 10 minutes, until golden. Add onion paste and cook over low heat for 10 minutes until golden brown.
4. Add chicken and marinade and cook, stirring to coat all sides and brown the meat.
5. Add 150 ml of water, bring to a simmer, and cook over low heat for 20 minutes, until the chicken is tender.
6. Serve the chicken with cauliflower rice, steamed vegetables and/ or a salad and with extra ground black pepper.

AFGHANI CHICKEN TIKKA

INGREDIENTS:

1 kilogram whole omega-3 chicken cut into 8 pieces

Tikka masala paste: (Blend together to smooth paste) find a recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

10 mint leaves
1 cup chopped coriander leaves
3 green chilies chopped
3 to 4 cloves garlic
2 inch/ 50 mm piece ginger chopped
1 tbsp. roasted chana daal (Split skinned chickpeas)

Marinade:

1 cup thick yogurt
1/2 cup cream (optional)
1 tbsp. lemon juice
Ginger to taste
1 tbsp. black pepper powder
1 tsp Masala powder find a recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
1/2 tsp fenugreek (methi seeds powder)
2 tbsp. mustard oil

INSTRUCTIONS:

1. In a large glass bowl mix all the above mentioned ingredients and marinate the chicken in it over night or at least minimum 4 hours.
2. Burn a piece of coal.
3. Place a small piece of aluminium foil on the marinated chicken in the bowl. Place the burning piece of coal on the aluminium sheet and place a small piece of butter over it. When it starts smoking immediately place a tight lid over the chicken and fumigate for 30 min.
4. Grill the chicken in a preheated oven 250 deg C/ 480 deg F, by placing the rack close to the top flame. Grill for about 30 minutes. Do not over cook the chicken as it might become dry.
   Serve hot by sprinkling some chaat masala on top find a recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

Stove top method:

1. Heat 4 tablespoon cooking oil in a fry pan.
2. Place the marinated pieces side by side and cook on high heat for 3 minutes.
3. Turn the pieces and again cook for 3 to 4 minutes.
4. Now reduce the heat, place the lid and cook till chicken is fully done.

This will take around 15 to 20 minutes. Open the lid and cook for few more minutes or till the water dries up completely. Serve hot.

www.findtex.com.au/recipes/asian/texs-indian/

CHICKEN MASALA (Pakistan)

INGREDIENTS
Chicken omega-3 500 g
Red Chili Powder 1- ½ tbsp
Ginger & Garlic Paste 2 tbsp
Turmeric 2 tbsp
Lemon Juice 2 tbsp
Onion 1 piece
Tomato (without skin) 4 pieces
Green Chili 2 pieces
Yogurt 1/2 cup
Fried onion 2 tbsp
Coriander Powder 1 tbsp
Black Pepper Crushed 1 tsp
Cumin Powder 1 tbsp
Whole Cumin 1 tbsp
Olive oil for Cooking as needed
INSTRUCTIONS
1. In a pot, add and Marinate, chicken, red chili powder 1 tsp, turmeric, lemon juice, ginger & garlic paste 1 tbsp. Keep in the refrigerator for an hour.
2. In a cooking pot, add the olive oil, marinated chicken and deep fry until golden brown.
3. In another cooking pot, add olive oil, 3 tbsp, onion, cumin, green chili and make it light brown.
4. Now add ginger & garlic paste, tomato, yogurt, red chili powder, black pepper crushed, coriander powder and cook for 8-10 minutes.
5. Afterward, add fried chicken, hot water and steam it for 5-7 minutes.
6. Now use fried brown onion, ginger, green coriander, green chili as a garnish.
7. Your tasty Chicken Masala is ready to serve.

TEX’S INDIAN

CHILLI CHICKEN

INGREDIENTS:
500 grams omega-3 chicken cut into small pieces (with bone or boneless)
1 teaspoon ginger & garlic paste
1 teaspoon red chili powder
1 tablespoon white vinegar
1 teaspoon black pepper powder
2 tablespoon chopped garlic
2 tablespoon chopped ginger
1 medium onion finely chopped
1 green capsicum cut into bite size cubes
1 small onion cut into 4 pieces
1 tablespoon white vinegar
4 green chilies chopped (or as per taste)
1/2 cup chopped spring onion (white & green)
Olive oil as needed

1 tablespoon red chili sauce (or little more) find recipe here www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR2O_lYeX_Cvg0ZUMamkt6jYj-4Oq_-AkTj4Vwv4ux2ZE_MkU3QX9ljAMHI

Other in season green vegetables of choice

INSTRUCTIONS

1. In a bowl, mix together the first 6 ingredients from the above list. And mix well.
2. Heat 1/4 cup olive oil a pan and shallow fry the chicken pieces on both sides.
3. Cover and cook till chicken pieces are completely cooked.
4. In another saucepan or wok, heat 5 to 6 tablespoon of olive oil. Add chopped garlic and ginger till they slightly change colour. Then add finely chopped onion and fry till just soft, followed by capsicum and roughly chopped onion. Fry for few seconds on high heat.
5. Now add red chili sauce. Give everything a quick stir on high heat, also add vinegar, and cooked chicken pieces. Stir gently but keep the flame high.
6. Finally add green chilies, chopped spring onion and green vegetables. Stir for 30 seconds more on high heat and the chili chicken is now ready.

Note: The whole stir frying has to be done on high heat, so keep a close eye and do not multi-task when you are preparing this dish. You can also deep fry chicken pieces if you wish.

CHICKEN FAJITA TAQUITOS

INGREDIENTS

• 6 slices Colby-Jack cheese slices
• 1 cup cooked omega-3 chicken (Steamed, rotisserie, leftover grilled or baked chicken)
• 2 tablespoons onions, sautéed or grilled
• 2 tablespoons bell pepper, sautéed or grilled
• 1/2 teaspoon lime juice
• 1/4 teaspoon cumin
• 1/4 teaspoon ginger
• 1/4 teaspoon pepper
• 1/2 teaspoon hot sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR3z_J1nKFHcBwsRfVnf1hXhTXr0V0pfqcMMjj-9oE1_q4dP093KqX_r0Yo

INSTRUCTIONS

1. COMBINE THE CHICKEN, BELL PEPPER, ONION, HOT SAUCE, LIME JUICE AND SPICES IN A SMALL BOWL.
2. PREHEAT YOUR OVEN TO 180°C (160°C fan)/350°F/gas 4. LINE A LARGE BAKING SHEET WITH A baking paper or a silicon mat.
3. PLACE THE CHEESE SLICES ON THE SILICONE BAKING SHEET, BAKE 5-7 MINUTES.
4. WHEN THE EDGES HAVE BROWNED AND THE CHEESE IS BUBBLY REMOVE FROM THE OVEN. ALLOW THEM TO COOL ABOUT 1 MINUTE, JUST SO THEY COOL ENOUGH YOU CAN HANDLE, BUT STILL VERY PLIABLE.
5. PLACE THE FAJITA MIXTURE ON THE EDGE OF ONE SLICE AND TIGHTLY ROLL THEM UP, SEAM SIDE DOWN.

SERVING SIZE: 3 taquitos
Amount Per Serving: CALORIES: 354 TOTAL
FAT: 21 g
CHOLESTEROL: 142 mg
CARBOHYDRATES: 1.7 g
NET CARBOHYDRATES: 1.3 g
FIBER: 0.4 g
SUGAR: 0.9 g
PROTEIN: 27 g

FRIED CHICKEN WITH A MINTY TWIST

INGREDIENTS

½ kilo omega-3 chicken
1 medium-sized onion
½ tsp pepper power
½ tsp masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR01JjDgYkzfu-u6EWJWBBXN867-pTQ0abcjHZUKdbfFvErqmug-HvMtFQ4
A handful of mint leaves
2 tomatoes
2 green chillies
1 inch piece of ginger
3 tsp of olive oil
2 cups of hot water
Ginger to taste

INSTRUCTIONS

1. Clean and cut the chicken well and set aside. Make medium-sized pieces.
2. Brown the sliced onion in the olive oil. Add green chillies to it till they go dull.
3. Add sliced tomato, ginger, mint leaves and stir fry.
4. Put in the chicken, pepper power, masala and ginger.
5. Pour hot water and cook for about an hour (or till the chicken is cooked).
6. Remove and place in another frying pan and fry with olive oil.
7. Serve with steamed vegetables.

SPICY AND TASTY CHILLI CHICKEN

INGREDIENTS:

1 onion chopped into 4 cubes
250 g of omega-3 skinless chicken (boneless or on the bone)
6 split green chillies (de-seeded)
1 tbsp garlic finely chopped
1 tbsp juliennes of ginger
3-4 tbsp of olive oil
ginger according to taste
1 tbsp of chilli sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR39WKcbkb7uNJEojrCBMjK8c7Qgqm6u8eNZTJnEqqshSXWOLtsa6mKpby0
Garnish with red and green chillies

INSTRUCTIONS:

1. Heat 3-4 tbsp of olive oil. Once the oil is well heated, add 1 tbsp of ginger and garlic and 1 tbsp of chilli sauce.
2. Stir the ginger and garlic in the sauces.
3. Add 7-8 deseeded split green chillies and one onion chopped into four cubes. Stir well together.
4. Add the chicken, 1 tsp of ginger and black pepper.
5. Keep stirring for the heat to get into the chicken.
6. Add some capsicum, green chillies and some lighter green chillies on top. Toss them together
7. Ready to serve

CHILLI CHICKEN

INGREDIENTS
500 grams omega-3 chicken cut into small pieces (with bone or boneless)
1 teaspoon ginger & garlic paste
1 teaspoon red chili powder
1 tablespoon soy sauce
1 tablespoon white vinegar
1 teaspoon black pepper powder
2 tablespoon chopped garlic
2 tablespoon chopped ginger
1 medium onion finely chopped
1 green capsicum cut into bite size cubes
1 small onion cut into 4 pieces
1 tablespoon red chili sauce (or little more) find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR3w7i5XD1p-z3_wLo35tcjvo6-rPyib92vrQW7I5exbAVOrVJyXsSP6nXE
1 tablespoon tomato sauce/ketchup. Or use one from here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR3w7i5XD1p-z3_wLo35tcjvo6-rPyib92vrQW7I5exbAVOrVJyXsSP6nXE
1 tablespoon white vinegar
4 green chilies chopped (or as per taste)
1/2 cup chopped spring onion (white & green)
Olive oil as needed
INSTRUCTIONS

1. In a bowl, mix together first 6 ingredients from the above list. Heat 1/4 cup oil a pan and shallow fry the chicken pieces on both sides. Cover and cook till chicken pieces are completely cooked.
2. In another saucepan or wok, heat 5 to 6 tablespoon of oil. Add chopped garlic and ginger till they slightly change colour. Then add finely chopped onion and fry till just soft, followed by capsicum and roughly chopped onion. Fry for few seconds on high heat.
3. Now add red chili sauce, tomato sauce, and soy sauce. Give everything a quick stir on high heat, also add vinegar, and cooked chicken pieces. Stir gently but keep the heat high.
4. Finally add green chilies and chopped spring onion. Stir for 30 seconds more on high heat and the chili chicken is now ready.
   Serve hot.

Note: The whole stir frying has to be done on high heat, so keep a close eye and do not multi-task when you are preparing this dish. You can also deep fry chicken pieces if you wish.

MOROCCAN SPICED CHICKEN WITH KALE COUSCOUS

INGREDIENTS

• 2 teaspoons olive oil
• 1 small brown onion, finely chopped
• 2 garlic cloves, crushed
• 2 teaspoons curry powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/?fbclid=IwAR3Xxbw2h7IYFzWK6GJcz4cBIUDXz7nDtELFabgCGGz-2932V5dlYgEmnTM
• 2 teaspoons smoked paprika
• 1 teaspoon masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR01JjDgYkzfu-u6EWJWBBXN867-pTQ0abcjHZUKdbfFvErqmug-HvMtFQ4
• 200 g chicken breast fillets, cut into 3cm pieces
• 1 x 400 g can no-added-salt chopped tomatoes or fresh if possible
• ²/³ cup pearl couscous
• 150 g frozen chopped kale or spinach
• 50 g store-bought chargrilled red capsicum, thinly sliced
• 2 tablespoons coriander leaves

INSTRUCTIONS

1. Heat olive oil in a medium non-stick frying pan over a medium heat. Add the onion, garlic, curry powder, paprika and masala, and cook, stirring, for 2 minutes.
2. Add chicken; cook, stirring, for 3 minutes, or until browned. Add the canned tomatoes and 2 tablespoons of water and bring to the boil. Reduce the heat to low; simmer, stirring occasionally, for 5 minutes, or until chicken is cooked. Season with cracked black pepper.
3. Meanwhile, cook couscous in a small saucepan of boiling water for 7 minutes, or until tender, adding kale in last 2 minutes of cooking. Drain. Add capsicum, stir to combine.
4. Divide couscous between two serving plates. Top with curried chicken and garnish with coriander.

Nutritional information (per serve)

Kilojoules 

1,741 kJ

Calories 

417 cal

Protein 

32.8 g

Total fat 

9.4 g

Saturated fat 

1.7 g

Carbohydrates 

43.9 g

Sugars 

13.2 g

Dietary fibre 

10.7 g

Sodium 

169 mg

Calcium 

135 mg

Iron 

4.8 mg

Adapted from https://www.healthyfoodguide.com.au/recipes/2019/september/moroccan-spiced-chicken-kale-couscous?fbclid=IwAR32k9etL9TFy_XIJQFxB2Ic7C8VWfD__DKOZrhfilL5Rx078kFkaf6kP1Q

   

GINGER CHICKEN

INGREDIENTS

For marination:

• Boneless omega-3 chicken – 500 gm
• Ginger paste – 1 tsp
• Garlic paste – 1/2 tsp
• Pepper powder – 1 tsp
• Egg – 1

For the tempering:

• Onion paste – 2 tbsp
• Ginger paste – 1 tsp
• Garlic paste – 1/2 tsp
• Tomato ketchup – 2 tbsp
• Soy sauce – 1 tsp
• Red chilly sauce – 2 tsp find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR3lOuSDNBxvmzmQ2mB4FxPg-Wqmd598B_78ZmgtJ5AfZ-HHOQ2nas9BKcE
• Green chilly sauce – 1 tsp tsp find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR3lOuSDNBxvmzmQ2mB4FxPg-Wqmd598B_78ZmgtJ5AfZ-HHOQ2nas9BKcE
• Coriander leaves (chopped) – handful
• Ginger juliennes (few strands) for garnishing
• Olive oil

INSTRUCTIONS

1. Whisk the egg with ginger garlic paste and pepper powder.
2. Add the chicken pieces into it and marinate for 30 minutes.
3. Heat ample amount of oil in a fry pan and deep fry the marinated chicken. Strain them and keep aside.
4. Now in another pan, heat some oil and add the ginger paste, followed by the garlic paste.
5. Then add the onion paste and sauté till golden brown.
6. Now add rest of the things mentioned in the ingredients.
7. Stir and add little water and cook till thick.
8. Add the cooked chicken pieces and coat them well.
9. Add the chopped coriander leaves and ginger julienne, serve.

PEPPER CHICKEN & EGGS

INGREDIENTS
Boneless omega-3 chicken (diced) – 200 g
Ginger garlic paste – 2 tbsp
Pepper powder – 2 tbsp
Chopped onion – 2
Chopped tomatoes – 2
Red chilly powder – 1/4 th tsp
Masala powder – 1/4 th tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
Turmeric powder – 1 tsp
Shahi jeera (black cumin)- 1 tsp
Curry leaves – 12
Cardamom – 2
Cloves – 2
Cinnamon – 1 inch
Olive oil
Boiled eggs – 3
INSTRUCTIONS
1. Marinate the chicken with turmeric powder, half the amount of ginger garlic paste and half of the pepper powder.
2. Now heat a fry pan with olive oil. Add cloves, cinnamon and cardamom followed by Shahi jeera.
3. Add the curry leaves and then the chopped onions.
4. Fry to golden brown and then add the rest of the ginger garlic paste.
5. Sauté for a while and then add the marinated chicken.
6. Add the red chilly powder, rest of the peeler powder, masala powder and stir.
7. Cook for some time and then add the chopped tomatoes.
8. Once everything is cooked, add water for the gravy.
9. Bring up-to boil. Finally add the boiled eggs cut into quarters. Stir and serve.

CHICKEN STICKS

INGREDIENTS:
Podina (Mint leaves) 2 tbs

Hara dhania (Coriander) 2 tbs
Hari mirch (Green chili) 1

Lemon juice 1 tbs
Chicken (cubes) 250 gms
Tandoori masala 1 tbs or to taste find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
Adrak lehsan paste (Ginger garlic paste) 1 tbs
Green paste 1 tbs or to taste
Bread crumbs 2 Cups or as required optional use omega-3 eggs
Anday (Eggs) beaten 2-3

Olive Oil for frying
INSTRUCTIONS
1. In a blender, add mint leaves, coriander, green chili, lemon juice and blend well.
2. In a bowl, add chicken, tandoori masala, ginger, garlic paste and green paste, mix well and marinate for 30 minutes.
3. Thread chicken cubes into skewers or toothpicks.
4. Prepare all sticks and coat in breadcrumbs then dip into beaten eggs.
5. In a wok, heat oil and fry until golden brow

GARLIC PARMESAN CHICKEN TENDERS

INGREDIENTS
• 1 1/4 pounds/ 560 g omega-3 chicken tenders boneless skinless
• 1/2 cup white flour (or use eggs)
• ginger and Pepper
• 6 tablespoons olive oil
• 3 teaspoons minced garlic
• 1 teaspoon dried basil
• 1/4 teaspoon paprika
• 1 cup Panko
• 2/3 cup Parmesan cheese freshly grated

INSTRUCTIONS
1. Trim the fat from the tenders.
2. Preheat the oven to 400° F (204° C).
3. Set out three bowls. Fill one with the white flour, about 1/4 teaspoon pepper, & about 1/2 ginger. Stir. (or use eggs instead of flour.)
4. Fill the next bowl with the olive oil and minced garlic. Stir.
5. Place the basil, paprika, Panko, and parmesan cheese in the last. Stir.
6. Place the tenders in the flour mixture, then the garlic oil, then the panko mixture making sure to evenly and thoroughly coat each piece.
7.Place the tenders on the sheet and then place in the oven.
8. Cook for 15 minutes and then flip the tenders and cook for another 5-8 minutes or until cooked through.
9. Remove and enjoy immediately with the dipping sauce find recipe here; http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/

BHUNA MASALA CHICKEN WINGS

INGREDIENTS

• 1/2 kg chicken wings
• 2 onions finely julienned
• 3 tomatoes sliced
• 1 capsicum finely julienned
• 1 1/2 tsp ginger-garlic paste
• 1 tsp turmeric powder
• 1 tsp red chili powder
• 1 1/2 tsp coriander powder
• 1 1/2 tsp cumin powder
• 3 dry red chili
• 1/2 tsp cumin seeds
• 1/2 tsp coriander seeds
• 1/2 cup water
• 1/2 lime juice
• 3 Tbsp olive oil

INSTRUCTIONS
Marinate the chicken wings.

1. Drizzle the chicken wings with olive oil. Then add ginger-garlic paste, turmeric powder, chili powder, coriander powder, and cumin powder and massage the chicken wings gently.
2. Heat up the pan and drizzle with one tsp olive oil and sear the wings in it.

For bhuna masala:

1. Heat up the pan and drizzle it with 1 tsp of olive oil and add dry red chili, cumin seeds and coriander seeds.
2. Sauté it lightly. Then mix chicken wings with the bhuna masala.
3. Add onions and sauté it until golden brown.
4. Add tomatoes and cook for 2-3 minutes. Then add water, lime and capsicum and let it cook away for 2-3 minutes more.
5. Sprinkle chopped coriander leaves to garnish.

http://www.findtex.com.au/recipes/asian/texs-indian/

BLACK PEPPER CHICKEN
INGREDIENTS
Chicken 1 kg (boneless, bite size cubes)
Yogurt 500 gm (beaten)
Ginger garlic paste 2 tbsp
multigrain flour 2 – 3 tsp (optional)
Ginger to taste
Black pepper (freshly crushed) 2 tsp + 1 tsp or to taste
White pepper 1/3 tsp
Olive Oil 2 tbsp
Whole cumin 1 tsp (toasted)
Green chillies 3 – 5 (whole)
Spring onions 3 stalks (thinly sliced)
Green coriander 2 tbsp (chopped)
Cream 1/2 cup
Cream 2 – 3 tbsp for garnishing
Black pepper (freshly crushed) a few pinches for garnishing

All spice powder 1 tsp find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR199h2VNj4pZaO6EECcHc0sANHDSuGkogcqweZidkeOoiYWC91c3CIN1xg

INSTRUCTIONS
1. Wash the clean chicken with a solution of 2 tbsp vinegar mixed with 300 ml water.

2. Marinate the chicken in ginger garlic paste mixture, ginger to taste, multigrain flour if using and 2 tsp black pepper for 2 – 3 hours.
3. Heat oil in a wok and cook marinated chicken in it for 5 – 6 minutes.
4. Add in 1 tsp black pepper, cumin, white pepper and all spice, stir fry for 2 minutes on medium heat.
5. Mix in beaten yogurt and whole green chillies, cover and cook on low heat till chicken gets tender. (approximately 10 – 15 minutes)
6. Now turn the heat up to medium high to allow the extra liquid evaporate and gravy thicken to desired consistency.
7. Mix in spring onion, coriander and cream.
8. Immediately turn the heat down to very low.
9. Place a slice of onion on top of chicken and place an inflamed piece of coal over it.
10. Drizzle a little oil over the coal and cover the pan with a tight lid.
11. Let it sit for 5 minutes.
12. Take our in a serving dish, garnish with black pepper and cream and serve with steamed vegetables.

ONE POT NACHO CHICKEN

INGREDIENTS:

1 tablespoon olive oil
8 ounces/225 g ground omega-3 chicken
3 cloves garlic, minced
1 onion, diced
1 cup cauliflower rice
1 (10-ounce/280 g can) Mild Diced Tomatoes & Green Chilies or fresh if possible
1/4 teaspoon chili powder
1/4 teaspoon cumin
ginger and freshly ground black pepper, to taste
1 (12-ounce/340 g) jar roasted red peppers, drained and chopped or fresh if possible
1/2 cup shredded cheddar cheese
1/2 cup shredded Monterey Jack cheese
1 Roma tomato, diced
2 tablespoons chopped fresh cilantro leaves
INSTRUCTIONS

1. Heat olive oil in a large fry pan over medium high heat. Add ground chicken, garlic and onion. Cook until chicken has browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
2. Stir in the cauliflower rice until toasted, about 2 minutes.
3. Stir in tomatoes and green chilies and 1 1/2 cups water, and bring to a simmer, about 2 minutes.
4. Stir in chili powder and cumin; season with ginger and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until rice is cooked through, about 13-16 minutes.
5. Stir in red peppers until heated through, about 1 minute.
6. Remove from heat and top with cheeses. Cover until cheeses have melted, about 2 minutes.
7. Serve immediately, garnished with tomato and cilantro, if desired.

CHEESY CHILI CHICKEN
INGREDIENTS
2 pounds/ 900 g ground omega-3 chicken
2 medium onions, chopped
2 garlic cloves, minced
1 small can diced tomatoes and green chilies, undrained
1 can (28 ounces/790 g) diced tomatoes, undrained or fresh if possible
2 cans (4 ounces each/ 115 g) chopped green chilies
1/2 teaspoon pepper
2 pounds/ 900 g process cheese

INSTRUCTIONS
In a large saucepan, cook the chicken, onions and garlic until meat is no longer pink; drain. Stir in the tomatoes, chilies and pepper; bring to a boil.
Reduce heat; simmer, uncovered, for 10-15 minutes. Stir in cheese until melted.
Serve immediately or allow to cool before freezing. May be frozen for up to 3 months.
To use frozen chili: Thaw in the refrigerator; heat in a saucepan or microwave.

SPICY CHICKEN CHOP SUEY

INGREDIENCE
♦ 2 chicken breasts (1 pound total/450 g), cut into 1-inch/ 2.5 cm cubes
♦ ginger and freshly ground white pepper
♦ 1 tbsp olive oil
♦ 2 cloves garlic, crushed and minced
♦ 1 tbsp peeled and grated ginger
♦ 2 tbsp Mirin or dry sherry
♦ 1/2 tsp crushed dried chile flakes, more if desired
♦ 3/4 tsp Chinese five-spice powder find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR0o_fVCUODsfSImPmSugv-ArnmPkisccFb22fLBijhC5YnB4QzNcUHERZg

♦ 2 small bok choy, cut in half, core removed, white part sliced and leaves left whole
♦ 8 oz/226 g assorted wild mushrooms, sliced
♦ 1 (8-oz/226 g) can drained water chestnuts, sliced
♦ 3/4 to 1 cup chicken stock/ or water
♦ 2 tbsp soy sauce
♦ 2 to 3 scallions, finely chopped

INSTRUCTIONS
In a medium bowl, sprinkle the chicken with ginger and ground white pepper, set aside.

Heat a wok or large fry pan over high heat; add the olive oil. Add the garlic and ginger and stir-fry for less than 1 minute. Add the chicken breast and stir-fry until golden brown, 3 to 4 minutes. As the chicken begins to brown, add the rice wine. Sprinkle with the crushed dried red chiles and Chinese five-spice powder. Add the white parts of the bok choy and mushrooms, and stir-fry for 1 minute. Add the water chestnuts, bok choy leaves, chicken stock, and soy sauce, and bring to a boil. Stir well and allow the sauce to thicken. Garnish with the chopped scallions and serve immediately.

SHAHI MURG (CURRY CHICKEN)

Serves 6-8

INGREDIENTS
1 chicken (750 gm) – cut into 8 pieces
MARINADE
¾ cup thick yogurt – whisked well till smooth
2-3 tbsp ginger-garlic paste,

½ tsp chilli powder,
GRIND TO A FINE PASTE
1/3 cup cashews (kaju) – soaked in ¼ cup water

OTHER INGREDIENTS
4-5 tbsp olive oil

1 bay leaf (tej patta),

½ tsp black cumin (shah jeera),

1 tsp masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg

2 green cardamoms (chhoti illaichi),

3 large onions – ground to a paste

(1 cup) ¾ cup milk (Heart Active),

2 tbsp cream some fresh coriander for garnishing,

a few strands of saffron to garnish

INSTRUCTIONS

1. Marinate the chicken with yogurt, ginger-garlic paste and chilli powder.
2. Soak cashews in about ¼ cup hot water for 15 minutes. Grind to a smooth paste. Keep aside.
3. Heat the olive oil in a fry pan. Add bay leaves, cardamoms and black cumin. Wait for a minute.
4. Add the onions and cook stirring constantly, till light brown.
5. Stir in the chicken pieces along with the marinade. Cook on high heat for 2-3 minutes.
6. Add the cashew paste. Stir constantly on medium or high heat till the juices from the chicken evaporate and oil separates.
7. Lower the heat. Add milk and ½ cup water. Cover and cook untill the chicken becomes tender and oil separates.
8. Garnish with masala, 2 tbsp of cream, soaked saffron and coriander leaves.

CHICKEN AND LENTIL CURRY

INGREDIENTS

• 1 tsp ground cumin seeds
• 1 tsp coriander seeds
• 1 tbsp olive oil
• 4 onions, thinly sliced
• 4 cloves garlic, thinly sliced
• 3 cm fresh ginger, finely chopped
• 1-3 green chillies, split open
• 400g chicken breast, cut into bite sized pieces
• half tsp chilli powder
• 1 tsp masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
• 1 tsp turmeric powder
• juice 1 lemon
• 400g tin chopped tomatoes
• 150g red lentils

INSTRUCTIONS

1. Add the cumin and coriander seeds to a dry saucepan and toast for 1-2 minutes. Add the oil and the onions. Cook for 5 minutes, stirring regularly until browned.
2. Add the garlic, ginger, green chillies and chicken pieces and cook for another 2-3 minutes, stirring regularly.
3. Add the chilli powder, masala and turmeric powder along with the lemon juice, tomatoes and 500ml water.
4. Bring to the boil, mix well, reduce the heat and simmer for 15 minutes, stirring regularly.
5. Add the lentils and simmer for another 15 minutes, stirring regularly, until cooked.

Chefs tips

• If you don’t have all the different spices to hand, you can use your favourite curry powder or paste. Find a recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
• Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge and reheat until piping hot throughout.

Nutrient information of original in original.

Adapted from https://www.diabetes.org.uk/guide-to-diabetes/recipes/chicken-and-lentil-curry?utm_source=facebook&utm_medium=social-media&utm_campaign=enjoy-food&utm_term=19022020&utm_content=organic

%MCEPASTEBIN%

TUMERIC CHICKEN

INGREDIENTS

• 4 un-crumbed chicken breast schnitzels (about 500g) (You can make your own)
• 1½ teaspoons ground turmeric
• 1 green oak leaf lettuce, leaves separated
• 1 large carrot, shredded or grated
• 1 x 250g punnet baby cucumbers, quartered or fresh if possible
• 2/3 cup coriander leaves
• 1 small ripe avocado, sliced

INSTRUCTIONS

1. Sprinkle chicken with turmeric. Rub to coat. Heat 1 tablespoon of olive oil in a large non-stick frying pan over medium-high heat (or you could steam the chicken until cooked through). Cook chicken for 2–3 minutes on each side, or until browned. Slice thickly.
2. Combine tamari and sweet chilli sauce in a small bowl. Mix well. Arrange lettuce, carrot, cucumber, coriander, avocado and chicken in four serving bowls. Drizzle each and serve.

Adapted from https://www.healthyfoodguide.com.au/recipes/2018/october/turmeric-chicken-bowl

http://www.findtex.com.au/recipes/chicken/healthy-boneless-chicken-breast-recipe/

     

AIR FRIED CHICKEN WINGS WITH GARLIC DIP

INGRDIENTS

15 chicken Wings remove as much skin as you can

• 1/4Tspginger
• 1/8Tsppepper
• 2Tbs Olive Oil
• 2TspPaprika
• 1TspGround turmeric
• 4Tbslemonfresh squeezed
• 1 1/2Tsponion powder

Garlic Dip:

• 4TbsMayo
• 5Garlic cloves finely minced
• 4Tsplemon juicefresh
• 3Tbs Olive Oil
• 1/8TspCayenne pepper
• 1/8Tspginger
• Pinchblack pepper

INSTRUCTIONS

Wings:

1. Mix all ingredients together in a large bowl and marinate 30 minutes or more in refrigerator
2. Place wings in Air Fryer
3. Set Air fryer to 20 minutes
4. Serve hot with Garlic Dip
5. Repeat and serve another batch!

Garlic Dip:

1. Using a mixer or blender mix all ingredients and Serve in a small bowl on the side with wings

Adapted from https://completelyketo.com/harlan-kilsteins-completely-keto-tangy-lemon-spiced-air-fryer-wings-garlic-dip/?fbclid=IwAR1svO-izKCadABwxjsWwpMwJbXcHni30BGDKXjTXuy56LroguwObegeiGI

PUNJABI CHICKEN CURRY PUNJABI DHABA STYLE
INGREDIENTS (used American measuring cup, 1 cup = 250 ml)
marination ingredients:
500 gm boneless omega-3 chicken
½ cup yogurt
other ingredients:
3 tbsp Olive oil
1 tsp dry fenugreek leaves (kasuri methi)
340 gm or 12 oz of onion julienne (pyaz)
1 cup of fresh tomato puree (tamatar )
1 bay leaf (tejpata)
2-3 cloves (lavang)
4-5 green cardamom (elaichi)
2 black cardamom (moti elaichi)
1.5 cm cinnamon stick (dalchini)
1 tsp cumin seed (jeera)
2 tsp coriander powder (dhaniya powder)
2 tsp roasted cumin powder (bhuna jeera powder)
1 tbps red chili powder (lal mirch powder)
¼th tsp turmeric (haldi)
1 inch ginger chopped (adrak)
4-5 garlic cloves (lavang)
2 tsp dry fenugreek leaves (kasuri methi)
2 cups water or as required
1 tbsp biryani masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR1m_rAECMrpCiheBz0j82ol62XALlFiDqJ4zS2JBqhwgfIO09UXDy2zNuA

INSTRUCTIONS
Marinate the chicken pieces with yogurt for 30 mins.
Meanwhile heat 1.5 tbsp olive oil in a pan, when heated add whole spices and cumin seed.
Once they give a nice aroma add onion julienne, ginger, garlic and sauté.
Sauté, until they change colour to light brown but don’t burn them.
Combine them into a grinder and grind with little water until smooth mixture is formed.
In the same pan add the rest of oil. Once heated add the grounded paste. Sauté stir until the mixture starts thickening.
Now add the tomato puree. Sauté until it leaves oil towards the edges.
Also sprinkle half of biryani masala powder (reserve the half for later use) also add all the spice powder.
Time to add the marinated chicken.
Scrape and add all the leftover curd. Don’t add water just cook on medium heat until the curry starts thickening.
Now add 2 cups water. Cover and simmer until chicken is tender alternatively you could pressure cook up to 2 whistles.
Lastly sprinkle dry fenugreek leaves, rest of masala powder. Serve your Punjabi chicken curry with some salad and/or steamed vegetables..
Notes
1.You could use boneless chicken or chicken with bones for this dish.
2.If you are allergic to dairy then use nut paste instead of yogurt.
3.The curry is of medium consistency so add water accordingly.
4.If you like it hot then add more chili powder. Personally, I love Kashmiri red chili powder as it’s mild and also imparts a nice red colour to your gravies and sauces.

PALAK CHICKEN

INGREDIENTS (serves 4)
500 gms skinless chicken, washed and patted dry
1 bunch spinach
3 onions, chopped
1 tomato, chopped
1 tsp cumin seeds
2 green chillies
6 garlic cloves
2.5 cm ginger
2 tsp coriander powder
4 tbsp cooking olive oil

1 tsp masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS
1. Chop spinach leaves and boil for a few minutes until wilted without changing its colour. Drain and keep aside.
2. In a mortar and pestle, crush green chillies, ginger and garlic. Set aside.
3. Heat the oil in a cooking pot and splutter cumin seeds. Add onions and cook until translucent.
4. Add the crushed green chillies, ginger and garlic and sauté for a few minutes.
5. Add chicken, tomatoes and coriander powder. Mix well. Cover and cook for about 15 minutes. Check for water so the gravy doesn’t start sticking to the bottom of the pot. When the chicken is 3/4th done, add masala powder. Cover and cook completely.
6. Mix spinach in the gravy and stir well.
7. Serve hot with a salad or steamed vegetables.

CHILLI CHICKEN INDIAN-STYLE

INGREDIENTS:
250 grams of boneless chicken pieces, cubed
1/4 cup of cornflour or corn starch (optional)
1 tsp of ginger garlic paste
1/4 tsp of Kashmiri chilli powder find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

1 tsp of soya sauce
1/2 tsp of black pepper powder
1 tbsp of Olive oil
1 cup of cubed onions
1/2 cup of cubed capsicum (bell pepper)
2-3 green chillies, slit
1 tsp of crushed garlic
1 tsp of grated ginger
1 tsp of tomato ketchup
1 tsp of vinegar or lime juice
2 tbsp of minced spring onions or coriander leaves for garnish

INSTRUCTIONS:
Clean and cut the chicken pieces into bite-sized cubes
Prepare the rest of the ingredients and keep it ready
Coat the chicken pieces with the cornflower if using.
Heat the oil for deep frying
When the oil is hot, add the chicken pieces
Fry on medium heat until golden brown
Drain and set aside
Proceed with the next batch until all the chicken is fried
Drain and set aside
Heat oil and add the onions, ginger, garlic, and green chillies
Sauté until the onions turn transparent and soft
Then add the soya sauce, vinegar or lemon juice, and tomato ketchup
Sauté for 2 more minutes
Then add the fried chicken pieces and capsicum
Sprinkle some water and cover the pan
Cook on very low heat for 4-5 mins or until the ingredients come together nicely
Uncover, give everything a good mix, and remove from heat
Garnish with spring onions or coriander leaves
Serve hot as an appetizer or side dish with a salad or steamed vegetables.

CHICKEN AND PEANUTS STIR FRY (GONG BAO JI DING, GONG BAO CHICKEN)

INGREDIENTS

Serves 3~4

Meat Marinade

• 2 skinless chicken thighs, deboned and cut into 1/2-inch/1.5 cm cubes
• 1/2 teaspoon beaten egg
• 2 teaspoons Corn starch (optional)
• 1 pinch ginger
• 1 teaspoon Chinese cooking wine

Stir-Frying

• 2 teaspoons dark soy sauce
• 1 tablespoon Chinese dark vinegar
• 1 tablespoon corn starch (optional)
• 6 tablespoons of water or stock
• 1 generous handfuls of peanuts
• 2 green onions, chopped into 1-inch lengths
• 4 garlic cloves, skin removed, smashed and chopped
• 6 slices of ginger
• 8 red dried chilies, chopped
• 4 teaspoons Sichuan peppercorns
• 1/2 cup olive oil

INSTRUCTIONS

1. Mix all the marinade ingredients together and the marination with the meat; set aside while preparing the rest. Can be put in fridge for the day.
2. Mix the liquid ingredients and corn starch if using and set aside to use as the sauce for stir-frying.
3. Heat up wok with olive oil until hot.
4. Place half of the meat into the oil and move around until half-cooked, around 2 minutes; remove with slotted spoon and drain from oil.
5. Repeat for the other half.
6. Drain off all but 2 tbsp of oil in the heated wok, place in chilies, peppercorns, garlic, ginger and spring onion; stir-fry until fragrant, about 2 minutes; add peanuts and stir-fry for another 1~2 min. Add chicken cubes, stir-fry for about 3 minutes, or until chicken is cooked.
7. Pour on reserved sauce and simmer until the dish thickens, about 3 minutes.
8. Garnish with ground Sichuan peppercorn; serve with a salad and/or steamed vegetables.

GARLIC PARMESAN CHICKEN TENDERLOINS

INGREDIENTS
4-6 pieces of omega-3 chicken tenderloins, pat dry
1 egg beaten
1 Tablespoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR1Yx9vPt-IRigo8d7CbeU7Sk68ZTh1M2D-r6PAPTHtvXOVEPqqzfl6RFQI
1/2 cup shredded or grated Parmesan cheese
1 tsp garlic powder
1/2 teaspoon paprika
1/4 teaspoon cayenne pepper (or to taste)

INSTRUCTIONS

1. In a shallow plate, mix together all the dry ingredients and set aside.
2. Dip the tenderloins in egg then dredge them in seasoning mix.
3. Place the tenderloins in the fryer basket and air fry at 400F (200C) for 10-12 minutes, flip once in the middle, until the chicken is cooked through at 165F (74C) and the surface is golden brown.

CHICKEN CURRY WITH CARROT AND TURNIP GREENS

INGREDIENTS
3 tablespoons olive oil
1 large onion, chopped
2 large carrots, roughly chopped
1 large green pepper, roughly chopped
1 tablespoon finely chopped garlic
1 tablespoon curry powder
1 teaspoon cumin
1/2 teaspoon smoked paprika
1/2 teaspoon turmeric powder
1/2 teaspoon ground ginger
1 teaspoon dry rosemary
1 tablespoon Portuguese chicken spice
1.5 kg skinless omega-3 chicken pieces
3 large tomatoes, chopped
2 cups turnip greens
1 tablespoon chopped coriander

INSTRUCTIONS
1.In a large pot, heat the oil. Add the chopped onions, carrot and peppers. Fry until until onions are translucent.

2. Add the garlic and all the spices. Fry for a minute but don’t burn the garlic.
   Add the chicken to the spices and stir to coat the pieces with the spice mix.
   3. Cook for two to three minutes before adding the chopped tomatoes. Season with chicken spice, pepper and rosemary.
   4. Close the lid and simmer on low heat for 20-25 minutes until the chicken is cooked through.
   5. Add the turnip greens. Let the curry simmer for another 2 -3 minutes until the sauce has thickened.
   6. Garnish with chopped coriander and some turnip greens before serving.

http://www.findtex.com.au/recipes/asian/texs-indian/

CHILLI CHICKEN

INGREDIENTS

For preparing the chicken:

• Boneless omega-3 chicken pieces (cut into equal cubes) – 1/2 kg
• egg whites -2
• Soya Sauce – 4tsp
• Olive Oil – for deep frying

For preparing the sauce:

• Green Chilli Sauce – 4 tsp
• Tomato sauce – 5tsp
• Vinegar – 2tsp
• Red food colour – 15 drops
• Soya Sauce – 3 tsp

other ingredients:

• Garlic chopped – 2 tsp
• Ginger chopped -2tsp
• Onion sliced thin – 1
• Capsicum (thin long slices) – half
• Green chillies – 6
• Curry leaves- few
• White pepper – 1/2 tsp

INSTRUCTIONS

1. Coat the chicken with the egg whites and marinate in the soy sauce for half an hour.
2. Mix all the ingredients for preparing the sauce and keep aside.
3. Deed fry the chicken cubes until light brown on medium heat. Then keep the chicken aside on an absorbent paper.
4. Then, take another fry pan and heat 2 tbsp oil and add sliced onions, slit green chillies, capsicum, curry leaves, chopped garlic and ginger and mix well and sauté for some time for about 5 to 6 minutes.
5. To this, add the chicken white pepper and the sauce mixture. Mix well and allow it to cook for a few minutes.
6. Garnish with chopped coriander or spring onions and serve hot.

PEPPER CHICKEN
INGREDIENTS:
500 gms boneless, skinless chicken, cut into small pieces
3 tbsp Olive oil
2 onions, finely sliced
3 tbsp black pepper, freshly crushed
1 green capsicum/green bell pepper, deseeded and sliced
2 green chili, split
2 tbsp ginger garlic paste
2 tbsp coriander powder
1 tsp masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
spring onions for garnishing
INSTRUCTIONS:
1. Clean the cut chicken pieces thoroughly and set aside.
2. Heat Olive oil in a pan and add the onions and green chilis. Sauté till the onions turn translucent. Now add the ginger garlic paste and cook till all the raw smell has vanished.
3. Add the chicken and cook till all water dries up. Now add the coriander powder, masala powder. Cook on low heat till all the spices are incorporate well into the chicken. Add half a cup of water if required. Cook till the chicken is done.
4. Now add the sliced green capsicum and freshly crushed black pepper powder. Stir well and fry for a couple of minutes. Remove from fire and serve hot garnished with spring onions.

OVEN BAKED TANDOORI CHICKEN
INGREDIENTS
1 Omega-3 Chicken whole cut into 4 pieces skin removed.
2 tsp red chilli powder
3 tbsp Lemon juice
1 cup natural Yogurt
2 tbsp Ginger paste
2 tbsp Garlic paste
Olive oil to baste
1/2 tsp fresh turmeric/ for colouring optional finely sliced

1 tsp Garam masala powder and 1/2 tsp Chaat masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS
Make incisions with a sharp knife or prick with a fork into the chicken.
Apply a mixture one tsp red chilli powder and one tbsp lemon juice over the chicken and set aside for half an hour.
Place the yogurt into a bowl and add the remaining red chilli powder, ginger paste, garlic paste, remaining lemon juice, garam masala powder,  and fresh turmeric two tbsp olive oil.
Rub this mixture over the chicken and marinate for at least three to four hours in a refrigerator or overnight.
Cook the skewered chicken in a moderately hot tandoor (clay oven) for ten to twelve minutes, or in a preheated oven at 200°C/400°F/Gas Mark 6 until almost done.
Baste chicken with a little oil and cook for another four minutes. Cook on a grill to get a good smoky flavour. Remove and set aside.
Sprinkle chaat masala powder and serve with a salad and lemon wedges.

SPICY CHICKEN

INGREDIENT

• Chicken skin removed ½ kg
• Onion 1
• Tomato 1
• Green chili 4-5
• Green coriander 2 tbsp.
• No added salt Tomato paste 2 tbsp.
• Olive Oil ¼ cup
• Red chili powder 1 tsp
• ginger 1 tsp or to taste
• Dry coriander powder 1 tsp
• Masala powder ½ tsp try one from here findtex.com.au/diabetic-foods/sugar-free-masala/
• Yogurt 2 tbsp.
• Green coriander leaves for garnish

INSTRUCTIONS

1. Blend together onion, tomato. green chili, green coriander, and tomato paste.
2. Heat olive oil in a pan add blended mixture and cook for 2-3 minutes.
3. Now add chicken, red chili powder, ginger, coriander powder, masala powder and yogurt.
4. Cover and cook until chicken tender.
5. Turn off heat. Sprinkle green coriander leaves and serve warm with a salad.

Adapted from http://www.therecipespk.com/how-to-make-chicken-white-handi/

CHICKEN CURRY SRI LANKAN STYLE

Serves 4

INGREDIENTS

• 4 chicken breasts skin removed and cubed (Free range or Omega 3 chicken.)
• 2 onions, sliced
• 2 garlic cloves, minced
• 400g fresh diced tomatoes
• Any vegetable available diced.
• 1 tbs olive oil
• Water as required.

Spices:

• 1 tsp fresh ginger, minced or grated
• ¼ tsp fenugreek NB1
• 10 curry leaves
• 1 tsp turmeric
• 1 tsp ground cumin
• 1 tbs ground coriander
• 1 tsp paprika
• 1 tsp ground chilli

 INSTRUCTIONS

1. In a large saucepan with a lid, heat the oil and fry the onion, garlic and ginger over medium heat until softened, but not browned.
2. Add the fenugreek, curry leaves, turmeric, cumin, coriander, paprika and chilli and cook for 1 minute or until you can smell the aromas.
3. Add the chicken pieces and any root vegetables and gently fry, turning on each side. Add the tomatoes, and water if required, cover with a lid and cook for 30-40 minutes or until the chicken is cooked.
4. Add the green vegetables and cook for 10 minutes
5. Serve with steamed vegetables.

NB1 Is Fenugreek Good for Diabetes?

These websites are provided for information only, some of their claim may not be based on science

http://en.wikipedia.org/wiki/Fenugreek

http://www.webmd.com/vitamins-supplements/ingredientmono-733-fenugreek.aspx?activeingredientid=733&activeingredientname=fenugreek

Fenugreek the Natural Herbal Cure for Diabetes and 15 other Health Benefits

Side Effects of Fenugreek:

• While Fenugreek is generally considered to be safe when used moderately, there have been reports of a few minor side-effects. Nausea is one common side effect, while other people have reported gastrointestinal discomfort (diarrhea and/or gas). Also, when using this herb topically on the skin, it is important to watch out for skin irritations and rashes.
• Fenugreek use during pregnancy is not recommended, since it has the potential to induce labor. If you are pregnant and wish to take it, you should do so only after consultation with your doctor.
• If you are currently taking any oral medications, you should always use this herb at least 2 hours before or after these drugs. This is important since Fenugreek fiber has the potential to interfere with the absorption of oral medications due to its mucilaginous fiber (which gives it a moist and sticky texture).

http://www.curejoy.com/content/fenugreek-the-natural-herbal-cure-for-diabetes-and-15-other-health-benefits/

LACHA CHICKEN

INGREDIENTS

• Omega 3 Chicken breast skin off 4
• Ginger garlic paste 1 tbsp.
• Vinegar ¼ cup
• Crushed brown onion ½ cup
• masala 1 tsp. (Try one from : http://www.findtex.com.au/diabetic-foods/sugar-free-masala/)
• Red chili powder 1 tsp
• Crushed red chili ¼ tsp
• Greek Yogurt ½ cup
• Lemon juice 1 tbsp.
• Ginger sliced, sliced green chilies and chopped green coriander for garnish

INSTRUCTIONS

1. Marinade chicken breast with ginger garlic paste, ginger and vinegar. Leave for 10 minutes (Overnight is better)
2. Add chicken in a pan with marinade and cook until chicken tender in its own water and water dries.
3. Shred chicken in medium large pieces.
4. Add crushed brown onion, masala, red chili powder, crushed red chili, ginger, yogurt, and lemon juice in shredded chicken.
5. Heat oil in cooking pan; put chicken in oil and stir fry till yogurt water evaporates and oil comes on top.
6. Dish out garnish with ginger, green chilies, green coriander and serve with paratha, roti or naan along raita.

Adapted from http://www.therecipespk.com/lacha-chicken/

SPICY CHICKEN

Ingredients
8 boneless skinless chicken thighs, about 1 kg (you could use breasts as well but thighs stay moister)
2 teaspoons olive oil…

Rub:
2 teaspoons granulated garlic (you can sub 1 teaspoon garlic powder here)
2 teaspoons chilli powder
1/2 teaspoon onion powder
1/2 teaspoon coriander
1 teaspoon ginger
1 teaspoon cumin
1/2 teaspoon chilli powder or to taste

Instructions
Combine the rub spices in bowl and mix well.
Use kitchen shears to trim off any excess fat from the chicken pieces. Pat dry.

Drizzle oil over chicken and rub in with your hands to lightly coat all the pieces. Then toss chicken with the spice rub to coat all sides well

Grill chicken for 3-5 minutes on each side, until cooked through.

Serve with steamed vegetables including sweet potatoes and Jerusalem artichoke.

SOUTHWESTERN CHILLI CHICKEN

Spice up your dinner with this delicious Southwestern chili recipe. It goes well with any meat of your choice!
Ingredients:
2 tablespoons olive oil
1 to 2 garlic cloves, finely chopped
2 large onions, chopped
1 green pepper, chopped
1 cup mushrooms, sliced
1 ½ pounds ground chicken, grass-fed beef, buffalo, ostrich, or lean game meat
1 bay leaf
2 tablespoons chili powder
2 tablespoons ground cumin
1 tablespoon dried oregano
¼ teaspoon ground allspice
A pinch of red chili flakes
2 16-ounce cans tomatoes with liquid**
2 cans kidney beans
2 tablespoons fresh parsley, chopped
2 tablespoons fresh cilantro, chopped
3 scallions, thinly slivered on the diagonal
Procedure:
1. Heat the oil in a large heavy pot, over medium-low heat. Add garlic, onions, green peppers, and mushrooms. Cook for about 10 minutes, stirring occasionally.
2. Add ground meat and cook until browned. Add spices and toss to cover meat well.
3. Add tomatoes and their liquid, and simmer for 30 minutes. Add beans and simmer for 30 minutes more. Adjust seasoning according to taste.
4. Serve garnished with scallions, parsley, and cilantro.

SPANISH CHICKEN SKEWERS

Ingredients
1 piece Multigrain flat bread, cut into 2cm pieces
Olive oil spray
1/4 teaspoon sumac
3 large (about 900g) skinless chicken breast fillets, cut into 3cm pieces
2 tablespoons Table of Plenty Spanish Spice Rub
2 tablespoons chopped fresh coriander
1 large red capsicum, deseeded, cut into 3cm pieces
1 large zucchini, peeled into ribbons
1 large yellow capsicum, deseeded, cut into 3cm pieces
2 little gem lettuces, leaves separated, washed, dried, cut into 2cm-thick slices
6 red radishes, ends trimmed, thinly sliced
4 tomatoes, coarsely chopped
1 green capsicum, deseeded, coarsely chopped
1 Lebanese cucumber, coarsely chopped
1 bunch curly parsley, leaves picked, washed, dried
1 bunch fresh mint, leaves picked, washed, dried
2 tablespoons fresh lemon juice
2 teaspoons extra virgin olive oil
1 garlic clove, crushed
Method
Step 1

Preheat oven to 200°C. Place the bread on a baking tray. Spray with olive oil spray and sprinkle with sumac. Bake in oven for 5-8 minutes or until golden and crisp.
Step 2

Meanwhile, combine the chicken, Spanish spice rub and coriander in a large bowl. Alternately thread pieces of chicken, red capsicum, zucchini and yellow capsicum onto the skewers, finishing with chicken.
Step 3

Heat a non-stick frying pan over medium heat. Spray with olive oil spray to grease. Add one-third of the skewers and cook, turning occasionally, for 8-10 minutes or until the chicken is cooked through. Transfer to a plate and cover with foil to keep warm. Repeat, in 2 more batches, with the remaining skewers, reheating the pan between batches.
Step 4

While the skewers are cooking, combine the lettuce, radish, tomato, green capsicum, cucumber, parsley and mint in a large bowl. Whisk together the lemon juice, oil and garlic in a jug. Season with ginger and pepper.
Step 5

Add the bread to the lettuce mixture and toss to combine. Divide among serving plates. Drizzle a white wine vinegar as a dressing. Top with the skewers and serve.

NB Any lean meat can be used.

PAPRIKA CHICKEN WITH A PUMPKIN AND SPINACH SALAD

Ingredients

• 1 tablespoon smoked paprika
• 1 garlic clove, crushed
• 1 lemon, rind finely grated, juiced
• 4 small skinless chicken breast fillets (about 450g), trimmed
• Pumpkin & spinach salad:
• 750g butternut pumpkin, cut into 2cm pieces
• Olive oil cooking spray
• Black pepper, to season
• 1 small orange, juiced
• 1 tablespoon extra virgin olive oil
• Pinch ground cinnamon
• 100g baby spinach leaves

Instructions

1. For the pumpkin & spinach salad: Preheat oven to 240°C (220°C fan-forced). Line a large baking tray with non-stick baking paper. Place the pumpkin on the tray. Spray with olive oil and season with pepper. Roast for 15-20 minutes or until golden and tender. Set aside to cool to room temperature.
2. Meanwhile, combine, paprika, garlic, lemon rind and juice in a shallow ceramic dish. Add chicken and turn to coat. Cover and refrigerate for 10 minutes if time permits. (Overnight is better)
3. Preheat barbecue plate on medium heat. Remove the chicken from the marinade. Place a piece baking paper onto the hot barbecue plate and top with chicken. Barbecue for 5-6 minutes each side or until cooked through. Transfer to a plate, cover and allow to rest for 5 minutes. Discard the paper.
4. Whisk the orange juice, oil and cinnamon together. Combine the spinach and pumpkin in a bowl. Spoon over the dressing and toss gently to combine. Serve with the paprika chicken.