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Skinless chicken is a good source of low-calorie, low-fat protein. Chicken thigh meat contains slightly more calories and fat (119kcal, 3.9g) than breast meat (110kcal, 1.2g), which means it tends to be more flavourful. Both dark and white chicken meat contains iron; thigh meat contains slightly more.
Chicken is so versatile and can be cooked in many different ways. Here are two Portuguese-inspired chicken dishes for you to try.
Portuguese-style chicken curry
Ingredients (Serves 4)
400g boneless, skinless chicken breast, cut into large pieces
2 tsp soy sauce
1 heaped tsp cornstarch
1 tsp dry sherry
1 tsp fresh ginger, peeled, minced
1/2 tbsp vegetable oil
1 large onion, peeled, cut into large pieces
1 clove garlic, peeled, crushed
1 red chilli, chopped (optional)
1 tsp ground turmeric
1 large carrot, peeled, cut into large pieces
1 large potato, peeled, cut into large pieces
150g French beans, halved
100ml coconut cream
300ml chicken stock
salt and pepper to taste
Method
1 Combine the soy sauce, cornstarch, sherry and ginger, then pour mixture over the chicken in a non-metallic dish. Marinate in the fridge for at least 30 minutes.
2 Heat the oil over a medium heat in a large pan. Add the onions and garlic, and fry for 5 minutes or until the onions are translucent.
3 Add the chilli if using, turmeric, carrot, potato and chicken stock. Bring the mixture to the boil. Lower the heat and simmer for 10-15 minutes or until the potatoes and carrots are tender.
4 Pour in the coconut cream, add the chicken, stir and bring the mixture to the boil. Lower the heat and simmer for 5-8 minutes or until the chicken cooked.
5 Add the French beans, bring the curry back to the boil and season to taste with salt and pepper.
If you think the sauce isn't thick enough for your taste, dissolve a tablespoon of cornstarch in a small amount of water, and pour into the curry while stirring and cook until thickened.
6 Serve with rice and steamed green vegetables.
Nutritional information per portion: 322kcal, 1350kJ, 25.8g protein, 13.6g fat, 25.5g carbohydrates, 3.7g fibre
Piri Piri chicken
Ingredients (Serves 4)
8 boneless and skinless chicken thighs
Marinade
2 cloves garlic, peeled, crushed
1-2 Thai red chillies (to taste), chopped roughly
1 heaped tbsp smoked paprika
juice of 2 lemons
1 medium onion, peeled, chopped
1/2 tbsp tomato puree
1 tbsp flour
1 tbsp olive oil
salt and pepper to taste
Method
1 Blitz all the marinade ingredients in a blender until they form a smooth paste. Put the paste in a covered container and place in the fridge for at least two hours to allow the flavours to mingle.
2 Cut a few deep slits in the chicken thighs. Place in a deep dish, rub the marinade into the chicken thighs, cover with clingfilm and marinate for at least two hours.
3 Preheat the oven to 220C/ 200C fan/ Gas Mark 6. Place the chicken thighs on a wire rack and then place the rack on a baking tray. Cook for 20-25 minutes in the centre of the oven or until thoroughly cooked.
4 Serve hot or cold with a side salad, and bread, rice or a baked potato.
Nutritional information per portion: 208kcal, 874kJ, 28.0g protein, 7.0g fat, 9.1g carbohydrates, 0.8g fibre


Portuguese chicken, two ways

Photos: Wynnie Chan

Lifestyle

Food & Drink