2 healthy chicken and turkey recipes

Substituting chicken or turkey for beef in some dishes can help you in maintaing healthier diet. Here are two delicious recipes to try.

With its nutty flavour, barley is so rich in soluble fibre that it can help reduce cholesterol and stabilize blood sugar levels. Mixed with orange and cranberries, it goes with chicken beautifully.

Preparation: 5 minutes
Cooking time: 1 hour 5 minutes
Makes 4 servings.

Ingredients:

• 30 ml (2 tbsp. ) olive oil
• 1 onion, chopped
• 1 clove garlic, minced
• 200-250 g (1 cup) pearl barley
• 350 g (1 1/2 cup) chicken stock
• 250 ml (1 cup) orange juice
• 5 g (1 tsp. ) dried thyme, finely chopped
• 2 g (1/2 tsp. ) salt
• 4 skinless chicken breasts, bones in
• 110-125 g (1/2 cup) dried cranberries
• 1 orange, washed and sliced ​​(optional)

Instructions:

1. Preheat the oven to 180 °C (350 °F). Coat a 23x33 cm (9x13 inch) casserole dish with cooking spray.
2. Heat the oil in a large frying pan over a medium heat. Sauté the onion and garlic for two minutes or until they are tender.
3. Add the barley and cook for two minutes. Add the stock, orange juice, thyme and salt and bring to the boil. Pour into the dish. Add the chicken breasts, cover and cook for 45 minutes.
4. Stir the cranberries into the barley mixture. If using, cover each of the breasts of one or two orange slices.
5. Bake for 15 minutes or until chicken is cooked and the barley is tender.

Nutritional value: Calories: 451; protein: 34 g; carbohydrates: 58 g; fibre: 10 g; fat: 10 g (total); saturated fat: 2 g; cholesterol: 68 mg; sodium: 548 mg.

With much less fat than beef, ground turkey goes perfectly with with this hearty tomato sauce, bursting with vegetables.

Preparation: 15 minutes
Cooking time: 1 hour 15 minutes
Makes 6 servings

Ingredients:

• 30 ml (2 tbsp. ) olive oil
• 2 carrots, finely chopped
• 1 onion, finely chopped
• 1 red pepper, finely chopped
• 2 cloves garlic, minced
• 450 g (1 lb) ground turkey breast
• 125 ml (1/2 cup) white wine or chicken stock
• 1 large can chopped tomatoes
• 1 small can tomato paste
• 5 g (1 tsp. ) Italian seasoning
• 375 g (13 oz) whole wheat spaghetti
• 125 ml (1/2 cup) 2% milk

Instructions:

1. Heat the oil in a large saucepan over a medium heat. Add the carrots, onion and bell pepper and cook for five minutes until lightly browned. Add the garlic and turkey and cook, stirring continuously, for five minutes, or until the flesh turns white. Add the wine and cook for four minutes or until the liquid is absorbed.
2. Add the tomatoes, tomato paste and Italian seasoning. Reduce to a low heat, cover and simmer for one hour.
3. About 15 minutes before serving, cook the spaghetti according to the instructions on the packet.
4. Remove the sauce from the heat and stir in the milk. Serve over hot pasta.

Nutritional value: Calories: 437; protein: 32 g; carbohydrates: 66 g; fibre: 13 g; fat: 7 g (total); saturated fat: 1 g; cholesterol: 31 mg; sodium: 470 mg.

These two hearty and healthy dishes are sure to please any evening of the week.