chicken – #ThisGirlEats

RECIPE: Chicken Salad Wraps With Smashed Avocado | #ThisGirlEats

Serves: 2
How much does it cost? This recipe cost me less than £1 per person.
What are the benefits? These wraps provide at least one of your five a day, as well as being high in fibre and vitamins from the avocado.

Guacamole is a b-e-a-utiful thing, but it can be tricky to create an absolutely perfect version of the quintessential Mexican dip. However, no fear; there is a shortcut – smashed avocado. It’s creamier than just chunks of avocado but not as much effort as full-on guac, which is the perfect middle ground for me. 🥑

This wrap is a great packed lunch idea because it’s so quick and easy to put together with only a few ingredients. If you wanted to make it more adventurous you could always adapt; add some sauce, onions and peppers, perhaps some bacon… I’ve kept things simple here, but that doesn’t mean you have to!

If you’re after feel-good food, look no further. Avocado is bursting with “good” fats and, along with the salad, this little wrap packs in a hell of a lot of healthy greens! Chicken provides the lean protein, and will leave you feeling full without being bloated on fatty, greasy meat. Perfect!

INGREDIENTS
1 Chicken Breast
1/2 Bag of Prepared Mixed Salad
1/2 Avocado
4 Cherry Tomatoes, Quartered
2 Tortilla Wraps

SEASONING
For the chicken, simply season with a touch of dried garlic, salt, pepper and a little olive oil. If possible, the smashed avocado could do with a dash of lime juice, coriander and chilli flakes to give it more of a “guacamole” taste, but if you can’t get your hands on them it’s not the end of the world – a sprinkle of salt and pepper will do.

So, this is how I did it…

1. Season the chicken and pop in the oven for 20 – 30 minutes (depending on size) on 200°C.

2. Remove the avocado half from its skin and, along with the chopped cherry tomatoes in a bowl, smush together with a fork until you’ve created a chunky paste.

3. Grab some tortilla wraps and lay out the mixed salad. Remove the chicken from the oven, slice, and arrange on top of the salad leaves. Spread a dollop of smashed avocado alongside.

4. Wrap and enjoy there and then, or pack for lunch the next day! 🌯

RECIPE: Mozzarella, Tomato and Basil Chicken | #ThisGirlEats

Serves: 2
How much does it cost? This recipe cost me less than £1.25 per person.
What are the benefits? This recipe uses chicken breast which is a lean source of protein and low in fat compared to other cuts of meat, and this recipe is also full of antioxidants thanks to the basil.

Mozzarella, tomato and basil is one of my favourite flavour combos. Honestly, have you tried them in a toasted panini? Mate, forget cheese and ham, this is what it’s all about! I’ve now used these flavours to make a delicious dinner that both looks and tastes like a lot of effort, but actually couldn’t be easier!

I think this recipe has a whole load of benefits. It takes very little time to prep, keeps washing up to a minimum (one tray bakes FTW!), doesn’t use many ingredients and only takes half an hour to cook. Y-U-M.

When it comes to nutritional benefits, you might raise an eyebrow at something topped with cheese being good for you – but hear me out! Chicken is a great lean source of protein, especially oven baked with the skin removed. The tomato counts towards your five a day as well as adding a juicy, succulent flavour; we’re using light mozzarella to keep the fat content low; and fresh basil is said to be full of antioxidants and a great immune booster. So there ya go!

INGREDIENTS
2 Skinless Chicken Breasts
1 Ball of Light Mozzarella, Drained & Sliced Into 4 Slices
1 Tomato, Sliced
Handful of Basil Leaves

SEASONING
Pretty much every other recipe I’ve ever published has used dried herbs because for most people they are more cost efficient and quicker to use. For this one though, I’d say fresh basil leaves are pretty essential! Aside from that, the chicken needs to be seasoned with salt, pepper and dried garlic before being layered up and popped into the oven.

So, this is how I did it…
(Serves 2)

1. Heat the oven to 200°C, coat a baking tray with cooking spray or a small drop of oil and place the chicken breasts on top. Season each chicken breast with salt, pepper and dried garlic.

2. Top the chicken with a layer of basil leaves, top these with a layer of sliced tomato and top with a layer of sliced mozzarella.

3. Cook in the oven for 30 minutes. Check that they are cooked all the way through before serving.

RECIPE: “Homestyle” Southern Fried Chicken | #ThisGirlEats

Serves: 2
How much does it cost? This recipe cost me less than £1.25 per person.
What are the benefits? Making this at home is a great takeaway alternative as it’s lower in fat, and it’s also a good source of protein too.

Nothing cures a hangover like a big ol’ Bargain Bucket 🍗

Fried chicken is second only to gallons of water and a few paracetamol when it comes to my post-alcohol needs but, of course, it’s often pretty gross, dripping with grease and whatnot.

This homemade alternative is my way of making southern fried chicken that tastes just as good as the takeaway stuff – honestly, it really does – but cuts out a few of the calories.

This isn’t just a hangover cure – it makes a great midweek meal. This is just normal, everyday food with a healthier twist, which is exactly the kind of food #ThisGirlEats aims to create.

INGREDIENTS
4 Skinless, Boneless Chicken Thighs
4 tbsp Plain Flour
Sunflower Oil (or whatever you’ve got to hand)
200ml Almond Milk

SEASONING
The seasoning for this one all goes in with the flour. So, in with the bag of flour goes a hefty dose of paprika, a decent amount of dried parsley, a sprinkle of chilli powder, some dried garlic flakes, salt and pepper.

So, this is how I did it…

1. You can use any cut of chicken for this recipe, just adjust the cooking time accordingly. Thighs have the best flavour, plus they sort of unfold a little while frying and give you that classic fried chicken shape, so that’s what I used. First thing is to put the chicken in a bowl and cover with milk – almond milk, preferably, for flavour.

2. Meanwhile, combine the flour and seasoning freezer bag, ziplock bag or bowl and shake (maybe just mix together with your hands if using a bowl – shaking might get messy!) so the flavours all blend together.

3. Take the (wet, raw, sticky 🤢) chicken from the bowl and place into the bag with the flour and seasoning. Shake the life out of it until the chicken is completely coated with the flour mixture. Again, if you’re using a bowl, just coat the chicken with your hands.

4. Place the chicken in a hot pan with a little oil – used sparingly! Cook for roughly five minutes on each side, looking for a golden, crispy coating. If it starts to blacken before the five minutes is up then it’s burning, so turn it over or take it out of the pan! (Totally didn’t do this on the first go… 😒)

5. Once both sides look deliciously golden, pop into the oven on 200°C for about 20 minutes, turning once halfway through. Check they’re cooked through and you’ve got yourself some tasty homestyle southern fried chicken!

SERIES: My Journey to a Healthier Lifestyle #10 | #ThisGirlEats

3:30PM: You know sometimes you just really fancy something? Like pizza (always) or Channing Tatum (never – like, I just don’t get it). Well today I got a real craving for Nando’s. I’m not obsessed with the Peri-Peri chicken chain or anything, but sometimes there’s a kind of hunger that only a chicken wrap can solve – and yes, I’m a lemon and herb. Fight me.

4:15PM: I’ve convinced the work lot to come to Nando’s with me for lunch. Win.

FOOD DIARY

Breakfast
🍗 Green tea

Pre-work brunch
🍗 Cheese, onion and mushroom omelette

Lunch
🍗 Nando’s chicken wrap with avocado and halloumi, with Peri-salted chips
🍗 Diet Coke

Post-work
🍗 Cup of tea