Ingredients (Serve 4)

• 350 g frozen chopped spinach, thawed and drained
• ½ tsp ground nutmeg
• 450 g lean, cooked chicken meat, skinned and diced
• 4 sheets no-pre-cook lasagne verde
• 1½ tbsp cornflour
• 425 ml skimmed milk
• 4 tbsp Parmesan cheese, freshly grated
• salt and pepper

Tomato Sauce

• 400 g can chopped tomatoes
• 1 medium onion, chopped
• 1 garlic clove, crushed
• 150 ml white wine
• 3 tbsp tomato puree
• 1 tsp dried oregano

1. Preheat the oven to 200°C. To make the tomato sauce, place the tomatoes in a pan and stir in the onion, garlic, wine, tomato puree and oregano. Bring to the boil and simmer for 20 minutes until thick. Season.
2. Drain the spinach again and spread it out on kitchen paper to absorb any excess water. Layer the spinach in the base of an ovenproof dish. Sprinkle with nutmeg and season.
3. Arrange the chicken over the spinach and spoon over the tomato sauce. Arrange the lasagne over the tomato sauce.
4. Blend the cornflour with a little of the milk to make a paste. Pour the remaining milk into a pan and stir in the cornflour paste. Heat for 2 to 3 minutes, stirring, until the sauce thickens. Season well.
5. Spoon the sauce over the lasagne and transfer the dish to a baking sheet. Sprinkle the grated cheese over the sauce and bake for 25 minutes until golden.

If you’re craving for some Indian flavor, this charred chicken recipe will definitely do the trick. Grilled and combined with herbs and spices, this Indian charred chicken makes a delicious, flavorful and nutritious meal. The recipe use chicken breast, which is the leanest part of a chicken, which has less than half the fat of a trimmed Choice grade T-bone steak. Chicken is a very good source of protein and niacin. It is also a good source of selenium, vitamin B6 and phosphorous. So go ahead and try this simple yet healthy recipe.

Ingredients (Serves 4)

• 2 chicken breasts, skinned and boned
• 2 tbsp curry paste
• 1 tbsp sunflower oil
• 1 tbsp light muscovado sugar
• 1 tsp ground ginger
• ½ tsp ground cumin
• naan bread and green salad leaves, to serve

Cucumber Raita

• ¼ cucumber
• salt
• 150 ml natural yogurt
• ¼ tsp chilli powder

1. Place the chicken breasts between sheets of baking parchment or cling film. Pound them with the flat side of a meat or rolling pin to flatten them.
2. Mix together the curry paste, oil, sugar, ginger and cumin in a small bowl. Spread the mixture over both sides of the chicken and set aside until required.
3. To make the raita, peel the cucumber and scoop out the seeds with a spoon. Grate the cucumber flesh, sprinkle with salt, place in a sieve and leave to stand for 10 minutes. Rinse off the salt and squeeze out any moisture by pressing the cucumber with the base of a glass or back of a spoon.
4. Mix the cucumber with the yogurt and stir in the chilli powder. Leave to chill until required.
5. Transfer the chicken to an oiled rack and grill for 10 minutes, turning once.
6. Serve the chicken with naan bread and raita and accompanied with fresh green salad leaves.

“Flattening the chicken breasts makes them thinner so that they cook more quickly.”

Who doesn’t love barbecue? It’s fun to have family members and friends round for a barbecued dinner. But be extra careful, because according to studies, barbecued meat exposes us to carcinogens called heterocyclic amines (HCAs). They form on foods while barbecuing, or under high heat of the grill. Another substance called polycyclic aromatic hydrocarbons (PAHs) forms when fat drips onto the heat source, creating flare-ups and smoke that then deposits on the the barbecued food. To avoid these, simply place your meat under wraps of foil packets

Ingredients (Serves 4)

• 8 portions of one chicken
• 3 tbsp tomato puree
• 3 tbsp brown fruity sauce
• 1 tbsp white wine vinegar
• 1 tbsp clear honey
• 1 tbsp olive oil
• 1 clove garlic,crushed
• salad leaves, to serve

1. Remove the skin from the chicken if you want to reduce the fat in the dish.
2. To make the barbecue glaze, place the tomato puree, brown fruity sauce, vinegar, honey, oil and garlic in a small bowl. Stir all of the ingredients together until they are thoroughly blended.
3. Brush the barbecue glaze over the chicken. Loosely wrap the glazed chicken and barbecue over hot coals for 15 to 20 minutes. The the chicken portions over occasionally.
4. Transfer the barbecued chicken to warm serving plates and serve with a selection of fresh salad leaves.

“When poultry is cooked over a very hot barbecue the heat immediately seals in all of the juices, leaving the meat succulent. For this reason you must make sure that the coals are hot enough before starting to barbecue.”