November 27, 2025

Healthy one-pan piri piri chicken

Ingredients


  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 tsp dried oregano leaves
  • 1/4 tsp dried chilli flakes
  • 2 (about 500g) chicken breast fillets, halved horizontally
  • 1 tbsp extra virgin olive oil
  • 2 small zucchini, sliced
  • 175g mini capsicums, deseeded, halved
  • 1 tbsp no-added-salt tomato paste
  • 400g can cherry tomatoes
  • 2 tsp white balsamic condiment
  • 140g (2/3 cup) wholemeal couscous
  • 160ml (2⁄3 cup) boiling water
  • 250g green beans, steamed, halved lengthways
  • Lime wedges, to serve




Instructions


Step 1

Combine paprika, cumin, oregano and chilli. Sprinkle spice mixture over the chicken.


Step 2

Heat half the oil in a large non-stick frying pan over high heat. Cook the zucchini for 1-2 minutes each side or until golden. Transfer to plate. Add chicken to pan and cook for 2-3 minutes each side or until browned and almost cooked through. Transfer to a plate.


Step 3

Heat remaining oil in pan over medium heat. Add capsicum. Cook, stirring, for 2 minutes or until begins to soften. Stir through tomato paste. Add tomatoes and 125ml (1 ⁄2 cup) water. Bring to the boil. Reduce heat to low. Simmer for 6-7 minutes or until slightly reduced. Add chicken, zucchini and balsamic. Simmer for 5 minutes or until chicken is cooked through.


Step 4

Meanwhile, combine the couscous and boiling water in a heatproof bowl. Cover and set aside for 3-4 minutes to absorb. Fluff with a fork.




Nutrition and Cooking Times


Serves: 4 | Prep time: 10 minutes | Cook time: 20 minutes   Total time: 30 minutes


Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g

Chicken & quinoa Salad

By Zina Stone • January 8, 2026
Ingredients 2 tsp lime rind, finely grated 1 tbsp no-added-salt tomato paste 1 tsp smoked paprika 1/2 tsp dried chilli flakes 1 garlic clove, crushed 60ml (1/4 cu p) fresh lime juice 2 (200g eac h) chicken breast fill e ts, halved horizontally 2 bunches asparagus, trimmed, sliced 150g (1 cup) frozen baby green peas 150g sugar snap peas, trimmed, sliced 2 tsp olive oil 1 tsp maple syrup 1/2 cup fresh mint leaves, chopped 155g (3/4 cup) tri-coloured quinoa, cooked 1 tbsp sunflower-seed kernels, toasted, to serve Instructions Step 1 Combine rind, tomato paste, paprika, chilli, garlic and 2 tbs lime juice in a glass or ceramic dish. Add chicken. Turn to coat. Cover. Place in the fridge for at least 30 minutes to marinate. Step 2 Place asparagus, peas and sugar snaps in a steamer set over a saucepan of simmering water. Cover. Steam for 2 minutes or until just tender. Refresh under cold running water. Drain. Place in a large bowl. Step 3 Preheat a chargrill pan or barbecue flat plate over medium-high heat. Spray with oil. Drain chicken. Grill for 2-3 minutes each side or until cooked through. Thinly slice. Step 4 Combine the oil, maple syrup and remaining lime juice in a bowl. Add the chicken, mint and quinoa to the greens. Add the dressing. Toss to combine. Season. Sprinkle with sunflower seeds. Nutrition and Cooking Times Prep time: 50 minutes | Cook time: 20 minutes | Serves: 4 Nutrient Value: Calories: 273cal | Protein: 30.5g | Fat: 6.1g | Carbohydrates: 25.9g - Sugars 8.2g

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