Like fish, chicken is an excellent source of lean protein. Low in calories, chicken boosts satiety — otherwise known as the ‘I’m full’ feeling. While focusing on maintaining a healthy weight, chicken is also an important source of key vitamins and minerals, helping you achieve optimal health. Incredibly versatile, chicken can be used in a wide range of dishes, including these irresistible 5:2 diet recipes.
Thai Chicken Salad Wraps
Prep Time
10 mins
Cook Time
5 mins
Total Time
15 mins
Calories: 145 kcal
Ingredients
- 100 grams of chicken cooked and cubed
- 1 garlic clove
- 20 grams shredded carrot
- 20 grams sliced green onion
- 10 grams chopped cilantro
- 2 tsp Dijon mustard
- 2 tsp lemon juice
- 1 tsp chili flakes optional
- 2 whole iceberg lettuce leaves
Instructions
-
Combine all ingredients in a bowl (except for the lettuce).
-
Spoon into lettuce leaves, wrap and serve.
Fiesta Chicken and Black Beans
Prep Time
7 mins
Cook Time
13 mins
Total Time
20 mins
Calories: 280 kcal
Ingredients
- 1 chicken breast (~230 grams)
- ½ cup of black beans drained and rinsed from can
- ¼ tsp cumin
- 1 lime juiced
- 2 tbsp prepared salsa
- 2 tbsp fresh cilantro chopped
- 1 tsp olive oil
Instructions
-
In a skillet, heat olive oil before adding seasoned chicken (feel free to add spices you personally enjoy). Sear on each side for 6 minutes, ensuring that the chicken is cooked through.
-
Once cooked, remove from heat and quickly add the black beans combined with cilantro, cumin, and lime juice. After heating for 45 seconds, plate and place the chicken breast on top, followed by salsa.
Chicken Liver with Peas and Radish
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Calories: 205 kcal
Ingredients
- 50 grams of chicken liver
- 40 grams of green peas cooked and cooled
- 30 grams thinly sliced radish
- 1 green onion thinly sliced
- ½ tsp olive oil
- 1 tsp soy sauce
- Splash of red wine vinegar
Instructions
-
Heat the oil and lightly brown radishes and green onion, removing them from the heat and adding to the bowl of peas.
-
Next, cook the liver in the same pan (approximately 2 minutes each side). Cool and then slice.
-
Add liver to the bowl of vegetables, then toss with soy sauce and red wine vinegar.
Lemon Chicken with a Tabbouleh Salad
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Calories: 265 kcal
Ingredients
- 1 boneless chicken thigh (~115 grams)
- ½ tbsp olive oil
- ¼ cup bulgar
- ½ tbsp lemon juice
- 1 garlic clove minced
- ½ a tomato diced
- 1 tbsp chopped parsley
- Salt and pepper to taste
Instructions
-
Bring ½ cup of water to a boil, cooking bulgar for 1-2 minutes. Remove from heat, cover and allow to sit for 15 minutes. Fluff with a fork and add tomato, parsley, lemon juice, and a ¼ tbsp of olive oil. Toss and set aside.
-
Brush chicken with olive oil, season with salt and pepper. In a hot pan, sear the chicken, cooking each side for approximately 4-5 minutes. Serve on top of the tabbouleh salad.
Chicken Legs with Bok Choy
Prep Time
5 mins
Cook Time
35 mins
Total Time
40 mins
Calories: 300 kcal
Ingredients
- 1 chicken leg
- 1 cup bok choy trimmed and chopped
- 1 green onion
- ¼ tbsp sesame oil
- ½ tsp cumin
- ½ tsp cayenne pepper optional
- Salt and pepper
Instructions
-
Preheat oven to 450 degrees F. Rub chicken leg with cumin, optional cayenne, salt and pepper. Roast chicken for 25 to 30 minutes, allowing to rest for 5 minutes.
-
While the chicken rests, heat sesame oil in a wok on medium heat. Add bok choy and cooked for 5 minutes. Add in green onion and turn off heat.
-
Serve chicken on top of bok choy.
Sauteed Curry Chicken
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Calories: 195 kcal
Ingredients
- 1 chicken breast
- 30 grams sliced red pepper
- 30 grams sliced green pepper
- 1 green onion
- ¼ cup coconut milk
- 1 tsp olive oil
- ½ a lime cut into two pieces
- ½ tsp garam masala
- ¼ tsp turmeric
- ¼ chili powder
Instructions
-
Season chicken breast with garam masala, turmeric, and chili powder.
-
Heat oil in a pan, cooking chicken for 5 minutes each side. Remove and allow to rest.
-
In the meantime, add red and green peppers, saute for a minute. Add coconut milk, simmer for 4 minutes, before adding the juice from one piece of lime.
-
Place curried peppers on a plate, before adding the chicken on top (sliced). Sprinkle with green onion and serve with remaining lime wedge.
Spicy Chicken with Mango Salsa
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Calories: 220 kcal
Ingredients
- 1 chicken breast
- 100 grams mango cubed
- 30 grams red onion diced
- 1 tbsp cilantro
- 1 lime juiced
- ½ tsp cayenne pepper
- ½ tsp paprika
- Salt and pepper to taste
- 1 tsp olive oil
Instructions
-
Season chicken breast with salt, pepper, and spices.
-
Heat oil in pan, cooking chicken for 6 minutes each side.
-
In the meantime, combine remaining ingredients and set aside.
-
Rest chicken for 4-5 minutes, then serve with salsa on top.
Mediterranean Chicken with Peppers
Prep Time
5 mins
Cook Time
35 mins
Total Time
40 mins
Calories: 210 kcal
Ingredients
- 2 chicken thighs
- 3 tbsp mixed herbs thyme, oregano, rosemary
- 1 tsp paprika
- 1 tsp cumin
- 1 red pepper sliced
- Salt and pepper to taste
- 1 tsp olive oil
- 10 grams watercress
Instructions
-
Preheat oven to 450 degrees F. Toss chicken in olive oil and season with salt, pepper, cumin, paprika, and herbs.
-
Roast for 30 minutes, before adding peppers — cook for an additional 5-6 minutes.
-
Serve on a bed of watercress.
Cuban Chicken with Broccoli
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
Calories: 205 kcal
Ingredients
- 1 chicken leg
- 1 tsp olive oil
- 50 grams broccoli frozen
- 1 garlic clove minced
- 1 tsp Cuban seasoning or can use oregano, cumin, and granulated garlic
- 1 tbsp cilantro
Instructions
-
Preheat oven to 400 degrees F.
-
Season chicken (combine oil, garlic, and Cuban seasoning — rub onto meat).
-
Roast for 20 minutes, before adding broccoli. Cook for an additional 5 minutes.
-
Garnish with cilantro and serve.
Chicken-Stuffed Pepper
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Calories: 185 kcal
Ingredients
- 50 grams chicken cooked and cubed
- 50 grams brown rice cooked and cooled
- 1 whole red pepper deseeded
- 1 plum tomato chopped
- 1 tbsp parsley
- ½ tsp paprika
- Salt and pepper
Instructions
-
Preheat oven at 400 degrees F.
-
In the meantime, combine remaining ingredients and stuff into pepper.
-
Cook for 10-15 minutes. Serve hot.
