Delicious Roasted Duck

Preparation Time: 10 minutes
Cooking Time: 4 hours and 50 minutes
Servings: 4

1 medium duck
1 celery stalk, chopped
2 yellow onions, chopped
2 tsp. thyme, dried
8 garlic cloves, minced
2 bay leaves
¼ cup parsley, chopped
A pinch of salt and black pepper
One tsp. herbs de Provence

For the sauce:
1 tbsp. tomato paste
1 yellow onion, chopped
½ tsp. sugar
½ cup white wine
3 cups water
1 cup chicken stock
1 and ½ cups black olives, pitted and chopped
¼ tsp. herbs de Provence


  1. In a baking dish, arrange thyme, parsley, garlic, and 2 onions.
  2. Add duck, season with salt, 1 tsp. herbs de Provence and pepper.
  3. Place in the oven at 475 degrees F and roast for 10 minutes.
  4. Cover the dish, reduce heat to 275 degrees F, and roast duck for 3 hours and 30 minutes.
  5. Meanwhile, heat a pan over medium heat, add 1 yellow onion, stir and cook for 10 minutes.
  6. Add tomato paste, stock, sugar, ¼ tsp. herbs de Provence, olives and water, cover, reduce heat to low, and cook for 1 hour.
  7. Transfer duck to a work surface, carve, discard bones, and divide between plates.
  8. Drizzle the sauce all over and serve right away.

Calories: 254
Fat: 3
Fiber: 3
Carbs: 8
Protein: 13


Nutty Pesto Chicken Supreme

Preparation Time: 10 minutes
Cooking Time: 30 minutes
Servings: 2


2 Free ranges skinless chicken/ turkey breasts
1 bunch of fresh basil
1/2 cup raw spinach
1 cup Crashed macadamias/almonds/walnuts or a combination
2 tbsp. Extra virgin olive oil
1/2 cup low-fat hard cheese (optional)


  1. Set the oven to 350°F.
  2. Get the chicken breasts and use a meat pounder to ‘thin’ each breast into a 1cm thick escalope.
  3. Reserve a handful of the nuts before adding the rest of the ingredients and a little black pepper to a blender or pestle and mortar and blend until smooth (you can leave this a little chunky for a rustic feel if you wish).
  4. Add a little water if the pesto needs loosening.
  5. Coat the chicken in the pesto.
  6. Bake for at least 30 minutes in the oven, or until chicken is completely cooked through.
  7. Top each chicken escalope with the remaining nuts and place under the broiler for 5 minutes for a crispy topping to complete.

Calories: 2539 kcal
Protein: 444.61 g
Fat: 71.66 g
Carbohydrates: 5.99 g


Lebanese Chicken Kebabs and Hummus

Preparation Time: 10 minutes + 1 hour marinate
Cooking Time: 35 minutes
Servings: 4


For the Chicken:
1 cup Lemon Juice
8 Garlic cloves, minced
1 tbsp. Thyme, finely chopped
1 tbsp. Paprika
2 tsp. ground cumin
1 tsp. Cayenne pepper
4 Free-range skinless chicken breasts, cubed
4 Metal kebabs skewers
Lemon wedges to garnish

For the Hummus:
1 can Chickpeas/ 1 cup dried (soaked overnight)
2 tbsp. Tahini paste
1 Lemon juice
1 tsp. Turmeric
1 tsp. Black pepper
2 tbsp. Olive oil


  1. Whisk the lemon juice, garlic, thyme, paprika, cumin, and cayenne pepper in a bowl.
  2. Skewer the chicken cubes using kebab sticks (metal).
  3. Baste the chicken per side with the marinade, covering for as long as possible in the fridge (the lemon juice will tenderize the meat and means it will be more suitable for the anti-inflammatory diet).
  4. When ready to cook, set the oven to 400°F/200 °C/Gas Mark 6 and bake for 20-25 minutes or until chicken is thoroughly cooked through.
  5. Prepare the hummus by putting the ingredients to a blender and whizzing up until smooth. If it is a little thick and chunky, add a little water to loosen the mix.
  6. Serve the chicken kebabs, garnished with the lemon wedges and the hummus on the side.

Calories: 576 kcal
Protein: 61.66 g
Fat: 18.55 g
Carbohydrates: 42.07 g


Super Sesame Chicken Noodles

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 2

2 Free-range skinless chicken breasts, chopped
1 cup Rice/Buckwheat noodles such as Japanese Udon
1 Carrot, chopped
1/2 orange juiced
1 tsp. Sesame Seed
2 tsp. Coconut Oil
1 Thumb size piece of ginger, minced
1/2 cup Sugar snap peas


  1. Warm 1 tsp oil on medium heat in a skillet.
  2. Sauté the chopped chicken breast for about 10-15 minutes or until cooked through.
  3. While cooking the chicken, place the noodles, carrots, and peas in a pot of boiling water for about 5
    minutes. Drain.
  4. In a bowl, mix together the ginger, sesame seeds, 1 tsp oil, and orange juice to make your dressing.
  5. Once the chicken is cooked and noodles are cooked and drained, add the chicken, noodles, carrots, and peas to the dressing and toss.
  6. Serve warm or chilled.

Calories: 168 kcal
Protein: 5.31 g
Fat: 8.66 g
Carbohydrates: 19.34 g


Chinese-Orange Spiced Duck Breasts

Preparation Time: 4 minutes
Cooking Time: 20 minutes
Servings: 2

1 tsp. EXTRA Virgin olive oil
2 Duck breasts, skin removed
1 White onion, sliced
3 Cloves garlic, minced
2 tsp. Ginger, grated
1 tsp. Cinnamon
1 tsp. Cloves
1 Orange-Zest and Juice (Reserved the wedges)
2 Bok or Pak Choy plants leaves separated


  1. Slice the duck breasts into strips and add to a dry, hot pan, cooking for 5-7 minutes on each side or until cooked through to your liking.
  2. Remove to one side.
  3. Add olive oil to a clean pan and sauté the onions with the ginger, garlic, and the rest of the spices for 1 minute.
  4. Put the juice and zest of the orange and continue to sauté for 3-5 minutes.
  5. Add the duck and bok choi and heat through until wilted and duck is piping hot.
  6. Serve and garnish with the orange segments.

Calories: 267 kcal
Protein: 36.58 g
Fat: 11.1 g
Carbohydrates: 3.31 g


Healthy Turkey Gumbo

Preparation Time: 5 minutes
Cooking Time: 2 hours
Servings: 1

1 Whole Turkey
1 Onion, quartered
Stalk of Celery, chopped
3 Cloves garlic, chopped
1/2 cup Okra
1 can chopped tomatoes
1 tbsp. Extra virgin olive oils
1-2 Bay leaves
Black pepper to taste


  1. Take the first four ingredients and add 2 cups of water in a stockpot, heating on a high heat until boiling.
  2. Lower the heat and simmer for 45-50 minutes or until turkey is cooked through.
  3. Remove the turkey and strain the broth.
  4. Grab a skillet and then heat the oil on medium heat and brown the rest of the vegetables for 5-10 minutes.
  5. Stir until tender, and then add to the broth.
  6. Add the tomatoes and turkey meat to the broth and stir.
  7. Add the bay leaves and continue to cook for an hour or until the sauce has thickened.
  8. Season with black pepper and enjoy.

Calories: 261 kcal
Protein: 11.72 g
Fat: 12.91 g
Carbohydrates: 28.33 g


Cajun Chicken & Prawn

Preparation Time: 5 minutes
Cooking Time: 35 minutes
Servings: 2

2 Free-range Skinless Chicken breast, chopped
1 Onion, chopped
1 Red pepper, chopped
2 Garlic cloves, crushed
10 Fresh or frozen prawn
1 tsp. Cayenne powder
1 tsp. Chili powder
1 tsp. Paprika
1/4 tsp. Chili powder
1 tsp. Dried oregano
1 tsp. Dried thyme
1 cup Brown or wholegrain rice
1 tbsp. Extra Virgin olive oil
1 can Tomatoes, chopped
2 cups Homemade chicken stock


  1. In a bowl, put all the spices and herbs then mix to form your Cajun spice mix.
  2. Grab a large pan and add the olive oil, heating on medium heat.
  3. Add the chicken and brown each side for around 4-5 minutes. Place to one side.
  4. Add the onion to the pan and fry until soft.
  5. Add the garlic, prawns, Cajun seasoning, and red pepper to the pan and cook for around 5 minutes or until prawns become opaque.
  6. Add the brown rice along with the chopped tomatoes, chicken, and chicken stock to the pan.
  7. Cover the pan and allow to simmer for around 25 minutes or until the rice is soft.
  8. Serve and enjoy!

Calories: 557 kcal
Protein: 18.96 g
Fat: 12.34 g
Carbohydrates: 93.28 g


Roasted Chicken

Preparation Time: 60 minutes
Cooking Time: 60 minutes
Servings: 8

½ tsp. thyme
3 lbs. whole chicken
1 bay leaf
3 garlic cloves
4 tbsps. Coarsely chopped orange peel
½ tsp. Black pepper
½ tbsp. salt


  1. Put the chicken under room temperature for about 1 hour.
  2. Using paper towels, pat dry the inside and outside of the chicken.
  3. Preheat the oven to 4500F as soon as you start preparing the chicken seasoning.
  4. Combine thyme, salt, and pepper in a small bowl.
  5. Wipe inside the using 1/3 of the seasoning. Inside the chicken, put the garlic, citrus peel, and bay leaf.
  6. Tuck the tips of the wing and tie the legs together. Spread the rest of the seasoning all over the chicken and put on a roasting pan.
  7. Put in the oven to bake for 60 minutes at 1600F.
  8. Set aside to rest for 15 minutes.
  9. Cut up the roasted chicken and serve.
  10. Enjoy.

Calories: 201 kcal
Protein: 35.48 g
Fat: 5.36 g
Carbohydrates: 0.5 g


Honey Chicken Tagine

Preparation Time: 60 minutes
Cooking Time: 25 minutes
Servings: 12

1 tbsp. extra virgin olive oil
1 tsp. ground coriander
1 tbsp. Minced fresh ginger
½ tsp. ground pepper
2 thinly sliced onions
12-oz. seeded and roughly chopped kumquats
14-oz. vegetable broth
1/8 tsp. Ground cloves
½ tsp. salt
1 ½ tbsps. honey
1 tsp. ground cumin
2 lbs. boneless, skinless chicken thighs
4 slivered garlic cloves
15-oz rinsed chickpeas
¾ tsp. ground cinnamon


  1. Preheat the oven to about 3750F.
  2. Put a heatproof casserole on medium heat and heat the oil.
  3. Add onions to sauté for 4 minutes
  4. Add garlic and ginger to sauté for 1 minute
  5. Add coriander, cumin, cloves, salt, pepper, and cloves seasonings. Sauté for a minute.
  6. Add kumquats, broth, chickpeas, and honey, then bring to a boil before turning off the heat.
  7. Set the casserole in the oven while covered. Bake for 15 minutes as you stir at a 15-minute interval.
  8. Serve and enjoy

Calories: 586 kcal
Protein: 15.5 g
Fat: 40.82 g
Carbohydrates: 43.56


Avocado-Orange Grilled Chicken

Preparation Time: 10 minutes
Cooking Time: 12 minutes
Servings: 4

1 c. low-fat yogurt
4 pieces of 4-6oz boneless, skinless chicken breasts
2 tbsps. chopped cilantro
1 tbsp. honey
1 thinly sliced small red onion
¼ c. fresh lime juice
1 deseeded avocado, peeled and chopped
2 peeled and sectioned oranges
¼ c. minced red onion


  1. Set up a large mixing bowl and mix yogurt, minced red onion, cilantro and honey
  2. Add chicken into the mixture and marinate for half an hour
  3. Grease grate and preheat the grill to medium-high heat.
  4. Set the chicken aside and add seasonings
  5. Grill for 6 minutes on each side
  6. Set the avocado in a bowl.
  7. Add lime juice and toss avocado to coat well.
  8. Add oranges, thinly sliced onions, and cilantro into the bowl with avocado and combine well.
  9. Serve avocado dressing alongside grilled chicken.
  10. Enjoy.

Calories: 216 kcal
Protein: 8.83 g
Fat: 11.48 g
Carbohydrates: 21.86 g