lower salt chicken

You've tasted sweet and sour chicken at the takeaway, but you can make it far better at home and it's much healthier! The Hairy Bikers show you how.

Each serving provides 310 kcal, 20g protein, 40g carbohydrates (of which 32g sugars), 7g fat (of which 1g saturates), 4g fibre and 0.9g salt.

Sweet and sour chicken

pineapple

boneless, skinless chicken breasts

sunflower oil

onion,

red pepper, deseeded and chopped

green pepper, deseeded and chopped

tbsp cornflour

spring onions, trimmed and thinly diagonally sliced

300 milliliters/10fl oz fresh pineapple juice

garlic cloves, crushed

grams/1 ounces piece fresh root

tbsp dark soy sauce

tbsp white wine vinegar

tbsp soft light brown sugar

tbsp tomato ketchup

dried chilli flakes

black pepper

Roast chicken is a dish for all seasons. Serve with a green salad and some crusty bread in summer or with roast potatoes, carrots and peas for winter. Use our <a href="https://www.bbc.co.uk/food/articles/roast-calculator">roasting calculator</a> to work out the exact times and temperatures for your roast.

Each serving provides 270 kcal, 46g protein, 0g carbohydrates (of which 0g sugars), 9.5g fat (of which 2.5g saturates), 0g fibre and 0.6g salt.

Roast chicken

lemon

thyme

2–3 garlic cloves

olive oil

sea salt and freshly ground back pepper, to taste

This quick and easy chicken curry is creamy, full of flavour and takes less than half an hour! 

Each serving provides 232 kcal, 25g protein, 6.5g carbohydrates (of which 4g sugars), 11g fat (of which 3g saturates), 3g fibre and 0.6g salt.

Easy chicken curry

spring onions

garlic

vegetable oil

tomatoes

curry powder

ginger

400 grams/14 ounces boneless skinless chicken thigh, cut into 2.5cm/1in pieces

milliliters/3½fl oz Greek-style natural yoghurt, plus extra to serve

salt and pepper

rice

A wonderfully quick and tasty chicken curry from MasterChef Shelina Permalloo.

Simple chicken curry

Whip up an easy and healthy dinner in no time with this spicy chicken traybake. We've replaced potatoes with root vegetables to reduce the carbohydrates and included plenty of spice to turn up the flavour. If you're not into spicy food, check out the recipe tips for other flavour ideas.

Each serving provides 361 kcal, 44g protein, 30g carbohydrate (of which 14g sugars), 5.5g fat (of which 1g saturates), 7g fibre and 0.5g salt. 

Ras-el-hanout chicken traybake

400 grams/14 ounces sweet potatoes,

carrots,

red onion,

chicken breast

lemon, quartered

tsp ras-el-hanout spice mix

coriander,

salt and black pepper

tbsp low-fat natural yoghurt, to serve

A twist on the classic New York-style Waldorf Salad with chicken and a creamy, but low-calorie, garlic dressing. This is a little over 500 calories, so if you are dieting pair it with a lower calorie breakfast or lunch to make sure your intake is no more than 1200–1500 calories.

Each serving provides 515 kcal, 55.5g protein, 42g carbohydrates (of which 42g sugars), 12.5g fat (of which 2.5g saturates), 5.5g fibre and 0.8g salt. 

With a GI of 58 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a>.

New York chicken and apple salad

crunchy red apples,

½ lemon, juice only

level tsp runny honey

grams/5½oz

celery sticks, thinly sliced

spring onions, thinly sliced

Little Gem, leaves separated, roughly torn

x 150 grams/5½oz cooked chicken breasts, skin removed, roughly torn

1–2 tbsp chopped toasted walnuts

200 grams/7fl oz fat-free natural yoghurt

garlic clove, crushed

tbsp cider vinegar

level tbsp wholegrain mustard

2–3 tbsp chopped fresh dill

A wonderfully comforting chicken pasta bake, this can be made ahead and will go down really well with the family. 

Each serving provides 532 kcal, 35g protein, 46g carbohydrates (of which 10g sugars), 22g fat (of which 11.5g saturates), 4.5g fibre and 0.9g salt.

Chicken pasta bake

butter,

penne

onion, roughly chopped

chicken

paprika

butter

grams/1¾oz plain flour

milliliters/1 pint 6 fl oz hot milk (see tip)

Dijon mustard

100 grams/3½oz Parmesan cheese,

tomatoes,

Try this chicken and vegetable balti for a healthy curry that is quick and easy to prepare.

As part of an <a href="http://www.bbc.co.uk/food/collections/intermittent_dieting_recipes">Intermittent diet</a> plan, 1 serving provides:
1 of your 3 daily low-fat dairy portions
2 of your 6 daily vegetable portions
This meal provides 
341 kcal, 40g protein, 30.5g carbohydrate (of which 20.5g sugars), 6g fat (of which 1.5g saturates), 9g fibre and 0.6g salt per portion.



Chicken and vegetable balti

calorie controlled cooking oil spray

chicken thighs, boned and skinned

red pepper, deseeded and cut into 3cm/1in chunks

yellow pepper, deseeded and cut into 3cm/1in chunks

150 grams/5½oz fat-free natural yogurt

tbsp curry powder

garlic cloves, thinly sliced

Chicken jalfrezi is up there as a curry house favourite and this version by Simon Rimmer shows it’s as easy as anything to make at home.

Each serving provides 230 kcal, 31g protein, 4.5g carbohydrates (of which 4g sugars), 9.5g fat (of which 3.5g saturates), 1.5g fibre and 0.6g salt.

Chicken jalfrezi

onion, finely chopped

garlic,

tsp chilli powder

tsp turmeric

salt

grams/1lb 10 ounces skinless chicken breast, cut into large chunks

can chopped tomatoes

tsp cumin

tsp coriander

tbsp butter

lemon, juice only

basmati rice, cooked according to packet instructions

ready-made chapatis or naan breads

limes,

coriander leaves

1–2 red chillies, sliced

This quick and light chicken stew is an easy and comforting midweek meal. It's packed with vegetables and fairly low in calories, so it's healthy too. 

Each serving provides 415 kcal, 48g protein, 26.5g carbohydrates (of which 7.5g sugars), 11g fat (of which 2g saturates), 8g fibre and 0.5g salt. 

With a GI of 49 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a>.

Top 9 lower salt chicken recipes from across the web

The most viewed lower salt chicken recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine

Top Tags

Sweet and sour chicken

Roast chicken

Easy chicken curry

Ras-el-hanout chicken traybake

New York chicken and apple salad

Chicken pasta bake

Chicken and vegetable balti

Chicken jalfrezi

Quick chicken stew

Top 9 lower salt chicken recipes from across the web

The most viewed lower salt chicken recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Sweet and sour chicken

Roast chicken

Easy chicken curry

Ras-el-hanout chicken traybake

New York chicken and apple salad

Chicken pasta bake

Chicken and vegetable balti

Chicken jalfrezi

Quick chicken stew

The most viewed lower salt chicken recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine