Super healthy dinner for one

Calories: 380 cooking and prep time max 15 minutes
For the stir-fry:

  • 100g cooked chicken, diced roughly.
  • ½ medium sized onion, chopped
  • ½ courgette, julienned
  • 1 clove garlic, pressed
  • 3 cherry tomatoes, halved and quartered
  • 1 tsp olive oil
  • 5g butter
  • Salt, pepper and herbs to taste.

For the rösti:

  • 1 medium potato, grated and washed (after grating)
  • 1 tsp olive oil
  • 5g butter
  • Salt, pepper, garlic salt and onion salt.

Start the stir-fry:

  1. Melt the butter and oil in a wok.
  2. Add the onions, garlic, tomatoes and herbs; let simmer for 2 minutes stirring now and again.
  3. Lower the heat and add courgettes and chicken, stir it, cover with lid and leave simmering for 5 minutes.

In the meantime, make the rösti.

  1. Rinse the grated potato in cold water, squeeze as much water from the rinsed potato.
  2. Heat the oil and butter on a separate frying pan.
  3. Shape the potato on the pan like a pancake. Use a spatula to press and shape the rösti.
  4. Sprinkle the potato pancake (one side only) with the herbs.
  5. Fry on medium heat for 5 minutes on both sides.

1 rotisserie chicken – 7 different meals

Today I purchased one rotisserie chicken; which of course, for one person, is rather extravagant. I decided to dissect the chicken into: 1 portion of deboned chicken legs; 2 portions of skin-less chicken breast; scrape and cut all remains of chicken meat off the carcasses and bones, split this in 2 portions roughly ¼ and ¾; and finally place all the bones, skin and carcasses in a large saucepan for stock.


    For the stock (makes upto 4 portions):

  • the bones, skin and carcasse
  • 1.5-2 ltr water
  • 1-2 roughly cut onions,
  • 2-4 chopped carrots,
  • 1-2 potato roughly cut
  • Herbs to taste
  • 200g green/mixed lentils
  • Let it simmer gently for 1-2 hours.
  • What I also did was hang a strainer into the pot/stock placing the lentils in the strainer; thus still part of the stock but without them getting mixed into the stock
  • Drain the stock; then add the lentils and set aside to cool.
  • Portion into 4 small containers; freeze when cool enough

As I had a portion of Bombay cooked lentils I use the ¾ chicken bits and mixed it to the lentils, added some spices, and had my lunch.

The ¼ portion of chicken meat went into a chicken mayo, spiced with garlic and chilli powder and a drop of lemon, ready for spreading tomorrow.

The 2 portions of chicken breast went straight into a small freezer bags each, and when they are cold enough, place them in my freezer.

Now – I ask – am I still extravagant? No, I think not. For £4 for the chicken & £1 for the vegetables getting food for 5-7 people depending what I do with the chicken breasts; not bad if I say so myself.