Week 4 – One pan suntanned chicken…

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Okay, who’s sick of washing pots and pans and millions of dishes!

I certainly am. Join me as I show you the art of preparing a quick, yet magnificent, chicken breast in half the time and with half the fuss…but with all the sexiness and gorgeous flavour you’ve come to deserve!

For those nights and days were you really just need to get a healthy, nutritious meal onto the table in under 15 minutes!

Can’t wait to hear about how you turned this dish into your own special design! It’s so versatile you can change the spices and the vegetables a hundred times…just like your favourite outfit. New earrings, new handbag, it’s a new outfit! Gents, for you it’s new shoes new tie, new outfit!

You will need:

600-800g chicken breast fillets

1 teaspoon turmeric

1-2 tablespoons either curry power, paprika, fajita spice, ras el hanout or Thai Curry paste

oil or water to bind, about 20-30ml

salt and pepper to season

1 cup sliced cabbage or a bunch/packet of sliced spinach

1 cup sliced leek

1 cup sliced capsicum

YOU CAN USE ANY finely sliced vegetables you like!

2 teaspoons pistachios or peanuts or fried shallots for crunch!


Slice the chicken breast in half lengthways.  Now use a nice sharp knife to cut slashes in shallow cuts into the chicken breast.  This will open up the breast, helping it to cook faster AND helping that flavour to really get in there.

Once you have your slashed chicken breast, blend your turmeric and your choice of spice with the oil or water until it forms a nice wet paste.  Brush on with a pastry brush or simply combine with a spoon to coat, season well with salt and pepper.

Heat and grease a frying pan with a few sprays of canola or rice bran spray, or a tablespoon of vegetable oil.  When the pan in swear word hot add the chicken…it should SIZZLE as it hits the pan!  Let the first side get really nice and brown and fragrant, about 2-3 minutes, before turning over and doing the other side.

Cook the second side until sexy and brown and fragrant and then turn over again, you can reduce the heat at this stage!

Now add the vegetables on top and over the chicken, leave for a minute, and then stir through!  Cook for just a few minutes, really just until the vegetables are wilted rather than over cooked, and then you’re ready to serve!

You can top with a dollop of sour cream or yoghurt, depending on what spices you ended up using, and then add a squeeze of fresh lemon or lime juice to freshen up the dish!


Too easy I know, but a really good one to know for those times that you have to get that food on the table! You can also use this method for pork chops and pork fillet!  Please don’t do this to a steak!

Happy Cooking!

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