While chicken is known as the low fat meat, I'm not sure that title is still relevant.

 

Red meat can be higher in saturated fat, however lean cuts of lamb and beef are now widely available and many of these rival the low fat levels found in chicken. Moreover while chicken is low-ish in fat and contains a good amount of protein, it doesn't have a lot else going for it. In contrast red meat, as well as being full of protein is also high in the important minerals iron and zinc.

Rather than relying on chicken, it's better to eat a combination of protein sources. Include some lean red meat and fish, but also keep in mind the non-meat proteins. Vary your foods by also including eggs, nuts, leg umes, dairy and soy foods.

Three quick links for you today:

 

 

 

For the second in my series of budget celebration menus, I've chosen a beautiful chicken dish, followed by a summer crumble.

 

 

Chicken breasts are stuffed with goat's cheese and parsley, wrapped in bacon and then baked in the oven. They're served with a roasted beetroot and lentil salad, topped off with garlic, caper and mustard dressing.

This menu is a little more work than my last suggestion, but it's definitely worth it. Much of this dish can be made ahead. so you're not rushing around and stressed on the night of your celebration.

You could make it cheaper again by using a chicken thigh fillet, instead of the breast. Spread the goat cheese and parsley over the thigh and then roll it up and secure with cocktail sticks.

 

 

Lovely suggestion from Nigel Slater for a Cherry Crumble, where the crumble mix includes ground and flaked almonds for flavour and texture. If you can't find low cost cherries, then why not substitute peaches, nectarines or plums?

 

I've recently spotted two easy chicken dinners. They both require a long cook, but there's so little actual preparation required. You simply put the chicken in a pan; add some vegetables and flavours; and then put the whole thing in the oven and let it cook. All the work is done by your oven. Brilliant.

Slow Roasted Chicken in Sweet-Soy Braising Sauce - I think this one needs a lot more vegetables, to make it a one-pot meal. Carrot, cauliflower, pumpkin, sweet potato, eggplant would all work beautifully. But it's still a cracking recipe.

Jamie Oliver's Chicken with Sweet Tomatoes - perfect for this time of year when tomatoes are in peak season. Add in the cannelini beans as per Jamie's suggestion and you have a brilliant meal.