Chicken Breast - boneless, skinless



Skinless, boneless chicken breasts.  Lean, low fat and tender. Perfect for poaching and salads

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Chicken with Fettuccine & Roasted Red Pepper Sauce

500g chicken breasts
2 red peppers, halved
1 tbsp olive oil
1 clove garlic, crushed
1 400g can crushed tomatoes
1/2 tsp smoked paprika*
1 tbsp tomato paste
400g fettuccine, parpardelle or other pasta
1 tbsp oil

To roast the red peppers, place the red pepper halves on a baking tray lined with foil. Cook under a preheated grill until the skin is blistered and brown. Remove from the heat and wrap in the foil. Leave for 10 minutes then remove the skin. Cut the red peppers into strips and set aside.

To prepare the sauce, heat the olive oil in a small saucepan. Add the garlic and cook over medium heat for 1 to 2 minutes until it is golden. Add the tomatoes, smoked paprika and tomato paste and simmer for 15 minutes or until it is thick and saucy. If desired, place the sauce into a food processor and process until smooth. Place the sauce back in the saucepan, add the sliced roasted peppers and simmer for a further minute.

Cook the pasta following the packet directions.

Meanwhile BBQ or cook the chicken breasts in a fry pan heated with some olive oil. When brown and cooked through remove from heat and keep warm.

Slice and serve the chicken breasts on the pasta and top with the sauce. If desired serve with parmesan cheese and garnish with Italian parsley.

*Smoked paprika is available in the herbs and spices section of the supermarket. It gives a slightly smoky flavour to the sauce. Substitute with regular paprika if desired.

Chicken, Pawpaw & Mint Salad with Sweet Chilli Dressing

400g Tegel Lean & Lite Skinless Breast Fillet, sliced
130g packet baby cos lettuce
100g snow peas, blanched
1 pawpaw, peeled, seeds removed and sliced
1/4 cup mint leaves

3 tbsp lemon juice
1 tsp finely grated fresh ginger
1/4 cup Thai sweet chilli sauce
1 tbsp fish sauce
1 tbsp chopped coriander
1 tbsp toasted sesame seeds

To prepare the dressing combine all ingredients in a small bowl. Set aside.

Cut the chicken into slices and cook on a preheated barbecue until chicken is golden brown and cooked through. Toss the warm chicken with the dressing. Cover and chill for � hour.

Place the lettuce on a serving platter. Add the snow peas, pawpaw, and mint and toss gently. Top with the chicken and dressing. Serve immediately.

Chicken, Pawpaw and Mesclun Salad with Citrus Chilli Dressing


4 Chicken Breasts boneless, skinless
1 tablespoon lime or lemon juice
1 tablespoon chopped fresh coriander
freshly ground black pepper
olive oil spray

2 tablespoons lime or lemon juice
2 teaspoons olive oil
2 teaspoons sweet chilli sauce
1 large red chilli, finely chopped
1 tablespoon chopped fresh coriander

150 g mesclun salad leaves or rocket leaves
1 pawpaw or mango, peeled and sliced
1 red pepper, sliced
1 Lebanese cucumber, cut into half rounds



Place the Chicken Breasts into a bowl with the lime or lemon juice, coriander and pepper. Toss to coat. If time allows, cover and refrigerate for 30 minutes.

Coat the chicken breasts lightly with olive oil spray and cook on a preheated barbecue or char-grill pan over medium heat for 4 to 5 minutes on each side or until the chicken is cooked through. Set aside to cool.

Meanwhile, prepare the dressing. Combine the lime or lemon juice, olive oil, sweet chilli sauce, chilli and coriander. Set aside.

Place the salad or rocket leaves, pawpaw or mango slices, red pepper and cucumber into a salad bowl or large platter. Slice the cooled chicken and arrange on the top.

Drizzle the dressing over, toss gently and serve immediately.

Serves 4

*Recipe developed in accordance with the Heart Foundation recipe development guidelines.

Fragrant Chicken Curry with Tamarind and Kaffir Lime

1 tbsp oil
500g skinless, boneless chicken breasts, chopped
1 onion, chopped
1 tbsp mild curry paste (see recipe below)
50g palm sugar, grated
2 tbsp tamarind puree
1 cup water
4 kaffir lime leaves, finely shredded
1 tbsp soy sauce
1 400ml can coconut cream
1/2 cup roasted peanuts, finely chopped
Chopped coriander to garnish



Heat the oil in a frying pan. Add the chicken and brown over high heat until golden. Remove the chicken and set aside. Add the onion to the pan and cook over medium heat for 2 to 3 minutes. Add the curry paste and palm sugar and cook for a further minute, stirring.

Add the chicken back to the pan along with the tamarind puree, water, kaffir lime leaves, soy sauce and coconut cream. Simmer for 10 minutes or until the chicken is cooked through.

Garnish with the peanuts and coriander leaves and serve with rice and steamed bok choy.

Source: Tegel

Soy Spiced Poached Chicken Breasts with Glass Noodle Cashew Nut Salad

x boneless skinless chicken breasts
1/4 packet glass noodles
1/4 cup roasted unsalted cashew nuts
1/4 mung beans
Snow pea shoots
1 tsp sesame oil
1 red chili
1 clove garlic
1 lime
1 star anise
1 cinnamon quill
3 cloves
1 orange
200ml reduced salt soy sauce
1.5 litres water
1 lemon



Place the reduced salt soy sauce, water, cinnamon quill, garlic cloves, star anise, orange, lime and ½ the red chili in a large pot and bring to the boil. Place Lean & Lite chicken breast fillets into the stock and simmer gently for 8 – 10 minutes, or until breast is cooked.

Once cooked, remove the chicken breasts from the stock and keep warm.

To prepare the glass noodles, bring a large pot with water to the boil and cook for 2 minutes – no longer as the noodles will over cook. Refresh the noodles in ice cold water then drain well.

Once the noodles are drained; mix with chopped coriander, mung beans, snow pea shoot, sliced ½ red chili and sesame oil. Lastly mix in chopped roasted unsalted cashew nuts and season with cracked pepper & the juice of ½ a lemon.

To serve: Place the glass noodles in the centre of a deep bowl and serve sliced cooked chicken breast on top. Pour over 1-2 tablespoons of cooking liquor from the chicken.


Serves 4

Source:  Tegel

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