Low Calorie Organic Chicken Recipe's

1. Tandoori-Style Organic Chicken Legs & Wings

🟢 ~300 kcal per portion
🌿 Flavourful, lean and spice-packed

Ingredients (serves 4):

• 4 organic chicken legs (drumstick + thigh)

• 8 organic chicken wings (tips removed)

• Juice of 1 lemon

• 4 garlic cloves, crushed

• 1 tsp sea salt

• 150 g Greek yogurt (or coconut yogurt for dairy-free)

• 2 tsp garam masala

• 1 tsp ground cumin

• 1 tsp paprika (or beetroot powder for colour)

• Optional: pinch of cayenne for heat

• Fresh coriander, for garnish

Method:

1. Marinate: Combine lemon juice, garlic, and salt. Rub into chicken. In a bowl, mix yogurt with spices, then coat chicken pieces well. Cover and refrigerate for 2–12 hours.

2. Cook: Preheat oven to 220 °C (or use a grill/barbecue). Place chicken on a lined tray or wire rack. Roast for 35–40 mins, flipping halfway, until golden and cooked through (internal temp: 74 °C).

3. Finish: Garnish with chopped coriander. Serve with cucumber raita and a crisp salad or grilled veg.

2. Crispy Baked Organic Chicken Wings & Thighs

🟢 ~190 kcal per wing pair / ~220 kcal per thigh
🔥 Crunchy skin, no frying required

Ingredients (serves 4):

• 6 organic chicken thighs (bone-in, skin-on)

• 12 organic chicken wings

• 1 tbsp olive oil

• 1 tsp sea salt

• 1 tsp smoked paprika

• ½ tsp garlic powder

• Black pepper, to taste

Method:

1. Prep: Preheat oven to 200 °C. Pat chicken dry thoroughly. Toss with oil and seasonings in a large bowl.

2. Bake: Arrange on a wire rack over a baking sheet. Roast for 40–45 mins, turning once, until skin is golden and crisp and juices run clear.

3. Serve: Ideal with steamed broccoli or slaw. Add a squeeze of lemon for brightness.

3. Sheet-Pan Roast Chicken Legs with Veg

🟢 ~400 kcal per serving
🍽️ One-pan meal, minimal mess, hearty and clean

Ingredients (serves 4):

• 4 organic chicken legs

• 500 g baby potatoes, halved

• 300 g green beans or asparagus

• 2 tbsp olive oil

• 4 garlic cloves, smashed

• 1 tsp sea salt, ½ tsp black pepper

• 1 tsp rosemary or thyme

• 100 ml organic chicken broth (low-salt)

Method:

1. Preheat: Oven to 220 °C. Season chicken legs generously.

2. Arrange: On a lined tray, surround chicken with potatoes and beans. Drizzle everything with oil, herbs, salt, pepper, and scatter garlic.

3. Roast: Pour broth over the base to keep moist. Roast uncovered 40–45 mins, turning once, until chicken is crisp and veg tender.

4. Serve: Sprinkle with fresh herbs and enjoy with a wedge of lemon.

4. Creamy Dijon Mustard Chicken Wings & Breasts

🟢 ~350 kcal per serving
🥄 Comforting but clean, dairy-free option included

Ingredients (serves 4):

• 2 organic chicken breasts, sliced

• 8 organic chicken wings

• 2 tbsp olive oil

• Salt and pepper

• 1 small onion, sliced

• 3 garlic cloves, minced

• 200 ml chicken broth

• 3 tbsp Dijon mustard

• 2 tbsp coconut cream or crème fraîche

• 1 tsp lemon juice

• Fresh thyme or parsley, to finish

Method:

1. Sear: Season chicken. In a large pan, heat oil and brown wings and breast slices 3–4 mins per side. Remove and set aside.

2. Sauce: In the same pan, soften onion 5 mins, add garlic for 1 min. Stir in broth, mustard, coconut cream, and lemon juice. Simmer gently.

3. Finish: Return chicken to the pan, cover and simmer for 8–10 mins until cooked. Garnish with herbs and serve with wilted greens or courgetti.

5. Herb-Roasted Whole Organic Chicken

🟢 ~220 kcal per serving (without skin)
🐓 Perfect Sunday roast or meal prep hero

Ingredients (serves 6):

• 1 whole organic chicken (approx. 2 kg)

• 2 tbsp olive oil

• 1 lemon, halved

• 1 head of garlic, halved

• 2 carrots, 2 celery sticks, 1 onion, chopped

• 4 sprigs rosemary, thyme

• 1 tsp salt, ½ tsp pepper

• 100 ml chicken stock

Method:

1. Prep: Preheat oven to 220 °C. Stuff chicken with lemon, garlic, and herbs. Truss legs if desired.

2. Roast: Place on bed of veg in a roasting tray. Drizzle oil, season generously. Roast uncovered 60 mins, then baste, cover loosely and roast a further 20 mins or until juices run clear.

3. Rest & Carve: Rest for 10–15 mins. Serve with roasted seasonal veg or a crisp green salad.

✅ Tips for Healthy Chicken Cooking

• Wings & thighs: Use skin-on for roasting (better texture), but remove skin before eating to reduce fat.

• Legs: Cook to 74 °C internal temp and rest for juiciness.

• Pair with: Roasted veg, grains like quinoa, or leafy salads to keep things light and satisfying.