Lighten up: Nutritionist Sarah Pound’s vibrant chicken dinners for spring

With the arrival of spring, our appetites shift towards lighter, fresher meals. We start craving dinners that are vibrant and nourishing without feeling heavy.

These dishes are the perfect kind of meals for busy weeknights: they’re fast, family-friendly and make the most of seasonal ingredients. They strike a balance between wholesome and comforting, helping us transition seamlessly from winter’s hearty cooking to food that feels bright and perfectly suited to warmer weather.

Sticky chicken with capsicum and greens is the perfect sweet-savoury blend.Sarah Pound

Sticky chicken with capsicum and greens

Looking for a healthy and fresh weeknight meal that’s ready quickly? This quick stir-fry is a guaranteed hit. It’s a perfect mix of sweet and savoury flavours that everyone will love, and a great way to use up whatever vegetables you have in the fridge. Swap in your favourites, such as zucchini, snow peas, carrots, mushrooms, or baby corn.

INGREDIENTS

• 1 tbsp peanut oil or light extra virgin olive oil
• 1 brown onion, chopped
• 500g chicken mince
• 2 garlic cloves, very finely chopped
• 2cm piece of ginger, very finely chopped
• 1 red or green capsicum, diced
• 1 bunch broccolini, roughly chopped
• 1 cup green beans, trimmed and roughly chopped
• steamed white or brown rice, to serve
• 3 spring onions, finely sliced, to serve

Honey-soy sauce

• 1 tbsp cornflour
• 2 tbsp water
• ⅓ cup soy sauce
• 60ml (¼ cup) chicken stock
• 85g (about ¼ cup) honey or pure maple syrup
• 1 tbsp sesame oil
• 1 tbsp sesame seeds

METHOD

1. For the honey-soy sauce, whisk together the cornflour and water in a medium bowl. Add the soy sauce, stock, honey or maple syrup, sesame oil and seeds, and whisk to combine. Set aside.
2. Heat a large frying pan or wok over medium-high heat with a splash of oil. Add the onion and stir-fry for 2-3 minutes. Next, add the mince and cook for 3-4 minutes, breaking it into small pieces with a wooden spoon as it browns. Stir in the garlic and ginger and cook for another 1-2 minutes, until fragrant.
3. Add the capsicum, broccolini and beans to the pan and stir for 30 seconds. Turn the heat up to high and pour in the honey-soy sauce. Let it cook for 2-3 minutes without stirring, allowing the sauce to thicken and caramelise. You’ll see it darken and get glossy. Give it a final stir for 30 seconds, then turn off the heat.
4. To serve, place the rice in bowls, spoon over the sticky mince and scatter with chopped spring onions.

Serves 4

Mediterranean chicken, quinoa and fresh herby salad is light, yet satisfying.Sarah Pound

Mediterranean chicken, quinoa and fresh herby salad

Quick to prepare and packed with fresh flavours, this is the kind of meal that makes healthy eating feel effortless. It’s light enough for warmer evenings yet filling enough to keep the whole family satisfied, all with minimal fuss on a busy weeknight.

INGREDIENTS

• 600g chicken tenderloins
• 1 tbsp extra virgin olive oil
• 1 tsp garlic powder or minced garlic
• 1 tsp dried oregano
• ½ tsp smoked paprika
• salt and pepper
• 1 cup quinoa, rinsed

Herby salad

• 1 cup store-bought roasted red capsicums, sliced
• 1 cup cherry tomatoes, halved
• ⅓ cup kalamata olives, pitted, chopped
• 1 cup spinach, roughly chopped
• ½ red onion, thinly sliced
• ½ cup parsley, roughly chopped
• ½ cup basil leaves, torn

Lemon and herb dressing

• 1 tbsp lemon juice
• 1 tbsp white wine vinegar
• 2 tbsp extra virgin olive oil
• 1 tsp Dijon mustard
• ½ tsp dried oregano or thyme
• salt and pepper

METHOD

1. Combine the olive oil, garlic, oregano, paprika, salt, and pepper in a medium bowl. Add the chicken and allow it to marinate for 15 minutes.
2. Heat a frying pan or grill pan over medium-high heat. Cook the chicken for 3-4 minutes on each side until golden and just cooked through. Set aside to rest.
3. Rinse the quinoa under cold water, then drain. Add the quinoa and 500ml water to a medium saucepan. Bring to a boil, then reduce the heat to a simmer, cover, and cook for about 15 minutes until all the water is absorbed and the quinoa is tender. Remove from the heat and let it sit for a few minutes before fluffing with a fork.
4. Combine the roasted capsicum, tomatoes, olives, spinach, onion, parsley, and basil in a large bowl.
5. To make the lemon and herb dressing, whisk the lemon juice, vinegar, olive oil, mustard, oregano, salt and pepper in a small bowl until well combined.
6. Arrange the quinoa in bowls. Spoon the herby salad into each bowl, top with warm sliced chicken, and drizzle generously with dressing.

Serves 4

This one-pan creamy pesto chicken dish delivers big flavours with little clean-up.Sarah Pound

Creamy pesto chicken with cherry tomatoes and basil

This one-pan dish is a weeknight game-changer. Everything cooks together, building maximum flavour while keeping clean-up to a minimum. It’s the perfect mix of rich and comforting, yet still light and fresh enough for spring.

INGREDIENTS

• 1 tsp salt
• ½ tsp black pepper
• 1 tsp paprika
• 1 tsp garlic powder
• ​​4 chicken breasts (about 750g)
• 2 tbsp extra virgin olive oil
• 1 brown onion, diced
• 2 garlic cloves, finely chopped
• 2 x 200g punnets cherry tomatoes, whole
• 125ml (½ cup) chicken stock
• ⅓ cup store-bought basil pesto
• 180ml (¾ cup) cream
• 500g store-bought fresh gnocchi
• 70g (about ⅓ cup) parmesan cheese, freshly grated
• 2 cups baby spinach leaves, packed
• ½ cup fresh basil leaves, torn, to serve (optional)

METHOD

1. Combine the salt, pepper, paprika and garlic powder in a large bowl, then add the chicken breasts. Rub the spices all over the chicken to coat evenly.
2. Heat the olive oil in a large pan over medium heat. Add the chicken and cook for 3-4 minutes on each side until golden and cooked through. Remove the chicken from the pan and set aside.
3. In the same pan, add the onion and garlic. Saute for 2-3 minutes, or until softened and fragrant. Turn the heat to high, add the cherry tomatoes and cook for 4-5 minutes until they begin to blister and soften. Reduce the heat to medium, pour in the chicken stock and let the mixture simmer for 2-3 minutes to reduce slightly.
4. Combine the pesto and cream in a small bowl. Pour the mixture into the pan and stir to combine. Add the gnocchi, mix well, and cook for 3-4 minutes, stirring occasionally, until the gnocchi is tender and the sauce has slightly thickened.
5. Stir in the parmesan and spinach, allowing the leaves to wilt into the sauce.
6. Return the chicken to the pan and simmer for 5 minutes, or until the sauce has thickened slightly and everything is well coated in sauce.
7. Serve warm, with extra parmesan or fresh basil on top if desired.

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