<?php
// Define recipe data as an array
// breakfastrecipe:-------------------------------------------------------------------------------------
$lowcaloriechicken = [

    81 => [
        "id" => 81,
        "name" => "Chicken & Tzatziki Wraps",
        "image" => "asset/img/low-calorie/lowcalorie2.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie2.webp",
        "summary" => "Pile chunks of chicken with cucumber, tomatoes and tzatziki to make these easy wraps. They're budget friendly and take less than 30 minutes to make",
        "ingredients" => array(
            "1 cucumber, three-quarters deseeded and coarsely grated, the rest halved and sliceds",
            "250g Greek yogurt",
            "500g chicken breast, thinly sliced",
            "2tbsp olive oil",
            "4 wholemeal wraps",
            "4 large ripe tomatoes, thinly sliced",
        ),
        "instructions" => array(
            "STEP 1
For the tzatziki, tip the grated cucumber and yogurt into a bowl, mix well and season. Set aside. Season the chicken with salt and pepper and rub with 1 tbsp of the olive oil. Heat the remaining oil in a pan over a medium heat. Cook the chicken for 8-10 mins until cooked through and golden brown.",
            "STEP 2
Warm the wraps in a dry pan or microwave. Spread 2 tbsp of the tzatziki onto each wrap, top with the chicken, tomatoes and sliced cucumber. Season with a little more pepper, if you like, then fold the sides of the wrap over the filling, roll up tightly and serve."

        )
    ],
    82 => [
        "id" => 82,
        "name" => "Chicken and Mushrooms",
        "image" => "asset/img/low-calorie/lowcalorie1.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie1.webp",
        "summary" => "A healthy and low calorie chicken and mushroom casserole with bacon, peas and a parsley sauce - use chicken thighs for extra flavour and juiciness",
        "ingredients" => array(
            "2 tbsp olive oil",
            "500g boneless, skinless chicken thigh",
            "flour, for dusting",
            "50g cubetti di pancetta",
            "300g small button mushroom",
            "2 large shallots, chopped",
            "250ml chicken stock",
            "1 tbsp white wine vinegar",
            "50g frozen pea",
            "small handful parsley, finely chopped",
        ),
        "instructions" => array(
            "STEP 1
Heat 1 tbsp oil in a frying pan. Season and dust the chicken with flour, brown on all sides. Remove. Fry the pancetta and mushrooms until softened, then remove.",
            "STEP 2
Add the final tbsp oil and cook shallots for 5 mins. Add the stock and vinegar, bubble for 1-2 mins. Return the chicken, pancetta and mushrooms and cook for 15 mins. Add the peas and parsley and cook for 2 mins more, then serve."
        )
    ],
    83 => [
        "id" => 83,
        "name" => "Chicken, Edamame & Ginger Pilaf",
        "image" => "asset/img/low-calorie/lowcalorie4.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie4.webp",
        "summary" => "Make this healthy rice pot for a mid-week supper - crammed with fibre and vitamin C",
        "ingredients" => array(
            "2 tbsp vegetable oil",
            "1 onion, thinly sliced",
            "thumb-sized piece ginger, grated",
            "1 red chilli, deseeded and finely sliced",
            "3 skinless chicken breasts, cut into bite-sized pieces",
            "250g basmati rice",
            "600ml vegetable stock",
            "100g frozen edamame / soya beans",
            "coriander leaves and fat-free Greek yoghurt (optional), to serve"
        ),
        "instructions" => array(
            "STEP 1
Heat the oil in a medium saucepan, then add the onion, ginger and chilli, along with some seasoning. Cook for 5 mins, then add the chicken and rice. Cook for 2 mins more, then add the stock and bring to the boil. Turn the heat to low, cover and cook for 8-10 mins until the rice is just cooked. During the final 3 mins of cooking, add the edamame beans. Sprinkle some coriander leaves on top and serve with a dollop of Greek yogurt, if you like."
        )

    ],
    84 => [
        "id" => 84,
        "name" => "Chicken & Lemon Skewers",
        "image" => "asset/img/low-calorie/lowcalorie3.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie3.webp",
        "summary" => "These chicken skewers with a herby yogurt coating, salad and flatbreads taste great and they're good for you. Enjoy for a light weeknight dinner",
        "ingredients" => array(
            "1 small pack mint, leaves picked",
            "150g natural yogurt, plus extra to serve (optional)",
            "1 lemon, zested and juiced",
            "½ tsp ground cumin",
            "½ tsp ground coriander",
            "2cm piece ginger, grated",
            "4 skinless chicken breasts, each cut into 6 pieces",
            "4 wholemeal flatbreads or pittas",
            "2 Little Gem lettuces, sliced",
            "1 small red onion, sliced, to serve",
            "pickled red cabbage, chilli sauce and hummus, to serve (all optional)",
        ),
        "instructions" => array(
            "STEP 1
Chop half the mint and put in a bowl with the yogurt, half the lemon juice, all the lemon zest, spices and ginger. Mix well and season with lots of black pepper and a pinch of salt. Add the chicken pieces, mix well and put in the fridge for 20-30 mins. Meanwhile, soak 4 large wooden skewers in water for at least 20 mins (or use metal ones).",
            "STEP 2
When you’re ready to cook the chicken, heat your grill to a medium heat and line the grill tray with foil. Thread the chicken onto the soaked wooden or metal skewers and grill for 15-20 mins, turning halfway through, until browned and cooked through.",
            "STEP 3
Warm the flatbreads under the grill for a couple of seconds, then serve them topped with the lettuce, chicken, red onion, remaining lemon juice and mint, and any optional extras such as extra yogurt or pickled cabbage, chilli sauce and hummus.",
        )
    ],
    85 => [
        "id" => 85,
        "name" => "Masala Chicken Pie",
        "image" => "asset/img/low-calorie/lowcalorie6.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie6.webp",
        "summary" => "A Bombay potato-topped coconut curry bake that's healthy and low-fat. Snuggle up with some nutritious comfort food.",
        "ingredients" => array(
            "2 tbsp vegetable oil",
            "4 skinless chicken breasts",
            "2 onions, chopped",
            "finger-length piece ginger, grated",
            "3 garlic cloves, crushed",
            "2 tbsp medium curry powder",
            "2 tsp ground coriander",
            "2 tsp ground cumin",
            "2 tsp black or brown mustard seed",
            "2 tsp white or red wine vinegar",
            "2 tsp sugar (white or brown)",
            "2 x 400g cans chopped tomatoes",
            "150ml light coconut milk (buy a 400ml can- you'll need more for the topping)",
            "1 large red pepper, deseeded and cut into large chunks",
            "1 large green pepper, deseeded and cut into large chunks",
            "½ a small bunch coriander, leaves roughly chopped, stalks reserved (see below)",
        ),
        "instructions" => array(
            "STEP 1
Heat a deep frying pan or flameproof casserole dish and add 2 tsp of the oil. Brown the chicken breasts quickly but well on both sides, then remove to a plate. Turn down the heat and add the remaining oil, the onions, ginger and garlic. Fry gently until soft. Add the spices and cook for a few mins, stirring.",
            "STEP 2
Stir in the vinegar, sugar, tomatoes and coconut milk. Bring to a simmer and bubble for 10 mins. Roughly chop the chicken breasts and stir into the pan with any chicken juices and the peppers. Simmer for another 20 mins until the chicken is cooked through and the sauce reduced a little. Take off the heat, stir in the coriander leaves and season to taste – it will need a good seasoning.",
            "STEP 3
To make the topping, put the potatoes in a big pan of water, bring to the boil, then boil until cooked – 10-15 mins depending on how big your chunks are. Drain really well, then tip back into the pan and steam-dry for a few mins.",
            "STEP 4
Add the coconut milk and turmeric to the pan, and mash really well. Season with the lemon juice and some salt, then stir through the spring onions and coriander stalks.",
            "STEP 5
Spoon the chicken masala into a baking dish. Dollop on spoonfuls of mash to cover, then sprinkle over the kalonji seeds. Can be covered and chilled for up to 2 days (or frozen for up to a month).",
            "STEP 6
Heat oven to 200C/180C fan/gas 6 and bake for 25-30 mins (or 45 mins from chilled) until hot through and crisping on top. Serve with naan bread, if you like.",

        )
    ],

    86 => [
        "id" => 86,
        "name" => "One-Pot Harissa Chicken",
        "image" => "asset/img/low-calorie/lowcalorie5.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie5.webp",
        "summary" => "This hearty chicken casserole is low in fat, packed with veg and flavoured with harissa for a satisfying supper.",
        "ingredients" => array(
            "4 skinless chicken breasts",
            "1 tsp ground cumin",
            "1 tbsp olive oil",
            "1 onion, finely sliced",
            "400g can cherry tomato",
            "2 tbsp harissa paste (we used Belazu Rose Harissa)",
            "1 tbsp clear honey",
            "2 medium courgettes, thickly sliced",
            "400g can chickpea, drained and rinsed",
        ),
        "instructions" => array(
            "STEP 1
Season the chicken breasts all over with the cumin and lots of ground black pepper. Heat the oil in a large non-stick frying pan and cook the chicken with the onion for 4 mins. Turn the chicken over and cook for a further 3 mins. Stir the onions around the chicken regularly as they cook.",
            "STEP 2
Tip the tomatoes and 250ml water into the pan and stir in the harissa, honey, courgettes and chickpeas. Bring to a gentle simmer and cook for 15 mins until the chicken is tender and the sauce has thickened slightly."
        )
    ],


    // lunch recipe:----------------------------------------------------------------------------
    87 => [
        "id" => 87,
        "name" => "Chicken Arrabbiata",
        "image" => "asset/img/low-calorie/lowcalorie7.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie7.webp",
        "summary" => "Like the pasta sauce, this chicken casserole packs a spicy punch. Serve with pasta or mash potato for a comforting weeknight meal.",
        "ingredients" => array(
            "3 tbsp olive oil",
            "2 medium onions, halved and sliced",
            "1 garlic bulb, separated into cloves",
            "2 red chillies, deseeded and sliced",
            "350ml red wine",
            "350ml chicken stock",
            "600g tomato, finely chopped",
            "3 tbsp tomato purée",
            "2 tsp chopped thyme",
            "6 skinless chicken legs",
            "chopped parsley, to serve (optional)",
            "pasta or mash, to serve"
        ),
        "instructions" => array(
            "STEP 1
Heat the olive oil in a large heavybased pan. Add the onions and whole garlic cloves. Fry, stirring frequently, for 10 mins, adding the chillies for the final min.",
            "STEP 2
Pour in the wine, turn up the heat and allow it to bubble for 1 min to cook off the alcohol. Stir in the stock, tomatoes, tomato purée and thyme with some seasoning. Add the chicken legs, pushing them under the liquid, then part-cover the pan and leave to simmer gently for 45 mins.",
            "STEP 3
Remove the lid and cook for a further 15 mins until the chicken is tender and the sauce has reduced a little. Serve scattered with parsley, if you like, and pasta or mash."
        )
    ],
    88 => [
        "id" => 88,
        "name" => "Spicy Avocado Wraps",
        "image" => "asset/img/low-calorie/lowcalorie8.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie8.webp",
        "summary" => "Pan-fry vegetarian, chicken-style pieces with lime, chilli and garlic, then pile onto seeded tortilla wraps - cool before assembling if packing for lunch.",
        "ingredients" => array(
            "0.5 x 300g pack mycoprotein chicken-style pieces (or similar vegetarian product), sliced at an angle",
            "generous squeeze juice 0.5 lime",
            "½ tsp mild chilli powder",
            "1 garlic clove, chopped",
            "1 tsp olive oil",
            "2 seeded wraps",
            "1 avocado, halved and stoned",
            "1 roasted red pepper, from a jar",
            "few sprigs coriander, chopped"

        ),
        "instructions" => array(
            "STEP 1
Mix the vegetarian, chicken-style pieces with the lime juice, chilli powder and garlic.",
            "STEP 2
Heat the oil in a non-stick frying pan then fry the pieces for a couple of mins, while you warm the wraps following the pack instructions or if you have a gas hob, heat them over the flame to slightly char them. Do not let them dry out or they are difficult to roll.",
            "STEP 3
Squash half an avocado onto each wrap, add the peppers to the pan to warm them through then pile onto the wraps with the chicken-style pieces, and sprinkle over the coriander. Roll up, cut in half and eat with your fingers."


        )
    ],
















];
