Recipes

Savory Chicken Family Dinner

Savory Chicken Family Dinner

Savory and filling and so quick and easy to prepare, in 15 minutes it will be in the oven and you free to do as you wish.
Couverts4
Deel op Facebook Print Recipe

Equipment

  • oven
  • Large bowl
  • foil

Ingredients

Instructions

  • Preheat oven at 350 degrees (175 c)
  • In a large bowl mix the soups, water and rice together
  • Pour the mixture into a greased 9×13 baking dish
  • Add the cauliflower and corn kernels and mix lightly
  • Layer the chicken breasts on top of the mixture and season them with salt, pepper, garlic powder and mixed herbs
  • Bake covered with foil for about 60 minutes or until the breasts are no longer pink inside
  • Then remove the foil and bake for another 15 minutes so that the top is nicely browned
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Course; Chicken / Main Course

Zucchini Noodles and Crab Salad

Zucchini Noodles and Crab Salad

Couverts3
Deel op Facebook Print Recipe

Ingredients

  • 4 cups of zucchini noodles cooked, drained, and chilled
  • 1 ¼ lbs. of Crab meat
  • 1 ½ cups light Mayonnaise
  • 1 clove Garlic minced
  • Salt
  • Pepper
  • 1 Onion diced
  • 1 head of Broccoli chopped roughly, lightly steamed
  • 2 stalks Celery chopped finely

Instructions

  • To make zucchini noodles, use a spiral chopper or a peeler.
  • Add zucchini noodles, crab meat, mayonnaise, garlic, onion, broccoli, celery to large bowl
  • Season with salt and pepper
  • Refrigerate until ready to serve
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Course; Fish / Noodles / Salad

Chicken and Apricot Casserole

Chicken and Apricot Casserole

Couverts4
Deel op Facebook Print Recipe

Equipment

  • Large bowl
  • oven
  • foil

Ingredients

  • 4 chicken thighs skinless,
  • 1 x 10.75 oz. low-sodium can of cream of chicken soup
  • 1 ½ cups of brown rice
  • 1 ½ cups of water
  • 1 x 10.75 oz. no sugar added can of apricots with juice
  • 1 ½ cups of broccoli florets
  • ½ tsp of fresh chopped basil or dry
  • ½ tsp of garlic powder
  • Salt and Pepper to taste

Instructions

  • Preheat oven at 350 degrees (175 c)
  • In a large bowl mix the soup, water and rice together
  • Pour the mixture into a greased 9×13 baking dish
  • Add the broccoli and apricots and mix lightly
  • Layer the chicken thighs on top of the mixture and season them with salt, pepper, garlic powder and basil
  • Bake covered with foil for about 60 minutes or until the thighs are no longer pink inside
  • Then remove the foil and bake for another 15 minutes so that the top is nicely browned
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Course; Casserole / Chicken / Fruit

Sweet Potato Soup Recipe

Sweet Potato Soup Recipe

To get a good helping of natural fats with this meal you should add a salad with olives, avocado, and pine nuts and crushed walnuts. Add a few grapes and mesclun greens or lettuce, as well as a balsamic and olive oil dressing.
Deel op Facebook Print Recipe

Equipment

  • blender
  • deep pan

Ingredients

Instructions

  • In a deep pan sauté the roughly chopped onion in a little olive oil until soft.
  • Add the rest of the vegetables – also roughly chopped, the juice and rind of the orange, the crushed coriander seeds and the broth – cook for about 20 minutes, or until vegetable are soft.
  • Blitz with a blender until liquidized and season to taste.
  • Serve
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Course; Soup / Vegetables
Diets; Vegetarian

Grilled Chicken with Walnut and Pear Salad

Grilled Chicken with Walnut and Pear Salad

Couverts4
Deel op Facebook Print Recipe

Ingredients

Instructions

  • Heat a skillet and add olive oil.
  • Season the breasts and cook with the sweet peppers until breasts are browned and clear juice runs free when pricked, and sweet peppers are tender.
  • Peel the skin off the peppers if you wish and slice into strips.
  • Diagonally slice the breasts across the grain.
  • Place rocket, pear slices, walnuts, chicken and sweet peppers into a large bowl and toss to mix.
  • Whisk the balsamic and prepared mustard and pour onto the salad mix, toss to combine the salad.
  • Serve.
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Course; Chicken / Nuts / Salad

Whitefish with Blanched Kale and Pine Nuts

Whitefish with Blanched Kale and Pine Nuts

Couverts4
Total time 30 minutes
Deel op Facebook Print Recipe

Ingredients

Instructions

  • Blanch the kale in a pan of boiling water for 4 minutes or until the kale is just blanched.
  • Drain the kale.
  • Heat the extra-virgin olive oil in a skillet over medium to high heat.
  • Add the minced garlic and chili flakes, then cook, stirring, for a minute or so.
  • Add the drained kale, season and toss a few times to coat evenly.
  • Cook for another 8 minutes until tender.
  • Heat the olive oil in the skillet over medium to high heat.
  • Use the flour to coat whitefish fillets, shake off excess flour.
  • Cook the whitefish for 3 minutes on each side until golden brown.

Notes & Wine Advice

Divide the cooked kale and whitefish on plates, sprinkle toasted pine nuts and serve with some lemon wedges.
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Course; Fish / Nuts

Caramelized Chicken Wings

Caramelized Chicken Wings

Couverts4 servings
Deel op Facebook Print Recipe

Equipment

  • oven
  • baking dish,9×13

Ingredients

  • 3 ½ lbs. of chicken wings
  • 3 tbsp. extra virgin olive oil
  • ½ a cup of reduced-sodium soy sauce
  • 3 tbsp. of no-sugar-added ketchup
  • ¾ cup of Manuka honey
  • 1 mince peeled, clove of garlic
  • Salt and fresh-ground black pepper to taste

Instructions

  • Preheat your oven to 375 F (190 C) and place the chicken wings into a 9×13 baking dish.
  • Mix all of the other ingredients together then pour mix over chicken wings, bake for 45 minutes, or until the sauce is caramelized.

Notes & Wine Advice

This is very nice with a green leafy salad with cherry or grape tomatoes and chopped walnuts.
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Course; Chicken

Caribbean Baked Chicken

Caribbean Baked Chicken

Couverts3
Total time 55 minutes
Deel op Facebook Print Recipe

Ingredients

Instructions

  • Place the thighs into a greased roasting pan.
  • Combine the remaining ingredients in a bowl.
  • Pour this marinade over your chicken, coat evenly, cover the pan and chill in the fridge for half an hour.
  • Preheat your oven to 350 F (175 C) bake the chicken thighs uncovered for 45 minutes.
  • Baste them a few times.

Notes & Wine Advice

Serve with a home made mixed bean salad with pineapple chunks for more fiber.
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Course; Chicken
Cuisine; Caribbean

Turkey Chili and Grilled Corn on the Cob

Turkey Chili and Grilled Corn on the Cob

A family favorite when tomatoes are in season. Make this in big batches and you can freeze portions in zip-loc bags for emergency meals. Grilled corn on the cob finishes the meal off perfectly.
Couverts5
Total time 1 hour 10 minutes
Deel op Facebook Print Recipe

Ingredients

Instructions

  • Put a large pot on heat and drizzle with the olive oil then sweat the onions and garlic until browned.
  • Add the ground turkey and cook until it is browned and crumbling.
  • Drain the excess liquid.
  • Add all of the other ingredients and stir until mixed and leave cooking over a low-medium heat for around an hour.

Notes & Wine Advice

Serve with grilled corn on the cob
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Course; Chili / Turkey / Vegetables

Tuna Steaks with Avocado & Coconut Lime Marinade

Tuna Steaks with Avocado & Coconut Lime Marinade

Couverts1
Total time 2 hours 20 minutes
Deel op Facebook Print Recipe

Ingredients

Marinade:

Ingredients:

  • ½ an avocado peeled, de-seeded, sliced
  • 4 cups of baby spinach leaves
  • Fresh ground pepper and kosher salt to taste

Instructions

  • For the marinade combine the coconut oil, garlic, ginger, fresh cilantro, and lime zest and juice, mix and pour into a large zip-lock bag with the tuna steak.
  • Marinade in the fridge for around 2 hours.
  • After 2 hours remove the marinade and scrape off excess marinade (keep the rest of the marinade) grill the tuna steaks for around 4 minutes per side.
  • While grilling the tuna add the spinach to an oiled hot skillet and cook until wilted, then remove from the skillet.
  • Using the same skillet add the leftover marinade and heat until it thickens then take off the heat.
  • Plate the spinach, topped with the tuna steak and sliced avocado then drizzle the thickened marinade to finish.
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Course; Fish