I have made this dish before and it absolutely has become a favourite. With only three ingredients to pop into the oven, you end up with a mouthwatering comfort meal that everyone will love. Not only that, it’s healthy with loads of super broccoli, as well as gluten free, low carb and you don’t need to add anything else. I served up with some seasoned butter beans on the side.
The only seasoning you need is some coarse salt, pepper and rosemary for the chicken. The natural flavours of the broccoli, bacon and chicken make a fantastic combination that really just gets highlighted with the minimal seasoning. Cheese doesn’t need any explanation other than, because cheese!
If your kids have an aversion to broccoli, you may have a problem. Mine generally love broccoli, even as a baby it was a top choice for Blake. Occasionally they might have an “anti green stuff” day which can always be sidestepped by covering it with bacon and cheese!
Gluten Free, Sugar Free, Dairy Free (remove cheese), Family Friendly
500g rump steak
1 packet frozen sweet potato chips
1 1/2 tbsp olive oil
1 red onion, thinly sliced
1/2 red pepper, sliced
1/2 yellow pepper, sliced
1 tsp ground cumin
1/4 tsp garlic powder
1/4 tsp chilli powder
1 avocado, diced
juice of 1/2 lemon
250g punnet cherry tomatoes, halved
80g feta cheese, crumbled
2 green onions, thinly sliced
grated mozzarella cheese (optional)
Drizzle the sweet potato with olive oil and season with salt & pepper.
Bake in the oven at 200 C for about 25 minutes.
Meanwhile, heat the oil in a large non-stick frypan over medium-high heat. Cook the onions and peppers for 2 to 3 minutes until softened.
Season the steak with cumin, garlic powder, and chilli powder. Grill the steak on a preheated electric grill or grilling pan for 7 minutes on one side, then turn and cook for 1 minute, then turn off the heat and leave the meat to stand for 5-10 minutes. Slice the steak into strips.
In a bowl, mash avocado with lemon juice and season with salt and pepper.
To serve, place sweet potatoes on a platter or serving dish. Top with the beef, peppers and onions, avocado and tomato. Sprinkle with feta and green onions. Serve with mixed salad.
You may have gathered by now that I love Mexican food. I love it because it’s generally so easy to cook! Plus, you can pack in wonderful vegetables and beans full of nutritional value. The spices all combine to create such a lovely aroma while cooking and the colours are so pleasing to the eye as well.
This recipe truly is as delicious as it sounds! The butternut gives it such a lovely sweetness that makes it warm and comforting, the crispy bacon adds a little crunch. The kids got in on the action and the whole family just loved this meal. Definitely one that will be showing up in future!
Chicken & Rice Bake with Green Vegetables – Because Green is Good!
3 tbsp olive oil
1/2 medium onion, diced
500 g boneless skinless chicken breasts, cut into bite sized pieces
2 tsp crushed garlic
salt and freshly ground pepper to taste
1 1/2 cup uncooked white rice
2 cups broccoli florets, cut into bite sized pieces
1 cup green beans, trimmed and cut in half
1 cup grated cheddar cheese
Cook the rice according to packet instructions. Add one chicken stock cube or stock pot to the cooking water and mix well.
Preheat the oven on grill.
In a large pan, sauté onions in olive oil over medium heat. Once onions soften, increase the heat to medium high and add chicken to the pan. Season with salt and pepper. Brown the chicken pieces and add the garlic. Cook for about 1 more minute.
Add the broccoli and green beans to the pan and stir often so that the vegetables stir fry, but don't burn, just a couple minutes needed. Once the vegetables are tender but still firm, add the cooked rice and the chicken and veg mixture to a large oven dish, add the grated cheese and mix through well. Sprinkle a little more cheese over the top.
Place the dish into the oven and cook for about 5 minutes, until cheese is bubbling.
Curry Chicken Meatballs with Pauli’s Spicy Brinjali Sauce
This recipe is very versatile. You can also add tomato puree to the sauce to change the taste slightly. If you can't get hold of Pauli's Spicy Brinjali Sauce, you can substitute with any curry sauce you like, either ready made or home made.
500 g chicken mince
1 onion, chopped
1 tsp crushed garlic
fresh parsley, finely chopped
1 red pepper, diced
1 cup frozen spinach
4 tbsp Pauli's Spicy Brinjali Sauce
plain yoghurt for serving
salt & pepper
Cook basmati rice according to packet instructions.
In a mixing bowl, mix together chicken mince, garlic, salt and pepper (to taste) and about 1 tbsp olive oil. Scoop out about 3/4 tbsp at a time and roll into balls, placing them onto a plate.
In a large pan over medium high heat, warm a glug of olive oil. Add the chicken meatballs and brown well all around.
Once chicken is browned, remove from the pan and set aside.
Add a glug of olive oil to the same pan and saute the onions and pepper together for 3-4 minutes until just softened. Lower heat and add 4 heaped tbsp of Pauli's Spicy Brinjali Sauce, frozen spinach and stir well. Add back the chicken, cover the pan and simmer for about 10 minutes, stirring occasionally.
Serve on top of rice and add plain yoghurt or cream.
Gluten free - no breadcrumbs needed.
Finished in a flash, this vegetable egg fried rice is so fuss free it’s an absolute life saver. If you know you’re going to be pressed for time, cook the rice on a Sunday afternoon and keep cold in the fridge. All you need to do is fry up the veggies, crack open an egg and pour a glass of wine!
The Mediterranean Diet prescribes plenty of fish and less meat. This baby kingklip recipe is gluten free, sugar free, super low carb and super high in nutrition.
It also tastes divine, especially made with baby kingklip, takes only 30 minutes to make and it’s so very easy!
Browsing around my local Food Lover’s Market for fish, I wanted something other than Hake. I noticed that 500g Hake fillets were R70 and 500g Kingklip portions were R140. Then I spotted the Baby Kingklip at R89 for 800 grams and thought this was quite a good deal. Something different and for a great price relative to their fully grown kin.
800 g baby kingklip or hake fillets, patted dry and seasoned with salt and pepper
fresh parsley and lemon to garnish
juice of 1 lemon
In a large, deep pan with a lid, heat 1 tbsp olive oil. Add onion and 1 tsp garlic. Saute until onion has softened. Garlic mustn't brown.
Add chilli flakes and rosemary if using. Add diced tomatoes and cannelini beans. Stir well then cover the pan, and reduce heat to simmer while cooking the fish.
In a large non stick pan on med-high heat, add 1 tbsp olive oil and 1 tsp garlic. When garlic is sizzling, add fish fillets and cook for a couple of minutes. Lift the edge of the fish when it is becoming opaque on top, and see if it is nicely browned on the bottom. Carefully turn the fish using a spatula. While fish cooks on the second side, add fresh spinach to the bean and tomato mixture. Stir well, and replace the lid. Turn off the heat. Allow the spinach to wilt. Check for seasoning. Stir.
Squeeze fresh lemon juice over the cooked fish fillets.
Divide the vegetable mixture among your plates or bowls.
Top each with a fish fillet, and garnish with parsley and a wedge of lemon if desired.