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.
1 red pepper (capsicum), deseeded and cut into wedges
1 zucchini, sliced
4 tbsp pitted Kalamata olives
Lemon slices, to serve
Pat thighs dry with paper towel. In a shallow oven dish, combine lemon juice, 2 tablespoons of olive oil, vinegar, garlic, basil, oregano, parsley and salt. Pour out half of the mixture into a jug and set aside for later.
Add the chicken to the mixture in the oven dish and coat evenly. Cover and marinate for 15 minutes if rushed; 1 hour if time allows; or over night, turning each chicken thigh occasionally in the marinade.
Preheat oven to 220°C. Heat 1 tablespoon of olive oil in a large pan or skillet over med-high heat. Sear the chicken on both sides until golden brown (about 4 minutes per side). Place chicken pieces back into the oven dish, then arrange the vegetables around the chicken. Drizzle vegetables with the marinade from the jug, tossing them through the oil mixture to coat evenly.
Cover the dish with or foil and bake until the potatoes are soft and the chicken is completely cooked through (about 35 minutes). Change oven setting to grill, uncover and cook for a further 5-10 minutes, or until chicken and potatoes are crispy and golden brown.
This recipe looked fantastic when I found it, but was even better than expected! An instant family favourite, the boys loved it, yes, even though it was mainly broccoli. That’s always a measure of a successful dinner… the broccoli and chicken baking together result in such tasty juices at the bottom of the dish. If you were to add rice to the mix (not necessary at all) you would have a lovely broth to go with it.
Blanch the broccoli before baking to enhance the colour and flavour.
Gluten Free Italian Meatballs with Homemade Marinara Sauce
Serve these over your choice of pasta, vegetable pasta, cauliflower mash or mashed potatoes for a delicious, nutritious meal the whole family will love!
Dairy free, gluten free and low carb (depending on choice of pasta/mash)
1 kg lean beef mince
2 tbsp Italian herbs
1 tbsp fresh parsley, finely chopped
2 tsp salt
1 tsp ground black pepper
1 tin peeled & diced tomatoes
1 onion, finely chopped
2 tbsp olive oil
1 bay leaf
1 tsp crushed garlic
1 tbsp fresh parsley, finely chopped
1 tsp black pepper
Preheat oven to 200 C.
To make the marinara sauce, heat olive oil in a large pan over medium heat.
Add the chopped onion and saute for 5 minutes.
Next, add crushed garlic, canned tomatoes, bay leaf and pepper to the pan.
Cook for 20-30 minutes until the sauce has thickened and tomatoes are broken down.
Line an oven tray with baking paper so that the meatballs don't stick to the pan.
Mix the meat, egg and seasoning together in a bowl.
Form meatballs with a heaped tablespoon amount of the mince mixture, place onto the oven tray.
Bake for 20 minutes until cooked through.
Serve sauce over the chopped meatballs, sprinkle with chopped parsley and Parmesan cheese (optional)
Your favourite cut of steak, grilled and served with baked potato wedges and steamed vegetables. Simple and healthy.
Gluten free, sugar free, dairy free, high in protein.
If anyone is avoiding carbs, cut out the potatoes and give yourself an extra serving of veg.
4 beef steaks (your favourite cut)
8 potatoes, cut into wedges
handful green beans, tips trimmed
4 large carrots, halved and sliced into sticks
1-2 tsp crushed garlic
1/2 -1 tsp dried rosemary
ground salt & black pepper
Preheat oven to 200 C.
Line an oven tray with baking paper. Spread potato wedges out evenly on the baking paper.
Drizzle with olive oil, evenly sprinkle with garlic & rosemary, season with ground salt & black pepper.
Place into the oven and bake for about 30 minutes or until golden brown.
While potatoes are cooking, rub the steaks with a little olive oil & season with salt & black pepper.
Place onto a hot electric grill or steak pan.
Cook to your preference, turning once.
When done, remove from the heat and set aside, covered, to rest.
Steam carrots and green beans for 5-6 minutes until just tender but still firm.