gluten free

Chicken & Rice Bake with Green Vegetables – Because Green is Good!

This cheesy chicken, rice and green veggie bake is such a comforting dish that the children can’t get enough of. This recipe is a must have in your emergency cookbook for those rush-rush days.

I usually make this with only broccoli but I had some green beans and just couldn’t resist putting them in as well.

Chicken & Rice Bake with Green Vegetables – Because Green is Good!

4-6

Chicken & Rice Bake with Green Vegetables – Because Green is Good!

Ingredients

  • 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

Instructions

  • 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.

Notes

Gluten free Sugar free

https://mammachefjozi.com/chicken-rice-bake-green-vegetables-green-good/

Curry Chicken Meatballs with Pauli’s Spicy Brinjali Sauce

Curry Chicken Meatballs with Pauli’s Spicy Brinjali Sauce

4

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.

Ingredients

  • 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
  • olive oil

Instructions

  • 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.

Notes

Gluten free - no breadcrumbs needed. Eggless. Sugar free.

https://mammachefjozi.com/curry-chicken-meatballs-with-paulis-spicy-brinjali-sauce/

Tuna & Avocado Salad – No Cook Dinner

Tuna & Avocado Salad – No Cook Dinner

Category: Salads

Cuisine: Fish

4

Tuna & Avocado Salad – No Cook Dinner

Gluten free, sugar free, dairy free, no cooking, no mayonnaise

Ingredients

  • 1 tins shredded tuna in oil, drained
  • 1 ripe avocado, roughly chopped
  • 1/2 cup onion, finely chopped
  • 2 tbsp olive oil
  • 4 tsp lemon juice
  • 2 tsp lemon zest
  • 2-3 tbsp chopped fresh parsley
  • 1 tsp salt
  • ground black pepper

Instructions

  • Place all of the ingredients in a bowl. Mix with a fork, mashing the avo and breaking up the tuna as you go, until the ingredients are well combined.
  • Taste for seasoning and add more oil or salt and pepper if needed, serve on your favorite sandwich bread or toast. I used sourdough bread.
https://mammachefjozi.com/tuna-avocado-salad-no-cook-dinner/

Fabulously Fast Vegetable Egg Fried Rice

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!

Fabulously Fast Vegetable Egg Fried Rice

Category: Meat Free Mondays

Cuisine: Asian

4

Fabulously Fast Vegetable Egg Fried Rice

Ingredients

  • 4 cups cooked brown or white rice
  • 1-2 cups frozen mixed vegetables (peas, carrots, corn, green beans)
  • 1 egg, lightly whisked
  • ⅓ cup soy sauce
  • 1 tbsp peanut oil
  • 1 tsp crushed garlic
  • 1 onion, finely chopped
  • sprinkle dried chilli flakes
  • 3 green onions, diced

Instructions

  • Add oil to a large pan over med-high heat and saute onion and garlic for 3-4 minutes until softened. Add a sprinkle of dried chilli flakes and cook for half a minute.
  • Add in the vegetables and cook for 4-5 minutes, stirring.
  • Move the veggies to one half of the pan. Add egg and allow to cook for 1 minute, then scramble it with a fork or spatula and stir in with veggies.
  • Add rice to pan. Add soy sauce and stir over medium heat for 6-8 minutes until browned. Remove from heat and stir in green onions.

Notes

Gluten free, Sugar free, Dairy Free, Vegetarian, Meat Free Monday

https://mammachefjozi.com/fabulously-fast-vegetable-egg-fried-rice/

 

Pauli’s Tomali Baked Chicken Breast & Vegetables

Pauli’s Tomali Baked Chicken Breast & Vegetables

40 minutes

Category: Weekday Meals

Cuisine: Mediterranean

4

Pauli’s Tomali Baked Chicken Breast & Vegetables

Gluten free, sugar free, low carb. For a dairy free option, replace feta with goat's cheese or leave out entirely.

Ingredients

  • 6-8 chicken breasts
  • 1 cup Pauli's Tomali Relish
  • 600g mixed roasting vegetables
  • 1 round feta cheese
  • olive oil
  • salt & pepper

Instructions

  • Heat the oven to 200 C.
  • Place some foil into a roasting pan and fold up the edges to make a divider.
  • Spray roasting pan and foil with some olive oil cooking spray.
  • Place chicken breasts into the foil section and spread the roasting vegetables over the rest of the pan.
  • Drizzle all with some olive oil and season with coarse salt and black pepper.
  • Pour the Pauli's Tomali Relish over the chicken breasts, making sure that they are covered evenly.
  • Crumble the Feta cheese over the chicken and relish. Bake in the oven for 30-35 minutes or until chicken is cooked through.
https://mammachefjozi.com/paulis-tomali-baked-chicken-breast-vegetables/

Baby Kingklip with Tuscan Style Vegetables

Something fishy

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!

Baby Kingklip with Tuscan Style Vegetables

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.

Anyway, on to the recipe!

Baby Kingklip with Tuscan Style Vegetables

30 minutes

Category: Weekday Meals

Cuisine: Fish

4-6

Baby Kingklip with Tuscan Style Vegetables

Ingredients

  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 tsp crushed garlic
  • 1/2-1 tsp chilli flakes (to taste)
  • 2 tsp fresh rosemary finely chopped (optional)
  • 2 tins peeled & diced tomatoes
  • 2 tins cannelini beans, rinsed and drained
  • 200 g fresh baby spinach, washed and dried
  • salt and pepper
  • 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

Instructions

  • 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.
https://mammachefjozi.com/baby-kingklip-with-tuscan-style-vegetables/

Mediterranean Chicken & Potatoes

Mediterranean Chicken & Potatoes

50 minutes

Category: Weekday Meals

Cuisine: Mediterranean

4-6

Mediterranean Chicken & Potatoes

Ingredients

  • 8 skin-on , bone-in chicken thighs
  • 1/2 cup lemon juice
  • 4 tbsp olive oil
  • 2 tbsp red wine vinegar
  • 4 tsp crushed garlic
  • 3 tsp dried basil
  • 2 tsp dried oregano
  • 2 tsp dried parsley
  • 2 tsp salt
  • 6-8 potatoes, quartered
  • 1 red onion, cut into wedges
  • 1 red pepper (capsicum), deseeded and cut into wedges
  • 1 zucchini, sliced
  • 4 tbsp pitted Kalamata olives
  • Lemon slices, to serve

Instructions

  • 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.
  • Serve with olives and lemon slices.
https://mammachefjozi.com/mediterranean-chicken-potatoes/

Broccoli Bacon Cheese & Chicken Bake – an Instant Family Favourite

Broccoli, Bacon, Cheese & Chicken Bake

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.

Broccoli Bacon Cheese & Chicken Bake – an Instant Family Favourite

4-6

Broccoli Bacon Cheese & Chicken Bake – an Instant Family Favourite

Ingredients

  • 1 head of broccoli
  • 1 packet diced bacon
  • 6-8 chicken breasts
  • 1 cup cheddar cheese
  • 1 cup mozarella/white cheddar cheese

Instructions

  • Preheat oven to 200 C.
  • Place chicken breasts flat on a cutting board, drizzle with a little olive oil & cover with cling wrap.
  • Bash with your fist to flatten them evenly (great stress reliever).
  • Remove cling wrap and season with ground salt & black pepper.
  • Spray an oven dish with olive oil cooking spray and place chicken breasts into the dish.
  • Bring a pot of salted water to boil, add broccoli and boil for 2 minutes to blanch.
  • At the same time, fry bacon bits in a small pan until golden.
  • Drain broccoli well.
  • Add broccoli and bacon bits to dish with chicken. Sprinkle cheese evenly over the top.
  • Bake for 20-25 minutes or until chicken is cooked through.
https://mammachefjozi.com/broccoli-bacon-cheese-chicken-bake/

Gluten Free Italian Meatballs with Marinara Sauce

Gluten Free Italian Meatballs with Marinara Sauce

Category: Beef

Cuisine: Mediterranean

4-6

Gluten Free Italian Meatballs with Marinara Sauce

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)

Ingredients

    Meatballs
  • 1 kg lean beef mince
  • 2 tbsp Italian herbs
  • 1 egg
  • 1 tbsp fresh parsley, finely chopped
  • 2 tsp salt
  • 1 tsp ground black pepper
    Sauce
  • 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

Instructions

  • 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)
https://mammachefjozi.com/gluten-free-italian-meatballs-marinara-sauce/

Steak with Potato Wedges and Fresh Vegetables

Steak with Potato Wedges and Fresh Vegetables

Category: Weekday Meals

4-6

Steak with Potato Wedges and Fresh Vegetables

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.

Ingredients

  • 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
  • olive oil
  • ground salt & black pepper

Instructions

    Potato Wedges
  • 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.
    Steak
  • 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.
    Vegetables
  • Steam carrots and green beans for 5-6 minutes until just tender but still firm.
https://mammachefjozi.com/steak-potato-wedges-fresh-vegetables/

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