Skinny coronation chicken

I love coronation chicken, but feel intense disregard for the fact that it is decidedly Rupsha-unfriendly. As such, I decided to make a change pertaining to this sub-optimal factuality. 

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Ingredients
Cooked chicken breasts – 3, shredded
Mango – ¼, diced into 0.5-cm cubes
Juice of a half a lime
Balsamic vinegar − ½ teaspoon
Curry powder − a pinch
Coriander powder − ½ teaspoon
Cumin power − ½ teaspoon
Cinnamon powder − ⅓ teaspoon
Ground black pepper − 1 teaspoon
0% fat Greek yoghurt − 2 tablespoons
Low-sugar low-salt ketchup − 1 tablespoon
Sweet chilli sauce − 1 tablespoon
Salt − ⅓ teaspoon
Chilli powder − a pinch
Sukrin gold (or Stevia) − ½ tablespoon (or substitute with Agave nectar/Maple syrup if not too worried about the carbs)
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Sweet red/yellow pointy pepper – ⅓, diced into 0.5-cm cubes (optional)
Green pepper – ⅓, diced into 0.5-cm cubes (optional)
Cucumber – ⅓, diced into 0.5-cm cubes (optional)

Fresh coriander for garnishing (optional)

Protocol
1. Whisk the yoghurt with all ingredients minus the chicken, making sure the taste is to your satisfaction.
2. Mix in the chicken, and garnish with coriander to serve if you wish!

Courgette and pepper party

  • This veggie dish is quick and easy, with a sweet and earthy taste. Very pretty to look at too!

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Ingredients
Courgettes – 2 large, roughly chopped
Red pepper – 1 small, roughly chopped
Closed cup mushrooms – handful, roughly chopped
Cumin powder − 2 teaspoons
Coriander powder − 2 teaspoons
Ripe vine tomatoes – 4 large, roughly chopped
Spring onions – 4, chopped diagonally into thin discs
Sukrin gold − 1 tablespoon
Pumpkin oil − 1 teaspoon
Sweet soy sauce − 1 tablespoon
Fresh coriander − large handful, roughly chopped
Salt

Protocol
1. Mix courgettes, red pepper, mushrooms, cumin powder and coriander powder together with a couple of pinches of salt.
2. Microwave on medium heat, covered, for 10 minutes.
3. Mix in the rest of the ingredients and grill at 150°C for 10 minutes.

Tenderstem broccoli with an avocado-mustard sauce

I was craving avocado, but also wanted something warm and creamy. We had some tenderstem broccoli and some tofu in the fridge. This was the result. Give it a try, it is marvelously scrumptious!

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Ingredients
Tenderstem broccoli – 250g, roughly chopped
Firm tofu (or paneer) – 100g, pressed and chopped into small cubes
Soy sauce − 1 tablespoon
Sweet chilli sauce − 1 tablespoon
Onion − chopped into thin rings
Garlic − 2 cloves, peeled and thinly sliced
Avocado – ½, ripe
English mustard – 1 teaspoon
Mustard oil – ½ teaspoon (x2)
Chinese chilli oil – most of the oil drained off with chilli remaining, ½ teaspoon
Raw date palm syrup (or stick with Sukrin gold if you want to be strict with your carbohydrate intake)− 1 tablespoon
Red chilli flakes − 1 teaspoon
Juice of 1 lime

Protocol
1. Heat chilli oil and brown tofu/paneer with sweet chilli sauce and a pinch of salt on low heat. Set aside.
2. In the same pan, heat ½ teaspoon mustard oil and sauté onion and garlic. Spray with a little water if necessary. When the onion becomes translucent, add in broccoli and soy sauce, and stir-fry on low heat until the broccoli starts to brown. Again, spray with a little water if necessary. Turn off the heat.
3. Place avocado flesh on a plate or shallow bowl and add English mustard, ½ teaspoon mustard oil, date palm syrup/Sukrin, lime juice and chilli flakes. Mash together until the avocado is smooth.
4. Combine broccoli, onions and garlic, tofu and avocado mash in an ovenproof dish, cover with tin foil, and bake at 180°C for 10 minutes.

Celeriac and apple soup

Sweet and nutty soup, perfect for winter. I made this for Christmas dinner last year. 🙂

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Ingredients
Celeriac − 1 whole, oven-roasted
Sunflower spray oil
Apples − 5, peeled, cored and roughly diced
Salt − ½ teaspoon
Sukrin gold − 1 tablespoon
Dried chives − 2 teaspoons
Ground cumin − 2 teaspoons
Ground coriander − 2 teaspoons
Unsweetened almond milk − 500 ml
Maggi stock cubes − 2, crumbled
Dried sage − 2 teaspoons
Boiling water − 2.5 litres
Bay leaves − 4
Green finger chilli (optional) − 1-2, kept whole with a split on one side
Fresh chives − handful, roughly chopped
Chopped hazelnuts − handful

Protocol
1. 
Roast the whole celeriac (no oil) in the oven until soft. Then peel and chop into small pieces.
2. In a shallow pan, add 1 spray of oil and add apples, salt, Sukrin, cumin, coriander and dried chives, and cook until apples are soft.
3. Mix together celeriac, apples, almond milk, Maggi stock cubes and sage, and blend until smooth.
4. Transfer into a large saucepan, and add boiling water and bay leaves (and chilli if desired). Simmer, covered, for 15 minutes on low heat.
5. Discard bayleaves and chilli, and mix in fresh chives and hazelnuts to serve.

 

 

Stuffed marrow with turkey pad krapow

Carnivorous | 18th March 2017 | By

A Thai-style dish that is bursting with flavour and colour!

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Ingredients
Marrow − 1, large, with seeds removed
Onions − 4, diced
Garlic − 4 cloves, minced
Ginger − 4 cm, minced
Finger green chilli − ⅓−1 (depending on how hot you want it), deseeded and minced
Turkey mince − 500 g
Green beans − handful
Red pepper − ⅓, diced
Low sugar/low salt ketchup − 2 tablespoons
Soy sauce − 2 tablespoons
Sweet soy sauce − 1 tablespoon
Fish sauce − 1 teaspoon
Sukrin gold − 3 tablespoons
Juice of 1 lime
Thai basil leaves − 1 bunch, roughly chopped
Fresh coriander − handful, roughly chopped
Spring onion − 2, diagonally sliced into thin rings

Spice mix A: 1 teaspoon each of cumin powder and coriander powder + ½ teaspoon of salt

Protocol
1. Wrap the marrow in tin foil and roast it whole in the oven, at 200°C for around 30 minutes (until soft).
2. In a large wok, spray a bit of rapeseed or sunflower oil, and add the onion, ginger and chilli, and a bit of salt. Add water if necessary (I sprinkle water on the onions to stop them from drying out/burning; does the same trick as oil!).
3. When onions are cooked, add in the turkey and brown.
4. When turkey looks cooked, add the two types of soy sauce, fish sauce, ketchup, Sukrin and lime juice. Make sure all of the meat is covered with the sauce mixture.
5. Next, add in the green beans and red pepper.
Sprinkle on a bit of water and simmer on low heat until all the liquid has been drawn up by the meat and vegetables.
7. Turn off the heat and mix in the Thai basil.
8. Take the cooked marrow, cut in half, remove the seeds and rub the inside with Spice mix A. In the hollow where the seeds have been removed, add the cooked turkey.
9. Wrap in tin foil and bake in the oven for 10 minutes at 180°C.
10. To serve, sprinkle on fresh coriander and spring onions. I would also recommend roasted cashew nuts!

Lentil soup with savoy cabbage

Very easy soup. AND… it includes cabbage. Huzzah!

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Ingredients
Red lentils − 2 cups
Savoy cabbage – ½, roughly chopped
Ginger – 3 cm, minced
Maggi stock cubes − 2
Sukrin gold − 2 tablespoons
Fresh coriander − handful, roughly chopped

Protocol
1. 
In a large saucepan, add lentils, cabbage, onions, ginger, black onion seeds, Sukrin and 1 litre of boiling water containing the stock cubes. Simmer on low heat, for 20 minutes.
2. Garnish with fresh coriander to serve. (For those who aren’t so keen on coriander, parsley would work too).

Golden cauliflower with green beans

People often think cauliflower is pretty boring. I beg to differ; I find it delectable. Here is a dish that will go with almost anything… 

Golden cauliflower with green beans

Ingredients
Cauliflower − 1 large, separated into florets
Green beans – 2 handfuls, roughly chopped
Chilli flakes − 1 teaspoon
Sukrin gold − 1 tablespoon
Salt and pepper to taste
Sunflower oil spray

Protocol
1. Steam cauliflower and green beans, making sure that the cauliflower remains slightly al dente.
2. Heat 2 sprays of sunflower oil in a frying pan. Add cauliflower, beans and Sukrin, and salt to taste.
3. Stir-fry on low heat, with splashes of water until the cauliflower is soft and slightly browned.
4. Add chilli flakes, and mix well (or not, if you don’t want a wee bit of a kick).
5. Take off the heat, and grill at 150°C for 15 minutes.
6. Eat! ☺

Lazy lentil and hoisin soup

Lentils and hoisin sauce? Who would have thought it? Turns out they go very well together!

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Ingredients
Red lentils − 2 cups
Onions – 2 medium, roughly chopped
Ginger – 3 cm, minced
Black onion seeds − 2 teaspoons
Maggi stock cube − 1, crumbled
Hoisin sauce − 2 tablespoons
Cumin powder − 2 teaspoons
Coriander powder − 2 teaspoons
Cinnamon powder − ½ teaspoon
Fresh coriander − handful, roughly chopped

Protocol
1. In a large saucepan, add all ingredients minus the coriander, plus 2 litres of boiling water. Simmer on low heat, for 30 minutes.
2. Sprinkle with fresh coriander to serve.