Baked Pesto Chicken – a new favourite!

I have wanted to make my own basil pesto for some time now and finally the time has come! If you’re a pesto fan you’ve got to try this, and if not, this may just be the recipe to change your mind. This is definitely going to be a staple in my fridge/freezer going forward (I haven’t tried freezing it yet but I will try it out and update you).

Baked Pesto Chicken – a new favourite!

Serves 1 & leftovers for lunch the next day

Ingredients:

  • 2 Chicken Breasts (use more if needed)
  • Grated Mozzarella Cheese – about a cup
  • 1 Roma tomato sliced (add more if desired)
  • Green beans (for your side)

For the pesto: this recipe will make a batch to keep in the fridge or freeze

  • 60g Fresh Basil Leaves – I used 2 x 30g packs from woolworths
  • 100g Raw Walnuts
  • Freshly Squeezed Lemon Juice of 1 lemon
  • ¼ Cup of grated Reggiano Parmigiana
  • 2 Garlic Cloves – minced
  • ¼ Cup Olive Oil
  • Salt & Pepper
  • 2 tsp Water

Method:

  1. Preheat oven to 200 degrees C.
  2. Now, on to the pesto!
    1. Rinse and dry the basil leaves (I use a salad spinner).
    2. Add the basil and walnuts to a food processor. Process until the walnuts are finely chopped and combined with the basil. You may need to scrape down the sides and buzz again in the processor.
    3. Then add the lemon juice, olive oil, salt & pepper, minced garlic and grated Reggiano Parmigiana. Once well combined, add the 2 tsp of water whilst the food processor is running.
  3. Place the chicken breasts in a baking dish. Then top with the pesto, sliced tomato, salt & pepper, and sprinkle with the mozzarella. Bake in the oven for 30 minutes.
  4. Top and tail your green beans, place into a microwavable dish and cover with water, cook for 4 minutes. Serve on the side with a bit of butter. If you’e feeling hungrier and want to add to the sides, a baked sweet potato would go well!

 

This is such a simple meal to make and it’s super tasty! Definitely give it a try and let me know how you find it.

Fish & Chips

Sugar Free Fern | Fish & Chips

Fish is a food that I never used to eat, the fishy smell and small bones put me off. I decided to give it another chance last year when my homeopath put me on the candida diet. The list of food I could eat was limited – I was only allowed lean, easily digestible protein so my options were “Chicken or Fish”. I got quite sick of chicken every day and tried some hake and loved it! Fish is a great source of lean protein, it’s quick to cook and I always feel ‘light’ after eating it. Don’t get me wrong, I love my red meat too but it leaves me feeling heavy. So on to my recipe for healthy and tasty Fish & Chips!

Fish & Chips

Serves 2

Ingredients:

Fish & Fish Seasoning

  • Hake fillet (450 g) / Kingklip Fillet (I’ve defrosted & used 3 of the frozen portions from Woolworths)
  • Juice of 1 fresh lemon
  • 2-3 garlic cloves chopped finely or minced
  • 2-3 tbsp. of butter
  • Salt and pepper
  • Paprika

Oven Baked Sweet Potato Chips

  • 3 Sweet Potatoes (More if needed)
  • About 1-2 tbsp. corn flour
  • Salt and pepper
  • Paprika
  • Garlic powder/flakes
  • Olive Oil

Method:

  1. Preheat oven to 180C. Get out a baking tray for the chips and a baking dish for the fish fillet. I cover the fish baking dish with tin-foil to make for easy cleaning.
  2. Peel and chop sweet potatoes into chips. I place the chips into a large bowl to coat in the seasoning but you can coat them anyway you’d like. Sprinkle the corn flour over the chips (I use a sifter); then some salt and pepper, paprika, garlic powder/flakes. Toss the chips to coat them all in the flour & spices. Then drizzle with olive oil and toss again.
  3. Pour the chips out onto your baking tray and arrange to fit. The chips will take longer to cook than the fish so pop them into the oven now for 15 minutes (The chips will take 30 minutes to cook; depending on the thickness of your fish it will need between 10-20 minutes. Be sure to adjust your timings so they’re ready at the same time).
  4. Whilst the chips get started in the oven, you can whip up the seasoning for your fish. Place the fish on the baking dish and pour over the lemon juice. Chop up / mince the garlic and add to a small microwave-proof dish with the butter. Pop in the microwave to melt. When melted, pour over the fish. Season with salt and pepper and sprinkle with paprika.
  5. When the 15 minutes are up on the chips take them out and turn before returning to the oven; add the fish to the oven and time again for 15 minutes (as mentioned above, the timings will differ depending on the size of your chips and fish).

 

This is one of my go-to weekday meals! Give it a try and let me know how it turns out!

Enjoy!

Sugar Free Fern | Sweet Potato Chips

Sugar Free Fern | Fish

Sugar Free Fern | Fish & Chips

Plain Yogurt, strawberries & a sprinkling of seeds

Sugar Free Fern | Plain Yogurt with Toppings

Sometimes there just isn’t enough time to plan ahead for breakfast. Full fat plain yogurt is often my answer for breakfast or a quick protein snack! This I just one of the many meals that starts with a few dollops of plain yogurt.

Plain Yogurt, strawberries & a sprinkling of seeds

Yogurt is a great source of calcium, protein and probiotics! Probiotics are the good bacteria which aid digestion and boost your immune system – great for maintaining good gut health! Flax seeds are a great source of fibre, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3. Sesame seeds are also a good source of fibre and copper. Sunflower seeds are a good source of vitamin E. Strawberries are just what I need to satisfy my sweet tooth and are a good source of vitamin C and fibre.

Serves 1

Ingredients:

  • 250 ml Full fat plain yogurt
  • Seed mix (I use a mix of flax seeds, sunflower seeds & sesame seeds but you can use whatever you’ve got – pumpkin seeds are great too!)
  • 3-4 Fresh strawberries

Method:

  1. Wash and chop strawberries.
  2. Add about 250 ml full fat plain yogurt to a bowl, top with strawberries and sprinkle with seed mix.

 

Simple, satisfying and healthy!

Sugar Free Fern | Plain Yogurt with Toppings