Healthy harissa meal

  • Toss butternut in garlic, olive oil & salt – roast in oven at 180c for 35 minutes, turn halfway through.
  • Put Broccolini in an oven proof bowl with water and put in the oven for 20 minutes.
  • Put harissa chicken pieces in a pan with garlic & olive oil, sprinkle harissa spice over and cook.
  • Serve with feta & beetroot.

Lemon, Garlic, Rosemary & Sage Chicken Kebabs

There’s nothing better than char-grilled chicken kebabs at a Braai (Barbecue), but the ones you buy in store are often covered in a sticky, sugary marinade. So this is a lighter, healthier way to make your own chicken kebabs at home.

What you’ll need:

  • 4-5 Chicken breasts cut into bits that you can ‘skewer’, dont get them too thick or they may not cook in the middle
  • Juice of half a lemon
  • 1/4 cup olive oil
  • salt & pepper
  • Rosemary
  • Sage
  • 1 Minced clove of garlic
  • Wooden skewer sticks (Cut these to fit the size or your grill pan or braai before you skewer the chicken onto it)

The ‘How to’:

  1. It’s best to let this marinade overnight in the fridge before cooking. If you’re short on time, 2-4 hours marinading should do the trick.
  2. Make the marinade mix:
    • In a small bowl whisk together the lemon juice, olive oil, salt & pepper, rosemary, sage and garlic.
  3. Place the cut pieces of chicken into a zip lock bag or tupperware. Pour the marinade into the bag. Seal & ‘smush’ around to get all the pieces of chicken covered.
  4. Put into the fridge to marinade overnight.
  5. Cut your wooden skewers to fit the size or your grill pan or braai before you skewer the chicken onto it.
  6. After marinading, push the pieces of chicken onto the skewers and grill until cooked.
  7. Enjoy with a side salad!

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Cumin Seed Chicken Curry

With Autumn here and the evenings getting cooler, this curry is sure to warm you up.

Ingredients you’ll need:

  • 4-5 chicken breasts cut into chunks
  • Olive oil
  • 1 Chopped brown onion
  • 2 minced garlic cloves
  • Cumin seeds
  • Pinch of cinnamon
  • 1 tsp red chili powder (add more if you like it hotter)
  • 2 tsp ground coriander
  • 1 tsp ground cumin 
  • 1 tsp garam masala
  • Pinch of turmeric 
  • Salt & pepper to taste
  • 1 tin chopped & peeled tomatoes (or you can use 2-3 fresh tomatoes)
  • 2-3 tbsp plain full cream yogurt

Time to get cooking:

  1. Heat oil in pot, add cumin seeds and fry until they start to sizzle but be careful not to burn them.
  2. Add chopped onion and sauté until brown.
  3. The add the garlic, red chili powder, ground cumin, ground coriander, garam masala, turmeric & cinnamon, salt & pepper. Mix together.
  4. Then add the chicken and mix to coat the chicken in the spices. It will start to stick to the pan this is normal just keep scraping.
  5. Keep stiring until the chicken bits are sealed.
  6. Add in tomatoes & simmer for 10 minutes.
  7. Add in the yogurt and stir through.
  8. Serve with brown basmati rice.

Cashew & Peppers Stir fry 

A great and delicious way to get more veggies and fiber!

Ingredients you’ll need:

  • Sesame oil (optional)
  • Olive oil
  • 1 Chopped onion
  • Chopped green cabbage (half a medium cabbage used here)
  • Sliced red & yellow pepper
  • 2 spring onions chopped
  • Cashew nuts
  • Tamari (gluten & sugar free soy sauce)
  • Salt & pepper
  • 4 chicken breasts cut into cubes
  • 2 crushed garlic cloves

Get cooking:

  1. Sauté onion in olive & sesame oil until soft.
  2. Add chicken and crushed garlic and cook until chicken is sealed and brown/golden outside.
  3. Add the cabbage & peppers, season with 1 tbsp tamari and salt & pepper to taste. Cook until veggies are tender/crisp to your liking.
  4. Add the spring onion & cashews and stir to mix.
  5. Serve on its own or with a side of brown basmati rice.

Chicken Stir-fry!

Easy to make and a great way to get more vegetables into your day!
1. Add olive oil & chopped red/brown onion to a wok.
2. Crush 2 garlic cloves and add to the onion (be careful not to burn the garlic).
3. Add chicken breast strips and season with Tamari (Gluten free soy sauce). Cook until golden brown around the edges.
4. Add your chopped Veg: cabbage and spinach form a good base, pineapple, baby corn & red/yellow bell peppers add sweetness, carrots & snap peas add crunch & colour! You can add pretty much anything!
5. Serve on its own or with a side of rice

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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.

Simple, Spicy Chicken Breasts that go well with everything

Chicken breasts are a great source of lean protein, they’re quick to cook, store well and taste good hot or cold. Not to mention, they go well with just about everything!

These are my three ‘go-to’ simple spicy mix variations (one’s a little more spicy than the other):

Mix 1: More Paprika, Less Spice

  • Paprika Powder (I LOVE this stuff  – I use quite a lot of it for this)
  • Garlic Powder
  • Salt

Mix 2: Paprika with a kick

  • Cayenne Pepper
  • Paprika Powder
  • Garlic Powder
  • Salt

Mix 3: Smells like Curry

  • Cumin Powder
  • Cayenne Pepper
  • Paprika Powder
  • Garlic Powder
  • Salt

Method:

  1. I like to flatten out my chicken breasts before cooking, this helps reduce the required cooking time (who doesn’t love a time saver?) and also increases the surface area to allow for more flavour. To do this you’ll need a chopping board, a sharp knife, a meat tenderiser (hammer-looking thing, or a rolling pin) and some cling wrap or a plastic sandwich bag.
  2. Step 1: Place your chicken breast on the chopping board, put your hand over the top of the chicken breast to hold it down whilst you cut it in half length-ways.
  3. Step 2: Place to two pieces slightly apart from one another on the chopping board (they tend to spread out when you flatten them) and cover one of the pieces with either clingfilm or a small sandwich bag (this is to avoid being splattered with raw chicken juices).
  4. Step 3: Hit the piece of chicken with the flat side of the meat tenderiser (hammer/rolling pin) firmly but not too hard – you don’t want it to turn to mush! Hit it until it’s about 1 cm thick. Repeat with the other chicken breast halves.
  5. Step 4: You can either mix all of the spices in a mortar and pestle first before spicing your chicken breasts or just shake the spices onto the chicken breasts on both sides.
  6. Step 5: Heat up some Extra Virgin Olive Oil in a frying pan and fry the chicken breasts for about 2-3 minutes a side (depends on the thickness of the chicken) until cooked. Be careful not to over-cook the chicken or it’ll be chewy & dry.
  7. I make these often and pair them with some steamed broccoli and cauliflower, some gem squash, a salad, half an avocado, brown wild rice, spinach, stir-fried vegetables, cooked shredded cabbage or quinoa. Also, I always make double of what I make for dinner so I’ve got lunch to take to work for the next day 😉

I hope you enjoy making some spicy chicken breasts to go with your next meal 🙂 Let me know what you think!