RSS Feed

Category Archives: Healthy

John’s Moroccan Chicken

Well, he’s at it again! My friend John has been busy devising some new recipes.

A few weeks ago, I was treated to a lovely lunch at Palm Beach. It’s certainly a beautiful spot on the northern beaches of Sydney, perfect for a lazy summer lunch.

John’s new creation was Moroccan Chicken, a simple dish full of flavour that’s easy to put together.

You can make the dish super simple by using a good quality store bought Moroccan paste.

Here’s the recipe. It feeds 4 people. You could easily up the quantities if you’re feeding a crowd.

Ingredients

1.2 kilos chicken thighs (about 300g each)

3 tablespoons extra virgin olive oil

1 tablespoon Moroccan Paste (Charmaine Solomon’s Moroccan Spice Blend is available in Australia)

400g Roma tomatoes cut in half (any smallish tomatoes will do)

4 large sprigs rosemary

4 slices prosciutto

4 lemon slices

Sea salt and freshly ground black pepper

Method

Put the chicken thighs in a large bowl and add 2 tablespoons of extra virgin olive oil and the Moroccan paste. Mix everything together, making sure the chicken is well coated with the paste.

Cover and leave to marinate in the fridge for several hours or overnight.

Remove from the fridge and transfer to a baking dish and scatter the tomato halves on top of the chicken.

Pour the remaining tablespoon of extra virgin olive oil over the dish. Lay the prosciutto slices on top, with the slices of lemon and the rosemary sprigs. Sprinkle with sea salt and black pepper.

Cover the dish with aluminium foil bake at 200 degrees C, 180 degrees C fan for 30 minutes. Uncover the dish and bake for further 10-15 minutes or until the prosciutto is crisp and the chicken thighs are cooked.

Serve with couscous, crusty bread, a big green salad and a nice glass of something cold!

Advertisement

New Year’s Resolution Pancakes

8805B6D2-7465-4B20-A049-47E6589DA930

ED75524F-EC2D-4259-B525-AB34C98E51C6

This recipe is named for those good intentions we have at the start of the New Year to eat more healthily. The recipe comes from Weight Watchers, a terrific organisation to help us get back to the straight and narrow after the excesses of the festive season!

It’s also called Two Ingredient Pancakes, as the basic pancake has only two ingredients, banana and eggs. To serve, I added fresh fruit and no-fat yoghurt, which still make it a low calorie brekkie! For a little bit of pizazz, serve the pancakes with a drizzle of maple syrup or honey.

Ingredients 

1 medium banana

2 free-range egg whites

1 medium free-range egg

To serve, pineapple, raspberries, no-fat yoghurt and maple syrup or honey.

Method

Combine the banana,  egg whites and whole egg in a food processor and process until smooth.

Heat a nonstick frying pan over a medium heat. You don’t need cooking oil spray, but  spraying a little in the pan won’t hurt if you’re worried about the pancakes sticking. Drop a tablespoonful of the batter into the frying pan. Cook for 20 seconds on one side or until golden brown, then flip the pancake and cook for a further 20 seconds. You need to be careful cooking the pancakes as they brown very quickly. Repeat with the rest of the batter – you will probably get at least 4 medium pancakes.

Serve the pancakes topped with the no-fat yogurt, a pile of pineapple chunks*, fresh raspberries and a little maple syrup if you dare!

* A great idea to make the pineapple super sweet, is to dry fry the chunks in a frying pan over medium to high heat, for a minute or two – cooking carmelises the sugar – they taste fantastic!

Beef, Chilli and Beans

Christmas Day is over, and maybe you’re looking for some tasty, easy to make dishes that don’t involve turkey or ham! This dish is a doddle to make, left overs keep well, and it freezes well if you want to make it in quantity.

It guest well with rice, pasta, polenta or just on its own! Kidney beans add both bulk and flavour to the dish. Serve it with extra fresh chilli on the side, sour cream or some grated cheese if you’re going Mexican.

You can throw this dish together provided you have some minced beef, as pretty much everything else would be pantry staples.

Ingredients

1 tablespoon olive oil

1 large onion

500g good quality beef mince

1 teaspoon chilli paste or chilli powder 

1 x 400g tin of chopped tomatoes

1 tablespoon tomato purée 

1 x 400g tin of kidney beans

Freshly ground salt and black pepper

Fresh chillies, sour cream, cherry tomatoes, grated cheese, parsley or coriander to serve

Method

Heat the oil in a large frying pan. Chop the onion finely, and fry over a medium heat until slightly softened, about 1-2 minutes. Add the beef mince in small spoonfuls, breaking it up so that it cooks evenly. Fry until all the mince is brown, about 5 minutes. Stir in the chilli paste or powder. 

Add the chopped tomatoes, half a tin of water using the chopped tomato tin as a measure and the tomato purée. Drain the kidney beans and add to the frying pan. Season with salt and black pepper. Bring the mixture back to the boil, then turn the heat to low and simmer for about 30 minutes until the sauce has reduced and has thickened. If the mixture looks too dry, add a splash or two of water. 

Once cooked, serve straight away with some of the above accompaniments, or keep in the fridge for a day or so to serve later. It also freezes well.

You could easily double or triple the quantities to serve a crowd or batch freeze for later consumption.

Hot Smoked Salmon and Asparagus Pasta

When I first acquired Jamie Oliver’s book, 5 Ingredients, I cooked many of the recipes, as they were simple to make up and used only 5 ingredients give or take a staple or two!

This recipe lives up to expectations. The main ingredient, hot smoked salmon, is versatile. You can buy it in the supermarket, and as the salmon is already cooked, you can pop it straight into any number of dishes.

I was recently reminded that we need to buy environmentally responsible salmon. In Australia, Petuna and New Zealand King Salmon are good brands to look for and are available in supermarkets.

Ingredients

350g fresh asparagus

300g dried taglierini or angel-hair pasta (I used the latter)

250g hot-smoked salmon skin off

1 lemon

100ml creme fraiche (Jamie recommends half fat if you can get it. Just use full fat if you can’t get half fat)

Method

Use a speed peeler to strip the top tender half of the asparagus stalks into ribbons. Finely slice the remaining stalks, discarding the woody ends. Cook the pasta in a pan of boiling salted water according to the packet instructions, then drain, reserving a mugful of cooking water. Meanwhile, roughly break the salmon into a large non-stick frying pan on a medium-high heat. Add the sliced asparagus stalks, and toss occasionally until the pasta’s ready.

Finely great half the lemon zest into the salmon pan, squeeze in half the juice, then toss in the drained pasta, a good splash of the reserved cooking water and the crème fraiche. Add the asparagus ribbons, toss again, then season to perfection with sea salt and and black pepper. Serve with lemon wedges, for squeezing over.

Hot Smoked Salmon with Coconut Rice and Greens

IMG_8895
IMG_8903

Another recipe from the vault. Jamie Oliver is a source of simple but innovative recipes and Jamie’s 15 Minute Meals, which came out a while ago, was the inspiration for this salmon, rice and greens dish. The recipe’s based on his Green Tea Salmon with Coconut Rice, and Jamie’s Killer Kedgeree.

Hot smoked salmon is readily available here in Australia from supermarkets. I buy it often as it’s a quick fix meal that’s very versatile.

Ingredients

1 cup basmati rice

1 cup light coconut milk

1 cup boiling water

1/2 lemon

Handful of coconut flakes

A large handful of sugar snap peas

A large handful of green beans

3 spring onions

A scattering of shelled pistachios

1 hot smoked salmon fillet

Method

To make rice, combine the rice, coconut milk, boiling water and lemon in a saucepan. Bring to the boil, turn down heat, cover, and simmer for 10 minutes or so, stirring occasionally, until rice is almost cooked. Turn off heat and leave rice to finish cooking while you prepare the rest of the dish.

Cook the sugar snap peas and beans, separately, in the microwave, until just cooked but still crunchy.

Assemble the dish by placing the cooked rice minus the lemon half in a bowl. Flake the salmon fillet and scatter over the rice. Top with the coconut flakes.

PS The coconut rice is sensational and I’ll be cooking this again!

Arrange the sugar snap peas and beans on a serving platter to accompany the fish and rice, scattering with sliced spring onions and pistachios.

You can serve this salmon and rice dish with any vegetables and garnishes you like, or that takes your fancy.

Leek and Spinach Galette

Ingredients

450g good store bought shortcrust pastry, or you could make your own.

2 leeks

1 tablespoon olive oil

1/2 tablespoon butter

2 garlic cloves, finely chopped

1/2 teaspoon salt

50g baby spinach leaves

140g light sour cream or creme fraiche

2 free range eggs

1 teaspoon mustard

Salt and ground black pepper

50g cheddar cheese

Egg wash – 1 free-range egg mixed with 1/2 tablespoon water.

Method

Roll out the pastry to a rough circle. About 20-25cm or 9-10 inches in diameter is good. This is a rustic galette and is very forgiving. Put the circle of pastry onto a baking sheet on your chosen baking surface. A cast iron pan is ideal (that’s what I used), but a baking tray works just as well.

Score another circle with a knife inside the pastry base, 2-3 cms smaller. Carefully turn up the outer circle to make a rough side for the galette.

Chop the leeks into rounds. Put the olive oil and butter into a large frying pan. When the butter is melted, add the chopped garlic and leeks. Add the salt and simmer the mixture on a low heat for 10-15 minutes or until the leeks are soft. Add the the baby spinach leaves and stir through. Turn off the heat and cover the frying pan. Leave for 5 minutes until the spinach has wilted.

Preheat the oven to 190 degrees C.

Put the sour cream or creme fraiche into a bowl and stir to loosen. Add the eggs, and beat well to fully mix. Add the mustard and salt and pepper and mix.

Scatter the cheddar cheese over the pastry circle, and then scatter the leeks/garlic/spinach on top. Pour the sour cream/egg mixture very carefully over the filling inside the galette. If you have too much liquid, don’t use it all in case it spills.

Brush the pastry edge with egg wash.

Place the galette into the pre-heated oven, and bake for 30-35 minutes or until the custard is set and slightly puffy. The pastry should be golden brown, too.

Serve warm or at room temperature with a green salad. You could throw in a few baby spinach leaves and some fried leek rounds for decoration too!

Cheesy Pumpkin and Leek Filo Bake

A great winter warmer. Layers of pumpkin, leek and optional bacon with a mixture of cheeses, encased in filo pastry.

Bake, traybake or pie this is delicious for lunch or supper.

And if you’re pumpkin averse, butternut squash works just as well!

Ingredients 

2 tablespoons oil

500g pumpkin or butternut squash

5 rashers of streaky bacon

3 large leeks

1 clove of garlic

100g goat’s cheese

100g feta

2 large tablespoons Greek yoghurt

Sea salt and freshly ground black pepper

10 filo sheets

Butter for brushing the filo sheets + extra for greasing the baking dish

Method

Heat a medium sized frying pan on the stove top over a  medium heat. If using, fry the bacon rashers. Once cooked, set aside.

Preheat oven to 180 degrees C. Chop the pumpkin into small chunks, skin on. Lay the pumpkin pieces onto a baking tray lined with baking paper. Pour one tablespoon of the oil over the pumpkin pieces. Bake for 20-30 minutes until the pumpkin is soft. Set aside until ready to assemble the pie.

Wash the leeks and cut into small lengths, about 2 cms. Finely chop the garlic. Add the remaining tablespoon of oil to the pan – if you cooked the bacon, you can use the same frying pan and the bacon juices. Gently cook the leeks and garlic over a low heat until the leeks are softened. This should take about 10 minutes. Remove from the heat and set aside.

Put the goat’s cheese and feta into a bowl with the Greek yoghurt and salt and ground black pepper. Mix to incorporate the cheeses and yoghurt.

Have 10 sheets of filo pastry ready for layering in a medium sized square or rectangular baking dish.  Cover the sheets with a damp tea towel to prevent them from drying out.

Melt a couple of tablespoons of butter. Using the melted butter, lightly grease the baking dish. Lay one sheet of filo in the dish, and brush with melted butter. Lay a second sheet of filo cross wise in the dish, across the first sheet. Brush with melted butter. Continue layering with the remaining  three sheets, putting each sheet on top of the last, crossing the sheets over each other, brushing each sheet with melted butter.

Now it’s time to layer the filling. You will need to remove the skin from the now cooled baked pumpkin. Put a layer of pumpkin into the dish. Then layer some of the leek mixture. Top with some of the cheese mixture. Repeat the layers again, ending with the cheese. If using, place the bacon rashers on top of the filling.

Layer the remaining 5 sheets of filo over the top of the pie, crossing the sheets over each other as in the base of the pie, and brushing with melted butter in between the layers. Once the layers are done, you can tuck the overhanging filo into the sides of the pie. Or you could trim the overhang, but tucking in the filo gives a rustic edge to the pie, as you can see from the photos.

Brush the top with melted butter and place into the 180 degrees C oven for 20 minutes until the pie is golden brown on top and crispy.

Serve with green salad and crusty bread for lunch or as a simple supper. It freezes well too!

Mary Berry’s Caponata

I recently acquired Mary Berry’s Love to Cook – a beautiful book, with delicious and no nonsense recipes written with Mary’s trademark common sense.

I also recommend from this book Mary’s Victoria Sponge Sandwich – it is gorgeous and a doddle to make!

But this post is all about Caponata, a Sicilian vegetable dish based on eggplant – well that’s what we call them in Australia – Mary of course refers to them as aubergines.

A simple dish that takes about half an hour to make on the stove top.

I wouldn’t presume to alter Mary’s recipe, so here it is. However I did make a half size version in the photos, as I was cooking for one – me! But this size would do two easily.

I also used green olives rather than black, as I prefer them.

Quantities below are for the full size recipe.

Ingredients

8 tablespoons olive oil

2 aubergines (eggplants) cut into 2cm cubes,

2 onions, finely chopped

2 celery sticks, finely chopped

1 red pepper, deseeded and cut into 1 cm cubes

3 large garlic cloves, crushed

500g passata

100g pitted black (or green) olives

2 tablespoons white wine vinegar

3 tablespoons capers

3 tablespoons chopped parsley

1½ tablespoons caster sugar

Method

Heat 3 tablespoons of the oil in a large frying pan over a high heat. Add half of the aubergine cubes and fry until browned. Remove the aubergine from the pan and set aside. Heat another 3 tablespoons of the oil and fry the remaining aubergine. Set aside with the rest.

Heat the remaining oil in the pan. Add the onions, celery and pepper and fry over a high heat for 3–4 minutes. Add the garlic and fry for a few seconds. Return the aubergine to the pan, add the passata, olives, vinegar, capers and sugar. Season with salt and black pepper, cover with a lid and bring up to the boil. Reduce the heat and simmer gently for 20–25 minutes. Remove the lid and simmer for another 5 minutes, until the sauce has reduced and the vegetables are soft but not mushy.

Sprinkle with parsley and serve with crusty bread, couscous or as a vegetable side dish.

Lemon Chicken Traybake

I love a simple recipe that’s quick to prepare and doesn’t take much effort. Well this is a no-brainer.

Everything in a baking dish and cooked for an hour. That’s it. Simple. And very tasty!

Writing this recipe has actually taken me longer than preparing it. Simple.

Ingredients

3 cloves garlic

8 shallots

4 new potatoes

4 chicken thigh fillets, on the bone

8 artichoke hearts in brine

2 tablespoons olive oil

Juice of 2 lemons

1 generous tablespoon pomegranate molasses (you can substitute balsamic vinegar)

Rock salt and black pepper

1 teaspoon honey

1 lemon finely sliced

Method

Preheat the oven to 200 degrees C fan forced.

Peel the garlic and slice into chunky slivers. Peel the shallots and half the larger ones, leave smaller ones whole. Chop the new potatoes into quarters.

Place these ingredients into a large bowl. Add the chicken thigh fillets and the artichoke hearts. Pour over the olive oil, the lemon juice and the pomegranate molasses or balsamic vinegar. Grind rock salt and black pepper liberally over everything. Stir the whole lot to make sure everything is well coated with the oil, lemon juice and molasses.

Put everything into a large baking dish. Make sure the chicken pieces aren’t covered with the vegetables. Drizzle the honey over the chicken thighs. Scatter the lemon slices over the dish.

Bake for about an hour in the preheated oven, turning the temperature down to 180 degrees after 10 minutes, and at 30 minutes do a quick baste with the pan juices.

After an hour the chicken should be brown and sticky. Give it another 5 minutes if you think it needs it.

Take out of the oven and you’re ready to serve! Because you’ve got potatoes inside the tray bake you don’t need any rice or pasta! Just a lovely green salad. And maybe some crusty sourdough bread.

Dukkah Crusted Salmon with Asparagus and Vine Ripened Tomatoes

This dish is an easy one to make for a light lunch or dinner. While there are a few steps, there is nothing really challenging, and it’s definitely not time consuming!

And you can always buy dukkah from a health food store or specialty grocer, rather than make your own.

Ingredients

Dukkah

30g skinned hazelnuts

6 cardamom pods, seeds removed

1 teaspoon cumin seeds

1 teaspoon white sesame seeds

1 teaspoon black sesame seeds

1/2 teaspoon paprika

1/4 teaspoon salt

The dish

1 bunch asparagus, about 6-8 spears

2 tablespoons extra virgin olive oil

4 spring onions, tops trimmed

2 salmon fillets, skin on

Sea salt and freshly ground black pepper

4-8 cherry tomatoes on the vine if possible

Method

To make the dukkah, put the hazelnuts in a heavy bottomed frying pan and lightly toast for a couple of minutes.

Add the spices and toast for a further 2 minutes.

Put this mixture plus the salt into a food processor and blitz. Don’t overdo it- you don’t want a powder, you want small chunks of nuts.

Preheat the oven to 200 degrees fan-forced.

Cook the asparagus in the microwave for about 2 minutes just until slightly softened.

Pour 1 tablespoon of the oil into a baking dish. Lay the spring onions on the bottom. Place the salmon fillets, skin side up, on the spring onions. Scatter over some salt and ground black pepper. Place the asparagus spears and the cherry tomatoes around the salmon in the dish.

Place in the oven and bake for 8 minutes. Remove from the oven, and carefully peel the skin from each fillet. Scatter the dukkah over the fillets, put back in the oven and cook for 3 minutes longer.

Remove from the oven. You can serve as is, but I like to arrange the asparagus on top of the salmon. Sometimes I serve the tomatoes separately too.

Great with crusty bread, a green salad and a glass of wine!

%d bloggers like this: