#Caribbean #Chicken #Rice #Beans Drumsticks and Thighs are ideal for an all-in-one traybake – the rice, beans and spicy seasoning make it a little like Caribbean jerk chicken.
Ingredients
small bunch spring onions, chopped
a thumb-sized piece of ginger, chopped
3 garlic cloves
1 red chilli, seeds removed if you don’t like it too hot (or
more if you like it hot)
small handful coriander, stalks roughly chopped and leaves
picked
1 tbsp thyme/fresh thyme leaves
zest and juice of 1 lime, plus 1 lime cut into wedges to serve
1½ tsp ground allspice
2 tbsp olive oil
8
chicken drumsticks/thighs (we used a mixture)
300g Basmati or brown wholemeal rice
400g can red kidney beans, rinsed and drained
500ml chicken stock
1 ripe mango, peeled, stoned and cut into bite-sized chunks
200g mango chutney, plus extra to serve (optional)
Method
Put the spring onions, ginger, garlic, chilli, coriander stalks, thyme, lime zest and juice, allspice and oil in a food processor, then blend to a paste. Pour over the chicken drumsticks and leave to marinate for at least 1 hr, or preferably up to 1 day.
Marinating Chicken
Heat oven to 180C/160C fan/gas 4. Tip the rice and beans into a large roasting tin with deep sides. Remove the chicken from the marinade and set aside. Mix the stock into the marinade in the bowl and stir well. Pour the stock over the rice and beans, then put the chicken drumsticks and the mango pieces on top. Cover the tray tightly with foil and bake for 30 mins.
Take
the tray out of the oven and remove the foil. Increase the temperature to
220C/200C fan/gas 7. Spoon the mango chutney over the drumsticks and return to
the oven, uncovered, for 35-40 mins, to brown the chicken pieces and allow the
rice to absorb all the liquid. Before serving, fluff up the rice a little with
a fork and scatter with the coriander leaves. Serve with lime wedges and extra
mango chutney, if you like.
#Mediterranean #Fish #Parcels Steamed Mediterranean Fish Parcels is a healthy and delicious (one-pot) fish dinner recipe that’s ready in 37-minutes!
Mediterranean Steamed Fish Parcels
Prep Time – 10 Mins
Cook Time 27 Mins
Total Time 37 Mins
Yield 2 Servings
INGREDIENTS
2 Tablespoons olive oil
3 cloves of garlic, sliced
250g baby new potatoes (washed skin on)
16 mixed colour cherry tomatoes, halved
8 kalamata olives, pitted and roughly chopped
sea salt and pepper, to taste
4–6 oz fillets flaky white fish (we used cod)
1 small lemon, thinly sliced
4 Tablespoons white wine
1 small bunch basil, leaves torn
2 Tablespoons Sun-Dried Tomato Paste
INSTRUCTIONS
Preheat the oven to 180º C (356º F). Cut 4 large
squares of parchment paper and 4 large squares of kitchen foil.
Parboil the potatoes in salted water for about 12 minutes
drain and set aside.
In a non-stick frying pan over medium heat, add 1 Tablespoon olive oil. Add the garlic, tomatoes and olives.
Sauté for 3 minutes, or until the ingredients begin to soften. Season with salt and pepper and set aside.
Place a fish fillet in the centre of each piece of
parchment placed on top of each piece of foil. Spread tomato paste on top of
each fillet and then arrange a lemon slice on top of each fillet and evenly
divide the tomatoes, garlic and olives among the fish parcels. Sprinkle with a
pinch of sea salt and pepper. Drizzle with 1 teaspoon olive oil and 1
Tablespoon white wine. Surround each
fillet with the parboiled potatoes.
Wrap each parcel by folding the sides together and
creating a tent, ensuring there are no gaps as you fold the paper together then
further wrap each parchment parcel in foil.
Place the parcels on a baking sheet and bake for 15 minutes, or until the fish flakes easily and the flesh is opaque. Sprinkle the opened parcels with basil leaves and serve immediately with a glass of the white wine, a delicious “one-pot) meal on a plate for your Friday night supper, enjoy!
#Freekeh #Beans This quick and easy recipe is a great side dish for Mexican Chicken Stew.
Think of freekeh as a “new” ancient grain. It’s been a staple in Middle Eastern diets for centuries, but only recently started surging in popularity in the West. And for good reason! Aside from tasting delicious, it’s loaded with nutritional benefits.
red kidney beans (canned), or pinto, drained and rinsed
500 mL
1
½ cups
Chicken stock
375 mL
1
pinch
salt [optional]
0.2 g
ground pepper to
taste [optional]
Before you start
Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.
Method
Heat the oil in a saucepan over medium heat. Add the onion,
pepper and garlic then sauté, with occasional stirring, for 2-3 min. Add the
cumin, paprika, and oregano then cook for 1 min while stirring.
Stir in the freekeh then cook 2 min, until the grains are
completely coated in oil. Add the tomato paste, stock and beans. Bring to the boil,
then reduce the heat to ‘low’, cover and simmer until the freekeh is cooked and
all the moisture has been absorbed, about 35-40 min, adjust seasoning to taste.
Remove from the heat, keep covered, and let stand for 2-3 min. Fluff with a fork then serve in the warmed dishes with Mexican Chicken Stew or dish of your choice.
#LowGI #Beans #Breakfast This is my take on Jamie Oliver’s Superfood Recipe “A super-delicious protein-rich, high-fibre recipe that’s perfect for breakfast or brunch.”
Serves: 2
Cooks In: 20 minutes
Difficulty: Super easy
Ingredients
250 g mixed-colour ripe cherry tomatoes
½ a lemon
extra virgin olive oil
4 sprigs of fresh basil
1 x 400g tin of black eyed beans
1 good pinch of fennel seeds
2 large free-range eggs
2 slices of Low GI Multi Seed Bread (you can get them in Lidl)
Halve the tomatoes, place in a bowl and toss with the lemon juice, 1 tablespoon of oil and a pinch of sea salt. Pick, tear and toss in the basil leaves (reserving the smaller ones for garnish), then leave aside to macerate for a few minutes.
Meanwhile, place a large non-stick frying pan on a high heat.
Drain the beans and put into the hot pan with the fennel seeds and a pinch of black pepper. Leave for 5 minutes, shaking occasionally – you want them to char and pop open, bursting their skins.
Beans with fennel seeds
Pour the macerated tomatoes into the pan with 100ml of water, season, then leave to bubble away vigorously for 1 minute.
Crack in an egg on each side, then cover with a lid, plate or tin foil, reduce to a medium-low heat and slow-cook for 3 to 4 minutes for nice soft eggs, or longer if you prefer. Meanwhile, toast the bread.
Eggs Cracked In
Divide the ricotta and spread over the two pieces of hot toast, then serve on the side of the baked eggs in beans.
Sprinkle the reserved baby basil leaves over the top and tuck right in. Nice finished with a drizzle of balsamic vinegar and/or a drizzle of hot chilli sauce. Delicious.
Ten Minute Tzatziki is ready in no time at all so you can use it as a sauce, dip, or salad dressing tonight!
INGREDIENTS
½ a large cucumber, peeled and diced (about 177 ml (3/4 cup))
250 ml (1 cup) plain, Low Fat or No Fat Greek yoghurt
1 clove garlic, minced (about 1 tablespoon)
2 teaspoons dried dill or 1 tablespoon fresh minced dill
Juice and zest of ½ a lemon (about 1 tablespoon juice and ½ teaspoon zest)
Salt and pepper to taste
INSTRUCTIONS
Combine all ingredients in a bowl and stir well.
Refrigerate for at least 10 minutes before serving.
NOTES
For a plant-based version: Substitute plain almond, coconut, or soy yoghurt for the Greek yoghurt and add the juice and zest from an additional ½ lemon.
#Fish #Gyros #Greek This is my take on a recipe by Suzy Karadsheh who authors The Mediterranean Dish Blog. This Greek pan-grilled cod recipe with lemon basil sauce. Serve it gyro-style wrapped in a warm pita with Greek favourites like tzatziki, Greek Salad, olives and more!
INGREDIENTS
Spice Rub
1 1/2
tsp dried oregano
1 tsp ground
coriander
1 tsp ground
cumin
1/2
tsp garlic powder/granules (optional)
1/2 tsp sumac
For The Fish
Greek extra
virgin olive oil (I used Lidl’s own brand)
680 g (1.5
lb) cod fillet (or another white fish fillet of your choice
Salt
Black pepper
Lemon Basil Sauce
83 ml (1/3 cup) Greek extra virgin olive oil
1 large lemon, juice of
1 to 2 garlic cloves, minced
8 to 10 basil leaves, thinly chopped
Salt and pepper
Sides To Serve Gyro-Style
Lemon Wedges
Greek pita bread (or lettuce wraps for low-carb option)
Tzatziki Sauce
4-Ingredient Greek Salad
pitted marinated olives
INSTRUCTIONS
In a small bowl, combine the spices to make the spice rub
Pat fish fillets dry and season well on both sides with salt and black pepper, then rub all over with the spice rub. Set aside for now.
Prepare the lemon basil sauce. Simply combine all the ingredients for the sauce in a small bowl or Kilner (Mason) jar. Whisk well together. Set aside.
If serving this grilled fish gyro-style, prepare the pita etc. Prepare Tzatziki sauce and prepare the Greek salad. Set aside for now.
Coat the bottom of a large cast iron pan (or a non-stick pan (I used a non-stick pan) with extra virgin olive oil. Warm pan over medium-high heat until the oil is just shimmering but not smoking.
Add fish fillets and fry on one side for about 3 minutes or so without moving it (adjust according to the thickness of the fish) (the underside should look golden and crispy). Then, using a fish spatula, turn it over to the other side (it should release easily from the pan). Fry for another 3 minutes or until this side turns nice and crispy as well. (You’ll know your fish is ready when it turns opaque all the way through and flake apart easily.)
Serve fish hot. Add a splash of fresh lemon juice on top and a generous drizzle of the lemon basil sauce.
To assemble grilled fish gyros, use 1 pita wrap (or large lettuce leaf) per person. Swipe a bit of tzatziki sauce over the pita, add the grilled fish and lemon basil sauce, then add a bit of the Greek salad and olives to your liking. Wrap or fold pita and enjoy!
#Easy #Overnight #Oats This is my version of my favourite easy overnight oats recipe, made with 8 ingredients. This simple overnight oats is a healthy breakfast that you can make ahead for busy mornings.
Overnight oats are a staple in our
house, and while I love trying out different flavour variations, this recipe is
our go-to favourite. Because it is THE BEST and THE EASIEST. And when it’s 10pm
and we’re exhausted from the day, we need easy, right?
Easy like eight ingredients. And less than ten minutes prep time. You can just pour everything into a Kilner (mason) jar (these are my favourite jars,), shake, and refrigerate until morning.
WHAT ARE OVERNIGHT OATS?
Overnight oats are made by combining old fashioned porridge (rolled) oats and milk and then letting the mixture sit overnight in the fridge. The oats soak up some of the milk and soften a bit, yet also retain some of their chewy texture.
Do you cook overnight oats?
Overnight oats is not cooked. The oats are soaked in your milk of choice in the fridge. It’s not necessary to cook old fashioned porridge oats before eating them. Overnight oats are a simple healthy breakfast that is quick and easy to make.
Do you eat overnight oats cold or warm them up?
It’s up to you! Cold porridge might sound strange if you’ve never tried it, but trust me, cold overnight oats are delicious! I especially like to make these overnight oats recipe in the summer when it’s already warm out at breakfast time. In the winter, I’ll sometimes warm the overnight oats in the microwave, but most often I enjoy it cold.
How to Make Overnight Oats
Making this quick breakfast is as
easy as combining eight ingredients in a jar or bowl and letting the mixture
sit overnight in your fridge. Here’s a quick rundown of the ingredients you’ll
need:
Porridge Oats: Traditionally, overnight
oats are made with old-fashioned porridge (rolled) oats. Do not substitute
quick oats or instant oats, as the texture would be less than pleasant. You may
use steel cut oats in this recipe. With steel cut oats you can expect a much
chewier texture. I recommend soaking your steel cut overnight oats for at least
24 hours.
Milk: Use your milk of choice in this recipe. Dairy, almond milk, soy milk, coconut milk, pea milk, cashew milk… they will all work well! I don’t recommend using water because you need the milk for flavour and creaminess.
Sweetener: I use pure maple syrup to sweeten
my overnight oats. You can also use agave nectar, honey, brown sugar or coconut
sugar. Adjust the amount of sweetener to your tastes or leave it out for a
sugar-free breakfast.
Optional Add-Ins: You can stop at just the eight
ingredients below or add other mix-ins to your jar of oats. Try stirring in
some Almond butter or peanut butter are other great ways to add protein. Stir
in flax seeds or hemp seeds for a nutritional boost. Add some cinnamon for
flavour. See my list of more overnight oats’ recipes below for my favourite
flavour combinations.
Toppings: In the morning, add your favourite toppings and enjoy! Try peaches. Nuts and seeds such as almonds, pecans, walnuts, pepitas or sunflower seeds add a delicious crunch. Toasted coconut is one of my favourite toppings.
Tips For the Best Overnight Oats
Wait and add your toppings, such as nuts or fresh fruit, right before serving. If you are using frozen berries such as blueberries or raspberries, you can add those on top of the oats the night before and they will defrost overnight, I add the fresh berries the night before also.
Overnight oats will last for 4 days in the refrigerator, so they are a great option for make ahead meal prep breakfasts. You can make individual portions of oats in individual serving containers (such as Kilner (mason) jars). The oats in a jar are perfect for grab and go breakfasts to take to work or school.
If you’re making a big batch of oats to eat at home, you can mix the ingredients in a large bowl or container to serve from throughout the week.
Our Favourite Easy Overnight Oats Recipe
This is our favourite easy overnight
oats recipe, made with just 8 ingredients. This simple overnight oats is a
healthy breakfast that you can make ahead for busy mornings.
Prep Time 5 mins
Total Time 5 mins
Servings 2 servings
Calories 226kcal
INGREDIENTS
1 cup old-fashioned porridge oats
1 cup coconut milk (or whichever type you prefer i.e. Almond Milk)
1 cup Low Fat Greek Yoghurt
1/2 teaspoon pure maple syrup
Handful of raspberries
Handful of blueberries
1 Banana
1 ½ teaspoons of chia seeds
For serving, optional: fresh fruit, sliced or slivered almonds, other nuts or nut butters, etc.
Instructions
Combine oats, milk, maple syrup, yoghurt, raspberries, blueberries, banana and chia seeds in a large bowl, mix well by stirring and then spoon into two Kilner (mason) jars. Seal with a lid.
Refrigerate at least 6 hours and up to 4 days. Stir and add toppings right before serving.
Jar of Easy Overnight Oats
Notes
Be sure to use certified gluten-free oats if necessary, for dietary needs.
Nutrition information calculated for this recipe made with semi-skimmed dairy milk and does not include toppings.
Piri Piri Chicken and Sweet Potato Chips with Piri Piri Sauce
Piri Piri Sauce should be garlicky, spicy, lemony, tangy and utterly addictive. This bright, fresh, fully-flavoured version hits all the right notes.
For The Chicken
8 Chicken Thighs (Bone in Skin on)(or other chicken pieces of your choosing.
Ingredients
2 large red (bell) peppers, char grilled
1 large red onion, char grilled
4 cloves garlic, minced
120 ml (1/2 cup) lemon juice
60 ml (1/4 cup) red wine vinegar, or apple cider vinegar (we used apple
cider vinegar)
zest of one lemon, finely grated
10 small red Birdseye chilis, roughly chopped (more to taste for hotter
sauce)
1 1/2 tsp smoked paprika, or plain paprika
1 1/2 tsp dried oregano
Pinch of salt
1 tsp black pepper
2 bay leaves
To Finish The Sauce (Once Cooked)
60 ml (1/4 cup) lemon juice
zest of one lemon, finely minced
60 ml (1/4 cup) red wine vinegar, or apple cider vinegar (we used apple cider vinegar)
120 ml (1/2 cup) extra virgin olive oil
Start by roasting the red peppers and onions. This can be done in the
oven or on a barbecue grill, or on a cast iron grill pan. You want to get good
char marks on the outside of the peppers and onions. Don’t worry if they are
not fully cooked, they will get fully cooked in the sauce.
Roasted Peppers and Onions
Chop the peppers and onions and add them to a food processor or blender.
just take the time to get the ingredients well pureed.
Add the garlic, lemon juice, cider vinegar or red wine vinegar, lemon
zest, red Birdseye chilis, smoked paprika, oregano, salt and pepper to the food
processor with the grilled onions and peppers and puree until smooth.
Transfer the sauce to a medium saucepan, add the bay leaves and simmer
slowly for 20-30 minutes.
Let the sauce cool to warm. Remove the bay leaves then return the sauce
to the food processor again.
Add the additional lemon juice, cider vinegar or red wine vinegar and
lemon zest. Puree for another few minutes until very smooth. Slowly add in the
olive oil in a thin stream as the processor is running.
When ready to cook, shake the excess marinade
off the chicken pieces. First grill the chicken on a barbecue/charcoal grill
(or under the grill (broiler) of your oven) for about 5 minutes each side, just
to seal the chicken pieces so they stay nice and moist inside, and this gives
the chicken that awesome barbecue flavour especially if done on a charcoal
grill.
The Marinated Chicken
Then place the chicken pieces (we used chicken
thighs skin on bone in) on a baking tray covered in kitchen foil and sprayed
with olive oil spray, brush some sauce over them and pop it in a pre-heated
oven at 170º C and bake for about 20 minutes (turn them over midway through
the baking). Next, reduce the temperature to 120º C and bake for another 15-20 minutes. Make sure to
brush the chicken with some of the piri piri sauce once more during the baking
so they stay moist. Once done, remove and keep the chicken covered to retain
moisture.
For the remainder of the marinade/sauce, just pour
it into a small saucepan, add about half a cup of water and simmer until the
sauce thickens and is cooked. You can use this to serve with the chicken.
Serve your delicious Piri Piri chicken with sweet
potato fries, boiled sweetcorn, fresh salad and a cold drink.
#Freekeh and #Chicken #Pilaf I’ve recently discovered Freekeh and I’ve added it to my list of go-to ingredients for a healthier diet. Freekeh (sometimes called farik) is wheat that’s harvested while young and green. It’s roasted over an open fire, then the straw and chaff are burned and rubbed off. The grain on the inside is too young and moist to burn, so what you’re left with is a firm, slightly chewy grain with a distinct flavour that’s earthy, nutty, and slightly smoky.
Think of freekeh as a “new” ancient grain. It’s been a staple in Middle Eastern diets for centuries, but only recently started surging in popularity in the West. And for good reason! Aside from tasting delicious, it’s loaded with nutritional benefits.
Freekeh with Chickpeas Pilaf
Combining the freekeh with the chickpeas gave this dish a brilliant texture & flavour.
Ingredients: 2 cups low sodium chicken/vegetable stock 1 cup freekeh 1 tbsp olive oil 1 onion, chopped 1 medium carrot, diced 2 chillies, chopped (you can use less or more) 1/2 tsp fresh thyme leaves (optional) 1 can chickpeas, drained and rinsed
Handful of Almonds Blanched or Un-blanched Handful of Pomegranate Seeds 1/4 cup chopped fresh parsley Handful of Pomegranate Seeds 1/4 cup chopped fresh parsley
Heat the Olive oil in a large pan, add the carrot and onion, sauté till slightly soft and add the chillies and thyme and cook for a further 2 – 3 minutes, add the chickpeas stirring till the chickpeas are warmed through, add the raw freekeh and stir to combine. Taste for seasoning and adjust to your preference. Bring to the boil then cover and simmer for 35 to 45 minutes until all of the stock has been absorbed (you may need to simmer it for slightly longer if it still looks a bit wet). Meanwhile heat your oven to 180° C (356° F) scatter the almonds on to a baking tray and spray with low fat olive oil spray and roast the almonds for 5 minutes or until slightly darkened in colour. Remove freekeh from heat and stir through the parsley and scatter over the pomegranate seeds. Serve with Moroccan Braised Chicken, Lentils, Smoked Paprika and Tomato or your own choice of main dish.
#Moroccan #Braised #Chicken, Lentils, Smoked Paprika and Tomato
Prep Time: 10 Minutes
Marinating Time: 5 hours or overnight if preferred
Total time: 5 hours 40 Minutes (or 40 minutes if you do not marinade)
Servings: 4-5
The Finished Dish
Moroccan Braised Chicken This recipe was adapted from the recipe by Chef Mike Ward from the Lentils.org website. Inspired by North Africa, this quick and easy one-pot meal draws the warmth of cumin and rich depth of smoked paprika to beautifully layer with the nutty earthiness of the lentils.
Ingredients
For the Marinade (Optional)
2 Tbsp of Garlic and Ginger Paste
½ tsp smoked paprika
½ tsp cumin
1 Tbsp Olive Oil
For the Chicken
1 chicken cut into 8 pieces (or equivalent in breasts and/or thighs), skin on (we used thighs)
1 medium white onion, finely chopped
2 garlic cloves, thinly sliced
1½ Tbsp (20 mL) smoked paprika
1 Tbsp (15 mL) cumin
1 cup (250 mL) split red lentils, rinsed
1 cup (250 mL) whole cherry tomatoes
2 cups (500 mL) low sodium chicken stock
3 bay leaves
1 tsp (5 mL) chilli flakes (optional)
Finely chopped parsley (garnish)
Directions
Mix the marinade ingredients together in a large bowl, add the chicken pieces and mix well ensuring the chicken pieces are well covered, cover the bowl and place in the fridge for five hours or overnight is better. You can skip this stage if you are in a hurry but it won’t be so delicious if you do.
Preheat oven to 200°C (400°F). In an ovenproof frying pan (or cast iron pan) over medium/high heat add a good splash of olive oil. Season chicken generously with salt and pepper on both sides and add to the pan. Be sure not to crowd the pan or the chicken will steam and not sear. Sear the chicken in batches if required. Cook for 3 to 4 minutes on both sides or until golden brown. Remove chicken pieces and set aside.
Remove excess oil from the pan, or add more olive oil if needed. Over medium heat add onions, garlic, smoked paprika, and cumin. Stir for 3 to 5 minutes or until onions become transparent, but not browned. Then add lentils, stock, tomatoes, bay leaves, chilli flakes, and chicken pieces. Slide into oven and bake for 20 to 25 mins (do not add a lid to the pan). Check chicken and lentils for doneness. Place the pan under a pre-heated grill (In the US turn oven off and turn on broiler feature). Brown up the tomatoes for a minute or so then remove pan from oven and check lentils for seasoning. Garnish with finely chopped parsley and extra chilli flakes to taste.
Before Going Under the Grill
Together with the Freekeh and Chickpea Pilaf and lavash Bread
Hungry Highlander 