Easy Chicken tagine

Easy Chicken tagine

Ingredients:

• 2 tbsp olive oil
• 8 skinless boneless chicken thighs, halved if large
• 1 onion, chopped
• 2 tsp grated fresh root ginger
• pinch saffron or tumeric
• 1 tbsp honey
• 400g carrot, cut into sticks
• small bunch parsley, roughly chopped
• lemon wedges, to serve

Directions:

1. Heat the oil in a large, wide pan with a lid, add the chicken, then fry quickly until lightly coloured. Add the onion and ginger, then fry for a further 2 mins.
2. Add 150ml water, the saffron, honey and carrots, season, then stir well. Bring to the boil, cover tightly, then simmer for 30 mins until the chicken is tender. Uncover and increase the heat for about 5 mins to reduce the sauce a little. Sprinkle with parsley and serve with lemon wedges for squeezing over.
3. -

kcal 304, fat 11g, saturates 3g, carbs 14g, sugars, 12g fibre 3g, protein 39g, low in salt 0.48g.

TIP: CHICKEN BREASTS

You can make this dish using 4 boneless, skinless chicken breasts instead of thighs. Simply cut them in half and reduce the simmering time to 15 mins.

Zucchini Slice Recipes

Zucchini Slice Recipes

Ingredients:

• 5 eggs
• 150g (1 cup) self-raising flour, sifted
• 375g zucchini, grated
• 1 large onion, finely chopped
• 200g rindless bacon, chopped
• 1 cup grated cheddar cheese
• 60ml (1/4 cup) vegetable oil

Directions:

1. Preheat oven to 170C.
2. Beat the eggs in a large bowl until combined. Add the flour and beat until smooth, then add zucchini, onion, bacon, cheese and oil and stir to combine.
3. Grease and line a 30 x 20cm lamington pan. Pour into the prepared pan and bake in oven for 30 minutes or until cooked through.

Per serving: CALORIES 160, ENERGY 669 kj, FAT 10g, SATURATES 4g, FIBRE 1g, PROTEIN 9g, SODIUM 333mg, CARBS 8g, SUGAR 1g.

Black Garlic, Sesame and Shitake Cod

Black Garlic, Sesame and Shitake Cod

Ingredients:

• 2 Alaskan Cod filets, frozen
• 1 clove black garlic
• 2 Tbsp olive oil
• 1 tsp sesame seeds
• 1/2 c. dried shiitake, rehydrated

Directions:

1. Preheat your oven to 450F.
2. Rinse frozen fish, pat dry with a paper towel, and place on a non-stick pan.
3. In a small bowl, place black garlic and warm in the microwave for 10 seconds.
4. Mash the garlic clove and add olive oil and sesame seeds.
5. Brush this mixture on frozen filets and sprinkle the mushrooms around the fish.
6. Place in the oven for 12-15 minutes, depending on the thickness of the fish. If your filets are on the thick side, flip halfway through cooking.
7. Serve alongside rice, your favorite salad, or whole grain.

Per serving: 241 calories, 15.8 g fat (2.1 g sat), 20.9 g protein, 6.1 g carb, 72 mg sodium, 1.3 g sugars, 1 g fiber

Crispy Potato Tacos

Crispy Potato Tacos

Ingredients:

• 12 corn tortillas
• 1 c. mashed potatoes
• 4 Tbsp of vegetable oil or avocado oil
• 4 long wooden skewers

Directions:

1. Heat tortillas on a skillet for 10-15 seconds to make them pliable.
2. Put a spoonful of mashed potatoes in the center of each tortilla and spread it along the tortilla. Roll the tortilla and put it on a long skewer. Repeat until you put three or four tacos on the skewer.
3. Repeat with all the tortillas.
4. In a frying pan over high heat put a tablespoon of oil and put three or four tacos, leave until golden brown, three to five minutes, turn and brown on the other side.
5. Take out the tacos and put in a dish with a paper towel to absorb the excess oil.
6. Repeat until all the tacos are done.
7. To serve, put the crispy potato tacos on a plate and finish with the toppings. Enjoy immediately.

Per serving: 347 calories, 16 g fat (2 g sat), 6 g protein, 47 g carb, 51 mg sodium, 1 g sugars, 6 g fiber

Corn Chowder Con Chile Poblano

Corn Chowder Con Chile Poblano

Ingredients:

• 2 Tbsp vegetable oil
• 1 poblano pepper without seeds and thinly sliced
• 1 medium onion sliced
• 2 cloves of garlic roughly chopped
• 5 corn husks
• 4 medium potatoes cubed
• 1 tsp of salt

Directions:

1. In a large pot add the oil and the sliced poblano chile. Leave it there until it begins to soften. Add the onion and garlic. Leave for five more minutes or until you see that the onion is translucent.
2. Add the corn kernels, potatoes, salt and cover with water, add the salt and cover. Leave for 10-15 minutes or until the vegetables are cooked.
3. With a ladle, add about one-third of the vegetables and liquid into the container of a blender. Blend until fully liquefied and well integrated. Return to the pot with the rest of the vegetables. If you need more liquid, add a little more water. Check for seasoning and adjust if necessary.
4. Serve with a drizzle of olive oil, pumpkin seeds, corn kernels, sprouts or chopped cilantro. Finish with sea salt and pepper.

Per serving: 135 calories, 4 g fat (3 g sat), 4 g protein, 20 g carb, 403 mg sodium, 1 g sugars, 4 g fiber

Caribbean Steamed Fish

Caribbean Steamed Fish

Ingredients:

• 2 lbs fish (porgy or snapper), cleaned and scaled
• Juice of 1 lime
• ½ tsp black pepper
• 1 tsp salt
• 3 cloves garlic – 2 sliced and 1 crushed
• About 15 sprigs thyme
• ½ Tbsp butter
• ½ Tbsp oil
• 2 carrots, thinly sliced
• 1 red pepper, thinly sliced
• 1 green pepper, thinly sliced
• 1 onion, thinly sliced
• 12 okra, ends cut off
• 1 hot pepper (scotch bonnet, habanero or wiri wiri), seeds removed
• 1 ½ cup water

Directions:

1. Season the fish with lime juice, crushed garlic, black pepper, salt and half of the thyme and set aside.
2. In a large, wide heavy bottom pot over medium heat, add oil and butter. When butter has melted, sauté carrots, red and green pepper, and onion until it has softened, about 5 minutes.
3. Add garlic slices and pepper and cook for just a minute or two. Add water and bring to a boil. Add fish to the pot. Spoon some of the vegetables on top of the fish. Add okra and the rest of the thyme.
4. Cover the pot and lower the heat to simmer then cook for 15 minutes until the fish is done. Remove from heat and serve.

Per serving: 378 calories, 7.4 g fat (1.2 g sat), 60.5 g protein, 13.1 g carb, 794 mg sodium, 5.5 g sugars, 3.3 g fiber

Quick and Easy Mongolian Beef

Quick and Easy Mongolian Beef

Ingredients:

• 1 lb flank steak thinly sliced against the grain
• 2 Tbsp cornstarch
• 2-4 Tbsp canola oil
• 1 yellow onion sliced
• 2 green onions chopped, green and white parts separated
• 4 garlic cloves chopped
• 1- inch ginger chopped
• ¼ c. low sodium soy sauce
• ¼ c. water
• 1 Tbsp hoisin sauce
• 3 Tbsp brown sugar
• Salt to taste

Directions:

1. Cover the flank steak with cornstarch, making sure each piece is covered. Set aside.
2. Heat the canola oil in a large skillet over medium-high heat. Once the oil is hot, add the flank steak to the frying pan in a single layer, making sure that the pieces are not touching. Cook for 1-2 minutes per side until each side is browned. Cook in batches until all the flank steak is cooked. Set aside.
3. Add sliced yellow onion, whites of green onions, garlic, and ginger to the skillet and stir fry for about 3 minutes, until the onions are slightly softened but still have a little crunch. Add soy sauce, water, hoisin sauce, and brown sugar and stir. Add steak back to the pan along with the green parts of the onions. Remove from heat and serve.

Per serving: 303 calories, 13 g fat (3 g sat), 26 g protein, 20 g carb, 670 mg sodium, 11 g sugars, 1 g fiber