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Baked Chichen & Vegetable Salad - Serves 1
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150g
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Chicken breast butterfly'd in middle, length ways, opened out flat
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5ml
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Olive oil
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¼
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Cup red/green pepper
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¼
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Cup artichokes (thinned) strained
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¼
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Cup celery
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1
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Teaspoon chopped garlic
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Pinch of origanum, cumin, paprika, rosemary
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½
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Cup fat-free cottage cheese
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Method
Mix together olive oil, chopped garlic, and a pinch of origanum, cumin, paprika,
rosemary and thyme into a type of paste then rub over butterfly'd chicken breast.
Place on oven tray or Pyrex dish.
Put vegetables on top of chicken breast and bake 30 minutes at 180°C till tips
of vegetables go lightly brown.
Remove and serve hot with a dollop of fat-free cottage cheese on the side of the
plate as a dressing or a dip for this hot salad.
Protein: 47 | Fat: 9 | Carbohydrates: 21 | KJ: 1483 | Calories: 353
Chicken Tortilla Wrap - Serves 1
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150g
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Chicken breast strips (raw)
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¼
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Cup cabbage cut into thin strips
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2
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Onion slices
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Pinch of BBQ spice, chopped garlic, chopped chilli, origanum, black pepper, rosemary,
curry powder and freshly chopped parsley
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1
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Teaspoon lemon juice
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1
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Teaspoon soya sauce
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½
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Cup fat free cottage cheese
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¼
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Cup cucumber
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¼
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Chopped tomato
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1
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Tortilla
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Method
Grilled chicken, onions, cabbage, herbs and spice, lemon juice and soya sauce together
till tender and browned.
Place fat-free cottage cheese, cucumber and chopped tomato on open tortilla with
grilled chicken mixture to the one side. Roll and serve hot. (Raw lettuce strips
can be used instead of cabbage. Don't grill the lettuce, merely add to the cucumber
tomato mixture.)
Protein: 56 | Fat: 6 | Carbohydrates: 20 | KJ: 150 | Calories: 358
Chicken Curry - Serves 2
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1
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Cup boiled diced chicken
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¼
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Cup small diced butternut
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¼
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Red and green peppers
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¼
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Cup diced sweet potatoes
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¼
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Cup chicken stock in rooibos tea
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1
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TBSP chickpeas (cooked)
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1
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TBSP lentils (brown and red) (cooked)
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½
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Cup basmati rice (cooked)
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1
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TSP medium/hot curry powder
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1
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TSP paprika
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1
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TSP masala
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1
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TSP tumeric
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Pinch cumin, coriander, black pepper, breyani mix, cardamom and a bay leaf
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1
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TSP chopped chillies (optional)
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1
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TSP desicated coconut
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½
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TSP grated ginger
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1
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TSP Worcestershire sauce
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1
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TSP lemon juice
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Small pinch saffron (optional)
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Method
Mix all ingredients together. Place in oven casserole with lid on.
Bake for 1 hour at 200 °C.
Protein: 30 | Fat: 8 | Carbohydrates: 28 | KJ: 1276 | Calories: 304
Spicy Turkey and Salsa Dip - Makes 250g
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½
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Cup red pepper or Pepperdew fat-free cream (cottage) cheese
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300ml
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Finely chopped tomato
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40g
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Smoked (+- 3 slices from deli counter) chopped
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1
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Teaspoon fine chopped chillies
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1
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Teaspoon fine chopped garlic
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25ml
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Finely grated cucumber
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Pinch of paprika, black pepper, coriander
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1
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Teaspoon Worcestershire sauce
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Method
Place all ingredients in a bowl and mix together. Place back into an empty cup or
Tupperware. Use when desired. Last +- 3 days in fridge. (Serve with Rosemary, olive
oil, foccacia, whole wheat or rye)
Protein: 19 | Fat: 2 | Carbohydrates: 7 | KJ: 512 | Calories: 122
Turkey Espetada - Serves 1
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Metal or wooden skewer stick
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150g
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Turkey breast cubed (cut into matchbox size pieces)
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5ml
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Olive Oil
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Pinch of origanum, paprika, coriander, black pepper
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15ml
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Lemon juice
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15ml
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Worcestershire sauce
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1
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Teaspoon chopped garlic
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1
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Teaspoon chopped chilli
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1
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Teaspoon honey
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¼
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Green/red pepper cut in large square
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¼
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Onion cut in large squares
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½
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Baby marrow cut in slices
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5-6
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Button mushrooms
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4
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Bay leaves
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Method
Load skewer with mushroom, slice of pepper, slice of baby marrow, bay lead and a
cube of turkey. Repeat sequence. Once skewer is full, marinade for 1 hour in the
rest of the ingredients mixed together. Grill in the oven for 30 minutes at 220
°C turning frequently.
For extra flavour use a bay leaf stick or rosemary stick as a skewer.
Protein: 49 | Fat: 8 | Carbohydrates: 22 | KJ: 1495 | Calories: 356
Stuffed Kingklip with Spinach - Serves 1
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150g
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Kingklip (+- 2cm thick)
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5ml
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Olive Oil
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¼
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Cup tinned tomato and onion mix
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½
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TBSP chopped garlic
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1
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TBSP chopped onions
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3
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Olives
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1
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TBSP of chopped red/yellow peppers
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1
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TSP origanum
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1
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TSP vinegar (white)
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1
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Lemon wedge
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Spinach Mixture
½ Cup steamed spinach
¼ Soft boiled sweet potato
1 Pinch of paprika, crushed pepper, and fish spice
1 TBSP fat free cottage cheese
Method
Mash all above ingredients together
Method
Cut kingklip in 150g portion +- 2cm thick in a square or rectangular shape. Using
a a sharp knife cut pocket into the kingklip fillet from one end, so you can stuff
it with the spinach stuffing above. Make sure to fill pocket carefully so as not
to break fish. Once stuffed, place on oiled (olive) baking tray. Bake in pre-heated
oven at 180 °C. for 20 minutes. For sauce: combine tomato and onion mix, garlic
and onion as well as 3 whole olives, peppers, origanum and peppers together. Add
vinegar and simmer for 10 minutes in low heat.
Remove kingklip from oven once cooked through. Place half of sauce on plate, then
place fish on top. WIth remaining sauce, edge kingklip on one side. Garnish with
lemon wedge and fresh herbs.
Protein: 44 | Fat: 12 | Carbohy
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