Stuffed Chicken and stir fried vegetables

Inspired by Healthy Food Guide, issue April 2011

Serves 1

Ingredients

1 small skinless chicken breast 130-150g

20 g lite cheese

1/2 tomato sliced

Fresh Herbs. The recipe calls for basil, I used coriander which was delicious.

2 cups stir fry vegetables of your choice. I used 1 portobello mushroom, 2 large cauliflower florets and three large silver beet leaves

Cooking spray

1/2 tsp curry powder or other seasoning to compliment the herb you are using.

1 clove garlic

1 tbsp soy sauce ( with curry and coriander or Worcestershire sauce if using basil and Tuscan seasoning )

1/4 cup water

Method

Preheat oven to 180C

Slice chicken breast length wise and stuff with tomato slices, cheese and herb leaves. Hold the chicken together with toothpicks. In a non stick pan spray a little cooking spray and brown the chicken for 1-2 minutes on each side. Put the chicken in a small baking dish and cook for 20-25 mins or until juices run clear.

While chicken is baking cut up garlic and vegetables. Spray the pan with cooking spray and start cooking the vegetables, adding from hardest to softest and keeping the pan fairly hot. Add in the seasoning, sauce and water you are using and cook vegetables until desired tenderness is achieved. The water should have reduced to a nice glaze on the vegetables.

Serve the chicken and vegetables on a warmed plate and enjoy.

For the meal pictured, chicken portion, 1190 kj

Complete meal, 1479 kj

 

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Fresh Pickled Cucumber

I always have trouble using my cucumbers fast enough. Especially in the winter when I'm not so keen on salad every day. Here is a way to extend the life of your fresh cucumber. I learnt it from a dear friend many years ago. She told me it is a traditional Hungarian dish.

Ingredients

Cucumber, preferable telegraph so you don't have to peel it, but any kind you have works well.

Vinegar, my favourite is cider vinegar but I have used malt, white, and red wine vinegars too.

Crushed garlic, pre made or fresh squeezed

Sugar.

Water

Method

In a suitable sized jar mix vinegar and water. I like a one third to two thirds ratio, eg I cup vinegar to 2 cups water, but juggle it to a taste you like.

Stir in some garlic and sugar. My friend used equal measures but I find that too sweet. I would use 2 tsp minced garlic to one tsp sugar. Again juggle it to find out which mix you like best.

Prepare the cucumber by peeling, if required, and scoring down the length of the cucumber with a fork. This allows the pickle to penetrate easily. Then slice. The thickness depends on your taste and the intended use. Sandwich cucumbers thinner, salads, a little thicker, to add to a snack tray... Chunky is nice.

Put the cucumber slices into the jar with the pickling juice. Store in the fridge and use whenever you are ready. Always put a lid on them though to prevent the fragrance tainting other food in the fridge. They will keep for several days, but because they are not heat treated they will not last for as long as cooked pickles.

My children liked to eat them out of the jar after school. A healthy treat.

Some delicious pickled cucumber with my salad.

 

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Amazing Smoked Fish Pie

Ingredients

1 large onion, chopped

5-6 button mushrooms, sliced

1 tbsp oil

1 tsp Tuscan seasoning

5-6 marinated pepper dew peppers or a red chilli, chopped

350 g smoked fish, flaked (I used some beautiful smoked marlin that we had been given)

3 cups of pumpkin, cut into chunky cubes

Dressing

100 ml natural unsweetened yoghurt

1 tbsp lite mayonnaise

2 tbsp lemon juice

Black pepper

Method

Boil pumpkin for 10-15 mins until tender

Meanwhile make the dressing by combining the four ingredients and leaving to stand.

In a deep non stick pan sauté onion and mushrooms in the oil until they begin to soften.

Add the Tuscan seasoning and pepper dews.

Once mixed, add the smoked fish, stir frequently.

Drain the pumpkin and stir into the fish mixture.

Remove from heat. Either stir the dressing through the mix or drizzle over once the meal is served.

Serve with a lettuce and tomato salad.

Serves 4

Approx 1200 kj for a serving of the fish with dressing. Add 130-150 kj per serving of salad.

1340kj for the meal pictured above.

 

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Baked vegetables and salmon with lemon dressing

Single serving

Ingredients

100g Pumpkin

1 small or half a medium beet root

3 tsp reduced fat basil pesto

100g of other stir fry style vegetables, fresh or frozen

1 tsp oil or oil spray

120-150g fresh salmon. I used salmon loins which have the bones removed

Dressing

Juice from 1/2 small lemon

1 tbsp natural unsweetened yoghurt

1 tsp lite mayonnaise

Freshly ground black pepper

Method

Preheat oven to 180C

Chop pumpkin and beetroot into cubes and rub with 2 tsp of the basil pesto. Bake for 10-15 minutes.

Next lay the stir fry vegetables over the partially cooked vegetables and sprinkle with oil or spray. Lay the salmon on top of that and spread the last tsp of basil pesto over the fish.

Bake for a further 30 minutes.

Prepare the dressing by combining the four ingredients in a small bowl and leave for the flavours to develop.

Prepare a steamed green vegetable to accompany, I cooked two small wedges of baby cabbage ( about 100g ) for two minutes in the microwave.

Put the vegetables and fish on a warmed plate and drizzle the dressing over. Add more lemon and black pepper if desired but I found the balance quite good without the extra.

This makes one generous dinner for 2150kg

I have done this previously with potatoes, kumara and yams as the base which tastes fabulous but they are higher in calories.

It also works well with a white fish instead of salmon, but add it a little later as the baking time is less.

Initially inspired by a Healthy food guide recipe issue, February 2012.

 

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Hearty Leek and Mushroom Soup

Ingredients

1 large leek, finely chopped

2 tsp oil

2 tsp smoked garlic seasoning

2 large celery stalks, sliced

3 beef oxo cubes

2 carrots, chopped

5-6 portobello mushrooms, chopped

3-4 tbsp Worcestershire sauce

Method

Sauté leek and garlic in the oil until they begin to soften.

Add 2 litres of water, stock cubes, celery, carrots and mushrooms.

Bring to the boil then simmer for 30-40 minutes

Makes 6 servings (approx 2 cups per serve)

220kj per serve

 

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Silverbeet and mushroom stir fry

Based on the healthy food guide recipe, issue July 2013. So fast, so delicious and deceptively filling.

To serve 1

Ingredients

1 tsp oil

1 tsp minced ginger

1 red chilli or 2 marinated pepper dews finely sliced

1 cup sliced mushrooms

1 large celery stalk, sliced

1 1/2 cups shredded silverbeet

1 20g packet of cashew nuts

1/2 tsp Chinese five spice

1-2 tsp soy sauce

Method

Heat oil in a non stick pan. Add ginger chilli mushrooms and celery. Cook for 2-3 minutes.

Add silver beet and cook for 2-3 minutes

Add cashews, five spice and soy sauce. Toss until heated through and flavours mixed.

Serve immediately. 950 kj

Add a serving of rice or noodles if desired.

 

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Smoked garlic tomato and cabbage

I bought some smoked garlic seasoning at a food and craft fare today and thought I would give it a go with the cabbage I had left in my vegetable box this week. I didn't take a photo but it tasted so good I had to jot down the recipe

Ingredients

1 large red onion sliced into half rings

4-5 mushrooms sliced

1 tsp smoked garlic seasoning

1 tbsp Worcestershire sauce

1 large wedge of cabbage chopped

1 bunch of kale, spinach or silver beet chopped

1 400g tin of tomatoes

Method

In a non stick pan start cooking onion, mushrooms and garlic seasoning with a little oil or stock.

Add Worcestershire sauce, cabbage and kale, stir to blend flavours

Add tomatoes and simmer until the vegetables reach your preferred tenderness.

Serves 2 generously. 1012 kj or 241 cal per serve

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