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Tuesday, 14 May 2013

Chicken & Sweetcorn Soup


Image taken from www.saltnpepperrestaurant.com

2 large chicken breasts
1.2 liters stock
200g canned sweetcorn
1 tbsp cornflour
1 bunch spring onions, finely sliced
3 eggs, lightly beaten
dark soy sauce, to serve

Place chicken breasts in a saucepan with the stock and slowly bring to the boil.  Remove any scum that comes to the surface.  Simmer for 20 minutes.

Add sweetcorn to the pan and simmer for further 2 minutes.

using tongues, remove chicken and shred the flesh.

Blend the cornflour with 2 tbs water to form a smooth paste and add to the pan, stir continuously until thickened.

return the shredded chicken along with the spring onions (keeping a few for a garnish) and bring back to the boil.

Remove soup from heat and drizzle in the beaten egg, stirring vigorously as you do so,

Garnish with spring onions and serve with soy sauce.

Sunday, 12 May 2013

Boma recreation




Durban Chicken

1 whole chicken (suitable for (2-3 people)
2 tsp olive oil
½ small onion, finely diced
2 tbsp garlic, crushed
½ tsp ground ginger
100ml plain fat free yoghurt
1 tbsp coriander
1 tbsp paprika
½ tbsp. salt
1 tsp cumin
1 tsp turmeric
1 tsp black pepper
1 tsp nutmeg

Mix all the ingredients together for the marinade and cover the chicken.  Marinade for 24 hours if possible before cooking in an oven at 180 degrees (fan oven for 1hr 30 mins.

Orange Salad

2 tsp olive oil
1 tsp lime juice
1 small garlic clove, crushed
½ tsp sugar
pinch salt
2 tbsp orange juice
mixed leaves
½ red onion, thinly sliced
1 orange, segmented

In a small bowl mx together the first 6 ingredients.  Combine the lettuce leaves with the onion in another larger bowl.  When ready to serve drissle the leaves with the dressing and toss to coat.  Serve immediately.

Mango Dressing

2 tbsp mango chutney
1 tbsp apple cider vinegar
1 tbsp balsamic vinegar
1 tbsp water
1 tsp golden syrup
pinch salt

Blend all ingredients together  well

Saturday, 11 May 2013

Lamb Bake with Vegetables & Potatoes

Recipe adapted from Slimming World Magazine

400g lean lamb meat, diced
4 cloves garlic, thinly sliced
2 onions, cut into thick wedges
2 tomatoes, cut into wedges
200g potatoes, peeled and cubed
1 red pepper, desseeded and sliced
1 tbsp paprika
1 tsp ground cumin
juice of a lemon
200ml vegetable stock
200g green beans
1 tbsp corn flour

Pre heat oven to 130 degrees (fan assisted).  Season lamb well.  Place in a fly lite sprayed casserole dish and brown for 6-7 minutes.

Add garlic, onions, tomatoes, potatoes, peppers, paprika, cumin, lemon juice and stock.

Place in oven for 1 1/2 hours until lamb is tender.

For the final 30 minutes of cooking time add the cornfour (mixed to a paste with 2 tbs cold water) and the green beans.  Season well before serving.





Friday, 10 May 2013

Coconut Chicken Rice


Recipe & image taken from www.slimmingeats.com

1 cup uncooked rice
1 cup light coconut milk
1 cup chicken stock
1 onion, finely diced
1 red pepper, finely chopped
150g dry coleslaw
1/2 cup frozen peas
2 cloves garlic, crushed
2 teaspoons curry powder
1 tablespooon light soy sauce
low calorie cooking spray

Rinse rice under water to remove any excess starch.

Place rice in a saucepan, along with stock, curry powder and coconut milk.  Gently bring to a boil, reduce heat, cover & simmer until milk/stock is almost absorbed.  Turn off heat and leave covered for about 10 minutes to allow steam to cook off rice.

Spray a frying pan with cooking spray and cook chicken until slightly golden.

Add the onion, garlic, coleslaw and red pepper and cook for a further 5-6 minutes until the chicken is cooked through,

Add light soy sauce and frozen peas and then mix in the rice.