Main Meal

5-ingredient Yummy Nutty Chicken

| roeliaschoeman

400g chicken fillets, cubed

30ml peanut butter (I use the ‘no sugar’ variety)

250ml chicken stock

10ml olive oil

Woolies Coconut, Chili, Lime and Black Sesame Seed Spice

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This is so easy!

Fry chicken pieces in olive oil until pieces are sealed and 1/2 way cooked – add a few drops of water if needed.

Mix peanut butter with hot chicken stock – stir until smooth.

Add peanut butter stock mixture to chicken pieces and simmer slowly for about 10 minutes

Sprinkle with Woolies spice – if you don’t have it, just season with a few drops of lite coconut milk, dried chili flakes and a dash of fresh lime juice 🙂

Serve with fresh coriander, brown rice and stir-fried veggies from formula

Serves 2:  2 Prot, 2 Fat

Mushroom and Chickpea Ragoût on Toast

| roeliaschoeman

Adapted from recipe seen on The First Mess

 

150g sliced mushrooms

1/2 tsp dried rosemary

50g leeks, chopped

5ml olive oil

1/2 tsp Worchestershire Sauce

1/2 tsp tomato paste

250ml chicken (or veggie) stock

75g chickpeas (cooked/tinned)

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Fry leeks in olive oil until soft, add a bit of chicken stock if needed.  Add mushrooms, fry for another few minutes and add rest of ingredients.  Simmer until most of the liquid has cooked away.  Serve with with warm rye bread toast.

 

“Creamy” Asparagus Soup with Smoked Chicken

| roeliaschoeman

I thought the temperatures were going to drop a bit, but no luck!  After all, I guess we are still smack bang in the middle of summer!  I am definitely a ‘winter’ person so I relish every minor drop in temperature!  LOL!  So yes, even if it is just wishful thinking – I love soup any day of the year!

This is a super quick soup – should not take your more than 25 minutes.  I’m also not a fan of ‘chunky’ soup, so I always liquidise my soup and I also don’t use ‘meat/bones’ to make my soup with.

I often make this soup, but most of the time I use cauliflower instead of asparagus.  I just happened to discover a tin of asparagus in my cupboard (like the ‘end of the month Salticrax) and I wasn’t too sure what to do with it!  🙂

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So, here goes:

50g chopped leeks

5 ml olive oil

2ml crushed garlic

200g baby potatoes, peeled and cubed (it cooks quicker that way)

300ml chicken stock

1 tin asparagus (230g drained)

Salt and Pepper to taste

 

90g smoked chicken, sliced

Non-stick cooking spray

 

Woolies Coconut, Chilli, Lime and Black Sesame Seed Grind (optional)

 

Fry leeks in olive oil for about 3 minutes.  Add garlic, fry for another minute and add potatoes and chicken stock and boil until soft (add more stock if needed).  Add asparagus and while cooking for another few minutes, put the chicken in the oven (on a baking sheet with tin foil and treated with non-stick cooking spray).  Allow the chicken to heat through and crisp up a little bit.

Liquidise soup mixture.  Serve soup with Coconut, Chilli, Lime and Black Sesame Seed Grind.  If I can be honest, I personally this seasoning works a bit better with a cauliflower soup  – not sure I will use it with asparagus again – but it looked very pretty 🙂

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Spoon crispy smoked chicken on top and enjoy!

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Shortcut Pork Meatballs with Zucchini Pasta

Image | | roeliaschoeman

Serves 1

2 Pork Sausages

100g cooked angel hair pasta

1/2 onion, sliced

A handful cherry tomatoes, halved

200g zucchini noodles – pre-made available from Woolies, but it is super easy to make your own using a spiraliser or simply grating baby marrow/zucchini with a cheese grater

5ml olive oil

2ml Chipotle Spice (Woolies) or you can make your own version with smoked paprika and chillies

Remove pork meat out of sausage casings and form/roll little meatballs.  Oven-bake at 180 for about 1o minutes.

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Fry onion in olive oil until soft, add a few drops of water.  Add seasoning.  Stir in cherry tomatoes and cook for a minute or two.   Stir in zucchini noodles and angel hair pasta.  Add some more water if needed.  Stir-fry for a few minutes.  Stir in meatballs and heat through

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1 Serve = 1 Prot, 3 Veg (if you count free veg), 2 CC, 1 Fat

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Haddock “Paella”

| roeliaschoeman

480g raw Haddock

250ml fat free milk

100g chopped onions

100g chopped yellow pepper

10ml olive oil

280g cooked brown rice

140g blanched peas (cover frozen peas with boiling water and leave to stand for 10 minutes, then drain)

100g cherry tomatoes, halved

2ml chopped garlic

5ml turmeric

2ml smoked paprika

Salt and Pepper to taste

Fresh Coriander to serve

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Poach hadddock in milk on low to medium heat until the fish flakes easily.  Remove from milk, flake and set aside.

Fry onions and peppers in olive oil until soft.  Add garlic and fry for another minute or so.  Stir in cooked rice, add rest of spices.  Add a bit of water or chicken stock if needed.  Add rest of ingredients, stir through and simmer on medium heat, covered from a few minutes.

 

Serves 2:  1 Serve = 2 Protein, 2 Veg, 1 Fat, 2 Carbs

Meatball Stir-fry

| roeliaschoeman

I am always looking for healthier (beef) mince options!  I saw a picture of a ‘meatball stir-fry’ dish online or in a magazine recently (can’t remember where – expose myself to wayyyy too much info on a daily basis!).  I like the idea of mini meatballs, because it makes it easier to establish portion sizes etc.

So, here goes!

Serves 4

Meatballs

480g beef mince

1 tablespoon raw oats

5ml smoked paprika

2ml garlic salt

black pepper to taste

1ml black sesame seeds

Mix all together and form mini-meatballs – weighing about 20g each.  I found this cool little gadget at Westpack, works like a charm 🙂

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Place on a baking sheet, lined with foil and treated with non-stick spray.  Bake at 180C for about 7 minutes. Put aside.

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Stir-fry

50g spring onions, chopped

100g onions, sliced

100g baby corn, sliced lenghtwise in ‘quarters’ to make it easier to stir-fry

100g mange tout

10ml olive oil

5ml crushed garlic

red pepper flakes to taste (if you want to add some ‘spicyness’

100ml chicken stock

10ml soy sauce

Heat olive oil in a pan and at medium to high heat, fry onions, corn and mange tout for about 3 minutes.  Add garlic and red pepper flakes.

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Lower heat and add meatballs, chicken stock and soy sauce.  Gently stir not to break the meatballs. Cover and leave to simmer for about 5 minutes.

Serve with angelhair pasta, brown rice, cauliflower rice or zoodles (zucchini noodles).

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This will work well with ostrich, pork and chicken mince!

WL breakdown – 6 meatballs = 2 Protein, 1 Veg per person.

 

 

Spanish Ole King!

| roeliaschoeman

Okay, the reason for the name of this dish – it started out as Chicken a La King, and halfway through I realised that I don’t have mushrooms!  LOL!  But fear not!  Managed to create a tasty dinner anyway!  🙂

10 ml olive oil

100g chopped onions

200g chopped green pepper

150 ml chicken stock

400g raw chicken fillets, cut into cubes

Okay that was as far as the Chicken A La King got!

 

Enter:  Ole King!

140g par cooked brown rice

1 tin (400g) Tomato and Onion (Woolies – with Garlic)

3ml Spanish Smoked Paprika

a sprinkling of Garlic Salt

Cayenne pepper to taste

Salt and Pepper to taste

 

Fry onion and green pepper in olive oil, add chicken stock and bring to a simmer.  When onion and green pepper is softer and stock reduced, add chicken cubes and brown.  Add tinned tomatoes and rest of the ingredients.  Simmer for about 20 minute and…. ole!

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Serves 2:  per serving – 2 Protein, 1 CC,  1 Fat, 3 Veg

 

Curry and Apple Chicken Wrap

| roeliaschoeman

Revamped January 2019, added a few new photos! The previous ones were pretty bad!  

This is one of my favourite recipes. I love a good wrap!  Especially for lunch 🙂

When packing my lunch for work, I very seldom just throw everything together – I am not a fan of mushy, soggy food. Okay, few people are!  😛

Today, for example – I packed the wraps separately, and the chicken mix, and the salad stuff (lettuce, cucumber strips, and chopped peppadews) also in a separate divided container.

Yes, maybe a bit of a mission – but worth it, believe me! 🙂

This was the chicken curry (fake Coronation??) mix:

90 g cooked chicken, chopped
1 small Granny Smith apple, chopped
2 small salad onions, chopped
30 ml low fat mayo
1/2 teaspoon curry powder (mild)
Salt and pepper to taste

Life is too short to eat lettuce Curry Chicken and Apple Wrap

Prepare this the night before – for the flavours to develop 🙂

Life is too short to eat lettuce Curry Chicken and Apple Wrap

Quick and easy!

Pile on a wrap with lettuce and top off with cucumber strips!  Yummy!  😀

Life is too short to eat lettuce Curry Chicken and Apple Wrap

Also works as a salad, in pitas and on whole wheat bread 🙂

Serves 1