oliveoilandlemon

recipes for healthy living

Category: Healthy Eating – For any Day

Spiced Black eyed Beans and Brisket

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This recipe is really versatile, you can omit the meat for a delicious filling plant based dish or substitute with a different red meat or lamb. It takes a few minutes to put together and then just cooks away.

Spiced Black eyed Beans and Brisket

2 medium white onions thinly sliced

2 cloves of garlic peeled and chopped

3 carrots peeled and chopped into pieces

750g brisket in bite size pieces

2 tins black eyed beans (Double the amount of beans if you are not using the brisket)

500ml Stock

500ml Tomato Passata

2 tbsp Chipotle in adobo

1 teaspoon each of ground Coriander and cumin

2 tsp sweet Paprika

1 tbsp Tomato puree

Topping

Natural yoghurt

Chopped Coriander

Chopped deseeded tomatoes

Heat 1 tbsp oil in a large pot, add in the onion and carrot and cook over a high heat until browning. Turn down heat to medium, add a splash of water the spices and the chipotle, stir well to combine and leave to cook for a few minutes. Stir in the tomato paste, Tip in the meat (if using) and beans, stir well, add the stock and passata to cover the contents. Season really well and cook over a low heat or in an oven at 150C for 2 hours. Take the lid off for the last 15 minutes to thicken the sauce.

Note – If you are not using the meat, this will cook in less time but leave it as long as you can to develop the delicious flavours and really soften the beans.

Serve topped with a dollop of natural yoghurt, a sprinkle of chopped coriander and some chopped deseeded tomato. Delicious with rice or sweet potato mash.

Gnocchi with Broccoli, Capers and Roasted Peppers

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This is the perfect dinner in a hurry from store cupboard essentials. We always have jars of cooked red peppers and gnocchi in the fridge. The capers are a delicious addition however if you don’t have them still make it, it will be almost as delicious without.

Gnocchi with Broccoli, Capers and Roast Red Peppers

Serves 4

2 shallots

1 tbsp oil

1tbsp capers

500g potato gnocchi dumplings

1 medium broccoli in florets, blanched for 3 minutes

500ml tomato passata

140g chopped cooked peppers (from a jar)

Place 1ltr boiled water into a medium pot, add 1tsp salt, bring back to the boil and add the gnocchi.

When they rise to the surface, remove to a tray lined with greaseproof paper

Meanwhile, slice the shallots finely and fry in the oil until well golden.

Set aside and add the gnocchi to the pan and fry for 1 minute each side until golden and remove and keep warm.

Add the tomato passata to the pan, the chopped cooked peppers and season well, taste and if necessary, add a pinch of brown sugar, Stir in the gnocchi, broccoli and the capers and bring everything back to warm again.

Serve in bowls with an optional grate of parmesan.

Chicken and Mushroom Casserole

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I am a fan of dinners you can cook in one pot, convenient, not too much washing up to pass on to someone else to do….. This one is really delicious, I do think the Madeira adds something special to chicken or mushrooms so I always have a bottle in the cupboard on the go.

Chicken and Mushroom Casserole
Serves 4
500g chicken of chicken breast /thighs or combination in bite sized pieces
250g chestnut mushrooms
1oz plain flour and 1tbsp dried herbs
1 medium onion sliced
2 cloves garlic chopped
2tbsp madeira
1tsp Dijon mustard
200ml stock
50ml cream
250gr broccoli spears blanched

Toss the chicken in the flour herb mixture to coat and season well.
Heat 1tbsp oil and brown the chicken in a pan and remove with a slotted spoon to a bowl.
Add the onion and garlic to the oil and cook over a low heat until softening.
Add in the chestnut mushrooms and over a medium heat fry until starting to brown.
Add in the madeira to the pan, stir well to combine and bubble for a minute or two.
Add the stock, cream and chicken back to the pan, stir in the mustard and cook over a medium heat for about 10 minutes to cook the chicken through.
Toss in the broccoli and cook for 5 minutes more to finish cooking.
Taste and adjust the seasoning if necessary.

Moroccan style chicken with chickpeas

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Moroccan Paprika Chicken with Chickpeas & Chorizo

This is perfect family food. Make a big batch and freeze half, Make it go further with rice or potatoes if you need to.

Serves 6
3 Tins chickpeas net weight 240g each
6 chicken breasts
2tbsp flour
2tsp paprika
1 large white onion
1tsp chopped garlic
30g chorizo thinly sliced
1tsp cumin seed
1tsp ras el hanout
1tsp paprika
500ml chicken or veg stock
(You will need an oven proof casserole or pot)
Mix the flour with 2tsp paprika on a large plate
Dust each of the chicken breasts in the flour mix and brown on both sides in a frying pan for about 4 minutes each side to brown.
Remove and set aside.
Over a medium heat add the onion and garlic to the pan over a medium heat until the onion is softening. Add a splash of water if needed.
Add the spices and cook for about 2 minutes then add in the drained chickpeas and the stock. Bring to the boil then turn down and add the chicken pieces, tucking into the mixture. Transfer to the oven (make sure your pot is oven proof) and cook for about 20 minutes until the chicken is cooked. Check the seasoning and adjust if needed then stir in some finely chopped parsley to serve.

Southern Style Mushroom Sliders

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Apart from the fact that this is a delicious recipe on its own, mushrooms are a great substitute for meat if you are vegan and are really good for you. Couple them with the amazing southern style sauce I have included here and you will be in heaven.

Serves 4

500g Portobello mushrooms sliced

1 red onion diced

1 quantity of southern style sauce (below)

1 tbsp oil

1tsp fresh thyme leaves

4 Brioche buns or 8 mini buns

Slaw and pickles to serve

Heat the oil over a medium heat and cook the onion until soft. Season and tip in the mushrooms and thyme leaves and cook until the mushrooms soften. Season then add 2tbsp of the southern style sauce and continue to cook until the mushrooms are completely soft. Taste and season as needed. Toast the brioche buns, top with the mushrooms across the buns and add a tbsp of sauce to each. Serve with slaw and pickles.

Southern style sauce

80ml Apple juice

80g Coconut palm sugar

Juice of half a clementine and the peel

1tsp smoky paprika

1tsp Yellow mustard

75g Ketchup

1 tsp Chipotle in adobo

1tbsp Worcester sauce (Or tamari or coconut aminos if you are vegan)

1tbsp balsamic vinegar

30ml Bourbon (Optional but delicious)

Add everything to a pot and heat over a medium heat stirring everything until the sugar is dissolved. Bring to the boil briefly then turn town and keep over a low heat until the sauce thickens. Remove the peel before decanting. The sauce will keep for at least a week in the fridge and is delicious with loads of meats or as a dipping sauce .

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