oliveoilandlemon

recipes for healthy living

Tag: protein

Cardamom and Honey Roasted Winter Veg with Chicken

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This is a very simple recipe which uses your favourite winter vegetables warmed with cardamom and honey and served with a cooked chicken breast. We are all busy and this is easy to organise and cooks quickly in the oven.

Serves 6

6 chicken breasts

200gr each of carrots, parsnips, celeriac, sweet potato each or other root vegetables of choice.

4 cardamom pods lightly crushed

2 tbsp each of honey and oil

Coarse sea salt and pepper

Oven at 200C

Coat the vegetables in a little olive oil and roast at 200deg for 30 minutes, turning at least twice.

Season the chicken and sprinkle over a little oil of choice.

After 10 minutes, add the chicken breasts to another tray in the oven and cook for about 20 minutes until thoroughly cooked.

Mix the oil, honey and cardamom and pour over the veggies, stirring well to ensure evenly spread and continue cooking for a further 15 – 20 minutes until lovely and golden. Season liberally with salt and pepper and transfer to warm serving dish to serve with the cooked chicken.

Serve with some greek style yoghurt mixed with chopped mint and a crushed garlic clove.

 

 

Waffles for Breakfast

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Pancakes don’t do it for me and I remain unimpressed by the pics of pancake piles which see to be everywhere. As an alternative I have been testing out new breakfast options especially for the weekend when you have more time to sit around and chat and enjoy a more leisurely breakfast. These are easy to prepare and will reheat happily in the toaster. They are gluten free and delicious !

Seed and Oat Waffles

Makes 6

60gr milled Flax Pumpkin and Sunflower seed mix

3tbsp oat flour or gf flour of choice

tsp baking powder

½ tsp salt

2 eggs and 2tbsp milk of choice

1tbsp melted butter or coconut oil

Oven at 170C

Whisk the dry ingredients together

Beat the eggs with the milk, add the melted oil. Pour into the dry and mix well until you have a smooth batter.

Pour into the waffle molds and bake for approximately 15 minutes until golden and cooked through.

Serve straight away or let cook and then toast when needed.

Serve with a poached or fried egg and some turkey rashers and sour cream.

Delicious and not a pancake in sight!

 

Baked Eggs with Chickpeas

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This is a delicious easy weekend brunch option or quick meal when everyone is hungry and you need to get food on the table quickly. This dish gives a great bang of protein from the eggs and chickpeas together with the goodness of the tomato sauce and a hint of heat.

Serves 4/6
Ingredients
2 tbsp rapeseed oil
1 medium onion, finely chopped
4 garlic cloves, peeled chopped and mashed
2 cans chickpeas rinsed and drained
2 teaspoons sweet paprika
1 teaspoon ground cumin
1/2 tsp cayenne
2/3 bottle of tomato passata (680g bottle)
Sea salt and freshly ground black pepper
1-2 eggs per person
Some sourdough loaf for dipping

Preheat oven to 170C.
Heat oil in a large ovenproof pan over medium-high heat. Add onion, garlic. Cook on a medium heat until onion is soft, about 8 minutes.
Add chickpeas, spices and cook for 2 minutes longer.
Add the tomato passata. Bring up to a gentle boil, reduce heat to medium-low, and simmer, stirring occasionally, until sauce thickens slightly, about 15 minutes.
Season to taste with salt and pepper.
Separate the chickpeas across a large oven proof dish. Crack eggs one at a time and place over sauce, spacing evenly apart. Transfer to oven and bake until whites are just set but yolks are still runny, 5–8 minutes.
If you have a real hungry bunch it works too, to just fry your eggs instead then,
sprinkle over a little more paprika and serve with bread for dipping.

Sumac and Lemon Spiced Lamb Chops with Chickpea Puree

sumac lamp chops

This spice mix works so well on the lamp chops and is perfect with the chickpea puree. It is a quick and easy meal for family and friends.

Serves 4

8 lamb chops
1/2 tsp sumac
1 tsp nigella seeds
Zest and juice of 1 lemon
1 tbsp cumin and coriander seeds
1 tbsp plain flour
3 tbsp oil separated
2 tbsp fresh mint chopped
2 tins chickpeas (reserve half tin liquid)
1 clove garlic peeled chopped and mashed
1 shallot finely chopped
2 tbsp of madeira (Optional)
1 small knob of butter

Dry toast the coriander and cumin seeds until fragrant. Tip into a mortar and pestle and grind.  Tip out into a flat dish, add the sumac, nigella, zest and plain flour and mix well.
Season your lamp chops and press each side into the spice mix and set aside for 30 minutes to develop the flavors.
Meanwhile , heat 1 tbsp oil in a pan and add the shallot and garlic and cook over a gentle heat until softened. Tip in the chickpeas and the reserved liquid and simmer for about 5 minutes over a gentle heat. Tip into a blender and blend well, adding the other tbsp of oil. Taste and season with salt and pepper as required. Tip into a pot and keep warm while you cook the chops.
Heat the oil and in batches, brown the chops well on both sides. IF you wish you can complete the cooking on the pan (medium is about 4-6 minutes depending on thickness) but I like to transfer to a hot oven to complete the cooking .
Deglaze the pan with 1 tbsp madeira, add lemon juice and 30ml water and a small knob of butter. Season and add the chopped mint.
Serve the chickpea mash with 2 chops and some of the pan sauce.

Easy and delicious!

Turkey Kebabs with Satay Sauce

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I’m a bit tired of red meat lately so its been all veggie dishes or fish and poultry. This one is really easy and quick for a perfect mid week meal. Turkey is a great meat- high in protein and pretty lean fat wise. Try get it cooked just perfectly as nothing worse than dry meat- if then worst happens the satay sauce will help!

This makes much more satay than  you will need but it keeps in the fridge for a few weeks and is lovely with lots of things as a dipping sauce. A few large spoons of it into some warmed coconut milk makes a delicious sauce also if you want to make turkey meat balls and cook them in that for an alternative.

For the Turkey Kebabs
400gr turkey mince – seek out free range or organic if affordable
1 tsp chopped red chilli
2 tbsp chopped fresh chives
2 tbsp chopped fresh coriander
1 spring onion finely chopped
1 tsp salt
Zest and juice of 1/2 lime
1 tsp honey

Mix everything together well and divide into 4 portions
With wet hands pick up one portion and mold around a metal skewer until it is like a sausage shape and the skewer is in the middle
Into the fridge for a few minutes to chill
Line a flat tray with foil and place the skewers onto it and cook under a hot grill turning regularly until they are done – about 10 minutes in total but if you are unsure cut in and check there is no pink or use a meat thermometer.
Serve with some rice and some satay sauce for dipping.

Satay Sauce
1 tbsp rapeseed oil
1 small onion finely diced
1/2 red pepper cored and diced or 1/2 cooked red pepper from a jar
1 tsp each of ginger and garlic paste
150ml coconut milk
100ml water
4oz crunchy peanut butter
2fl oz sweet chilli sauce
2fl oz soy sauce
2 tbsp kecap manis (if you have it)
2oz toasted peanuts

Heat oil in a medium pot, add the garlic, onion, pepper and ginger.
Cook over a low heat  for about 5 minutes
Add coconut milk, peanut butter, soy, chilli sauce, and water.
Stir well to combined, Bring to the boil and then gently simmer for about 10 minutes until it has thickened and reduced a little.  Blend with an immersion blender if you like it smooth. Any extra will keep in the fridge.

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