FAM­ILY DIET

The meals with this diet are per­fect for the whole fam­ily – de­li­cious, ous, fill­ing and healthy dishes that chil­dren and par­ents will both enjoy oy

YOU Best Diets - - Contents -

You and your fam­ily will love tuck­ing into th­ese hearty and healthy meals

SERVES 1

Prepa­ra­tion time:

10 min

Cook­ing time:

40 min

CHICKEN

2 chicken thighs,

skins re­moved

salt and freshly

ground black

pep­per

juice and zest

of ½ a lemon

2-3 gar­lic cloves,

crushed

5 ml (1 t) olive oil

VEG­ETA­BLES

125 ml (½ c) mixed

non-starch

veg­etable chunks

MASH

250 ml (2 c) diced

sweet potato and

but­ter­nut

salt and pep­per

a lit­tle milk

Pre­heat the oven to 190 °C and grease a roast­ing pan with non­stick spray. 1 Chicken Sea­son the chicken with salt and pep­per and place in the roast­ing pan. Pour over the lemon juice, zest, gar­lic and oil. Bake for about 40 min­utes un­til done but still juicy. 2 Veg­eta­bles Place the veg­eta­bles in a sep­a­rate dish and roast in the oven 20 min­utes be­fore the end of the chicken cook­ing time. 3 Mash Sea­son the sweet potato and but­ter­nut with salt and pep­per and steam un­til soft. Add the milk and mash. Serve with the chicken and veg­eta­bles.

COUS­COUS, BROC­COLI AND STEAK STRIPS

SERVES 1

Prepa­ra­tion time:

10 min

Cook­ing time:

5-10 min

COUS­COUS

250 ml (1 c)

veg­etable stock

250 ml (1 c)

whole­wheat

cous­cous

250 ml (1 c) broc­coli

flo­rets

STEAK

5 ml (1 t) each

pre­pared mus­tard

and Mar­mite

120 g minute steak

5 ml (1 t) oil

DRESS­ING

30 ml (2 T) lemon

juice

125 ml (½ c) plain

yo­ghurt

hand­ful chopped

pars­ley

mint leaves to

garnish

1 Cous­cous Bring the stock to the boil and pour over the cous­cous. Leave un­til swollen and fluff with a fork. 2 Just be­fore serv­ing, steam the broc­coli flo­rets un­til done and mix with the fluffed-up cous­cous. 3 Steak Mix the mus­tard and Mar­mite and spread over the steak. Fry in hot oil un­til browned on the out­side. Re­move from the pan and cut into strips. 4 Pile the steak on top of the cous­cous and broc­coli. 5 Dress­ing Mix the in­gre­di­ents and pour 5 ml (1 t) over the cous­cous. Sprin­kle some mint on top.

LEMON AND GAR­LIC CHICKEN THIGHS WITH VEG & BUT­TER­NUT AND SWEET POTATO MASH

STUFFED RED PEP­PERS

SERVES 1

Prepa­ra­tion time:

15 min

Cook­ing time:

30-40 min

2-3 red pep­pers

5 ml (1 t) oil

1 onion, chopped

2 gar­lic cloves,

crushed

120 g lean beef mince

salt and pep­per

250 ml (1 c) chopped

toma­toes

hand­ful chopped

fresh basil

250 ml (1 c) cooked

whole­wheat

cous­cous

125 ml ( ½ c) non­starch veg­etable salad to serve Pre­heat the oven to 180 °C.

1 Cut off the tops of the pep­pers, re­serve and re­move the pith.

2 Heat the oil and stir-fry the onion un­til soft. Add the gar­lic and beef mince and stir-fry un­til the meat is cooked but not browned.

3 Sea­son with salt and pep­per and add the chopped toma­toes. Sim­mer for 10 min­utes or un­til fra­grant. Add the basil.

4 Mix the cooked cous­cous with the mince mix­ture and spoon into the hol­lows in the pep­pers.

5 Cover with the re­served tops and bake for 15-20 min­utes or un­til done.

6 Serve the stuffed pep­pers with a salad of non-starch veg­eta­bles.

TOR­TILLA PIZ­ZAS

SERVES 1

Prepa­ra­tion time:

15 min

Cook­ing time:

7-10 min

2 small whole­wheat

or seed tor­tillas

250 ml (1 c) sun-

dried toma­toes

in vinai­grette,

finely chopped

30 g grated

moz­zarella

90-120 g ham, lean

ba­con or chicken,

cut into strips

30 ml (2 T) diced

red pep­pers

125 ml (½ c) mixed

mush­rooms, sliced 30 ml (2 T) thinly

sliced red onions 30 ml (2 T) black

olives, pit­ted a few fresh basil or

rocket leaves 250 ml (1 c) chopped cu­cum­ber and fresh tomato salsa to serve

Pre­heat the oven to 230 °C. 1 Put the tor­tillas on a bak­ing sheet and scat­ter the sun­dried toma­toes and moz­zarella cheese on top.

2 Ar­range the meat, red pep­pers, mush­rooms, onions and olives on top and bake un­til the cheese has melted. 3 Sprin­kle the basil or rocket on top and serve with the salsa. Try other healthy pizza top­pings such as as­para­gus, smoked trout and beet­root.

CHICKEN BURGER WITH MUSH­ROOM “BUN”

SERVES 1

Prepa­ra­tion time:

10 min

Cook­ing time:

20 min

CHICKEN

120 g chicken breast

fil­let, flat­tened

slightly

salt and pep­per

5 ml (1 t) each

Mar­mite and who-

le­grain mus­tard

5 ml olive oil

VEG­ETA­BLES

1 thick tomato slice

1 large brown

mush­room

POTA­TOES

9 potato wedges

TO AS­SEM­BLE

80 ml (¹⁄ ₃ c) let­tuce

30 ml (2 T) chopped

onion

½ chilli, finely

chopped TO SERVE baby toma­toes bal­samic vine­gar chopped fresh

co­rian­der

1 Chicken Lightly sea­son the chicken with salt and pep­per. Mix the Mar­mite and mus­tard and spread over the chicken. 2 Heat the oil in a pan and fry the chicken un­til brown on the out­side. Cover, re­duce the heat and cook un­til just done. Re­move from the pan. 3 Veg­eta­bles Fry the tomato slice in the same pan un­til lightly browned. 4 Fry the mush­room in the same pan un­til cooked.

5 Pota­toes Ar­range the potato wedges on a bak­ing sheet, grease with non­stick spray and sea­son with salt and pep­per. Roast in the oven at 200 °C un­til just done and crisp. 6 To as­sem­ble Trans­fer the mush­room to a plate, pile the let­tuce on top, fol­lowed by the tomato slice and chicken breast. Scat­ter the chopped onion and chilli on top. 7 To serve Sprin­kle a lit­tle bal­samic vine­gar and co­rian­der over the baby toma­toes. Serve with the open burger and the wedges.

CHICKEN KE­BABS WITH A MEALIE, GAR­LIC BREAD AND SALAD

SERVES 1

Prepa­ra­tion time:

10 min

Cook­ing time:

10 min

KE­BABS

1 large chicken

breast, cubed

salt and pep­per

1 each red and

yel­low pep­per,

cubed

10 ml (2 t)

whole­grain

mus­tard

TO SERVE

1 roasted mealie

250 ml (1 c) green salad with 30 g toasted pump­kin seeds 1 slice gar­lic bread

1 Ke­babs Sea­son the chicken pieces with salt and pep­per and thread onto two wooden skew­ers, al­ter­nat­ing with the pep­per cubes. 2 Brush the ke­babs with the whole­grain mus­tard. 3 Cook in a cast-iron pan or over medium coals un­til just done and still juicy.

4 To serve Serve the ke­bab with the roasted mealie, salad and gar­lic bread. Soak wooden skew­ers in wa­ter be­fore us­ing. This will pre­vent them burn­ing on the fire if braai­ing.

CHICKEN QUE­SADILLA

SERVES 1

Prepa­ra­tion time:

10 min

Cook­ing time:

15 min

FILL­ING

90 g chicken

salt, pep­per and

lemon zest to

taste

1 gar­lic clove,

crushed

60 ml (¼ c)

spinach

250 ml (1 c)

tomato purée

TO AS­SEM­BLE 1 tor­tilla 30 g cot­tage cheese

60 ml (¼ c) shred-

ded let­tuce

¼ av­o­cado, mashed

1 Fill­ing Sea­son the chicken with salt, pep­per and lemon zest. Scat­ter the gar­lic over, add the spinach and tomato purée and sim­mer the chicken in a pan un­til cooked. 2 Shred the cooked chicken with two forks. 3 To as­sem­ble Heat the tor­tilla and spoon the chicken on one half.

4 Spoon the cot­tage cheese and shred­ded let­tuce on top and close. 5 Spoon the av­o­cado on top and sea­son with salt and pep­per.

PORK AND VEG STIR-FRY

SERVES 1

Prepa­ra­tion time:

10 min

Cook­ing time:

15 min

5 ml (1 t) olive oil

90 g pork strips

5 ml (1 t) honey

5 ml (1 t) soy sauce

plus a dash more

to sea­son

lemon juice

60 ml (¼ c) each

broc­coli and

cau­li­flower, bro­ken

into flo­rets, and

cab­bage, and red

pep­per, cut into

strips

125 ml (½ c) cooked

rice

fresh co­rian­der to

garnish

1 Heat the olive oil and stir-fry the pork strips un­til just done. 2 Add the honey, soy sauce and a dash of lemon juice. Stir through and re­move from the pan. 3 Stir-fry the veg­eta­bles in the pan un­til just soft. Add the cooked rice and sea­son with the ex­tra soy sauce. 4 Spoon the rice and veg­etable mix­ture into a bowl and pile the pork strips on top. Garnish with a lit­tle fresh co­rian­der.

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