This chef makes it delicious
Too much sweetness over the long weekend? Vickie de Beer, previous winner of the Sunday Times Cookbook of the Year for her first cookbook, The Low Carb Solution for Diabetics, has now published Low-Carb Express. She shares two quick supper solutions, her favourite gadgets and insight into why a no carb/low carb lifestyle is close to her heart
ONE-PAN GREEK CHICKEN Serves 4
Greek food is naturally low in carbs, as well as being fresh and nutritious. I love the flavours – they marry so well.
8 chicken thighs, deboned and skinless, quartered Salt to taste
30ml (2 tbsp) extra-virgin olive oil
Grated zest and juice of 1 lemon
1 onion, chopped
2 garlic cloves, crushed
10ml (2 tsp) dried origanum
2 x 400g cans Italian chopped tomatoes
100g feta, crumbled
100g pitted kalamata olives
A handful of fresh origanum and basil
1. Heat a large frying pan over high heat.
2. Place the chicken pieces in a bowl and season with salt. Add the olive oil, lemon zest and lemon juice and mix through.
3. Add the chicken to the pan and cook for 5 minutes on all sides.
4. Add the onion, garlic and dried origanum to the chicken in the pan and cook for 2 minutes.
5. Add the tomatoes and stir through. Season lightly with salt and simmer for 4 minutes.
6. Sprinkle over the feta and olives and simmer for a further 2 minutes. 7. Serve warm topped with fresh origanum and basil.
● You can substitute the chicken thighs with chicken fillets.
● Add a cinnamon stick for an even more authentic Greek flavour, but remember to remove it before serving.
● Add a chopped green chilli for extra zing.
CREAMY FISH CHOWDER Serves 4
You will not find an easier recipe for seafood than this. I learnt it from Darina Allen at her cooking school in Ireland.
1 onion, quartered
1 celery stick
1 garlic clove
30ml (2 tbsp) butter
Grated zest of 1 lemon
125ml (½ cup) white wine
375ml (1½ cups) cream
300 naturally smoked fish fillets such as haddock, snoek or salmon 150g prawns, cleaned
400g sustainable white fish fillets such as hake
Salt and freshly ground black pepper to taste
A handful of fresh flat-leaf parsley, chopped 1. Heat a large, deep frying pan or medium saucepan over medium to high heat.
2. Place the onion, celery and garlic in the bowl of a food processor and quickly pulse until roughly chopped.
3. Add the butter and lemon zest to the pan, followed by the chopped vegetables. Cook for 3 minutes.
4. Reduce the heat to medium and add the wine and cream. Simmer for 3 minutes.
5. Add the smoked fish, prawns and white fish to the pan, cover with a lid and simmer for 7 minutes or until the seafood is cooked.
6. Season well with salt and black pepper and sprinkle over the parsley before serving.
● Buy cleaned or cooked prawns to save time.
● Add a handful of cleaned mussels to the soup when you add the fish.
● Discard any unopened mussels before serving.
● Substitute the cream with coconut cream if you do not eat dairy.