3 skinless chicken breasts, cut in large chunks
1 onion, cut in chunks
4 garlic cloves, chopped
2 teaspoons harissa
2 carrots, sliced thickly
1 red capsicum, sliced thickly
4 pieces preserved lemon, sliced finely
400g can chick peas
500 ml reduced salt chicken stock
1 punnet cherry tomatoes
3 tablespoons finely chopped coriander or parsley
In a large casserole dish place chicken, onion, garlic, harissa, carrots, capsicum, preserved lemon, chickpeas and stock. Bake in oven at 170C for 1 hour or simmer on stove for 1 hour. Remove lid, add tomatoes and cook a further 20 minutes.Stir through coriander just before serving.Serve with couscous.
1.5 cups couscous
1.5 cups water or stock
1/3 cup currants
1/3 cup toasted almonds, chopped
2 tablespoons finely chopped coriander or mint
Place couscous in a bowl. Add boiling water or stock. Stand for a few minutes. Fluff up with a fork. Add currants, almonds and coriander or mint.
These bran muffins (adapted from a recipe by Alison Holst) are super filling – a great snack when you are trying to control your weight. Enjoy these muffins with a cup of tea but don’t expect to absorb any iron – both bran and tea bind iron and reduce its absorption. If you are concerned about iron, keep these for in between meals. I like to use up any over-ripe bananas in this recipe. Mash 1 or 2 and throw them in!
2 cups wheat bran
1/2 cup flour
Date scones are quick and easy but not exactly nutritious. Too bad! Ever heard the saying, “A problem shared is a problem halved”? What could be better for your emotional health than sharing your thoughts, feelings and frustrations with a good friend, a date scone and a cup of tea!
3 cups flour
4 teaspoons baking powder
40-50g butter (I use dairy spread: half butter, half canola oil)
1/2 cup dates, chopped
1 – 1.5 cups reduced fat milk
Mix flour and baking powder. Rub in butter. Add dates. Stirring with a knife, add enough milk to make a dough. Pat out on a floured board to about 3-4 cm thick. Cut into squares. Place on greased oven tray. Brush with a little milk (the sugar in the milk caramelises to make the tops go golden). Bake at 210C for 10-15 minutes. To check if they are cooked, tap the bottom; they should sound hollow.
These pancakes are super-healthy and filling. Nutritionally similar to porridge but much more fun! We love them with maple or golden syrup and if there are any left-overs I pack them in the school lunch-box.
1 cup rolled oats
1 cup reduced fat milk
2-3 tablespoons wheat germ
1/3 cup sugar
1 banana, mashed
1/2 cup flour
2 teaspoons baking powder
Soak rolled oats, milk and wheat germ for a few minutes. Drop in egg and whisk with a fork. Mix in sugar and banana. Lastly mix in flour and baking powder. The mix should be thicker than pancake batter. Heat a non-stick fry-pan. Drop a generous tablespoon of mix for each pancake and cook each side until golden.