Healthy Family, Happy Family
Page 18
In the last 5 minutes of cooking, add the beans to the top of the paella and cover with the lid. Cook for 5 minutes. Stir in the parsley before serving.
NOTES
If it’s within your budget (and you have access to fresh seafood), add 10 raw/green prawns (shrimp) to the pot in the last 10 minutes of cooking.
V&Vn: skip the chicken and use vegetable stock plus 500g (1lb) kent pumpkin (peeled, seeded and diced) and 2–3 tablespoons of toasted pine nuts.
GF: use gluten-free stock.
Chicken and Apple Curry
Serves 4 (2 adults and 2 children); preparation time 10 minutes, cooking time 25 minutes
This tasty curry has been approved by my anti-spice daughter. Maybe it’s the mild, sweet flavour, the cancer-protective flavonoids or the secret ingredients (apple and fresh coriander) that make it necessary to hide the leftovers of this fabulous dish.
extra virgin olive oil
1 large onion, chopped
2 teaspoons minced garlic
2 teaspoons freshly grated ginger (see ‘Grating ginger’)
2 medium carrots, diced
1 tablespoon mild yellow curry powder
1⁄2 bunch coriander (cilantro), including stems and roots
2 handfuls cauliflower, finely chopped
1 large green apple, peeled and thinly chopped 1 cup light coconut cream
2 cups water
2 teaspoons powdered vegetable stock
500g (1lb) cooked skinless chicken, chopped (1⁄2 quality barbecued chicken or leftovers from Easy Roast Chicken)
1 1⁄2 cups basmati rice
Heat a splash of extra virgin olive oil in a large, deep saucepan or wok and sauté the onion, garlic, ginger, carrots and curry powder for 2 minutes.
Thoroughly wash the coriander, including the roots and finely chop the roots (saving the leaves for later), and add them to the pan and stir-fry for 1 minute. Add the cauliflower, apple, coconut cream, water and stock powder, bring to the boil on high heat then reduce heat and simmer on low for 10 minutes, or until vegetables are soft, stirring occasionally.
Meanwhile, bring a medium saucepan of water to the boil, reduce heat and add the rice. Simmer for 10 minutes. Remove from the heat and strain the rice.
Remove the curry from the heat and stir in the coriander leaves. Serve on a bed of rice.
Marinated Chicken Legs with Crispy Roast Potatoes
Serves 4 (2 adults and 2 children); preparation time 15 minutes, cooking time 1 1⁄2 hours, preheat oven for 30 minutes
Well worth the wait, this dish is a balanced meal that’s bursting with flavour. Checking regularly and basting often is the key to making this dish impressive. Serve with a salad of your choice, such as Strawberry Bomb Salad.
8–10 chicken legs (drumsticks)
Honey Soy Marinade
10 new potatoes
extra virgin olive oil
large sprig fresh rosemary
iodised rock salt (do not grind it)
Half an hour before cooking dinner, preheat the oven to 200°C (400°F). Remove the skin from the chicken legs: using paper towels or a clean tea towel, hold the loose skin at the large end of the chicken leg and peel/pull it back off towards the end of the bone. This should be quick and easy to do. Place the chicken in a large, flattish bowl or use a plate then generously pour on most of the marinade. Place in the refrigerator and allow to marinate for 1 hour if possible. (This recipe allows 30 minutes marinating time if cooking the potatoes straightaway.)
Meanwhile, scrub the potatoes, cut in half or into wedges if the potatoes are bigger (smaller pieces will reduce cooking time). Then place the potato pieces into a bowl, drizzle with olive oil (not too much) and toss. Line a baking tray with baking paper, then place the potatoes on the tray. Do not let the potatoes sit in oil. Finely chop the rosemary and sprinkle on top. Sprinkle on a little rock salt. Place the potatoes in the oven while the chicken is marinating and cook for 30 minutes (you will cook them for approximately 1 1⁄2 hours total).
Place the chicken into a medium baking dish and pour over any marinade left in the marinating bowl, and baste the top side the chicken legs. Important: ensure the dish is not too big as you want the marinade to sit with the chicken and not spread out as it will dry out and burn if spread too thinly. Place the dish into the oven and cook for 20 minutes (you will cook the chicken for approximately 60 minutes).
Meanwhile, make a salad of your choice. Then turn over the chicken and baste again. Also toss around the potatoes to promote even browning. Cook for another 20 minutes, basting the chicken again in between this time, and moving the potatoes around.
Check to see if the chicken is cooked to your liking—it should not be overly pink and no red blood should be visible near the bone. Cook for longer if necessary. If the potatoes aren’t crispy and golden by the time the chicken is cooked, turn up the oven to 220°C (450°F) and cook a further 10 minutes. (Thanks Annie Bloom for this recipe.)
NOTES
To speed up the cooking time, see Easy Marinated Chicken recipe below.
Easy Marinated Chicken
Serves 4 (2 adults and 2 children); preparation time 10 minutes, cooking time 20–30 minutes, 30 minutes marinating time (or marinate overnight)
Basting often is the key to making this dish impressive. Serve with a salad such as Tasty Spinach Salad.
6–8 chicken thigh fillets
Honey Soy Marinade
10 new potatoes
extra virgin olive oil
2 cloves garlic, minced (optional)
1 teaspoon freshly chopped rosemary (optional)
Half an hour before cooking dinner, preheat the oven to 200°C (400°F).
Place the chicken in a large, flattish bowl or on a plate and generously brush and pour on some of the marinade (this marinade is enough for 2–3 meals so do not use it all at once). Place in the refrigerator and allow to marinate for 30 minutes (or overnight the day before). If you don’t have time you can cook it now.
Next, make a salad of your choice, such as Tasty Spinach Salad.
Place the chicken into a baking dish and baste, using a pastry brush, with marinade. (Reserve the leftover marinade that the chicken has been sitting in.) Tip: roll up the chicken thigh pieces for cooking so they do not cook too quickly (to slow down the cooking time enough to develop a deeply marinated golden colour). Place the dish into the oven and cook for 20 minutes, basting every 5 minutes. It will take longer to cook if you have not preheated the oven for at least 20 minutes. Turn over the chicken after 15 minutes and baste again. Cook for longer if required.
Meanwhile, scrub the potatoes, cut in half or wedges if the potatoes are bigger (smaller pieces will reduce cooking time). Place them in a steamer and steam for 10 minutes or until just soft (you can microwave them if preferred). Transfer the potatoes to a frying pan with a splash of extra virgin olive oil (add minced garlic and freshly chopped rosemary if available). Sprinkle on a little rock salt and sauté the potatoes for 10 minutes or until golden.
Main meals: vegetarian
Q: How do you fix a broken tomato?
A: With tomato paste.
Rainbow Fried Rice (Nasi Goreng) (GF, EP, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 15 minutes, cooking time 20 minutes
A rainbow of antioxidant-rich ingredients and the goodness of eggs make this a nutritious and energising meal. Bean sprouts add a crispness that makes this recipe shine. See notes.
2 cups basmati rice
4 eggs
extra virgin olive oil
1 red onion, diced
2–3 cloves garlic, minced
1 teaspoon grated fresh ginger
2 heaped handfuls button mushrooms, washed thoroughly and sliced
3–4 spring onions (scallions), ends trimmed and chopped, including green parts
1x310g (11oz) can corn kernels, drained and rinsed
cup frozen peas, thawed 1 small red capsicum (pepper), diced
&nbs
p; 2 handfuls bean sprouts
1–2 tablespoons salt reduced tamari or soy sauce
First, cook the rice using the absorption method: rinse the rice in running water, then place in a saucepan with 4 cups of water. Bring to the boil and then reduce heat and simmer on low for 7 minutes or until the rice boils dry. Check the rice regularly while cooking to make sure it does not burn at the bottom. Once the water has been absorbed, switch off the heat, stir and cover with a lid for another 3–5 minutes. Then remove the rice and spread out on a large tray to air dry for 10+minutes (while you prepare the other ingredients).
Next, crack the eggs into a bowl and whisk with a fork. Then heat a splash of olive oil in a large non-stick frying pan or wok on medium heat and cook the eggs—the egg will look a bit like a flat pancake or crepe when cooking. Flip the egg pancake after 1 minute and briefly cook the second side. Try to avoid browning the egg, just cook until firm. Remove and cut the egg into 3cm (1in) strips and set aside.
To the same frying pan add the onions, garlic, ginger, mushrooms and spring onions and sauté for 1–2 minutes. Then add the cooked rice, corn kernels, thawed peas and capsicum and cook for 5–10 minutes until evenly heated, mixing occasionally. Then stir in the egg, bean sprouts and tamari sauce.
NOTES
Vegan: omit the egg and use diced, firm tofu—marinate it for at least 10 minutes in tamari sauce.
EP: forget using the ingredients listed—you will need to use egg, basmati rice, rice bran oil for frying, garlic, spring onions, finely chopped celery, bean sprouts and green beans. Do not use tamari sauce, just season with sea salt.
Sunshine Soup with Dipping Sticks (GF, EP, V&Vn)
Serves 4 (2 adults and 2 children) for 2 dinners; preparation time 15 minutes, cooking time 35 minutes
This easy-to-prepare soup is rich in skin-loving minerals and it tastes absolutely lovely. The secret ingredient is Thai red curry paste although it’s not a spicy soup, making it ideal for children. See notes.
extra virgin olive oil
2 large brown onions, peeled and diced
3 cloves garlic, minced
1 1⁄2 tablespoons Thai red curry paste (see notes)
3⁄4 cup dried red lentils
6 cups water
2 heaped teaspoons quality powdered vegetable stock
4 medium sweet potatoes, peeled and diced
8 slices sourdough or grainy bread
In a large saucepan, heat a splash of olive oil on medium heat and sauté the onion for 1 minute. Add the garlic and curry paste and cook for a further 1–2 minutes until fragrant.
Prepare the dried lentils by rinsing them thoroughly in a large bowl of water, then drain them and then remove the discoloured ones. Then add them to the saucepan along with the water, powdered stock and sweet potato, mix and bring to the boil. Reduce heat to low and simmer for 30 minutes. Remove the saucepan from the heat and allow the soup to cool for 5 minutes.
Meanwhile, toast the bread and drizzle with a little olive oil, or spread sparingly with butter or Parsley Pesto. Cut each piece of toast into approximately 4 dipping sticks.
Using a blender or food processor, blend the soup in batches to make a smooth soup. Add another 1⁄2 cup or more of water if necessary. Serve in bowls and, if desired, top with chopped fresh herbs such as coriander or parsley.
NOTES
V&Vn: If you’re vegetarian, check the ingredients of Thai red curry paste before buying, as some contain dried shrimp.
If you want to make it spicy, add a little more curry paste (1 tablespoon).
GF: use gluten-free powdered stock and curry paste.
EP: leave out the red curry paste and, if non-vegetarian, use 6 or 7 cups of Homemade Chicken Broth instead of the water and powdered stock.
New Potato and Leek Soup (EP, GF, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 15 minutes, cooking time 25 minutes
A creamy favourite that has two new additions—new potatoes that are lower GI than their big brothers and lentils for protein and added mineral oomph.
1⁄2 cup dried red lentils
extra virgin olive oil
2 medium leeks, green parts removed, halved, washed and sliced
1 brown onion, peeled and diced
3 cloves garlic, minced
4 cups water
2 heaped teaspoons powdered vegetable stock
12 new potatoes, peeled and roughly chopped
small handful (1⁄4 cup) flat-leaf parsley
wholegrain or sourdough bread (optional)
First, prepare the dried lentils by rinsing them thoroughly in a large bowl of water, then strain them and remove the discoloured ones. Set aside. In a stockpot or very large saucepan, heat a splash of olive oil on medium heat and lightly fry the leeks and onion for 5 minutes or until softened. Then add the garlic and sauté briefly.
Now add to the saucepan the lentils, water, powdered stock and potatoes and mix. Cover and bring to the boil. Reduce heat to low and simmer for 20 minutes or until potatoes and lentils are soft, stirring occasionally. Remove from the heat and allow to cool for 5 minutes.
Meanwhile, wash the parsley and shake off the excess water. Finely chop the leaves and discard the stems. Add the shredded parsley to the soup.
Toast the bread and top with a drizzle of olive oil or a scrape of butter or Parsley Pesto. Cut into dipping sticks.
One batch at a time, process the soup in a blender or food processor until smooth. Serve with the dipping sticks.
NOTES
EP: use rice bran oil instead of olive oil and preferably use either a sprinkling of sea salt or, if non-vegetarian, 4 cups of Homemade Chicken Broth instead of the water and powdered stock.
GF: Use gluten-free powdered stock or, if non-vegetarian, use Homemade Chicken Broth instead of the water and powdered stock. Omit the wheat bread.
Lychee Red Curry (GF, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 10 minutes, cooking time 10 minutes
The water chestnuts give this meal a fabulous crunch and using light coconut cream (instead of light coconut milk) makes it a milder-tasting curry for the kids.
1 1⁄2 cups basmati rice (see notes)
extra virgin olive oil
1 1⁄2 tablespoons mild Thai red curry paste (adjust to taste)
3 heaped handfuls button mushrooms, washed, stems trimmed
2 large handfuls green beans, ends trimmed, sliced on the diagonal
1 medium red capsicum (pepper), core and seeds removed, cubed
200ml (6 1⁄2fl oz) light coconut cream
1⁄4 cup water
1 teaspoon quality powdered vegetable stock
1x225g (8oz) can sliced water chestnuts, drained
1x565g (1 1⁄4lb) can lychees, drained
Bring a saucepan of water to the boil and cook the rice for 10 minutes (do a larger batch if desired and then freeze the leftovers). Drain and set aside.
Meanwhile, heat a splash of olive oil in a wok or large non-stick frying pan and cook the curry paste on low heat for 1 minute until fragrant. Add the mushrooms, beans, capsicum, coconut cream, water, stock powder, water chestnuts and lychees and mix. Simmer gently for 5 minutes, until the beans soften. Serve on a bed of rice. (Thanks Sue Tierney for this modified recipe.)
NOTES
This makes a great fish dish: use 1 large piece of boneless white fish such as flathead, diced. Then roll the fish in brown rice flour and lightly fry the pieces for 2 minutes (before cooking the curry paste). Do not overcook the fish or it will go mushy.
If you are following Menu 4, cook 3 cups of basmati rice in plenty of water and freeze leftovers in meal-sized portions in plastic zip lock bags.
Young children might prefer their dinner served without the liquid part of the curry—just the beans and other ingredients picked out and served on a plain bed of rice. If children don’t like lychees, try pineapple pieces next time.
Store the jar of leftover Thai red curry paste in the
freezer—it’s easy to scrape out the frozen paste with a spoon whenever you need it. Freeze the remaining coconut cream in a labelled jar. And if vegetarian, don’t forget to check the ingredients of curry paste before buying, as some contain dried shrimp.
Soba Noodles (EP, GF, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 14 minutes, cooking time 6 minutes
Soba noodles are delicious buckwheat noodles. If you’re not vegetarian you can serve this meal with chicken or fish, or have it on its own.
300g (10 1⁄2oz) soba noodles