Combine ground chicken, diced apple, and dry spices in a small bowl. Add in the minced onion and apple juice and mix thoroughly. Form into 2-3 round patties and fry in chicken broth until fully cooked and lightly brown. Deglaze periodically with a little water to intensify the flavors and keep the patties moist.
Makes 1 serving (1 protein, 1 fruit, 1 Melba toast)
¼ teaspoon curry powder or to taste Dash of garlic powder
Dash of onion powder
Dash of cayenne pepper
Dash of cinnamon
Dash of turmeric
Stevia to taste
In small saucepan lightly sauté chicken in lemon juice until lightly brown, add ¼ cup water and spices. Stir well and simmer over low heat until liquid reduces to form a sauce and chicken is cooked well. Add water as needed to create the consistency you want. Chill, add chopped apple and celery or omit the celery and serve over a green salad.
These versatile zucchini fritters are so quick and easy it is worth cooking up a bigger batch. They’re so handy for breakfast served just on their own. Total Time 6 minutes Servings 2
2 cup zucchini grated
3 free range eggs
½ tbsp coconut oil for cooking
½ tsp nutmeg
1 flat tsp sodium fre chicken stock powder
Roast Red Pepper relish
2 large red red peppers
2 cloves garlic crushed
1 onion chopped finely
1 tsp grated ginger
½ tsp himalayan pink sea salt
½ tsp stevia
1 cup apple cider vinegar
In a bowl combine the zucchini, eggs, nutmeg, stock powder and ground pepper. Stir until well mixed.
Heat oil in a large non stick frying pan over a high heat. Mould the mix into balls, drop into the pan and press flat, then reduce heat to medium. When brown on one side turn over and cook other side.
Serve topped with roasted red pepper relish.
Remove the seed and core from the red peppers. Place under a hot grill until the skin starts to blister and blackens slightly. Then remove and wrap individually in cling wrap and leave for several minutes to ‘sweat’. Unwrap and peel the skin off the peppers, then chop the flesh. Add this to a sauce pan with all the other ingredients. Bring to the boil and cook for 30 minutes, or until a chutney-like consistency is reached. Check taste – if not sweet enough you may need to add a little more Stevia powderstir well. Pour into sterilised containers, seal and refrigerate.
If you have time though you could add a couple of rashers of smoked turkey or chicken to make a really scrumptious breakfast. For lunch they are your protein source, just add a green salad.For another quick change add some roasted vegetables and the humble zucchini fritter becomes a great dinner. The roasted red pepper relish can be made in larger batches and kept in the fridge. If time is your challenge you can buy relish, just check the sugar content.Cooking and preparation time: fritters (6 minutes) – relish (45 minutes)
Put on a pot of water so it will be boiling by the time you are ready to cook them.
Prepare your mise en place of the listed ingredients.
Heat up a 14-inch non-stick saute pan add 1 tsp extra coconu oil. Saute the meat until it starts browning on both sides then add the onion saute until softened. Add the garlic and ginger and stir in the sesame seeds. Add the chicken broth and soy sauce bring it up to a high simmer and add the prepped Magic Noodles as described below. Sprinkle with chili flake and stir some more. Ad entire mixture to bowl and serve hot.
Prep the Magic Noodles (boil for 1 minute, then drained, rinsed and pat dry)
Marinate beef in vinegar, broth and spices. After marinating, arrange it on skewers with onion petals and apple. Barbecue until cooked through, basting frequently with the remaining marinade. Heat the remaining marinade until thick and use it as a dipping sauce.
15 ml – 20 ml (3 tsp – 4 tsp) finely grated lemon rind
Step 1: Heat oil in a pot. Sauté onion.
Step 2: Add meat and fry.
Step 3: Add, garlic, raisins, curry powder, cumin, turmeric and salt. Sauté for 2 minutes.
Step 4: Stir in chutney. Generously season with black pepper.
Step 5: Spoon into greased ovenproof round dish round: (25 cm – 26 cm in diameter) or rectangular dish (20 cm x 28 cm) with sides about 5 cm high. Roughly smooth the surface. Sprinkle with grated lemon rind.
Savoury custard topping:
190 ml (¾ cup) low-fat milk
3 extra large eggs
1 ml (¼ tsp) salt
milled black pepper to taste
just a pinch of nutmeg
a few dried bay leaves or fresh lemon leaves
Step 1: Beat milk, eggs, salt, black pepper and nutmeg together. Pour over meat mixture.
Step 2: Tuck bay or lemon leaves into meat.
Step 3: Bake (uncovered) in preheated oven at 190ºC for 30 – 35 minutes, or until custard in the centre has just set. Serve hot.
INGREDIENTS VEGETABLES 2 cups roughly chopped fennel bulb 1 cup roughly chopped green pepper 1 cup roughly chopped red pepper 2 tsp freshly minced garlic salt to taste 1/4 tsp black pepper
CHICKEN SAUSAGE 100 gms ground chicken salt to taste 1/2 tsp black pepper 1 tsp freshly chopped basil 1 tsp dijon mustard 1 tsp freshly chopped sage 2 tsp fennel seed ground fine
Preheat oven to 180 degrees.
In a large bowl, stir together fennel, peppers, garlic, salt and pepper. Add mixture to a rimmed baking sheet lined with parchment paper. Roast for 10-20 min until vegetables are crisp-tender.
While the vegetables are cooking, heat a medium skillet over medium-high heat. Once hot, add chicken, cooking for approx. 5 to 6 min, breaking it up into crumbles as it cooks. Stir in basil, Dijon mustard and sage. Remove from heat.
Add sausage to the roasted vegetables in a large serving dish. Serve immediately.