HEALTHY-CHEF

Really good food...that's really good for you!

Chicken katsu curry

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Chicken katsu curry
 
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A wagamamas special one of my daughter's is mildly obsessed by. Having googled the recipe I realised with a few tweaks here and there it was a well balanced, nutritional meal, just don't go mad on the sauce! It scored top marks from said daughter, though she wasn't prepared to commit to whose dish she preferred the most!
Recipe type: Main
Cuisine: Japanese
Serves: 6 people
Ingredients
  • 100g unrefined flour, seasoned with lots of sea salt and
  • pepper
  • 1 free-range egg, beaten lightly
  • 200g Japanese panko breadcrumbs
  • 6 boneless skinless free range chicken breasts
  • 100ml coconut oil
  • steamed rice and salad to serve
  • For the curry sauce
  • 1 tablespoon coconut oil
  • 1 onion, peeled and chopped
  • 5 whole garlic cloves, peeled
  • 2 carrots, peeled and chopped
  • 2 tablespoons unrefined flour
  • 1 tablespoon medium curry powder
  • 600ml homemade/good quality chicken stock
  • 2 teaspoons raw honey
  • 1 tablespoon tamari sauce (healthy soy sauce alternative)
  • 1 bay leaf
  • half a teaspoon garam masala
Instructions
  1. Preheat oven to 375F
  2. To make the sauce
  3. heat the oil in a small pan.
  4. Add the onion and garlic and sauté for 2 minutes, then throw in the carrots and sweat slowly for 10 minutes with the lid on, giving the odd stir, until softened and starting to caramelise.
  5. Stir in the flour and curry powder and cook for a minute.
  6. Slowly pour in the stock until combined (do this gradually to avoid getting lumps).
  7. Add the honey, tamari sauce and bay leaf and bring to the boil, then reduce the heat and simmer for 20 minutes, so the sauce thickens but is still of pouring consistency.
  8. Add the garam masala,
  9. Pour the sauce into a liquidiser/food processor and pulse for 1-2 minutes until you have a smooth velvety sauce.
  10. For the chicken.
  11. Put the seasoned flour, egg and breadcrumbs on separate plates.
  12. Coat the chicken in the flour, then dip into the egg and finally into the breadcrumbs.
  13. Heat the coconut oil in a frying pan and fry the breaded chicken breasts for 2-3 minutes on each side, or until golden. Remove from the pan and place onto a baking sheet into the preheated oven for 15 minutes, or until cooked through.
  14. Slice the chicken diagonally and serve with the sauce drizzled over, steamed rice and salad.

 

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Omelette

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Omelette
 
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Omelettes are so versatile you can literally make them with as many or few ingredients as you like! If you are really keen on egg white omelette you can make this recipe purely with egg whites, I recommend a minimum of 6 to make a decent sized omelette.
Recipe type: Main
Serves: 1 person
Ingredients
  • 4 egg whites
  • 2 egg yolks
  • 50g grated cheese, your preference
  • Sea salt and freshly milled pepper
  • Optional extras:-
  • ½ a small red onion,grated
  • handful of organic spinach leaves
Instructions
  1. Whisk the egg whites and yolks in a bowl and season
  2. Heat a non-stick heavy boomed frying pan/omelette pan over a high flame and add ½ tbsp of coconut oil
  3. Pour in the egg batter and reduce the heat to medium
  4. Allow the omelette to cook for approximately 1 min, then sprinkle the cheese, and any other choose toppings, evenly over the omelette.
  5. Transfer to a pre-heated grill (broil) and grill the topside of the omelette for approximately 1 minute, until the omelette has set and the cheese is bubbling.
  6. Turn out onto a warmed serving plate.

 

 

 

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Coconut Chicken Curry

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Coconut Chicken Curry
 
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A quick, comforting curry perfect Sunday supper!
Recipe type: Main
Cuisine: Indian
Serves: 6
Ingredients
  • 1 tbsp coconut oil
  • 1 onion, finely chopped
  • 2 garlic cloves, crushed
  • 2cm piece root ginger, grated
  • 750g lean boneless chicken breasts, cut into 4cm pieces
  • 2tsp ground coriander
  • 1 small cinnamon stick
  • Salt and freshly ground black pepper
  • 50g block coconut, grated
  • 150ml coconut milk/cream
  • 150ml good quality/homemade vegetable/chicken stock
  • 2tbsp freshly chopped parsley
Instructions
  1. Melt the coconut oil in a frying pan, gently fry the onion, garlic and ginger for 5 mins to soften but not brown.
  2. Add the chicken, ground coriander, cinnamon and cook, stirring, for 10 mins until lightly browned all over.
  3. Mix in the coconut then add the coconut milk/cream. 150ml water to just cover the chicken. Simmer gently for about 15 mins until tender and cooked through. Discard the cinnamon stick.
  4. To serve, sprinkle with chopped coriander and serve with rice and a cucumber, tomato and onion salad.

 

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Leggera Superfood Salad

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Leggera Superfood Salad
 
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My daughters persuaded me to dine in a popular pizzeria chain recently, I opted for their 'healthy option salad'. I could not have been more pleasantly surprised at what I received! A plate of rainbow loveliness, fresh, brimming with goodness and genuinely delicious, even my daughters thought so! I quickly noted the ingredients and eh voila here is my version.
Recipe type: Salad
Cuisine: Italian
Serves: 1 or 6 persons
Ingredients
  • NB The quantities in brackets are for a 6 person serving
  • 1 good handful (1 bag)salad leaves
  • 1 good handful (1 small bag) baby spinach
  • ¼ (1 whole)cucumber, sliced
  • ½ avocado (3 avocados) , chopped
  • 1 tsp (100g) lentils , cooked
  • 50g (300g) mozzarella , torn/goats cheese cubed
  • 60g (350g) butternut squash , roasted
  • 50g (300g) beetroot , cooked and sliced
  • 2 (12) radish, finely sliced
  • 1 pinch (50g) fresh basil leaves
  • 1 drizzle (large glug)balsamic glaze
  • 1 drizzle (large plug) extra virgin olive oil
  • 1 tbsp (6 tbsp) pine kernels
Instructions
  1. Start by laying the plate with the salad leaves and baby spinach. Sprinkle on the cucumber, chopped avocado, lentils and then toss in the torn mozzarella/goats cheese, butternut squash, beetroot and radish.
  2. Finally, top with the basil leaves and pine kernels and drizzle on the balsamic glaze and extra virgin olive oil.
Notes
NB The quantities in brackets are for a 6 person serving

 

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Jerk Chicken & Coconut Rice

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Jerk Chicken & Coconut Rice
 
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A little bit of heat to warm up a simple chicken dish. Feel free to add a red chilli to the blender if you like things a little spicier also works well with fish and pork chops
Recipe type: Mains
Cuisine: Caribbean
Serves: 6 people
Ingredients
  • For the Jerk Chicken:
  • 1 tbsp allspice berries.
  • 1 tbsp black peppercorns
  • 1 tbsp dried chilli flakes.
  • 1 tbsp xylitol/stevia
  • 2 tbsp raw honey
  • A handful of fresh coriander
  • 4 garlic cloves,
  • 3cm piece of fresh ginger, peeled.
  • 4 spring onions trimmed and finely sliced.
  • 1 small pot of natural yoghurt
  • Zest and juice of 1 lime
  • ½ a teaspoon sea salt
  • 8 of each chicken thigh and drumsticks, or use 32 wings(Cut 5 mm deep slashes into the chicken to absorb the marinade)
  • For the Coconut Rice:
  • 75 ml coconut milk
  • 850ml (1½ pint) good quality/homemade chicken or vegetable stock
  • 3 sprigs of thyme
  • 1 bay leaf
  • 2 cloves
  • 2 garlic clove, peeled and crushed
  • 2 spring onions ,finely chopped
  • Salt and pepper
  • 450g (1lb) basmati rice
  • 4 tablespoons freshly chopped coriander
Instructions
  1. For the Jerk Chicken:
  2. Place all the marinade ingredients into a blender a roughly pulse to a loose and well mixed paste
  3. Add the chicken pieces into a large bowl with the marinade and mix to coat well
  4. Cover with cling film and leave to marinade for at least 4 hours, preferably overnight
  5. Carefully place the pieces onto barbecue or into a hot oven (425F) for 30/35 minutes until cooked through
  6. For the Coconut Rice:
  7. Add all the ingredients, except the rice, spring onions and coriander to a saucepan and bring to the boil, cover, then turn down and simmer over a medium heat for 15 minutes.
  8. Add the rice and if necessary add some water to bring the level to about 2½cm (1in) above the level of the rice.
  9. Bring to the boil, and then cover the rice immediately.
  10. Turn the heat down to its lowest level and cook for 10-15 minutes - don't stir it
  11. Add the spring onions and coriander, cook for 5 more minutes and serve immediately with the jerk chicken

 

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Chicken Korma

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Chicken Korma
 
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Perfect blend of indian spices creates an authentic taking korma without the need to use preservative filled off the shelf curry pastes. You can easily substitute the chicken for vegetables.
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Recipe type: Mains
Cuisine: Indian
Serves: 4 people
Ingredients
  • 2 tbsp coconut oil
  • 1 large onion, chopped
  • 4 whole cloves
  • 4 cardamom pods, crushed
  • 4 skinless, boneless free range chicken breasts, cut into bite-size pieces
  • 3 garlic cloves, crushed
  • 4 cm/1½in piece of fresh ginger, peeled and grated
  • 1 tsp ground coriander
  • ¼ tsp ground allspice
  • 1½ tsp ground cumin
  • ½ tsp ground turmeric
  • 1 tsp mild chilli pepper
  • 2 tsp tomato purée
  • 75g/3oz ground almonds
  • 250ml/8fl oz homemade/good quality chicken stock
  • 100ml/4fl oz double cream
  • salt and freshly ground black pepper
  • 50g/2oz flaked almonds, toasted
Instructions
  1. Heat the oil in a large saucepan or frying pan and fry the onion, cloves and cardamom pods for a few minutes until the onion begins to soften.
  2. Add the chicken, garlic and ginger and, after frying for 4 minutes, add all the remaining spices. Stir around in the pan, allowing them to release their flavour into the chicken.
  3. Add the tomato purée, ground almonds, stock and cream and bring to a simmer. Cook for about 15 minutes until reduced to the consistency of thick cream. Taste and add seasoning if it needs it.
  4. Scatter over the toasted almonds and serve with naan bread.

 

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Thai Tuna Burgers

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Thai Tuna Burgers
 
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Gorgeous,healthy, protein rich dish which won't leave you hungry. I have this just with the salad but you could serve alongside a dish of rice noodles drizzled with the dipping sauce for larger meals.
Recipe type: Mains
Cuisine: Thai
Serves: 4 burgers
Ingredients
  • For the burgers:-
  • 1 lb. fresh sushi-grade tuna fillet (or best quality you can get)
  • 2 Tbs. chopped fresh coriander
  • ½.red onion or 3 spring onions, finely chopped
  • 2 Tbs. mayonnaise
  • 2 tsp. minced fresh ginger
  • 2 garlic cloves, finely minced
  • ½ tsp. minced fresh hot green or red chilli, such as cayenne, Thai bird, or serrano
  • sea salt salt and freshly ground black pepper
  • 2 Tbs. coconut oil
  • For the Thai Dipping Sauce
  • Juice of 1 fresh lime
  • 1 Tbs. stevia/xylitol/raw honey
  • 2 Tbs. fish sauce
  • 2 Tbs. rice vinegar
  • 2 Tbs. coarsely chopped fresh coriander
  • 2 tsp. minced garlic
  • ½ tsp. minced fresh hot red or green chile, such as cayenne or Thai bird (add more if you'd prefer more of a kick!)
Instructions
  1. cut the tuna into ¼-inch dice (or cut the tuna into 1-inch chunks and pulse in a food processor until just chopped, about 4 quick pulses. TAKE CARE NOT TO OVER PULSE.)
  2. stir in the coriander, onion, mayonnaise, ginger, garlic,chilli, ¾ tsp. salt, and ¼ tsp. pepper. Shape the tuna into 4 equal 1-inch-thick patties.
  3. Refrigerate, uncovered, for at least 20 minutes and up to 4 hours, this sets the burger and makes them easier to cook without breaking up.
  4. Heat the oil in a frying pan over medium-high heat. Cook the tuna burgers until nicely browned on both sides about 2/ 4 minutes authorised, pending on how you like your tuna. Don't overcook or the burgers will be dry.
  5. Serve with a crisp green salad and the dipping sauce

 

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Keralan pumpkin stir fry

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Keralan pumpkin stir fry
 
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Thorans are Indian stir-fries, dry vegetable curries, from Kerala. Because pumpkin/squash takes a while to cook, this recipe uses water, but will end up dry. The beauty of a stir fry is that the ingredients cook quickly and retain most of their nutrient value, just be prepared and have all ingredients ready and measured out before you start cooking.
Author:
Recipe type: Curry
Cuisine: Indian
Serves: 4 servings
Ingredients
  • 750g pumpkin or squash
  • 8 shallots (or 1 onion), peeled
  • 1½ tbsp coconut oil
  • 1 tsp black mustard seeds
  • handful of curry leaves (or 1 tbsp dried)
  • 1 tsp dried chilli flakes
  • ½ tsp cumin seeds
  • 30g root ginger, peeled and finely grated
  • ½ tsp turmeric
  • about 150g grated fresh coconut (you can buy coconut chunks)
  • 1 green chilli, sliced into thin rounds (seeds in or out as you prefer)
Instructions
  1. Cut the pumpkin or squash into segments, peel and deseed. Chop the flesh into small cubes.
  2. Quarter the shallots lengthways (if you’re using an onion, cut it into slim crescent-moon shaped slices).
  3. Heat the oil in a wok and add the mustard seeds. When they start to pop, cover them with a lid then remove it when they stop popping.
  4. Add the curry leaves, chilli flakes, cumin and ginger and cook for about 30 seconds, then add the pumpkin, turmeric and a pinch of salt.
  5. Stir-fry everything together until the pumpkin has a good colour, then add the shallots and cook for 3 minutes.
  6. Add about 50ml water. Cook until the pumpkin is soft, adding a little more water if necessary and tossing the vegetables every so often.
  7. The mixture should be dry by the time the pumpkin is soft.
  8. Add the coconut and green chilli and stir-fry until the coconut is a little toasty. Serve with rice.

 

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Meatballs

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Meatballs
 
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These are a staple in our family they freeze really well so I make them in a big batch and freeze half.
Author:
Recipe type: Main
Serves: 8-10 people
Ingredients
  • For the meatballs:
  • 4 garlic cloves (2 finely sliced, 2 crushed)
  • ? Olive oil
  • 2 x 400g tinned cherry tomatoes
  • 500g beef mince
  • 500g pork mince
  • 2 eggs, beaten
  • 2 handfuls of pine nuts, toasted
  • 4 tbsp chopped parsley
  • 5 tbsp grated parmesan, plus extra, to serve
  • 50g stale bread, soaked in warm water
  • 1kg spaghetti
  • Basil, to garnish
Instructions
  1. Gently sauté the sliced garlic in a large pan with a drizzle of olive oil. Once the garlic starts to colour, add the tomatoes, season well and leave the sauce to simmer.
  2. Meanwhile, combine the pork, beef, crushed garlic, eggs, pine nuts, parsley and parmesan in a bowl. Squeeze the water out of the bread and break the bread into the bowl. Season and mix well, using your hands, then wet your hands and roll the mixture into portions the size of squash balls.
  3. Heat a drizzle of olive oil in a large pan over a medium heat. When the oil is very hot (to prevent the meatballs sticking), carefully add the meatballs and cook, in batches if necessary, for 6?8 minutes, gently moving them about the pan so they brown all over. Add more oil if they begin to stick. Once browned and cooked through, transfer the meatballs to the tomato sauce and leave to simmer.
  4. Cook the pasta in a large pan of salted boiling water according to packet instructions. Drain then add the pasta to the meatballs and sauce. Mix well and sprinkle with torn basil leaves and extra parmesan before serving.

 

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Carbonara

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Carbonara
 
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A simple twist on this Italian dish I use plain/Greek yoghurt rather than cream to totally transform this dish. As with most recipes quality ingredients is key, hunt out your local farmshop for the lardons and go for a good quality fresh or dry pasta.
Cuisine: Italian
Serves: 4-6 people
Ingredients
  • 300g lardons
  • 1 tsp coconut oil
  • 250g fresh/dry penne
  • 4 free range egg yolks
  • 125g finely grated parmesan
  • 3 tbs plain/Greek yoghurt
  • sea salt and freshly ground black pepper
Instructions
  1. bring a large pan of water to the boil and add your penne, cook according to packet instructions
  2. in a large saucepan warm the coconut oil over a high heat and add the lardons, fry until they are well cooked and crispy at the edges, remove for the heat.
  3. meanwhile put the egg yolks, 100g of the grated parmesan and yoghurt in a bowl and stir to combine
  4. season well with freshly ground pepper and sea salt
  5. When the pasta is ready, drain most of the water, but leave ⅘ tablespoons with the pasta in the pan.
  6. Quickly add the lardons and any juices from the pan and the egg mixture and fold everything in gently.
  7. Ladle into warmed serving bowls and garnish generously with the remaining parmesan, a ring of black pepper and sprinkle of sea salt.
  8. Serve at once.

 

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