Mediterranean Chicken Bake

Sorry I haven't blogged for so long, I've been very busy with work, however now I'm in a new routine, I hope to blog more often.

I found this recipe in a gossip magazine and adapted it to suit our tastes. It was amazing - very flavoursome and filling. This serves 5 or 6 with veggies or salad on the side.

Ingredients:

• 600g chicken breast fillets, split lengthways
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves of garlic, crushed
• 2 cups tomato passata
• Approximately 400g of antipasto (or a mixture of jarred roasted capsicum, artichokes, olives, sun dried tomatoes and leeks)
• Basil, chopped ¼ cup, plus extra to garnish
• Eggplant, thinly sliced lengthways and char grilled
• Mozzarella, grated, 1 cup
• Fresh breadcrumbs (I used rice crumbs), ¼ cup

Method:

1. Preheat oven at 200 degrees celsius
2. Arrange chicken in a single layer in a medium sized oven-proof casserole dish, drizzle with half of the oil, season to taste and bake for 15 minutes
3. Char grill the sliced eggplant quickly, turning once
4. In a large saucepan, cook remaining oil and garlic for 3-4 minutes, until tender
5. Stir in passata, antipasto mix and basil, season to taste
6. Pour half the sauce over chicken in the casserole dish, layer with the eggplant and remaining sauce
7. Sprinkle the combined mozzarella and breadcrumbs over the top and bake for a further 10-15mins until the top is browned nicely
8. Garnish with basil and slice into the required number of pieces, serve with salad or veggies…

D-E-L-icious  XD

Quinoa and Tuna Salad - low FODMAP and gluten free

I've never bought Quinoa before so I ventured off to the health food store to see what all the fuss was about. I had a few recipes in mind, so ended up buying the black quinoa. It also comes in white and red. Here are two images of before cooking and after cooking...

uncooked

 cooked

It is very important to rinse the quinoa before eating it, however I didn't have a mesh colander with small enough holes so I placed the quinoa in boiling water and let it cook for about 2 mins. In this time it swelled slightly, making it large enough not to slip through the holes in my colander. Then I removed it from the stove, poured it through my mesh colander into a large bowl, replaced the water and put it back on the stove.

This recipe was adapted from two recipes I found. Then I adjusted it so it was low FODMAP for IBS sufferers. This serves 3 generous serves or 4 side dishes.

Ingredients:

• 300g black quinoa, rinsed
• 3 cups water
• 185g tin of tuna (unflavoured)
• 1 tomato, diced
• 2 tablespoons of chopped red capsicum
• 2 tablespoons of chopped green capsicum
• 2 tablespoons of chopped yellow capsicum
• 1 cup mint leaves, finely chopped

Dressing:

• ⅓ cup fresh lemon juice
• ⅓ cup good quality olive oil
• ½ tsp white sugar
• ¼ tsp chopped chilli

Method:

1. Combine the rinsed quinoa and water together in a medium saucepan, bring to the boil then reduce to a simmer for about 15mins or until the water has absorbed
2. Remove from stove, place into a large bowl and let cool
3. In another large bowl, combine the tuna, capsicums, tomato and mint
4. In a small bowl, combine the lemon juice, oil, chilli and sugar and stir until the sugar has dissolved
5. Once the quinoa has cooled, pour it into the bowl with the tuna and vegetables
6. Add the dressing and mix well…D-E-L-icious  XD

Potato, Spinach & Tomato Salad - low FODMAP

Here's another low FODMAP recipe for those who suffer from IBS like myself. This was absolutely beautiful. I served it at a party on the weekend, then finished it off the next day. I must admit - I'm not a huge spinach fan (or Silverbeet as some people call it) but this will now be a regular salad for us - as will buying spinach!

Ingredients:

• 1kg new chat potatoes, halved and unpeeled
• 250g tomatoes, cut into wedges
• 15 black olives, pitted, halved lengthways 
• 100g spinach, washed and stalks removed, torn into large pieces
• 1 tablespoon capers, rinsed
• Juice of half a lemon
• 2 tablespoons olive oil
• Freshly ground pepper

Method:

1. Boil the chat potatoes until you can stick a knife in them and they are just soft
2. Place the spinach ontop of the potatoes for only one minute just to wilt
3. Remove potatoes and spinach from the stove, drain the water, and let cool
4. While the potatoes and spinach are cooling, add the lemon juice, olive oil and pepper to a large serving bowl and whisk
5. Add the tomatoes, olives and capers to the serving bowl
6. Once the potatoes and spinach have cooled, gently add them to the serving bowl, being careful not the break the potatoes
7. Stir gently so the dressing coats the potatoes
8. Serve warm or cool...D-E-L-icious  XD

Chicken with rosemary and tomato - low FODMAP

I had grabbed some chicken breast from the freezer this morning, for tonight's dinner, with the intention of making a simple stir fry. However by the time the kids came home and asked what was for dinner - they were disappointed that I was making yet another stir fry!

'Fair enough' I thought. I admit it - I make a lot of stir fries...because they are quick, easy and versatile. But I caved in and began hunting for a chicken recipe which a) I already had the ingredients for; and b) was low FODMAP - suitable for my irritable bowel.

I found a chicken in tomato sauce recipe, which needed adapting for low FODMAP by removing the garlic and onions. Not only is this low FODMAP, it is also low-fat, tasty and easy. This serves 4 and is best served with either pasta, rice, cous cous or mashed potato. Why? Because it has THE BEST SAUCE you've ever tasted!!! We had sauce left over so we grabbed some slices of sour dough and literally plonked the bread into the sauce pan to soak up the juices...then ate it! Yep...it's that kind of sauce.

Ingredients:

• 500g chicken breast
• 1 x 400g can diced tomatoes (no garlic or onion added)
• 1 tablespoon rosemary (I used dried)
• 1 tablespoon capers, drained
• 10-12 black olives, pitted and left whole
• 75ml red wine (optional)
• 1 tablespoon olive oil

Method:

1. Heat the oil in a large saucepan and brown the chicken all over
2. Add half the rosemary, stir to coat, then set the chicken aside on a plate
3. In the same pan add the diced tomato, capers, olives, wine and the rest of the rosemary and bring to the boil
4. Return the chicken to the pan, cover and turn down to simmer for about 20mins, or until the chicken is cooked through
5. Serve with something which will mop up the sauce...pasta, rice, cous cous or mashed potato. I used gluten-free pasta and also added vegetables...D-E-L-icious  XD

Easy meatballs - low FODMAP

I love meatballs. The kids love meatballs. Who doesn't like meatballs? These meatballs are made with low-fat heart-smart lean mince beef and IBS acceptable tomato sauce. This serves 4 with pasta of your choice. You could use gluten-free pasta for celiacs. Or alternatively serve it with rice.

Ingredients:

• 500g lean heart-smart mince beef
• 1 tablespoon gluten-free rice crumbs
• 1 egg
• Tablespoon of sauce or paste of your choice. I find tandoori paste is excellent, but if your tummy can't handle that, a thick sauce of your choice, ie BBQ, thick soy, curry paste, chilli paste, etc
• 2 tablespoons good quality olive oil
• 1 carrot peeled and finely chopped
• 1/2 capsicum finely chopped
• 1 tablespoon celeriac (turnip) peeled and finely chopped
• 1/4 cup stock of your choice
• 680g tomato cooking base (with no hidden ingredients) * see note below
• 1 tablespoon thyme

Method:

1. In a bowl place the egg and whisk briefly, add the mince, sauce/paste and rice crumbs
2. Mix with your hands really well until everything is mixed together
3. In the palm of your hands roll mince into 2cm diameter meatballs. 500g of mince should yield 40-42 meatballs of this size
4. Heat the oil in a large pan and cook the meatballs in batches until browned on both sides. It took me three batches in the pan I was using. It would be faster if you used a large electric frying pan
5. Once you've browned all meatballs on both sides, remove them to a plate
6. To the juices in the pan, add the capsicum, carrot and celeriac (turnip) and the stock
7. Scrape the bottom of the pan so all the bits of browned mince mix with the vegetables and stock
8. Add the thyme and mix well
9. Add the tomato cooking base and mix well
10. Carefully add the meatballs to the sauce, gently pushing them under the surface
11. Bring to the boil, then turn down to a simmer while your pasta or rice is cooking
12. Serve whilst hot either on rice or pasta and your favourite (tummy safe) grated cheese. I used Grana Padano...D-E-L-icious  XD

Note: It's important to check your tomato bases and pasta sauces at the supermarket. Most of them have garlic and onion in them, so if you are following the low FODMAP diet and/or suffer from IBS, you will need to avoid these. This tomato base is the CHEAPEST in Woolworths and is low FODMAP. You can add whatever herbs and spices your tummy can handle while preparing the sauce for your meatballs...or for any bolognaise dish you are making.

Slow Cooked Lamb Shanks

I found a similar recipe to this online and adapted it for my slow cooker. It serves 4 generous serves and has a flavoursome tomato gravy which is perfect when served with mashed potato.

Ingredients:

• 4 lamb shanks to fit your slow cooker. Ask the butcher to trim the bone down if they are too long
• 1 x 400g tin diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon smokey paprika
• 2 cloves garlic, finely chopped
• 1 onion, finely chopped
• 1 tablespoon olive oil
• 1 sprig rosemary
• 2 carrots, peeled and chopped
• 1/2 cup red white
• 1/2 cup beef stock

Method:

1. In a large frying pan, brown the lamb shanks in olive oil, turning and browning all sides
2. Once browned, add them to the slow cooker
3. In the same frying pan, add a little more oil and cook the onion and garlic for 2mins
4. Add the carrots, cumin and paprika, stir through and cook for 2mins then place them in the slow cooker
5. Into the slow cooker, pour the stock, red wine, tinned tomatoes and rosemary
6. Cook for 1hr on high, then turn down to low for 8hrs
7. Serve with mashed potatoes and dutch carrots in maple syrup... D-E-L-icous  XD

Mince Surprise

I had mince and a bunch of veggies in the fridge which needed to be used up so I threw this together and called it Mince Surprise. We all loved it and went back for seconds. This serves 4.

Ingredients:

• 600g lean beef mince
• 4 shallots roughly chopped
• 400g tin kidney beans
• 1 eggplant, peeled and chopped into large pieces
• 4 tomatoes, roughly chopped
• 1 zucchini ends removed and roughly chopped
• 1/4 cup green pitted olives
• 1/2 cup chopped sun dried tomatoes
• 1/2 teaspoons chopped chilli
• Salt & pepper
• 2 cups pasta
• 2 cups water
• 5 tablespoons tomato paste
• 2 mushrooms, roughly chopped
• 1 tablespoon olive oil
• 1 cup grated cheese

Method:

1. Pre-heat oven for 10mins on 180 degrees celsius
2. In a large oven-proof pot on the stovetop, add olive oil and heat on a high heat
3. Add mince and brown while stirring
4. Once the mince is brown add the tomatoes and tomato paste and stir through
5. Add everything else, except the cheese, and bring to the boil
6. Once boiling, remove from stovetop, top with grated cheese and place in the oven on 180 degrees for 40mins
7. Garnish with torn basil leaves if you have them...D-E-L-icious  XD

Cottage cheese, tomato & rocket on sour-dough

I remember eating cottage cheese out of the tub as a kid. Nowadays it's available in low-fat so that's what I buy. It's hard not to eat the whole thing in one sitting so I have to be careful ;)

I don't like, nor can I afford, gluten-free bread so I find the next best thing is sour dough bread. Sour dough is NOT safe for all Coeliacs, BUT it is safer for many people and I know from experience that it is definitely better for my tummy. This article has information about research conducted on sour dough bread. It's quite an interesting read and it makes sense as to why I can eat it without any tummy problems. This serves one for lunch.

Ingredients:

• 2 pieces sour dough or gluten free bread
• 2 tablespoons low-fat cottage cheese
• 1/2 tomato, sliced
• Rocket
• Salt & pepper

Method:
Layer the cottage cheese, tomato and rocket on the bread and sprinkle with salt & pepper. Yes, it's that easy! And it's bloody D-E-L-icious  XD

Note: Research has shown that the lacto-bacilli present in sour dough cultures effectively neutralize the toxic components of the wheat gluten molecule responsible for the allergic reaction in celiac-sprue sufferers. So I would say give it a try - it is a whole lot cheaper than buying gluten-free bread.

Slow cooked beef with barley and tomato sauce

I came up with this recipe when I discovered some chuck steak in the freezer and barley in the pantry which was nearing it's best by date. This is a tasty, warm and nourishing meal and lovely served with pasta and vegetables. It serves 5, but if you wanted to simply have a bowl of it with no veg or pasta, it would serve 3 generous bowls which would be perfect with crusty bread.

Ingredients:

• 500g cubed chuck steak (or gravy beef)
• 2 x 400g tins diced tomatoes
• 1 teaspoon dried rosemary or a sprig of fresh
• 1 teaspoon freshly crushed garlic
• 1 cup barley
• 1 tin of water. I use the tomato tins so no tomato juice is wasted. I add the garlic and rosemary to the tin of water and mix before adding to the slow cooker :)
• Salt and pepper to taste

Method:

1. In the slow cooker place all ingredients and stir well so the meat is covered
2. Cook on low for 6-8hrs or high for 4-5hrs

Note: It is very important to add the tin of water because the barley swells up like rice.

That's it! Easy, healthy and D-E-L-icious  XD

Lamb Casserole with Tomato & Rosemary

I threw this together last night with 2 lamb chump chops and staples from the pantry. When you can get lamb on special - this is a very cheap, tasty and easy meal to make. It requires about an hour - two would be better so the lamb falls off the bone, but it was a definite winner with the family. It serves 4 with pasta.

Ingredients:

• 2 lamb chump chops (the larger the better)
• 1 onion, peeled and chopped
• 1 teaspoon crushed garlic
• 2 medium sized potatoes, peeled and diced
• 5 sticks celery, chopped
• 2 carrots, peeled and sliced
• 2 tins chopped tomatoes
• 1 and half teaspoons rosemary (dried or fresh)
• Salt & pepper
• 1 cup water
• 1 tablespoon oil

Method:

1. Heat a large pan with oil and brown the lamb chump chops for about 2mins each side, then remove and place on paper towel
2. To the juices in the pan, add the onions and garlic, stir and cook for 2mins
3. Add the celery, potato and carrot, stir and cook for 2mins
4. Add diced tomato, salt, pepper, rosemary, water and stir well
5. Return the lamb chops to the pan and bring to the boil
6. Once boiling, reduce to a low heat and simmer for at least an hour
7. Serve with pasta, rice or cous cous - there is lots of yummy gravy. D-E-L-icious  XD

Spaghetti with Squashed Tomatoes

Because we are currently doing the $120 Food Challenge, this recipe is courtesy of said book. I had to adapt it slightly because I don't like anchovies, so it is a little different, but it turned out extremely nice. It's a very affordable meal when cherry tomatoes are in season (spring) and serves 4. Admittedly the portion sizes are smaller than we are used to so we ended up going back for seconds (lucky I made a little more spaghetti)!

Ingredients:

• 250g cherry tomatoes
• 2 tablespoons olive oil
• 350g dried spaghetti or other long pasta
• 1 clove garlic, thinly sliced
• 4 anchovies (we used about 12 whole pitted olives instead)
• A handful of fresh basil leaves (whole)
• Freshly ground pepper
• Shaved or grated parmesan

Method:

1. Preheat oven to 180 degrees celsius
2. Place cherry tomatoes on a baking try and drizzle with 1 tablespoon olive oil
3. Roast for 20mins or until slightly wilted
4. Cook the spaghetti as per packet instructions
5. Drain the spaghetti, reserving 1/2 cup of the water
6. Return it to the pan and keep warm
7. Heat a frying pan over medium heat, add remaining oil and cook the garlic for 1 minute only
8. Mash the anchovies (or olives) with a fork, then add the roast tomatoes and gently squash them so they split and release their seeds and juices
9. Add the anchovies (or olives) along with the tomatoes to the frying pan and warm gently for about 5mins
10. Remove from heat
11. Toss the tomato and anchovies (olive) mixture through the spaghetti, then add the basil leaves and toss again briefly
12. Divide among 4 bowls, top with freshly ground pepper and parmesan

Note: Serve with home made garlic, herb or parmesan bread.  D-E-L-icious XD

Tomato and Vegetable Soup

This is a simple, fast and healthy soup which you can make ahead of time and keep in the fridge in a sealed container for up to 3 days. It serves 4 and is lovely with a wholegrain bread roll).

Ingredients:

• 1 medium brown onion, coarsely chopped
• 1 celery stick, trimmed and sliced
• 1 medium carrot, cut into 1cm pieces
• 1 medium zucchini, cut into 1cm pieces
• 1 medium red capsicum, cut into 1cm pieces
• 1 medium green capsicum, cut into 1cm pieces
• 1 garlic clove finely chopped
• 400g tinned tomatoes
• 2 tablespoons tomato paste
• 1 litre vegetable stock
• 400g can chickpeas, drained and rinsed
• 4 large wholegrain bread rolls
• Salt and pepper to taste

Method:

1. Combine onion, celery, carrot, zuccini, garlic and capsicum in a large saucepan over high heat
2. Add tomatoes, salt & pepper to taste, tomato paste and stock and bring to the boil
3. Reduce heat to low and simmer, covered for 10 minutes
4. Add chickpeas and stir
5. Simmer for a further 5 minutes
6. Serve soup with rolls.

D-E-L-icious XD

Fast & healthy nachos

This recipe for Nachos is the fastest, easiest and healthiest. This quantity serves 4.

Ingredients:

• 8 piece pack of Mountain Bread - I use 'corn' bread
• 1 tablespoon olive oil
• 500g Heart Smart lean mince
• 1 x 400g can tinned tomatoes
• 2 tablespoons tomato paste
• Salt, pepper and dried mixed herbs
• Chilli and garlic to taste
• 1 onion, peeled and diced
• 1 cup grated low-fat tasty cheese
• 2 avocados, peeled and mashed
• Optional: chopped shallots, chilli flakes, light sour cream or low-fat natural Greek yoghurt

Method:

1. Pre-heat the oven to 200 degrees celsius for about 10mins
2. Heat olive oil in a large pan, add onions, garlic and chilli and stir well
3. Once onions are clear, add the mince, break up and cook for 10mins on med-high heat
4. Add tomato paste, tinned tomatoes, salt, pepper and about a tablespoon or so of dried herbs, mix well
5. Simmer this mixture for 8-10mins
6. While the mixture is simmering, cook the mountain bread laid out in the oven on oven trays on 200 degrees for about 8-10mins. Don't let them burn
7. When cooked, break the mountain bread into pieces on a plate, add the meat mixture on top, and top with grated cheese
8. Pop in the microwave or under the grill just to melt the cheese
9. Add mashed avocado (and shallots, chilli flakes, sour cream or yoghurt if you like)

D-E-L-icious  XD

This is the Mountain brand bread which I use.

Classic Tomato Pasta

An excellent winter warmer...

Ingredients:

• 300g fettuccini
• 100g bacon roughly chopped, rind removed
• 1 large red chilli with seeds removed, chopped
• 1 large clove garlic chopped
• 1/4 leek sliced
• 3 large mushrooms roughly chopped
• 500ml tomato puree
• Chopped fresh continental parsley

Method:

1. Cook pasta in a large pot of boiling salted water until tender
2. Drain and keep warm
3. Add oil to a large frypan, add the bacon, chilli, garlic and leek and cook for 5 minutes, tossing regularly
4. Add mushrooms and stir for a moment, add the tomato puree and heat til just bubbling
5. Turn to low heat and simmer for 10 minutes
6. Serve on fettuccine and garnish with chopped parsley. D-E-L-icious XD