Chicken curry: serves 4
4 chicken breasts
2 onions, minced
3 cloves garlic, minced
1 tablespoon of tumeric
1 tablespoon of ground cumin
1 tablespoon of ground ginger
1 tablespoon of chilli powder
55g butter
230 ml whipping cream
230 ml hot water
salt to taste
Saute chicken in butter until golden, remove
Saute onions and everything else, 2-3 mins, stirring constantly
Place chicken in sauce, add hot water and whipping cream
Simmer until chicken is tender
Chicken with ocra and peanuts: serves 4
1 large chicken/several chicken breasts
3 carrots
2 leeks
1 onion
salt to taste
230 grams of ocra
230 peanuts
1 tablespoon of unsweetened tomato puree
110g butter
1 tablespoon of parsley chopped
Combine first 5 ingredients, cover with water and simmer. 
Remove chicken ( not chicken breasts) from stock and let cool.
Put in over proof casserole and sauté gently until golden


Chicken paprika: 4 servings
1 and a half pounds of chicken
60 grams of butter
3 large onions, chopped
4 cloves of garlic chopped
6 tablespoons of paprika
120ml chicken stock
230 ml of white wine
450 ml soured cream
Preheat oven to 190-205.
In large casserole sauté chicken parts in oil/butter until golden, remove to plate
Add onions and garlic and sauté.
Add paprika, chicken stock , wine and soured cream and simmer for ten mins
Put chicken into casserole and coat with sauce
Bake covered in oven for about 45 mins 


Stuffed peppers: 8 servings
8 medium green peppers
2 large onions, finely chopped
900 grams mixed meat mixture
1 tablespoon of dried dill
3 tablespoons of vegetable oil
1 tablespoon of salt
1 teaspoon of white pepper
1 large carrot, grated
120ml chicken stock
3 tablespoons of unsweetened tomato puree
230 ml soured cream
Saute onions until golden
Add meat mix, pepper salt and dill, brown and mix for 5 mins
Wash and core peppers, fill peppers with above
Combine chicken stock and puree and pour over peppers, sprinkle grated carrot over peppers
Cover in large casserole and cook at 190 until peppers are done
Serve with generous amounts of soured cream


Beef stroganoff: 4 servings
2 tablespoons if chopped parsley
2 large onions finely chopped
450 grams of mushrooms, finely chopped
900g sirloin cut into strips
1 and a half tablespoons of dry mustard
120ml soured cream
3 tablespoons of unsweetened ketchup
3 tablespoons of oil
white pepper
salt to taste
Combine mustard, ketchup and enough hot water to form paste
Saute onions and mushrooms in 2 tablespoons of oil until golden and soft, remove to pre heated casserole
Add remaining oil to frying pan and sauté meat strips in batches, put meat in casserole
Put mustard paste and soured cream in frying pan with remaining juices. Stir gently until all ingredients are mixed
Pour over meat and onions and mix well. Gently simmer until hot.
Sprinkle with parsley, salt and pepper and serve.


Medallions of lamb with green lentils and bacon: serves 2
2 medallions of lamb
110g small green lentils
6 slices of streaky bacon
Vegetables to garnish
Butter
2 cloves of garlic, minced
Finely chop onion, celery, leek and garlic, steam in butter. 
Add the lentils, then lamb stock and cook until lentils are tender
Sear the medallions of lamb, place some cooked lentils on top of each and wrap in bacon, skewer bacon to hold it in place

Sauce:
6 shallots, sliced
4 cloves of garlic crushed
60 g smoked streaky bacon
470 ml lamb stock
a quarter bottle of white wine
Saute shallots, crushed garlic and smoked bacon
Add white wine and simmer uncovered
Add lamb stock
When sauce is reduced, strain, and finish with butter


Prawns flavoured with bay leaves and bay leaves: serves 4
16 medium-large prawns, peeled
1 medium parsnip finely chopped
1 medium leek finely chopped
2 sticks of celery finely chopped
470ml of dry white wine
230ml cream
2 bay leaves
1 tomato, diced
1 tablespoon of chives
15g butter
salt and pepper if required
melt butter in a warm saucepan
Saute vegetables and bay leaves in butter for 2 mins, add prawns and cook for 1 more minute
Add the white wine and reduce liquid by half
Add cream and simmer for 3 mins
Season according to taste
Garnish with chopped tomato and chives.

Back to Healthy Eating