Curried Chicken

Curried Chicken

Ingredients:
500g cooked Chicken (skinned and deboned)
400g cooked Sweet potato (cubed)
Curry sauce:
5ml olive/canola oil
1 large onion
5ml minced garlic
2 tsp curry powder
3ml turmeric
5ml chicken spice
2ml salt
60ml brown grape vinegar
250ml water
15ml apricot jam

Directions:
1. Prepare sauce by first frying the onions in a non-stick pan until brown. Then
add all other spices and garlic, combining well
2. Add vinegar, water and apricot jam. Add ¾ of the sweet potato and 125mls
of the water they were cooked in .Add the chicken and simmer for 20 mins
3. Slightly mash the remaining sweet potato and add to thicken the gravy.
4. Serve with Basmati rice and sambals (chopped onion and tomato, cucumber
in low fat yogurt etc).
Notes:
• This is a quick curry that is low in GI due to the added sweet potatoes
being lower than ordinary potatoes
• It is further lowered by the sambals
• If basmati rice is not available mix regular rice with lentils 1:1 for a
lower GI option
Serves 4
25.
Exotic Mushroom Caviar with Phyllo
parcels
Ingredients
½ punnet Mushrooms
1/2 Medium onion, chopped
Natural decongestant
1 Garlic cloves, crushed
Boosts immune system; natural antibacterial
15ml Olive oil
Unsaturated fat, good for heart
125ml Walnuts, crushed
Rich in omega 3 essential fat, good for the brain
50ml Water
Herb salt and pepper to taste
3 Sheets of Phyllo pastry
Low fat if egg is used and not butter to brush sheets
1 Egg, beaten
Lecithin, good for brain and liver
Non-stick spray
Method
1. Heat olive oil. Fry onions, garlic and mushrooms and fry until soft.
2. Sprinkle walnuts over mushrooms and onions, add the herb salt and pepper,
and fry for 5 minutes more.
3. Remove from the stove and allow to cool for a few minutes.
4. Place the vegetables in a food processor with water. Pulse until a course paste
is formed, scraping down sides as necessary.
5. Prepare Phyllo as per packet instructions.
6. Cut Phyllo sheets into 12 - 15cm squares.
7. Grease muffin pan using non- stick spray.
8. Overlap 4 squares into each muffin pan and shape into the muffin mould.
9. Brush all visible layers lightly with beaten egg.
10. Bake at 180°C until golden and crisp. This takes only a few minutes, so keep
watch.
11. Serve mushroom caviar in cooled Phyllo cups
Suggestion: For a finger food platter serve the mushroom caviar in Phyllo cups
with the sesame turkey and polenta.
26.
Grilled salmon and strawberry with
balsamic vinegar on wild rocket
Ingredients
2 Fresh salmon / trout fillets (at least 150g each)
omega 3 essential fats. Good
for brain, skin, hair and immunity
10ml Olive oil
30ml Lemon juice
160g Strawberries, halved
Rich in vitamin C. Helps to cleanse the digestive system
and keep liver healthy. Natural antibacterial.
30ml Balsamic vinegar
May help with arthritis
1 handful Wild rocket Good peppery flavour
, high water content
Salt and black pepper
Foil
Garnish
2 slices lemon
vitamin c
1 bunch Parsley
Natural diuretic
Method
1. Moisten portions of fresh salmon / trout fillets with good olive oil.
2. Place fillets in foil either individually or together.
3. Add a handful of strawberries, a sprinkling of salt and a grinding
of black pepper.
4. Drizzle with balsamic vinegar and lemon juice.
5. Close the foil around the fish and place on hot coals (Braai) or in an
oven at 180 °C.
6. Grill for 10 minutes until fish is cooked.
7. Flip onto a tangle of wild rocket tossed with olive oil and seasoning.
8. Serve with braaied veggie kebabs.
Serves 2
27.
Grilled Tofu Salad
Ingredients
250g Firm tofu - thickly sliced
Complete source of protein, low in saturated fat. Good source of
calcium. Helps prevent heart disease
Marinade
200ml Sweet chilli sauce
60ml Lemon juice
High in vitamin c – good for immunity and skin
60ml Soya sauce
Natural decongestant
Salad
1 Green pepper, thickly sliced
rich in vitamin c, good for skin and immunity
1 Yellow pepper, thickly sliced
rich in vitamin c, good for skin and immunity
4 Patty pans, quartered
Rich in vitamin c and potassium
100g Mushrooms
Good source of potassium
4 Baby marrows, sliced
Good source of beta-carotene, vitamin C and folate.
125ml Cherry tomatoes
Lycopene - antioxidant
1 Spray olive oil
Good quality fat – healthy heart
1 Ina Paarmans Rosemary and olive herb salt - Purple container
Method
1. Place tofu slices in the marinade and leave aside until veggies are prepared.
2. Pre heat oven to 200 °C and spray baking/roasting dish with olive oil spray.
3. Place all veggies in a large baking/roasting dish and lightly spray with olive oil
4. Sprinkle generously with Herb Salt
5. Roast veggies until tender and crisp (+ - 20 minutes) and allow to cool.
6. Lightly fry tofu slices in a non-stick saucepan, using the marinade.
7. Place warm tofu slices on top of cooled roasted veggies.
Serves 2
28.
Health cells muesli
Ingredients
500ml All bran flakes
Hi in fiber – improve colon health
500ml Rolled oats
Rich in soluble fiber, good for the heart and colon
250ml High Fiber bran
High in fiber, improves colon health
250ml Oat bran
Rich in soluble fiber good for heart and colon
125ml Skim milk powder
250ml Dried fruit
Energy dense fruits loaded with vitamins and
minerals.
250ml Mixture of sesame seeds, pumpkin seeds, Lin seeds,
sunflower seeds
Rich in protein, vitamin E and B. Linseeds are
packed with omega 3 fatty acids to boost overall
health. Pumpkin seeds: good for prostate health
and immune system zinc helps with skin and
libido Sesame seeds packed with vitamin E and
calcium.
Method
1. Mix all ingredients together.
2. Store in an airtight container
3. Serve with fat free milk and or yoghurt.
29.
Health Cells Pizza
Ingredients
3 Pita pockets
1 tin Tomato and onion mix
1 Green pepper, sliced
1 Yellow pepper, sliced
1/2 Mushrooms, sliced
2 pieces Tinned pineapple pieces
½ packet Frozen Pick 'n Pay Creamed spinach, cooked
1 Banana, sliced
1 tin Mussels in oil
80g Shrimps
1 small tub Low fat feta cheese, crumbled low fat
2 slices Lean ham, chopped
80g Mozzarella cheese, grated
20ml Parmesan cheese, grated
4 Pepper dews, chopped
Method
1. Divide the tomato and onion mix over the 3-pita breads.
2. Add the peppers and mushrooms to the 3-pita breads.
3. Tropical - add the lean ham, banana slices and pineapple pieces to one of the
pita breads
4. Seafood - add muscles and shrimps to the second pita bread.
5. Vegetarian - add the creamed spinach and feta cheese and pepper dews
6. Sprinkle mozzarella cheese evenly over the tropical pizza.
7. Sprinkle parmesan cheese evenly over the seafood pizza.
8. Leave the vegetarian pizza cheese less
9. Place under preheated grill until cheese is melted.
30.
Immune booster
Ingredients
Pure orange juice
Vitamin c, immune booster
Small cinnamon sticks
Lemon Vitamin c
Fresh ginger root, thinly sliced or grated Good for digestion and coon disorders
Mint leaves
Raw honey
Boiling water
Method
1. Place all ingredients into a plunger and leave to infuse for 10 minutes.
2. This can be enjoyed hot or cold.
Yogurt Fruit Jelly
I
ngredients
410g tin fruit cocktail
85g packet raspberry flavored jelly powder (sugar free optional)
500ml low-fat flavored yogurt
Method
1. Drain the fruit cocktail and measure the juice. Add enough water to make
250 ml of liquid.
2. Bring th e juice and water to the boil and then pour it over the jelly powder in
a bowl. Stir until dissolved and cool but do not allow to set.
3. When the jelly just begins to set, fold the yogurt and fruit through the jelly
and mix well.
5. Pour the mixture into six serving bowls, cover and refrigerate until it has set.
Normal jelly can safely be used as sugar has an intermediate GI and with the yogurt
the GI is lowered even further.
31.
Low Fat Quiche