Caribbean Stewed Chicken

Ingredients

1 large onion, chopped
1 large tomato, coarsely chopped
1 Tbsp chopped fresh parsley
1/2 tsp dried thyme
1/2 tsp dried rosemary
1/4 tsp ground ginger
1/4 tsp ground cinnamon
2 Tbsp freshly squeezed lime or lemon juice
2 lb skinless bone-in chicken thighs or breasts
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 Tbsp vegetable oil
2 Tbsp all-purpose flour
1/4 tsp ground nutmeg

Method

  1. In a glass bowl, combine onion, tomato, parsley, thyme, rosemary, ginger, cinnamon and lime juice. Add chicken, turning to coat evenly. Cover and refrigerate for 2 hours.
  2. Remove chicken from marinade, discarding marinade. Place chicken in a Dutch oven or pot and add 3 cups water, salt and pepper. Cover and bring to a boil over high heat. Reduce heat to low and simmer for 1-1/2 hours or until chicken is tender.
  3. In a small saucepan, heat oil over medium heat. Stir in flour and nutmeg until blended. Remove 1-1/2 cups liquid from stew and strain. Gradually stir into flour mixture and cook, stirring, for about 2 minutes or until thickened.
  4. Place chicken pieces on a warm platter. Serve drizzled with sauce.

Makes 6 servings.

Source: Canadian Diabetes Association.


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Breakfast Bread and Butter Pudding with Dried Apricots and Cranberries

Ingredients

2 cups whole milk (you may need a little more if your bread is thickly sliced)
2 tablespoons caster/ granulated sugar
3 eggs
1/4 teaspoon ground cinnamon
8 slices wholemeal/ whole-wheat bread, torn into bite-size pieces
1 cup dried apricots, chopped
4 tablespoons dried cranberries (unsweetened)
honey or maple syrup, for drizzling

Method

  1. Preheat the oven to 180°C (350°F).
  2. Combine the milk, sugar, eggs and cinnamon in a bowl, and whisk well to blend. Set aside.
  3. Put the dried apricot pieces and cranberries in a mixing bowl and stir to mix together.
  4. Arrange half of the bread pieces in the prepared baking dish and sprinkle with half of the apricot mixture. Top with the remaining bread and the remaining apricot mixture and pour over the milk mixture.
  5. Bake in the preheated oven for 35-45 minutes, until puffed, golden and just slightly wobbly in the middle.
  6. Serve warm, with honey or maple syrup to drizzle over.

Makes 1 serving.

Source: 100 Ways with Eggs


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Scallops with Cauliflower, Capers and Raisins

Ingredients

1/2 small head of cauliflower, cut into small florets (4 cups)
1 tablespoon extra-virgin olive oil
12 jumbo scallops (1-1/2 pounds), side muscle removed
Salt and freshly ground pepper
2 tablespoons unsalted butter
1/4 cup chopped roasted almonds, preferably marcona
2 tablespoons drained small capers
2 tablespoons golden raisins
2 tablespoons balsamic vinegar
1 tablespoon chopped flat-leaf parsley

Method

  1. Bring a medium saucepan of salted water to a boil. Add the cauliflower and boil over high heat until just tender, 3 to 4 minutes. Drain, shaking off the excess water.
  2. In a large skillet, heat the oil until shimmering. Season the scallops with salt and pepper. Add to the skillet in a single layer and cook over high heat until golden and crusty, about 2 minutes.
  3. Turn the scallops. Add the butter, cauliflower, almonds, capers and raisins and cook undisturbed until the scallops are white throughout and the cauliflower is lightly browned in spots, about 1 minute longer.
  4. Add the balsamic vinegar and stir gently to coat. Transfer to plates, garnish with the parsley and serve.

Makes 4 servings.

Source: Chef Richard Reddington


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Chicken with Lemon Caper Sauce

Ingredients

4 boneless skinless chicken breast halves
1 cup all-purpose (plain) flour, seasoned with salt and freshly ground pepper
6 tablespoons butter
1 tablespoon capers, drained
1 tablespoon finely grated lemon zest
5 tablespoons freshly squeezed lemon juice
salt and freshly ground black pepper
Seasonal vegetables, to serve

Method

  1. Dip the chicken in the seasoned flour until well coated. Shake off any excess.
  2. Sauté the chicken in 2 tablespoons of butter in a large frying pan over medium heat until tender and golden, 6-8 minutes each side.
  3. Transfer to serving dishes and keep warm.
  4. Add the remaining 4 tablespoons of butter, capers, and lemon zest and juice to the pan. Simmer over low heat, stirring often until thickened, about 5 minutes.
  5. Season with salt and pepper. Spoon the sauce over the chicken.
  6. Serve hot with seasonal vegetables on the side.

Makes 4 servings.

Source: Modern Mediterranean Cooking


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Chili Lime Snapper with Corn Salsa Salad

Ingredients

1/4 cup olive oil
1 clove garlic, sliced thinly
1 fresh long green chili, seeded, chopped finely
1 tsp finely grated lime rind
4 X 180 g boneless, skinless snapper fillets
2 corn cobs (250 g), husks removed
6 red radishes (90 g), sliced thinly
45 g snow pea sprouts, trimmed
1 green onion, sliced thinly
1/4 cup loosely packed fresh cilantro leaves
1 tbsp lime juice
1 tbsp white Balsamic vinegar or white vinegar
1 tbsp olive oil, extra
1 medium avocado (250 g), sliced
lime wedges to serve

Method

  1. Combine 2 tablespoons of the oil with garlic, chili and rind in a small bowl. Add snapper, turn to coat. Set aside.
  2. Brush corn with remaining oil. Cook on a heated chargrill plate (or barbecue), turning every 2 minutes, for 8 minutes or until corn is cooked and lightly charred. Cool.
  3. Place radish, sprouts, green onion and coriander in a bowl of iced water to crisp.
  4. Cut kernels from cooled cobs. Place in a large bowl with juice, vinegar and extra oil. Remove radish mixture from water with a slotted spoon and drain on paper towel. Add to corn mixture, season to taste. Toss gently to combine.
  5. Line the chargrill plate with baking paper (ensure paper doesn’t extend over the edge. Cook snapper on heated plate, for 2 minutes each side or until just cooked through.
  6. Serve snapper with corn salsa salad, avocado and lime.

Makes 4 servings.

Source: Everyday Power Foods


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