Chicken,rice and pepper casserole


I wanted to make something I hadn’t made in a while and came up with this, chicken, rice and pepper casserole. Its easy, quick, comforting and near enough everyone will love it (well, you can’t please everyone).

Try it out and let me know what you think, any suggestions on improvement are welcome.

Nutrition value

PER SERVING: 418 Calories 48g Carbs 27g Protein 6g Fat

Ingredients

  • 1 tbsp organic coconut oil
  • 1kg of chicken legs
  • 1 large white onion, chopped
  • 1 large stick celery, finely chopped
  • 1 red pepper, diced
  • 3 garlic cloves, crushed
  • 1 tbsp tomato purée
  • 1 tbsp dried thyme 11/4 pts fresh chicken stock (or use one organic stock cube)
  • 150g long grain rice (dry weight)
  • 150g cauliflower, finely chopped
  • salt and pepper

Method

Melt the oil over a medium/ high heat in a large saucepan.

Brown the chicken pieces on all sides. You may have to do this in batches. Remove from the dish and put to one side.

Lower the heat, add the onion, celery and pepper and gently cook for 10 minutes until softened.

Add the garlic and cook for a further 2 minutes.

Stir in the tomato purée and cook for 1 minute.

Return the chicken pieces to the dish along with the thyme and stock. Bring the liquid to a boil, cover and reduce the heat to medium / low. Cook for 30 minutes.

Add the rice and stir well. Cover, set over a low heat and cook for a further 15 minutes or until the rice is cooked and has absorbed most of the liquid.

Add the cauliflower and cook for a further 5 minutes.

Remove from the heat and leave the dish to sit for 10 minutes to absorb any of the remaining liquid.

Season to taste.

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The Mighty Meatzza


If you like meat and you like pizza well this is the dish for you. Its guilt free and is so versatile, hot or cold, breakfast or lunch the possibilities are endless. Well, maybe not endless but pretty good. Its quick, easy and not too expensive too.

Check this out and let me know what you think

Image result for meatzza

Ingredients

  • 4 garlic cloves, crushed
  • 1 onion, finely chopped
  • 500g passata with basil
  • 25g finely chopped fresh basil, plus leaves to garnish
  • salt and freshly ground black pepper
  • 100g low fat natural cottage cheese
  • 200g chestnut mushrooms, sliced
  • 1 red pepper, deseeded and thinly sliced
  • 1 yellow pepper, deseeded and thinly sliced
for the base:
  • 500g lean beef mince (5% fat or less)
  • 250g lean pork mince (5% fat or less)
  • 2 tsp dried Italian herb mix (OR ANY SPICES YOU DECIDE)
  • 1 egg, lightly beaten
  • 1 tsp Worcestershire sauce

Method

  1. Preheat the oven to 190°c/Fan 170°c/Gas 5. Put the garlic, onion, passata in a saucepan and bring to the boil over a high heat. Turn the heat down to medium, stir in the basil, season to taste and simmer for 20-25 minutes or until thickened, stirring occasionally. Remove from the heat and set aside.
  2. Meanwhile, line a heavy-based 25cm pizza tin with non-stick baking parchment. Put all the ingredients for the base into a large bowl, season to taste and mix well using your fingers. Press this mixture into the prepared tin to make a flat round base and bake for 12-15 minutes. Remove the base from the oven and drain off any liquid. Increase the oven temperature to 220°c/Fan 200°c/Gas 7.
  3. Spread the passata mixture over the base, scatter over the mushrooms and peppers. Return the pizza to the oven and cook for 8-10 minutes or until the topping is lightly browned and bubbling. Scatter over the basil leaves, cut into wedges and serve with a crisp green salad.

 

Breakfast of champions


They say breakfast is the most important meal of the day so I got a bit adventurous and created this 3 egg omelette earlier.

muscle recovery from exercise, both resistance and endurance, seems to be dependent on dietary leucine. Because eggs are an excellent, nutrient-rich source of leucine, as well as other EAAs, these protein-related benefits may be important to active individuals who routinely consume eggs as part of a varied, balanced diet

Send me across your recipes and we can compare notes.

Stay hungry