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


  • 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


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.


Roasted veggie pasta

This roasted veggie pasta recipe is great, just some average ingredients but combined they make a fantastic, tasty, healthy meal that will have you asking for seconds.

Try it out and post your thoughts.


  • 200g wholemeal pasta
  • 1 large red onion, sliced
  • 2 medium carrots, sliced and diced
  • 10 cherry tomatoes, halved
  • 1 egg
  • 1/4 teaspoon salt
  • Handful of kale
  • 3 cloves garlic, crushed
  • 2 tablespoons lemon juice
  • 3 tablespoons balsamic vinegar
  • Salt and black pepper


1. Cook the pasta according to the package directions. Drain and pour back into the pot. Break the egg into the hot pasta and stir around.

2. Preheat oven to 200c.

3. In a large oven proof bowl, throw in red onion, carrots, tomatoes and salt. Mix everything together and place in the oven.

4. Roast for 20 minutes, then take them out, add the kale, garlic, and lemon juice, stir, and throw them back in the oven until some of the veggies start looking a little browned around the edges, 10 to 15 minutes longer.

5. Add the roasted veggies to the cooked pasta, pour in the balsamic, a pinch of salt and black pepper, and stir. Taste and add more garlic, vinegar, lemon juice to whatever your taste buds desire.

Thursday Motivation

A joke with a serious message:

There once was a con­struc­tion worker who had a cer­tain com­plain­ing habit. Here is how the story goes.

Mon­day at noon he opened his lunch bag and saw a baloney sand­wich. He ate that for Lunch.

On Tues­day at noon, he opened his lunch bag again and saw another baloney sand­wich. He was a bit annoyed but he ate it.

On Wednes­day at noon guess what hap­pened. He saw the same sand­wich again. Now he began to com­plain. “Another Baloney Sandwich!!!”

Thurs­day came and once again he screamed “Another Baloney Sand­wich, Another Baloney Sand­wich if I see this thing again tomor­row I may have to kill myself!”

Fri­day the same thing hap­pened and as he kept scream­ing “A Baloney Sand­wich, another Baloney Sand­wich!” one of his cowork­ers said “Hey, why don’t you tell your wife to stop pack­ing all these Baloney Sand­wiches for you.”

His reply was ” Hey you leave my wife out of this! You hear! You leave my wife out of this! I pack my own lunch!!!!”

Now it sounds kind of funny and some may say that no one could be that stu­pid yet many times we are like that man.

You’re prob­a­bly say­ing to your­self there is no way you can be that dumb but let me explain it to you.

How many peo­ple today keep com­plain­ing about their present sit­u­a­tion and they are doing absolutely noth­ing about it. They are just like that man. Some peo­ple keep com­plain­ing about their jobs but they aren’t even send­ing out a resume to get another one. Some peo­ple keep com­plain­ing about their teach­ers who can’t seem to teach well but they aren’t even look­ing to get some extra lessons to help them.

We love to have a pity party instead of tak­ing per­sonal respon­si­bil­ity for our lives.

As Jim Rohn would say “If you want things to change then you have to change. If you want things to get bet­ter then you need to get better.”

Stop com­plain­ing and start explain­ing. If you want to lose weight then join a gym, if you want to write a book, then write that first page. Do some­thing with your life.

Excusi­tis is not going to take you any­where. We cre­ate our own Baloney in our lives and if we don’t do any­thing about it, it will remain with us for the rest of our lives.

Now stop read­ing this and go take some action!!!!