Easy Chicken and Rainbow Veggies

Easy Chicken and Rainbow Veggies

Servings: 4

INGREDIENTS

Vegetables:

·        1 medium-size red onion, diced

·        2 cups broccoli florets

·        1 yellow bell pepper, sliced

·        2 cups baby carrots

·        1 ½ cup cherry tomatoes

·        3-4 tablespoons olive oil

·        Salt and Pepper , to taste

·        8-10 sprigs thyme

·        Few garlic cloves

Chicken:

·        4 chicken breasts

·        Olive Oil

·        Salt and Pepper , to taste

·        Pinch of Paprika

·        4 sprigs thyme

·        4 garlic cloves

·        Special Equipment:

·        2 baking trays

·        aluminum foil

PREPARATION

1. Preheat oven to 400°F (200˚C).

2. Place red onion, broccoli, yellow bell pepper, baby carrots, and cherry tomatoes evenly on a baking tray. (Try not to let the vegetables overlap too much so they roast properly.)

3. Season with olive oil, Salt, and Pepper (to taste).

4. Add sprigs of thyme and garlic clove halves on top of the vegetables.

5. Tear off four pieces of aluminum foil (approximately 12 in x 12 in).

6. Lay down the foil and place the chicken breast in the center for each one.

7. Season both sides of the chicken with Olive Oil, Salt, Pepper , and Paprika (all to taste).

8. Add sprigs of thyme and garlic clove on top of each chicken breast.

9. Bring the top and bottom edge of the foil into the center and fold a couple of times. Fold in the left and right sides a couple of times to seal the foil pack.

10. Place all 4 chicken foil packs on a baking tray.

11. Bake for 30 minutes.

12. Enjoy!

Balsamic Chicken Salad with Lemon Quinoa

Balsamic Chicken Salad with Lemon Quinoa

Ingredients and Directions

·         1/2 cup dry quinoa

·         1 cup vegetable or chicken stock (or water mixed with 1 teaspoon vegetable stock powder)

·         Pinch of salt to season

·         Juice of 1/2 a lemon

1.    In a small saucepan, combine quinoa, stock and salt together.

2.    Bring to the boil; reduce heat to gentle simmer, cover with a lid and cook for 15 minutes or until broth has absorbed and quinoa is soft.

3.    Remove from heat and set aside while still covered and allow to steam.

4.    After about 2 minutes, fluff with a fork. Allow to cool slightly and add the lemon juice.

·         6 boneless chicken thigh or breast fillets , trimmed of fat

·         1 tablespoon garlic (or plain) olive oil

·         2 tablespoons balsamic vinegar

·         Juice of 1/2 a lemon

·         1 teaspoon vegetable stock powder

·         1 teaspoon garlic powder/granules or 1 clove garlic , crushed

1.    Add the chicken fillets in a large skilletor nonstick pan with the olive oil, balsamic vinegar, lemon juice, stock powder and garlic powder/granules.

2.    Saute the chicken until nice, crispy and golden on both sides, and cooked through.

3.    Remove from heat; allow to cool slightly, and slice into 1-inch strips.

·         2 tablespoons garlic olive oil

·         2 teaspoons balsamic vinegar

1.    Combine all dressing ingredients in a small bowl/jug, and whisk until mixed through.

·         6 cups (200g | 7oz) cos lettuce, washed and shredded

·         200 g | 7oz grape tomatoes , halved

·         1/2 medium red onion , thinly sliced

·         100 g | 3.5oz pitted kalamata olives

·         50 g | 1.7oz reduced fat Feta cheese

·         1/2 cup continental parsley

2.    Combine the lettuce, tomatoes, onion, olives, Feta and parsley together in a large salad bowl.

3.    Top with chicken slices and quinoa, and drizzle with the dressing. Toss to combine. Serve with lemon wedges.

Falafel Recipe

Falafel

Ingredients

• 1 lb dry fava beans (foul), soaked in water overnight
• 1 lb chickpeas (hommos), siaked in water overnight
• 1 bunch of parsley
• 1/2 bunch mint
• 1/2 bunch of coriander (cilantro)
• 2 medium onions, chopped
• 1 tsp dry coriander
• 4-5 cloves garlic, mashed
• 1/2 tsp cumin
• 1/2 tsp falafel spices
• 1 tbs salt
• oil, to fry the falafel
• 1/2 tsp bicarbonate of soda
• 1 tsp baking powder

     Tahine Sauce (Taratour)

• 1/2 cup tahine
• 1 cup water
• Juice of 1 lemon
• 1 clove garlic, mashed
• 1/2 tsp salt

Directions:

1. Soak the foul(fava beans) and hommos (chickpeas) for 12 hours in cold water. Wash and drain
2. Wash the parsley, mint and fresh coriander and chop. Add to the hommos and foul.
3. Blend in the garlic, onions, salt, cumin, dry coriander and falafel spices.
4. Process this mixture or grind in a meat grinder, to obtain a sticky soft batter. Leave to rest for around 1 hour.
5. Stir the batter again and just before frying, add the bicarbonate of soda and baking powder.
6. Dip a falafel scoop in water and plunge scoop inside the batter. If using hands, wet hands with water, take from the batter and form semi-flat balls, bigger than walnuts.
7. Heat the vegetable oil in a deep pan and fry falafel balls until crisp and golden in color. Remove when they float on the oil.
1. I don't fry my falafels, I like to bake to make them healthier.
8. Dilute the tahine with water and lemon juice, add the salt and garlic and blend into a smooth sauce.
9. Serve the falafel with pita bread, sliced tomatoes, fresh mint leaves, chopped parsley and pickled peppers.
10. Drizzle taratour over the falafel when eating. 

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Potsticker and Vegetable Stir Fry

Potstickers and Vegetable Stir Fry

Ingredients

• 2 tbsp oil
• 16 frozen potstickers
• 1 tbsp reduced-sodium soy sauce
• 1 tsp honey
• 1.5 cups of shredded carrots
• 2 bell peppers, shredded
• 2 clove garlic
• 1 tbsp finely chopped fresh ginger
• 1 medium onion
• 1/4 medium green cabbage
• 3 oz peas
• Toasted Sesame Seeds (optional)

Directions

1. Either fry or bake potstickers
1. Fry Instructions
1. heat 1 tbsp oil in a large skillet over medium heat. Add the potstickers and cook until lightly browned on all sides, 4 to 5 minutes. Add 2 tbsp water to the skillet, cover, and cook until the water has evaporated and the potstickers are heated through, 1 to 2 minutes. 
2. Bake Instructions
1. Spray baking dish with oil. Layer potstickers and spray with oil again. Bake for about 30 minutes on 350 to 400 degrees 
   
2. In a small bowl, whisk together the soy sauce and honey: set aside.
3. Heat the remaining tbsp oil in a large skillet over medium high heat. Add the carrots, peppers, garlic, and ginger and cook, tossing occasionally, for 5 minutes. 
   
4. Add the onion, cabbage and peas and cook, tossing occasionally, until the vegetables are just tender, about 2 minutes more.
   
5. Divide the vegetables and potstickers amoung the bowls and drizzle with soy sauce mixture, Sprinkle with toasted sesame seeds, if desired.