Roasted Chicken and Vegetable Frittata

Chicken & Vegetable Fritatta

Ingredients

1 dozen free range eggs mixed well in a deep bowl
2 cups of sliced button mushrooms
2 cups of washed baby spinach leaves
2 cups of washed and sliced thin zucchini rounds
2 cups of feta cheese diced small
1 raw beetroot freshly grated
½ roast chicken shredded
Olive oil spray
Salt and Pepper to taste

Method

*Heat your oven to 180 degrees not fan forced or 160 degrees fan forced

  1. Line a medium sized deep baking tray with two layers of baking paper using olive oil spray to keep them in place ( spray the tray, place one layer of paper on top and spray that paper and then lay the other paper on top of this)
  2. Lay the chicken over the bottom of the tray followed with the mushrooms, spinach, zucchini rounds and the beetroot, and then pour the egg over the top of the chicken and vegetable
  3. Spread the feta cheese over the top of the dish and sprinkle with ground salt and pepper
  4. Bake in the oven until golden brown and firm, the egg mix needs to be cooked all the way through
  5. Let cool slightly, mark cutting lines across the top and carefully lift out of the tray, peel the paper from the bottom of or just scoop out of the tray to eat

Equipment

Medium deep baking tray, measuring cup, whisk, deep bowl, baking paper, chopping board, grater, cooks knife

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Oven Baked Salmon Fillets with Lemon, Lime & Seeds

Oven baked salmon fillets

Serves: 2

Ingredients

2 salmon fillets
½ lemon
½ lime
2 tablespoon of seed mix: pumpkin, flax, sesame, sunflower seeds
2 sheets of alfoil
2 sheets of baking paper
Olive oil spray or 20 mls of fresh olive oil

Method

  1. Lay two even sheets of alfoil with shiny side facing down and place the two even sheets of baking paper over the top of this
  2. Place the salmon fillets in the centre of the baking paper and lightly spray or brush olive oil over the top so the seed mixture sticks to the fish, squeeze the lemon and lime over the top of the fish, and then sprinkle the fish with the seed mixture and press down firmly into the fish using the back of a spoon
  3. Wrap both parts of the alfoil into the middle and turn the edges over so they seal, it should look like a pouch
  4. Place into a hot oven 180 degrees for 30 to 35 minutes; be careful when you open the pouch as steam may come out, serve with steamed vegetables or a fresh side salad

Equipment

Alfoil, Baking paper, Tablespoon, Baking Tray

Egg Free Vegetable Fritters

Serves: 6

Ingredients

1 medium carrot (grated)
1 medium zucchini (grated)
1 onion finely (chopped)
1 small sweet potato (grated)
1 small wedge of pumpkin (grated)
1 small head of steamed broccoli (chopped finely)
2 ½ cups of Gluten Free Self-raising flour (sifted well)
3 tablespoons of egg free mix (Orgran Brand)
2 cups of lactose free milk or alternative milk
¼ cup of Himalayan salt and organic pepper

Method

  1. Mix the vegetables together in a deep bowl; add the flour, egg replacer, milk and seasoning combine well
  2. Heat a small fry pan with coconut oil or olive oil cook a small sample before cooking the lot, the vegetable patty will raise slightly

Equipment

Grater, chopping board, tablespoon, cup measurements, deep bowl,  large frypan, egg flip

Nitrate Free Bacon and Vegetable Patties

Nitrate Free Bacon and Vegetable Patties

Serves: Many

Ingredients

3 Free Range Eggs (whisked well)
6 rashes Nitrate Free Bacon (sliced thinly)
½ cup of gluten free rice flour
1 cup of gluten free plain flour
1 cup of lactose free milk or alternative milk
¼ teaspoon of Himalayan salt and organic pepper
1 medium carrot (grated)
1 medium zucchini (grated)
2 medium potatoes (grated)
1 medium sweet potato (grated)

Method

  1. Mix the bacon and vegetables in a deep bowl, add the eggs, milk, salt and pepper and combine well with a wooden spoon
  2. Add the flours to the mix and combine until the mixture is like a thick batter, you may need to add an extra ½ cup of flour to the mixture depending on your choice of gluten free flour used in the recipe
  3. Heat a frypan with coconut oil and cook a few spoonful’s of mixture turning when golden brown on one side

Equipment

Frypan; deep bowl; whisk; grater; teaspoon; chopping board; cooks knife; wooden spoon

Sweet Potato Onion Bake

Sweet Potato Onion Bake

Serves: 6

Ingredients

350 mls vegetable stock
2 large sweet potatoes (peeled and sliced thinly into round slices)
1 brown onion (sliced thinly into round slices)
1 cup lactose free cheese (grated)
150 mls lactose free cream

Method

Heat your oven on 200 degrees for 10 minutes before cooking your potatoes

  1. Place the sweet potato in the bottom of a stainless steel tray so each piece slightly overlaps the other; spread the onion over the sweet potato and cover with stock and cream
  2. Top with grated cheese and bake in a hot oven until cooked through and golden brown on the top

You may need to turn your oven down to 180 degrees if the cheese is getting to brown on the top , cover with baking paper and alfoil to retain the heat and cook slowly

Pumpkin & Apple Soup

Pumpkin & Apple Soup

Serves 4
Use all organic produce if possible

Ingredients

1 large butternut pumpkin (skinned and rough chop)
1 brown onion (1 cm diced)
1 clove of garlic (crushed)
20 grams of fresh turmeric (peeled and crushed)
20 grams of ginger (peeled and crushed)
1 green apple (deseeded and rough chop)
2 sticks of celery (1cm diced)
250 ml of low salt vegetable stock
1 can of coconut milk
½ teaspoon of salt- ½ teaspoon of white pepper

Method

1. In a deep pot add the oil and heat pan hot enough to saute the onion, garlic, ginger and turmeric so they release their aroma

2. Add the celery, pumpkin and apple; stir well

3. Add the vegetable stock; coconut milk and reduce to a simmer until the pumpkin and apple become soft enough to blend in the pot

4. When the pumpkin is soft and the liquid has reduced to a thick consistency blend the soup with a stick blender and return to the stove on a low heat

5. Add salt and white pepper to taste ( tastes great with sour cream or natural yoghurt)

Equipment

Chopping board, cooks knife, deep pot, stick blender, wooden spoon

Tomato, Bacon & Spinach Frittata

Tomato, Bacon & Spinach Frittata

Serves 4
Use all organic produce if possible

Ingredients

1 dozen organic eggs (mixed well)
4 pieces of nitrate free bacon (trimmed of fat and chopped 1 cm dice)
200 grams of organic spinach leaves (washed)
1 punnet of organic cherry tomato (washed and halved)
150 grams of Meredith Dairy cheddar cheese (grated)
Pink Himalayan salt & cracked black pepper: just a sprinkle of both
Spray olive oil

Method

  1. Heat oven to 180 Degrees- Non fan forced or 160 Degrees fan forced
  2. Spray a little oil onto a deep edged tray and line with baking paper; spray the paper slightly with oil again and layer with the spinach, tomato, bacon
  3. Add the mixed eggs to the tray by pouring evenly over the tray and pressing down on the ingredients with a back of a large metal or wooden spoon
  4. Add a dash of salt and pepper and sprinkle with cheese
  5. Place into the oven on a middle rack and let it cook evenly ( Every Oven has its own personality-depending on your oven you may need to rotate your dish around for the egg mixture to cook evenly or turn your oven up or down slightly)

Equipment

Baking Paper, chopping board, cooks knife, deep edged tray, grater, mixing bowl, whisk