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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Chicken Curry

Organic Chicken Curry

Serves 4
Use all organic produce if possible

Ingredients

12 organic chicken thighs (trimmed of fat and cut in half – works well with bone in thigh)
1 large organic brown onion (2cm diced)
2 cloves Australian garlic (crushed)
1 organic red capsicum (2cm diced)
200 grams of green beans (2cm top tailed and diced)
1 cup of organic green frozen peas
375 ml can coconut cream
1 large table spoon yellow mild curry paste (any variety low in salt)
100 ml organic olive oil

Method

  1. Dust the chicken thigh in the rice flour
  2. In a large deep pot add the oil and heat the pot so it is just hot enough to seal the chicken thigh
  3. Add the chicken thigh to the pot searing both sides of the chicken
  4. Add the curry; onion; garlic and slightly sauté the onion so it becomes transparent
  5. Add the coconut cream; capsicum; green beans; peas and slowly simmer for 1 hour with the lid ¾ covering the pot until the mixture becomes thicker, you may need to remove the lid and cook for a further ½ hour

Equipment

Chopping board, cooks knife, deep pot, tongs, wooden spoon

Coconut Chicken Soup

 Coconut Chicken Soup

Serves 4
Use all organic produce if possible

Ingredients

500 grams chicken thigh – free range (diced 2cm strips)
1 can of low fat coconut cream (375 ml can equivalent)
1 brown onion (diced 1cm)
1 clove of garlic (diced small)
2 medium carrots (diced 1cm)
1 medium sweet potato (diced 1cm)
½ butternut pumpkin (diced 1cm)
2 cups frozen peas
1 head broccoli (separate into small flowerets)
200 ml carton chicken stock – low in salt OR 1 cube of Massel chicken stock cube dissolved in 200 ml of water

Method

  1. Place all ingredients into slow cooker on high.  This will take approximately 4 hours to cook depending on your slow cooker. (You may need to remove the lid to let the liquid evaporate.)
  2. To cook in a large pot, add 100 ml of olive oil then add the onion and sauté the onion off until brown or tender.  Add the rest of the ingredients and bring to the boil, then reduce to simmer until all the ingredients are cooked through and the liquid thickens.

Serve with low GI rice.

Equipment

Slow cooker OR large pot, chopping board, chefs knife