Beef and vegetable stew
Beef and vegetable stew
(Taken from Eating For Sustained Energy 3)
Serves 4
5ml olive or canola oil (1tsp)
500g beef goulash
2 medium onions, peeled and cut into eights
2 cloves of garlic, crushed
125ml red wine (½ cup)
4 med carrots, sliced lengthwise and then quartered
5ml dried oregano (1t)
1 sprig fresh rosemary (8cm), leaves chopped
60ml split lentils (¼c)
10ml beef stock powder (1-2t), dissolved in 250ml boiling water (1c)
6 baby potatoes, quartered
1 tin tomato paste (65g)
15ml chutney (1T)
- Heat the oil in a large saucepan and stir-fry the meat on high heat until browned. Remove from the saucepan and set aside.
- Reduce the heat slightly and gently fry the onions and garlic, using the same saucepan and no extra fat. Cook for 5 minutes, stirring occasionally.
- Add the wine, carrots, oregano, rosemary, lentils and prepared stock and cook covered for 10mins on low heat.
- Meanwhile, cook the rice in a lightly salted water in another saucepan until just tender
- Add the cooked meat, raw potatoes, tomato paste, chutney and about 125ml (½cup) of water to the vegetable mixture, and cook covered for 45minutes or until the meat and vegetables are soft. Stir occasionally and add more water, if necessary, to make enough gravy.
- Add freshly ground black pepper to taste and serve with ½ a cup of rice and a large salad.
Pork fillet with mushrooms
Pork fillet with mushrooms
(Taken from Eating For Sustained Energy 3)
Serves 4
10ml Olive or Canola oil (2tsp)
500g pork fillet, sliced thickly into medallions
1 medium onion, peeled and chopped
250g fresh mushrooms, sliced (1 punnet)
1 clove garlic, crushed
125ml water (½ cup), mixed with 30ml wine
30ml low fat evaporated milk (2Tbsp)
2.5ml salt (½t)
Freshly ground black pepper
- Heat the oil over medium heat in a large frying pan and brown the pork on both sides. Move the cooked meat onto one side of the pan.
- Add the onion and mushrooms and gently fry until almost cooked. Add the garlic and stir-fry for half a minute.
- Pour the water (and wine) onto the onions and mushrooms in the pan and mix. Cook until half the liquid has evaporated.
- Switch the stove plate off and pour the evaporated milk onto the onions and mushrooms, and stir to make a thickened sauce.
- Move the meat back into the sauce and season with the salt and pepper.
6. Serve with two cooked vegetables and three baby potatoes per person.
Beef Stroganoff
Beef Stroganoff
Serves 4
10ml Olive or canola oil (2tsp)
1 sliced onion
2 cloves garlic
1 large tray of beef strips (450g)
250g mushrooms, sliced (1punnet)
1 green pepper, sliced
1 tray baby corn, slice them in half lengthways
500g low fat plain yoghurt
Ina Paarman’s Garlic and herb seasoning
Ina Paarman’s Rosemary and Olive Seasoning
1.Heat the oil in a non-stick pan/wok
2.Add the onions, garlic, mushrooms, green pepper and baby corn and cook until soft.
3.Add the beef strips and seasoning. As soon as the strips have cooked through remove from the heat and stir in the yoghurt. Serve with ½ cup cooked brown rice and salad.
Quick vegetable savoury mince
Quick vegetable savoury mince
(taken from Eating For Sustained Energy 3)
Serves 4
5ml olive or canola oil (1tsp)
1 large onion, peeled and chopped
450g extra lean mince or ostrich
250g mushrooms, sliced (1punnet)
500ml frozen mixed vegetables
10ml beef stock powder (2t)
1 clove garlic, peeled and crushed
1 sprig fresh rosemary, chopped
15ml vinegar (1T)
15ml chutney (1T)
15ml Worcestershire sauce (1T)
15ml tomato sauce (1T)
Freshly ground black pepper, to taste
- Heat oil in a large pan and sauté the chopped onions until transparent
- Add the mince and stir-fry until browned
- Add the mushrooms, mixed vegetables, stock powder, garlic, rosemary, vinegar, chutney, Worcestershire sauce and tomato sauce and simmer, covered for about 20 minutes.
- Season to taste with black pepper
- Serve with ½ cup spaghetti and a large salad
Creamy fish Bake
Creamy fish Bake
(Taken from Eating For Sustained Energy 4)
Serves 4
400g fish, hake or kingklip or frozen (1pkt)
175ml low fat plain yoghurt
½ packet white onion soup powder (30g)
60ml low fat milk (¼ cup)
Freshly ground black pepper to taste
30g lower fat cheese (1 matchbox before grating)
60ml fresh parsley, chopped (¼ cup)
- Preheat the oven to 200ºC.
- Spray a 150x200mm oven-proof dish with non-stick cooking spray and pace the fish in the dish.
- Pour the yoghurt into a mug. Add the soup powder and stir until well combined. Pour the milk into the mug and mix through.
- Pour the yoghurt mixture over the fish and season with freshly ground black pepper. Bake for 20mins.
- Grate the cheese over the top and bake until it bubbles.
- Serve immediately with 3 baby potatoes and two vegetables.
Unbelievable Chicken
Unbelievable Chicken
(Taken from Eating for Sustained Energy 2)
Serves 4
1-2 pieces chicken per person e.g. 1 breast or 1 skinless drumstick + thigh per person
60ml (4T) low-fat mayonnaise
60ml (4T) Chutney, preferably ‘lite’
15g (⅓ pkt) onion soup powder
Boiling water
1. Preheat oven to 220ºC
2. Remove all fat and skin from chicken, and place in an ovenproof dish.
3. Mix the mayonnaise, chutney and soup powder in a mug, and mix well. Pour over the chicken.
4. Cover the dish and bake the chicken for 30mins.
5. Remove the lid and bake until browned, turning often. Add water if necessary.
6. Serve with half a cup of brown rice and half a plate of salad/vegetables.
Asian chicken in soya and sherry sauce
Asian chicken in soya and sherry sauce
(Taken from Eating for Sustained Energy 4)
Serves 4
185ml brown rice (¾ c)
1,25ml salt (¼ t)
4 chicken thighs
4 chicken drumsticks
5 ml oil, canola or olive (1t)
2 medium onions, peeled, halved and sliced
250g mushrooms, sliced (1 punnet)
Sauce
125ml sherry (½ cup)
10ml soya sauce (2t)
10ml beef stock powder (2t)
250ml low fat plain yoghurt (1c)
1. Cook the rice with the salt and boiling water until just tender.
2. Preheat the oven to 180ºC.
3. Remove all visible fat and skin from the chicken.
4. Heat the oil in a frying pan and fry the chicken and onion together until brown.
5. Spray a 200x200mm oven-proof dish with non-stick cooking spray.
6. Arrange the chicken and onions in the dish and add the mushrooms.
7. Combine all the ingredients for the sauce and pour over the chicken, onions and mushrooms.
8. Bake, uncovered, in the preheated oven for 45-60mins, until cooked.
9. Serve on the rice, together with two vegetables/salad
Thai chicken with curried yoghurt and coriander marinade
Thai chicken with curried yoghurt and coriander marinade
(Taken from Eating for Sustained Energy 3)
Serves 4
4 chicken breasts, skinned and deboned
2.5ml salt (½t)
Freshly ground black pepper
175ml low fat plain yoghurt
30ml Thai red curry paste (2T)
60ml coriander leaves, chopped
500ml frozen whole corn
1.Slice each chicken breast open lengthwise, cover with clingfilm and flatten slightly with a rolling pin or meat mallet.
2. Place the chicken in a flat casserole dish and flavour on both sides with salt and black pepper.
3. Mix the yoghurt, curry paste and coriander to form a marinade.
4. Cover the chicken with marinade and place in the fridge for at least 20-30mins.
5. Heat a griddle pan until hot, and fry all the chicken pieces on both sides until cooked through.
6. Serve hot on a bed of whole corn (½ cup) and two vegetables/salad
Chicken and Vegetable Stir-fry
Chicken and Vegetable Stir-fry
(Taken from Fast food for Sustained Energy)
Serves 4
4 tsp Olive oil
1 chopped onion
4tsp crushed garlic
4tsp crushed ginger
1 tray skinless chicken strips
1 packet Fresh or frozen prepared stir-fry vegetables
2 cups frozen sweet corn
4tsp brown sugar
4tsp Soya sauce
8tsp lemon juice
3cups water
1.Heat the olive oil in a wok/large frying pan
2. Add onion, garlic and ginger. Gently stir-fry and then add chicken.
3. Stir-fry until just cooked and then add vegetables.
4. Add the sweetcorn
5. While the stir-fry is cooking , combine the following in a cup: sugar, soya sauce, lemon juice and water. Pour over the stir-fry and heat through
6. Serve without adding any other starch
Honey and mustard baked salmon with sweet potato and onion
Honey and mustard baked salmon with sweet potato and onion
(Taken from Eating For Sustained Energy 3)
Serves 4
2-3 small sweet potatoes, peeled and sliced thickly (400g)
2 small onions, peeled and cubed
1-2 cloves garlic, chopped finely
10ml oil, olive or canola (2tsp)
20ml honey (4tsp)
7.5ml mustard powder (1½tsp)
1 sprig fresh rosemary, leaves chopped
500g fresh salmon steaks or fillets
- Preheat the oven to 180 ºC
- In the microwave, cook the sweet potatoes, onion and garlic in boiling water for 10-15mins and drain, Alternately, cook in a saucepan on the stove.
- Place the oil in an ovenproof dish that is large enough for the sweet potato and onions, heat for a few minutes in the oven.
- Place the cooked sweet potatoes and onions in the ovenproof dish and toss lightly to cover the oil. Bake for 10-15mins.
- Meanwhile, mix the honey, mustard powder and rosemary in a cup and microwave for 15seconds on high to melt the honey.
- Spread most of the honey, mustard and rosemary mixture over the fish fillets, but reserve a little for serving.
- Spray a cooling rack with non-stick cooking spray and suspend it over the sweet potato and onion dish.
- Place the fish directly onto the cooling rack, suspended over the dish of sweet potatoes and onions, so that the drippings of the fish can fall onto the sweet potatoes.
- Bake the fish and sweet potato for 10-15minutes.
- Spread the rest of the honey mixture over the fish and serve with lots of cooked vegetables.
Hake with apricot sauce
Hake with apricot sauce
This recipe have been taken from Eating for sustained Energy – by Gabi Steenkamp
Serves 4
5ml (1t) oil
1 small onion, peeled and finely chopped
1 clove, chopped or 2ml (½tsp) dried garlic flakes
1ml (¼t) curry powder
1ml (¼t) ground cinnamon
1ml(¼t) ground ginger
30ml (2T) lower GI oats
250ml apricot juice
500g hake fillets, frozen
Pinch of salt
Preheat oven to 200ºC.
Heat the oil in a frying pan and fry the onion and garlic until transparent.
Add the curry powder, cinnamon and ginger and fry briefly.
Stir the oats and the apricot juice into the onion mixture on the stove. Stir until the mixture thickens and boil briefly. Remove from the stove and set aside.
Place the fish in an ovenproof dish and pour the sauce over. Season with salt.
Bake for 30 mins.
Boil 190ml (¾ cup) pearled barley and serve with the fish, and vegetables/ salad
Roast Hake and Tomato
Roast Hake and Tomato
(Taken from Eating For Sustained Energy 4)
Serves 4
400g hake fillets, fresh or frozen (1pkt)
1 round feta cheese, coarsely crumbled
125ml fresh basil, torn into pieces (½cup)
300g small rosa tomatoes (1 small punnet)
15ml oil, olive or canola (1T)
1.25ml salt (¼ t)
Freshly ground black pepper to taste
- Preheat oven to 220ºC.
- Spray a 200x200mm oven-proof dish with non-stick cooking spray and place the hake fillets in the dish.
- Sprinkle the feta cheese on each fillet and arrange the basil and tomatoes around the fish.
- Drizzle the oil over the fish and season lightly with the salt and freshly ground black pepper. Bake for 20mins.
5. Serve with whole corn and two vegetables or a large salad.
Contact
Kloof medical centre,
KZN, South Africa
Call: 083 494 2898
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