Oregano Chicken Skewers

Summer calls for swanning around in next-to-nothings, sultry sounds and sipping on colourful cocktails. It also calls for skewered food. Can you hear it? Skeeeeeeeeeeeeee-weeeeeeeeeeeeeeers. Okay maybe that's just me.

These skewers will have you calling out for more though. Even if you aren't swanning around in next-to-nothings. And let me just say, apricots are a very under appreciated fruit. Especially when it comes to skewers. They add a delightful tang to the other ingredients. Try them skewered and wrapped in bacon - it is truly divine.

Oregano Chicken Skewers

Inspired by The Culinary Sherpas

Serves 4

500g skinless boneless chicken breasts
juice from 1 lemon (approx 2 tbsp)
1 tsp dried oregano
1 tsp minced garlic
1 tsp salt
4 tbsp plain lowfat yoghurt
8 largeish button mushrooms
4 apricots, pitted and halved
1 tbsp olive oil

1. Cut chicken into bite-sized cubes, then marinate in a mixture of the lemon juice, oregano, garlic, salt and yoghurt. Leave to soak up the flavours for an hour.
2. Thread the chicken, mushrooms and apricots onto skewers and place on a baking tray.
3. Bake at 180C for 20 - 25 minutes until chicken is cooked but still tender.

Nutritional info (per serving): Calories 205.8, Total fat 5.5 g, Saturated fat 1.1 g, Polyunsaturated fat 0.7 g, Monounsaturated fat 3.0 g, Cholesterol 73.4 mg, Sodium 675.4 mg, Potassium 577.0 mg, Total carbohydrate 7.3 g, Dietary fiber 1.3 g, Sugars 5.2 g, Protein 31.4 g

Good source of: Niacin 78.2 %, Vitamin B6 38.6 %, Phosphorus 30.8 %, Selenium 37.3 %, Riboflavin 18.5 %

Spicy Spinach & Corn Enchiladas

Guess who's finally participating in Meat-free Mondays again? Okay, that wasn't a very difficult guess. Okay, how about this one: guess who likes Mexican food?

Again, maybe not the most difficult one to guess. Okay you got me, I don't have much to say about this, except that it was pretty damn tasty and the spinach sauce on top (if I do have to say so myself) turned out to be an inspired choice. 



The reason why I don't have much to say isn't because this dish is blah (FYI - it.is.not.blah.), but rather because I just have a lot of other stuff on my mind at the moment. Such as my super-cool new computer at work. Super-fast, NOT crashing every 5 minutes (like my previous computer) and wrapped up in a sleek black package. And did I mention that I'm now using Windows 7?

No wait, come back!!! I promise I won't be a weirdo, geek, computerN3RD. Okay I can't promise that. You'll have to put up with any future nerdiness that creeps into my posts. 

<< Mwuhahahahahaha!>>

Seriously though, I'll cut the geek quotient of this post by just summarising with - Windows 7 is awesome. Try it, and let me know what you think. Oh, and make some enchiladas to go with your new snazzy computer. The two make a winning combo!

Spicy Spinach & Corn Enchiladas

Makes 7 enchiladas

1 bunch spinach, stems removed
1/2 cup low-fat plain yogurt
salt & pepper to taste
1 tsp olive oil
1/2 medium onion
1 tsp minced garlic
1 teaspoon cajun spice
2 cups cooked sugar beans (or use red kidney beans)
2 corn on the cob, cob part removed
7 whole-wheat tortillas
1 tin (400g) mexican salsa
1 1/2 cups grated cheddar

1. Cook spinach in a little bit of water until just wilted. Remove from heat, drain and puree to a pulp in a food processor. Add yoghurt, salt and pepper to taste, stir through and set aside.
2. Meanwhile, heat olive oil in a frying pan over medium heat, add onion and garlic and saute for a few minutes until soft. Add cajun spice and corn, fry another 3 or so minutes, then stir through the beans. Add salt and pepper to taste, then set aside.
3. Now get your tortillas ready and spoon some of the corn/bean mixture onto each one. Top with mexican salsa and a little bit of grated cheese (will use about 1 1/4 cups here) and roll into long sausages.
4. Transfer the rolls to a casserole dish. Spoon the spinach sauce on top and top with the remaining 1/4 cup of cheese.
5. Bake at 180C for about 20 - 30 minutes, until golden brown with cheese melted & bubbling on top.

Nutritional info (per serving): Calories 284.6 , Total fat 13.4 g, Saturated fat 4.7 g, Polyunsaturated fat 0.4 g, Monounsaturated fat 0.7 g, Cholesterol 26.8 mg, Sodium 493.2 mg, Potassium 634.4 mg, Total carbohydrate 29.0 g, Dietary fiber 6.8 g, Sugars3.0  g, Protein 17.3 g

Good source of: Vitamin A 98.1 %, Folate 37.2 %, Manganese 34.7 %, Vitamin C 32.4 %, Calcium 28.0 %

Beef Rogan Josh

Rogan Josh seems to strike fear in the hearts of non-curry afficionados. It's flavourful yes, but it's quite hot. According to Wikipedia Rogan means oil, while Josh refers to heat or passion. So I think it's fair to say that this is as passionate as they come!



It's traditionally made with lamb, but the lamb on offer at the grocery store this week looked pretty dismal, so I chose beef. Still prefer lamb if I have to be honest, but I think the beef makes a nice change. Be warned though, this is not a quick weeknight meal as it requires lengthy simmering for the flavours to blend and the meat to become meltingly soft. But as they say, good things come to those who wait.

Beef Rogan Josh

Adapted from Route 79

Serves 4 - 5

2 tbsp olive oil

2 medium onions, finely chopped

1 tsp minced garlic

1/2 tsp ground ginger

3 tsp garam masala

1 tsp chilli powder

2 tsp ground cumin

2 tsp ground coriander

2 tsp salt

1 tsp turmeric

650g lean beef, cubed

1 tin (400g) chopped tomatoes

1 cup plain low-fat yoghurt

1.  Heat 1 tbsp olive oil over medium-high heat in a large saucepan. Add the onions and cook for about 5 minutes, stirring regularly.

2. Add garlic, ginger and spices to the onions and cook for another 3 - 4 minutes, until onions are soft.

3. Add the rest of the oil, then add the meat, browning it on all sides.

4. When the meat has browned, add the tomatoes, bring to boiling point, then reduce heat and let simmer for 20 minutes, covered.

5. Stir in the yoghurt and simmer another 20 minutes, uncovered for sauce to thicken.

6. Serve with basmati rice or rotis.

Nutritional info (per serving): Calories 309.8, Total fat 12.9 g, Saturated fat 3.4 g, Polyunsaturated fat 0.9 g, Monounsaturated fat 6.9 g, Cholesterol 85.6 mg, Sodium 1268.3 mg, Potassium 933.7 mg, Total carbohydrate 10.8 g, Dietary fiber 1.8 g, Sugars 6.2 g, Protein 37.1 g

Good source of:  Vitamin B12 73.5 %, Selenium 46.4 %, Vitamin B6 45.9 %, Phosphorus 42.7 %, Niacin 35.9 %, Zinc 32.6 %, Riboflavin 26.3 %, Iron 25.4 %, Vitamin C 20.4 %,

Creamy Pea and Salmon Spaghetti

What do you make when you've only got about 10 - minutes to whip something up? The answer is usually pasta, and this is one of the quickest ones I know of. Granted, it's nothing spectacular, but it's simple and tasty. And let's face it, on most weeknights, that's all you want.

Creamy Pea and Salmon Spaghetti

Serves 4

250g dried spaghetti

2 cups fresh/frozen peas

400g tinned salmon

100g pickled cucumber

1 cup buttermilk

1 cup low-fat plain yoghurt

salt & pepper to taste

1/2 tsp dried dill

1 tbsp olive oil

1. Bring a pot of salted water to the boil, add spaghetti and cook 7 - 10 minutes, or until al dente.

2. In a seperate pan, cook the peas for about 4 minutes few minutes, then add salmon, dill pickles, buttermilk and yoghurt. Stir gently to combine, add dill and season with salt & pepper. Cook for about 5 minutes over low heat to allow the flavours to mingle.

3. Drain the pasta, reserving 1/4 cup of the cooking liquid. Drizzle with olive oil and then toss with salmon and peas. Add reserved water to loosen. Serve immediately.

Nutritional info (per serving): Calories 382.6 , Total fat 11.8 g, Saturated fat 2.7 g, Polyunsaturated fat 2.7 g, Monounsaturated fat 4.6 g, Cholesterol 58.7 mg, Sodium 519.9 mg, Potassium 629.1 mg, Total carbohydrate 36.0 g, Dietary fiber 4.4 g, Sugars 9.1 g, Protein 32.0 g

Good source of: Vitamin B12 79.1 %, Selenium 71.1 %, Phosphorus 51.5 %, Niacin 44.5 %, Calcium 35.1 %, Vitamin A 32.4 %, Riboflavin 26.9 %, Folate 26.0 %

Herbed Summer Pasta Bake

 With summer sticking its head around the corner every so often (half the time it's still chilly here in the Western Cape - helloooo it's October already!), I'm feeling like some lighter and more summery fare, but at the same time not quite ready for crisp and crunchy salads. That's when the idea for this pasta bake started taking hold. Summer squash, sundried tomatoes and fusilli smothered in a creamy sauce and baked until crispy on top. Not-quite-summer perfection.


 

Herbed Summer Pasta Bake

Serves 6

250g fusilli

240g (150g drained) marinated sundried tomatoes

250g green pattypans, scliced

250g yellow pattypans, sliced

3 baby leeks, thinly sliced

2 1/2 cups plain yoghurt

2 eggs

1/2 tsp salt

1/4 tsp ground black pepper

1/2 tsp dried mint

1/2 tsp dried oregano

1/4 cup breadcrumbs

1. Cook pasta for about 7 minutes until just starting to soften. Add pattypans, leeks and roughly torn tomatoes in, including about 2 - 3 tbsp of the marinade it was in.

2. Transfer to a ovenproof casserole dish. In a seperate bowl whisk the eggs and yoghurt together. Add seasonings and herbs, then pour over the pasta, mixing lightly to ensure everything is coated evenly. Scatter with breadcrumbs, then bake at 180C for 30 - 40 minutes. 

Nutritional info (per serving): Calories 320.3, Total fat 6.7 g, Saturated fat 2.1 g, Polyunsaturated fat 1.1 g, Monounsaturated fat 3.0 g, Cholesterol 77.0 mg, Sodium 516.8 mg, Potassium 683.5 mg, Total carbohydrate 49.9  g, Dietary fiber 2.4 g, Sugars 14.6 g, Protein 15.3 g

Good source of: Vitamin A  26.5 %, Vitamin C 21.9 %, Calcium 19.7 %

Moroccan Roasted Vegetables on Couscous

I've been meaning to make more of an effort with Meat-free Mondays, but since we have our ballroom lesson on a Monday, it's usually somehow more convenient to settle for something like hotdogs. Yes, very gourmet-like of me, I know, but it's quick and TheHusband goes gaga over them. Apparently we all have our less-than-glamorous moments...




Nevertheless tonight called for something sans meat, but still tasty and filling. And let me tell you - these spicy veggies are awesome - just the right amount of heat with an exotic blend of spices that'll make you return for more. And if you don't trust me, ask TheHusband, the vegetarian sceptic, who asked for seconds. TheWoman = 1. TheHusband = sated. See, it's a win-win!

Moroccan Roasted Vegetables on Couscous

Adapted from Taste.com

Serves 4

500g pumpkin, peeled & cubed

1/2 medium head of cauliflower, broken up into florets

2 large carrots, thickly sliced

2 medium red onions, roughly chopped

1 tsp minced garlic

1 tbsp cumin seeds

1 tsp caraway seeds

1 tsp dried red chilli flakes

1 tbsp olive oil

1 1/2 tbsp honey

1 cup wholewheat couscous

1/4 vegetable stock cube, crumbled

1 cup water

1 tsp lemon juice

1 tsp olive oil
salt to taste

4 tbsp plain yogurt

1 tbsp honey

2 tsp dried mint

1. Arrange vegetables in a ovenproof dish. Sprinkle with garlic, spices, oil and honey, distributing evenly and place in the oven at 180C for 30 minutes.
2. Meanwhile, dissolve the stock cube in a cup of water. Add couscous and let rest for 6 - 7 minutes. Fluff with a fork, then stir through oil and lemon juice. Season to taste.
3. Serve roasted vegetables on a bed of couscous and top with a scoop of yogurt, drizzle of honey and a sprinkle of mint. 

Nutritional info (per serving): Calories 321.5, Total fat 6.4 g, Saturated fat 0.9 g, Polyunsaturated fat 0.6 g, Monounsaturated fat 3.7 g, Cholesterol 0.9 mg, Sodium 413.5 mg, Potassium 805.6 mg, Total carbohydrate 62.1 g, Dietary fiber 7.0 g, Sugars 16.2 g, Protein 9.6 g

Good source of: Vitamin A  212.3 %, Vitamin C 70.8 %, Manganese 19.3 %

Palak Channa (with Paneer)

What was I saying about those chickpeas not remaining lonely for long? Sundays are when I feel like something warm and comforting to curl up on the sofa with (you know, besides TheHusband...). 





While a light and springy tuna salad was perfect for yesterday, today the overcast sky demanded something with a bit more substance. Something like a stew or a soup or a fragrant curry. 

This is easy to make, using simple ingredients, but the result is so much more than the sum of its parts. You can adapt this easily to suit what you have on hand - leave out the paneer or add some potatoes. Delicious either way.

Palak Channa (with Paneer)

Adapted from Hungry Desi's Palak Channa

Serves 5 - 6

650g spinach, stalks removed

1 tsp olive oil

1 large onion, chopped finely

1 1/2 tsp minced garlic

1/2 tsp ground ginger

1 1/2 tsp ground cumin

1 1/2 tsp ground coriander

1 1/2 tsp garam masala

1 tsp ground turmeric

2 large tomatoes, chopped finely

3/4 tsp salt

1 tin (400g) of chickpeas, drained

paneer (made with 2L low-fat milk)

1 cup plain yogurt (or half yogurt, half buttermilk)

1. Cook spinach in a large saucepan with a little bit of water over medium heat for about 7 minutes until wilted. Leave to cool slightly and puree in a food processor. Set aside.

2. Meanwhile, heat the olive oil over medium heat and saute onion, garlic and ginger for a few minutes until onion is translucent.

3. Add the cumin, coriander and masala, fry for a few seconds until fragrant, then add the tomatoes, turn heat lower, cover and simmer for 20 - 30 minutes until liquid has reduced (remove lid for last few minutes if necessary).

4. Add salt, chickpeas and yogurt, crumble the paneer in and cook for another 5 minutes to combine the flavours.

Serve with poppadums, rooties or basmati rice.

Nutritional info (per serving): Calories 344.8, Total Fat 9.9 g , Saturated Fat 5.1 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 2.9 g, Cholesterol 30.2 mg, Sodium 785.8 mg, Potassium 1,083.2 mg, Total Carbohydrate 46.5 g, Dietary Fiber 7.2 g, Sugars 21.3 g, Protein 21.0 g, GI 32 (low)

Good source of: Vitamin A 243.9 %, Vitamin C 99.0 %, Manganese 88.2 %, Folate 73.3 %, Calcium 62.5 %, Vitamin B6 34.4 %, Magnesium 33.4 %, Iron 27.4 %, Riboflavin 22.4 %

Nachos, My Way

Nachos. Na-chos. Even the word sounds stuff-it-in-your-mouth-able. Doesn't it? Sure, it isn't the healthiest meal you can whip up, but sometimes only a plate of crunchy tortilla chips drenched with toppings and gooey cheese will do the trick. The best part for me is that string of melted cheese when you pick up the first chip. And when you take that first crunchy-spicy-cheesy bite? Man you know that belly-bliss is not far off. Arrrrrriba!

Nachos, My Way

Serves 4 - 6

1 tsp olive oil
1/2 large onion, chopped
500g (1 lb) mince
1/2 tablespoon chili powder
2 tsp paprika
2 tsp cumin
salt & pepper to taste
2 medium tomatoes, diced
2 tbsp sweet chilli sauce
2 avocados, skinned
1/4 cup fresh coriander, finely chopped
2 tsp lemon juice
tortilla chips
1/2 cup plain yoghurt
1 1/2 cup grated cheese
1 small cucumber, diced

1. Saute onion in olive oil until softened. Add mince and fry over medium-high heat until nicely browned.
2. Add spices, salt, pepper, tomatoes and sweet chilli sauce and cook for another few minutes until flavours are well developed and mince is saucy but not too wet.
3. Meanwhile make the guacamole - mash the avo, add fresh coriander and lemon juice and season to taste with salt & pepper.
4. To assemble nachos, arrange tortilla chips on individual serving plates. Top with mince, then add dollops of guacamole and yoghurt. Scatter cheese on top and place in microwave for a minute to melt the cheese. Top with a handful of the cucumber pieces and serve warm.

Nutritional info (per serving): Calories 774.4 Total Fat 45.3 g Saturated Fat 16.0 g Polyunsaturated Fat 2.3 g Monounsaturated Fat 13.7 g Cholesterol 127.5 mg Sodium 1313.1 mg Potassium 1386.5 mg Total Carbohydrate 45.3 g Dietary Fiber 9.2 g Sugars 11.6 g Protein 47.5 g

Good source of: Calcium 55.1 %, Phosphorus 50.5 %, Vitamin C 33.4 %, Vitamin A 33.1 %, Riboflavin 31.8 %,Folate 28.7 %, Vitamin B6 27.9 %, Pantothenic Acid 22.6 %

Minted Pea & Spinach Soup

I've been looking at green monster recipes online recently (like this one), and was inspired by their bright green fresh look to create something similar. Unfortunately, it's not really smoothie weather here (and besides, the idea of spinach in a smoothie is still a little bit weird for me...), so I thought that a vibrant green soup would be the next best thing. And perfect for the drizzly grey day we had yesterday.



I actually love winter, so grizzly (typo and it stays) grey days are days I secretly look forward to. Provided, of course, I can stay cuddled up inside with a steaming bowl of soup of mug of hot chocolate, a duvet and a great book. For if I step outside, I'm afraid i turn into Diana Ross. Just a pastier version...

Minted Pea & Spinach Soup

Serves 4 - 6

2 medium potatoes, diced
500g (1 lb) frozen peas
250g (1/2 pound) fresh spinach, chopped
1/4 cup cream
1/4 cup milk
1 cup water (add more or less, depending on how thick you like your soup)
1 cube chicken stock
2 tablespoons yoghurt
2 teaspoons dried mint (I like mint a lot, but you can use less if you prefer)
2 tablespoons sugar
salt & pepper to taste

1. Place pototoes in a medium sized pot with a little bit of water and some salt & pepper. Place lid on and cook for 20 minutes until almost soft.
2. Add peas and cook for a further 5 minutes until potatoes are soft and cooked through.
3. Add spinach and cook a further 3 -5 minutes, until wilted.
4. Take off the heat and let cool for a few minutes, then blend to a puree with an immersion blender.
5. Place pot back on the stovetop, adding cream, milk, water and chicken stock. Re-heat for a few minutes until piping-hot. Add yoghurt, mint, sugar, salt and pepper to taste and stir through.
6. Serve immediately, scattered with some crispy croutons or bacon bits (or if you're like me and you just have some cheesegrillers on hand, fry them up in thin slices with a bit of sweet chilli sauce and use as topper).

Nutritional info (per serving): Calories 210.1 Total Fat 2.4 g Saturated Fat 1.2 g Polyunsaturated Fat 0.4 g Monounsaturated Fat 0.5 g Cholesterol 5.9 mg Sodium 1,340.2 mg Potassium 860.3 mg Total Carbohydrate 38.5 g Dietary Fiber 7.2 g Sugars 13.8 g Protein 10.4 g

Beetroot Soup

I actually bought the beetroot to roast in the oven, along with some other winter vegetables, but it was such a miserable day that I decided that soup would be the only thing that could sufficiently warm us up. 



Had never made beetroot soup before, but I reckoned it couldn't be too different from any other kind of vegetable soup - you know, roast the veggies in the oven, add some stock and puree in a blender and add some dairy for a touch of creaminess. And boy oh boy was this good! The earthy sweetness of the beetroot is enhanced by the roasting and the added yoghurt was sheer genius.

Beetroot Soup

Serves 5 - 6

1 kg beetroot, cubed
1 sweet potato, cubed
2 small onions, cubed
1 tbsp olive oil
1/2 teaspoon cumin
salt & pepper
1 cube chicken stock
3 tbsp plain yoghurt

1. Preheat oven to 180C. Place beetroot, sweet potato and onions in an ovenproof dish. Drizzle olive oil over & sprinkle with cumin, salt & pepper. Bake for 1 hour until softened, stirring once.
2. Spoon the vegetables into a cookingpot with 1 cup of water. Blend until smooth with a stick blender.
3. Add the stockcube and yoghurt and heat on the stovetop until warm throughout.
4. Serve warm with crusty bread.

Nutritional info (per serving): Calories 148.5 Total Fat 3.1 g Saturated Fat 0.7 g Polyunsaturated Fat 0.3 g Monounsaturated Fat 1.9 g Cholesterol 0.5 mg Sodium 155.1 mg Potassium 106.9 mg Total Carbohydrate 24.0 g Dietary Fiber 4.4 g Sugars 12.2 g Protein 4.1 g

Spiced Apricot Chicken Rolls

Another one from Taste.com.au, but I replaced their turkey with chicken and adjusted the seasoning. Made this last night and it was a big hit with my husband. Of course he loves chicken, so he might've been a bit biased...

Spiced Apricot Chicken Rolls

Serves 4

4 skinless chicken breast fillets
1 lemon, rind grated
180 g dried apricots
125 ml low-fat plain yogurt
10 ml ground cumin
5 ml ground turmeric
5 ml ground coriander
2 garlic clove, crushed
2 pinches salt
pepper, to taste

1. Cut each chicken breast horizonally down the center to make two thin slices. Add some lemon rind and pepper to once side of each slice then cut the dried apricots on top.
2. Roll the chicken slices to wrap them around the apricots then insert a cocktail stick to hold the roll in place.
3. Mix the yogurt with the coriander, cumin, turmeric, salt, pepper and garlic. Brush or rub the sauce into the rolled chicken breasts.
4. Arrange the chicken in a dish and cook in a preheated oven at 190°C for 25 - 30 minutes. Check the chicken is properly cooked.

Fast Greek Lamb with Feta

(No photo - yet)

I made this for lunch today and it was a real winner - quick & easy as promised but with wonderful flavour. I couldn't find any pita bread at the local supermarket (seeing as it's a Sunday), so I used flat olive buns instead. I just warmed them up in the microwave and stuffed them with the lamb, yoghurt and feta. I think the olive complimented the Greek style of the dish quite well. Of course I also used a bit more herbs and garlic than prescribed - all to good effect, I may add! I think blanched spinach or fresh rocket would also suit this dish well.

Fast Greek Lamb with Feta


Serves 4

600g lamb loin, fillets or leg steaks
1 tsp dried oregano
1 tbsp thyme leaves
4 whole-wheat pita breads
4 tbsp low-fat plain yoghurt
100g feta, crumbled
1 lemon, quartered
For the marinade:
2 garlic cloves, crushed
2 tbsp olive oil
1/2 tsp dried oregano
1 tbsp lemon juice
sea salt & freshly ground black pepper

1. Slice the lamb finely but roughly at different angles. Combing the marinade ingredients in a bowl. Add the lamb, turn to coat and marinate until ready to cook.
2. Heat a non-stick frying pan and sear the lamb over high heat until crisped on the edges, but still a little pink inside. Add the oregano and thyme and toss well.
3. Heat the pita's in a dry frying pan for 3 minutes, then place one on each plate. Top with yoghurt and lamb and scatter the feta over. Serve with lemon quarters for squeezing.

Nutritional info (per serving): Calories 473.0 Total Fat 19.8 g Saturated Fat 7.4 g Polyunsaturated Fat 1.4 g Monounsaturated Fat 9.2 g Cholesterol 115.3 mg Sodium 2,256.4 mg Potassium 473.7 mg Total Carbohydrate 35.1 g Dietary Fiber 3.1 g Sugars 2.2 g Protein 39.1 g