Broccoli

I have been hearing on the radio about the benefits of eating broccoli and that it helps the digestive system. I love eating this vegetable, I like the crunchiness and taste, especially as a stir fry dish with cashews and chillies! Or broccoli soup.

Here is a weblink to an article about the health benefits of eating broccoli regularly.

https://www.medicalnewstoday.com/articles/319759.php

My favorite quick meal (in approx 30 mins)!

Broccoli stir fry

500 grams of chicken pieces (chopped in small pieces)

1 bunch of broccoli

1/2 cup of chopped cashews

Dried red chillies (1-2) (optional)

1 inch piece of ginger finely grated

2 tablespoons soya sauce or oyster sauce

1 teaspoon sesame oil

Cooking oil

Method:

Marinade the chicken pieces in the soya sauce for a few minutes or longer.

In a wok or shallow pan, heat on low heat a couple of tablespoons of cooking oil (Olive oil or Peanut oil). Add the sesame oil.

Add the grated ginger and stir for a minute or two. Do not burn.

Add the chicken pieces and stir fry well for a few minutes. Keep stirring and do not allow to burn. Allow to cook, stirring well.

Add the chopped cashews and red chillies and stir fry.

After a few minutes add the chopped broccoli.

Add soya sauce and stir fry well. Add a little water for gravy.

Serve with steamed rice or steamed egg noodles.

 

 

 

 

Baked Chicken and baby potatoes

 

Chicken thigh fillets is my new find! The meat is tender and moist and really delicious! I used to buy chicken breast fillets but I find the thigh meat much better! It has more flavour. Here is a very simple and easy way to cook a quick evening meal.

1 kg chicken thigh chops
500 gram baby new potatoes, halved
30 g butter melted
2 bacon rashers chopped
2 cloves garlic, crushed or finely sliced

1. Preheat oven to 350°.
2. Remove most of the skin from chicken thighs.
3. Crush garlic and rub all over tops of chicken.
4. Peel potatoes and cut into wedges each.
5. Add salt and pepper to potatoes, drizzle with olive oil and toss to coat.
6. Sprinkle chicken with black pepper and place in roasting pan.
7. Place potatoes and bacon in and around thighs.
8. Pour chicken broth into side of pan.
9. Sprinkle lemon juice to taste over top of dish.
10. Bake at 350° for about 1 hour and 15 minutes or until done.
11. Turn chicken and potatoes over halfway through cooking time.
12. Add more chicken broth during baking, if pan becomes dry during cooking.

Serve with bread or a salad accompaniment.

 

Chicken stir fry

One of the easiest and quickest way to cook chicken fillets in 1/2 hour.

Serves 4 people

Ingredients:

500 grm chicken breast fillets

1 inch piece of ginger sliced finely or 1 tablespoon ground ginger paste

3 tablespoons cooking oil – light olive oil or peanut oil

2 carrots sliced long thin pieces

200 grm of sliced beans

1/2 cup of sliced celery

1/2 cup of Light Soy Sauce

1 teaspoon Sesame Oil (optional)

1. Slice chicken fillets in 1 inch length and set aside in a bowl.
2. Slice vegetables the same size of the chicken.
3. Start cooking. Place a wok on the stove on slow heat. Add the oil and let it heat through with the sesame oil.
4. Add ginger pieces sliced finely and let it get slightly brown and also to flavour the oil.
5. Add the chicken pieces and stir fry. You can cover with a lid and let it cook for 10 minutes occasionally stirring to avoid burning.
6. Add all the vegetables and stir through. Steam cook for 5 more minutes.
7. Add the soy sauce, stir through and let it cook for a further 5 minutes.
8. There should be a bit of gravy, so if its a bit dry you can add about 1/2 cup of water.

Serve with steamed rice or noodles.