Perfect Eggless Banana & Chocolate Cake

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Chocolate; she is your best mate when you are feeling down, or so you think.  You decide to indulge in a chocolate feast by baking a cake, but to your very dismay you realise that you have run out of dark chocolate.  You are also expecting guests tonight and your plans for producing the perfect indulgent dessert is suddenly tainted and there is absolutely no time to rush out to the shops for dark chocolate...  Where on earth are you going to find a milk, egg, wheat and soy free chocolate cake recipe now I wonder?

Relax, this is an excellent choice requiring only a few ingredients.  This is quite a dense cake and is very rich in flavour.  You will only need to serve a thin slice.  It could be really delicious when accompanied with a dairy free fruity sorbet.  Heaven.


INGREDIENTS
250ml water
200g soft brown sugar
75g dark brown muscovado sugar
125g dairy free margarine
35g cocoa powder
1 teaspoon wheat & gluten free baking powder
225g gluten free self raising flour
3 tablespoons ground almonds 
2 medium ripe bananas, mashed
1 teaspoon egg replacer + 1 tablespoon nut milk

FOR THE GANACHE
45g dairy free margarine
50g caster sugar
40ml water
80g icing sugar
18g cocoa powder


DIRECTIONS

1. Preheat your oven to 180 ºC.  Grease a round baking tray and set aside.
2. In a saucepan add the water, sugars, cocoa powder and baking powder.  Allow to simmer over a low heat.  This should take only 5 minutes.  Set aside and allow to cool until warm.
3. In a large bowl, mix the mashed bananas with the gluten free flour.  Next add the egg replacer mixed with a tablespoon of nut milk.
4. When the chocolate solution is warm to touch, pour into the flour mixture and beat to create a smooth runny texture.
5. Pour into your greased baking tray and bake in the oven for 40 - 45 minutes or until a skewer comes out clean.
6. To prepare the ganache, in a separate saucepan place the margarine, caster sugar and water and allow to simmer.  
7. Sift the cocoa powder and icing sugar then add to the saucepan.  Mix well.
8. Allow to cool, cover and place in the refrigerator for up to 20 minutes.  
9. When the glace is firm enough, beat it with a wooden spoon to soften a bit then coat the cake generously.

Serves - 8 - 10 slices

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Spanish Seafood Rice

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This is another gorgeous heart warming meal that is perfect for Mediterranean Mondays.  It's tempting to fill up on high fat foods that taste good and warm the belly, but don't forget that a greasy number isn't going to make the 'A' list for a heart friendly meal.

My simple rule with foods is always consider how does it score on a scale of 1 to 10 for the health factor?  Do this before you commit to a meal that you would not usually eat but feel tempted just because it looks 'oh so good'.  Are there any vitamins?  Minerals?  Is it high in heart friendly fats?   

Did you just justify your love based on 20 minutes of happiness only to regret your choice for days later?  A healthy meal on the other hand is truly a joy laster.  Not only will you be pleased with your choice, your heart, skin and hair will also thank you for your nutritious choices.

For that extra edge when selecting your Sunday meal or something to satisfy that hot spot why not aim to meet your weekly quota of fish with this delightful gluten and wheat free meal?

Fish is also your easiest source of essential fatty acids.  For more information refer to my article  A Fishy Bite - Eat It For Youthful Skin.


INGREDIENTS
2 tablespoons olive oil
1 red onion, sliced finely
4 garlic cloves, chopped finely
2 large tomatoes, diced
1 teaspoon fish sauce (optional)
1 large courgette, cut into rings
1/2 teaspoon of cayenne pepper
Large pinch of red saffron threads
2 large fillets of firm white fish, cut into pieces 
2 large squid tubes, cut into rings
220g (1 cup) paella rice
500ml fish stock
8 raw jumbo prawns
150g raw king prawns
1 small bunch of spring onions, chopped
Parsley or coriander to garnish


DIRECTIONS

1. In a large heavy non-stick pan, heat the olive oil then add the red onions.  Cook until softened.
2. Add the garlic cloves and tomatoes and cook until you very soft, almost a paste.  Now add the fish sauce if using.
3. Slice each courgette ring into 8 triangles and add to the pan.  Cook for a few minutes then add the cayenne pepper and saffron thread, following swiftly with the white fish and squid tubes.
4. Give it a few minutes, stir, then add the paella rice.
5. Gradually add the fish stock, stirring often over very low heat.  Once you have poured all of the hot stock into the pan, add the jumbo prawns only.  Cover and cook for 20 minutes but check half-way through to ensure that the rice does not stick to the bottom of the pan.
6. If you need to add extra liquid, consider adding up to half a cup of extra boiling hot water.
7. When the rice is almost ready, throw in the king prawns.  Your seafood rice is ready when the prawns have changed colour to a gorgeous pink.
8. Garnish with herbs of your choice.

Tip - this is also a low fat recipe and will easily serve at least four people.  I love extra vegetables thus I had a plate of baby spinach ready on the side to eat alongside this delicious wheat and gluten free meal.

Happy Monday!

How do you like to prepare seafood rice?  

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Chiang Mai Inspired Mango & Pineapple Salad with Roasted Peanuts

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London is currently freezing, wouldn't you agree?  I have started to dream about hot tropical holidays even though sadly none have been booked!  To console myself, I pulled out one of the recipe booklets that I was given after I completed a cooking course in Thailand.  I was impressed at how relatively easy it was to prepare Thai cuisine, provided that you had all of the ingredients required of course.

You will be pleased to know that this recipe is naturally milk, egg, gluten, wheat and soy free.  The fish sauce really does add a lovely flavour in this salad.  Fish sauce is also a great alternative to soy sauce without tasting too 'fishy'.  Combined with orange juice or even lime juice and the sugar, you end up with gorgeous flavours that lean towards sweet, salty and a little bit citrusy.  

When you start to tire of green salads, why not give this delicious Thai inspired fruity salad a go?


INGREDIENTS

3 green beans, cut into 1 inch pieces
2 fat garlic cloves
1 large red tomato
2 small mangoes, cut into pieces
1 thick chunk of fresh pineapple, cut into pieces

FOR THE SAUCE
1 teaspoon palm sugar
2 teaspoons fish sauce
1 tablespoon orange juice

1 tablespoon oven roasted peanuts


METHODS

1. Prepare your sauce by mixing the palm sugar, fish sauce and orange juice together.  Lime juice is gorgeous in this recipe too.
2. Pound the beans and garlic together then add to the fishy sauce.
3. Chop your tomato into large chunks and add to a serving bowl.  Next add the fresh mango and pineapple pieces.  Pour the fish sauce over the fruit and top with the oven roasted peanuts.

This is a lovely recipe that works well with rice and chicken based dishes.  Enjoy this summery recipe.  This salad can be eaten on a vegetarian diet if you do normally eat fish. Couscous could be a wonderful accompaniment for this salad, but of course remember that this contains wheat.

Enjoy your Sunday lovely readers!

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Death By Chocolate Cake - A Frightful Flourless Gateau

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Happy Halloween my lovely readers!  There is nothing healthy about this cake except that it is deadly delicious.  No flour is required for this cake, making this naturally wheat and gluten free.  It is also milk and soy free but does contain a whopping 5 eggs.

I could have chosen a pumpkin themed baking for you this Halloween season, but I am sure that there are hundreds of gorgeous pumpkin based recipes out there for you to try today.  So I've chosen something a little bit different; a flourless death by chocolate cake.

This is inspired from a French recipe and I had so much fun making and eating this!  Just as well that I have lots of exercise sessions planned for the week.  This cake is incredibly moist on the inside and is quite chocolatey enough, so I skipped the chocolate ganache to save a few calories.  If you really really want to, you could prepare the ganache with dark chocolate and greek yoghurt.  That could work really nicely.  Just remember, you will need to fit in extra exercise sessions to work off this deadly beauty.  

I could calculate the nutrition profile of this cake, but really - why spoil the treat?  If you plan to have a treat such as this, I say, enjoy every mouthful then move on and hit that treadmill.

Let me know if you try this recipe - it really is absolutely delicious.  Remember, it is not egg free.

INGREDIENTS

200g good quality dark chocolate pieces
150g dairy free margarine
5 eggs, separate the yolks and whites
165g sugar
150g ground almonds


METHODS

1. Preheat the oven to 180ºC.  Grease a round baking tray (measuring 22cm).
2. In a saucepan, melt the chocolate and margarine over a very low heat.  Allow to rest for 10 minutes.
3. Beat the egg yolks and sugar until you have a creamy mixture.  Add the chocolate and margarine mixture and mix in the ground almonds.
4. In a separate bowl, beat the egg whites until you have soft peaks.  Mix the egg white mixture into the cake batter.
5. Pour into the greased oven tin and bake for approximately 55 minutes.
6. Once baked, allow to cool for at least 15 minutes in the tin, before removing from the tin to cool further.

Enjoy this gorgeous treat with yoghurt and strawberries.

Happy Halloween lovely readers!  What plans have you got planned for the evening?

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Spiced Pear & Ginger Muffins With Mascarpone

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Some Sunday mornings, I wake up wanting something different for breakfast.  I rarely wish to stray far from the regular oats, but breakfast muffins usually satisfy the wandering belly.

These lovely muffins are delicious with a morning cup of tea.  This is also a great way of getting in a small portion of fruit for the day.  Did you know that pears are a great source of vitamins and fibre?  Fruit are low in calories and also score very well on glycaemic index measurements.  These muffins are only delicately sweetened so they really are a delicious way to start your day. 

INGREDIENTS

1 1/2 cups gluten free oats

1 1/2 cups gluten free self-raising flour

2 1/2 teaspoons baking powder

1/2 ground ginger

1/4 teaspoon mixed spice

1/4 teaspoon salt

3 small pears, diced into small pieces

3 tablespoons golden syrup or honey

3/4 cup mashed banana

1/3 cup brown sugar

1/3 cup mascarpone

1/3 cup vegetable oil

2 teaspoons egg replacer

2 tablespoons semi-skimmed milk

1/2 thumb sized piece of ginger, grated

DIRECTIONS

1. In a large bowl mix the flour, oats and remaining dry ingredients together.
2. Next prepare your pears and place them in a separate bowl.  Note that I left the skins of the pears on the fruit, but this is optional.  Add the mashed banana, brown sugar, mascarpone and vegetable oil to this bowl.  
3. Mix the egg replacer with 2 tablespoons of the milk and make into a paste.  Add to the pear mixture and mix well.  
4. Combine the flours and the pear mixture.  Finally add the freshly grated ginger and divide into greased muffin cases. 
5. Bake in a preheated oven at 200º for 20 - 30 minutes or until a skewer comes out clean.

Makes at least 12 muffins.

Recommended reading:

• Ginger Greatness - Can It Curb Your Appetite?
• Are You A Sugar Addict?

What are your favourite breakfast muffin flavours?  Do comment below, I do love hearing from you.

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Mediterranean Smoked Haddock & Gammon Steak With Sweet Potato

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Boost your anti-aging potential with this gorgeous Mediterranean inspired smoked haddock dish.  This heart healthy meal is so good for you because it combines lovely monounsaturated fats from olive oil, whilst boasting a modest amount of omega-3 fatty acids from the delicately flavoured haddock.  For further information on the benefits of fish read A Fishy Bite - Eat It For Youthful Skin.

I was keen to dress this recipe up so that you also had the option of using this for a saturday lunch party.  This is perfect for such occasions as the recipe is quick and easy, which means that besides being a 'healthy' host, you also get to be the perfect host by actually engaging with your guests in conversation instead of lathering up a mountain of dishes.

After last night's post Are You A Sugar Addict? I was keen to advocate carbohydrates with a low glycaemic index and hence why I chose both sweet potato and basmati rice for this dish.  By using smoked fish and ham, there was no need to use stock for this recipe.


INGREDIENTS

1 tablespoon olive oil
2 small red onions, cut into thin wedges
650g sweet potato, peeled and diced into 1 inch cubes
1 large courgette, sliced then cut into quarters
1 1/2 cups basmati rice
1 cup Italian wine
2 cups water
350g smoked haddock fillets
120g smoked gammon steak, chopped into small pieces
1 tablespoon spring onions, sliced into fine rings


DIRECTIONS

1. Heat a tablespoon of the olive oil in a large saucepan, then add the red onions.  Cook over a low flame and allow the onions to soften.
2. Add the sweet potato and courgettes and cook for a further 5 minutes.
3. Now add the rice and allow to be coated in the oil.
4. Next add 1 cup of water and allow to simmer.  As the water begins to get absorbed, pour in the wine.
5. Add the gammon pieces and add the haddock fillets on top of the rice.
6. Cover and cook for 10 minutes.
7. If you need further water to cook the rice, add the final cup of water.
8. The meal is ready when all of the water has been absorbed by the rice.
9. This is optional, but if you are not requiring a milk free meal, stir in 1 - 2 tablespoons of mascarpone before serving.  

This meal is delicious with a salad inclusive of tomatoes, cucumbers and salad leaves.

Recommended reading:

• How To Beat The Monday Blues And More On A Mediterranean Diet
• Weekend Party Food & Cocktails

Enjoy this Meditarranean themed Monday dinner meal idea.  What do you enjoy eating on Monday nights in?  Do comment below, I love hearing from you!

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How To Exercise A Little Portion Control - St Jacques With Coriander & Peanut Pesto

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Seafood, pesto, portion control.  For this week's Weekend Dinner Party themed post, I've chosen a gorgeous French number that has drawn flavours from the Asian world.  The coriander, lime and peanut based pesto sauce is phenomenal, zesty and absolutely delish.

Scallops are one of my favourite things in the world but it's always a good idea to check with your guests to make sure that they like seafood!  I've also chosen this recipe as it illustrates the essential steps every good host should bear in mind for the weight-conscious diner; portion control.

If you dread hosting dinner parties because you are worried about over-eating, let me assure you that its impossible to do so with this fabulous recipe.  Firstly, it is a tiny bit labour intensive but don't let that put you off.  It's so tasty that you will savour every mouthful when you finally do sit down to enjoy it.  Eating slowly allows you to recognise early when you are full.

I realise that everyone wants to please their guests with plenty to eat, but the health conscious diner may resent you afterwards for the extra indulgent mouthfuls eaten.

Life's just too short for regrets.  Show no signs of slowing down, there's no reason why you cannot attend or host dinner parties if you are trying to eat healthy and lose weight.  Simply exercise a little portion control, choose ingredients that boast flavour but without the weight of added calories.

And of course, this recipe is milk, egg, wheat, gluten and soy free.  It does however, contain peanuts, therefore is not nut free.  

Expecting a vegetarian diner?  No problem, simply substitute the scallops for tofu.  It will work 
beautifully with the pesto sauce.



Saint-Jacques With Coriander & Peanut Pesto Sauce


INGREDIENTS

500ml vegetable stock
2 tablespoons mirin*
1 tablespoon lemon grass
2 kaffir lime leaves
3 rounded teaspoons ground coriander
1 tablespoon fish sauce (check thickeners to ensure gluten / wheat free)
2 tablespoons olive oil
3 shallots, chopped finely
4 red onions, chopped finely
3 garlic cloves, chopped finely
2 tablespoons ginger, chopped finely
1 teaspoon ground white pepper

140g risotto rice
1 tablespoon vegetable oil
1 teaspoon gluten and wheat free flour
16 large scallops
1 lime, sliced


For the pesto
2 tablespoons, dry roasted and unsalted peanuts
50g coriander leaves, chopped using scissors
2 cloves garlic, minced
1 tablespoon ginger
Pinch of white pepper
Juice of 2 limes
1 teaspoon soft brown sugar
1 tablespoon fish sauce
1 tablespoon vegetable oil

Serves 4


Purple Tip - The rice requires 3 hours of cool time in the fridge.  If you are expecting guests in the evening, I would prepare the rice earlier in the day.


DIRECTIONS

1. In a saucepan, add the vegetable stock, *mirin (this is a type of Japanese rice wine which I did not have, so I used wine and added a little sugar), lemon grass, kiffir leaves, ground coriander, fish sauce and allow to boil for a few minutes, then simmer.
2.  In a casserole dish, add olive oil, shallot, onions, garlic, ginger and white pepper.  Temper for a few minutes and enjoy the aromas released.
3. Add the rice and coat each grain in the oil.
4. Remove lemon grass from the stock then pour this into the rice in 100ml aliquots and only when the rice has absorbed the liquid.  Add up to an extra 200ml of water if necessary.
5. The rice is done when all of the liquid has been absorbed.  Now allow to cool then keep in the refrigerator for 3 hours.
6. To prepare the pesto, first add the peanuts into a grinder.  Grind till you have a paste but with 'bits' in it.
7. In a blender, add the peanuts, coriander leaves, garlic, ginger and white pepper.  Blend for a couple of minutes or until you have a green paste.  Now add the freshly squeezed lime juice, brown sugar, fish sauce and vegetable oil.  Mix well then set aside.
8. To make the risotto galettes, shape into 4 balls then press gentle with your hands to flatten.  Cover with cling film and return them to cool in the fridge for 10 minutes.
9. Meanwhile, heat a little olive oil in a saucepan.  When the galettes are ready, dust with a little bit of flour then fry evenly on both sides for 2 minutes each side.  Repeat this step a few times so that the galettes are crispy on the outside.
10. Place the galettes on paper towel to remove excess oil.
11. Now temper the scallops or tofu in a saucepan with salt and freshly cracked black pepper.  You will need to cook evenly on both sides.
12. Serve immediately with the galette, scallops, a generous serve of the pesto and lime slices on the side.  

Purple Tip - Don't forget a little salad or portion of vegetables on the side

Now remember, the 3 steps to a successful dieter's dinner party are:

• Go for pre-portioned meals to reduce the temptation for seconds.
• Choose tasty dishes that promote use of herbs or spices with focus on quality rather than quantity.
• Engage your guests in conversation to allow your guests to eat slowly and savour every mouthful.

Have a great week lovely readers!  What are your tips for successful dining when also trying to shed pounds?

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Quinoa & Chocolate Chip Cookies

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Quinoa is an excellent addition to a vegetarian diet.  This grain provides indispensible amino acids (simple form of proteins) similar to those found in meat.  Most plant foods do not contain the full sequence of essential amino acids and hence why it is recommended to eat a variety of vegetables, fruit and grains.  For example, pairing of sweet corn and tomato or apple and coconut improve the amino acid intake for that particular meal.

To reap the benefits of all that Mother Nature has to offer, eat a variety of fruit, vegetables and grains.  This ensures that your diet is rich in vitamins, minerals and the different variety of essential amino acids found in plant foods.

Quinoa is superior in that it does contain the full complement of essential amino acids.  Although the amino acid composition is influenced by both environmental and climatic factors, it is still a good source of protein. 

Another reason to love quinoa is that it is naturally gluten and wheat free.  It can be used very much like rice for stuffing vegetables or in salads to add a wonderful nutty texture.

Add it in small amounts to baking and your cakes and biscuits will still retain its silky texture. 

To tackle your baking dilemmas and add a bit of spark in your kitchen, bake cookies with quinoa for the child on a wheat or gluten free diet.  I was so excited to discover a recipe for quinoa cookies in a magazine that I knew that I just had to try it after adjusting for eggs and soy of course.

Purple Tip: If you need to exclude milk as well as egg, wheat, gluten and soy, then use dark chocolate chips only.

These cookies also need to eaten straight away.  Unlike milk, egg, wheat & soy free cakes, biscuits don't appear to hold their shape for over a day.

Quinoa & Chocolate Chip Cookies

INGREDIENTS

60g quinoa

60g coarse polenta 

100g rice flour

125g soft brown sugar

3/4 tsp wheat & gluten free baking powder

1/2 tsp bicarbonate of soda

1 tsp ground cinnamon

85ml olive oil

1 tsp vanilla essence

1 tsp egg replacer

50g dark chocolate pieces

50g milk chocolate with hazlenut pieces

DIRECTIONS

1. In a large bowl, mix flours, sugar, baking powder, bicarbonate of soda, cinnamon and a pinch of salt.
2. Measure the oil in a jug, vanilla essence add egg replacer and 3 tablespoons of water.  Mix well.
3. Pour the mixture into the dry ingredients, mix and chill in the fridge for 30 minutes.
4. Preheat the oven to 180ºC.  On a baking tray, add 1 tablespoon of the mixture for each cookie.  Sprinkle the chocolate chips.
5. Bake in the oven for 15 minutes.
6. Leave to cool and then enjoy a biscuit, over a cup of tea.

Zesty Orange & Mango Breakfast Muffins

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Oats, orange juice, orange zest, mango puree and a sprinkle of mixed spice will turn muffins from a treat food to an everyday incredibly low fat breakfast muffin.

This delicious breakfast option at 89 calories per muffin have only a gram of fat.  They are breakfast muffins after all, therefore there is very little added sugar.  If you prefer, I recommend serving these with a dollop of Greek yoghurt and a sprinkling of soft brown sugar.  Breakfast is served!

INGREDIENTS

1 cup jumbo oats
1 cup semi-skimmed milk
1 heaped teaspoon egg replacer
Pinch of xanthum gum (less than 1/4 teaspoon)
1/2 cup mango puree
Zest of 1 orange

1/2 cup fine polenta flour
1/2 cup plain gluten free flour
1/4 cup sugar
21/2 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon mixed spice

1/2 teaspoon almond essence



DIRECTIONS

1. Preheat the oven to 220ºC.
2. In a small bowl, mix the oats, milk, egg replacer, xanthum gum, mango puree and orange zest.  Allow to soak for 10 minutes.
3. In a separate bowl, mix the flours and remaining ingredients (except for the almond essence).
4. Gradually mix the dry ingredients with the oat and milk mixture.
5. Finally add almond essence, mix well and portion into 12 muffin cases.
6. Bake for 15 minutes or until a skewer comes out clean.

Yield = 12 muffins

Nutrition information = 89 calories per muffin, 1g fat (10% fat), 17g carbohydrate, 2g protein

These breakfast muffins are wheat, gluten, egg and soy free.  They are not milk free, but you can substitute the milk with almond milk.

To lower the fat content of these muffins, try baking with skimmed milk.

What do you think lovely readers?  Please do comment below, I love hearing from you!


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Poulet Vallée d'Auge (Chicken, Calvados & Apple)

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For this weekend's party themed post, I've gone with a French dish that is cooked in butter, cream and calvados.  Calvados is an apple brandy made in the Calvados region of Normandy.  Sometimes, cider is added to the recipe, but we opted to drink it with our Sunday dinner meal.  I've listed the ingredients as best I can, but there was a 'bit' of this and a 'bit' of that...  This is a gorgeous hearty meal for the winter months and was absolutely perfect on a rainy Sunday like today.

INGREDIENTS

4 chicken legs, without skin
Olive oil
Butter
4 medium carrots, sliced into rings
1 large leek, sliced
3 large shallots
2 large handfuls button mushrooms, sliced
5 tablespoons calvados
4 apples, cut into wedges
1 tablespoon sugar
100ml reduced fat crème fraîche
1/2 chicken stock cube (optional)
1 tablespoon tapioca flour mixed in a tablespoon of water (optional)
Parsley, chopped as a garnish


DIRECTIONS

1. Heat about a tablespoon of butter and olive oil in a casserole dish, then add the chicken legs.  Season well with salt and pepper.  Cook until it is evenly browned on both sides.  Set aide.  
3. Add the carrots, leeks and shallots into the same dish that the chicken was cooked in.  Cook on high heat for around 3-5 minutes, then reduce the temperature and cook until the vegetables have softened.  Stir in the calvados.
6. Return the chicken pieces to the casserole dish, cover and cook for 45 minutes.
7. Whilst the chicken is cooking, heat a small saucepan with a bit of butter.  I used Clover's vegetable based 'butter' with buttermilk.  Add the mushroom and cook for approximately 5 minutes or until they appear done.  
8. In an alternative pan, add butter, the sliced apple wedges and a sprinkling of sugar.  Allow to caramelise.  Sautee this, as this will be served on the side.like the mushroons.
9. When the chicken is done, drain the stock that you have made into a small saucepan.  Bring to the boil, then add the crème fraîche.  If using, add the stock cube and tapioca mixture.  Allow to thicken.  You can also add a tablespoon of thyme.  
10. Serve the chicken and vegetables with the sauteed mushrooms and apples on the side with a generous serving of the delicious sauce.  Garnish with parsley.  This meal is delicious with boiled rice or potatoes.  You could also enjoy it on it's own like we did this evening.

Serves - 4 people

What do you think lovely readers?


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Aromatic Mediterranean Chicken And Courgette Rice With Parsley and Smoked Paprika

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So it's moody Monday but as luck may have it, you could opt for a boost in mood with this delicious Mediterranean themed hearty meal.  I missed the last rays of sun to capture a lovely photo, but this dish really is bursting with flavour.  You will adore the fragrant fresh herbs and delicately smoked paprika.  This can be food for friends too and is absolutely very easy to prepare.

Mediterranean meals are delicious but heart loving too.  To find out more see How To Beat The Monday Blues & More On A Mediterranean Diet.  Some of you have requested quick and easy recipes and I think we can definitely add this to A Busy Mum's Guide To Supper.

INGREDIENTS

475g chicken thighs or breast, cut into pieces

1 tablespoon sundried tomato infused olive oil (I reserved oil from the sundried tomato jar)

1 medium red onion, sliced

1 red bell pepper, sliced

1/2 large courgette sliced into rings

3 garlic cloves, finely chopped

225ml basmati rice

70g sundried tomatoes in olive oil

1 level teaspoon smoked paprika

1 level teaspoon Herbes de Provence

450ml water

2 tablespoons chopped parsley

1 tablespoon chopped basil

DIRECTIONS

1. Season the chicken pieces with salt and pepper.

2. Heat a large saucepan.  When the pan is hot, add the chicken pieces.  Chicken thighs do contain fat within its flesh, you will therefore not need to add any fats for frying.  However, if using pieces of breast, you may then need to add oil to the pan to fry the chicken pieces.  Cook until golden brown on both sides.  Remove and set aside.

3. Add a tablespoon of the sundried tomato infused olive oil to the pan.  Add onions, bell pepper and courgette.  Stir fry for at least five minutes.  

4. Then add garlic and once this turns golden brown, add the basmati rice and sundried tomatoes, ensuring that every grain of rice gets coated with the oil.

5. Add the smoked paprika and herbes de provence, stir, then add 450ml water.  Allow to simmer, add the chicken pieces and cover for approximately 15 minutes or until the rice is cooked through.

6. Before serving, stir in the chopped parsley and basil.  

This recipe serves 3 people.

Nutrition profile (per serve): 472 calories, 49g carbohydrate, 13g fat, 35g protein.

This recipe has been analysed and entered into the database of 'MyFitnessPal'.

A delicious meal in the pot, you will not need anything else to accompany this dish.

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Do comment below, I read all of your comments as I do love hearing from you.