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Food And Nutrition

Harissa lamb with chickpeas

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This Moroccan-inspired, slow-cooked lamb dish is low in calories and only uses six ingredients. If you want to make it five, leave out the apricots – you’ll save on sugar too. If you’re on a low-calorie diet, pair it with a low-calorie breakfast and/or lunch as it’s a little over 500 calories.

Each serving provides 522 kcal, 50g protein, 32g carbohydrates (of which 20g sugars), 19g fat (of which 7g saturates), 9g fibre and 0.5g salt. With a GI of 45 this meal is high protein, low GI.

Ingredients

  • 600g/1lb 5oz lean lamb leg steaks, cut into bite-size cubes
  • 1–2 level tbsp harissa paste
  • 400g tin chopped tomatoes with herbs
  • 2 x 410g tins chickpeas, drained
  • 12 dried apricots (optional)
  • small bunch (about 30g/1oz) fresh coriander, roughly chopped
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Food And Nutrition

Preparing Iron Skillet Roast Chicken

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Whole roasted chicken is often saved for special occasions or holiday meals—it seems like a process to make and can take hours in the oven. Because of its small size and clever cooking method, however, this juicy and delicious chicken is a snap to cook and will be ready in less than an hour.

Ingredients

  • 1 (4-pound) whole chicken
  • 1/2 teaspoon kosher salt, plus more for seasoning inside chicken
  • 1/4 teaspoon freshly ground black pepper, plus more for seasoning inside chicken
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 2 tablespoons olive oil

Steps to Make It

  1. Gather the ingredients.

    Raw chicken
  2. Preheat oven to 450 F. Put a well seasoned 10-inch cast-iron skillet in oven to heat.

    Chicken with salt
  3. Sprinkle cavity of chicken with salt and pepper.

    Put sauce on chicken
  4. In a small bowl, combine 1/2 teaspoon of salt, 1/4 teaspoon black pepper, onion powder, thyme, paprika, garlic powder, and olive oil. Rub all over chicken.

    Chicken in pan
  5. Using oven mitts, carefully remove hot skillet from oven. Put chicken in skillet and return to oven. Reduce oven temperature to 400 F.

    Roasted chicken
  6. Roast chicken for about 50 to 60 minutes, until an instant-read thermometer or oven probe registers at least 165 F in the thickest part of a thigh.

    Chicken on a plate
  7. Let chicken stand for about 10 minutes before carving.

    Chicken in dish

Tips

  • The secret to making this chicken is using an everyday cast-iron skillet that you preheat in the oven.
  • If your whole chicken is frozen, it is best to thaw it in the refrigerator; a 4-pound bird will take about 24 hours so you need to plan ahead. If you didn’t remove it from the freezer the night before, you can defrost it in a water bath, but you need to make sure the water stays nice and cold. Place the chicken (still wrapped) in the sink or large container and fill with cold water; change the water every 30 minutes. Thawing takes about 30 minutes for every pound. And although it may seem obvious, there are times this step is overlooked: don’t forget to remove the package of giblets from inside the bird once your chicken is thawed.
  • In order to get the crispiest skin, you need to make sure the chicken is completely dry before adding seasonings and placing in the oven. One way to do this is to remove the wrapping from the chicken the day before and rinse the bird inside and out and pat dry. Then place the chicken in a roasting pan in the refrigerator (without any covering) overnight; this will allow the bird to dry out and eliminate any moisture. (You can do this with turkey as well.)
  • To speed up the cooking time even more, you can spatchcock (butterfly) the chicken, which simply means removing the backbone so the bird will lay flat in the pan. Cut down the cooking time by 15 minutes, checking for doneness after 30 minutes or so.
READ ALSO  Slow cooker goulash
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Food And Nutrition

Courgette gratin

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This simple courgette gratin makes a great side dish as it’s creamy and flavoursome without being too rich. Serve with a salad for a light supper.

Each serving provides 273 kcal, 10g protein, 5.5g carbohydrate (of which 4g sugars), 23g fat (of which 12g saturates), 2g fibre and 0.7g salt.

Ingredients

  • 2 tbsp olive oil
  • 800g/1lb 12oz courgettes, sliced into 5mm/¼in rounds
  • few sprigs thyme
  • few basil leaves
  • 100ml/3½fl oz crème fraîche
  • 50ml/2fl oz milk
  • 1 tsp plain flour
  • 75g/2½oz gruyère or similar cheese, grated
  • salt and freshly ground black pepper
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Food And Nutrition

Preparing Super spring salad

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This vegetarian salad is simply bursting with the fresh flavours of spring, the perfect meal for a sun soaked day.

Ingredients

For the spring salad

  • 12 Jersey Royal potatoes
  • 10 green asparagus spears, sliced on an angle
  • 150g/5½oz young broad beans, podded
  • 150g/5½oz peas, podded
  • 150g/5½oz fresh or frozen soy beans
  • 3 spring onions, sliced on an angle
  • drizzle of olive oil
  • 4 purple asparagus spears, sliced using a peeler
  • 1 lemon, juice only
  • 2 shallots, cut into rings
  • 15 mint leaves, 10 torn, 5 shredded
  • small bunch of chervil
  • handful watercress
  • punnet of pea shoots
  • sea salt and freshly ground black pepper

For the dressing

  • 1 tbsp Dijon mustard
  • 5 tbsp red wine vinegar
  • 1 tsp walnut oil
  • 300ml/10½oz extra virgin olive oil

Method

  1. Bring a large pot of water to the boil and blanch the potatoes, drain and carefully slice in half.

  2. Bring a large pot of salted water to the boil. Drop in the green asparagus, broad beans, peas, soy beans and spring onions and cook for a couple of minutes. Drain and run under cold water to stop them cooking but not to cool them.

  3. Spread on a tray with the potatoes. Sprinkle with a little olive oil and season with salt and pepper.

  4. Put the purple asparagus in a bowl and sprinkle with lemon juice and salt to cure and soften.

  5. For the dressing, whisk together the mustard and vinegar in a bowl, slowly adding the oils. It should have a thick consistency, like a sauce. Season with a good amount of salt and black pepper.

  6. Mix all of the vegetables with the shallots, mint, chervil, watercress and pea shoots and pour over the dressing.

  7. Divide between four plates and dig in.

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