Instructions
Baked Lemon Pepper Chicken breast
INGREDIENTS
4 Boneless skinless chicken breast
1 tbs extra- virgin olive oil
1 medium onion, sliced
2 tbs lemon juice
Salt and black pepper
1 tbs marple syrup
12 tbs unsalted butter
1 tsp cracked pepper
METHOD
Preheat oven to 200C
Season chicken with salt and heat oil in a large oven proof pan over medium heat. Add the chicken, cook until golden brown, about 4 minutes. Flip chicken, arrange lemon slices around the chicken in the pan.
Transfer the pan to the oven; bake for about 10 minutes. Transfer chicken to a platter, add lemon juice and maple syrup to the pan. Add butter, a piece at a time stirring until it melts into the sauce. Stir in pepper and salt. Drizzle the sauce over the chicken and serve.
RAINBOW VEGGIE WRAPS
INGREDIENTS
4 multi grain tortillas or wraps
1 & 1/2 cup baby spinach
1 cup thinly shredded red cabbage
1 carrot, grated
1 cup broccoli sprouts
1 cup thinly sliced cheddar cheese
1 cup hummus
1 cup sliced red pepper
¼ cup micro leaves
DRESSING
2 tbs honey mustard dressing
1 tbs sweet chilli sauce
2 tsp fresh lemon juice
METHOD
Spread each tortilla with 1/4 cup hummus. Top each with one- fourth of the cheddar, spinach, pepper, broccoli, cabbage and micro leaves.
Roll up each wrap. Slice the wraps into 1 to 2 cm rounds. Whisk together the dressing ingredients and serve with the wraps if desired.
Grilled Pork Chops
Ingredients
4 medium size pork chops
1tbs olive oil
1 ½ cup diagonally sliced
2 tsp flour
1 cup chicken stock 3 tsp Honey
1 tsp Dijon mustard
Salt & pepper
2 tbs unsalted butter 2 tsp chopped fresh Italian parsley
½ cup frozen peas
Method
Heat oil in a large pan or char griller over medium heat. Season the chops with just a bit of salt. Add the chops to the pan and cook until well browned, about 3 minutes on each side. Remove from pan and set aside. Add carrots and onions to the pan; cook stirring often, until lightly browned, about 3 minutes. Add flour to pan, cook stirring often, 30 seconds. Add stock, peas and mustard to the pan, bring to a boil. Cover, reduce heat medium and simmer 5 minutes. Return pork to pan, nestling pork in the liquid. Sprinkle with pepper and remaining salt, cover and cook until he sauce thickens, carrots are tender, 2 to 3 minutes. Remove from heat, sprinkle with butter and parsley.
Healthy Fried Rice
Ingredients
1 cup white rice or brown rice ( cooked)
2 tsp olive oil
2 eggs, lightly whisked
2 bacon rashers, chopped
1 carrot, peeled and grated
2 shallots, peeled and trimmed, finely sliced
1tbs soya sauce Salt & pepper sesame seeds to serve
½ cup edemame ( cooked)
Method
Heat oil in a non- stick large pan over medium heat. Add eggs. Swirl over base to form an omelette. Cook for 2 minutes or until set. Transfer to a chopping board. Set aside to cool slightly, cut into strips. Add bacon to the pan, cook for minutes until golden and crispy. Add carrots and stir for a minute. Add shallots and rice. Cook stirring 3 – 4 minutes. Add egg and soya sauce. Stir until heated through and add the edemame and mix well. Sprinkle with sesame seeds and top with extra shallots and serve immediately.
