Quantities given are for 4 servings
Make a point of sourcing organic chickens rather than free-range for this Banting staple. Although free-range birds are not penned, they are still fed hormones.
1 head garlic
1 tbsp dried thyme
1 tbsp dried parsley
1 tbsp dried oregano
4 tbsp melted butter
1 medium white onion (quartered)
1 whole chicken
2 large lemons (quartered)
1 handful fresh thyme
2 medium red onion (quartered)
- Preheat your oven to 200°C.
- Cut the garlic in half vertically through the middle.
- Peel the cloves off one half of the garlic and place them in a pestle and mortar with the dried herbs and the melted butter.
- Mash together with some seasoning to make a paste.
- Rub the chicken all over with the paste and season well with salt and pepper.
- Place the quarters of one onion and a lemon in the cavity of the chicken with some of the fresh thyme.
- Place the remaining ingredients into a roasting tray and place the chicken on top.
- With a piece of string, tie the legs together to keep the aromatics in the cavity (the most basic form of trussing).
- Roast for 70 to 85 minutes, depending on the size of your chicken. Check to see if the chicken is cooked by sticking a skewer into the thickest part of the leg – the juices should run clear. If not, return it to the oven for another 10 minutes and check again.
If you roast it properly, not only do you get some good fat in the tray for later use, and obviously heaps of protein, but more importantly, once you’ve finished carving you can bang that carcass straight into water to make a broth.
This recipe is best when it’s made in the same pan you grilled a steak in. The brandy picks up all the burnt bits of meat and seasoning, which adds awesome depth. If you back yourself to do it, use the same pan while your meat rests.
Quantities given are for 250 ml sauce.
- 4 tbsp madagascan green peppercorns
- 2 tbsp butter
- ¹⁄₂ medium red onion (super-finely chopped)
- 1¹⁄₂ tsp dijon mustard
- 80 ml brandy
- 250 ml cream
- 1 handful fresh chives (finely chopped, optional)
- 1 pinch salt and pepper
- First, crush half the peppercorns in a pestle and mortar, or chop them finely with a knife.
- Melt the butter in a medium-sized pan over a medium heat and add the peppercorns (whole and chopped) and the red onion, and sauté them gently until the onions begin to caramelise.
- Add the mustard and stir it around until it begins to stick to the bottom of the pan.
- Now throw in the brandy and light it with a lighter to burn off the alcohol. If that scares you, just boil it until it has reduced by two-thirds. It’ll give you the same end result – but, of course, flambéing looks cooler.
- Add the cream, reduce the heat and simmer until the sauce has thickened.
- As your last move before serving, season it with salt and pepper and stir through the fresh chives.
Quantities given are for 1 serving
- ¹⁄₄ head cauliflower
- 1 tbsp butter
- ³⁄₄ tbsp double cream
- 1/8 head green cabbage (finely shredded)
- 1/8 cup spring onions (chopped)
- ¹⁄₄ handful dill (finely chopped)
- ¹⁄₄ pinch salt and black pepper
- Steam the cauliflower
- While you’re steaming the cauliflower, saute the cabbage in the butter in a large pan until it soft and translucent.
- Once the cauliflower is soft, pour off the water and add the the cauliflower to the pot with the cream and 2 tbsp of butter with some salt and pepper, then puree with the a stick blender.
- Now, mix the ‘caulimash’ with the cabbage along with the spring onions, dill and a last round of seasoning.
- Serve immediately.
“Another winning recipe. Delicious sauce and tender chicken which the family loved. Simple to prepare and great that only one dish was needed!”
The quantities given are for 1 serving.
- 1 large chicken breasts (bone in, skin on)
- ¹⁄₂ tbsp butter
- ¹⁄₂ tbsp extra virgin olive oil
- ¹⁄₄ medium shallot (finely sliced)
- ¹⁄₄ tsp fresh thyme leaves (chopped)
- ¹⁄₄ tbsp garlic (minced)
- 60 g button mushrooms (quartered)
- ¹⁄₄ cup white wine
- ¹⁄₄ cup chicken broth (or stock)
- 0 tsp dried chilli flakes
- 0 cup cream
- ¹⁄₄ handful fresh parsley (roughly chopped)
- ¹⁄₄ pinch salt and black pepper
- Preheat the oven to 180°C and season the chicken with salt and pepper.
- Heat half the olive oil in a large pan and add the chicken breasts, turning them every couple minutes, until golden brown on each side, then set them aside.
- Add the onion and thyme and saute until the onions are softened.
- Add the garlic and stir it around for a minute, then add the mushrooms and cook them for 5 minutes, until they are soft.
- Pour in the wine and reduce it by half, then add the stock and the chilli flakes and reduce the whole sauce by half again.
- Now, add the cream, bring it to the boil and add the chicken pieces back in and pop the pan in the oven for 15 minutes.
- Remove it from the oven, season it to taste with salt and pepper and mix through the chopped parsley before
Serves two and takes 25 minutes to prepare.
- 150 g spinach (chopped)
- 60 g paneer (cut into 1.5cm cubes)
- ¹⁄₂ tsp tumeric
- ¹⁄₄ tsp cayenne pepper
- ¹⁄₄ tsp salt
- 2¹⁄₂ tbsp extra virgin olive oil
- ¹⁄₂ medium onion (finely chopped)
- ¹⁄₂ tbsp ginger (minced)
- 2 cloves garlic (minced)
- ¹⁄₂ whole green chilli (finely chopped)
- ¹⁄₄ tsp garam masala
- 1 tsp ground coriander
- ¹⁄₂ tsp ground cumin
- ¹⁄₄ cup plain yoghurt
- ¹⁄₂ pinch salt and pepper
- In a large pan, get the olive oil up to a medium heat and add the onions, ginger, garlic and chilli and saute for 10 minutes until well caramelised.
- Now, add the garam masala, coriander and cumin and cook for about 5 minutes.
- Then, add the spinach and stir well, tossing to coat the leaves in the spices
- Once mixed, add half a cup of water and cook uncovered until the water has completely reduced.
- Remove the mix from the heat and stir in the yogurt, 1 tbsp at a time.
- Finally, add in the paneer, season to taste with salt and pepper and mix gently on a low heat until serving. If it gets too hot, the yoghurt will split so be careful.
Real Meal Revolution