Cook something – Roast Chicken

Banting staple roast chicken recipe

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.

Ingredients

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)

Method

  1. Preheat your oven to 200°C.
  2. Cut the garlic in half vertically through the middle.
  3. 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.
  4. Mash together with some seasoning to make a paste.
  5. Rub the chicken all over with the paste and season well with salt and pepper.
  6. Place the quarters of one onion and a lemon in the cavity of the chicken with some of the fresh thyme.
  7. Place the remaining ingredients into a roasting tray and place the chicken on top.
  8. With a piece of string, tie the legs together to keep the aromatics in the cavity (the most basic form of trussing).
  9. 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.

Cook’s Tip

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.

 

Cook something – Greek Pork Chops

Quantities given are for 2 servings

Ingredients

  • 2 x 250g pork loin chops (skin on)
  • ¹⁄₂ handful fresh oregano (stemmed)
  • ¹⁄₂ handful fresh mint (stemmed)
  • ¹⁄₂ sprig fresh rosemary (stemmed)
  • ¹⁄₂ clove garlic
  • ¹⁄₄ cup olive oil
  • 20 ml lemon juice (zest and juice of 1 lemon)
  • ¹⁄₄ tsp salt
  • 1/8 tsp black pepper

Method

  1. Turn your oven to the highest temperature, and put it on the grill setting.
  2. Lie the chops down on a cutting board and use your knife (and your body weight) to cut through the fat and rind at 2cm intervals.
  3. Blitz everything else in a small jug with a stick blender and pour over the chops in a small dish, then leave them to marinate for an hour or so.
  4. Get a large ovenproof frying pan up to a medium high heat.
  5. Scrape the chops of any marinade and stack them together to make a reconstructed loin.
  6. Now, hold the ‘loin’ together with your tongs and place it fat side down in the pan to crisp the fat up. This should take about 5 minutes.
  7. Then, spread out the chops and fry them on each side for 4 minutes, turning them only once.
  8. To finish them off, pour the leftover marinade over them and pop them under the grill for another 3 or 4 minutes.

Reference:

https://app.realmealrevolution.com

Cook something – Brandy and Peppercorn Sauce

Cook’s comments:

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.

Ingredients

  • 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

Method

  1. First, crush half the peppercorns in a pestle and mortar, or chop them finely with a knife.
  2. 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.
  3. Add the mustard and stir it around until it begins to stick to the bottom of the pan.
  4. 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.
  5. Add the cream, reduce the heat and simmer until the sauce has thickened.
  6. As your last move before serving, season it with salt and pepper and stir through the fresh chives.

Reference:

https://app.realmealrevolution.com

Cook something – Banging mustard bangers

Quantities are for 1 serving.

Ingredients

  • 1¹⁄₂ whole bangers (ask your butcher for ‘no cereal’)
  • ¹⁄₄ tbsp butter
  • 1¹⁄₂ thick leeks (washed and cut into chunks)
  • ¹⁄₂ tbsp hot english mustard
  • ¹⁄₄ cup white wine
  • ¹⁄₄ cup cream
  • ¹⁄₄ sprig thyme
  • ¹⁄₄ pinch salt and pepper

Method

  1. Preheat your oven to 220°C and pop the grill setting on.
  2. Get the butter up to a medium heat in a medium sized ovenproof pan and add the leeks to saute.
  3. When the leeks are caramelised, add the mustard, thymeand the wine and reduce it by half while stirring
  4. Once the wine is reduced, add the cream and bring it to the boil. Reduce the sauce by a third, then remove it from the heat.
  5. Arrange the bangers, evenly spaced, in a tray and pop them in the oven until they are dark brown on top. Then flip them over and grill them until they are brown on the other side. Probably 5 minutes a side.
  6. Once they are brown on both sides, add them (juices and all) into the pan and bring the pan back up to a gentle simmer for the sausages to cook through in the sauce. (1 or 2 minutes)
  7. Season with salt and pepper and serve immediately.

Cook Something – One pan chicken and mushroom stew

“Another winning recipe. Delicious sauce and tender chicken which the family loved. Simple to prepare and great that only one dish was needed!”

Bridget Gernandt

The quantities given are for 1 serving.

Ingredients

  • 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

Method

  1. Preheat the oven to 180°C and season the chicken with salt and pepper.
  2. 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.
  3. Add the onion and thyme and saute until the onions are softened.
  4. Add the garlic and stir it around for a minute, then add the mushrooms and cook them for 5 minutes, until they are soft.
  5. 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.
  6. 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.
  7. Remove it from the oven, season it to taste with salt and pepper and mix through the chopped parsley before

Reference:

realmealrevolution.com

Cook Something – Saag Paneer

Serves two and takes 25 minutes to prepare.

Ingredients

  • 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

Method

  1. In a large pan, get the olive oil up to a medium heat and add the onions, gingergarlic and chilli and saute for 10 minutes until well caramelised.
  2. Now, add the garam masala, coriander and cumin and cook for about 5 minutes.
  3. Then, add the spinach and stir well, tossing to coat the leaves in the spices
  4. Once mixed, add half a cup of water and cook uncovered until the water has completely reduced.
  5. Remove the mix from the heat and stir in the yogurt, 1 tbsp at a time.
  6. 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.

Reference:

Real Meal Revolution

Cook something – Keto Almond & poppy seed bread

Keto low carb almond and poppy seed bread.

I’ve baked many different low carb breads but this one is the quickest and easiest to make. 

Almond and poppy seed bread

It has 5.3 grams carbohydrate per slice.

It keeps well in the fridge. Or separate the slices with baking paper and freeze them in a plastic bag or container.

These breads all taste much better toasted than they do raw.

Ingredients

4 extra large eggs
3 tbsp water
1 cup golden flax seeds (grind them yourself in a coffee grinder)
¹⁄₂ cup ground almonds
1 tsp baking powder
1 tsp salt
1 tsp caraway seeds
1 tsp xylitol
¹⁄₂ tsp xanthan gum
2 tbsp poppy seeds
¹⁄₄ cup sunflower seeds
¹⁄₄ cup flaked almonds

Method

  1. Preheat the oven to 180°C / 350°F.
  2. You must buy whole golden flax seeds and grind them yourself otherwise the recipe will not work.
  3. Grease a small loaf tin and also line it with baking paper as this bread sticks to the pan.
  4. Whisk together the eggs and the water in a bowl until well combined.
  5. Place the rest of the ingredients in another bowl and stir to combine.
  6. Fold the eggs into the dry ingredients and mix well.
  7. Pour the mixture into the greased loaf tin and bake in the oven for 30 – 35 minutes.
  8. Allow to cool and serve.
  9. This loaf will last for a few days in the fridge.

Cook’s Tip

Toasted cheese and tomatoes are epic! Poppy seeds usually go pretty well with a squeeze of lemon, so I reckon go toasted with lashings of butter and avo!

Reference:

Photo credit: My own