Features Overview

Simple Veggie Chili

Want a chili that’s simple to make, packs in flavour as well as nutrients? Look no further. See below for details to make something that can warm yours and your families taste buds.

Ingredients that serves 2-4

• 1 x glove of garlic diced or minced

• 2 x carrots washed and cut into 1/4 inch cubes

• 3 x celery sticks, washed and diced

• 1 x green peeper, washed and sliced into cubes

• 2 x spring onions (green onions) separate the whites from the greens

• 1 x 400g can of red kidney beans drained

• 2 x cans of crushed or diced tomatoes

• 1/4 tsp of red cayenne pepper

• 1/4 tsp of chili flakes

• 1/2 tsp of tumeric and paprika

• 1 x whole ripe avocado sliced and handful chopped coriander (cilantro) for topping.

• Black Pepper for seasoning

• 1/2 cup of uncooked rice for two people (double for 4 if needed)

Method

1. Medium Heat, add a little oil in a pan and add the garlic and onion whites to release the flavour.

2. Follow by adding in the carrots for 5 minutes.

3. Meanwhile in a separate pan cook rice (preferably brown for added fibre) as per package instructions, usually 15-20 minutes on a low heat once simmering and cover.

4. Add celery, peppers and kidney beans along with the spices. Blended together.

5. Add the two cans of crushed tomatoes stirring and reduce heat to allow to simmer for 20 minutes.

6. Season with black pepper for taste. If it requires more heat, add a further 1/4 tablespoon of chili flakes until satisfied.

7. Top with sliced avocado and coriander

Estimated Calories and protein per portion; 620 kcals, 13g protein per portion

Thai Coconut curry

A reduced meat curry, with less chicken and more chickpeas for those who are aiming to reduce their meat content. This recipe still packs plenty of flavours. Why not give it a try?

Ingredients for 2-4 people

• 1 x can of light coconut milk

• 1 x can of diced/chopped tomatoes

• 1/2 diced courgette

• 1/2 sweet potato

• 1 x chopped spring onion (green onion)

• 1/2 red pepper

• 1/2 a red onion diced.

• 1 x quality chicken breast diced (I use organic free from in the USA)

• 1/4 can of chickpeas

• 1 x glove of garlic

• 1 tbsp of peeled and diced ginger

• 1 tbsp of peanut butter

• 1 tbsp of oyster sauce (or fish sauce if opting for prawns instead of chicken)

• 1 tsp of red cayenne pepper, tumeric and cajun

• 1 tsp of dried basil and coriander herbs

• A squeeze of lemon juice.

Method

1. Fry red onion, garlic, spring onion and chicken together until chicken is completely white.

2. Add in peppers, sweet potato and chickpeas with all the spices and fry lightly for 1-2 minutes.

3. Pour in the can of chopped tomatoes and coconut milk, reduce heat to simmer.

4. Add the oyster sauce and peanut butter. Stir well and simmer for 5 minutes.

5. Finally add the herbs with a squeeze of lemon. Simmer for a further 15 minutes.

6. Serve with naan bread or a 1/2 cup of cooked rice.

Estimated Calories and protein, 750kcals, 28g protein per portion

Saffron Chicken and Rice

This one is inspired by one of my favourite Persian dishes. Did you know that Iranian food is full of flavours and unlike Indian food is not usually hot spices? To cook Saffron Chicken authentically can take hours to stew, whereas I have come up with a quicker method with similar Middle Eastern flavours.

Estimated prep time 10 minutes, cook time 20 minutes.

Ingredients- Serves 2

• 1 x chicken breast diced into cubes

• ½ cup of Rice

• 1 small glove of garlic minced

• ½ an onion diced

• 2 carrots peeled and sliced

• ½ green pepper diced

• 1 x 400g can of crushed/diced tomatoes

• 2 tbsp of Tomato puree

• 1 tsp of turmeric

• ½ tsp of saffron

Method

1. Heat a little olive oil in pan on medium heat and add onions and garlic, lightly frying until onions are clear (see-through usually takes 2-4 minutes).

2. Add the chicken and fry for 5 minutes until completely white

3. Add the carrots and peppers, further frying for 5 minutes

4. Meanwhile in a separate pan, heat 1 ½ cups of water to boil and add the rice. Cook for 15- 18 minutes

5. Add the can of tomatoes to the chicken mixture, adding in turmeric, saffron and tomato puree.

6. Reduce to simmer for 20 minutes

7. Once the rice has cooked, fluff with a fork and take off the heat.

8. Serve rice with sauce, enjoy!

Want to make it vegetarian? I suggest swapping the chicken for ½ diced sweet potato and ½ can of chickpeas instead which will absorb lots of the flavour from the saffron, whilst providing some protein.