Posts Tagged ‘healthy recipes’

Recipes supplied by  Richard Rust , a  5 star trained, gourmet chef. He has cooked for, amongst others, British royalty, Woolworths and written for Taste magazine.  See more details below.

These recipes are quick, nutritious, kids will love them and enjoy making them – especially the messy moulding or crumbing part!

Vegetable Nuggets
Process uncooked but defrosted ready cut vegetable mix. Add a pinch of salt and enough flour to make a workable paste.  Place on a baking sheet and bake for 10 minutes at 200c until crisp.

Fish fingers
Slice hake fillets into bite sized pieces, dip in flour, beaten egg and breadcrumbs. Bake at 200c for 10 minutes until crisp.

 ‘Fried’ Chicken
Mix freshly grated breadcrumbs with salt, paprika, and BBQ spice. Dip chicken braai cut pieces into flour, egg then crumb mixture. Bake at 180c for 40 minutes or cooked through

 Beef Burgers
Fry until soft finely diced onion, mix into beef mince, egg, breadcrumbs, salt and pepper. Mix well. Form balls and squish to make patties. Grill until golden brown on each side. Let the kids make their own burgers with a selection of greens, relishes and condiments.

 Oven baked potato, sweet potatoe or butternut wedges
Cut washed unpeeled potatoes,  sweet potato and/or  butternut. Boil for 5-10minutes until just going soft. Place on a baking sheet sprayed with cook and bake and roast on a high heat 220c for 20-30 minutes until crisp.

 Lower Fat Fruity Coleslaw
Mix equal quantities grated cabbage (red or white or a combination), and carrot, mix in some raisins and diced pineapple. Mix equal amounts of reduced fat mayonnaise and smooth cottage cheese and simply mix all together.

 Funky Rice Salad
Chop a handful of dried apricots, peaches, mangoes and apples together. Mix into cold rice with a tin of creamed corn.

 Low Fat Butternut and Feta Pasta salad
Mix cooked and cooled penne pasta with cooked butternut, feta, fat free yoghurt and a squeeze of lemon juice season to taste and serve.

Recipes supplied by Richard Rust, Chef and co owner of Deli SuCasa, Restaurant and Deli, Fourways – “feel at home” – Cell 0741722312 or richard@delisucasa.co.za

 Recipes supplied by  Richard Rust , a fabulous, 5 star trained, gourmet chef. He has cooked for, amongst others, British royalty, Woolworths and written for Taste magazine. His company Gourmet Gurus caters for children’s parties; lunch boxes; private/corporate functions and dinner parties.

 

LOW FAT BUTTERNUT SOUP

Serves: 4
Preparation time: 10 minutes
Cooking time: 40 minutes

Ingredients:

1 tbsp olive oil

2 onions, peeled and sliced

1 clove garlic, peeled and crushed

1 tsp cumin powder

1 tsp cardamom seeds, toasted and ground

1 red chilli, finely diced

500g butternut, peeled and cubed

200ml orange juice

300ml fat free milk

500ml vegetable stock

handful fresh coriander leaves (optional)

freshly ground salt and black pepper to taste

Method:

Heat the oil in a large saucepan, add the onions and cook until translucent.

Add the garlic, cumin, cardamom and chilli. Cook for 2minutes.

Add the butternut and stir well to coat the spices evenly on the butternut.

Add the liquid and gently simmer until the butternut is soft. If using add the coriander.

Blend the soup until smooth; add seasoning if desired. Bring back to the boil and serve with fresh country bread.

PORK AND CHICKEN STEAMED CABBAGE PARCELS

 

Serves: 4

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

8 cabbage leaves

200g lean pork mince

200g chicken mince

3 small chopped onions

8 chopped spring onions

4 crushed garlic cloves

2 chopped chillies

200g cooked jasmine rice

salt and pepper to taste

30ml soy sauce

Chinese BBQ sauce to serve

Method:

Steam cabbage leaves for 30seconds, remove hard core.

Stir-fry pork, chicken, onions, garlic and chilli until cooked.

Add rice and seasoning,

Wrap mixture in the leaves and secure with a toothpick.

Steam for 10minutes and serve sliced with the BBQ sauce.

CHICKEN STIR FRY

 

Serves: 4

Preparation time: 5 minutes

Cooking time: 5 minutes

Ingredients:

1tbsp oil

2tsp each crushed garlic and ginger

1 tsp crushed chilli

4 skinless chicken breasts, sliced

4 oyster mushrooms or handful button mushrooms, sliced

2 peppers, sliced

Small bunch spring onions, sliced

Handful mung bean sprouts

1 packet noodles, soaked and rinsed under cold water

2tbsp soy sauce

Handful basil leaves, roughly chopped

Method:

Heat the oil in a wok or fry pan.

Add the garlic, ginger and chilli and cook for 1 minute.

Add the chicken and stir fry until browned.

Add the vegetables and stir fry for a further 2minutes. Add the noodles, soy sauce and basil, cook for 1 minute.

Serve in a rice bowl and eat immediately.

Recipes supplied by Gourmet Gurus. Caterers for children’s parties; lunch boxes; private/corporate functions and dinner parties.

Contact Richard (former Woolies chef) on   074 1722312  074 1722312 or gourmetgurus@live.co.za