White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. But we shouldn’t forget the white meats so important to our protein quotient.
Greek Chicken Souvlaki with Yoghurt Sauce
This recipe is equally ideal for entertaining or a quick, tasty weekday meal. It’s easy to prepare ahead and kids love eating ‘meat on a stick’! Turn it into a Mediterranean feast with some store-bought accompaniments. Note: don’t leave the chicken in the marinade longer than an hour – the acid from the lemon juice can make it tough if it sits too long. Serves 4
INGREDIENTS: For the chicken skewers:
For the yogurt sauce:
For the tomato cucumber relish:
|
METHOD:
For the chicken skewers:
1. Combine the lemon juice, olive oil, oregano, salt, pepper and garlic, along with 1 tablespoon of water, in a bowl. Add the chicken pieces and toss to coat. Marinate for at least 10 minutes or up to 1 hour.
2. Heat a grill or grill pan on medium
3. Remove the chicken from the marinade and thread the chicken pieces onto 4 skewers.
4. Place the chicken on the grill and cook for 5 minutes on each side or until chicken is cooked through.
5. While the chicken is cooking make the sauces.
For the yogurt sauce:
6. Mix together the yogurt or sour cream, cucumber and parsley. Season with salt and pepper to taste. Refrigerate until ready for use, or for up to 1 day.
For the relish:
7. Combine the tomato, cucumber and parsley in a bowl. Stir in the lemon juice and olive oil. Season to taste with salt and pepper. Refrigerate until ready for use, or for up to 1 day.
8. Serve the chicken skewers with the yogurt sauce and cucumber relish, as well as flatbread, hummus and olives if desired.
For the chicken skewers:
1. Combine the lemon juice, olive oil, oregano, salt, pepper and garlic, along with 1 tablespoon of water, in a bowl. Add the chicken pieces and toss to coat. Marinate for at least 10 minutes or up to 1 hour.
2. Heat a grill or grill pan on medium
3. Remove the chicken from the marinade and thread the chicken pieces onto 4 skewers.
4. Place the chicken on the grill and cook for 5 minutes on each side or until chicken is cooked through.
5. While the chicken is cooking make the sauces.
For the yogurt sauce:
6. Mix together the yogurt or sour cream, cucumber and parsley. Season with salt and pepper to taste. Refrigerate until ready for use, or for up to 1 day.
For the relish:
7. Combine the tomato, cucumber and parsley in a bowl. Stir in the lemon juice and olive oil. Season to taste with salt and pepper. Refrigerate until ready for use, or for up to 1 day.
8. Serve the chicken skewers with the yogurt sauce and cucumber relish, as well as flatbread, hummus and olives if desired.
Chilli Soy Sauce Steamed Fish
Quick, easy, healthy and very ‘cheffy’ looking! Serves 2 – easily doubled.
INGREDIENTS:
|
METHOD:
- Cut the fish fillets into serving portions and season them with salt and black pepper.
- Line a steamer with parchment paper and put the fillets in there.
- Put the bok choy on top of the fish.
- Cover and steam for 12 minutes or until the fish is done.
- Bring the water, chilli powder, coriander, soy sauce, sesame oil, ginger, garlic, red pepper flakes, and sugar to a boil in a small pan.
- Check the seasoning and adjust if necessary.
- Arrange the fish and bok choy on serving plates and pour the chilli sauce over the top.