nutritious – My Whisk and I

Asparagus Lemon Chicken

October 16, 2024October 15, 2024by Karen ClaassenLeave a Comment

4 skinless chicken breasts
80ml flour
30ml olive oil
30ml butter

Sauce:
125g butter
50ml flour
125ml chicken stock
250ml white wine
125ml lemon juice
1 bunch green asparagus, trimmed
125ml grated parmesan cheese
30ml chopped parsley
lemon wedges, to serve

Pound the chicken breasts to an even thickness.
Season the 80ml flour with salt and pepper and dredge the chicken in it.
Add the olive oil and butter to a pan set over medium-high heat and wait for it to warm up.
Fry the chicken for 2-3 minutes preside and remove from the pan.

For the sauce:
Turn the heat down to medium.
Melt the 125g butter in the same pan and sprinkle the flour over it.
Cook while stirring for one minute.
Add the chicken stock to the pan and whisk the sauce continuously.
Pour in the white wine and lemon juice and stir until blended.
Return the chicken to the pan, cover with a lid and cook for 20 minutes.
Remove the lid and add the asparagus.
Cook for another 2-3 minutes.
Take the pan from the heat, stir in the parmesan and sprinkle over the chopped parsley.
Serve the chicken with lemon wedges on the side.

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Black Bean Protein Muffins

September 12, 2024by Karen ClaassenLeave a Comment

2 eggs
1 x 400g tin of black beans, drained
100g syrup
50g sugar
10ml vanilla
a pinch of salt
70g cocoa powder, sifted
5ml baking powder
2,5ml bicarbonate of soda
30ml vegetable oil

Preheat your oven to 180℃ and line a muffin tin with 6 paper cups. Spray the linings with cooking spray and set aside.
Add the eggs to a blender and blitz together until frothy.
Now add all the other ingredients and process for 1 minute.
Divide the mixture between the cups and bake for 25 minutes.
Cool the muffins on a cooling rack, in the baking tin.
Serve at room temperature.

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Blood Orange Cordial

August 20, 2024August 19, 2024by Karen ClaassenLeave a Comment

the zest of 3 oranges
1 litre freshly squeezed orange juice, strained
500ml sugar
4 bay leaves

Add all the ingredients to a saucepan placed over medium heat. Stir until the sugar has dissolved.
Turn the heat down to low and simmer the mixture for one hour – you want a syrupy consistency.
Cool the liquid completely and strain into a glass bottle.
Serve the cordial over ice and sparkling water.
Store in the refrigerator.

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Roasted Hake with Onions

June 15, 2024by Karen ClaassenLeave a Comment

This recipe is my adaptation to make it easier/quicker/simpler to make Ottolenghi’s Roasted hake with fenugreek onions. The original recipe can be found in his book OTK on page 191.

5ml fennel seeds
5ml mustard seeds
10ml ground cumin
5ml ground turmeric
60ml + 45ml olive oil
40g + 40g + 20g butter, cubed
6 large onions, peeled and sliced
5ml salt
1 green chilli, finely chopped
5ml + 2,5ml sugar
12 hake medallions, unfrozen and dried on kitchen paper
10ml lemon juice
3 lemons cut into wedges

Mix the fennel, mustard, cumin and turmeric together in a small bowl.
Spoon 5ml of this spice mixture out into another small bowl and set both bowls aside.
Place a large pan over medium-high heat and add 60ml olive oil and 40g butter to it.
Wait for the butter to melt before adding the onions and salt.
Turn the heat down and cook for 20 minutes, stirring every now and then.
Add the chopped green chilli and cook for another 2-3 minutes.
Add the 5ml sugar and the spice mix, stir for 30 seconds and remove it from the heat. Set aside.
Preheat your oven to 200℃.
Add the 45ml olive oil, 40g butter, 2,5ml sugar, 5ml spice mix and a pinch of salt to a 24cm x 24cm ceramic dish and mix together in the dish so that it covers the bottom.
Pack the fish tightly into the dish and season with salt and pepper.
Spoon the onion mixture over the fish medallions in an even layer and dot the surface with small pieces of the 20g butter.
Place in the oven and roast for 25 minutes.
Drizzle 10ml lemon juice over the fish and serve with the lemon wedges on the side.

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Rocket/Aragula Salad

June 12, 2024June 11, 2024by Karen ClaassenLeave a Comment

Dressing:
30ml olive oil
30ml lemon juice
1 clove of garlic, minced
2,5ml salt
1,2ml black pepper

120g rocket/aragula leaves
Parmesan cheese shavings
balsamic vinegar reduction

Add all of the ingredients for the dressing to a small bowl and whisk together. Put aside.
Place the rocket leaves in a salad bowl and add parmesan shavings by pulling a vegetable peeler over the surface of parmesan cheese.
Drizzle the dressing over the salad, mix together and arrange on a serving platter.
Drizzle some balsamic vinegar reduction over and serve.

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Beetroot Hummus Salad

April 20, 2024April 16, 2024by Karen ClaassenLeave a Comment

1 x 400g tin chickpeas
30ml tahini
2 cloves garlic, minced
15ml lemon juice
5ml salt
150g beetroot, cooked and cubed
5 beets, cooked and sliced about 0.5cm thick
100g feta cheese
50g pistachio nuts, roughly chopped
balsamic vinegar

Drain the chickpeas and add it to a liquidiser.
Add the tahini, garlic, lemon juice, salt and cubed beetroot and blitz until smooth. Set aside.
Arrange the sliced beetroot on a serving plate.
Place dollops of the beetroot hummus on the slices, crumb the feta over and scatter over the pistachio.
Drizzle the salad with balsamic vinegar and serve.

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Cauliflower Chicken

February 22, 2024by Karen ClaassenLeave a Comment

30ml vegetable oil
15ml butter
1 cauliflower head, cut into florets
200g bacon, chopped
200g baby spinach
250ml cream
15ml thyme leaves, chopped
6-8 chicken breasts
200ml grated mozzarella cheese
3 salad onions, sliced

Preheat your oven to 190℃ and spray a 28cm x 21cm ovenproof dish with cooking spray.
Place a large pan over medium-high heat and add the vegetable oil and butter to it. Wait for the butter to melt.
Add the cauliflower florets and bacon bits and stir-fry for 10 minutes.
Add the baby spinach and cook until wilted.
Turn off the heat and add the cream and thyme and mix through.
Spoon this mixture into the prepared oven dish and set aside.
Wipe the pan clean and spray with cooking spray.
Season the chicken and then brown the breasts by cooking them for about 2 minutes a side.
Arrange the chicken on top of the cauliflower mixture and then push it down slightly.
Sprinkle the cheese around the chicken and then the salad onions over everything.
Place in the oven and bake for 40 minutes, until golden.

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Red Sorghum Salad

February 1, 2024January 31, 2024by Karen ClaassenLeave a Comment

250ml uncooked sorghum
250ml black olives, pips taken out and quartered
250ml cubed feta cheese
500ml cubed tomato
a bunch of basil, shredded
125ml mayonnaise
30ml chilli oil (or regular olive oil)
15ml lemon juice

Cook the sorghum according to the packet instructions and allow to cool completely.
Add the sorghum, olives, feta, tomato and basil to a bowl and mix together.
Add the mayonnaise, chilli oil and lemon juice to a small bowl and whisk together until amalgamated.
Drizzle the dressing over the salad and mix to serve.

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Prawn Paella

January 14, 2024January 14, 2024by Karen Claassen3 Comments

1 onion, chopped
100g chorizo sausage, chopped
2 cloves garlic, minced
1 sweet pepper, sliced
300g long grain rice
10ml smoked paprika
1,2litre chicken stock
a pinch of saffron
450g uncooked prawns
100g frozen peas
2 lemons

Place a heavy-base saucepan on medium-high heat and add some oil to it.
Add the onion and chorizo and stir-fry for 2-3 minutes.
Add the garlic and sweet pepper and cook for another 2 minutes.
Now add the rice, sprinkle over the paprika and stir to cover.
Add a pinch of saffron to the chicken stock and pour the stock into the saucepan.
Add the prawns, stir through and place a lid on. Cook for about 15 minutes or until most of the liquid has been absorbed and the rice is just tender.
Add the peas and cook for another 6-7 minutes without covering.
Season the paella with salt and lemon juice, taste and adjust the seasoning.
Serve the paella with fresh lemon slices.

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How to make a Creamy Salad Dressing

December 22, 2023by Karen ClaassenLeave a Comment

This recipe yields about 200ml of dressing and can be kept in the refrigerator for 3 days.

15ml honey
60ml apple cider vinegar
125ml oil
45ml greek yoghurt
the juice of half a lemon

Add the honey and vinegar to a small bowl and whisk together.
Drizzle in the oil, a little at a time while whisking continuously until all the oil has been incorporated.
Add the yoghurt and whisk until amalgamated.
Finally add the lemon juice and season the dressing with salt.
Keep unused dressing in a glass jar in the refrigerator.