Recipes

Recipes

Have a look below for some interesting receipes. Go on, give them a try!

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Broccoli, Chicken, & Almond Sauté

INGREDIENTS

  • 1/2 lb to 3/4 lb boneless skinless chicken breasts
  • Kosher salt
  • Olive oil
  • Your favorite spice rub for grilling (optional)
  • 1 lb broccoli florets
  • 1/4 teaspoon chile flakes (more to taste)
  • 1/3 to 1/2 cup toasted almonds, roughly chopped
  • 1 teaspoon dark sesame oil
  • Freshly ground black pepper

METHOD

1 Put a 2 quart pot of salted water (about 1 Tbsp of salt) on to boil. While the water is heating, start the chicken cooking in the next step.

2 Place the chicken breasts in a bowl and sprinkle seasoning on all sides. Use at a minimum some salt. Or if you have a favorite spice rub, you can use that too. Heat a grill pan, or prepare a grill, for high, direct heat. (If you don’t have a grill pan or grill, use a cast iron skillet, and only season the chicken with salt.) Rub some olive oil all over the chicken breasts. Grill the breasts for a few minutes on each side to get some nice char marks, then lower the temperature to low and leave on the grill until the breasts are just almost cooked through. They’ll cook a little longer in the sauté pan, so they can still be a little pink in the middle at this point. Remove from pan or grill, set aside for a minute, then thinly slice.

3 Once the chicken has cooked and the water is boiling, add the broccoli florets to the salted boiling water. Allow the water to come back to a boil, and once boiling again, let cook for about 1 minute. Drain.

4 Heat a tablespoon of olive oil in a large sauté pan on high heat. Add the red chili flakes. Once the red chili flakes are sizzling, add the broccoli florets, sliced grilled chicken, and toasted almonds. Drizzle dark sesame oil over the broccoli and chicken, sprinkle with salt and freshly ground black pepper to taste. Toss and cook until all of the chicken pieces are no longer at all pink in the center, a minute or two.

Serve immediately.

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African Chicken Peanut Stew

INGREDIENTS

  • 2-3 pounds chicken legs, thighs and/or wings
  • 3 Tbsp vegetable oil
  • 1 large yellow or white onion, sliced
  • A 3-inch piece of ginger, peeled and minced
  • 6-8 garlic cloves, chopped roughly
  • 2-3 pounds sweet potatoes, peeled and cut into chunks
  • 1 15-ounce can of crushed tomatoes
  • 1 quart chicken stock
  • 1 cup peanut butter
  • 1 cup roasted peanuts
  • 1 Tbsp ground coriander
  • 1 teaspoon cayenne, or to taste
  • Salt and black pepper
  • 1/4 to 1/2 cup of chopped cilantro

METHOD

1 Heat the vegetable oil in a large soup pot set over medium-high heat. Salt the chicken pieces well, pat them dry and brown them in the oil. Don’t crowd the pot, so do this in batches. Set the chicken pieces aside as they brown.

2 Sauté the onions in the oil for 3-4 minutes, stirring often and scraping any browned bits off the bottom of the pot. Add the ginger and garlic and sauté another 1-2 minutes, then add the sweet potatoes and stir well to combine.

3 Add the chicken, chicken broth, crushed tomatoes, peanut butter, peanuts, coriander and cayenne and stir well to combine. Bring to a simmer and taste for salt, adding more if needed. Cover the pot and simmer gently for 90 minutes (check after an hour), or until the chicken meat easily falls off the bone and the sweet potatoes are tender.

4 Remove the chicken pieces and set them in a bowl to cool, until cool enough to touch. Remove and discard the skin if you want, or chop it and put it back into the pot. Shred the meat off the bones and put the meat back in the pot.

5 Adjust the seasonings for salt and cayenne, then add as much black pepper as you think you can stand—the stew should be peppery. Stir in the cilantro and serve by itself, or with simple steamed rice.

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Pork Tenderloin with Figs & Onions

INGREDIENTS

  • 2 pork tenderloins, about a pound each
  • Salt
  • 4 Tbsp butter
  • 1 white or yellow onion
  • 1 teaspoon sugar
  • 1 teaspoon balsamic vinegar
  • 2 teaspoons fresh rosemary, minced
  • 8-10 mission (dark) figs, quartered
  • 2 Tbsp chopped parsley
  • 1-2 teaspoons lemon juice
  • Black pepper

METHOD

1 Salt the pork tenderloins well and set them out at room temperature for 15-20 minutes. Heat the oven to 300°F.

2 Slice the onion into strips lengthwise (from the top to the root end). Cutting the onion this way helps keep the pieces hold their shape.

3 Heat 3 tablespoons of the butter in a sauté pan over medium-high heat. Pat the tenderloins dry with paper towels. Place the tenderloins in the pan and sear on all sides, until nicely browned. Remove the tenderloins to an oven-proof pan, and place in the oven at 300°F. Cook for 15-20 minutes, until an instant read thermometer inserted into the center of the tenderloins reaches 140°F. Then remove from oven and let rest.

4 While the tenderloins are roasting, add the onions to the sauté pan along with the other tablespoon of butter. Sprinkle with salt. Toss to combine and sauté for 3-4 minutes. Add the sugar and balsamic vinegar, and toss to combine again. Reduce the heat to medium-low and cook for 15 minutes.

5 Once the onions have softened and browned, add the rosemary and figs. Increase the heat to medium-high and stir to combine. Sauté 2 minutes, stirring often.

6 Remove from the heat. Mix in the parsley and lemon juice. Add salt and pepper to taste.

Slice the pork tenderloins into 1/4-inch thick slices and serve alongside the onions and figs.

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Scrambled Eggs with Tomatillos

INGREDIENTS

  • Olive oil
  • 1/2 pound tomatillos, papery husks removed and discarded, rinsed, roughly chopped
  • 1/3 cup chopped onion
  • 1 fresh or canned jalapeno chile pepper, minced (more or less depending on how hot the pepper is, and how much heat you want)
  • Splash of lemon or lime juice
  • 4 to 6 eggs
  • Salt and pepper
  • Some chopped fresh cilantro for garnish

METHOD

1 Heat a tablespoon of oil in a medium-sized skillet on medium heat. Add the chopped tomatillos, onion, jalapeño chile pepper, and a small squeeze of lemon or lime juice. Cook on medium to medium-low heat (you want to gently cook, not brown) for about 5 minutes, stirring occasionally, until the onions have softened, and the tomatillos are no longer bright green.

2 Add the eggs directly to the pan (no need to whisk first). Break up the yolks with your stirring spoon. Cook gently, stirring and scraping the bottom of the pan with a wooden spoon. Salt and pepper to taste. Remove from heat when the eggs begin to set, but are still moist, about 3 minutes. Serve immediately. Sprinkle on cilantro for garnish.

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Turkey Meatballs with Tomatoes & Basil

INGREDIENTS

Meatballs

    • 1 1/2 pounds ground turkey (thigh meat if available)
    • 1/2 cup sour cream
    • 1 egg
    • 1/2 cup bread crumbs
    • 2 teaspoons Kosher salt
    • 2 tablespoons minced fresh basil
    • 1 teaspoon dried thyme
    • 1 teaspoon fennel seeds
    • 2 teaspoons minced fresh rosemary
    • 1 teaspoon dried oregano
    • 1/2 teaspoon red pepper flakes
    • 1/3 cup flour, for dredging

Sauce

    • 1/4 cup olive oil
    • 1/2 jalapeno chile, seeded, minced
    • 2 large garlic cloves, minced
    • 3 tablespoons white wine or chicken stock
    • 1 1/2 pounds fresh tomatoes, roughly chopped (can substitute a 28-ounce can of crushed tomatoes)
    • 1/4 cup fresh basil, thinly sliced

METHOD

1 In a large bowl, place the turkey, bread crumbs, sour cream, egg, minced basil, salt, minced rosemary, oregano, thyme, fennel seeds, and red pepper flakes. Gently mix together using your (clean) hands. Place flour in a shallow bowl or plate. Use the palms of your hands to form 1 1/2 to 2-inch wide meatballs. Roll them in the dredging flour and set them on a plate or tray. You should have about 18 to 22 meatballs.

2 Heat the olive oil over medium high heat in a large, shallow sauté pan. Gently place the meatballs in the pan. You may need to work in batches as to not crowd the pan. Once the meatballs are sizzling, reduce the heat to medium low and gently cook them on at least 3 sides, so that they get browned pretty much all over, and cooked through. Use a fork to nudge the meatballs in the pan. Cooking the meatballs should take about 10 minutes per batch. A gentle heat will ensure that the browned meatballs get cooked through. Use a slotted spoon to remove the meatballs from the pan to bowl, set aside.

 

3 Add the jalapeño and garlic to the pan and cook for 1 minute. Add the white wine or chicken stock. Increase the heat to high and boil down the liquid to the point where a wooden spoon leaves a trail through the pan as you scrape it along the bottom of the pan.

 

4 Return the meatballs to the pan with the sauce and coat all over with the pan sauce. Add the fresh tomatoes and toss to coat. Cook for four minutes or until the tomatoes just begin to break down. Do not overcook the tomatoes. Remove the pan from the heat and stir in the fresh basil.

 

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Braised BBQ Beef Sandwich

INGREDIENTS

  • One 3-pound chuck roast, rinsed and dried
  • 2 medium onions, chopped
  • 1 Tbsp olive oil
  • 1 28-ounce can whole tomatoes (preferably plum tomatoes)
  • 1 18-ounce bottle of your favorite barbecue sauce (or 2 1/4 cups of your favorite homemade barbecue sauce)
  • Salt and freshly ground black pepper
  • 12 sandwich or hamburger buns

METHOD

1 In a large, heavy pot, heat olive oil on medium heat. Add the onions and cook until translucent, about 5 minutes. Add the tomatoes, roughly chopping them in the pot. Add the barbecue sauce, increase heat to medium high and simmer for 10 minutes. Add the chuck roast. Bring to a low simmer, cover and slow cook until meat is very tender, stirring occasionally, about 3 hours.

2 Remove the meat from the pot. Use a fork and knife to separate the roast into small pieces. Set aside.

3 Increase the heat on the pot to medium/medium-high, uncover, and reduce the liquid until thick. Stir often to prevent burning.

4 Return the meat to the liquid in the pan. Warm both thoroughly. Add salt and pepper to taste.

Serve on buns. Makes approximately 12 sandwiches.

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Scrambled Egg Muffin

Ingredients

  • 2 eggs
  • few sundried tomatoes
  • fresh basil , torn
  • English muffins

Scramble eggs without butter or cream, stir in chopped sundried tomato and torn fresh basil, and pile on toasted English muffin halves.

Krunch Cafe Tip: Why not add spinach, mushrooms & ham into the mix to increase your protein and key nutrient requirements?

 

 

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Cinnamon Porridge With Banana & Berries

Ingredients

  • 100g porridge oats
  • ½ tsp cinnamon , plus extra to serve
  • 4 tsp demerara sugar
  • 450ml skimmed milk
  • 3 bananas , sliced
  • 400g punnet strawberries , hulled and halved
  • 150g pot fat-free natural yoghurt
  1. In a medium-sized saucepan, mix the oats, cinnamon, sugar, milk and half the sliced bananas. Bring to the boil, stirring occasionally. Turn down the heat and cook for 4-5 mins, stirring all the time.
  2. Remove and divide between 4 bowls, top with the remaining banana, strawberries, a dollop of yogurt and a sprinkle of cinnamon.

PER SERVING

266 kcalories, protein 12g, carbohydrate 53g, fat 2 g, saturated fat 1g, fibre 5g, sugar 34g, salt 0.24 g

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Spicy Chicken & Bean Stew

  • 1¼ kg chicken thighs and drumsticks (approx. weight, we used a 1.23kg mixed pack)
  • 1 tbsp olive oil
  • 2 onions , sliced
  • 1 garlic clove , crushed
  • 2 red chillies , deseeded and chopped
  • 250g frozen peppers , defrosted
  • 400g can chopped tomatoes
  • 420g can kidney beans in chilli sauce
  • 2 x 400g cans butter beans , drained
  • 400ml hot chicken stock
  • small bunch coriander , chopped
  • 150ml pot soured cream and crusty bread, to serve
  1. Pull the skin off the chicken and discard. Heat the oil in a large casserole dish, brown the chicken all over, then remove with a slotted spoon. Tip in the onions, garlic and chillies, then fry for 5 mins until starting to soften and turn golden.
  2. Add the peppers, tomatoes, beans and hot stock. Put the chicken back on top, half-cover with a pan lid and cook for 50 mins, until the chicken is cooked through and tender.
  3. Stir through the coriander and serve with soured cream and crusty bread.

Per serving

366 kcalories, protein 38g, carbohydrate 30g, fat 11 g, saturated fat 5g, fibre 9g, sugar 12g, salt 2.45 g

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Poached Sea Trout & Soused Vegetables

To make the soused vegetables, slice the carrots quite thinly on an angle, cut the onion into half rings of the same thickness. Do the same with the fennel.

Add everything to a hot pan with the olive oil and ginger. Chuck in the coriander seeds, thyme sprigs, star anise and whole garlic cloves. Cook for 5-10 minutes leaving the vegetables with a little bite.

Mix the saffron with the vinegar, and add to the pot. Season and add a little sugar to balance, about 1-2 tsp. Serve warm or at room temperature with the poached fish.

Meanwhile, put all the other ingredients except the sea trout into a small, deep pan, then bring to a low simmer and infuse for 30 minutes. Turn the heat down, drop the fish into the liquid, making sure it’s completely submerged, and gently poach for 6-8 minutes (it’s very important not to boil the fish at this point).

Remove the fish from the pan and serve with soused vegetables.

 

Nutritional Values:

746 kcalories, protein 30.0g, carbohydrate 20.4g, fat 60.9 g, saturated fat 9.0g, fibre 5.7g, salt 0.34 g

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