Diet Discovery

Chicken Curry With Rice. 😀

2 tablespoons olive or
canola oil
1 lb chicken breast cut
into bite sized pieces
1 onion, chopped
4 garlic cloves (1 tbsp.
minced)
2 tablespoon fresh
ginger finely chopped
1 cup chicken stock or
water
2 tablespoons Garam
Masala
1 teaspoon ground
coriander
1 1/2 tablespoons
ground cumin
1 teaspoonTurmeric
powder
1 teaspoon yellow curry
powder
1 tsp. salt
1/2 teaspoon cayenne *
1 can stewed tomatoes
(14 oz.)
1/2 cup frozen peas
1/2 pound yukon gold
potatoes in 1/2 inch dice
* to start with and you
can adjust to your liking
as you go*
Instructions
1. In a large pan, heat oil
on medium.
2. Saute chicken until no
longer pink inside.
3. While chicken is cooking,
steam potatoes in
microwave – on high for
three minutes.
4. While chicken is cooking,
using clean scissors,
snip the stewed
tomatoes into small
pieces while in the can.
5. Add onions to pan
containing chicken and
cook for about 5
minutes or until soft.
6. Add add minced garlic
and ginger and cook for
2 minutes.
7. Add all of the spices to
the pan, and stir
continuously for about 3
minutes, the spices will
release their aroma.
8. Add snipped, stewed
tomatoes and juice to
the pan.
9. Stir thoroughly.
10. Add chicken stock and
stir.
11. Cook on
medium heat for another
5 minutes, then reduce
heat.
12. Add peas and steamed
potatoes.
13. Stir well and simmer for
10 minutes.
14. Check flavors and
adjust if necessary.
15. Simmer for 10 more
minutes and serve over cooked rice.
References :

I know this is a mountain of text, but hopefully it should be useful, if not use the sites i got the recipes from as they are brilliant. http://www.bbcgoodfood.com and http://www.eatingwell.co.uk

Starter : Easy vegetable soup

Ingredients
2 tsp olive oil
1 onion, finely chopped
2 garlic cloves, crushed
2 tsp lemon thyme leaves
500 ml passata
500 ml chicken stock
1 carrot, peeled and grated
1 courgette, peeled and grated
1 parsnip, peeled and grated
finely grated parmesan, to serve

Method

Method
1. Heat a saucepan over medium-high heat. Add the oil, onion, garlic and thyme and cook for 3 minutes or until soft.

2. Add the tomato, stock, carrot, courgette and parsnip. Cover and bring to the boil. Allow to simmer rapidly for 15 minutes or until the vegetables are tender. To serve, ladle into bowls and top with salt, pepper and the grated parmesan.

Main Course : Chicken Breasts with Mushroom Cream Sauce

INGREDIENTS
2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 tablespoon canola oil
1 medium shallot, minced
1 cup thinly sliced shiitake mushroom caps
2 tablespoons dry vermouth, or dry white wine
1/4 cup reduced-sodium chicken broth
2 tablespoons heavy cream
2 tablespoons minced fresh chives, or scallion greens

PREPARATION
Season chicken with pepper and salt on both sides.
Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes.

Transfer to a plate and tent with foil to keep warm.
Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute.

Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

NUTRITION

Per serving: 275 calories; 15 g fat ( 5 g sat , 7 g mono ); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370 mg potassium.

Dessert : Cinnamon Oranges

INGREDIENTS
4 navel oranges
2 tablespoons orange juice
2 tablespoons lemon juice
1 tablespoon sugar
1/4 teaspoon ground cinnamon

PREPARATION
With a sharp knife, remove rind and white pith from oranges. Cut each into 5 or 6 slices and arrange on 4 plates. Whisk together orange juice and lemon juice, sugar and cinnamon. Spoon over the orange slices.

NUTRITION
Per serving: 86 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 22 g carbohydrates; 1 g protein; 3 g fiber; 2 mg sodium; 258 mg potassium.

Nutrition Bonus: Vitamin C (150% daily value).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 fruit
References :
http://www.bbcgoodfood.com and http://www.eatingwell.co.uk

meatballs:
MEAT:
-2 lb meat
-1 onion
-2 cloves garlic
-2 eggs
-1 cup breadcrumbs
SAUCE:
-10 oz grape jelly
-3 cups marinara sauce
-1/2 cup tomato juice
-4 tbsp lemon juice
-1/2 cup brown sugar

onion rice:
– 4 cups rice
– 3 cups water
– 1/2 cup oil
– 5 tbsp onion soup mix
boil water. add onion soup mix & oil. add rice. cover & let cook. fluff with fork & recover to let simmer.

stringbeans & mushrooms:
– stringbeans
– mushrooms
– 2 cloves garlic
– 1/4 cup oil
– 1/2 cup soy sauce
– 1/2 cup honey
cook string beans. strain. sautee mushrooms & garlic. add oil, honey & soy sauce. let simmer. pour over string beans.

honey mustard chicken:
– 1 cup honey
– 2 tbsp mustard
mix & pour or spread on chicken. bake for 2 hrs

BBQ chicken:
– 1 cup ketchup
– 1 cup soy sauce
– 1/2 cup honey
– 1/4 cup oil
mix & pour or spread on chicken. bake for 2 hrs

apricot chicken:
– 1/2 cup apricot jam
– 1/4 cup oil
– 1/4 cup honey
mix & pour or spread on chicken. bake for 2 hrs

lemon chicken:
– 1 cup lemon juice
– 1/2 cup oil
– 1/2 cup honey
mix & pour or spread on chicken. bake for 2 hrs

breaded chicken:
– 1 egg
– 2 cups breadcrumbs (optional: season breadcrumbs with garlic & onion powder)
coat chicken in egg. roll in breadcrumbs. bake for 2 hrs until crunchy & golden brown.

grilled cheese:
– bread
– mozzerella cheese
put mozzerella & mushrooms on. grill/fry/toast until cheese is melted.

jazzed up grilled cheese 1:
– bread
– pesto sauce
– sliced mozerella cheese
– mushrooms
sautee mushrooms. spread pesto on both pieces of bread. put mozerella & mushrooms on. grill/fry/toast until cheese is melted.

jazzed up grilled cheese 2:
– bread
– sliced mozerella cheese
– mushrooms
– tomato slices
sautee mushrooms. put mozerella, tomatos, & mushrooms on. grill/fry/toast until cheese is melted

mac & cheese:
-noodles (any shape, any size)
-mozerella cheese
cook pasta. drain & put cooking pan. sprinkle mozerella cheese all over noodles. (optional: breadcrumbs & parmesean cheese on top as a crust) bake until cheese is bubbly & brown

mac & cheese with a twist:
-noodles (any shape, any size)
-mozerella cheese
-1/2 onion
-1 lb mushrooms
-2 cloves garlic
sautee veggies in oil. cook pasta. drain & put into frying pan with veggies. let noodles soak up all flavors. put all noodles & veggies in cooking pan. sprinkle mozerella cheese all over noodles. (optional: breadcrumbs & parmesean cheese on top as a crust) bake until cheese is bubbly & brown.

easy no bake mac & cheese with a twist:
-noodles (any shape, any size)
-mozerella cheese
-mushrooms, cut up
-cherry tomatoes, cut up
cook noodles. strain & put in a bowl/on a plate. sprinkle cheese onto noodles. put in microwave for 40-45 seconds. mix. sprinkle mushrooms & tomatoes. mix around. put in microwave for 40-45 seconds.

meatloaf:
– 2 lb chopped meat
– 2 eggs
– 1 1/2 cup bread crumbs
– 1 onion diced & sauteed
– 2 cloves garlic diced & sauteed with onion
– 1 1/2 cups marinara sauce
mix altogether in a bowl. put in loaf tin. cook at 350 for 2-2/12 hours

noodle mushroom dish:
– 1 onion
– 2 cloves garlic
– 1 box mushrooms
– 1 box of noodles (any shape & size you want)
sautee onion, garlic, & mushrooms in same pot until cooked. cook noodles in separate pot. strain noodles & put into pot with veggies. mix so noodles soak up all the flavors.

beef noodle dish:
– 1 onion
– 2 cloves garlic
– beef cut into cubes or slices
– 1 box of noodles (any shape & size you want)
sautee onion, garlic, & beef chunks in same pot until cooked. cook noodles in separate pot. strain noodles & put into pot with veggies & beef. mix so noodles soak up all the flavors.

cold strawberry soup:
– 1 bag frozen strawberries/1 box fresh strawberries
– 1/2 cup orange juice
– 1/2 cup honey
– 2 tbsp cream/whole milk
– 4 tbsp sugar
put all ingredients in a bowl & use an immersion blender OR put in food processor or blender. Blend/puree until creamy & smooth. put in container. put in fridge until ready to serve.

lemon rice:
– 4 cups rice
– 3 cups water
– 1/2 cup oil
– 1/2 cup lemon juice
– 1 tbsp lemon zest
boil water. add lemon juice & oil. add rice. cover & let cook. fluff with fork & recover to let simmer. add lemon zest for garnish.

hope I helped! Enjoy!
References :