03
Aug
2018

Smoky African rice and Lemony chicken soup – delicious Winter treat- High Fibre

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 Two tasty Winter treats.

Smoky African rice

High fibre

(makes 4-6 serves) approximately 4-5 grams of fibre per serve

*Vegetarian, vegan

Ingredients

400 grams of wholemeal basmati rice

200 grams of tinned tomato

½  peeled and chopped red onion

1 peeled and minced garlic clove

½  chopped medium red capsicum

4 tablespoons of extra virgin olive oil

70 grams of tomato puree

3 bay leaves

1 flat powder teaspoon of  each of the following

paprika, cumin, black pepper

½ teaspoon chilli

4 tablespoons coconut oil

2 plantains, peeled and chopped into round slices

Salt

Method - Rice

Rinse rice and soak for 20 minutes

Par boil for 10 minutes and drain

Blend red capsicum, tomatoes, garlic, half red onion,  chilli, cumin, paprika, black pepper powder until it is a smooth spice mix

Heat oil in a large heavy bottomed saucepan on medium,  add bay leaves and remaining sliced onion cook until onion is soft 5 minutes

Add blended capsicum spice mix to the pan with a pinch of salt, cook for a few minutes until fragrant, then add tomato puree to warm through

Add drained rice, mix the sauce through add 1 cup of water and simmer for 10-15 minutes until rice is soft adding more water if needed

Remove bay leaves cover to keep warm and set rice aside

 

Method - plantains

In a clean pan heat coconut oil and add plantains, cook until golden on either side

Serve plantains on top of rice


Lemony chicken soup – yummy winter winner

High fibre

(makes 4 serves) approximately   4-5 g (8-9 with bread) grams of fibre per serve

Ingredients

400 grams of free range shredded chicken

¾  cup of barley pearls

3  litres of organic chicken stock

400 gram tin of cannellini beans

2 cups of shredded cavolo nero or curly kale

3 tablespoons of lemon juice

3 teaspoons of lemon rind

3 tablespoons of extra virgin olive oil

2 large carrots julienned

4 peeled crushed garlic cloves

1 large peeled and finely chopped brown onion

¼ cup of chopped continental parsley

Method

Heat olive oil in a heavy bottomed pan on a medium heat, stir fry crushed garlic, onions and carrot until softening, add chicken stock and simmer for 20 minutes.

Meanwhile cook barley pearls drain and set aside

Add chicken, cannellini beans, and lemon rind to soup cook for 5 minutes and add cavolo nero and barley pearls simmer for another 5 minutes

Take off the stove and add chopped parsley and lemon juice stir through and serve immediately

Serve with crusty wholemeal wholegrain sourdough bread