Healthy cooking month!

I have declared this to be healthy cooking month, so I am looking for recipes where the flavour comes from herbs and spices rather than cream and butter. The flavours in this recipes are truly astounding, you can expect a full on party in your mouth at any point in time. It’s fresh, it’s zesty, it’s extremely easy to make and its very healthy!

I have served it with quinoa here, which is a supergrain from south america. The best thing about it is that it acts like rice and soaks up the yummy goodness of the sauce and gives you something else to chew and enjoy while not being a simple carb rather a complex superfood that is high in protein. Cooked correctly quinoa is a perfect rice substitute and its texture is delightful to the palate.

I have included a dollop of spiced yoghurt in this recipe because the mild heat and spices from the chicken are mellowed beautifully by some healthy spiced yoghurt.

I cannot recommend this recipe highly enough! Enjoy and happy cooking xx

Ingredients

1 kilo chicken tenders
1/2 cup plain flour
1 onion, roughly chopped
2 capsicum, roughly chopped
2 tsp minced garlic
1 can diced tomatoes
2 cups chicken stock
1 tablespoon oregano
2 teaspoons cumin
1 tsp smoked paprika
1/2 tsp chilli flakes
2 tbsp Worcestershire sauce
1/2 lemon (juice only)
1/2 bunch coriander finely minced
1 can corn (drained)
1  can mexi beans (drained)

Salt and pepper to taste

Method

1. Place the chicken tenders in a bag with the flour and season
2. Using minimal oil, pan fry the chicken tenders and set aside
3. Place the onions and capsicum in the pan and saute until softened

4. Add the garlic and spices and fry until fragrant

5. add the canned tomato and stock and bring to the boil

6. Place the chicken tenders back in the pot, reduce heat,cover and leave to simmer for 15 minutes

7. Add the corn and beans and simmer for a further 5 minutes.

8. Add the juice of a half the lemon, the minced coriander and adjust seasoning for salt and pepper

Serve with Quinoa and a dollop of seasoned Yoghurt

Quinoa

1. Soak 1 cup of quinoa in 2 cups of water for 15 minutes, then drain

2. Place the quinoa in a pot and cover with 2 cups of chicken stock, and a bit of salt

3. cooking using the absorption method used to cook rice. iei let it come to the boil and absorb most of the liquid, then reduce heat, cover and simmer. Once all the liquid has been absorbed turn off the heat and allow to stand before fluffing with a fork

Yoghurt

Place your desired quanitty of yoghurt in a bowl and season with salt, cumin and a touch of smoked paprika.

Enjoy and happy cooking!