Food 101 http://food.outies.co.za Tue, 15 Apr 2014 10:50:39 +0000 en-US hourly 1 https://wordpress.org/?v=4.4.10 Minted Chicken Fillet with Greek yoghurt (1 portion) http://food.outies.co.za/2014/04/minted-chicken-fillet-with-greek-yoghurt-1-portion/ Tue, 15 Apr 2014 10:50:39 +0000 http://food.outies.co.za/?p=1271

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Ingredients:

 

1x 120g chicken fillet, cut into strips

2x tsp olive oil

1x tsp dried mint

1x tbsp. dbl cream Greek yoghurt

1x mini cucumber

1x tomato

Salt to taste

 

Calories: 390

 

Method:

 

Heat your olive oil in a frying pan.  Toss in your chicken strips, dried mint and salt to taste.  Stir-fry for 8-10min (until cooked through but not dried out).

 

Slice your tomatoes and cucumber.  Plate, and dress your chicken with the Greek yoghurt.

 

Enjoy!

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Rice Paper wraps stuffed with Pork (4 portions) http://food.outies.co.za/2014/04/rice-paper-wraps-stuffed-with-pork-4-portions/ Tue, 15 Apr 2014 10:35:12 +0000 http://food.outies.co.za/?p=1267

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Ingredients:

 

300g pork mince

2x tbsp. sunflower oil

1x large white onion, diced

2x large baby marrows, grated (approximately 2 cups)

1x mini green cabbage, shredded (approximately 4 cups)

2x tsp. ginger powder

1x large garlic clove, minced

12x rice paper wraps

 

Dipping sauce:

1x tbsp. sugar and salt free peanut butter

1x tbsp. honey

2x tbsp. soya sauce

Optional extra, dried chili flakes

 

Calories: 335 (includes dipping sauce) per portion

 

Method:

 

Heat your oil in a pot, then toss in your diced onion, ginger powder and garlic.  Once the onions have softened (approximately 5mins) add your pork mince and brown for another 5-8mins.  Stir in your grated baby marrow and shredded green cabbage, then place a lid on your pot and reduce heat.

 

For your dipping sauce, heat your peanut butter and honey in a suitable microwave bowl on a low temperature for 30 seconds (you might need to repeat this depending on your devices power watt).  Remove, then whisk in your soya sauce until your sauce is smooth.

 

Soften your rice paper wraps by dipping them into warm water, then move them across to their plate, spoon in your pork mixture and fold the ends like you would a present.  Flip over, and coat with dipping sauce.

 

Enjoy!

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Prawn, Basil and Mango Salad (2 portions) http://food.outies.co.za/2014/03/prawn-basil-and-mango-salad-2-portions/ Wed, 12 Mar 2014 15:06:32 +0000 http://food.outies.co.za/?p=1262

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Ingredients:

 

200g peeled and deveined prawn meat

1x tsp. olive oil

1x tsp. unsalted butter

1x tsp. dried chili flakes

1x tsp. ginger powder

1x garlic clove, minced

1x packet bean sprouts (50g)

1x cup basil leaves, chopped (20g)

2x spring onions, chopped

1x mango, peeled and sliced (2 cups)

50g rice noodle

Salt to taste

 

Calories: 465 per portion

 

Method:

 

Blanch your rice noodles for 5-10mins in boiled kettle water then drain and set to one side.

 

Peel your fresh mango and cut into long strips.

 

Heat your olive oil and butter in a frying pan.  Add your prawns, dried chili flakes, ginger powder, garlic and salt to taste.  Once the prawns turn pink (about 3-5mins), throw in the basil and bean sprouts and remove from heat.

 

Plate your rice noodles, followed by the fresh mango slices, then top with your prawn mixture and garnish with spring onions.

 

Enjoy!

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