Italian Chicken Bake

Italian Chicken Bake

A great way to use up left over chicken after your Sunday Roast. This dish is very easy to bake and healthy too.

This simple and tasty bake will keep you full as it has protein (chicken), fiber (veggies), and fat (cheese). The chicken is smothered with cherry tomatoes, onion and peppers keeping the chicken moist. I used Italian herbs and chilli spice for a wee kick. Delicious!

Prep time is only 10 minutes and 40 minutes in total to cook, so a quick meal to bake. Gluten free too.


Serves 3-4

2 Large Chicken Breasts, cooked & shredded

1 Onion, chopped

1 Red Pepper, chopped

1 Garlic Clove, chopped

Spray Oil

2 Tsp Italian Herb Mix

1 x 400g Tin Chopped Tomatoes

10-12 Cherry Tomatoes, halved

1 Tbsp Sugar

1 Tbsp Balsamic Vinegar

1 Tsp Dried Chilli Flakes

125g Mozzarella, grated or sliced

Small handful basil leaves to serve

Salt & Pepper to taste

  1. Preheat oven to 200 deg fan.
  2. In a pan heat the spray oil and fry the onions, pepper and garlic for a few minutes to soften.
  3. Add in the Italian herbs, chilli, tin tomatoes, cherry tomatoes, balsamic vinegar, sugar and season, then simmer for about 20 minutes until sauce has thickened slightly. Stir in the cooked chicken then transfer to a baking dish.
  4. Tear or grate over the mozzarella evenly and bake in the oven for 20 minutes or until the topping is golden and bubbling. Serve with some chopped basil leaves. Plate up with a side of cooked rice, pasta or potatoes.

Italian Chicken Bake with Mozzarella


NEW E BOOK LAUNCH TODAY! ENERGY BOOSTING BREAKFAST RECIPES!

Energy Boosting Breakfast Recipe eBook

In today’s hectic lifestyle and especially in the wintery months, it can feel impossible to achieve those recommended eight hours of sleep. Sleep deprivation catches up to us all, however, and it can be difficult to find energy-granting options that are healthy as well. Luckily, many foods boost energy naturally, offering a mid-day pick-me-up that will not derail a healthy diet.

I have put together a small collection of delicious Breakfast Recipes that I enjoy, these tasty morning starters will help get your energy set for the day ahead.

I was inspired a few years ago when I decided to look more into nutrition, it was really interesting learning about micronutrients and the true benefits of all those minerals & vitamins. I completed a health & nutrition course with BNF (British Nutrition Foundation) https://www.nutrition.training/ & learned how to use foods to our advantage to better our diets & lifestyle.

Simple to make dishes that the whole family will enjoy.

Please visit my eBook Recipe page for the link to purchase and download. https://theweecaledoniancook.com/recipe-e-books/

The eBook only costs £1.99 and this is just to cover my expense of running this blog and designing the book. I hope that you see the value in this and that you enjoy.

Preview of the recipes in my book below.

Energy Recipe List

Spicy Carrot & Parsnip Soup

Spicy Carrot & Parsnip Soup

It is definitely soup season, nights are getting darker, air is getting colder and a bowl of warm soup is the perfect recipe after a long days work. If you are looking for a really tasty soup that is simple to make with simple store cupboard ingredients then this is for you. The things I love about soup is that you can make a huge pot and freezer it for later. Tasty cooking can not get any simpler than this.

I harvested some of my Carrots and Parsnips at the weekend, so this was what I had decided upon. With some good quality crusty bread on the side this is perfect for lunch or dinner. The bright orange colour also brightens up your dinner table.

Full of nutrition too, with Carrots & Parsnips both being full of good Vitamin C this can help boost your immune system at this time of year and very low in calories too. Lets not forget the spices, with cumin being a great aid for the digestive system and also full or iron. Garlic, with its active compounds which can help reduce blood pressure and also combat sickness including the common cold. Turmeric is an anti-inflammatory and a powerful antioxidant, was classed as a Superfood too. It’s a win, win soup for me this season.

Vegetable Harvest, Carrots & Parsnips

Serves 4

8 Medium Size Carrots, Chopped (I keep the skin on but you can peel if you prefer)

6 Medium Size Parsnips, Peeled & Chopped

3 Celery Stalks, Chopped

1 White Onion, Chopped

1 tbsp Olive Oil

1 tsp Ginger Granules or 1 tbsp freshly grated Ginger

1 tsp Garlic Powder or 2 garlic cloves – minced

1 tsp Cumin

1 tsp Ground Coriander

1 tsp Turmeric

1.5 litres good Vegetable Stock

Salt & Pepper to taste

A Little Swirl of Cream to serve and a sprinkling of pumpkin or sunflower seeds (Optional)

Crusty Bread to serve (Optional)

  1. Pre heat the oil in a large pot on medium to high heat, add the onions and celery and cook until onions are translucent.
  2. Add in the spices (cumin, garlic, coriander, turmeric, ginger) and mix through until coated.
  3. Add in the parsnips, carrots and vegetable stock, season & bring to the boil then reduce and simmer for 25-30 minutes.
  4. Take off the heat and using a hand blender, blend the vegetables to make a smooth thick consistancey.
  5. Serve into bowl and finish with a swirl of cream and sprinkle of seeds.

You can keep soup in a fridge for about 3 days and freezer for up to 3 months.


Asparagus, Pea, Bean & Rice Bowl

Asparagus Rice Bowl

I am always looking for new ideas to be healthier in my Dinner choices, I used to think healthy meant you’d always be hungry after….lol. In this dish it is the complete opposite, with the addition of the rice & beans it was very filling and kept me satisfied all night, and with only 400 calories & 29g protein per serving, it was super healthy too.

You can always add some flaked Salmon for that extra nutrition.

Serves 2-3

Handful of Asparagus, trimmed & chopped

Handful of Green Beans, timmed & chopped

Handful of Peas

150g Wholegrain Rice (or for quickness, you could use prepacked rice)

100g Baby Spinach, chopped

1 x 400g Tin of Mixed Salad Beans (or any beans that you prefer, just not Baked!)

Zest & Juice of 1 Lemon

2 tsp Dijon Mustard

1 tbsp Olive Oil

Pinch Sugar

Handful freshly Chopped Coriander

Rainbow Pepper or Black Pepper

  1. Cook the asparagus, green beans and peas in a pan of boiling water for 2-3 mins until tender. Drain.
  2. Cook the Rice as per packet instructions and drain.
  3. Heat the mixed salad beans in a pan for 4-5 minutes.
  4. In a large bowl, put the rice, asparagus, green beans, peas, mixed salad beans & spinach, mix through until combined.
  5. In a small bowl, mix together, olive oil, dijon mustard, lemon juice & zest and pinch sugar, pour over the rice bowl and mix through. Sprinkle over some fresh coriander and pepper then serve.
Bowl of Asparagus, Bean & Rice

Beef & Rice Balls in Chilli Sauce

My taste buds were swaying towards a Chilli tonight, but fed up with the same old serving of Chilli mince on top of a bed of Rice, I decided to try something a bit different. It worked a treat, a mix between meatballs and chilli….Yum! At under 500 calories per portion too this dinner is perfect and nutritious.

Serves 2 portions

For the Balls

300g Lean Scottish Mine Beef

40g Basmati & Wild Rice Mix (you can just use Basmati Long grain if you wish) Cooked

1 tsp dried Garlic Granules

1 tsp Cumin

1 tsp Dried Coriander

For the Chilli Sauce

200ml Beef Stock

1 Red onion – diced

1 tsp dried chilli flakes

200g Tinned tomatoes

200g Red Kidney Beans, chopped

Salt & Pepper

Few dashes of Tabasco Sauce

  1. Cook your rice as per packet instructions and ensure it is very soft, once cooked allow to completely cool before added to your bowl of mince.
  2. In a bowl, add Mince, Garlic, Cumin, Coriander and season with salt & pepper. Once Rice has cooled add to bowl and mix through.
  3. Heat a little oil in a pan. With wet hands take small amounts of the meat mixture and roll into balls (you should get about 12 balls), place into your pan and brown all over. Remove.
  4. Add the onions to the pan and fry until browned, then add the tinned tomatoes, chilli flakes, kidney beans and beef stock then season with salt & pepper. Bring to the boil then reduce and bring to a simmer. At this point add back the meat and rice balls and cook covered for about 15 minutes.
  5. Just before you are ready to serve, add a few splashes of Tabasco sauce for that extra kick! (please take out if you don’t like it spicy hot)


Broccoli Fritters

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Oh yum! I wanted to try broccoli rice in my new KitchenAid mini Food Processor and then decided to turn it into little fitters, these were super tasty and so nutritious. These are freezeable so you can make a large batch for later in the week.

 

Makes 8

200g Broccoli – fresh

1 egg

80g Gram Flour (Chickpea Flour), you can use almond flour or plain flour too.

30g shredded cheese (I used Le Gruyere but parmesan would be nice too)

1 tsp smoked paprika

1/2 tsp salt

1/2 tsp mixed pepper

1 tsp onion granules

1 tsp garlic granules

 

  1. In a bowl add flour, salt, pepper, paprika, onion and garlic granules, cheese, flour and egg, mix together                                                                                      20190730_124702
  2. Blitz the broccoli in a food processor and add to the mixture, bring together. If its a little too sticky, just add in some extra flour.
  3. Taking a ladle, scoop some mixture and place into a hot pan with a little oil or Crisperplate (if using), cook for about 4 minutes on each side or until slightly browned. You could also bake in an oven at about 200 deg for about 20-30 minutes.
  4. Serve. Yummy!

 

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Avocado Pancakes

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OMG! I do love Avocado’s & if you do too, you will love this little recipe. A good nutritious and healthy way to start your day. Creamy luxurious texture, full of good vitamins, healthy fatty acids, flavour and fiber, why would you not want to? Good on their own or serve with a poached egg or crispy bacon for a more luxury weekend treat.

 

Makes 4 large pancakes

1 Large avocado

100g Plain Flour

1 tsp baking powder

1 1/2 tbsp sugar

1/2 tsp salt

1/4 tsp nutmeg

1/2 cup milk

1 egg

1/2 tsp vanilla extract

1 tbsp coconut oil – melted

butter for the pan

 

  1. Whisk together flour, baking powder, sugar, salt & nutmeg in a bowl
  2. Combine the avocado, milk, egg, coconut oil and vanilla in a food processor until smooth
  3. Mix the avocado into the flour until blended
  4. Melt the butter in a fry pan on medium to high heat, scoop the batter into the pan (whichever size you like) and cook for about 2-3 minutes per each side.
  5. Serve. I put on a bed of Spinach with a poached egg on top, Yummy!

 

 

 

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