Jamaican Chicken & Rice

Image Leave a comment 16/01/2021 the wee caledonian cook

With the weather being very dreich (dull & gloomy) recently, we wanted to transport ourselves to a warm sunny place & with that not being possible in these unprecedented times I turned to my Kitchen Cupboards to see what I could make for dinner. Having some tinned pineapple, beans and rice in the cupboard we decided on visiting the Caribbean. This dish has a great blend of popular Caribbean spices, such as ginger, paprika and allspice which transports you right onto the Islands.

Also a great dish for batch cooking as you could quite easily make a big pot and freeze for later. A very nutritious dish with the beans high in fiber and the chicken giving you a good intake of protein. A good filling meal for any family table.

Serves 4

2 Chicken Breasts – cut into bite size pieces

1 Red Pepper, diced

1 White Onion, diced

4-6 Spring Onions, diced (for serving)

1 Tbsp Oil for cooking

1 Tbsp Curry Powder

1 Tbsp Smoked Sweet Paprika

1/2 Tsp of AllSpice

1/2 Tsp of Ginger

200g Cooked Wholemeal Rice (about 50g per person)

Juice of 1 Lime

1 Tbsp Brown Sugar

1 Tsp Dried Chilli Flakes

1 Tin Pineapple Chunks

1 400g can of Black Beans, drained

Handful of Garden Peas

20-30g Cashews, chopped (for serving)

Salt & Pepper to taste

Heat the oil in a pan on medium to high heat, season the chicken and brown all over.
Add the peppers and onion to the pan and cook for about 3 minutes until softened.
Add to the pan the paprika, curry powder, ginger, allspice, brown sugar and chillies, mix through for about 1 minute to coat, then add the black beans, peas, cooked rice, pineapple and lime juice, mix through to combine.
If too dry, add 1-2 Tbsp of water and stir, put lid on pan and heat through for about 5 minutes. To serve sprinkle the spring onion and cashews. Enjoy!

Asparagus, Pea, Bean & Rice Bowl

Image 2 Comments 30/10/2020 the wee caledonian cook

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

Cook the asparagus, green beans and peas in a pan of boiling water for 2-3 mins until tender. Drain.
Cook the Rice as per packet instructions and drain.
Heat the mixed salad beans in a pan for 4-5 minutes.
In a large bowl, put the rice, asparagus, green beans, peas, mixed salad beans & spinach, mix through until combined.
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.

Jambalaya

Image Leave a comment 07/02/2020 the wee caledonian cook

This was a little dish I tried from Pinch of Nom’s Latest Cookbook. It was super tasty and low in Kcal’s too at just 398 per portion.

Serves 4

Low cal cooking spray

300g diced chicken

2 red peppers, diced

1 onion, diced

2 celery sticks, diced

2 garlic cloves, minced

2 tbsp cajun seasoning (1 tsp onion powder, 1 tsp salt, 2 tsps garlic powder, 2 tsps paprika, 1 tsp ground black pepper, 1 tsp cayenne pepper, 1 tsp oregano dried, 1 tsp thyme, 1/2 tsp red pepper flakes)

1 tsp smoked paprika

1 tsp dried oregano

1 x 400g tin tomatoes

200g long grain rice

400ml chicken stock

1 tbsp worcestershire sauce

3 low fat sausages (I sliced them after they were cooked)

Spray a large dish with oil, add the chicken and cook over medium heat to brown.
Then add in the onion, peppers and celery, cook for a few minutes
Add in the garlic, cajun spice, paprika and oregano, stir and cook for a few minutes.
Add the rice, chopped tomatoes, stock & worcestershire sauce. Place the sausages in and bring to the boil then reduce to a low heat and cook covered for about 30 minutes.
Serve, Yum!

This is a great dish that you can batch cook with and freeze.

Hunters Chicken with Saffron Bean Rice

Image 1 Comment 02/09/2019 the wee caledonian cook

This is a classic dish in the U.K, good British pub food, I was keen to give it a go. Easy One pot cooking and can be slow cooked too. Traditionally its served with roast potatoes, however, having loads of rice to use up in my cupboard this was my preferred choice.

Serves 4

For the Chicken

4 Chicken Breasts

4 Bacon slices (smoked)

3 shallots, diced

2 tsp garlic granules or 2 cloves

1 400g tin chopped tomatoes

1 tbsp tomato puree

juice of 1/2 lemon

1 tsp smoked paprika

1/2 tsp crushed chilli flakes

1 tbsp balsamic vinegar

2 tbsp Worcestershire sauce

2 tbsp white wine vinegar

1 tbsp hot sauce

1 tsp mustard powder

1 tsp sugar

80g reduced fat cheddar (healthier option)

For the Rice

150g Wholemeal Log Grain Rice

1 x 400g tin of mixed beans

Pinch of Saffron

300ml Vegetable Stock

75-100g chopped Chorizo

Preheat oven to 180 deg.
Wrap each chicken breast with the bacon slice and secure with a cocktail stick
Put all of the other ingredients for the chicken into an ovenproof casserole dish with a tight lid.
Place the chicken on top of the ingredients, put lid on and cook for about 1-2 hours.
Remove from the oven and remove chicken breasts from the dish, set aside. Using a blender blitz the sauce until smooth.
Place chicken into a dish, cover with the sauce and sprinkle the cheese over the top, place under a hot grill to melt the cheese.
Place the rice, beans, chorizo, stock & saffron into the steam pot and cook on Steam setting for 20 minutes.
Serve. Yummy!

Roasted Squash & Chicken Laksa Bake

Image Leave a comment 11/07/2019 the wee caledonian cook

Oh yummy, I was going through all my cookbooks and found this dish from Jamie Olivers Superfood Book. Was easy to make, very filling and very delicious. Fresh flavours and so nutritious. Squash is packed with Vitamin A which helps us see in the dark. Laksa originates from Southeast Asia, it is usually a noodle based soup with coconut.

Serves 2

2 sticks of lemongrass

2 cloves garlic

10cm piece of ginger

2 fresh chillies

3 spring onions

1 bunch of fresh coriander

80ml coconut cream

Splash white wine vinegar

Splash of Fish Sauce

Chicken Stock Cube with 700ml water

150g brown rice or wild rice

1 butternut squash

2 chicken breasts (or thighs)

1 tbsp Sesame oil

1 tbsp unsalted peanuts

1 lime.

Preheat your oven to 180 deg.
Bash the lemongrass and remove outer layers, peel the garlic and ginger and chop the spring onions and chillies roughly. Place all in a blender. Add the coriander, (reserving a few leaves for garnish) coconut cream, vinegar and fish sauce, blitz the mixture until smooth. This is your Laksa paste.
Crumble the chicken stock cube into your oven dish and add 700ml boiling water to dissolve. Add in the rice.
Cut up the butternut squash into 4 rounds off the bulbous part, removing the seeds.
Cut the chicken breasts into large bite size pieces. Cover the chicken and butternut squash pieces with the Laksa paste. Place them into the oven dish with the rice & water. Drizzle 1 tbsp sesame oil over the top.
Bake for 1 hour 30 minutes.
Before serving, toast the peanuts and chop into small bits, sprinkle on top with the coriander leaves and squeeze the juice from lime over the top. Serve.

Cuban Beef

Image Leave a comment 29/05/2019 the wee caledonian cook

OMG! Super tasty meal, super healthy & low in calories, at only 417 Kcal per portion. Another thanks to PON for this recipe. The meat is so tender due to the slow cook match with cuban spices this is a real treat.

Serves 4

500g stewing scotch beef (fat removed)

Salt & pepper

2 onions sliced

240ml beef stock (2 stock cubes)

1 x 400g tin tomatoes chopped

2 green & red peppers, cut into strips

4 garlic cloves – crushed

2 tbsp tomato puree

1 tsp ground cumin

1 tsp dried oregano

1/2 tsp ground turmeric

1 tbsp fresh coriander

50ml red wine (or you can use a stock pot for less calories)

1 tbsp white wine vinegar

Cooked rice to serve (corn tortilla wraps optional)

Season the meat well and brown over a high heat in a pan, remove with a slotted spoon and set aside.
Add the onions to the pan and saute for about 3-4 mins
Add the remaining ingredients to the pan and the browned meat
Bring to the boil then reduce the heat to a low simmer, cover and cook on low for about 2 hours. (Or in an oven at 140 deg fan for 2.5 hrs)
Pull the meat apart with 2 forks, serve on a bed of rice or with a low calorie corn tortilla.

Steamed Mexican Rice

Image Leave a comment 15/11/2018 the wee caledonian cook

You know by now that I love my One Pot meals and this is another that is so easy & so tasty. I decided to use my Steam pot and it cooked perfectly in just 20 minutes. Yummy Spicy flavours and full of nutritious benefits.

Makes 2 large portions or 4 side portions

1 can black beans

1/2 can red kidney beans

1/2 can sweetcorn

1 red onion – finely chopped

150g wholemeal brown long grain rice

300ml veg stock

2 heaped tbsp chopped tomato

1 tsp smoked paprika

1 tsp oregano

1 tsp dried chillies

1 tsp garlic powder

1 tsp cumin

salt to taste

Place everything in the steam pot and mix together. Put lid on.
Place into your combi microwave and select Recipes, Pasta & Rice, Rice then programme 20 minutes.
Perfectly cooked mexican rice dish. You can serve this on its own or with some pitta breads or even in a wrap.

One Pot Chicken & Chorizo Paella

Image 3 Comments 08/10/2017 the wee caledonian cook

I love one pot meals, easy and hardly no washing up, if your sink looks like this after making a meal, then you need this in your life.

Sometimes I just want something quick and this little Steampot that came with my Hotpoint Combi oven is great for this, you just put everything in and cook.

Serves 2

150g Long grain and wild rice (you can just use long grain)

2 Chicken Breasts – cubed

300ml Chicken Stock

2 tbsp Smoked paprika

1 tbsp dried chillies

1 tin of garden peas (drained)

1 red pepper – chopped

1 white onion – sliced

Chopped Chorizo (my favourite is Picante)

Pinch of Saffron

Coat Chicken in the paprika
Place everything into the steam pot and place lid on
Cook on the Automatic Rice Setting for 18 minutes.
Perfectly cooked paella, the rice is amazing.

Steamed Chinese Chicken & Rice

Image 1 Comment 15/09/2017 the wee caledonian cook

I got a Steam Pot with my Hotpoint Combi oven, so I decided to try something different to the normal fish and vegetables. Steam cooking is such a healthy way to cook as it keeps all the nutrients, moisture and structure in the food.

For the Chicken:-

2 Chicken Breasts – season with salt & pepper & crushed spiced red pepper (or chilli)

Place 200ml of water into the steam pot and place the grid in the pot.
Place the chicken breasts onto the grid plate and put on the lid.
Select Steam Cooking and steam for 10 minutes.

Result:- perfect succulent juicy chicken

For the Rice:-

150g of Long grain and wild rice (approx 75g per person)

300ml of Chicken Stock

Place the rice into the steam pot (remove the grid)
Pour the stock into the rice and cover with the lid
Cook on the rice setting for 18 minutes

Result:- perfectly cooked rice

I slightly cheated and bought some ready made Chow mein sauce which I heated up in a pan for a few minutes and poured over chicken and rice…..so yummy!

Serve with a Fortune Cookie! (For a bit of fun!)

Curry Kedgeree

Image Leave a comment 08/04/2017 the wee caledonian cook

I visited the Springfest Food & Drink Festival at Loch Lomond Shores last week and was blown away by all the different flavours from different countries. More importantly it was great to see some new flavours and ideas being created.

One of the items I picked up was Curry Rock Salt by flavour magic something different. I decided to try it with my kedgeree recipe but adding the curry salt in and seasoning the eggs with the curry salt and WOW, what a taste sensation, it was delicious. I bought other flavours too so I’m now excited to try them out too.

Turmeric Roasted Cauliflower and Rice Soup

Image Leave a comment 10/01/2017 the wee caledonian cook

After coming down with the cold over the holidays, I was on a mission not only to eat healthier but to use food as a natural healer, so that means more antioxidants and vegetables. Turmeric has powerful anti-inflammatory effects and is a very strong antioxidant.

Serves 2

1 Cauliflower

2 garlic cloves

2 tbsp olive oil

1 tsp turmeric

1 tsp cumin

1 tsp crushed red pepper

1 onion – chopped

salt & pepper to season

1 pint of vegetable broth

1/2 can of coconut milk

2 tbsp fresh chopped coriander

Pre-heat you oven to 230 deg C.
Chop up the cauliflower into small florets/cubes, add in the chopped garlic and oil into a bowl and mix through until all combined.
Place the cauliflower onto a baking tray and bake for about 25 mins.
Heat a tbsp oil in a pan and gently fry the onion, add the veg stock and bring to the boil, add in the cauliflower then cover and simmer for about 15 mins.
Add in the coconut milk and stir through, using a hand blender, blend until smooth.
Cook your rice separately then once ready add to the soup and mix through.
Serve in a bowl and garnish with coriander.

This was really tasty and so healthy and filling.

Kedgeree

Image Leave a comment 20/08/2016 the wee caledonian cook

Always seen this but never tried it, really don;t know why as I love every ingredient that’s involved. This recipe was inspired by J.O., after watching him on TV I decided to give it a go and I have to say it was absolutely delicious. It is normally classed as a breakfast item however we decided to have it for dinner, yummy and so tasty and filling.

Makes enough for 2

2 x Smoked Haddock pieces

2 x eggs

2 x Bay Leaves

2 tsp mustard seeds

2 tsp turmeric

Thumb size ginger – chop small pieces or 1 tsp powdered ginger

1 Red Chilli – chopped

4 Spring onions – chopped

Handful coriander – chopped

150ml natural yoghurt

1 tbsp sweet chilli sauce

1 packet of pre cooked wholemeal rice (used this for quickness)

Handful of peas

1 lemon

Bring large pan of water to boil, place smoked haddock, eggs and bay leaves and simmer for 10 mins.
Heat up a large fry pan to medium heat and add in mustard seeds, turmeric, ginger, chilli, spring onions, coriander and cook for few mins.
Add the precooked rice to fry pan, then add in the peas, squeeze lemon juice in and stir to mix through. Cook for 5 mins.
Remove fish and eggs from pan, remove egg shells and flake fish on a chopping board, the fish should easily come away.
Mix the yoghurt and sweet chilli in a small bowl and put to side.
Put the fish into the fry pan and mix through.
Serve kedgeree onto plates and slice egg in half and place onto of rice to serve. Serve with the yoghurt mix to the side as an option. Yummy!

Egg fried rice stuffed pepper

Image Leave a comment 27/07/2016 the wee caledonian cook

This is not only lovely and tasty but healthy too…..I know your thinking egg fried rice? healthy? but I have used low fat cooking spray and basmati and quinoa rice!

Makes 2

2 x peppers (colours of your choice)

30g Basmati and Quinoa Rice (I used Tilda..my fav!)

small handful of sweetcorn

few cubes of feta cheese

2 eggs

Preheat oven to 220 deg and roast peppers for about 25 mins.
Meanwhile, bring to the boil a pan of water and cook the rice on high simmer for about 25 mins. The last 5 mins add in your sweetcorn to heat through.
Spray the pan with a little oil and add the eggs, you much constantly stir or it will stick, you want a scrambled effect.
Drain the rice mixture and add to the egg, mix together heating gently for a few mins. Season with pepper.
Remove from heat and take our your peppers, stuff the peppers with the mixture and sprinkle on some feta cheese.

Yummy lunch or side dish.

Baked Courgette Boats with Tomato and Olive Quinoa

Image Leave a comment 19/04/2016 the wee caledonian cook

Want to get more veg into your life, eat healthy without compromising on flavour? This little creation ticks all those boxes, lovely little dinner after my workout at the Spin Studio.

Makes 1 serving.

1 x Courgette

50g Quinoa

50g Brown Rice

70g tin tomatoes

Black Olives – Small Handful (about 5 halved)

1 tbsp Black Olive Tapenade

1 tbsp Olive oil

Squeeze of Lemon Juice

1 tsp garlic

Ground Black Pepper

1 tsp Paprika

1 tsp Basil

Salt to taste

Pre heat oven to 210 deg.
Slice Courgette in half and scoop out centre, place on baking tray and bake for 30 mins.
Meanwhile cook Quinoa and rice as per packet, mix together
Add in tin tomatoes and mix through, heat gently
Add in the rest of the ingredients and mix through thoroughly.
Remove courgette from oven and spoon mixture into the boats…..Serve! Yummy!

Approx calories 241 per serving.

Venison and Chorizo Casserole

Image Leave a comment 10/04/2016 the wee caledonian cook

On my travels back from Inverness this week, I stopped at the House of Bruar near Blair Atholl, they have an amazing Food Hall with everything Scottish and some. I picked up some lovely venison from Highland Game, Purveyors of fine foods in Dundee. With some Chorizo left over I decided this recipe, which was absolutely delicious and rich in flavour.

Serves 2

300g Diced Venison

75g Chorizo – sliced/diced

1 onion chopped

1 crushed garlic

1 tbsp smoked paprika

salt & pepper

250ml beef stock

100ml red wine (I used Merlot, perfect with venison)

1 Bay leaf

1 carrot sliced or you could use butternut squash

1 tbsp flour

Heat 2 tbsp olive oil in a pan, light coat the venison with flour and add to pan to brown all over. Season.
Add the Chorizo, garlic and onion and stir through for few mins until golden.
Sprinkle in the paprika and add the carrots, pour in the beef stock and red wine, bring to the boil, cover and simmer for 2-3 hours.
I served with some wild rice but it is also lovely with boiled potatoes and green veg.

YUMMY!

Coconut & Turmeric Rice with Kale

Image Leave a comment 06/02/2016 the wee caledonian cook

This was inspired from a fellow blogger Ella. I loved the idea of the Turmeric and coconut together, and it really does go, this is a delicious mix of flavours. It is also full of protein and the superfood Kale!

Serves 2

For the rice:-
2 tsp olive oil for cooking
4 Shallots – chopped
2 tsp ginger
150g wholegrain brown rice
1 tsp turmeric
500ml vegetable stock
For the Kale:-
2 large Handfuls of Kale – red and green type
1 tbsp olive oil for cooking
1 tsp garlic
50ml vegetable stock
50ml coconut milk
30g toasted cashew nuts for topping
30g toasted coconut flakes for topping

Heat a pot over medium-low heat. Add the onion and cook for 4 to 5 minutes, stir in the ginger, cooking for one minute. Next, add in the rice and turmeric, toasting for one minute.
Measure in the vegetable stock and bring mixture to a boil, reduce to a simmer, cover, and let cook for 35 to 40 minutes, or until the majority of liquid has been absorbed. Remove from heat and allow to sit for 10 minutes.

3. Towards the end of the rice being ready, heat the tablespoon of olive in a large, wide pot. Add in the garlic, cooking for roughly a minute. Add the chopped kale and stir to coat with the garlic. Add in the vegetable stock, cover, and let kale cook for a few minutes, stirring occasionally.

4. Add in the coconut milk and continue to cook kale, roughly 1 more minute more.

5. Add the kale mixture to the rice mixture and stir through.

6. Top with the cashews and coconut and serve.

Nutrition Facts

Coconut Turmeric Rice with Kale

Servings Per Recipe: 2

Amount Per Serving

Calories: 519

Total Fat: 20.6 g
Saturated Fat: 3.3 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 1098.3 mg
Total Carbs: 75.1 g
Dietary Fiber: 4.5 g
Sugars: 6.4 g
Protein: 11.1 g

My discovery today was – Cauliflower Rice! AMAZING!

Image Leave a comment 22/01/2016 the wee caledonian cook

I just had to share this exciting new food product, CAULI RICE, yes of course it is Cauliflower rice, Gluten Free, low in calories, low in fat but full of flavour! They offer 4 different flavours and in a handy microwave pouch.

At only roughly 50 calories per 100g, it’s a great way to eat healthier and still enjoy the texture of rice and flavours. Made purely from Cauliflower grains.

I have already ordered. Check this weblink for more details.

https://www.caulirice.com/en/home/

EAT RIGHT, FEEL AMAZING!

After my post, I decided to pick some up in my supermarket.

I have just tried the Mediterranean one and it is lovely and at only 46 Kcal and 1.1g fat it is actually quite filling too.

GO GREEN! Green Veg and rice dish.

Image Leave a comment 30/05/2015 the wee caledonian cook

I was inspired to give this a try by a fellow Blogger http://www.myfussyeater.com/, I have to say it was delicious, a very light, healthy and filling lunch. I made enough for 4 servings and chilled 3 for later.

Approx 270 calories per serving.

1 medium Cauliflower

3 Handfuls of Spinach

drizzle olive oil

75g Long grain and Wild rice (or you can use what you prefer)

1 Avocado

1/2 lime juice

1/2 tsp garlic

Salt & pepper to taste

1. Blitz the cauliflower in a processor until rice like consistency

2. Add in the Spinach and blitz to blend through adding a little olive oil if needed.

3. Meanwhile cook rice as per packet instructions until soft.

4. Also boil 2 medium eggs until slightly hard boiled (about 7 mins)

5. Empty Cauliflower and Spinach into a microwave container and cover with cling film, pierce film with a few holes and cook in a microwave for 3 mins on high power (900W)

6. Mash together the avocado, lime juice and garlic

7. Empty rice and cauliflower mixture into a large bowl then add in the avocado mix and stir well until mixed together. Season with salt & pepper to taste.

8. Put rice mixture onto plate and slice the boiled egg on top. You can drizzle a tbsp of low fat mayo for extra taste. YUMMY!

Serve with a Green Tea for maximum health benefits………………GO GREEN!!!

I might try putting some Chilli through it next time to give an extra kick.

Sweet Potato and Chicken Curry

Image Leave a comment 18/04/2015 the wee caledonian cook

I am loving Sweet Potatoes at the moment, full of flavour and a great source of vitamins and fibre.

Serves 2 – This is so tasty!

1 large or 2 small Chicken Breasts – diced

8 Cardamom Pods

1 onion, finely chopped

2 Garlic cloves finely chopped

1 tbsp root ginger, peeled and grated

2 green chillies, chopped finely

1/2 tsp ground turmeric

2 tsp ground coriander

250ml coconut milk

1 sweet potato, cut into small chunks

1 lemon juiced

salt to taste

1 tbsp olive oil to fry

1. Heat the oil in a pan, add the cardamom pods and fry over a medium heat for about 2 minutes

2. Add the onion, garlic, chillies and ginger and fry gently, while continuing to stir, for about 5 minutes

3. Stir in the turmeric, ground coriander and coconut milk. Season to taste with salt and bring to the boil

4. Add the chicken pieces, pressing them down into the sauce. Reduce the heat and leave to simmer for 5 minutes, covered

5. Stir in the sweet potatoes, cover and continue to simmer for a further 10 minutes

6. Uncover the pan, increase the heat slightly and cook for a further 10 minutes, until the chicken is cooked through, the sauce has thickened and the sweet potato is tender. Stir once or twice towards the end of cooking time to prevent the sauce from burning.

7. Stir in lemon juice, cook for 1 more minute and then serve on a bed of rice or other preferred choice.

Low Calorie Chicken Tikka Masala

Image Leave a comment 09/12/2014 the wee caledonian cook

Oh Yum! This tastes just as good as the high calorie version, don’t believe me? Try it.

Makes 2 – 302 calories per serving (add 120 calories for 50g wholegrain rice)

2 chicken breast

1 tsp frying oil

MARINADE:

2 tbsp curry powder

1 1/2 tsp smoked paprika

1 tsp sea salt

10g chunk fresh ginger, grated

1 garlic clove, crushed

4 tbsp plain fat free yoghurt

SAUCE:

1 tbsp oil

1 medium onion, chopped

2 garlic cloves, crushed

10 g chunk ginger, grated

1 tbsp curry powder

2 tbsp tomato puree

2 tsp caster sugar

1 tsp sea salt

250ml cold water

2 tbsp single cream

1. Make the marinade:- mix curry powder, paprika and salt in a bowl, add ginger, garlic and yoghurt and mix well.

2. Cut chicken breast into chunks and add to marinade, mix well and leave for 1 hour in fridge at least or up to 12 hours.

3. To make the sauce: heat the oil in pan, tip in the onions and ginger and cook for 10 mins, cover. add the curry powder and cook for another 2 mins, add the tomato puree, caster sugar and salt and stir constantly for another 30 secs.

4. Pour water and simmer for 4 mins. Remove the pan from heat and blitz with hand blender until smooth.

5. Heat oil in pan, add marinated chicken and fry over medium heat or No. 7 on Induction Hob for about 5 mins until browned.

6. Pour into the chicken the masala sauce and add the cream, cook for 4 mins. Serve with some rice.

Low Calorie Sweet and Sour Chicken

Image Leave a comment 11/11/2014 the wee caledonian cook

My take on my favourite Sweet & Sour Chicken from my Chinese Takeaway.

Makes 2 – approx 450 calories with rice.

2 x chicken Breasts – cubed

50g per person of chosen rice (I had long grain and wild rice)

1 red, green, yellow peppers – chopped

1 handful of garden peas (optional)

2 spring onions – chopped finely

FOR THE SAUCE

50 g brown sugar

2 oz Malt Vinegar

6 oz/150g Tomato Sauce (Ketchup) has to be Heinz

1 small tin pineapple chunks

1 tbsp light soy sauce

(remember 1 part sugar, 1 part vinegar to 3 parts sauce/ketchup)

1. Brown off chicken in pan with light spray oil and cook through for about 10 mins

2. Add peppers to pan and cook for further 10 mins, throw in peas and spring onions and heat through for 5 mins.

3. Meanwhile combine all ingredients for sauce and bring to a simmer for 5 mins. If you need to thicken the sauce more put tbsp of cornflour or flour in.

4. Put chicken mix into a bowl or plate and pour sauce over….yummy.

Spicy Chicken and Rice

Leave a comment 22/09/2014 the wee caledonian cook

This is my go to one pot chicken meal. So easy and delicious.

A really good dish that the whole family will enjoy. If you don’t like spice, not to worry just take out the chilli.

SPICY CHICKEN AND RICE

Serves 2

2 x Chicken Breasts – cubed

100 g Long Grain and Wild Grain Rice (or rice of your choice)

1 Onion – chopped into wedges

Peppers of your choice – sliced/diced

2 Salad Tomatoes

1 Tsp Paprika

1 Green/Red Chilli – chopped finely

300ml Chicken or Vegetable Stock

1 Tbsp Mixed Herbs

Splash of Tabasco Sauce

1. Brown of chicken, onion and peppers in little frying oil and then set aside.

2. Meanwhile make a few cuts down the tomatoes and let sit in boiling water to help release the skin later.

3. Put rice, paprika and chillies into pan and fry for about 1 minute or until rice is coated in oil.

4. Pour stock into pan of rice and bring to boil, then simmer for about 10 mins.

5. After 10 mins, remove the skin from the tomatoes and chop.

6. Add back to the pan, chicken, onion, peppers, tomatoes and mixed herbs then stir and let simmer for about 20 minutes or until the juice has reduced and thickened.

7. About 2-3 minutes before ready add the the few drops of tabasco sauce.

8. Serve.

Slow Cook Chilli Chicken

Image Leave a comment 11/11/2013 the wee caledonian cook

Slow Cook Chilli Chicken (serves 2-3)

1 small tin (250g) red kidney beans

1 small tin (250g) of chopped tin tomatoes

1/2 packet of original Taco seasoning Mix

2 tablespoons of chilli powder (more or less can be added to personal taste)

1 chopped red onion

1 tablespoon of tomato sauce

2 x chicken breasts

1. Drain beans

2. Combine beans, onion, tomatoes, chilli powder, tomato sauce, and taco seasoning in a casserole dish and mix

3. Place whole chicken breast on top and cover with lid

4. Set oven to Multilevel and 90 deg C or use Slow Cook Meat in Intelligent settings and cook for approx 6 hours

5. 1/2 before serving take out breast and cut into chunks, return to dish, stir through and continue to cook.

6. You can top with sour cream, cheese, tortillas or have it with rice…..it’s your preference.

THE WEE CALEDONIAN COOK

DISCOVERING MY INNER CHEF

rice

Jamaican Chicken & Rice

Asparagus, Pea, Bean & Rice Bowl

Jambalaya

Hunters Chicken with Saffron Bean Rice

Roasted Squash & Chicken Laksa Bake

Cuban Beef

Steamed Mexican Rice

One Pot Chicken & Chorizo Paella

Steamed Chinese Chicken & Rice

Curry Kedgeree

Turmeric Roasted Cauliflower and Rice Soup

Kedgeree

Egg fried rice stuffed pepper

Baked Courgette Boats with Tomato and Olive Quinoa

Venison and Chorizo Casserole

Coconut & Turmeric Rice with Kale

My discovery today was – Cauliflower Rice! AMAZING!

GO GREEN! Green Veg and rice dish.

Sweet Potato and Chicken Curry

Low Calorie Chicken Tikka Masala

Low Calorie Sweet and Sour Chicken

Spicy Chicken and Rice

Slow Cook Chilli Chicken