Recipes

Recipes and tips from my kitchen to yours. Visit often as they do change...

Tips for Success

Customize the Heat: Adjust the amount of taco seasoning to control the spice level.
Add Freshness: Top with fresh cilantro, lime juice, or avocado slices for a burst of flavour.
Meal Prep Friendly: Store components separately and assemble when ready to eat.
Boost Fiber: Use brown rice or quinoa for added fibre and nutrients.
Extra Flavour: Add a dash of smoked paprika or cumin for a deeper flavour profile.

Nutritional Analysis (Per Serving, Approx.)

Calories: ~500-600 kcal
Carbohydrates: ~50-60g (from rice/quinoa and vegetables)
Protein: ~35-40g (from chicken and black beans)
Fats: ~10-15g (primarily from chicken and oil)
Fiber: ~8-10g (from black beans and vegetables)
Vitamins & Minerals: Rich in vitamin A (carrots), vitamin C (tomatoes), and iron (black beans).

Chicken Burrito Bowl

Ingredients

Starches:
- 200g cooked rice or quinoa
Protein:
- 500g chicken mince
- 200g carrot, corn, pea mix
- 200g black beans
- 200g diced tomatoes or passata
Seasoning:
- 5g minced garlic
- 5g taco seasoning
- 5ml canola oil
- Salt to taste

Instructions

Cook the Rice/Quinoa:
1. Cook 200g rice or quinoa and set aside.
Cook the Chicken:
1. Sauté 500g chicken mince in 5ml oil until cooked. Add 5g garlic and 5g taco seasoning.
Prepare the Vegetables:
1. Add 200g carrot, corn, pea mix, 200g black beans, and 200g diced tomatoes. Simmer for 5–10 minutes.
Serve:
1. Serve the chicken and vegetable mix over the rice or quinoa.

Ingredients

Starches: 500 whole wheat fettuccine
Proteins: 500g chicken breast
Vegetables:
- 10 cups fresh basil (for pesto, ~250g)
- 1250g additional vegetables (e.g., cherry tomatoes, zucchini, spinach, or broccoli)

Instructions

Make the Pesto
1. Place 10 cups fresh basil, 5 cloves garlic, 1/3 cup toasted sunflower seeds, and 1 loose cups parmesan cheese in a food processor.
2. Pulse until combined, then add 2 1/2 cups extra virgin olive oil and pulse until chunky.
3. Season with salt and pepper to taste. Set aside.
Cook the Chicken
1. Heat 5 tbsp extra virgin olive oil in a frying pan over medium heat.
2. Cook 500g chicken breast slices until golden. Set aside.
Prepare the Vegetables
1. Chop 1250g vegetables (e.g., cherry tomatoes, zucchini, or broccoli).
2. Sauté the vegetables in 5 tbsp extra virgin olive oil until tender. Set aside.
Cook the Fettuccine
1. Bring a large pot of salted water to a boil.
2. Cook 1500g fettuccine according to packet instructions. Drain.
Combine and Serve
1. Toss the cooked fettuccine, chicken, vegetables, and pesto together.
2. Serve immediately.

Tips for Success

Toast the Sunflower Seeds: Toast the sunflower seeds before blending for a deeper, nuttier flavour.
Reserve Pasta Water: Save 1-2 cups of starchy pasta water to adjust the sauce consistency.
Season as You Go: Season the chicken and vegetables with salt and pepper while cooking for better flavour distribution.
Customize Vegetables: Use seasonal vegetables or add extras like roasted red peppers or sun-dried tomatoes for variety.
Add Freshness: Finish with a squeeze of lemon juice or zest to brighten the dish.
Batch Cooking: If making ahead, store pesto separately and toss with pasta just before serving to maintain freshness.

Nutritional Analysis (Per Serving, Approx.)

Calories: ~600-700 kcal
Carbohydrates: ~70-80g (primarily from whole wheat fettuccine and vegetables)
Protein: ~35-40g (from chicken and parmesan cheese)
Fats: ~25-30g (healthy fats from olive oil, sunflower seeds, and parmesan)
Fiber: ~8-10g (from whole wheat pasta and vegetables)
Vitamins & Minerals: Rich in vitamin K (basil), vitamin C (vegetables), and calcium (parmesan).

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