Chicken a la King ~ Banting

Woumarie

Ingredients:
½ Onion
2 Chicken Breasts
½ Red/Green Pepper
125g Mushrooms
250ml Cream
Salt & Pepper to taste
2 Tbsp. Butter
Served with a side of cauliflower-rice.

Method
Cut the chicken breasts into strips, chop up the onions finely and slice the peppers and mushrooms thinly. Heat the butter in a pan and fry the onion until translucent. Add the red pepper and mushrooms and fry until soft. Add the chicken and salt and pepper and continue to fry on medium heat, until the chicken is cooked. Add the cream, and allow the food to simmer for about 5 minutes Season to taste.

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Vegtetarian Curry in slow Cooker

Rohanja

Ingredients
400ml can light coconut milk
3 tbsp mild curry paste
2 tsp vegetable bouillon powder
1 red chilli, deseeded and sliced
1 tbsp finely chopped ginger
3 garlic cloves, sliced
200g butternut squash (peeled weight), cut into chunks
1 red pepper, deseeded and sliced
1 small aubergine (about 250g), halved and thickly sliced
15g coriander, chopped
160g frozen peas, defrosted
1 lime , juiced, to taste
wholemeal flatbread, to serve

Method
Put 400ml light coconut milk, 3 tbsp mild curry paste, 2 tsp vegetable bouillon powder, 1 deseeded and sliced red chilli, 1 tbsp finely chopped ginger, 3 sliced garlic cloves, 200g chunks butternut squash, 1 sliced red pepper and 1 small halved and thickly sliced aubergine into the slow cooker pot and stir well. Cover with the lid and chill overnight.

The next day, cook on Low for 6 hrs until the vegetables are really tender, then stir in 15g chopped coriander and 160g defrosted peas. The heat of the curry should be enough to warm them through.

Taste and add a good squeeze of lime juice, if you fancy extra zing. Serve with a wholemeal flatbread.

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Biltong Pie ~ Banting

Woumarie
1 cup Almond Flour
½ tsp Salt
2 Tbsp. Olive Oil or Butter
3 Eggs
100g Biltong
½ cup Fried Onion
6 Olives or Peppadews
1 cup Cheese
½ cup Cream

Method
Preheat the oven to 350’C (or the highest you can go on your stove, usually 260/270C, the crust needs to bake fast). Spray an ovenproof pie dish. FOR THE CRUST: Mix the almond flour, the olive oil or butter, the salt and 1 egg together. Press the mixture down into and around the sides of the pie dish, and bake at 350’C for 10 – 15 minutes. Turn the heat of the oven down to 180’C. FOR THE FILLING: Slice up the olives or peppadews. Mix together the biltong, fried onion, and olives (or peppadews) and pour into the crust. Sprinkle the cup of cheese over the top. Mix together the cream and 2 eggs and pour over the filling. Bake at 180’C for 30 minutes.

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GROENTE BREYANI

Bron: Sarie Kos
(4 – 6 porsies)

Bestanddele
30 ml botter
1 ui, fyngekap
2 knoffelhuisies
45 ml kerriepoeier
5 ml komynsaad
2 kardemom-peule, oopgebreek en saad verwyder
1 x 400 g-blik gekapte tamaties
125 ml water
30 ml olyfolie
1 eiervrug, in blokkies gesny
4 murgpampoentjies, in ringe gesny
6 vla-pampoentjies
1 x 250 g wit sampioene
1 blik lensies, gedreineer
250 ml rys, gekook tot gaar
sout en varsgemaalde swartpeper
hand vol vars koljander, gekap
Bulgaarse jogurt vir voorsit

METODE:
Verhit botter in ‘n middelslagpan tot warm. Voeg ui en knoffel by. Braai vir 5 minute of tot dit begin verkleur. Voeg kerriepoeier, komyn en kardemomsade by. Braai vir nog 5 minute. Voeg tamaties en water by. Verlaag hitte en prut vir 5 – 8 minute. Verhit olyfolie in ‘n braaipan tot warm. Voeg groente by en roerbraai vir 8 -10 minute. Meng lensies en rys met die groente. Geur goed met sout en swartpeper. Skep in oondvaste bak. Roer koljander by tamatiesous en gooi oor rys. Bak vir 10 – 15 minute of tot warm. Sit voor met jogurt.

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Allspice Dark Almond Fat Bombs ~ Banting

Woumarie

Preparation time 15 mins

Ingredients:
2 Tbsp Almond Butter
1 Tbsp Double Cream
1 Tbsp Coconut Oil, melted
1 tsp Cocoa
¼ tsp Allspice
1 Tbsp Xylitol

Method:

Mix together all the ingredients, and stir until smooth. Press into a container and freeze for 2 hours. Remove and cut into squares and enjoy!

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Canneloni met groente

Woumarie
Genoeg vir: 6-8
Bereidingstyd: 1 uur
Gaarmaaktyd: 40 minute
Oondtemperatuur: 180 °C

Bestanddele
1 kg gemengde winter-groente
3 ryp tamaties, grofgekap
olyfolie
3 knoffelhuisies, geskil en gekap
3 selderystokkies, gekap
5 ml droë basilie
2 ml droë tiemie
50 ml botter
1-2 rooi-uie, middeldeur en dan dun opgesny
1 boks cannelloni-buisies
80 ml gerasperde cheddar
30 ml parmesaan
roket vir garnering

KAASSOUS
110 ml (100 g) botter
125 ml koekmeel
1 liter melk
100-200 ml gekrummelde bloukaas

METODE
Skil en sny die groente in klein blokkies of stukkies op – ons het pampoen, wortels, witwortels, patat, blomkool en eiervrug, gesout en
afgespoel, gebruik, maar jy kan enige groente van die seisoen gebruik. sit die groentestukkies saam met die tamaties in ’n oondpan.
Gooi lekker baie olyfolie oor. Voeg dan die knoffel, seldery en kruie by en meng goed deur. Bedek met foelie en rooster vir 20 minute in die verhitte oond. Haal die foelie af, roer deur en rooster sonder die foelie vir nog 20 minute of tot die groente karamelliseer en effens geskroei raak.Terwyl die groente in die oond is, kan jy die botter in ’n kastrol verhit. Voeg die rooi-ui by en soteer tot sag.

KAASSOUS
Verhit die botter in ’n kastrol. Voeg die meel by en roer vir ’n minuut tot glad. Haal van die plaat af. Voeg die melk bietjies-bietjies op ’n slag by en roer die heeltyd. Sit terug op die plaat en roer tot verdik. Roer die bloukaas by. Haal van die plaat af en geur na smaak.

Sit alles Bymekaar
Haal die groente uit die oond sodra dit sag is. Voeg omtrent 100-150 ml van die bereide kaassous by. Geur na smaak met sout en varsgemaalde swartpeper. Skep die groentemengsel in die cannelloni-buisies en pak dit in ’n gesmeerde oondbak sodat hulle netjies langs mekaar lê.
Smeer die gekaramelliseerde uie oor die buisies. Gooi die res van die sous bo-oor om dit oraloor te bedek. Strooi die cheddar en parmesaan oor. Bak in die verhitte oond vir 40 minute of tot die cannelloni sag is. Garneer met roket en sit voor.

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VEGETARIES LASAGNE

Woumarie

Bestanddele
lasagne-velle
500g geroomde spinasie
1 botterskorsie, geskil en in blokkies gesny
1 ui, gekap
2 knoffelhuisies, gekneus
250g ricotta
1 koppie gerasperde Cheddarkaas
sout, opsioneel

METODE
Kook lasganevelle tot gaar en hou eenkant. Braai uie en knoffel, voeg botterskorsie by, sit deksel op en laat dit gaar stoom. Maak botterskorsie en ui fyn (jy moet dit kan “smeer”) Pak die helfte van die spinasie onder in ‘n oondvaste glasbak, dan ‘n laag ricotta, dan die helfte van die botterskorsie en dan ‘n laag pasta. Herhaal die proses. Strooi die Cheddar heel bo-op. Bak teen 180 grade vir 20 minute.

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Pesto Chicken Casserole with Feta Cheese and Olives ~LCHF

Woumarie

Ingredients
4 servings
700 g chicken, thighs or breast
100 g red or green pesto
400 ml cream
½ cup (120 ml) pitted olives, black or green
225 g feta cheese, diced
1 garlic clove, finely chopped
Salt and pepper
Butter for frying

Instructions
Preheat the oven to 200°C. Cut the chicken thighs or filets into pieces. Season with salt and pepper and fry in butter until golden brown. Mix pesto and heavy cream in a bowl. Place the fried chicken pieces in a baking dish together with olives, feta cheese and garlic. Add the pesto mix. Bake in oven for 20-30 minutes, until the dish has turned a nice color. Serve with baby spinach or other leafy greens tossed with generous amounts of olive oil and a little salt.

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Jalapeno Bacon Cheddar Soup ~ Banting

Wouarie

Ingredients
8 slices Bacon
4 medium Jalapeno Peppers, diced
4 Tbsp Butter
3 cups Chicken Broth
1 tsp Dried Thyme
1 tsp Garlic Powder
1 tsp Onion Powder
1/2 tsp Celery Seeds
1/2 tsp Cumin
3/4 cup Double Cream
230g Cheddar Cheese, grated
Salt and Pepper to taste

Method
Slice the bacon into 2,5cm slices and cook until crisp. Remove the bacon from the pan while reserving the fat. Dice the jalapenos (remove the seeds if you do not like the heat), and sautee in the bacon fat. Remove from the pan while reserving the fat. In a pot, add the bacon fat, broth, butter and spices. Bring to a boil and reduce heat to simmer for 15 minutes. Using a stick blender, emulsify the broth to incorporate the fats into it. Once done, add the cream and grated cheese. Stir together and season to taste. Add the jalapeno and bacon into the pot and let it simmer for 5 minutes before serving.

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COCONUT CHICKEN CURRY WITH CAULIFLOWER CRUMBLE ~ Bantng

Woumarie

INGREDIENTS:
3 chicken breasts
½ cup coconut flour
Salt & pepper
Coconut oil; for frying
1 onion; minced
2 garlic cloves; minced
2 green peppers; diced
2 tbsp. (30 ml) curry powder
1 tin (425 g) tomatoes
1 tin (400 ml) coconut cream
1 tbsp. (15 ml) hot pepper sauce
For the cauliflower crumble:
1 packet (300 g) shredded cauliflower (about 1 large head)
Small handful fresh coriander leaves; chopped
1 tsp. (5 ml) cumin seeds
Juice of ½ a lime
Salt & pepper; to season
1 tbsp. (15 ml) coconut oil

METHOD:
Preheat the oven to 180°C. Cut the chicken breasts into strips. Season the coconut flour with salt and pepper, then dust the chicken strips. In a heavy-based pan over moderate to high heat, fry the strips until golden. Remove and set aside. Add the onions, garlic and pepper to the pan and fry until soft. Stir through the curry powder and fry for a further 30 sec. combine the chicken with the curried onion mixture. Place in an ovenproof dish. In a saucepan over moderate heat, combine the tomatoes, coconut cream and pepper sauce. Cook until heated through. Pour the sauce over the chicken strips. Bake for 45 min. or until cooked through and bubbling. To make the cauliflower crumble, fry the cauliflower in the coconut oil, stirring often to prevent burning. Add the coriander, cumin seeds and lime juice. Season. Stir to combine and cook until it just starts browning on the edges. Serve the curry chicken on a bed of cauliflower rice.

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