● 4 Boneless skinless omega-3 chicken breasts
● 4 Large jalapeno peppers
● 4 oz/115 g. Cream cheese
● 2 oz / 75 g. Cheddar jack shredded cheese
● 1 Egg beaten
● 4 tbsp. Almond flour

  1. Preheat the oven to 400°F (204°C).
  2. With a sharp knife, make a cut lengthwise in each chicken breast to create a little pocket in the centre. Do not slice all of the way through the chicken breast and cut it into two pieces. Instead, make an incision that allows you to make a space in the centre to be stuffed.
  3. Place 115 g. of softened cream cheese and 75 g. of shredded cheddar jack cheese into a mixing bowl and combine them together with a fork.
  4. Cut the top off of each of the jalapeno peppers, cut them in half lengthwise and use a spoon to scoop out and discard the seeds.
  5. Stuff one half of each pepper with the cheese filling. Mound the filling up a bit within the pepper half. Put the two slices of each jalapeno pepper back together again so that it forms a whole stuffed jalapeno.
  6. Place one stuffed jalapeno pepper inside the pocket of each chicken breast and close the chicken breast down around it. If you cannot do this, you can secure the chicken breast closed with some cotton thread or a toothpick.
  7. Place the beaten egg in a shallow bowl and lay the almond flour on two separate plates.
    Dip each chicken breast in the almond flour and egg, being sure to coat both sides.
  8. Top each chicken breast with ginger and pepper to taste.
  9. Place the chicken on a baking rack or baking sheet and cook for 25-35 minutes until the chicken is cooked through and the top is browned and crispy.




  1. In a fry pan add the oil. Add chopped garlic and chillies and sauté.
  2. Add the chopped chicken and let it cook for a minute. Coat the chicken with all the garlic and chillies and toss.
  3. Once the chicken is almost cooked add chilli sauce, tomato puree and soy sauce. Cook till the sauce starts to reduce.
  4. Add basil. Stir.



Chicken – 700 gms
Olive oil – 5 tbsp
Milk (Heart Active) – 100 ml
Ginger garlic paste – 3 tbsp
Tomatoes – 1
Coriander powder – 1 tbsp
Masala powder – 1 tbsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
Fresh Cream – 50 gms
Lemon juice – 2 tbsp
Green Chillies – 2
Kasuri Methi (Dried Methi leaves Fenugreek leaves ) – 1/2 tbsp
Red Chilli Powder – 2 tbsp
Olive Oil – 2 tbsp
Onions – 2
Cashew nuts – 8 to 10
ChaatMasala – 1/2 tbsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
Greek Yoghurt – 1/4 cup


  1. Marinate chicken with Yoghurt, red chilli powder, 1 spoon lemon juice , 1 tbsp ginger garlic paste and keep it aside for 1 hour.
    Then after 1 hour roast chicken pieces and keep them aside.
    Heat 2 tbsp olive oil, 1 tbsp oil in a fry pan. Add sliced onions and fry until it changes its colour.
  2. Then add cashews and fry them until golden brown. Keep them aside. When they cool down, grind it into smooth paste by adding little water.
  3. Boil the tomato for 5 mins and grind it into smooth paste.
  4. Now in the same fry pan, heat remaining olive oil. Add ginger garlic paste. sauté for 1 min, then add tomato puree. sauté this for 2 mins.
  5. Now add milk slowly and mix well.
  6. Add red chilli powder, masala, coriander powder, and mix well. Fry this for 5 mins in medium flame.
  7. Now add onion, cashew paste and mix well. sauté for 1 min.
  8. Now add fresh cream and mix it.
  9. Add Chaat masala to taste and mix well. Cook this with covered lid for 5 – 7 mins.
  10. Now add slitted green chilli, kasoori methi, lemon juice and mix well.
  11. Now add roasted chicken pieces and mix well.
    Add a little amount of water and cover with a lid. Cook this for 10 mins in medium to low heat.
    When it reaches desired consistency then switch off the heat.
    Transfer your curry into serving bowl and garnish with some coriander leaves and sliced green chilli.
    Serve hot with a salad.



  • 1/2 kg chicken wings as much skin removes as you can.
  • 2 onions finely julienned
  • 3 tomatoes sliced
  • 1 capsicum finely julienned
  • 1 1/2 tsp ginger-garlic paste
  • 1 tsp turmeric powder
  • 1 tsp red chili powder
  • 1 1/2 tsp coriander powder
  • 1 1/2 tsp cumin powder
  • 3 dry red chili
  • 1/2 tsp cumin seeds
  • 1/2 tsp coriander seeds
  • 1/2 cup water
  • 1/2 lime juice
  • 2 tsp refined oil
  • 1 Tbsp olive oil

To Marinate the chicken wings.

  1. Drizzle the chicken wings with olive oil. Then add ginger-garlic paste, turmeric powder, chili powder, coriander powder, and cumin powder and massage the chicken wings gently.
  2. Heat up the pan and drizzle with one tsp oil and sear the wings in it.

For bhuna masala:

  1. Heat up the pan and drizzle it with 1 tsp of oil and add dry red chili, cumin seeds and coriander seeds.
  2. Sauté it lightly. Then mix chicken wings with the bhuna masala.
  3. Add onions and sauté it un till golden brown.
  4. Add tomatoes and cook for 2-3 minutes. Then add the water, lime and capsicum and let it cook away for 2-3 minutes more.
  5. Sprinkle chopped coriander leaves to garnish.


Simply sufi breast fillets ½ kg (Omega-3 chicken breasts)
Dhania powder (Coriander powder) 1 tsp
Lal mirch powder (Red chili powder) ½ tsp or to taste

Haldee powder (Turmeric powder) ½ tsp
Paprika powder 1 & ½ tsp Zeera (Cumin seeds) roasted & crushed ½ tsp

Mustard powder 1 & ½ tsp
Pani (Water) ½ Cup or as required
Pyaz (Onion) 1 large
Hari mirch (Green chilies) 1-2
Lehsan (Garlic) 5-6 cloves

Adrak (Ginger) 2.5 cm piece

Curry pata (Curry leaves) 8-10

Tamatar (Tomatoes) blanched 2 medium
Olive cooking oil ¼ Cup

Hara dhania (Fresh coriander) chopped 1-2 tbs

Hara dhania (Fresh coriander) chopped
1. Cut chicken fillets into cubes then wash & pat dry and set aside.

  1. In a bowl, add coriander powder, red chili powder, turmeric powder, paprika powder, cumin seeds, mustard powder, water and mix well.
  2. In a blender, add onion, green chili, garlic, ginger, curry leaves, blend well & set aside.
  3. Remove skin of blanched tomatoes.
  4. In a blender, add tomatoes and blend to make a puree & set aside.
  5. In a pot, add the chicken and the olive oil the blended onion mixture and cook for 5 minutes.
  6. Mix well cook until it changes colour and fry until light golden.
  7. Add the tomato puree and water mix well and cook for 6-8 minutes.
  8. Now add prepared spices mixture, mix well and bring it to boil.
  9. Add fresh coriander, cover and cook on low heat for 8-10 minutes.
  10. Garnish with fresh coriander & serve


for 5 servings


3 boneless, skinless chicken breasts
½ cup plain yogurt
Juice of 1 lemon
6 cloves garlic, minced
1 tablespoon minced ginger
2 teaspoons ground cumin
2 teaspoons garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
2 teaspoons paprika

3 tablespoons Olive oil
1 large onion, finely chopped
2 tablespoons minced ginger
8 cloves garlic, minced
2 teaspoons ground cumin
2 teaspoons ground turmeric
2 teaspoons ground coriander
2 teaspoons paprika
2 teaspoons chili powder
2 teaspoons garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
1 tablespoon tomato puree
1 ¼ cups water
1 cup heavy cream
chopped fresh cilantro leaves, for garnish

Bamboo or wooden skewers

1. Slice the chicken into bite-sized chunks. Combine the cubed chicken with the yogurt, lemon juice, garlic, ginger, cumin, garam masala, and paprika and stir until well-coated.
2. Cover and refrigerate for at least 1 hour, or overnight.
3. Preheat the oven to 500°F (260°C). Line a high-sided baking pan or roasting tray with parchment paper.
4. Place the marinated chicken pieces on bamboo or wooden skewers, then set them over the prepared baking pan, making sure there is space underneath the chicken to help distribute the heat more evenly. Bake for about 15 minutes, until slightly dark brown on the edges.
5. Make the sauce: Heat the oil in a large pot over medium heat, then sauté the onions, ginger, and garlic until tender but not browned. Add the cumin, turmeric, coriander, paprika, chili powder, and garam masala and stir constantly for about 30 seconds, until the spices are fragrant. Stir in the tomato puree and 1 ¼ cups of water, then bring to a boil and cook for about 5 minutes. Pour in the cream.
6. Remove the chicken from the skewers and add to the sauce, cooking for another 1-2 minutes. Garnish with cilantro and serve with a salad or steamed vegetables.



For Filling:

Boneless omega-3 chicken, 1/2 kg
Lemon, ½
Ginger & pepper, ½ tsp
Turmeric powder, half tsp
Red chili powder, one tsp
Chat masala powder, ½ tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

Greek Yoghurt, one tbsp
Olive Oil, one tbsp
Ginger garlic paste, one tsp
Coriander leaves, few chopped
Mint leaves, few chopped
Green chilies, two
Red bell pepper, one
Oil, one tbsp

For making Omelette:

Egg, two
Ginger & pepper – 1/2 tsp
Turmeric powder
Red chili powder
Cheese, few pieces
Olive Oil, for frying


  1. First, take a clean bowl, add boneless chicken, lemon juice, red chili powder, ginger, pepper, turmeric powder, Masala, yoghurt, oil, ginger garlic paste, coriander leaves, green chilies, red bell pepper and mint leaves.
  2. Then, mix well all the ingredients by using a spatula and set it aside.
    In another bowl, take two eggs in a bowl and beat them well, add ginger, pepper, red chili powder, a pinch of turmeric powder and give them a good mix to it.
  3. After that, heat the oil in a pan, fry the marinated chicken for few minutes and keep it aside.
  4. Then, add the oil to the pan and heat it to take the Omelette mixture, fry it until done.
  5. The last step, place the Omelette and add the chicken mixture on omelette, now seal the pocket rolls by using egg.
  6. Finally, fry these chicken rolls until getting golden brown.
  7. Serve the Hot & Spicy Chicken Pocket Rolls with a salad or steamed vegetables.

chicken spicy and salad



  • Omega-3 Chicken Legs, 4 pieces skin removed

First Marinade for Tandoori Chicken:

Second Marinade:


  1. Cut 4 to 5 slits in each piece of chicken.
  2. Mix together all ingredients in the first marinade and rub over the chicken legs, ensuring that some marinate gets into the slits.
  3. Marinate in the fridge for at least 30 minutes, overnight is even better
  4. Mix together all the ingredients for the second marinade and pour over the chicken.
  5. Rub the second marinade all over the chicken and leave to marinate in the fridge for another 30 minutes.
  6. Preheat fan forced oven to 190C/374F.
  7. Lay the pieces of chicken in a baking pan lined with baking paper.
  8. Roast the chicken pieces for 30-45 minutes, the legs are cooked through.
  9. Serve with a squeeze of lime and a salad.

Nutrition Facts of original

Amount Per Serving

Calories 477 Calories from Fat 270 (If skin on)

% Daily Value*

Total Fat 30g 46%

Saturated Fat 8g 40%

Polyunsaturated Fat 6g

Monounsaturated Fat 12g

Cholesterol 160mg 53%

Sodium 1682mg 70%

Potassium 463mg 13%

Total Carbohydrates 5g 2%

Dietary Fibre 2g 8%

Sugars 1g

Protein 44g 88%

Vitamin A 13%

Vitamin C 5%

Calcium 6%

Iron 17%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://www.myketokitchen.com/keto-recipes/perfect-keto-tandoori-chicken/

chicken spicey




  1. Preheat oven to 425F/220 C.
  2. In a large mixing bowl, add chicken thighs.
  3. Pour in the olive oil, lemon juice, za’atar and sesame seeds over the chicken.
  4. Mix thoroughly so all of the chicken pieces are evenly coated with seasoning.
  5. Marinate for 20 minutes (overnight is even better).
  6. Place chicken thighs in a baking pan and roast for 25 to 30 minutes, or until golden brown on top.
  7. Serve with steamed vegetable or a salad.

Adapted from https://www.verywell.com/roasted-zaatar-chicken-thighs-4144564?utm_source=facebook&utm_medium=social&utm_campaign=shareurlbuttons

Arabic Chicken




  1. Place oil in a pan and heat it, add onion and stir fry until light pink then stir in ginger garlic paste. Cook for a minute.
  2. Add chicken and cook until it changes the colour then add tomato and add yogurt and stir in.
  3. Now add in sesame seeds, crushed red chili, black pepper powder and masala powder.
  4. Cover and cook until meat is tender.
  5. Sprinkle sesame seeds and serve with a salad.

Adapted from www.therecipespk.com/arabic-chicken/

chicken with salad


Serves: 4


  • Chicken skinless omega-3 1 kg (16 pieces)
  • Yogurt 1 cup
  • Red chili powder 1 tsp
  • Turmeric ½ tsp
  • Cumin seeds 2 tsp (crushed)
  • Olive Oil ½ cup
  • Coriander 1 tsp (crushed)
  • Green cardamom 4
  • Cloves 4
  • Onions 1 cup (chopped)
  • Ginger garlic paste 1 tbsp (chopped)
  • Tomatoes 3 (chopped)
  • Green chilies 3 (chopped)
  • Masala powder 1 tsp try one from http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • Coriander leaves hand full off (chopped)
  • Ginger for garnish


  1. Marinate chicken with yogurt, chili powder, turmeric, cumin and coriander for 30 minutes.
  2. Heat the olive oil in a pan; add green cardamom, cloves with onion. Fry till golden.
  3. Add in chopped ginger garlic. Stir fry for 2 minutes.
  4. Add marinated chicken and cook for 10 minutes.
  5. Add tomatoes and green chilies. Cover and cook till tomatoes soft and oil comes on top.
  6. Sprinkle masala powder; garnish with chopped coriander, green chilies and ginger.
  7. Serve with a salad.

Adapted from http://www.therecipespk.com/chicken-karahi-recipe/

chicken kabab 1



Serves 6 as a starter or snack with raita 

600g (1lb 5oz) boneless skinless omega-3 chicken – leg and breast meat, cut into 3-4cm (1¼–1½in) cubes
1½ tablespoons Ginger and Garlic Paste (see separate recipe below)
1½ tablespoons ground coriander
1 teaspoon ground turmeric
1 tablespoon red chili powder
2 heaped tablespoons thick Greek yoghurt
Cinnamon stick – 5cm (2in) piece, broken into small bits
3-4, lightly crushed green cardamom pods
2-3 cloves
1 teaspoon cumin seeds (see below how to toast seeds)
3-4 dried bay leaves
2 tablespoons extra virgin rapeseed olive oil
1 red or pink onion chopped
8-10 curry leaves, preferably fresh, finely chopped; if using dried, soak in water for 10-12 minutes, and dry thoroughly before chopping
1 tablespoon no added salt tomato puree
50- 100ml (2 – 3fl oz.) water
2 teaspoons lime juice
2-3 teaspoons black peppercorns, crushed

  • Put the chicken in a bowl and add half the Ginger and Garlic Paste, half the coriander, turmeric and chili powder and all the yogurt.
  • Mix well, scraping down the sides of the bowl. Cover and refrigerate for 2 hours.
  • Meanwhile, put the cinnamon stick, cardamom pods, cloves, cumin seeds and bay leaves in a heavy-based frying pan and heat gently until toasted and crisp. Transfer to a mortar or grinder and pound or whiz to a powder. Stir this mixture into the chicken when the 2 hours is up, then return the bowl to the refrigerator.
  • Heat the oil in a frying pan, add the onion and sauta until nicely browned. Add the curry leaves and sauta for a minute or so.
  • Put the remaining Ginger and Garlic Paste, coriander, turmeric and chili powder into a heatproof jug. Add the tomato purée and the measured water and mix well. Add this to the onion mixture and continue cooking until virtually dried out.
  • Add the lime juice and crushed peppercorns and season with salt. Set aside to cool, then mix into the chicken. Cover and chill overnight if possible, but for at least a few hours.
  • Preheat the grill on a high heat or light a barbecue and cook the chicken, placing a drip tray below if necessary, for 6 – 8 minutes, turning often. Check to see if the chicken is cooked through by cutting a piece in half with a knife; if the meat is still pink, cook it for a few more minutes and then try again.

For the raita (yoghurt-based accompaniment)
Serves 4


200ml (7fl oz) thick Greek yoghurt
1 small red onion, finely chopped
7.5 – 10cm (3 -4in) piece of cucumber, finely diced or grated
1 tomato, deseeded and finely chopped
1 fresh green chill, finger-type, finely chopped
8-10 leaves fresh mint finely chopped
½ teaspoon
red chili powder
1 teaspoon cumin seeds (toasted and finely crushed) – see below for how to do this
lime juice to taste
1 tablespoon fresh coriander chopped to garnish (optional)


Place the yogurt in a deep bowl and whisk well. Add all the ingredients, except the lime juice and salt, and mix them in thoroughly. Taste and season with salt and a little lime juice. Transfer to a bowl and garnish with the coriander, if you like.

Ginger and garlic paste

*Makes 250g (8oz)


115g (4oz) roughly chopped garlic 115g (4oz)
115g (4oz), fresh ginger, peeled and roughly chopped
2 tablespoons oil (any except olive oil), plus extra for preserving


Put the garlic and ginger into a blender, add the oil and a dash of water and whiz to a purae. If too thick, add more water and a little more oil until you get a smooth consistency.

Transfer the paste to a container, cover with a layer of oil to preserve, seal tightly and store in the refrigerator for up to 3 months. Use as needed, always using a dry spoon and keeping the rim of the container clean. If the paste begins to dry out, pour some oil over the top before resealing.

Note on cumin
To toast nuts, seeds or spices, use one of the following methods. For smaller quantities, put the nuts, seeds or spices in a heavy-based frying pan, place it over a low heat and toast, gently swirling the pan now and then in a circular motion, until the nuts, seeds or spices turn deep brown (not black) and give off a lovely aroma.

For larger quantities, preheat the oven to 140°C/275°F/Gas Mark 1 and spread the nuts, seeds or spices on a baking tray. Toast in the oven for 4 – 5 minutes, and then turn off the oven, leaving the baking tray inside for a further 30 minutes. Remove the nuts, seeds or spices from the frying pan or the baking tray and set aside to cool, then crush coarsely in a mortar or spice grinder, or use as required.

Adapted from https://www.diabetes.org.uk/The-food-you-love-but-healthier/Cyrus-Todiwalas-Hot-pepper-flavoured-chicken-tikka-with-raita-and-cumin/?utm_source=facebook&utm_medium=social-media&utm_campaign=foodyoulove&utm_term=cyrusrecipe&utm_content=organic

Jamaican chicken



  • 3 tablespoons dark rum
  • 2 tablespoons water
  • 1/2 cup malt vinegar
  • 10 green onions, chopped
  • 4 garlic cloves, peeled, chopped
  • 2 tablespoons dried thyme
  • 2 Scotch bonnet chilies or habanero chilies with seeds, chopped
  • 2 tablespoons olive oil
  • 4 teaspoons ground allspice
  • 4 teaspoons ground ginger
  • 4 teaspoons ground cinnamon
  • 2 teaspoons ground nutmeg
  • 2 teaspoons ground black pepper
  • 1 cup no added salt tomato paste
  • 6 chicken breasts, skin removed, halved lengthwise, rinsed, patted dry
  • 1/2 cup fresh lime juice


  1. Boil rum and 2 tablespoons water in small saucepan for 3 minutes.
  2. Transfer rum mixture to blender; add vinegar and next 12 ingredients and blend until almost smooth. Transfer 2 tablespoons jerk seasoning to small bowl; mix in tomato paste and to make sauce. (Jerk seasoning and sauce can be made 1 day ahead; cover separately and refrigerate.)
  3. Arrange chicken in large roasting pan or baking dish. Pour lime juice over; turn to coat. Spoon jerk seasoning over chicken and rub in. Cover and refrigerate at least 4 hours (overnight is best), turning occasionally. (Can be prepared 1 day ahead. Keep refrigerated.)
  4. Preheat oven to 250C or prepare barbecue (medium heat). Remove chicken from jerk seasoning marinade; sprinkle with ginger and pepper. If roasting chicken in oven, arrange chicken, on rimmed baking sheet. Roast until chicken is cooked through and juices run clear when thickest part of thigh is pierced with fork, about 50 minutes. If grilling chicken, place chicken on grill rack, cover, and grill until chicken is cooked through, turning occasionally and adjusting heat if browning too quickly, about 50 minutes.
  5. Cut each chicken half into pieces and serve with sauce.

Adapted from http://www.epicurious.com/recipes/food/views/jamaican-jerk-chicken-234807

orange chicken

If You Like it Hot

  • 6 chicken breasts, without skin or bone (or lean pork veal or lean fat free beef)
  • 2 teaspoons ground allspice
  • 2 teaspoons dried thyme
  • 2 teaspoons cayenne pepper
  • 2 teaspoons ground ginger
  • 2 teaspoons ground nutmeg
  • 2 teaspoons ground cinnamon
  • 2 cloves garlic, peeled
  • 1 2cm piece gingerroot, peeled and cut into chunks
  • 1/4 cup dark rum
  • 1/4 cup lime juice
  • 1/4 cup soy sauce (Remember there is salt here.)
  • 1/2 cup cider vinegar
  • 2 fresh red chiles, whole (If you do not like it too hot remove the seeds or replace with capsicum.)
  • 1 onion, peeled and quartered
  • Rice and Peas, recipe follows

Slash the chicken breasts, 3 slashes a breast; each cut about 2 cm deep on the diagonal. Put in a rectangular dish, slashed-side down. Put all the other ingredients in the processor and blitz to a dark paste and pour and spread over the chicken pieces and leave to marinate overnight in the refrigerator.

Preheat oven to 250 C. Into a baking pan tip the chicken with its marinade, slashed side up and roast for 30 minutes. Tip off the excess fluid and spoon the sauce over the chicken.

Cook for a further 30 minutes

Rice and Peas:

  •  cup of peas or any beans
  • 1 tablespoon Olive oil
  • 1 onion, peeled and finely chopped
  • 1 red chile, seeded and finely chopped
  • 2 cloves garlic, peeled and finely chopped
  • 1/2 cups basmati rice
  • 1 cup chicken or vegetable broth
  • 1 teaspoon chopped fresh thyme leaves.

Heat the oil in a heavy based saucepan that has a lid. Fry the onion until they start to turn brown, stirring every now and again, letting it soften and brown a little. Then add the chopped chile and garlic, and give everything a good stir around. Now stir in the rice and chicken or vegetable broth and stir in the beans. Bring to a bubble, cover with a lid, and turn down the heat to very low and let it cook gently 5 minutes, stir and cook for a further 5 minutes.

Spicy Korean wings with salad 1         Spicy Korean wings with salad 2



1 kg chicken wings separated at the joints (Substitute chicken thighs skin removed.)
2 tablespoons olive oil
1-tablespoon gochujang paste NB1
1/2 teaspoon red pepper powder
1 1/2 tablespoons low salt soy sauce
1-tablespoon vinegar
1 garlic clove minced
1/2 teaspoon olive oil

combine all the ingredients allow to marinade for a few hours overnight before baking
or just bake the wings straight away in a 180 degree oven for 1 hour or until the chicken is cooked
Garnish with spring onions

NB1 Gochujang is a savoury, spicy, and pungent fermented Korean condiment made from red chili, Gochujang (hot pepper paste) is believed to have been first used in Korea in the late 18th century, after 16th-century trade with Europe, Japan,

‎ https://en.wikipedia.org/wiki/Gochujang



4 chicken thigh fillets skin removed
1 tablespoon moroccan spice mix
1 garlic clove minced
1 tablespoon olive oil

1 good handful of green salad leaves from the garden or fresh form the market
2 soft boiled omega-3 eggs cut into slices (boil for 7 minutes drop straight into cold water)
1/2 onion sliced
1/2 cup Chick peas soaked overnight drained and rinsed
8 pitted green olives cut in half
2 lemon wedges

2 slices of stale multigrain bread (Burgen Wholegrain & Oats toasted)

1/2 a lemon juiced
1 tablespoon olive oil
A few mint and corriander leaves chopped
Pinch of ginger
Combine all these ingredients together allow to marinade for 2 hours or overnight
Poach the chicken until cooked

Take out allow the chicken to rest for 5 minutes before slicing into bite size pieces

Combine the dressing ingredients together.
2 slices of stale multigrain bread cut into squares place on a baking tray pour a little olive oil over top and bake for 10 minutes on 200 or until golden

To assemble the salad place down the salad leaves first
Then the onion chick peas olives croutons
Top with the sliced eggs chicken lemon wedges and drizzle with the dressing

Serve immediately
makes enough for 4 people for a main meal

Tandoori chicken            Tandoori chicken indian sald

Tandoori chicken


  • 4 cloves of garlic
  • 1-2 fresh red chillies
  • freshly ground black pepper
  • 1 large thumb-sized piece of ginger
  • ½ a lemon , juice from
  • 200 g low-fat natural yoghurt
  • 1 teaspoon ground cinnamon
  • 1 heaped teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 heaped teaspoon paprika
  • 12 grass fed chicken thighs and drumsticks skinned , (1.5kg)
  • olive oil
  • 900 g broccoli
  • 1 tablespoon garam masala
  • ½ a bunch of fresh coriander


Peel the garlic and deseed the chillies, then roughly chop and place in a pestle and mortar. Bash to a rough paste, then transfer to a large bowl. Peel, finely grate and add the ginger along with the lemon juice, yoghurt, ½ teaspoon black pepper, the cinnamon, cumin, coriander and paprika. Mix well to combine.

Add the chicken skin removed and stir to coat, then cover and place in the fridge to marinate for at least 12 hours.

Once you’re ready to cook, remove the chicken from the fridge and allow to come up to room temperature.

Preheat the oven to 200ºC/gas 6. Divide the chicken between two large pieces of tin foil, drizzle with olive oil, then wrap up and place each parcel into a large roasting tray and pop in the hot oven for 30 minutes. When the time’s up, remove the foil and place the chicken directly on the trays. Return to the oven for a further 30 minutes, or until golden and cooked through.

Meanwhile, cut the broccoli into small equal-sized florets and spread out on a large roasting tray in a single layer. Sprinkle over the garam masala, season well and drizzle with olive oil. Place in the oven alongside the chicken, for 20 minutes, or until tender and lightly charred, shaking the tray occasionally. Serve with steamed Basmati rice and fresh coriander scattered on top or with a salad

How to make Garam Masala


Spicy chicken 2



– 1 kg chicken skinless chicken breasts

– 6 tablespoons whiskey
– 3 tablespoons olive oil
– 1 tablespoon mustard
– 1 teaspoon chili paste
– 1 piece chili pepper
– 1 sprig fresh chopped rosemary
– 1/3 teaspoon black pepper
– 1 teaspoon mixed dry spice


1.Wash the chicken breasts.
2. Chop them of medium thickness, and then divide them into smaller pieces.
3. In a bowl mix the marinade with olive oil and whiskey.
4. Marinade the chicken steak chops for 30 minutes.
5. Bake on grill or heated pan until required.
6. In preparation, add a tablespoon of the marinade over the steak.

Adapted from http://www.cooking-lovers.com/delicious-food/spicy-chicken-steak-with-whiskey/


A recipe from the US southwest


  • 4 Tbs. olive oil; more for the broiler pan
  • 2 medium sweet potatoes, peeled and cut into 1/2-inch dice
  • 1/4 cup finely diced red or Vidalia onion
  • 1 tsp. chili powder
  • 1/2 tsp. ground cumin
  • 1/8 tsp. cayenne
  • 4 boneless, skinless omega-3 chicken breast halves
  • 1 large clove garlic, mashed to a paste
  • 1 tsp. finely grated lime zest
  • 2-1/2 Tbs. fresh lime juice
  • 1 15-oz. can black beans, rinsed (Dried soaked overnight drained and rinsed)
  • 1/4 cup dried cranberries
  • 1/4 cup chopped fresh cilantro
  • Freshly ground black pepper


  1. Position a rack about 6 inches 12 cm from the sauce pan and heat the broiler to high.
  2. Heat 2 Tbs. of the oil in a 12-inch, 25 – 30cm stoneware fry pan over medium heat. Add the sweet potatoes and cook, stirring occasionally, until almost tender, about 10 minutes. Stir in the onion and 1/4 cup water. Cover and cook for 1 minute. Uncover and cook, stirring, until the onion and sweet potatoes are tender, and the water has evaporated, about 3 minutes. Keep warm.
  3. Meanwhile, combine the chili powder, cumin, and cayenne in a small bowl.
  4. Butterfly each chicken breast by slicing it horizontally almost but not entirely in half so you can open it like a book. Rub the spices all over.
  5. Lightly oil a sauce pan, put the chicken on it, and broil, flipping once, until just cooked through, 5 to 6 minutes total.
  6. In a medium bowl, combine the garlic, lime zest, juice, and 2 Tbs. of the canola oil. Add the potatoes and onions, black beans, cranberries, and cilantro and toss gently to combine. Season to taste with salt and pepper and serve with the chicken.

Adapted from http://www.finecooking.com/recipe/spicy-chicken-with-black-bean-cranberry-and-sweet-potato-salsa




2 teaspoons freshly ground black pepper

½ teaspoon ground white pepper

2 teaspoons cayenne pepper (use 1 teaspoon for less heat)

2 teaspoons chili powder

1 teaspoon smoked paprika


2 boneless, skinless chicken breasts, and 4 boneless chicken thighs, cut into 1-inch cubes

1/3 cup olive oil

1 & ½ cups multigrain flour

1 small onion, diced

3 celery stalks, diced

1 small poblano chile, seeded and diced

1 tablespoon garlic, minced

5 plum tomatoes, chopped

2 cups canned tomatoes (fresh is you have them)

5 cups water

1 tablespoon dried thyme leaves

4 fresh bay leaves (or 2 dried)

1 teaspoon of hot sauce (ie, Tobasco)


1 cup Basmati rice NB 1

1 & ½ cup water

2 fresh bay leaves

Scallions, diced



  • Whisk together the ingredients for the rub in a small bowl.
  • Place the chicken pieces in a large bowl, and add the rub mixture. Use your hands to evenly coat, and set aside.
  • Heat the oil in a large pot, or Dutch oven, over medium-high heat until it begins to smoke a little.
  • Meanwhile, toss the chicken with the flour to coat.
  • Shaking off the excess flour from the chicken, transfer the pieces to the hot oil and fry until golden brown on all sides. Do this in two batches, so you don’t overcrowd the pan – the chicken should be in one layer, and not on top of each other.
  • Reserve the leftover flour (you need about ¼ cup…add more flour if needed).
  • Use a slotted spoon to transfer the chicken to a platter, leaving the oil in the pan (you should have ¼ cup…add more if needed).
  • Add the remaining flour to the oil, and cook, stirring constantly, for about 5 minutes to create a medium-brown, peanut butter-colored roux.
  • Add the onion, celery, poblano, and garlic, and cook for another 5 minutes.
  • Add the water, tomatoes, stock, thyme, bay leaves, and hot sauce.
  • Simmer over low heat for 45 minutes, stirring occasionally, until thickened to a light gravy and the chicken is very tender.
  • Taste and adjust seasonings.
  • Serve over Perfectly Steamed Rice with chopped scallions as garnish (recipe below)


  • Combine the rice, water, and bay leaves in a medium saucepan and bring to a boil over medium-high heat.
  • Reduce the heat to very low, cover with a tight-fitting lid, and simmer for 15 – 20 minutes.
  • Remove from heat, and keep covered for an additional 5 minutes.
  • Remove the lid, cool for a few minutes, and then fluff the rice with a fork.

NB1 http://www.findtex.com.au/diabetic-foods/can-we-lower-the-gi-of-rice/



For the body

  • 3 Tablespoons olive oil
  • 2-3 bird’s eye red chili (deseeded if you want to reduce the heat)*
  • 4 garlic cloves, finely chopped*
  • 2” knob of fresh ginger, peeled and finely chopped*
  • 1 stem lemon grass, pale section only, finely chopped*
  • 2 kaffir lime leaves, deveined and finely chopped*
  • ½ bunch of coriander, stems washed (save the leaves for the salad)*
  • ½ lime rind, grated
  • 450g chicken mince, free range of course
  • 2 Teaspoons fish sauce
  • 2 Teaspoons tamari
  • ½ lime, juiced
  • *Blitz these ingredients to a rough paste in the food processor

For the base

  • ¼ red cabbage, shredded (thinly sliced)
  • ¼ savoy cabbage, shredded (thinly sliced)
  • 1 large carrot, peeled and grated
  • ½ red onion, thinly sliced
  • 3-4 green spring onions, chopped
  • ½ bunch of fresh coriander leaves, chopped
  • Large handful of fresh Australian mint, chopped
  • Small handful of fresh Vietnamese mint, chopped
  • Small handful of fresh Thai basil, chopped
  • Small handful of fresh basil, chopped

For the dressing

  • 2 Tablespoons olive oil
  • 3 Tablespoons lime juice
  • 1 ½ Teaspoons fish sauce
  • 2 ½ Teaspoons tamari

For the garnish

  • 2 Tablespoons toasted sesame seeds
  • ½ cup roasted almonds and macadamia nuts chopped
  • 2-3 bird’s eye red chili, deseeded and finely chopped
  • ½ bunch of fresh coriander leaves, chopped
  • 1 cup fried shallots


  1. Make the body– Heat the olive oil in a large frying pan high and fry the spice paste for about a minute until fragrant.
  2. Add chicken mince and lime zest and stir well, making sure to break up any big lumps and distribute the spice paste evenly through. Allow to cook through (approximately 12 minutes). Turn off the heat then stir in the fish sauce, tamari and lime juice.
  3. Make the salad base– In a large bowl, mix together all the base ingredients (cabbages, onions, carrot and fresh herbs).
  4. Make the dressing– Shake all dressing ingredients in a jar until well combined. Do not to dress the salad leaves until serving time.
  5. Divide the dressed salad base into individual bowls then top with 2 spoonful of the mince. Add the garnishes to your taste.
  6. You might want a cup of black tea to go with this