AVOCA”DO” THE RIGHT THING!

Karina’s Lean Avocado & Chicken Burgers!

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This burger is great for your health. Get some into your belly and enjoy ūüôā

Ingredients:

Mixture:

  • 500 g lean chicken mince
  • 1 very small pink or red onion, diced finely
  • 4 garlic cloves, crushed
  • 200 g peeled sweet potato, grated finely
  • 1/12 tablespoons soy sauce
  • 1 egg
  • 4 tablespoons of fresh and roughly chopped parsley, stalks removed

Additional:

  • Sweet chilli sauce to serve
  • 2 tablespoons of olive oil, to¬†line baking tray
  • 1 handful of fresh rocket leaves to serve
  • 4 crusty and fresh low GI rolls e.g. wholemeal, soy & linseed, or any Low GI bread rolls you like.
  • 1 medium avocado to serve, sliced thinly.

Method:

Preheat your oven to¬†200¬įC.

While your oven is preheating, place all your mixture ingredients into a large bowl, then mix well using a wooden spoon. Once your mixture is well combined, mould your mixture into four large patties, then set aside.

Line your¬†baking tray using olive oil, ensuring your¬†baking tray is cool to the touch and is not hot. Place your¬†four large patties onto your lined baking tray, then place into your preheated oven and bake, for 35 minutes, or until golden brown and cooked through. Once cooked, turn your oven to ‘off.’

Compiling the Beauty:

Lightly toast your fresh bread rolls, then cut each roll in half. Place a few rocket leaves on the base of your bread roll. Place one chicken patty on top of your rocket. Top with your avocado, a dollop of sweet chilli sauce, then close your burger with the crispy top.

Repeat with the other three burgers.

Serves 4

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

These aren’t ‘won-ton’ wontons!

Karina’s light and¬†Spicy Chicken ‘wonton’ soup!

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Ingredients:

For the Wonton filling:

– 150 g chicken thigh fillets, fat removed, cubed into tiny pieces

– 2 cloves of garlic, finely grated

– 1 large pinch of black pepper

Р1/2 a teaspoon of Mexican hot sauce

– 22 egg pastries

– 3 drops of sesame oil

To seal the Wontons:

– 1 small cup of cold water

For the Wonton Broth:

– 2 tablespoons of soy sauce

– 3 teaspoons of vegetable stock powder

– 1 pinch of black pepper

– 1.5 litres of water

– 1 teaspoon of Mexican hot sauce

– 1 teaspoon of sesame oil

– 150 g carrots, sliced thinly

– 1 shallot, sliced thinly

Method:

Clean your kitchen bench well, wipe dry, then lay your wonton wrappers across your kitchen bench.

Make your wonton filling by combining all the ingredients for the wonton filling together, in a small bowl, then mix well to combine. Scoop 1/2 a teaspoon of wonton mixture into each wonton, then lightly brush two sides of the wonton wrapper with water (it should be the two sides that form a triangle). Fold your wonton wrapper over, to form a sealed triangle shape. You can either have triangle wontons, or you can experiment with different shapes.

Make your wonton broth, by combining all the ingredients for the wonton broth, except the shallot. Bring this mixture to the boil, then add all your wontons, being careful to stir the broth well so that the wontons do not stick together. Boil the wontons in the wonton broth for about 10 minutes, or until the chicken cooks and the wontons are nice and plump. Once cooked, add your shallot, then turn the heat to ‘off.’

Compiling the Beauty:

Grab a large soup bowl, then pour your broth and wontons in this bowl.

Sit in a warm place to enjoy your comforting and spicy soup.

Enjoy!

Karina x

Copyright © 2015 by Karina Teuma

Don’t be ‘Chicken!’

Karina’s Delicious and Spicy Baked Portuguese Chicken!

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Don’t be ‘chicken.’ You know you want to try this recipe! This one is a flavour explosion…bring it on!

Ingredients:

For the marinade:

– 1 x 1.8 kg whole chicken (dead, of course)

–¬†6¬†garlic cloves, grated

– Juice of 1 lemon or 1 orange, whichever you have around. (lemon is better)

–¬†1/2 tablespoon of salt

– 1/2 teaspoon black pepper

–¬†1. 5 tablespoons of paprika

–¬†2 tablespoons fresh oregano

– 2 tablespoons of olive oil

Just combine all the above ingredients together in a bowl, then your marinade is complete.

For the basting sauce:

– 1/2 teaspoon of fiery chilly paste (try to get a hot one with seeds in it)

– 30 grams of olive oil spread (reduced saturated fat)

Р5 garlic cloves, grated

– 1 tablespoon of olive oil

РA light sprinkle of salt

– Juice of 1 lemon or 1 orange, whichever you have around. (lemon is better)

– 2 Bay leaves, lightly scrunched by hand

– 4 tablespoons of whisky

Just combine all the above ingredients in a bowl, then your basting sauce is complete.

Method:

Rinse your chicken, then pat it dry with a paper towel. Butterfly your chicken by cutting carefully down the backbone on one side with a sharp knife, then press the chicken down firmly to ensure it is flat. Tuck the wings inside the chicken, to prevent charring whilst baking. Carefully disjoint the chicken by running your fingers down the bone line of the legs, then grabbing two bones that run into each other, then snapping them (just like a dislocation: poor chicken). Do this for the two leg bones. Once the dislocation process is complete, then slash the chicken’s meatiest parts deeply, so that the chicken cooks evenly whilst in the oven. Once this is completed, pour all the beautiful marinade directly onto the chicken, then massage all this flavour into the chicken, onto the skin, under the skin, all around the skin, then into the cuts of¬†the meatiest parts of the chicken. Place marinated chicken into a bowl, then cover with cling film. Leave in the refrigerator for 1-2 hours (if you like your chicken spicy, then leave it in for 2 hours).

Once the chicken has marinated for your preferred timeframe, leave the chicken in the refrigerator until your oven has been preheated. Preheat your oven (fan forced) for 15 minutes, turning your oven to 200¬įC. Once preheated, lightly oil (with olive oil) your baking dish, which should be large enough for your chicken. Place your beautiful marinated bird into your pre-oiled baking dish, then place it in the oven. Cook your chicken, skin side up, for 30 minutes, without turning. Baste your chicken with half of the basting sauce, then place your chicken back into the oven, skin side down. Cook for¬†another¬†30 minutes, then baste your chicken with the remainder of the basting sauce. ¬†Place your chicken skin side up, then cook for a further 15-30 minutes, or until the chicken juices run clear and your bird is fully cooked. Once fully cooked, rest your bird outside the oven for about 10 minutes. Turn your oven to ‘off.’

You can make a jus to go with this bird. All you need to do, is pour all the juices which run off from your baked chicken, into a small pot, then bring to the boil. You can slightly thicken this jus if you like a thicker sauce, by mixing some corn flour in with this to make a smooth sauce. Alternatively, you can just leave the jus the way it naturally came out of the chicken, bring to the boil, then pour over your chicken. I prefer the more natural jus. Just delicious!

Compiling the Beauty:

Arrange on a plate with your favourite Low GI vegetables. I love baked sweet potato chips and greens.

Serves 6

Enjoy!

Karina x

Curry in a Hurry!

Karina’s Cardamom Chicken!

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If you need a curry in a hurry, you won’t be sorry when you try this one!

Ingredients:

– 1 kg Chicken Breast, cut into 3 cm pieces

– 30 Cardamom Pods, seeds removed

– 5 Garlic Cloves, peeled

–¬†1 1/2 Inch Piece of Ginger, peeled, then finely grated

– 300 ml Light Thickened Cream

– 2 teaspoons Cracked Black Pepper

– Grated Zest of Two Small Lemons

– 2 tablespoons of Olive Oil

– 1 x 400 ml can of Light Coconut Milk

– 2 long Red Chillies, thinly sliced

Р3 tablespoons of chopped Coriander leaves, or 1 1/2 tablespoons coriander seeds, grinded, using a mortar and pestle

– 4 tablespoons Lemon Juice

– 2 cups Brown Rice

Method:

The Night Before: 

Place the seeds from your cardamom pods into a mortar and pestle or a spice crusher/grinder. Crush your cardamom seeds into your chosen device (spice grinder or mortar and pestle). In a¬†mortar and pestle or your blender, crush¬†the garlic and ginger until this forms a¬†smooth consistency. Don’t worry, it doesn’t need to be too smooth. Blend, or use your¬†mortar and pestle to mix your garlic and ginger, with 5 tablespoons of your light thickened cream, until a lovely paste has formed. Add your crushed cardamom seeds, pepper and grated lemon rind to this fragrant mixture. Spread this beautifully flavoursome curry base, over the chicken pieces, then cover and leave in the refrigerator overnight, for the flavours to infuse!

On The Day:

Grab a large pot, then add approximately 2 litres of water to this pot. Bring the water to the boil. Once the water has boiled, add the rice. Get on with your curry, while stirring the rice every 5 minutes until the 30 minute brown rice cooking time is up.

Heat your olive oil in a very large saucepan, over medium heat. Brown your chicken breast pieces on both sides. Add the remaining light thickened cream and light coconut milk to the very large saucepan. Bring this to the boil, then add your sliced long red chillies, along your coriander leaves. Simmer for approximately 20 minutes, or until cooked and the sauce has completely thickened. Stir in the lemon juice.

Once your brown rice has been simmering for approximately 30 minutes, drain the rice, then set aside for serving.

Compiling the Beauty:

Place your Curry into one bow, then your brown rice into another bowl. Alternatively, layer your brown rice onto a large plate, then scoop your lovely curry to go on top of your brown rice.

Serve immediately ūüôā

Serves 4

So, if you’re in a hurry, make a curry!

Enjoy!

Karina x