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Ginger & Garlic Chicken Couscous

Ginger and Garlic Chicken Couscous

This recipe is so easy it hurts!! A delicious, wholesome meal that will come to the rescue of any novice in the kitchen.

What do I need?

  • 4 chicken breasts
  • Olive oil – you’ll only need a drizzle for your pan
  • 3-4 cloves of garlic (I’d go for 4, but it’s whatever you’re in to 😉)
  • 1 chunk of fresh ginger (-thumb size in length)
  • 1 vegetable stock cube
  • ½ head broccoli
  • 200g couscous
  • 1 handful of mushrooms
  • 1 red pepper
  • 1 handful of kale, chopped

Equipment: 1 large frying pan, 2 chopping boards, 2 sharp knives, 1 spatula, 1 large bowl

Go on then, show me just how easy this is?

  • Chop your garlic cloves and ginger into tiny pieces and add them to the frying pan with your olive oil
  • Chop the chicken breast and add it to the pan, keep it on a low heat so that it cooks right through, stir every few minutes so that eventually it goes a light golden colour
  • While the chicken is cooking prepare the vegetables:
    • Chop the broccoli so that it is in small florets, wash
    • Remove the centre of the pepper along with the seeds, rinse and chop
    • Wash the kale and chop it into thin pieces
    • Chop off the stalks of the mushrooms, wash and chop them into small pieces
  • When the chicken has turned that light golden colour, you can add all of the chopped vegetables, mix around and allow to cook. All veg should soften slightly, chicken should go more golden brown
  • While the above is happening, add the couscous to the large boil along with the broken up vegetable stock. Add boiling water from the kettle so that the couscous is covered by ~1cm, give it a good stir and allow the couscous to absorb the water
  • Add the couscous to your frying pan and mix all together, allow 2 more minutes to cook
  • Serve and enjoy

Total prep/cook time: 30mins

Serves: 4

Nutrition Content per portion:

  • Calories: 382
  • Protein: 40g
  • Carbohydrates: 41g
  • Fat: 6g

Cost per portion: €2.16

 

 

Sticky rice and quinoa salmon

 

STICKY RICE AND QUINOA SALMON

I am not going to lie, this recipe happened by pure chance, and am I glad that it did. For something extremely filling and tasty, you will LOVE this!

What do I need (to serve 4 people)?

  • 4 salmon fillets
  • Salt, pepper, ground cumin, ground coriander, fresh chili – use at your own discretion
  • ½ Pack of baby corn, chopped
  • 1 Yellow pepper
  • 2-3 Handfuls of spinach
  • Asparagus
  • Mushrooms
  • Drop of olive oil
  • 80g torn mozzarella
  • 80g Quinoa
  • 120g Brown Rice

Equipment: Weighing scales, 1 sharp knive, 1 chopping board, 1 frying pan, spatula, microwave, tinfoil, baking tray

How do I add the ‘sticky’ to my rice and quinoa mix?

  • Preheat your oven to 180°C, line your baking tray with tinfoil and throw your salmon fillets on top, garnish with salt and pepper and pop into the oven (it will take about 20-25 mins to cook)
  • While the salmon is cooking the rest of the ingredients need sorting:
    • Put your rice and quinoa together in a pan and water and bring to boil, will take ~15/20 mins to cook
    • Chop your mushrooms, baby corn, yellow pepper, fresh chili, and asparagus
    • Throw a drop of olive oil in a non-stick frying pan and add the chopped veg and ground spices, stirring occasionally. Keep at a low heat
    • Add your spinach after about 5 mins and mix
    • Add the rice and quinoa into the vegetable mixture and add drop of water. Stir your mix
    • Chop the mozzarella and add to your mix, reduce the heat and stir your mixture around. The cheese will start to get gooey.
    • Put the mix on to a plate when you are happy with the consistency
  • Add the salmon on top and you’re good to go!

Total prep/cook time: 30-40 mins
Serves: 4 people

Nutrition Content/ 1 serving:

  • Calories: 537 kcals
  • Protein: 34g
  • Carbohydrates: 42g
  • Fat: 25g

Cost/ 1 serving: €2.94

NutriKate Omelette

NutriKate Omelette

Eggs, eggs, eggs – Nutritious and delicious and oh so cheap to eat!

Omelettes are handy out, you can add what you like, you can eat them when you like and you can have them as often as you like!

What do I need to make these handsome divils?

  • 4 Eggs – 2 full eggs, 4 egg whites
  • 1 Drop of olive oil
  • 1 handful of chopped spinach
  • 4 Chopped cherry tomatoes
  • 30g Mature cheddar cheese chopped into chunks
  • Salt and pepper
  • 50ml Whole milk

Equipment: 1 non-stick frying pan, spatula, bowl, fork (for whisking), chopping board

And what am I to do with the above?

  • Add eggs to a bowl with milk, salt and pepper and scramble
  • Add the rest of the ingredients apart from the oil and mix again
  • Heat the pan with the oil at 4 on the hob and add the mixture
  • As the eggs begin to cook, tilt the pan so that the uncooked part of the mixture runs to the sides
  • When the omelette has almost dried out on top, it’s time to flip it. You can be as creative and brave as you like with this! 😊
  • Let the other side cook for 5mins and serve

Total prep/cook time: 25 minutes

Serves: 1 person

Nutrition Content:

  • Calories: 382 kCals
  • Protein: 32g
  • Carbohydrates: 3g
  • Fat: 27g

Cost/omelette: €1.09

 

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