Tag Archives: cinnamon

African-Spiced Peach and Pomegranate Chicken

I am stuck in not-so-sunny Cardiff so I thought I would make a summery spiced salad to cheer me up! Using North African flavours, this light and easy meal can be used as a lunch and a tea, and provides a load of vitamins and minerals for health.

INGREDIENTS:

  • 3 chicken thighs
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • 2 tbsp pomegranate seeds
  • 2 peaches, quartered
  • 1 courgette, stripped
  • 3 Brazil nuts, chopped
  • 1 tsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Mix the spices together and put half on the chicken thighs and cook for 10 minutes.
  3. Meanwhile, add the remaining spices to the peaches and add to the oven after the 10 minutes is over. The peaches and chicken thighs should now take a further 20minutes to cook.
  4. When they are nearly done, heat the olive oil in a pan on a medium-high heat. Add the courgette strips and cook until slightly browned.
  5. Plate up the courgette, peaches and chicken thighs, and top with the pomegranate seeds and Brazil nuts.
  6. Enjoy!

NUTRITION:

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Chicken – a good source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

Peaches – High in vitamin A for vision, and C for antioxidant and immune function.

Brazil nuts – One of the best sources of selenium which has a massive role in the immune system and in thyroid hormone function.

Pomegranate seeds – Considered a superfood, pomegranate is high in vitamin C for immune function, folate for DNA synthesis, and potassium for fluid balance.

Courgette – High in vitamin A for vision, fibre for digestion, and magnesium for chemical reactions in the body and immune function.

Moroccan Chicken and Date Couscous

A fragrant tea or easy pack up lunch, this Moroccan style chicken uses dates to give it a sweet kick and is super high in protein!

INGREDIENTS:

  • 40g couscous
  • 1 brown onion, chopped
  • 2 chicken thighs
  • 5 dates
  • 1 clove garlic, diced
  • 1 tsp cumin
  • 1 tsp cinnamon
  • 120ml boiling water or chicken stock
  • 1 tsp olive oil
  • Bunch of parsley, to top
  • METHOD:
    1. Preheat the oven to 220/8.
      Heat the olive oil on a medium-high heat and brown the chicken thighs for 4-5 minutes, or until crispy.
      Remove and add to a roasting tin, along with the dry couscous.
      In the same pan that has just cooked the chicken, reduce the heat and soften the onion and garlic for 5minutes.
      Add the dates, cumin, cinnamon and stock to the onion mix, and bring to the boil.
      Mix the dates and stock to the dried couscous and chicken in the roasting tin, and cover with tin foil.
      Bake for 25- 30 minutes.
      Serve with parsley and enjoy!

    NUTRITION:

    Chicken – a good source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Couscous – high in protein (5g per portion) and providing a good base for this dish.

    Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

    Dates – a good source of carbohydrate and high in calcium for bone strength.

    Moroccan-Spiced Chicken One-Pot

    A low-fat, high protein (52.2g per serving) and moderate calorie main meal, perfect for the summer and packing a punch with spices and flavour!

    Serves 1

    INGREDIENTS:

    • 1 chicken breast, cut into chunks
    • 50g dried couscous
    • 1 onion, chopped
    • 1 clove garlic, diced
    • 150ml water or chicken stock
    • 80g cooked peas
    • 1 carrot, thinly sliced
    • 1 tsp ground cumin
    • 1/2 tsp ground coriander
    • 1/2 tsp ground turmeric
    • 1/2 tsp ground cinnamon
    • 1 tsp olive oil
    • 1 bunch fresh mint

    METHOD:

    1. Heat the olive oil on a high heat.
    2. Sear the chicken so there is no pink around the outside, and continue to cook for a further 3 minutes.
    3. Reduce the heat to medium, and add the onions and cook for 5 minutes.
    4. Add the spices, garlic and carrots, and cook for a further 4minutes until the carrots are slightly soft.
    5. Remove from the heat and add the stock or boiled water, the peas and the couscous. Combine well.
    6. Leave for 5 minutes, until the couscous has expanded and is soft and fluffy.
    7. Add fresh mint to serve.
    8. Enjoy!

    NUTRITION

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    YES LADS LOOK AT ALL THAT GREEN!

    Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Couscous – high in protein (6g per portion) and providing a good base for this dish.

    Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

    Carrots – High in retinol for vision, thiamin for energy release from carbohydrates and neurotransmitter synthesis, fibre for digestion, vitamin C for immune and antioxidant function, and potassium.

     

    Chicken and Hummus Couscous Salad

    DINNER IDEA

    Okay so I normally grab a sandwich for lunch, or have leftovers from tea the night before, but today I thought I would spice things up as I had some time this morning to make my pack-up. To my surprise this literally took me 10minutes to make so I will definitely be doing it again!

    Serves 1

    INGREDIENTS

    • 60g dry couscous
    • 1/2 tsp cinnamon
    • 1/2 tsp dried coriander
    • 1/2 tsp dried cumin
    • 160ml boiled water
    • 1/2 red pepper, chopped
    • 1/2 green pepper, chopped
    • 1/4 cucumber, chopper
    • Leftover chicken (swap for chickpeas or beans for a veggie version)
    • 1-2 teaspoons hummus
    • 1 bunch of fresh coriander, chopped

    METHOD

    1. Mix the dry couscous and spices together, and cover with boiled water.
    2. Leave for 5 minutes, or until the couscous has absorbed all the water.
    3. Fluff the couscous with a fork to separate.
    4. Mix in the chicken, cucumber, pepper and fresh coriander.
    5. Put in a sealable container (if making a pack-up) and top with hummus.
    6. Enjoy!

    NUTRITION

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