Tag Archives: courgette

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.

Easy Mediterranean-Style Chicken

Protein-packed, 3 of your 5-a-day, and perfect paired with crusty bread or sticky rice!

Serves 3

INGREDIENTS:

  • 3 chicken thighs and 4 chicken drumsticks
  • 2 courgettes, chopped
  • 1 vine of tomatoes
  • 3 onions, chopped
  • 1/2 bulb garlic
  • 1 tbsp mixed herbs
  • 1 tbsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8
  2. Mix the vegetables with most of the oil, mixed herbs and seasoning in a baking pan.
  3. Rub the chicken with the remaining oil and herbs, season.
  4. Place the chicken on top of the vegetables.
  5. Bake for 40minutes – the vegetables may need tossing halfway through.

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.

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

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

 

Sausage and Courgette Omelette

INGREDIENTS:

  • 4 reduced-fat sausages
  • 4 eggs
  • 1 courgette
  • 2 onions, chopped
  • 1 garlic clove, crushed
  • 1 tsp olive oil

METHODS:

  1. Heat olive oil in pan on a medium heat.
  2. Add onions and heat until soft.
  3. Remove onions from pan and add sausages, cook for 10 minutes.
  4. Add the cooked onions, garlic and courgette and cook for a further 5 minutes.
  5. Add the eggs and cook for until hard and white.

NUTRITION

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Sausages – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.