Cardamom- Garlic-ginger chicken stir fry

Here’s a stir-fry recipe that takes just 20mins to put together, you’ll love it! an example of flavour explosion that you won.’t forget in a hurry, It  is Citrusy, minty, spicy, musty, herbal and sweet . thanks to the cardamom, ginger, garlic and chili , you will taste all of these flavours in every bite!  Plus the crunch of the baby corn and mangetout!( snow pea)  All these in 20 minutes!  Enjoy!

I would recommend using coconut aminos in this recipe, as it is a healthier alternative to your regular soy sauce, it is soy and gluten free ( great for people with soy and gluten allergy) and has a low GI which means your blood sugar is not spiked ,it is also packed with 17 different amino acids the building block of protein which is vital for body building and repair. Great stuff!

Remember the idea behind healthy cooking and eating lifestyle is to as much as we possibly can , eat in ways that promotes the best health for us and this might mean reading ingredients label, understand how the contents might impact us. Then swapping to closest alternative and this is what I tend to practice, again this might not be for everyone. That being said, I have used worcestershire sauce in this recipe because that’s what I had at hand ( ran out of coconut aminos)

I have also used a lot of ginger in this stirfry , this is mainly to do with my choice of base , chinese lettuce! have you ever wanted salad but didn’t want it cold? looking for a hug in poor ol salad?? this exactly how to get that much needed hug in a salad, all the flavours will mask the presence or the absence of the base. This is a go to bowl when you’re trying to stay light ( tracking your makros) or not very active. If you don’t like ginger, that’s OK!  You can still try it but go easy on the amount of ginger that you add to it. You might just end up loving it!  

Can’t manage spicy food? don’t worry just de- seed the chilli once you have cut the chili in half; and then cut them into thin strips.

Don’t have cardamom?? Ok! ginger and garlic are a good pair and would still give you a flavour burst, but the combination of cardamom, ginger and garlic in this stir fry is what makes it unique. again nothing is set on stone , cooking is all about being creative, feel free to play around with what you have at hand.

Other serving suggestions( depending on your health goals): steamed coarse bulgur wheat, quinoa, cauliflower rice, salad, brown rice, or white rice.

Let’s get cooking!!

Ingredients

  • 2 tbsp extra virgin olive oil
  • 3 cloves garlic, minced
  • 3-4 cardamom seeds
  • 1 onion grated
  • 100 grams chicken breast strips
  • 1 tbsp worcestershire sauce
  • 2.5cm ginger peeled and grated
  • 1/2 tsp ground black pepper
  • 1 pack stirfry kit ( tender stem broccoli, baby corn, mangetout and bok choy/ pak choi)
  • 2 pcs fresh red and green chilies, thinly sliced.
  • 1\2bunch of chinese lettuce sliced( optional base)

Method

  1. Place a pan over medium-high heat.Add olive oil on pan.
  2. Allow oil to heat up a bit then add garlic, onion, cardamom and ginger Cook until fragrant. 3mins( save some ginger for later)
  3. Then add the chicken and cook on each side until nicely firm (about 10mins)
  4. Add worcestershire sauce and all the vegetables and Stir fry until chicken is fully cooked.( 5mins) then add the remaining ginger and stir for another 2mins
  5. Take off the hob and serve with base of choice!

enjoy!

click link for printable recipe https://sites.google.com/site/healthfulnonyecom/cardamom-garlic-ginger-chicken-stirfry

Sheet pan herby sea bream and crunchy potatoes with white wine sauce

Ever had an impulse buy? Or planned a menu right at the shop Aisle? If No just read on and if yes, then here we go!
Celebrating valentine’s day is one of our cherished family traditions and we usually go for a date night. But we have in the past year decided to do things differently. (Cook up a new dish). This year’s menu was originally the mixed seafood coconut curry on link below.

https://healthfulnonye.com/2019/02/12/mixed-seafood-coconut-curry/ The husband’s absolute best!

What a bargain!

Plans changed as I dropped kids off at our local supermarket (Sainsburys) for their activity, as always, I wandered off to the reduced item section and boom!! goes 2 packs of sea breams at an incredibly 80% reduction, I knew instantly that we are having something new at last! My husband loves fish and loves the idea of a bit of wine in fish or meat marinade (Inspired by his second-best TV channel, Cooking channel).
I also found potted fresh herbs and baby potatoes reduced… It’s all coming together now!… phew! it must be a one sheet herby fish and potato bake! Something quick
I love adding fresh herbs to fish dishes, a great way of introducing some flavour to the dish without adding a lot of salt or unhealthy fats. So, the choice of Dill, thyme and bay leaves gave this dish a delicate punch of flavours, anisseedy flavour from the fennel, a spicy kick? thanks to the green bird’s eye chilli and the addition of lemon wedges brought all the ingredients together making the meal a great dinner option that is light and incredibly refreshing.
I appreciate the simplicity of this dish, because of the love that went into the making. So, next time you want to treat a loved one or even yourself, this sheet pan bake will do the job!.
So, I have cooked and served the fish with the bone on , we love to crack every single bit … (what’s happened to health and safety guys?) that’s the fun, but feel free to skin yours if you’d rather without the bone.. sure will taste the same.
Let’s get cooking!!

Difficulty: easy

Seabream, fennel, dill, thyme and green chilli

INGREDIENTS

3-4 sea bream fish
2 fennel bulbs (sliced)
2 Lemons.( sliced)
2 cloves of garlic
30 g bunch of fresh dill
6-8 fresh thyme sprigs (rinsed)
6 bay leaves
6-8 green bird’s eye chilli
250- 300ml white wine.
Extra virgin olive oil
4-5 med sized carrots quartered
potatoes halved with skin on.

METHOD

  1. Preheat oven to 200°C/fan180°C/ gas 6. grease the base of a large roasting tin with olive oil and set aside.
    place a pan on the hob, add 1/2 teaspoon olive oil and sauté half of the sliced fennel, garlic and green peppers until fragrant.
  2. Season the inside of the fish with olive oil then fill the cavity of each fish with the sautéed vegetables and the rest of the fennel and lemon slices, dill, thyme and bay leaves, bay leaves .
    season the halved potatoes and carrots with olive oil and pinch of salt, then scatter the rest of the vegetables and herbs on the remaining fennel, lemon and herbs, then pour over the wine. drizzle the whole sheet with extra olive oil.
  3. Cover the sheet with foil and bake for 25-30 minutes, basting the fish with the pan juices halfway, when the fish is firm to the touch carefully transfer the fish to a bowl and cover loosely with foil to keep it hot.
  4. Make a quick sauce from the pan juices by tipping the juice(the fennel) in a blender, and blitz till smooth. pour into a plate or jug.
  5. Transfer the fish to serving plates, serve with the baby potatoes and carrots, enjoy with the sauce, some drizzle of extra olive oil and extra garnishing as shown in the picture.

Link to printable recipe: https://sites.google.com/site/healthfulnonyecom/herby-fish-and-crunchy-potato-bake-with-white-wine-sauce

Ta…daa!

Happy cooking!!

Serve and enjoy with the white wine sauce

Notes: you can skin the fish side up if you don’t like bones before serving