Posts Tagged ‘Psychologist Nuffield Hospital’

Middle Eastern Baked Chicken

Friday, March 15th, 2013
MIDDLE EASTERN BAKED CHICKEN:

There’s plenty of flavor, thanks to the Middle-Eastern-style spices, which add a slight sweetness to the dish. Enjoy this with a green salad, some wholemeal couscous, or brown or red rice .

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients:

4 5-ounce skinless, boneless chicken breasts
2 tbsp lemon juice
1/2 tsp cumin
1/2 tsp dried coriander
1/2 tsp cinnamon
1/2 tsp cardamom
2 garlic cloves, slivered
1 15 ounce can chick peas/garbanzo beans, well rinsed and drained
1 14.5-ounce can diced tomatoes
1/4 cup freshly chopped coriander

Preparation:

Preheat oven to 400 degrees. Place chicken breasts in a glass baking dish large enough to accommodate the chicken in one layer. Sprinkle with lemon juice. Combine spices in a small bowl and sprinkle over chicken, followed by garlic slivers.
Pour can of chickpeas over chicken followed by the tomatoes. Bake uncovered for 25 minutes.

Serves 4

Yummy Quick Greek Style Lunch

Friday, March 15th, 2013
Yummy Quick Greek Style Lunch:

Ingredients:
1/2 (500g) pack wholewheat spaghetti
1 tablespoon olive oil
2 cloves garlic, minced
1 punnet crimini mushrooms (or any other that you might have to hand), sliced
2 small courgettes, sliced
oregano to taste (fresh is better, but dried will do)
salt and freshly ground black pepper to taste
12 Kalamata olives, pitted and sliced
50g (2 oz) feta cheese, crumbled

Method:
Cook spaghetti according to package instructions; drain.
Heat the olive oil in a frying pan over medium heat, and sauté the garlic 2 minutes. Mix in mushrooms and courgette. Season with oregano, salt and pepper. Stir in olives, and cook until heated through. Place pasta in the frying pan, toss to coat, and continue cooking about 2 minutes. Toss with feta cheese to serve.

Spinach, Strawberry and Pecan Salad

Friday, March 15th, 2013

Spinach, Strawberry and Pecan Salad

Ingredients:
8 ounces fresh torn spinach or baby spinach
2 cups cleaned and sliced strawberries
1/2 cup pecan halves or pieces, lightly toasted

Dressing
1/4 cup extra virgin olive oil
2 tablespoons balsamic vinegar
1/4 teaspoon dried tarragon
1/8 teaspoon each onion and garlic powder
a pinch of dry mustard
If too tart add 1/4 teaspoon honey.

Preparation:
Toss spinach with sliced strawberries, pecans.
Combine dressing ingredients in a jar; shake until well blended. When ready to serve, drizzle dressing over the salad and toss lightly.

OPTIONAL EXTRAS
2 to 3 ounces goat cheese or blue cheese, crumbled and tossed in or 1/4 cup mixed seeds (you might like to toast these lightly before adding them.)

This salad is vitamin B rich!
Serves 4 to 6.

Ham and Veggie Omelette

Friday, March 15th, 2013

Ham and veggie omelette

Egg(s) x 2
Frozen peas x 1 cups
Green beans x 1 handfuls
Mushrooms x 1 handfuls
1 teaspoon olive oil
Lettuce x 1 cups
Cherry tomatoes x 80 gram(s)
Sliced cooked ham x 50 gram(s)
1. Heat the olive oil in a frying pan to prevent sticking.
2. Chop ham and beans into small pieces and thinly slice mushrooms.
3. Add beans, mushrooms and peas to frying pan and gently cook.
4. Once mushrooms are soft, add the eggs and cook until the eggs are set.
5. Flip omelette over and serve with a colourful salad.

Chicken Livers

Friday, March 15th, 2013
Chicken Livers

Serves 4

1/2 kg chicken livers washed and cut into cubes
1 big onion sliced
1 tsp paprika
2 tbs. lemon juice
1 tsp. mixed spices
3 tbs. oil or butter
1/4 tsp. chilli powder
Salt & pepper

Heat oil or butter in a pan. Add the chicken liver, with spices and fry for 8 - 10 minutes or until brown from all sides. Remove with a slotted spoon and leave aside. Using the same oil and pan, fry the onions for a few minutes or until soft. Add the chicken liver, chilli, lemon juice,paprika, spices, salt and pepper to the onion, and cook for a further 5 minutes. Serve with salad and whole meal pitta bread.

Black bean and Chilly Soup - quick easy and yummy

Monday, March 11th, 2013

Ingredients

1 onion , chopped
2 sticks celery , sliced
1 carrot , cut into small dice
olive oil
pinch chilli flakes
½ tsp ground cumin
1 x 400g tin chopped tomatoes
400ml vegetable stock
1 x 400g tin black beans , rinsed and drained
150ml pot natural yogurt
small bunch coriander , chopped

Cook the onion, celery and carrot in 1 tbsp olive oil until softened. add the chilli flakes and cumin and cook for a minute. add the tomatoes, stock and beans then simmer for about 30 minutes, until the veg is tender.
Serve with a dollop of yogurt and some chopped coriander on top.

Omelette with can of … ready to go in ten minutes!

Monday, March 11th, 2013

4 eggs
2 heaped teaspoons of Dijon Mustard
1 teaspoon dried mixed herbs
Freshly ground black pepper
1 x 200g (7oz) can chopped tomatoes
Spray of olive oil or any other non stick spray
1 x 200g (7oz) can flageleot or cannellini beans, drained and rinsed if you don’t have beans use tinned fish, or crumble in some cheese.

Whisk eggs in bowl with mustard, herbs and pepper. Stir in the tomatoes.

Heat a small frying pan and spray lightly with olive oil (or non-stick spray)
Pour in egg mixture. Scatter beans over the top and cook until bottom is turning light brown. Place under hot grill for 3-4 minutes until top is set and golden brown.
Serve with a slice of wholemeal or rye bread and some salad. This will serve 2

Ultimate Lettuce Wrap

Monday, March 11th, 2013
Ultimate lettuce wrap:
Quick and easy packed lunch !!

Serves4

Ingredients:
4 iceberg lettuce leaves
4 roast turkey sliced
1/2 cucumber sliced
250g Humous
Sprinkle of paprika

Top @ leaf with a slice of turkey, cucumber and Humous
Next sprinkle with paprika .
Roll as if a wrap.
Keep in tact with a wooden pick.

Really savour your lunch if you stress eat you don’t chew thoroughly and you won’t absorb the nutrients effectively

Power Eggs with Veg.

Monday, March 4th, 2013

Eggs with Veg:

Eggs: 2 eggs soft-boiled, scrambled or poached
and
Veg: a generous serving of either wilted spinach or other steamed or grilled vegetables , such as asparagus, kale or pak choi