November 28, 2024

Mexican chicken stew with quinoa & beans

Mexican Chicken Stew with Quinoa & Beans


Prep: 25 mins

Cook:30 mins

Serves 4 – 5

 

 

INGREDIENTS


  • 1 tbsp olive oil
  • 1 onion sliced
  • 2 red peppers (deseeded and chopped into largish chunks)
  • 3 tbsp chipotle paste
  • 2 x 400g cans chopped tomatoes
  • 4 skinless chicken breasts
  • 140g quinoa
  • 2 chicken stock cubes
  • 1 x 400g can pinto beans drained
  • small bunch coriander (most chopped, a few leaves left whole)
  • juice 1 lime
  • natural yogurt to serve



METHOD


  • Step 1


Heat the oil in a deep frying pan and fry the onions and peppers for a few mins until softened. Stir in the chipotle paste for a minute, followed by the tomatoes. Add up to a tomato can-full of water to cover the chicken and bring to a gentle simmer. Add the chicken breasts and gently simmer, turning the chicken occasionally, for 20 mins until the chicken is cooked through.


  • Step 2


Bring a large saucepan of water to the boil with the stock cubes. Add the quinoa and cook for 15 mins until tender, adding the beans for the final min. Drain well and stir in the coriander and lime juice, then check for seasoning before covering to keep warm.


  • Step 3


Lift the chicken out onto a board and shred each breast using two forks. Stir back into the tomato sauce with the season. Serve with the quinoa, scattering the stew with some coriander leaves just before dishing up and eating with a dollop of yogurt on the side.

Mushroom & Chive Omelette

By Zina Stone • February 12, 2025
 Mushroom & Chive Omelette 1 serving | 15 minutes INGREDIENTS 1 tbsp Butter (divided) 2 cups Mushrooms (sliced) 1 tbsp Chives (chopped) 4 Egg METHOD Heat half of the butter in a pan over medium heat. Add the mushrooms and cook for five to seven minutes until the mushrooms have softened. Add the chives and transfer to a plate to set aside. Whisk the eggs in a small bowl. Heat the remaining butter in the pan. Add the eggs and cook until almost set. Place the mushrooms on one half of the omelette and fold the other half over top. Remove from heat and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Dairy-Free: Use oil instead of butter. Additional Toppings: Add cheese and/or fresh herbs. Make it Fluffy: For a fluffier omelette, whisk the eggs with milk or water. More Veggies: Add spinach or kale. More Flavor: Add garlic, onions, red pepper flakes, hot sauce, and/or salt. Nutrition Facts ​ ( Amount per serving ​) 431 calories 31g fat 8g carbs 2g fiber 5g sugar 31g protein 775mg cholesterol 295mg sodium 5mg iron

Egg & Chorizo Wraps

By Zina Stone • February 6, 2025
Egg & Chorizo Wraps 2 servings | 15 minutes INGREDIENTS 6 ozs Chorizo (casing removed) 4 Egg 2 ozs Cheddar Cheese (shredded) 2 Brown Rice Tortilla 2 tbsps Cilantro (roughly chopped, optional) METHOD In a large cast-iron skillet over medium heat, add the chorizo and break it apart until crumbled. Cook for about seven to nine minutes, until cooked through. Remove with a slotted spoon, set aside, and lightly wipe out the skillet with a paper towel. In a small bowl, whisk the eggs and add the cheese. In the same pan over medium heat, add the egg mixture and cook, stirring often with a spatula until fluffy and cooked to your liking. Divide the egg mixture into the tortillas and top with chorizo and cilantro. Enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is one tortilla. Dairy-Free: Omit the cheese or use nutritional yeast or dairy-free cheese instead. Additional Toppings: Salsa, avocado, black beans, onions, tomatoes, and/or bell peppers. Nutrition Facts ​ ​( Amount per serving ​) 538 calories 27g fat 38g carbs 5g fiber 5g sugar 32g protein 399mg cholesterol 686mg sodium 5mg iron

Air Fryer Green Pepper Tuna Melts

By Zina Stone • January 28, 2025
Air Fryer Green Pepper Tuna Melts  2 servings | 15 minutes INGREDIENTS 2 cans Tuna (drained) 2 tbsps Red Onion (finely chopped) 1 stalk Celery (finely chopped) 2 tbsps Capers (chopped) 1/3 cup Mayonaise 1/2 tsp Black Pepper (freshly ground) 2 Green Bell Pepper (large, quartered, seeds and stem removed) 2 ozs Cheddar Cheese (shredded) METHOD Preheat the air fryer to 375oF (190oC). In a bowl, combine the tuna, onion, celery, capers, mayonnaise, and black pepper. Stuff the peppers evenly with the tuna mixture and top with cheese. Place the stuffed peppers in the air fryer basket and cook for three to five minutes or until the cheese is melted. Enjoy! NOTES Leftovers: Best enjoyed immediately or refrigerate in an airtight container for up to two days. Serving Size: One serving is equal to four pieces. Canned Tuna: One can of tuna is equal to 165 grams or 5.8 ounces, drained. More Flavor: Add parsley and/or dill. Add chopped pickles and hot sauce. Nutrition Facts ​  (​ Amount per serving ​  ) 541 calories  39g fat  9g carbs  3g fiber  4g sugar  40g protein  103mg cholesterol  1048mg sodium  3mg iron
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