by Pam K
Keeping healthy means different things to different people. We are all unique. My healthy, means eating healthy, nutritious and tasteful meals – but I do like some indulgence. I am sharing a few recipes here using great healthy and fresh ingredients.
I have also got a few book suggestions at the bottom of this post available from Amazon!
LENTIL PATTIES
Lentils are one of my favourite sources of protein, but also contain lots of iron, some Vitamin B6, Vitamin C, and Magnesium. I would add them to everything if I could.
- 1 tin – Lentils, well drained
- 1 medium – Onion, chopped finely
- 1 tsp – Crushed Garlic
- 1 – Egg
- 1 medium – Carrot, grated
- 1 tbsp – Fresh Oregano, chopped
- 1 heaped tbsp – Flour
- 2 tbsp – Cottage Cheese
- Fresh Chilli (optional)
- Salt & Pepper
Mix all the ingredients well in a large bowl.
Put a pan on a medium to high heat, and add a little olive oil, or non-stick cooking spray. Spoon the mixture into the hot pan and cook for 3 – 5 minutes, or until the under side is nicely browned and sealed, at which time you can turn them over.
They will require around 8 minutes cooking time in total, or until golden brown and delicious looking.
EGG TART
This takes less than 10 minutes to prepare, so it is a recipe I use a lot when I have not had time to cook a healthy and hearty meal. The variation options are endless.
- 3 – Large Eggs
- 1 small – Onion, chopped
- Small bunch – Chives, chopped
- 1 cup – Cheddar Cheese, grated
- 1/4 cup – Milk
- 2 tbsp – Flour
- 1 tsp – Baking Powder
ADDITIONAL OPTIONS
- Cooked bacon, cubed
- Tin of Tuna, drained
- Cherry tomatoes and a tbsp of basil pesto
Pre-heat your oven to 180 degrees C. Grease a standard size pie / tart dish. Hand whisk the eggs in a large bowl, add all the other ingredients and mix well with a wooden spoon. Fold in your choice of extra’s. Pour into the greased dish and bake for 25 – 35 minutes, or until golden brown and cooked through.
CHICKEN & LENTIL LASAGNE
- 1 small – Onion, diced
- 300g – Chicken Breast, cubed
- 1 medium – Carrot, grated
- 1 tin – Tomatoes, chopped & peeled
- 1 tbsp – Tomato Paste
- 1 tin – Lentils, drained
- Salt & Pepper (Chilli flakes optional)
- Spinach Lasagne – Store bought is perfectly fine, home made even better
- 1 cup – Mozzarella Cheese, grated
BECHEMEL SAUCE
- 2 tbsp – butter
- 2 tbsp – flour
- 1 1/4 cups – Milk, heated
- Salt & Freshly ground pepper
Heat a pan to a medium to high heat. Sauté the onion and chicken breast for a few minutes until the onion starts to appear translucent. Add the carrot, tomotoes, and lentils. Simmer for 20 – 30 minutes and season to taste.
For the béchamel sauce: Melt the butter in a heavy-bottomed saucepan. Stir in the flour and cook, stirring constantly, until the paste cooks and bubbles a bit, but don’t let it brown — about 2 minutes. Add the hot milk, continuing to stir as the sauce thickens. Bring it to a boil. Add salt and pepper to taste, lower the heat, and cook, stirring for 2 to 3 minutes more. Remove from the heat.
In a greased oven proof dish layer the chicken mixture, then lasagne, then béchamel sauce, with the final layer being the mozzarella cheese. Bake for a around 30 – 40 minutes at a 180 degree C oven.
You can buy the full recipe PDF book at https://cakesensation.co.za/product-category/digital-buys/
Books I recommend:
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