Tasty Chicken and Haloumi Fritters (Keto + Gluten Free)

High in protein and only 2.3g of carbs per serve!

Ingredients

  • 500g chicken mince
  • 200g halloumi
  • 1 medium egg
  • 200g grated zucchini
  • 30g almond flour
  • dash of salt
  • Optional: add a little grated lemon zest.

Directions

  1. Grate the zucchini. Press (or hand wring) to squeeze most of the water out.
  2. Grate or finely cut the haloumi.
  3. Combine all ingredients.
  4. Shape into about 20 meatballs.
  5. I like to cook in the airfryer @ 180’C / 356’F for 13-15 minutes but you could also oven bake.
  6. Serve with above ground green vegetables, such as a leafy salad.

NUTRITIONAL INFORMATION

Based on 4 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1466.5kJ (350 kcal)
Protein41.2 g
Fat, total19.6 g
– saturated8.7 g
Carbohydrate2.3 g
Dietary Fibre1.3 g
Sodium257 mg

Madagascar chicken

While studying Madagascar, I was fascinated by their terraced rice fields (unusual for an African nation). The Malagasy people use rice as a part of all three meals and also draw on many cultural influences in their cooking.

One dish that particularly drew my attention was this idea for a simple marinade that would allow me to make good use of our bountiful lemon tree.

Ingredients

  • Fresh lemon zest
  • Ginger
  • Garlic
  • Salt
  • Coconut oil / Coconut cream
  • Chicken
  • Rice

Directions

Unlike most recipes, I’m keeping this simple since the focus is really on the combination of flavours used.

In a deep dish, place your chicken. You want something that will stay tender like chicken thighs or whole legs.

Onto the chicken, rub fresh lemon zest (the finely grated skin of the lemon), fresh grated ginger (or ground ginger), some crushed garlic, and coconut oil. Alternatively, use rice bran oil and add a little coconut cream to your finished dish.

Marinate the chicken overnight to absorb the flavours. Cook until tender using your choice of BBQ, skillet, or air fyer.

Serve with rice.

Consider adding a popular Malagasy side dish, such as Lasary Voatabia or Mofo Sakay.

Baked Chicken & Peaches

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Baked Chicken and Peaches

This is a great dish to make in summer when fresh peaches are cheap; I made it recently on a dark Autumn day with the skies full of rain – tinned peaches work just as well and bring a bright note to the day!

It takes very little time too mix up and put in the oven; combine it with some vegetables and instant mashed potatoes for a quick meal that is also toddler / child friendly!

(FYI I buy plain potato flakes from a bulk buy store rather than buying boxed instant mashed potato from the supermarket.)

Ingredients

  • 2 chicken breasts (boned & skinned)
  • 1/3c brown sugar
  • 1 peach / 1/3 of a 400g tin of peaches
  • 2 pinches of ground ginger
  • 1 pinch allspice or ground cloves
  • 1/2T lemon juice

Optional

  • Superfine white rice flour or cornflour (corn starch) to make gravy.
  • Potato flakes + boiling water + rice bran oil + salt + almond milk to make mashed potatoes.
  • Broccoli.

Allergies: gluten free, dairy free, soy free, egg free, nut free.

Note: The recipe will also work well for larger amounts just double or triple the ingredients based on the number of chicken breasts you are cooking.

Directions

  1. Take a pyrex baking dish and put in the brown sugar.
  2. Put in the chicken breasts (turning them to coat them in sugar).
  3. Lay slices of peaches over the chicken breasts.
  4. Sprinkle the ground ginger, allspice, and lemon juice over the chicken and peaches.
  5. Bake in a preheated oven at 180’C for approx. 30 minutes. Baste regularly with the chicken juices. Cover in tinfoil if needed.
  6. Optional: After removing the chicken and peaches, whisk in some superfine white rice flour (or cornflour) to make a sweet gravy.
  7. Optional: Serve with steamed broccoli, mashed potatoes, and gravy.

Chicken with 40 cloves of garlic

Chicken with 40 cloves of garlic

Chicken with 40 cloves of garlic served with bacon, brussel sprouts, and rice noodles.

I really love the simplicity of this dish and that it’s a one pot meal when cooked in the wok. Miss 2 even ate a brussel sprout after licking all the gravy off it!

Ingredients

  • 40 cloves of garlic (peeled; hard end cut off; cut in half any large cloves)
  • 3 large skinless, boneless chicken breasts (cut in half)
    • You can use chicken tenderloins or thighs instead.
  • Neutral oil (i.e. Rice Bran Oil)
  • Salt & Pepper
  • 3 cups chicken stock + 1/2 cup in reserve
  • 1/4 cup lemon juice
  • 1T dried basil
  • 2 tsp dried oregano
  • 2T fine white rice flour
  • Optional: 2 chopped rashers of bacon (middle or shoulder)
  • Optional: approx. 8 brussel sprouts (chopped in half)
  • Optional: Wild Mushroom Powder

Allergies: soy free, gluten free, dairy free, egg free, nut free.

Directions

  1. In a large skillet / frying pan / electric wok, heat the oil.
  2. Put in the chicken and garlic. Once the chicken is partially cooked, put in the bacon and brussel sprouts to cook as well.
  3. Cook until the chicken is browned on both sides.
  4. Add 3 cups of the chicken stock, lemon juice, basil, and oregano. You may want to keep back some of the lemon juice and add after tasting (it can be quite a strong flavour).
  5. Bring mixture to the boil, then reduce heat and simmer for 10 minutes.
    • Note: If you want to serve with rice noodles, you can rinse the noodles under hot water until you are able to separate them and then cook them in the simmering broth. Not only will this help to reduce the broth but the noodles taste amazing!
    • Taste the broth and add salt + pepper to liking. If you’d like slightly more umami flavour, consider adding  a dash of one of the following: coconut amino acids, wild mushroom powder, soy sauce, or hoisin sauce.* Food allergies will impact choice.
  6. In a small bowl or cup, whisk the rice flour and 1/c of reserved chicken stock. Add this slurry to the cooking mixture and cook until the sauce thickens (you may need to increase the heat).
  7. Serve with rice noodles, rice, or mashed potatoes.

Note: The secret to this recipe is to lightly sear the outside of the garlic cloves – you want them to go soft, sweet, and squishy inside (like when roasted (otherwise the garlic can be a bit overwhelming). In the traditional French recipe the cloves are left intact (skin on) and the dish is cooked in the oven (then you suck out the gooey inner and discard the skin).

 

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Five Spice Chicken Tenderloin

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Five Spice Chicken Tenderloin

Ingredients

  • 300g chicken tenderloins
  • 2 tsp Chinese Five Spice
  • 2 tsp brown sugar
  • 1 tsp salt
  • 1T balsamic vinegar
  • 3T neutral oil (i.e. rice bran oil)
  • Optional: Chilli flakes, fresh coriander.

Allergy: soy free, dairy free, gluten free, egg free, peanut free, tree nut free.

Directions

  1. Mix the marinade together and place the chicken tenderloins in it. Refridgerate for 1-2 hours.
    • Note: Using a pyrex dish is ideal as it can go from marinading to the oven.
  2. Place in a preheated oven and cook at 180’C for 30 mins. Flip the tenderloins halfway through and check periodically to see if they need basting. (Alternatively, you can pan fry these).
  3. Once the chicken is cooked and still moist, grill briefly to brown.
  4. After removing the chicken, add a little cornflour and whisk to create a dipping sauce.

How to make amazing rotissere / BBQ style chicken even if you’re working or just plain busy

This creates amazing melting-off-the-bone roast chicken with crispy skin and fantastic gravy. For best results (and practicality) it uses both a slow cooker and a oven. (The alternative is 5 hours in the oven but then you won’t get the amazing corn!).

Ingredients

  • Spice blend
    • 2 tsp salt
    • 1 tsp smoked paprika
    • 1 tsp onion powder
    • 1/2 tsp dried thyme
    • 1/2 tsp white pepper + 1/4 tsp black pepper (or just fresh grind in tri-colour peppercorns)
    • 1/4 tsp cayenne pepper
    • 1 tsp garlic powder
  • 1 large onion
  • 1 chicken to roast
  • Vegetables to roast (i.e. potatoes, zucchini, carrot, whole peeled garlic, corn-on-the-cob).
  • Oil (I like rice bran oil)
  • Potato flakes or cornstarch (for the gravy)

Allergy friendly: soy free, dairy free, gluten free, peanut free, tree nut free.

Tip: Whole peeled garlic is often sold in large bags; consider portioning it out into little bags and freezing it. You can pull it out of the freezer each time you have a roast.

Directions

  1. Mix the spice blend together.
  2. Peel the onion & top’n’tail it.
  3. Make sure the chicken is ready for cooking (i.e. giblets removed).
  4. Rinse the cavity and pat dry with a paper towel.
  5. Rub the spice blend over the chicken inside and out.
  6. Put the onion inside the chicken cavity.
  7. Put the chicken into the slow cooker.
    • A note on timing: You can rub the chicken the night before, wrap it in a plastic bag, and marinade it overnight in the fridge so that all you have to do in the morning is pop it in the slow cooker. The choice on whether to put the cooker on Low or High depends on how long it will be in there and how long you want to have it in the oven. My chicken wasn’t 100% defrosted so I had it on High in the slow cooker for 5 hours and then in the oven for 1.5 hours.
  8. Prepare your vegetables to roast.
    • I chop the potatoes up and put them in the steamer in the microwave for about 10 minutes to give them a bit of a head start before placing them in the roasting pan.  You can brush the veggies lightly with oil before placing the chicken on top – they just need a touch to keep from drying out before the fat from the chicken starts to drip out.
  9. Carefully pull the chicken out of the slow cooker and put it in the roasting pan. Baste it with the juices from the slow cooker.
  10. Roast the chicken for 60-90 mins. Start the oven at 180-200’C; you’ll be able to drop the temperature to 150’C and cover the chicken in tin foil once it has browned. Keep basting the chicken periodically with juices from the slow cooker.
  11. Put the corn-on-the-cob in the slow cooker (in the chicken juices) as soon as you take the chicken out. Cook on High for 60-90 minutes.
    • The juices will only cover the bottom of the corn; this is fine. It comes out cooked, still with a good steamed firmness, sweet, and lightly flavoured by the chicken broth.
  12. Once the chicken, roast veggies, and corn are all cooked, you can use the juices in the slow cooker to make gravy. You can use flour or cornstarch, or try potato flakes.  It’s not just that these are gluten free, it’s that they thicken the gravy quickly and don’t go lumpy like cornflour sometimes does. Add potato flakes gradually (leaving the slow cooker on) and stirring; I made my gravy quite thick.

Leftover roast chicken can be used for the next night, sandwiches, to make chicken fried rice, or as a pizza topping on a flat or scone base.