BASIL PESTO PASTA RECIPES

BASIL PESTO PASTA RECIPES


SERVES 4


500 g cups pasta of your choice
1⁄4 cup basil pesto
2 tomatoes, diced
1⁄2 cup cashew nuts





1. Cook the pasta according to the packet instructions. Drain.
2. Mix in the basil pesto, tomatoes and nuts, and serve immediately.

by Cherry Armstrong

How to Dice a Mango Using the Porcupine Method

How to Dice a Mango Using the Porcupine Method

1. A mango has two flat sides and two slightly rounded sides.
2. To dice it using theporcupine method, slice the mango once straight down on each of the flat sides with a sharp paring knife, keeping the knife fairly close to the flat seed in the middle (the seed is woody and you will feel when you’ve hit it with your knife). 
3. You should have 2 large, semicircular pieces of mango. 
4. For each piece, use the paring knife to gently slice through the mango flesh in a crisscrossfashion without cutting through the peel. 
5. Then press the piece inside out so it looks like a porcupine. 
6. Carefully cut the cubes off of the peel using the paring knife. 
7. Repeat this process with the remaining portions. 
8. Then carefully slice and dice any ripe chunks from the middle section of the fruit that are still clinging to the seed.

Green Tea Smoothie Recipes

Green Tea Smoothie Recipes for Smoothies - How Foods Fight Cancer

MAKES 2 SERVINGS

Green tea contains polyphenolic compounds and catechins, both of which have been found to
help fight off cancer.

11⁄2 cups frozen berries (strawberries, raspberries, or blueberries)
3⁄4 cup fortified soymilk or other nondairy milk
1 frozen banana
1⁄2 cup brewed green tea, cooled or chilled
1⁄2 cup cranberry or pomegranate juice


1. Combine all of the ingredients in a blender and process until smooth.
Stop the blender occasionally to scrape down the sides of the container and push any unblended fruit into the blades with a rubber spatula.

2. Green Tea Smoothie is best served immediately.
Leftovers may be stored in the refrigerator for up to 1 day or frozen for up to 1 week.
Blend the mixture again before serving.



PER SERVING: 195 calories; 1.9 g fat; 0.3 g saturated fat; 8.9% calories from fat; 0 mg cholesterol; 4.6 g protein; 43.7 g carbohydrate; 24.8 g sugar; 6 g fiber; 59 mg sodium; 144 mg calcium; 2.4 mg iron; 88.7 mg vitamin C; 64 mcg beta-carotene; 1.9 mg vitamin E

Garlic Mashed Potatoes Recipes

Garlic Mashed Potatoes Recipes - How Foods Fight Cancer

MAKES ABOUT 4 CUPS (4 SERVINGS)

Garlic is a great way to add flavor to mashed potatoes without adding fat. Plus, garlic is rich in
selenium, a strong cancer-fighting agent.

5 whole garlic cloves, peeled
2 large russet potatoes, peeled and cut into
1⁄2-inch chunks
1⁄2 cup water
1⁄4 to 1⁄2 cup fortified plain unsweetened soymilk or other nondairy milk
1⁄2 teaspoon salt


1. Place the garlic in a medium saucepan. Arrange the potatoes over the garlic. Add the water and bring to a simmer over medium heat. Reduce the heat to low, cover, and cook for about 25 minutes, until
the potatoes are tender when pierced with a knife. Check occasionally and add more water, 1 tablespoon at at time, if the saucepan becomes too dry.

2. Mash with a potato masher or fork. Then stir in enough soymilk to obtain a creamy consistency. Season with salt to taste.

3. Stored in a covered container in the refrigerator, leftover Garlic Mashed Potatoes will keep for up to 2 days.




PER SERVING: 143 calories; 0.4 g fat; 0.1 g saturated fat; 2.6% calories from fat; 0 mg cholesterol; 3.3 g protein; 32.3 g carbohydrate; 1.2 g sugar; 3.3 g fiber; 312 mg sodium; 38 mg calcium; 0.7 mg iron; 12.3 mg vitamin C; 3 mcg beta-carotene; 0.2 mg vitamin E

Chocolate Mousse or Chocolate Mousse Pie - Desserts Recipes

Chocolate Mousse or Chocolate Mousse Pie Desserts Recipes - How Foods Fight Cancer

MAKES 10 SERVINGS

When consumed in moderation, this is a more healthful version of the traditional high-fat, highcalorie French delicacy. Chocolate contains the phenolic compounds gallic acid and epicatechin, which are important antioxidants for cancer prevention. Cornell researchers have found that cocoa has nearly twice the antioxidants of red wine and up to three times those found in green tea.

1 cup semisweet chocolate chips
1 cup fortified soymilk or other nondairy milk
2 packages (12.3 ounces each) low-fat silken tofu
1 teaspoon vanilla extract
1 (10-inch) ready-made graham cracker pie crust (optional)
10 strawberries, sliced
10 fresh mint sprigs (optional)


1. Place the chocolate chips and soymilk in a microwave-safe bowl and microwave for 1 minute. Let rest for 2 minutes. Alternatively, place the chocolate chips and soymilk in a double boiler over gently simmering water. Heat, stirring occasionally, until the chips are melted.

2. Transfer the chocolate chip mixture to a food processor or blender.
Add the tofu and vanilla extract and process until smooth.

3. Pour into the crust, if using, or small individual serving dishes and chill for 2 hours in the refrigerator or 30 minutes in the freezer.

3. Top with the strawberries just before serving and garnish with the optional mint.

4. Stored in a covered container in the refrigerator, leftover Chocolate Mousse or Chocolate Mousse Pie will keep for up to 3 days.


Variation: Add 1 chopped banana to the blender or food processor along with the tofu.

PER SERVING: 125 calories; 6 g fat; 3.1 g saturated fat; 43.5% calories from fat; 0 mg cholesterol; 6 g protein; 14.1 g carbohydrate; 10.5 g sugar; 1.5 g fiber; 75 mg sodium; 63 mg calcium; 1.4 mg iron; 7.2 mg vitamin C; 7 mcg beta-carotene; 0.5 mg vitamin E

Pumpkin Pie or Custard Desserts Recipes

Pumpkin Pie or Custard Desserts Recipes - How Foods Fight Cancer

MAKES 8 SERVINGS

Made this way, pumpkin pie can actually be a health food. Pumpkin is a rich source of betacarotene, a well-known cancer-fighting agent that is also important for cancer survival. Note that the fat in this recipe comes only from the pie crust, so we’ve provided a nutritional analysis without the crust as well, in case you’d like to serve it as a fat-free baked custard.

11⁄2 cups fortified soymilk
4 tablespoons cornstarch
11⁄2 cups solid-pack canned pumpkin or cooked pumpkin
1⁄2 cup sugar
1 teaspoon ground cinnamon
1⁄2 teaspoon ground ginger
1⁄2 teaspoon salt
1⁄8 teaspoon ground cloves
1 (9-inch) unbaked pie crust (optional)


1. Preheat the oven to 375 degrees F.

2. Combine the soymilk and cornstarch in a large bowl and whisk until smooth. Stir in the pumpkin, sugar, cinnamon, ginger, salt, and cloves. Pour into the optional pie crust or a custard dish and bake for 45 minutes, or until firm. Cool before slicing the pie or serving the custard.

3. Stored in a covered container in the refrigerator, leftover Pumpkin Pie or Custard will keep for up to 3 days.

PER SERVING (with crust): 185 calories; 6.1 g fat; 1.5 g saturated fat; 29.5% calories from fat; 0 mg cholesterol; 3.2 g protein; 30.6 g total carbohydrate; 14.5 g sugar; 2.4 g fiber; 283 mg sodium; 84 mg calcium; 2 mg iron; 2.2 mg vitamin C; 3189 mcg beta-carotene; 1.2 mg vitamin E


PER SERVING (without crust): 103 calories; 0.9 g fat; 0.2 g saturated fat; 7.9% calories from fat; 0 mg cholesterol; 2.1 g protein; 22.8 g total carbohydrate; 14.5 g sugar; 2.1 g fiber; 181 mg sodium; 83 mg calcium; 1.5 mg iron; 2.2 mg vitamin C; 3189 mcg beta-carotene; 1.1 mg vitamin E

Rice Pudding Desserts Recipes

Rice Pudding Desserts Recipes - How Foods Fight Cancer

MAKES 6 SERVINGS

Jasmine or basmati rice works especially well in this pudding. Serve it as a low-fat treat or dessert; it can even make a great breakfast.

2 cups water
1 cup white rice (preferably jasmine or basmati)
1⁄4 teaspoon salt
11⁄2 cups fortified soymilk or other nondairy milk
1⁄3 cup maple syrup or agave syrup
2 tablespoons unsweetened shredded dried coconut
1⁄2 teaspoon vanilla extract
1⁄2 cup golden raisins or chopped dried apricots


1. Combine the water, rice, and salt in a medium saucepan. Cover and simmer over low heat for 15 minutes. Check occasionally and add a small amount of water, if necessary, to prevent sticking.

2. Stir in the soymilk, syrup, coconut, and vanilla extract. Cover and cook over low heat for about 20 minutes, until thickened. Stir in the raisins. Serve warm or thoroughly chilled.

3. Stored in a covered container in the refrigerator, leftover Rice Pudding will keep for up to 3 days.

PER SERVING: 250 calories; 2 g fat; 0.8 g saturated fat; 7.4% calories from fat; 0 mg cholesterol; 5.1 g protein; 53.4 g carbohydrate; 20.1 g sugar; 1.5 g fiber; 142 mg sodium; 103 mg calcium; 2.2 mg iron; 0.5 mg vitamin C; 1 mcg beta-carotene; 0.9 mg vitamin E

Tapioca Pudding Desserts Recipes

Tapioca Pudding Desserts Recipes - How Foods Fight Cancer

MAKES ABOUT 4 SERVINGS

Tapioca is a starch derived from the root of the cassava plant. It may be ground into flour for
baked goods or used as a thickener in jellies and pie fillings, although its most perfect use may be in this delicious pudding. Using nondairy ingredients is important, since the consumption of dairy foods has been linked to cancers of the prostate, breast, and ovary.

2 cups fortified soymilk or other nondairy milk
1⁄4 cup instant tapioca
1⁄4 cup sugar
1⁄4 teaspoon salt
1 teaspoon vanilla extract


1. Combine the soymilk, tapioca, sugar, and salt in a saucepan and stir to mix. Let stand for 5 minutes.

2. Bring to a boil over medium heat, stirring almost constantly. Remove from the heat and let stand for 15 minutes. The pudding will thicken as it cools. Stir in the vanilla extract. Serve warm or thoroughly chilled.

3. Stored in a covered container in the refrigerator, leftover Tapioca Pudding will keep for up to 3 days.

PER SERVING: 150 calories; 2 g fat; 0.3 g saturated fat; 12% calories from fat; 0 mg cholesterol; 4.3 g protein; 28.9 g carbohydrate; 15.1 g sugar; 1.4 g fiber; 222 mg sodium; 163 mg calcium; 1.6 mg iron; 0.4 mg vitamin C; 1 mcg beta-carotene; 1.7 mg vitamin E

Summer Fruit Compote Desserts Recipes

Summer Fruit Compote Desserts Recipes - How Foods Fight Cancer

MAKES 4 SERVINGS

Although this compote is perfect during summer when peaches and strawberries are in season, it is actually delicious any time of year if frozen fruit is used.

2 cups sliced fresh

peaches (peeled, if desired) or frozen sliced peaches
2 cups hulled fresh strawberries or frozen strawberries
1⁄2 cup white grape juice concentrate or apple juice concentrate


1. Combine all of the ingredients in a large saucepan. Bring to a simmer and cook for about 5 minutes, or until the fruit just becomes soft.

2. Serve warm or thoroughly chilled, by itself or over fruit sorbet or vanilla nondairy ice cream.

3. Stored in a covered container in the refrigerator, leftover Summer Fruit Compote will keep for up to 3 days.

PER SERVING: 121 calories; 0.5 g fat; 0.1 g saturated fat; 4% calories from fat; 0 mg cholesterol; 1.5 g protein; 29.6 g carbohydrate; 26.3 g sugar; 2.8 g fiber; 3 mg sodium; 21 mg calcium; 0.6 mg iron; 77.9 mg vitamin C; 149 mcg beta-carotene; 0.8 mg vitamin E

Buckwheat Pasta with Seitan Recipes

Buckwheat Pasta with Seitan  Recipes - How Foods Fight Cancer

MAKES 6 SERVINGS

This recipe contains soba noodles, a Japanese buckwheat pasta. Buckwheat is a great source of rutin, a type of bioflavonoid that has an amazing capacity to fight free radicals, which are responsible for many cancers. Soba noodles are available at Asian markets and may also be found in the Asian food section of many supermarkets and natural food stores. Whole wheat angel hair pasta or spaghetti can be used as an alternative to the soba noodles, if you prefer.

12 ounces soba noodles

13⁄4 cups vegetable broth or water

1 medium onion, thinly sliced

3 cups sliced fresh mushrooms

1 red bell pepper, sliced

1 yellow bell pepper, sliced

8 ounces seitan, sliced

2 tablespoons flour (any kind)

2 teaspoons soy sauce

1 teaspoon chopped garlic, or 1⁄2 teaspoon garlic powder

1⁄4 teaspoon ground black pepper

Salt

1⁄4 cup chopped fresh parsley

1. Cook the soba noodles in a large pot of boiling water until just tender, about 8 minutes or according to the package directions. Drain and rinse with cold water to prevent them from sticking. Set aside.

2. Heat 1⁄4 cup of the vegetable broth in a large skillet. Add the onion and cook and stir until the onion is transparent, about 10 minutes. 

Add the mushrooms and bell peppers. Cover and cook for 5 to 10 minutes, until the mushrooms and peppers are tender. Stir in the seitan. Add a small amount of water if the pan becomes dry.

3. Whisk together the flour and the remaining 11⁄2 cups of vegetable broth until smooth. Stir into the seitan mixture along with the soy sauce, garlic, pepper, and salt to taste. Cook and stir over mediumlow heat until thickened.

4. Pour the seitan mixture over the soba noodles. Garnish with the parsley and serve.

5. Stored in a covered container in the refrigerator, leftover Buckwheat

Pasta with Seitan will keep for 2 to 3 days.

Note: Most brands of soba noodles contain sodium. Try to find a brand

that is lower in sodium and consider omitting salt from the cooking water.

PER SERVING: 263 calories; 1.3 g fat; 0.2 g saturated fat; 4.4% calories from fat; 0 mg cholesterol;

17.6 g protein; 49.5 g carbohydrate; 4.9 g sugar; 5.6 g fiber; 796 mg sodium; 53 mg calcium; 3.1

mg iron; 67 mg vitamin C; 751 mcg beta-carotene; 0.9 mg vitamin E

Buckwheat Pasta with Seitan Recipes

Buckwheat Pasta with Seitan  Recipes - How Foods Fight Cancer

MAKES 6 SERVINGS

This recipe contains soba noodles, a Japanese buckwheat pasta. Buckwheat is a great source of rutin, a type of bioflavonoid that has an amazing capacity to fight free radicals, which are responsible for many cancers. Soba noodles are available at Asian markets and may also be found in the Asian food section of many supermarkets and natural food stores. Whole wheat angel hair pasta or spaghetti can be used as an alternative to the soba noodles, if you prefer.

12 ounces soba noodles
13⁄4 cups vegetable broth or water
1 medium onion, thinly sliced
3 cups sliced fresh mushrooms
1 red bell pepper, sliced
1 yellow bell pepper, sliced
8 ounces seitan, sliced
2 tablespoons flour (any kind)
2 teaspoons soy sauce
1 teaspoon chopped garlic, or 1⁄2 teaspoon garlic powder
1⁄4 teaspoon ground black pepper
Salt
1⁄4 cup chopped fresh parsley


1. Cook the soba noodles in a large pot of boiling water until just tender, about 8 minutes or according to the package directions. Drain and rinse with cold water to prevent them from sticking. Set aside.

2. Heat 1⁄4 cup of the vegetable broth in a large skillet. Add the onion and cook and stir until the onion is transparent, about 10 minutes.
Add the mushrooms and bell peppers. Cover and cook for 5 to 10 minutes, until the mushrooms and peppers are tender. Stir in the seitan. Add a small amount of water if the pan becomes dry.

3. Whisk together the flour and the remaining 11⁄2 cups of vegetable broth until smooth. Stir into the seitan mixture along with the soy sauce, garlic, pepper, and salt to taste. Cook and stir over Mediumlow heat until thickened.

4. Pour the seitan mixture over the soba noodles. Garnish with the parsley and serve.

5. Stored in a covered container in the refrigerator, leftover Buckwheat
Pasta with Seitan will keep for 2 to 3 days.

Buckwheat Pasta with Seitan

Note: Most brands of soba noodles contain sodium. Try to find a brand
that is lower in sodium and consider omitting salt from the cooking water.


PER SERVING: 263 calories; 1.3 g fat; 0.2 g saturated fat; 4.4% calories from fat; 0 mg cholesterol; 17.6 g protein; 49.5 g carbohydrate; 4.9 g sugar; 5.6 g fiber; 796 mg sodium; 53 mg calcium; 3.1 mg iron; 67 mg vitamin C; 751 mcg beta-carotene; 0.9 mg vitamin E

CHOCOLATE FUDGE RECIPES by Noel Marten & Natalie Reid

CHOCOLATE FUDGE RECIPES by Noel Marten & Natalie Reid


MAKES ABOUT 40 PIECES


1 cup pitted dates
1⁄2 cup warm water
1 cup coconut oil
1⁄2 cup cocoa powder
1 tsp vanilla powder
pinch of salt


1. Soak the dates in the water until soft.
2. Place all the ingredients in a food processor or blender and process with the S-blade until completely smooth and mixed. This takes up to 20 minutes.
3. Pour the mixture into a shallow dish and refrigerate for 3–4 hours until set.
4. Cut into squares and store in an airtight container in the fridge.


Notes
Add flavours such as mint, sweet orange, rose geranium or lavender. When
using essential oils in food, remember to use food grade only.

FRAN COSTIGAN’S BANANA BREAD RECIPES by Allison Gilbert

FRAN COSTIGAN’S BANANA BREAD RECIPES by Allison Gilbert


MAKES 1 LOAF


3⁄4 cup wholewheat pastry flour
1⁄4 cup cake flour
1 tsp aluminium-free baking powder
1 tsp ground cinnamon
1⁄2 tsp bicarbonate of soda
1⁄4 tsp fine sea salt
2 ripe bananas, peeled and mashed well (about 2⁄3 cup)
140 ml soy milk
1⁄2 cup pure maple syrup, grade B or dark amber
3 Tbsp mild-tasting extra-virgin olive oil or organic canola oil
1 tsp each of pure vanilla extract and apple cider vinegar
1⁄2 cup toasted and coarsely chopped walnuts (optional)


1. Preheat the oven to 190 °C and grease a 21 x 11 cm loaf tin.
2. Sift the flours, baking powder, cinnamon, baking soda and salt into a medium-sized bowl. Stir with a wire whisk to distribute and aerate the mixture.
3. Combine the bananas, milk, maple syrup, oil, vanilla extract and vinegar in a separate bowl, mixing until well blended. Pour this into the dry mixture and stir only until the batter is smooth.
4. Stir in the walnuts (if using) and spoon the batter into the prepared tin. Smooth the top and bake on the middle shelf of the oven for 50 minutes, until the loaf has risen and is golden brown. A skewer inserted into the centre should come out clean. Bake longer if needed. If the loaf is browning too much, reduce the oven temperature to 170 °C.
5. Cool the tin on a rack for 10 minutes. Run a knife between the loaf and the tin, and turn out the loaf onto the rack to cool completely. When cool, tightly wrap in cling wrap and store at room temperature for about 8 hours before slicing.


Notes
In order to make the most flavourful banana bread, the bananas must be very
ripe. However, when bananas are overripe or bruised, they have an
unpleasant fermented odour and taste, so use them at their peak. Mash well,
but do not purée.

BROCCOLI PASTA RECIPES by Christopher Weiss

BROCCOLI PASTA RECIPES by Christopher Weiss


SERVES 4


250 g bacon, chopped
1 full head broccoli
5 Tbsp olive oil
1 fresh chilli, chopped
1 Tbsp finely chopped anchovies
salt and freshly ground black pepper to taste
500 g cups spaghetti

1. Fry the bacon bits in a frying pan until crispy and set aside.
2. Break the florets off the broccoli head and set aside. Place the broccoli stem, olive oil, chilli and anchovies in a blender or food processor and blend into a sauce, adding enough water to keep it liquid.
3. Tip this sauce into a saucepan and bring to the boil on the stove for 10 minutes, adding water as needed. Season to taste.
4. In the meantime, cook the pasta according to the packet instructions. When the pasta is cooked, add the broccoli florets and allow to boil for 1 minute.
5. Drain the pasta and broccoli and toss through the bacon and sauce. Serve immediately.

TASTY LAMB WRAPS RECIPES by Nicolette Hall

TASTY LAMB WRAPS RECIPES by Nicolette Hall


SERVES 4


2 Tbsp olive oil
600 g lamb strips
1 medium onion, peeled and cut into rings
2 cloves garlic, peeled and crushed
1 large red pepper, deseeded and julienned
1 large green pepper, deseeded and julienned
1 large yellow pepper, deseeded and julienned
125 g button mushrooms, sliced
440 g can pineapple pieces, drained (optional)
1⁄2 tsp ground mixed spice
salt and freshly ground black pepper to taste
4 flour tortillas


GUACAMOLE
1 large avocado, peeled, pitted and chopped
1 Tbsp lemon juice
1 Tbsp chopped fresh coriander or parsley
1 small tomato, finely chopped


1. Preheat the oven to 180 °C.
2. Heat the olive oil in a heavy-based saucepan. Add the lamb strips and fry until golden brown.
3. Add the onion, garlic, peppers, mushrooms, pineapple (if using) and mixed spice, and season to taste.
4. In the meantime, warm the tortillas in the oven for 5–10 minutes.
5. To make the guacamole, mash the avocado in a small bowl and mix in the remaining ingredients.
6. Spoon the lamb filling onto the tortillas and roll up like a wrap. Cut in half and serve with the guacamole on the side.

SWEET AND SOUR BEEF STIR-FRY RECIPES by Catherine Boome

SWEET AND SOUR BEEF STIR-FRY RECIPES by Catherine Boome


SERVES 4–6


1 Tbsp olive oil
480 g lean beef, fat removed and cut into strips
4 cloves garlic, peeled and crushed
1 red pepper, deseeded and cut into thin strips
1 yellow pepper, deseeded and cut into thin strips
4 medium carrots, peeled and julienned
1 cup mange tout/snap peas
SAUCE
1⁄2 cup tomato sauce
2 Tbsp soy sauce
2 tsp honey
1 tsp salt
1 Tbsp olive oil
1⁄2 cup chicken stock
2 Tbsp cornflour, dissolved in 1⁄3 cup water


1. Heat the olive oil in a large frying pan or wok and stir-fry the beef until seared on all sides. Remove the beef and set aside. Add the garlic, peppers, carrots and peas to the pan/wok and stir-fry for 3–5 minutes until the vegetables are done to your liking.
2. In the meantime, bring the sauce ingredients to the boil in a saucepan.
3. Add the sauce to the vegetables in the pan/wok, and then add the meat and heat through before serving.

YOGHURT CHICKEN RECIPES by Kerry Brown

YOGHURT CHICKEN RECIPES by Kerry Brown


SERVES 4–6


4 chicken breasts
1 cup fat-free plain yoghurt
1 clove garlic, peeled and chopped
1 tsp chopped fresh ginger
1 onion, peeled and chopped
1⁄2 tsp chopped chilli (or a sprinkle of cayenne pepper)
squirt of honey
dash of soy sauce
1 Tbsp chopped fresh coriander to serve


1. Preheat the oven to 180 °C.
2. Place the chicken breasts in an ovenproof dish. Combine all the remaining ingredients and evenly spread over the chicken.
3. Bake for 30 minutes or until cooked through.
4. Scatter over the coriander and serve with your choice of green vegetables (‘I would suggest mange tout and broccoli’).

BAKED CHICKEN DISH RECIPES by Lindsey Tainton

BAKED CHICKEN DISH RECIPES by Lindsey Tainton


SERVES 4–6


1 Tbsp olive oil
250 g bacon, chopped
11⁄2 cups sliced mushrooms
2 large carrots, peeled and chopped
5 spring onions, chopped
300 ml chicken stock
2 chicken breasts, chopped
1–2 sheets butter pastry
1 egg, beaten


1. Heat the olive oil in a large saucepan and fry the bacon until almost cooked. Add the mushrooms and fry until cooked. Then add the carrots and spring onions and simmer until soft.
2. Add the stock and simmer for a further 10 minutes. Then add the chicken and simmer for 20 minutes until the mixture has thickened.
3. Remove from the heat and allow to cool before tipping into an ovenproof dish.
4. Preheat the oven to 200 °C.
5. Roll out the pastry and use it to cover the chicken dish. Brush with the beaten egg and bake for 25–35 minutes.

CHICKEN BREASTS RECIPES by Gerda Fouché

CHICKEN BREASTS RECIPES by Gerda Fouché


SERVES 3


1⁄4 cup olive oil
1 Tbsp soy sauce
2 cloves garlic, peeled and crushed
1 Tbsp minced fresh root ginger
1 Tbsp Dijon mustard
salt and freshly ground black pepper to taste
6 skinless, boneless chicken breasts


1. Mix the olive oil, soy sauce, garlic, ginger, mustard, salt and pepper and brush on the chicken breasts. Refrigerate for at least 30 minutes or overnight.
2. Preheat the oven’s grill.
3. Grill the chicken breasts for about 6 minutes on each side, depending on their thickness. Rest the chicken on a plate for 2 minutes before serving.

BAKED FISH RECIPES by Tammy Wolhuter

BAKED FISH RECIPES by Tammy Wolhuter


SERVES 4


1 Tbsp olive oil
1 medium onion, peeled and finely chopped
1 clove garlic, peeled and crushed
450 g ripe tomatoes, chopped
salt and pepper to taste
110 g mushrooms, sliced
1 Tbsp chopped fresh basil leaves
1 Tbsp chopped capers
4 thick white fish fillets
juice of 1⁄2 lemon
1⁄2 cup pitted olives


1. Preheat the oven to 190 °C.
2. Heat the olive oil in a saucepan and fry the onion until soft.
3. Add the garlic and tomatoes and season with salt and pepper.
4. Simmer uncovered for 15 minutes, stirring occasionally.
5. Stir in the mushrooms and simmer for a further 10 minutes until the sauce has thickened.
6. Add the basil and capers, and remove from the heat.
7. Place the fish fillets in a shallow baking dish and sprinkle each with a little lemon juice.
8. Spoon an equal amount of sauce onto each fish fillet and arrange a few olives on top.
9. Cover with foil and bake on the top shelf of the oven for about 25 minutes.
10. Serve with a tossed green salad.