How to bake potatoes

Baked, roasted, boiled = russets, Yukon golds, fingerlings

Potato salad = Yukon gold, red

Casserole = Yukon gold, red

Mash = Yukon gold, russet,

Fried = Yukon gold, russets

Soup = new potatoes (i.e. young potatoes) small and most colours.

Preheat oven to about 218o. Put potatoes on a baking sheet with black pepper and 2 tablespoons of
oil. Roast for 25 minutes and then put a lemon and salt mix over them.

Cheese sauce (good over broccoli)

 25g butter (1 ½ tablespoon)

 1.6 cup of milk
 25g plain flour (1 ½ tablespoon)
 Salt and pepper
 80g cheese

Instructions:

1. Melt butter on saucepan;

2. Stir in flour
3. Turn off heat and Stir in the milk until smooth, then turn heat back on to boil sauce
4. Stir in cheese

Blue cheese sauce (good over almost anything – steak; chicken; fish, duck, vegetables, pasta, etc)

 25g butter (1 ½ tablespoon)

 0.6 cup milk
 50g blue cheese

Instructions:

5. Melt butter on saucepan;

6. Slowly add milk;
7. Add blue cheese and stir
ZERO – COUNTRY CHICKEN

ZERO – BEEF SOY STIR FRY

ZERO – BEEF SOY STIR FRY

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Blue Grenadier/Hoki fish

Rice

3 pieces of hoki fish (cooked on frying pan)

Zucchini

Whatever the alternative spinach stuff is

- Cook alt spinach and zucchini (and maybe carrot) in saucepan with water, once finished put
on the steamer pan

ONE – SOY STIR FRY

Rice (Ideally Basmati or Jasmine, buy bigger)

[XX] Beef strips (if cheaper, may be possible to buy fillets or larger portion and cut into strips at
home); -- Alt could be chicken (thigh or breast, whichever cheaper)
[1] red capsicum
[XX] Green beans

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TWO – SALMON FETA SALAD

[2-3 fillets] pre-cooked cold packet Salmon (about enough as if you were serving fillets)
[XX] Green beans
[] Salad mix
[XX] Feta (enough to cube)
Really thin noodle

This meal is uncooked, everything cold (incl. beans and salmon)

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FRIED RICE

Ingredients:

 Rice (pref basmati, maybe jasmine)

 2 eggs
 2 chicken thighs/breasts (alt. or in addition streaked bacon diced)
 Green pea, carrot and corn mix
 Soy sauce
 Fish sauce
 Teaspoon of crushed garlic (or two minced garlic cloves – not bulbs)
 Salt and pepper
 Butter or cooking oil

Instructions:

1. Put rice on earlier

2. Heat pan with butter/oil
3. Cook meat (chicken and/or bacon) for 8 mins
4. ……….

Chicken Piccata

Ingredients:

 4 boneless skinless chicken breasts

 1/2 cup all-purpose flour
 Salt and pepper
 5 tablespoons olive oil
 4 tablespoons butter
 2 garlic cloves (or paste), minced
 2 tablespoons capers, rinsed and drained (pea sized, not olive sized)
 1/2 cup dry white wine
 1 cup chicken broth
 4 tablespoons freshly squeezed lemon juice
 2 tablespoons chopped parsley
 Cooked pasta/rice

Optional:

 Broccolini;
 Green beans
Instructions:

1. Strip chicken and season with salt and pepper, and cover chicken in flour. Shake off the
excess flour;
2. Melt 2 tablespoons of butter and oil in a large skillet. Fry chicken breasts in hot oil, about 5
minutes each side, until cooked through and golden brown in colour. Transfer chicken
breasts to a plate;
3. Add the remaining butter to the skillet, add garlic and capers and broccolini and beans. Add
lemon juice, wine, and chicken stock, bring to boil, scraping off the brown bits from the
skillet. Season with salt and pepper; Return chicken breasts to the skillet;
4. Cook for another 5 minutes until the sauce is slightly reduced;
5. Transfer chicken to a large plate, pour the sauce over the chicken and sprinkle with chopped
parsley. Serve with rice or pasta.

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Chicken a la King

 3 tablespoons butter
 8 ounces fresh mushrooms, sliced
 1 (300g or 230 mL) can cream of chicken soup
 1/2 cup milk
 1/2 teaspoon salt
 1/4 teaspoon black pepper
 2 cups chunked cooked chicken (about 2 boneless, skinless chicken breasts)
 1 cup frozen green peas, thawed
 1 (60g or 46 mL) jar diced red capsicum
 Pasta or rice

Instructions:

1. In a large skillet over medium heat, melt butter; saute mushrooms 4 to 5 minutes, or until
tender. Add soup, milk, salt, pepper, and chicken; mix well and cook 3 to 4 minutes, or until
hot.
2. Stir in peas and red capsicum and continue cooking 5 to 7 minutes, or until warmed through.
3. Serve over pasta or rice

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Drunken Chicken

 4 boneless, skinless chicken breast halves;

 1/4 cup light rum (get a small one for shelf life – should be about $5)
 1/4 teaspoon ground nutmeg
  1 tablespoon soy sauce
 1 tablespoon lime juice
 1 tablespoon brown sugar
 1/4 teaspoon crushed red pepper (cayenne)
 1/8 teaspoon ground ginger
 2 tablespoons butter
 227 g sliced fresh mushrooms (alt. zucchini or capsicum)
 1 cup cream of coconut

Instructions:

 Place chicken in a single layer in a 9- x 13-inch glass baking dish (ceramic); set aside;
 In a small bowl, combine rum, nutmeg, soy sauce, lime juice, brown sugar, crushed cayenne,
and ginger. Mix well and pour over chicken. Cover and refrigerate 30 minutes, turning once;
 In a large skillet over medium heat, melt butter. Remove chicken from marinade reserving
excess marinade, and saute chicken until cooked through and golden. Remove chicken to a
serving platter and keep warm;
 Add mushrooms and reserved marinade to skillet and cook 3 to 5 minutes. Stir in cream of
coconut. Cook sauce over low heat 5 to 10 minutes, or until slightly thickened; serve over
chicken.

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Chicken Fricassee

 1/4 cup vegetable oil

 Chicken breasts/thighs
 1 (280g - 300g) can cream of celery soup
 1/2 cup milk
 1 tablespoon lemon juice
 1/4 teaspoon ground thyme
 1 bay leaf
 1/2 teaspoon salt
 1/4 teaspoon black pepper
 1 onion, chopped (about 1 cup)
 2 carrots, coarsely chopped (about 1-1/4 cups)

Instructions:

1. In a large skillet, heat oil over medium-high heat and brown chicken pieces on both sides;
2. Remove chicken to a platter and drain all but 2 tablespoons liquid from pan;
3. In a small bowl, whisk together soup, milk, lemon juice, thyme, bay leaf, salt, and pepper;
4. Reheat pan drippings over medium-high heat and add onions and carrots; saute 3 to 4
minutes, or until onions are soft;
 5. Return chicken to skillet, pour soup mixture over chicken, and cover. Reduce heat to low and
simmer about 30 minutes, or until chicken is no longer pink and juices run clear.

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Sweet and Sour Chicken

 2 tablespoons vegetable oil

 chicken breasts, cut into strips
 1 clove garlic, minced
 2 tablespoons ketchup
 2 tablespoons honey
 2 tablespoons white vinegar
 1 (560g) can pineapple chunks in juice, undrained
 2 large red capsicum, cut into thin strips
 3 tablespoons soy sauce
 2 tablespoons cornstarch
 6 scallions, cut into 1-inch pieces (look like small long stemmed onions, cut up whole thing)

Instructions:

1. Preheat a wok or large skillet over medium-high heat. Heat oil until hot but not smoking.
Add chicken and garlic and cook 4 to 5 minutes, or until no pink in chicken, stirring;
2. Add ketchup, honey, vinegar, pineapple and its juice, and red capsicum; cook 5 to 7 minutes,
or until sauce begins to boil;
3. Meanwhile, in a small bowl, combine soy sauce and cornstarch; whisk well;
4. When ketchup mixture is bubbling, add soy sauce mixture; cook 2 to 3 more minutes, or
until heated through and sauce has thickened. Add scallions and toss until well coated.

Chicken and Brussels Sprouts

 Chicken legs, thighs or breast

 1 stalk of Brussels sprouts, stemmed and chopped
 1 generous tbs of coconut oil
 Salt
 Pepper
 granulated garlic
 1 tbs olive oil, for sprouts
 Lemon juice
 1/4 cup chicken stock
 Pecorino or Parmesan cheese to garnish (optional)
 cajun

Instructions

1. Preheat your oven to 425 degrees;

 2. Wash, prep, de-stem and halve all of your Brussels sprouts;
3. Toss them in a bowl with your olive oil and a pinch or two of salt, pepper and granulated
garlic. Season to your taste;
4. Wash your chicken legs and pat them dry;
5. Liberally season both sides of your legs with salt, pepper and granulated garlic. Set aside;
6. Heat up your coconut oil in your cast iron skillet until hot. To test, flick a drop of water into
the oil. It should hiss and sizzle;
7. Once your oil is heated up, add your chicken legs to the pan face down;
8. Allow them to sit there and get crispy. This will take several minutes. Don't move them, even
if you are tempted. Mine crisped up in 6-8 minutes;
9. Once the first side is crispy, flip your chicken legs over and crisp up the other side;
10. When both sides of the chicken are crisped up, add in your Brussels sprouts to the pan along
with your chicken broth and lemon juice. Stir;
11. Put Cajun in somewhere
12. Place your pan in the oven and bake for 30 minutes or until the chicken is cooked through
and the juices run clear;
13. Garnish with some freshly grated Pecornio or Parmesan cheese and serve;

BEEF ENCHILADAS

Ingredients:

 500g mince
 300g tomato salsa
 white corn tortillas (1-2 per person depending on size)
 1 cup grated tasty/cheddar cheese
 2 tomatoes, finely chopped
 1 avocado, de-stoned, peeled and finely chopped

Instructions

1. Preheat oven to 200C;

2. Heat a frying pan and cook mince (in pan), breaking it up for 5 mins or until cooked – add
salsa

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CHICKEN ENCHILADAS

Ingredients:

 chicken thigh/breast, stripped

 1 red capsicum thinly sliced
  1 red onion, halved cut into thin wedges
 3 shallots, ends cut, thinly sliced
 145g grated cheddar
 1-2 flour tortillas per person
 375g tomato salsa
 sour cream
 coriander
 3 tomatoes, diced
 1/4 red onion finely chopped
 1 tablespoon lime juice

Instructions

1. Preheat oven to 200C

2. Combine chicken, capsicum, onion, shallot and cheese in a large bowl
3. place a tortilla on a surface, top with about 1/8 of the chicken mixture
4. Roll up tortilla and place in oven dish. Repeat with remaining tortillas
5. Spoon over some salsa and cheddar over tortillas
6. Bake for 20 minutes or until cheddar melts and filling cooked
7. Meanwhile, combine the tomato, onion and lime juice in a bowl and add salt to make salsa
o Meanwhile, to make salsa:
 1 table spoon olive oil
 1/4 teaspoon of garlic
 1/2 teaspoon of oregano
 1/8 teaspoon black pepper (or 5 twists)
 1/8 teaspoon of salt (or 5 twists)
 1/4 teaspoon cumin
 1 teaspoon parsley
 1 1/2 cup of boiling water combined with stock cube
 180 g tomato puree or 2 tablespoons of tomato sauce
o simmer on saucepan for about 15 mins
8. Top the enchiladas with the salsa, sour cream and coriander

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Cheddar Chicken

Ingredients

 Chicken breasts (1 per person) or thighs (maybe 2 per person)

 Cracker biscuits (e.g. Ritz or Savoys)
 ¼ teaspoon salt
  1/8 teaspoon pepper
 ½ cup milk
 3 cups grated cheddar cheese
 1 teaspoon dried parsley
 300g can of cream of chicken soup
 2 Tablespoons sour cream
 2 Tablespoons butter

Instructions

1. Grind up the biscuits in a blender/food processor

2. Pour milk, cheese and ground biscuits into 3 separate bowls/open containers
3. Put in the salt and pepper into the biscuits and stir
4. Dip each piece of chicken into the milk, then the cheese, then the biscuits (properly coat
with cheese and biscuits)
5. Spray a cooking pan with spray (or pour oil) and lay the chicken inside
6. Sprinkle with parsley
7. Bake for 35-45 minutes at 200 degrees
8. In a separate bowl, combine the chicken soup, sour cream and butter with a whisk, stir over
heat until hot, serve over chicken
9. Serve with potatoes (mashed or baked or fries) or asparagus/carrots/broccoli

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Rissoles

 2 x 500g mince
 1 carrot
 1 zucchini
 1/4 cup parsley
 2 teaspoon oregano
 2 teaspoon cajun (optional)
 salt and pepper
 2-4 tablespoons of flour
 olive oil
 cheddar or mozzarella cheese (cubed)
 2 eggs
 breadcrumbs

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1. grate carrot and zucchini in bowl

 2. add herbs, spices, 2 eggs, and breadcrumbs, stir
3. roll mixture into balls, put cube of cheese inside and roll in flour
4. place on frying pan

Yellow Curry

 500g meat fillet, cubed (e.g. chicken, beef, lamb)

 1 tablespoon oil
 2 teaspoons curry powder
 1 cup coconut milk (full tin for 2-3 persons)
 Potato, cubed (approx. 1 potato per 2 people)
 Carrot, sliced (approx. 1 carrot per 2 people)
 salt and pepper
 400g tin chickpeas
 3 tomatoes, diced
 Turmeric (optional)

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1. Oil in saucepan
2. Add curry powder, salt and pepper, turmeric and meat for a few minutes
3. Add coconut milk and bring to boil
4. Add salt and pepper
5. Add potatoes, carrot, chickpeas, tomatoes and cook for another few minutes (fork a potato
cube to check if going slightly soft)
6. Serve with rice

Pork with Crackle

Foil put over baking dish, oil and put pork in, cook for an hour.