Tandoori Inspired Chicken and Capsicum Skewers, with Turmeric Rice

With capsicums back in season this is a great recipe to try. It’s colourful and vibrant and has plenty of vitamin C and antioxidants from both the capsicums and tomato.

Tandoori Inspired Chicken and Capsicum Skewers, with Turmeric Rice

Serves 4
Prep time 40 minutes
Cook time 10 minutes
Total time 50 minutes

Ingredients

  • 2 cups basmati rice
  • 2 white onions
  • 1 teaspoon ground cumin (+ 1 tablespoon for the paste)
  • 3 cloves crushed garlic
  • 2 teaspoons turmeric
  • 1 tablespoon smoked paprika (+ 1/2 tsp for sauce)
  • 1 teaspoon ground chilli (optional for those who like heat)
  • 1 teaspoon freshly grated ginger
  • 2 tablespoons tomato paste
  • 2 tablespoons natural yoghurt (+ 1/2 cup for sauce)
  • 500g chicken tenderloins
  • 3 red capsicums
  • 1 lemon (for the sauce)
  • 8 skewers

Directions

1. Rinse the rice through a sieve until the water runs clear.
2. In a pan, cook off the chopped onion in a little oil. Add 1 teaspoon of the ground cumin and 1 clove of the crushed garlic, and cook through for 2-3 minutes.
3. Add the rice, mix well and then add 1 teaspoon of the turmeric, mix through and cook for a further 3-4 minutes, stirring often.
4. Add 4 cups of water to the rice, cover and cook on low for 20 minutes.
5. Whilst the rice is cooking; in a bowl mix together the remaining cumin, garlic and turmeric, along with the paprika, chilli, finely grated fresh ginger, tomato paste and yoghurt.
6. Cut up the tenderloins so that they are roughly two inches long, and slice the capsicums to match their size.
7. Add the chicken and capsicum to the yoghurt spice mix, and using your hands, completely coat them in the paste.
8. Thread the chicken and capsicum pieces onto 8 skewers, then set under a grill to cook for 4-5 minutes. Turn them over and cook for a further 5 minutes until the chicken is cooked through (you may need to check a piece to make sure).
9. If you wish to make the sauce, mix together the juice of 1 lemon, ½ cup natural yoghurt and ½ teaspoon of smoked paprika.
10. Serve the skewers over the rice and drizzle the sauce over the top.

Spiced Kumara and Ginger Soup

Kumara is a good source of vitamin C and if you choose orange you will be getting even more natural antioxidants.  Cooking it in a small amount of oil helps the absorption of the fat-soluble antioxidants, and keeping the skin on the vegetables allows extra fibre in the meal. This is a great alternative to pumpkin soup if you are looking for a change as the winter months approach.  To pick up all the ingredients for this heartwarming soup head in store to Raeward Fresh.

Spiced Kumara and Ginger Soup

Serves 4
Prep time 20 minutes
Cook time 25 minutes
Total time 45 minutes

Ingredients

  • 1 white onion
  • 1 tablespoon olive oil
  • 4 cloves garlic
  • 2 inch cube fresh ginger
  • 1 teaspoon curry powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground nutmeg
  • 2 Large orange kumara
  • 2 Large carrots
  • 3 cups 'real' vegetable stock
  • 3 tablespoons pumpkin seeds
  • 3 tablespoons sunflower seeds
  • 1 tablespoon salt reduced soy sauce
  • 1-2 cup milk, to taste (or light coconut milk)
  • fresh coriander (to serve)
  • low-fat unsweetened plain yoghurt (to serve)

Directions

1. Scrub the kumara and remove any dark bits (no need to peel), chop up the kumara into cubes about a centimetre thick. Cut the carrot into slightly smaller sizes.
2. Rough chop the onion and fry off in a large saucepan until translucent. Crush and add the garlic and continue to cook for a further 2 minutes, taking care not to colour the garlic.
3. Grate the ginger (skin can stay on) and add to the onion mix along with the curry powder, cumin and nutmeg, and stir through for a further 2 minutes. If the spices begin to stick to the bottom of the pan add a little water.
4. Add both the kumara and carrot to the pan, stirring through.
5. Continue to stir the vegetables for a further minute to completely coat them with the spices.
6. Add the vegetable stock, cover to bring to the boil, then bring the heat down so that it can simmer for about 15 minutes, or until the kumara and carrots have softened.
7. Whilst the soup is cooking, toss the seeds in a non-stick pan over a high heat to warm through. Add the soy sauce and stir through to coat the seeds so that the soy sauce is fully reduced from the pan and onto the seeds.
8. Puree the soup using a stick blender (or normal blender), adding the milk to thin it to your preferred consistency.
9. Season with salt and pepper.
10. Ladle the soup into serving dishes, sprinkle with the seeds and some rough chopped coriander, a drizzle of yoghurt, and serve with wholegrain bread.

Mexican Spinach Quinoa

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious Mexican recipe. Spinach is a great additive to any dish.  It is quick and easy to use, and full of nutrients like vitamin C, iron and fibre.  This is a quick and easy meal, full of protein and Mexican inspired flavours.  Consider this a healthier version of nachos. Go in store to find the ingredients!

Mexican Spinach Quinoa

Ingredients

  • 1 tablespoon oil
  • 3 cloves garlic
  • 1 bunch spinach
  • 1 1/2 cup chicken stock
  • 1 1/2 cup quinoa and amaranth mix
  • 1 can plain diced tomatoes
  • 1 can black beans (rinsed and drained)
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 Large onion
  • 400g chicken breast
  • 1 handful jalapeno, diced
  • 1 handful fresh coriander, roughly chopped
  • 4 heaped tablespoons low fat greek yoghurt
  • 1 lemon (chopped into wedges to serve)
  • salt and pepper

Directions

1. Finely mince the garlic, and wash and roughly chop the spinach.
2. In a large non-stick pan add a drizzle of oil and cook the garlic for 1-2 minutes, then stir in the chicken stock, quinoa, chopped spinach, tomatoes, black beans, smoked paprika, cumin, and coriander powder. Bring the mixture to a boil, then cover and simmer for approximately 15 minutes. Take the lid off and cook for a remaining 5 minutes or until the quinoa is cooked.
3. While the quinoa mixture is cooking, dice the onion and chop the chicken into 2cm cubes.
4. In a separate pan brown the onion in a drizzle of oil, then add the chicken. Once juices run clear the chicken is cooked.
5. Once the quinoa mixture is cooked, stir the chicken, onion and jalapenos into the quinoa mix, and sprinkle over the fresh coriander.
6. Season with salt and pepper to taste, then serve with some greek yoghurt and lemon wedges.

Apricot and Chicken Kebabs with Spiced Couscous

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious dinner recipe. Apricots are an excellent source of vitamin A and C, and can be more than just a healthy snack.  The chicken, orange and apricot flavours complement each other with this fresh tasting easy summer meal. Go in store to find all the ingredients you need!

Apricot and Chicken Kebabs with Spiced Couscous

Serves 4
Prep time 20 minutes
Cook time 15 minutes
Total time 35 minutes

Ingredients

  • 8 skewers
  • 2 tablespoons honey
  • 2 oranges (zested and juiced)
  • 500g chicken breast
  • 8 apricots
  • 1 cup couscous
  • 1/2 teaspoon each ground cinnamon and coriander
  • 1 teaspoon cumin
  • 1 cup boiling water
  • 2 cups mesclun leaves
  • 1 Large avocado
  • Salt and pepper

Directions

1. Pre-heat the oven to 200 degrees celsius.
2. If using wooden skewers soak them in water for 15 minutes prior to threading.
3. In a separate small bowl mix together the marinade of honey, water, zest and juice of one orange, season with salt and pepper.
4. Cut the chicken into sixteen even sized cubes and slice the apricots in half.
5. With a piece of chicken at each end, thread the chicken and apricot halves onto the skewers (thread the apricots through their widest part).
6. Place the kebabs into an oven tray (flat side of the apricot down) and pour over the orange marinade. Place in the oven and bake for 10 minutes. Take out and turn the kebabs, then place under a grill for a further 5 minutes (if preferred, kebabs can be cooked on the BBQ to your liking).
7. In a bowl mix the couscous with the zest of the remaining orange, spices, and season with salt and pepper, then pour over the boiling water. Cover and let it stand for five minutes.
8. Wash, then toss the salad leaves in the juice of the remaining orange. Slice the avocado and add to the leaves.
9. Fluff up the couscous with a fork, adding a drizzle of olive oil.
10. Serve the dish with the mesclun leaves as the base, the spiced couscous and then the kebabs on top.