Low Carb Gluten Free Savoury Zucchini Parmesan Pancakes

July 20, 2014 by TSJC Leave a Comment

I’ve seen a recipe for pancakes made from banana and egg circulating, so I thought I would add to that recipe with this lower carbohydrate savoury option. Banana has around 23 gms carbs/100gms and zucchini has around 3.1 gms carbs/ 100gms making these a great choice and because they are savoury they go really well with a steak or chicken for supper. The addition of the grated parmesan does boost the fat content, but only by a tiny bit and it adds so much flavour. I did these with a simple mushroom ragout but they are equally delicious with smoked salmon and cram cheese, or with a simple fried egg and some bacon pieces.

Zucchini & Parmesan Crumpets
Makes 2

Ingredients
– 220gms finely grated zucchini
– 2 tbsp finely grated parmesan
– 1 large egg, whisked
– pinch of salt
– black pepper
– olive oil to fry

Grate the zucchini finely and then place into a clean cloth. Wrap the cloth around the zucchini tightly and use it to squeeze all the water out of the zucchini. Now stir in the parmesan and the beaten egg and add some salt and pepper. Heat a thin layer of olive oil in a frying pan till hot, then add tablespoons of the mixture and flatten it out gently to get a thin pancake.
Allow the pancake to brown before trying to turn it or it might break apart, once it has caramelised you will be able to flip it and allow it to finish cooking on the other side.

Suggested Toppings:
– Smoked Salmon, Lemon Cream Cheese and Capers
– Parma Ham, Sundried Tomato Tapenade and Ricotta Cheese
– Steak Strips, mushrooms & fried egg

Philly Steak Sandwich – Secret Jozi Style

July 4, 2014 by TSJC Leave a Comment

You can’t use the word Philly without someone adding the words Steak Sandwich. The iconic steak sandwich is made using chopped up steak topped topped with all manner of things but traditionally caramelised onions and a rich cheese sauce, a cheese sauce I have been told is usually bright yellow – so this is my take on the Classic Philly Steak Sandwich, the cheese sauce I created is different to the original sauce in that I didn’t use a flour base, just Mooberry Farms great cream and The Gourmet Greeks uncoloured all natural Mature Farmhouse Cheddar, but any good quality sharp cheese will work.

Philly Steak Sandwich Secret Jozi Style
Serves 2

Ingredients
Steak
– 400gms sirloin/fillet steak cut into very thin slices
– 1 clove garlic crushed
– 1/4 tsp salt
– 1/4 tsp black pepper
– 1/4 tsp chopped thyme

Caramelised Onions
– 1 large white onion
– 2tbsp Extra Virgin Olive Oil
– 1 tbsp butter

Mushrooms
– 1/2 punnet button mushrooms
– 1 tbsp butter
– 1/4 clove garlic

Red & Yellow Peppers
– 1/2 red pepper, finely sliced
– 1/2 yellow pepper, finely sliced
– 2 tbsp olive oil

Cheese Sauce
– 100gms Gourmet Greek Mature Farm Cheddar
– 100mls cream
– 2tbsp wine

– 2 ciabatta
– 60gms finely sliced cheese

To start, finely cut the steak into slices, not strips, flatten slightly, then place into the marinade, it is almost a dry rub so don’t worry if it isn’t sitting in liquid. To prepare the vegetables, cook each one separately in a frying pan with a bit of butter, start with the mushrooms, then the onion and finally the peppers and you won’t need to clean your pan between vegetables. Now using the same pan, heat some olive oil and add the marinated steak strips. Make sure the pan is nice and hot so that the steak caramelises quickly on one side, then flip it over and while it is cooking, using the side of your spatula cut the steak into stips. Remove from the heat and set aside.

To make the cheese sauce place all the ingredients in a pan and slowly bring to heat. Once the cheese has melted and the sauce has reduced to a rich gooey cheese sauce you can remove it from the heat and assemble your sandwich.

To assemble the sandwich, top the toasted roll with the finely sliced cheese, then the steak strips and the caramelised vegetables on top of that and finally divide the cheese sauce between the two sandwiches and top everything with the top half of your roll.

Close all curtains and prepare for a decadent and messy treat!

Country Style Chicken & Mushrooms

June 18, 2014 by TSJC 1 Comment

It takes about 15 minutes to make this meal including its side dishes from start to finish – for a reduced fat option you can use reduced fat cream and add about a third of the required cream only at the end of the recipe, and use plain stock instead to cook. If you don’t want to add the brandy for any reason add a tablespoon of verjuice to help the chicken and mushrooms caramelise.

Country Style Chicken & Mushrooms
Serves 4

Ingredients
– 600gms chicken breasts, cut into chunks and dusted with flour
– 1 red onion finely chopped
– 2 cloves garlic
– 30gms butter
– 2 tbsp olive oil
– 60mls brandy
– 250gms brown button mushrooms
– 2 sprigs thyme
– 2 tbsp chopped parsley
– 400mls cream (reduced fat option 100mls cream)
– 100mls stock (reduced fat option 300mls stock)
– salt & pepper to season

Start by heating the butter and oil in a frying pan. Add the garlic, thyme and finely chopped onion and cook till starting to soften. Add the mushrooms and the chickens, make sure you have removed most of the flour. Allow this to start to brown, make sure it browns as this is where the dishes pale colouring comes from. Once the chicken and mushrooms have browned, add the brandy and deglaze the pan – BEWARE if the pan is hot the brandy may catch alight, don’t panic just leave the pan alone and let the flame burn out [When you add alcohol to a pan always add it from a seperate container and not the bottle, also do not hold the handle of the pan was you add the alcohol, if it explodes into flames you may give yourself a fright and pull the pan off the stove]. Make sure you loosen all those yummy bits. Now add the cream and half the stock if you are making it the full fat way, or alternatively add 200mls stock.

Allow the chicken pieces to cook about 6-7 minutes, the cream should have thickened by now, or if you are using stock most of the stock should have evaporated and you can add your splash of cream and let that reduce in a minute or so. Add your chopped parsley and serve with mashed potatoes or if you are being good eat it with crisp green vegetables.

Beer, Bacon, Potato & Leek Soup

June 5, 2014 by TSJC Leave a Comment

With all talk in elevators turning to the soon to arrive cold front, I figured I needed to stock up on some soup. This is one of my favourites, my option has a few extras, but you can leave those out if you want and the soup will still taste great on a cold winters day. I add a glass of beer to the soup it gives it a nice fullness, as well as finely grated mature cheddar for some rich creaminess, topped with extra crispy bacon this is a real meal in itself.

Beer, Bacon, Potato & Leek Soup
Serves 4

Ingredients
– 2 sprigs thyme
– 2 tbsp olive oil
– 20gms butter
– 250gms streaky bacon
– 400gms leeks, finely sliced
– 4-6 medium potatoes, peeled and small dice
– 1 litre chicken stock
– 200ml beer, I used Carlsberg, any malty beer will do (optional)
– 100gms finely grated mature cheddar (optional)
– 100mls cream

In a heavy based soup pot, add the olive oil and half the bacon chopped into small pieces, fry until the bacon has started to lose its fat, then add the butter, thyme and the leeks. Allow the leaks to soften, but not to brown. Once the leaks are softened add the beer and allow the leaks to absorb all its delicious flavour. Now add the stock and potatoes, add some salt and pepper and bring to a boil. Lower the heat, and cover the pot, allow it to cook for around 15-20 minutes, or until the potatoes are soft.

Remove the soup from the heat, and blend it carefully until smooth and creamy. Place back on low heat and add the cream and cheese if you are using it. If the soup is too thick add a little millk, stock or water. Serve the soup topped with a little more crispy bacon and some more grated cheese.

3-Ingredient Fix

June 3, 2014 by TSJC 2 Comments

What could be easier than 3-ingredients, and yet what could be more delicious, that sweet spicey prawns, salty creamy halloumi and spicey chorizo. I usually serve these skewers with a simple salad but you could just as easily eat them just as is!

Spicey Prawn & Chorizo Skewers
Serves 2-4

Ingredients
– 8 large prawns, deveined
– 8 large chunks of chorizo
– 8 large chunks halloumi
– olive oil
– salt & pepper
– 2 tbsp Extra Virgin Olive Oil
– 1 tsp finely chopped chili
– finely chopped fresh parsley

To assemble use 2 prawns, 2 chunks of halloumi and 2 chunks of chorizo per skewer. Brush lightly with olive oil and then grill in a hot pan. Give about 4-6 minutes per side depending on your prawns.

A Visual feast

May 24, 2014 by TSJC Leave a Comment

I said yesterday that great ingredients do a lot of the hard work of being a great chef for you, and this incredible salad is the perfect example. With basically five ingredients on the plate and minimum fuss you can create something visually spectacular and the flavours are incredible.

Warm honey candied candy stripe beetroot, roasted hazelnuts, grilled goats cheese, an organic baby salad leaves, capers and an earthy dressing made with lemon juice and finely sliced fresh turmeric. The entire salad is made up of organic and free range ingredients and took about 25 minutes to assemble and would make any cook look like a skilled chef. Either you love or hate goats cheese, if its flavours don’t work for you swop it for grilled Brie or Camembert but don’t miss out on all the other great ingredients.

Candied Candy Stripe Salad with Goats Cheese
Serves 4

Ingredients

– 1 piece Buchette [A soft rinded aged goats milk cheese] – I used the Pepe Charlot it was great
– 60gms organic baby leaf salad
– 4 candy striped beetroot
– 1 tbsp clear honey
– 2tbsp lemon juice

– 4tbsp olive oil
– 2,5 cm piece fresh tumeric, peeled and finely sliced
– 60gms roasted blanched hazelnuts
– 3 tsp capers

To start peel and boil your beet root. The beet root should be tender but not soft. Remove from water and slice into thick slices whislt still hot. Add to a bowl, then add the honey and a squirt of lemon juice. Allow the hot beet root to be coated by the honey, set aside. Pre-heat your grill till red hot, place an oven rack on the highest level possible. Then on a baking sheet place a silicone matt or piece of greasproof paper. Place 12 slices of goats cheese onto the tray, bake the cheese from cold to help it caramelise but still keep its shape. Place in the oven under the grill for about 2-minutes or until just bubbling and lightly golden, remove and set aside.

To make the dressing, add the finely chopped tumeric the lemon juice and olive oil mix add some salt.

To assemble the salad place somesalad leaves on a plate, top them with some of the warm beet root, a few more salad leaves and then the goats cheese. Sprinkle this with a few capers, roasted hazelnuts and a few teaspoons of the lemony dressing. I also drizzled a little of the pink honey juices from the beetroot for a little extra sweetness.

Think outside the pitza!

May 23, 2014 by TSJC Leave a Comment

It’s the weekend so it’s definitely time for my Friday afternoon after work drinks snack. These mini pizzas are perfect whole as a light lunch or cut into quarters to go with drinks. They take 5 minutes to assemble and you can use whatever you feel want, plain cream cheese & sundried tomato is delicious. Using a store bought pita is much cheaper than using the pizza based and they deliver a great crunch and texture.

Take store bought pita pockets, brush them with olive oil on both sides a grill under a hot grill till golden on one side and pale gold on the other. Allow to cool for a minute and then spread a layer of cream cheese on the pale side, it will finish cooking with the toppings. You can top them with pretty much anything you like, I love things like chorizo & prawns, avocado & spiecy tuna – Today I topped one with chunks of Gorgonzola, caramelised onions and baked till bubbling and melted and the second one I baked with lemony cream cheese (2tbsp lemon juice/60gms cream cheese) and then topped with smoked salmon and capers. I also added some great mild pepperiness and freshness with an amazing organic baby leaf salad.

If you have a left over pita, and you feel like an indulgent Saturday morning breakfast, cut the pita open and fill it with a chocolate hazelnut spread, then brush with butter and grill till golden. Top that with creamy greek yoghurt and fresh fruit!

Lunch time fix!

May 21, 2014 by TSJC Leave a Comment

This very basic salsa adds a nice bite to a quick steak pita. The pita is best eaten warm but it also tastes delicious eaten cold for lunch at work. Look out for grass fed beef – the quality is well worth it, the flavor and marbling in the meat give it loads of flavor. If you can’t get your hands on avocados swop them for cherry tomatoes, they add a nice acidity to the steak.

Sirloin with Chili Salsa
Serves 4

Ingredients

Salsa
– 2 avocados

– juice of half lemon

– fresh chili to taste

– 1/2 red onion/ 3 spring onions

– 20gms coriander / Italian parsley

– 500gms sirloin steak

– 2 cloves garlic

– 2 sprigs rosemary

– olive oil

– 2 tbsp butter

– 4 whole wheat pita

– 40gms rocket
– 80gms low fat cream cheese (more if you like this is a thin layer)

To prepare the salsa chop the avocado into small chunks, dress with lemon and olive oil immediately, now add the chopped onion, fresh chili and fresh coriander. Check seasoning.

To fry steak, rinse the steak then pat it dry. Now heat the olive oil and butter in a pan, add the garlic and rosemary, drop the heat and allow them to infuse with the oil. Once the garlic starts to brown remove it, increase the temperature. Season your steak well with salt and pepper before placing it into the hot oil. Depending on the thickness of the steak allow it to cook for about 4-6 minutes before turning it. The steak should be allowed to develop a nice colour and seal. Now flip the steak and cook it for a further 4-6 minutes or until done to your preferred rareness. Remember to allow your steak to stand in a warm place covered for a few minutes to allow the meat to rest. Now cut the steak into thin slices, you can trim the fat if you want but if you are eating good grass fed beef free of antibiotics the fat is delicious!

To assemble the pita, cut them in half and then rub with a little softened butter on both sides. Now grill in a griddle pan until lightly toasted. Top half the pita with a thin layer of cream cheese, then some rocket, now the steak strips and then a nice big serving of the salsa, before topping it with the final piece of pita bread.

If you are trying to reduce your carb intake I find its still as good with only 1 half of the pita bread, and yes it is carbs but its half the carbs.

Zesty Tuna Wraps

May 19, 2014 by TSJC Leave a Comment

Later this week I am posting my recipe for a truly wicked but ever so simple Bread & Butter pudding so I figured I should balance it out with a carb free, high protein lunch. The Thai people make a dish called Meang-Kum which are little spinach parcels filled with fragrant, sweet, sour, spicey ingredients, it is completely vegetarian. I’ve taken the basic concept of this dish and added the tuna to bulk up on lean protein, but I have kept all the flavours so that the humble tuna is given a real kick, because of the spinach leaves high fibre content you will feel full even though it doesn’t include a carb. If you intend making this for work and wraps are too much hassle, just shred your spinach and make a salad, also it is easier to eat at work, no one wants fishy fingers and a keyboard!

Tuna & Spinach Wraps
Makes 4

Ingredients
– 8 spinach leaves
– 2 cans tuna, drained
– 2 spring onions, finely chopped
– 15gms coriander leaves, rough chopped
– 1/2 red pepper, seeded and sliced
– 2 hot red chili’s, seeded and finely chopped
– 2tbsp lemon juice
– 2tbsp olive oil
– 1tsp honey
– 1cm x 2cm strip of lemon, including the peel (cut the lemon into tiny cubes, leaves the skin on)
– 1cm strip ginger, finely shredded, match sticks

To assemble, rinse the spinach leaves and pat them dry, set them aside. Now drain the tuna and add all the other ingredients, and stir lightly to combine. Place two spinach leaves in an overlapping pattern and then place 1/4 the tuna mixture into the centre of the spinach leaves and gently roll the wraps up.

Provençal Inspired Chicken Breasts

May 16, 2014 by TSJC Leave a Comment

Chicken breasts can lack flavour especially when you are attempting to keep them low fat and healthy. These breasts are cooked in a simple garlicky tomato and Prosecco sauce. I used Prosecco because its what I had on hand, that had, a fruity taste – but really any white would do. The fruitiness of the tomato combined with the wine and garlic gives the chicken breasts a nice lift, add to this the salty olives and the tartness of the tomato and you have a great dish, cooked in 1 pan in 20 minutes. I add loads of fresh sage and thyme giving the dish a nice depth.

Provençal Inspired Country Style Chicken
Serves 4

Ingredients
– 4 large free range chicken breasts
– 2 medium red onions, finely chopped
– 3 cloves of garlic
– 3 tbsp olive oil
– 2 tbsp butter
– 400gms ripe cherry tomatoes, cut in half
– 4 sprigs thyme
– 1 bay leaf
– 24 sage leaves
– 400ml wine
– 1 cup stock (optional)/water
– 160gms black olives pitted
Start by heating the oil and butter in a large saucepan. Now add the garlic, onion and finely chopped thyme. Once the onions have begun to brown some of the oil should separate. Move the onions to one side of the pan and place the chicken breasts on the other side. Reduce the heat and allow the chicken to start to brown, before turning. Now add the tomatoes, olive and bay leaf, once the tomatoes have started to break down add the wine and allow this to cook for a few minutes. Cover the pan and allow it to cook for about 10-minutes before removing the chicken breasts – set them aside. Allow the sauce to cook for a further 10-minutes, add some of the stock if you need to. Add salt & pepper and check seasoning, before adding the chicken breasts back in with the sage leaves. Cook for 2-minutes before serving. You can add a little fresh parsley and some lemon zest for a nice fresh lift to the dish.

Make extra sauce and freeze it to use when you need a quick a quick pasta sauce. Cut the chicken into chunks before freezing together with the tomato. Defrost when you need a sauce and add some cream to the mixture serve it with penne and a good slug of good olive oil.

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