Oven Baked Biltong, Citrus & Thyme Chicken Schnitzel

I saw a post on Facebook a few weeks ago which asked…what is healthy eating…there were so many different answers, and all great ones…then I stood back and thought to myself, what is healthy to me…and I remind myself of my motto for healthy eating…choose right

I chose right when I made this healthy alternative to a deep-fried chicken schnitzel.  This is an easy, healthy and quick light dinner for the beautiful summer evenings we have been experiencing…let’s hope it lasts (touch wood)

Oven Baked Biltong, Citrus & Thyme Chicken Schnitzel
Makes 2

2 chicken breasts, about 130g each
135g bread crumbs
3 tbsp biltong powder
zest of one orange
2 tbsp thyme, chopped
seasoning
2 eggs
1/8 cup water
1 cup flour
olive oil

Preheat the oven to 180°C

Butterfly the chicken breasts.  See end of post for tips

In a bowl mix the bread crumbs, biltong powder, orange zest, thyme and seasoning

In a separate bowl, beat the eggs and water together (this is the egg wash)

Place the chicken breast in the flour, then into the egg wash, then into the bread crumb mixture.  Make sure the chicken breast is well coated in the flour and egg to ensure the bread crumbs stick to the chicken breast.

Place on an oiled baking tray, drizzle with olive oil, place in the oven for 15 – 25 minutes, until cooked and has a good gold colour to it.

Serve with sides of choice, I enjoyed this with rosemary and garlic baby potatoes and a Greek salad.

** Store the left over bread crumbs in an air tight container for next time.

How to Butterfly a Chicken Breast
Lay the boneless & skinless chicken breast on the surface of your cutting board.  You can remove the tenderloin or work around it.  With the edge of your knife parallel to the cutting board, begin cutting down the length of the side of the breast. Carefully slice the breast in half, almost to the other edge. Open the chicken breast like a book.  If you have ticker parts of the breast, repeat the process until you have a nice thin chicken breast.

A Healthier take on Chocolate Milk

September 27th celebrates National Chocolate Milk Day, and who does not like chocolate milk.  But we do worry about the calorie intake, but how about a guilt free glass of chocolate milk.

Don’t you sometimes feel like something nice, but because you are so busy watching your calorie intake, or sugar or fat…or or or…well now you can relax.  You can enjoy this without any extra stress to your eating plan. All ingredients are diabetic friendly.

My healthy Decaf Soy Chocolate Milk

Makes 2 drinks

4 tbsp Soy Milk Powder
1 tbsp Decaf instant coffee
2 tbsp Nomu Skinny Hot Chocolate
1 sachet Canderal Yellow (optional)
2 cups ice
2 cups cold water

Place the soy milk powder, instant coffee, hot chocolate and sweetener into a blender.  Pour in the 2 cups water and blend, add ice.  Blend until ice is broken up enough to resemble crushed ice.

Pour into a glass, and enjoy an eating plan approved glass of chocolate milk!  This drink is a mere 120 calories, so allow yourself a little spoil on your diet!  This will be a great cooler when the weather finally warms up!

Again, keep in mind, balance is the key, and just because it’s low in calories, doesn’t mean you can have 3 portions.  All in moderation!

Enjoy!

Rosemary Marinated Olive, Feta & Sundried Tomatoes Bread

We all have those certain smells or songs that trigger of a great memory or a moment that just triggers of a smile that is unexplainable.  For me, the aromas that fill my house when bread is baking, perfectly exhibits one of those moments.  Fresh bread brings feelings of warmth, comfort, happiness and family…and most importantly simplicity.

I don’t often get the opportunity to bake bread at home, having some time off, I just had to grab the chance with both hands.  I have a few things in my pantry and fridge that I am trying to use in all weird and wonderful ways.  One of these said items are rosemary marinated olives & feta & sundried tomatoes.  Lovely to use for cheese platters or other anti pasti’s, but why not more!

Rosemary Marinated Olive, Feta & Sundried Tomatoes Bread

I have just a basic white bread loaf recipe that I use when baking.  This recipe makes 1 loaf.

500g stone ground white bread flour
1 pk dried yeast
1 tsp fine salt
375ml tepid water
1 tsp brown sugar
1 tsp Olive oil
2 eggs

Tepid water is basically water that is the heat of bath water.  You don’t want it to hot or it will kill the yeast, but if it’s too cold it wont activate.

Place the yeast and sugar into the tepid water, whisk and set aside for 10 –  15 minutes.  It will create a layer of foam on top.

Mix the flour, salt olive oil in a bowl.

Crake the eggs into the yeast and whisk lightly.  Pour yeast mixture into the flour, incorporate until you have a stiff dough.

Knead for about 15 – 20 minutes.  I do this by hand, but if you have a machine, use a dough hook, and you probably looking at about 10 minutes.

Set aside in a warm place, in a bowl that has been wiped with olive oil, cover with a damp tea towel and leave to double in size +- 45 minutes

Knock back down.  At this point you add the olives, feta, sundried tomatoes and rosemary.  Break it up and just place all over, fold the dough and place another layer.  This is all estimated, you can use a lot for a string flavour, or you can keep it subtle.  Roll into a ball and place under the tea towel again and let double in size again.

Knock back down one last time, and shape, you can either place in a baking tin or bread tin, I like to keep it a little more artisan style.  Score the top and set aside to rise, +- 30 minutes

Preheat the oven to 220°C.
Place loaf into the oven and bake for 25 minutes, turn the oven down to 180°C for another 15 minutes.

Remove from oven and place on a cooling rack.

Now 2 tips on bread:

Never place bread in the fridge, it will go stale over night.

Eat bread in moderation.  Bread is not only a carbohydrate, but your body breaks up break into sugars, so for a diabetic, rye bread is your healthiest option.

Healthy Dinner…Ostrich Sausage with roasted Baby Potatoes and Vegetables

One of the first healthy diabetic recipes is so easy, so easy that I feel guilty even blogging it as a recipe, so instead, I shall just make it a healthy meal post. This will take an hour and a half, with so little mess & fuss, and the best part is it can be a dinner, a lunch, or even better make enough for dinner the one night and lunch the next day.  Eating healthy shouldn’t be a hassle!

When you are eating healthy, there are a few basic principles you should follow, the story of too much of a good thing in indeed true, and can be bad for you.  So let’s look at a few basic ideas of eating healthy!

Let’s start off with the biggest mistake we make, and I am just as guilty of this one.  Eating breakfast!
You need to start your day off with your body filled with nutrients to give you energy and all round put you in a great mood.

Eat 6 small portions a day, instead of 2 huge portions because we are hungry.  Which is the next point…

Portion control.  The rough idea behind a portion is +- 100g animal protein & 1 cup vegetables, 1 starch portion per meal (for a female – males should eat double the portions). You need to include 1 teaspoon fats /oils – this is much more involved and you should improve your knowledge by researching further.

Which brings on the next point…balance.  You need to balance the nutrients in your body to enable your body to function properly, to boost energy, to improve your mental capability.

But having said that…just eating right is not enough, make sure you get your exercise in, just eating right might allow for weight loss, however, the moment you have a cheat moment, which let’s face it, happens a fair amount, you will gain weight at a rapid pace.

Make meals tastier by using fresh herbs and spices.

Please note that I am not a dietician, so for a proper balanced eating plan, I encourage you to make an appointment, I can only give suggestions and guidelines.

So today’s healthy meal – Ostrich Sausage with baby potatoes & vegetables

Lets break it down slightly.  Ostrich is very healthy, venison is always a healthier option as it is much more lean than red meats and poultry.  Ostrich has 40% less fat than red meat, low in cholesterol, but yet still rich in iron and protein.  100g’s of ostrich has only 387kj, and often you will hear it referred to as the “healthy red meat”

Baby potatoes – these are low GI. Low glycemic index carbohydrate choices will help you lose body fat easier.  Apart from being good for you, in my opinion they are so much tastier than your normal large potatoes.

Vegetable…I used what I could find in my fridge and freezer, feel free to just mix and match! Use what you have laying around, or your local supermarket has already packed stir fry, or other vegetables, which is great and consists of an arrangement of vegetables which makes eating them not a boring saga.  But feel free to use whatever you really enjoy.

Serves 4

1 packet ostrich sausage (+- 500g)
400g baby potatoes
500g Vegetables of choice
Himalayan Salt (diabetic choice food)
Pepper
Cook n Spray (diabetic choice food)
Mixed fresh herbs of choice
Herb & Pesto Spice Mix (optional)
Balsamic vinegar

Preheat oven to 200°C

Spay a baking tray with cook n spray.  Cut the baby potatoes in half, place in baking tray, spray with cook n spray again, season & mix in herbs.

Place in oven for 30 minutes.

After 30 minutes, remove from oven and place the ostrich sausage ontop of the potatoes, place back into oven for another 20 minutes.

Heat a pan, add stir fry vegetables and dry fry, add balsamic vinegar, mixed herbs.

Remove sausage & potatoes from oven, the juices from the sausage will flavour the potatoes, you will have a mixture of crispy roast potatoes and really soft potatoes, the different textures will round this dish off perfectly

Enjoy!!

Make healthy choices, know your foods and what your body likes and doesn’t like.  Don’t eat just for the sake of eating, enjoy eating!