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      3 Healthy Braai Recipes For An Outdoor Summer Feast

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      A summer seafood braai is fresh, healthy and — because it’s so easy — it lets you off the hosting hook, so you can party too!Here’s our take on a sumptuous seafood soirée — by the coals, of course.Ginger Prawn Kebabs RecipeThese flavourful prawn skewers, marinated in a zesty ginger-garlic sauce, are a fantastic starter for any occasion. A quick and easy dish that packs a punch. Tip: Cooking prawns in their shells concentrates the flavour.

      Ginger Prawn Kebabs

      SERVES 8. Per serving: 711kJ, 14g fat (2g sat), 9g carbs, 150mg sodium, 1g fibre, 2g protein

      Course Main Course

      Servings 8Calories 169 kcal

      ½ cup extra-virgin olive oil3 cloves garlic thinly sliced1 tbsp fresh ginger grated1 lemon juice and zest 1 lime juice and zest saltfreshly ground black pepper16 king prawns deveined with shell intact8 small brown onions peeled8 peppadews
      Whisk together oil, garlic, ginger, citrus juice and zest. Season to taste.Thread prawns, onions (halved if necessary) and Peppadews onto eight metal or pre-soaked wooden skewers. Place kebabs in a baking dish and pour ginger mixture over. Marinate at room temperature, turning occasionally, for 10 minutes.Place kebabs on the braai, turning and basting with marinade occasionally, until lightly charred and cooked through (about four minutes).

      Cooking prawns in their shells concentrates the flavour.

      Keyword braai, seafood

      SERVES 8. Per serving: 711kJ, 14g fat (2g sat), 9g carbs, 150mg sodium, 1g fibre, 2g proteinWhole Braai’d Fish RecipeEnjoy a delicious and sustainable seafood dish right off the grill. GO GREEN! Choose from a variety of options like angelfish, dorado, hake, snoek, pole-caught tuna, yellowtail, Alaskan wild salmon, or rainbow trout for a healthy and flavourful meal.

      Whole Braai’d Fish

      SERVES 8. Per serving: 1 003kJ, 14g fat, 4g carbs, 460mg sodium, 1g fibre, 25g protein

      Course Main Course

      Calories 239 kcal

      2 whole salmon or trout (about 1kg each), scaled, gutted and rinsed2 tsp sea salt1 medium onion thinly sliced1 lemon thinly sliced10 sprigs fresh thyme2 tbsp olive oil2 tbsp flour or gluten-free rice flour
      Place fish directly on the grates of a grill preheated to medium. When skin is browned on one side (about eight minutes), use two metal spatulas to loosen and carefully flip each fish. Cook for about 10 minutes more or until an instant-read thermometer inserted into the thickest part of the fish registers 57°C. Take off grill.Allow fish to cool for five minutes, then remove butcher string and filling before serving.

      Keyword braai, seafood

      SERVES 8. Per serving: 1 003kJ, 14g fat, 4g carbs, 460mg sodium, 1g fibre, 25g proteinWeber Oysters With Toasted Quinoa RecipeIndulge in a gourmet treat with this grilled oyster dish topped with flavourful toasted quinoa. Perfect as a starter or a side for your summer braai.

      Weber Oysters With Toasted Quinoa

      SERVES 8. Per serving: 1 003kJ, 16g fat (4g sat), 11g carbs, 560mg sodium, 1g fibre, 15g protein

      Course Appetizer

      Servings 8Calories 239 kcal

      5 tbsp extra-virgin olive oil2 tbsp unsalted butter100g prosciutto thinly sliced2 cloves garlic minced1 lemon juice and zest½ tsp chilli flakes1 cup cooked quinoa¼ tsp salt1 tbsp minced parsleyfreshly ground black pepper16 whole live oysters well rinsed
      Combine olive oil and butter in a saucepan over medium-low heat. Sauté prosciutto until crisp. Add garlic and sauté until fragrant (about 30 seconds). Add lemon juice and zest, chilli flakes, quinoa, salt, parsley and black pepper to taste. Cook over low heat until quinoa is slightly browned and crunchy (about five minutes).Place oysters, cupside up, on the Weber; cover and cook until shells open slightly (about one minute).Using oven mitts, remove oysters from the braai and open the shells with a knife (they should open easily). Spoon quinoa mixture onto each oyster and return to the Weber. Cover and grill for five minutes. Serve immediately.

      Keyword braai, seafood

      SERVES 8. Per serving: 1 003kJ, 16g fat (4g sat), 11g carbs, 560mg sodium, 1g fibre, 15g proteinNeed more braai recipe inspiration? Try these: More

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      Mouthwatering Pork Tenderloin Sandwiches

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      Love or hate it, pork is an excellent source of zinc, selenium and vitamins B12 and B6 all of which contribute to helping the immune system function normally. Pork is also a source of vitamins B6, Niacin and Riboflavin that help reduce tiredness and fatigue. Read on to discover one more way to jazz up your pork dishes. READ MORE: A Punchy, Citrusy Salad To Usher In SpringPork Tenderloin Sandwiches RecipeEnjoy a juicy and flavourful pork tenderloin basted with a sweet and tangy honey-mustard sauce. Perfect for a summer picnic or a quick weeknight dinner.

      Pork Tenderloin Sandwiches

      Enjoy a juicy and flavourful pork tenderloin basted with a sweet and tangy honey-mustard sauce. Perfect for a summer picnic or a quick weeknight dinner.

      Prep Time 40 minutes mins

      Course LunchCuisine American

      Servings 4

      1 Small saucepan1 Thermometer
      1 Tbsp Olive oil1 clove Garlic, grated¼ cup Yellow mustard¼ cup Dijon mustard¼ cup Cider vinegar2 Tbsp Packed light brown sugar2 Tbsp Honey1 tsp Hot sauce1 tsp Worcestershire sauce450 g Pork tenderloin, trimmedKosher salt and pepper4 Ciabatta rolls, split and grilled1 Heart romaine, thinly sliced4 Mini-coloured peppers, very thinly sliced
      Heat grill to medium-high. Heat oil and garlic in small saucepan on medium until fragrant, 30 secs. Add mustards, vinegar, brown sugar, honey hot sauce and Worcestershire sauce and whisk to combine. Simmer, stirring occasionally, until thickened, about 3mins.; remove from heat (you should have about 3/4 cup).Season pork with 2 tsp each salt and pepper and grill, covered, turning occasionally, 12 mins. Continue grilling, basting with ¼ cup sauce, until instant-read thermometer registers 63°C , 3 to 6 mins. more. Transfer Pork to cutting board and let rest at least 5 mins. before thinly slicing.Drizzle bottom pieces of rolls with 1/2 Tbsp sauce each, then make sandwiches with lettuce, peppers and pork. Drizzle with remaining sauce and add tops to make sandwiches.

      Secret Sauce: Made with mustard, brown sugar and a splash of cider vinegar, this sandwich’s sauce is inspired by South Carolina–style barbecue. It’s said that the sauce came to be when the state’s immigrant German population added mustard to the BBQ sauce created and popularised by enslaved Africans.
      Nutritional Facts: About 445 cal. 8.5g fat (1.5 g sat), 31g pro, 1 169 mg sodium, 59g carb, 4g fibre. 
      Photographed By MIKE GARTEN Prop Styling By ALEX MATA Food Styling By SIMON ANDREWS

      Nutritional Facts: About 445 cal. 8.5g fat (1.5 g sat), 31g pro, 1 169 mg sodium, 59g carb, 4g fibre. READ MORE: The Potato Flight Trend Is Having A Moment — Here Are 3 Stuffed Potato Recipes You’ll LoveMore recipes to try… More

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      The Potato Flight Trend Is Having A Moment — Here Are 3 Stuffed Potato Recipes You’ll Love

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      If you haven’t caught the #bakedpotatoflight craze yet, it’s time to get on board! TikTok is buzzing over this mouthwatering trend and we’ve got three stuffed baked potato recipes you need to try right now. Created by Naomi Teal, these loaded spuds could cure your hangover, fuel you for the toughest of mornings and power your post-workout recovery. Plus, they’re decadent, delicious — but totally good for you!The Loaded Breakfast This bad boy, with shiitake mushrooms, eggs and asparagus is going to get you going. Shiitake mushrooms are great for its vitamin D and B’s. They also improve energy levels and brain function, reduce inflammation and support your immune system.

      Breakfast Stuffed Potatoes

      Start your day with this loaded breakfast spud. Packed with shiitake mushrooms, eggs and asparagus, it’s the morning boost you need to power through your day.

      Cook Time 45 minutes mins

      Course Breakfast, Lunch

      Servings 1 serving

      1 medium sweet potato40g shiitake mushrooms (sliced)handful of spinach1 tbsp coconut oil4 asparagus2 medium eggspinch of sea salt and pepper
      Bake the sweet potato at 180° for 45 minutes until completely cooked through, once cooked take out and leave the oven on.Prepare a small pan with water and bring to boil. Whilst the sweet potato is baking gently heat the coconut oil in a pan and  add the mushrooms, salt and pepper and cook on a medium heat for 2-3 minutes, take off the heat and throw in the spinach to slightly wilt.Halve your baked sweet potato and spoon out 3 tbsp from each half (still leaving some sweet potato inside), add the mushroom and spinach and then crack open each egg carefully and put into each potato half.Place on a baking tray and place in the oven, cook for 4 minutes for a medium runny yolk.Whilst they are cooking blanch the asparagus in the pan of boiling water for 3 minutes, aldente preferably, then strain. Plate the loaded potato halves and use the asparagus to dip in your yolks — oh yes!

      Keyword Viral Recipes

      READ MORE: Your Ultimate Protein Pancake RecipeThe Stuffed Potatoes Hangover CureOne too many shots last night? Restore those depleted nutrients with essential electrolytes. Cure those greasy fat cravings with healthier fats like cashews and avocado, while protein-rich turkey and black beans give your energy levels a much-needed boost.

      Protein-Rich Stuffed Potatoes

      Recharge with this nutrient-packed spud. Essential electrolytes, healthy fats from cashews and avocado, plus protein-rich turkey and black beans will restore your energy and curb cravings.

      Prep Time 20 minutes minsCook Time 40 minutes mins

      Course Lunch, Side Dish

      Servings 1 serving

      1 sweet potato125g minced turkey or finely diced breast8 cherry tomatoes1 tsp apple cider vinegar½ tsp garlic finely choppedpinch of chilli powderpinch of smoked paprika½ tsp brown miso paste2 tbsp coconut oil50g black beans3g coriander choppedpinch of salt and pepperGuacamole½ avocado½ lime juiced3g coriander choppedpinch of salt and pepperfresh red chilli a few thin slices to garnishCashew Cream50g raw cashews½ tsp tahini1 lemon juicedpinch of salt and pepper
      Soak the cashews in a bowl with boiling water for 20 minutes.Wash then bake the potato at 180°C for 45 minutes until completely cooked through. Whilst the potato is baking, slowly heat the coconut oil in a pan and add the garlic and turkey, gently cook for 5 minutes. Then add the beans, chilli, paprika, vinegar, miso, salt, pepper and cook for a further 10 minutes on a low heat. Take off the heat and add the chopped coriander.Cashew cream: drain the cashews and blend all the ingredients together in a blender or Nutri-bullet until smooth.Guacamole: spoon out the flesh from the avocado and mash it in a small bowl with a fork and then mix in the remaining ingredients.Halve the baked potato, spoon out 2 tbsp from the middle of each half and add it to the beans and tomatoes, combine and spoon back into the skins.Add a generous spoonful of guacamole and cashew cream on top — don’t forget those fresh chilli slices for an extra kick!

      Keyword Viral Recipes

      READ MORE: Try This Easy One-Pot Chicken, Basil And Tomato Orzo Recipe For Dinner Tonight The Post-Workout Fuel The potassium in the potato helps to prevent lactic acid build-up, which causes muscle cramps. The quinoa and black beans are essential proteins for muscle repair.

      Post-Workout Stuffed Potatoes

      Feeling drained after your workout? This stuffed baked potato is your perfect post-exercise snack. Packed with potassium to prevent muscle cramps and quinoa with black beans for essential protein, it’s designed to aid muscle recovery and replenish your energy.

      Cook Time 43 minutes mins

      Course Snack

      Servings 1 serving

      1 medium baking potato25g quinoa3 dried apricot diced1 hand full fresh parsley½ hand full fresh mint¼ red onion finely diced5 cherry tomatoes halved1 tsp lemon juice1 tsp apple cider vinegar1 tsp extra virgin olive oil¼ can can black beans rinsed2 tbsp tomato sauce2 tsp mayonnaise you can use vegan mayo1 spring onion dicedsproats for toppingpinch of sea salt and pepper
      Bake the potato at 180*C for 45 minutes until completely cooked through. Whilst the potato is baking boil the quinoa for 10 – 15 minutes until done, then drain.Finely chop the parsley and the mint and mix with the quinoa along with the apricot, tomatoes, onion, lemon juice, vinegar and olive oil — combine.Halve the potato and and top with the quinoa mixture, some tomato sauce, black beans, mayonnaise, spring onion and sproats.

      Keyword Viral Recipes

      Editor-Approved Potato Flight Combos:Our editors are all in on the potato flight trend and these are the combos we’re currently obsessed with:Gotlhokwang Angoma-Mzini, Editor: Caramelised onions and mushrooms with finely chopped red, yellow and green peppers, spicy mince and a gooey cheese topping.Kelleigh Korevaar, Managing Editor: Think disco fries with a twist—spring onion, creamy chilli sauce, mozzarella and maybe a bit of crispy bacon for that extra protein boost.Michelle October, Features Editor: A mix of chicken mayo, green onion, spinach, chilli flakes and crispy onions on top for crunch.Chamain van Zyl, Online Editor: Aromat and sour cream on a baked potato, always a win. But to elevate it, try taco-spiced mince, guacamole, sour cream and a fresh salsa salad. Pure bliss!Looking for more recipes? More

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      A Punchy, Citrusy Salad To Usher In Spring

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      Warmer days call for lighter meals – that’s right! And what better day to welcome spring than with this Naartjie, Fennel and Prawn Salad from Chef Monché Muller’s Harvest Table. Easy-to-prep and packed with contrasting flavours (not forgetting those nutrients!), the salad merges the sweet flavours of naartjies (packed with antioxidants such as flavonoids and carotenoids), the crispness of fennel (full of potassium, sodium, phosphorus and calcium) and the firm, but tender texture of lightly cooked prawns (calcium, phosphorus, potassium, vitamin A, vitamin E). Grab your fork and let’s unlock some new flavours together!

      READ MORE: The Healthy & Crunchy Watercress Salad That’s Perfect For Summer Lunches

      Naartjie, Fennel and Prawn Salad

      Naartjie, Fennel and Prawn Salad

      Chef Monché Muller

      From Harvest Table: A Culinary Journey Through the Wine Regions of France, Italy, Spain and South Africa

      Prep Time 30 minutes mins

      Course Lunch, Main CourseCuisine Healthy

      Servings 4

      Serving DishSalad Tongs1 Knife
      For the prawns12 – 16  Prawns,  deveined1  tsp Paprika ½  tsp Cayenne pepper1  tsp Minced garlic2 Tbsp ButterOlive, oil for fryingSalt, to tasteFor the dressing5 g  Chives,  finely sliced3 Tbsp White wine vinegar1  Lemon,  zested and juiced1 tsp Honey125 ml  Extra virgin olive oil½  tsp Sea salt flakesFreshly ground black pepper,  to tasteFor the salad2   bulbs Fennel,  thinly sliced100  g Watercress100 g Wild rocket3  Naartjies,  peeled and sliced1 Avocado,  cubed20 g Almonds,  toasted and roughly chopped
      Season the prawns with the spices, garlic and salt. Place a pan over a high heat and drizzle with olive oil. Sear the prawns on both sides until pink. Add the butter and toss to coat. Set aside.Make the dressing by whisking the ingredients together. Marinate the fennel in the dressing for 15 minutes.To make the salad, arrange the watercress and rocket on a large serving platter, top with the fennel, naartjies, avocado and dressing, and sprinkle with the chopped almonds.Serve with the prawns.

      NB: You will get a similar finish from using mandarines, tangerines or oranges.

      Keyword fennel, naartjie, prawns

      READ MORE: Pepper-Crusted Tuna And Salad

      Benefits of adding fruits to your salads

      Looking to spruce up your same old routine salads? Look no further than adding fruits. When combined with other fresh, seasonal produce fruit such as berries, cherries, figs, melons, berries, mangoes, peaches, nectarines, plums and your other favourites result in vibrant creations that will have your taste buds dancing with excitement. Plus, fruits introduce a natural sweetness and new textures to your salad – sans dressings or processed sugars, helping you elevate your salads to next-level nutritious.  

      About Harvest Table

      Harvest Table: A Culinary Journey Through the Wine Regions of France, Italy, Spain and South Africa

      Chef Monchè Muller’s book blossomed from a casual conversation about good food and wine into a much-loved project that tells many magnificent stories about ingredients, communities, local producers and the people behind Oddo Vins et Domaines wines. The recipes, some traditional and some curated especially for this book, are an ode to some culinary regions in France, Italy, Spain and our very own South Africa.

      You may also like these recipes: More

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      What Are Tissue Salts And What Do They Do for You?

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      With the pressures of fast-paced living, stress and less-than-perfect nutrition, it’s no surprise that our bodies sometimes feel out of sync. Add the constant battle against bacteria, viruses, pollution and injury, and you’ve got a recipe for cellular chaos. Our bodies work hard to stay balanced, often using up essential minerals faster than we can replace them through diet. That’s where Natura Tissue Salts come in—a natural and gentle way to help restore your bounce and boost your well-being.

      What Are Tissue Salts?

      Developed in the 19th century by Dr. Wilhelm Schüssler, tissue salts are small doses of 12 essential minerals that help correct imbalances and support healthy cellular function. These salts work by enhancing nutrient absorption, which in turn supports overall health.

      Why Your Cells Need Tissue Salts

      Your cells are crucial to keeping your body running smoothly, but when they’re lacking essential nutrients, they can’t perform at their best. Tissue salts help replenish these nutrients, improving nutrient absorption and helping your cells function optimally.

      Benefits and Usage

      Tissue salts provide essential nutrients to your cells, helping to maintain overall health. Available in small, easy-to-dissolve tablets made from a lactose base, they’re convenient and effective. For immediate concerns, take a dose every half hour; for long-term issues, once or twice a day is usually enough.

      The 12 Tissue Salts

      Calc Fluor: Think of this as your elasticity buddy – keeping your tissues strong and flexible.

      Calc Phos: The bone and teeth superstar, crucial for growing kids and anyone recovering from illness.

      Calc Sulph: Your go-to for clear, glowing skin.

      Ferrum Phos: The immune booster that’s perfect for fighting inflammation.

      Kali Mur: Say goodbye to mucus and phlegm with this congestion reliever.

      Kali Phos: The nerve-soothing champion that helps with stress and fatigue.

      Kali Sulph: Keeps your skin and mucous membranes in top shape.

      Mag Phos: A lifesaver for muscle pains and cramps, especially for athletes.

      Nat Mur: Balances moisture levels and supports emotional well-being.

      Nat Phos: Your stomach’s best friend, keeping acidity at bay.

      Nat Sulph: Supports liver function and helps eliminate excess water.

      Silicea: The body’s natural cleanser, flushing out unwanted materials.

      Trusted by Natura

      Natura has been a trusted provider of tissue salts since 1966. Their products come in handy purple glass bottles, perfect for tossing in your bag or pocket. Each bottle has 125 tablets, enough for a month’s supply if taken daily. Natura Tissue Salts are suitable for all ages and easy to administer due to their pleasant taste.

      A Word on Lactose Intolerance

      If you’re considering Natura Tissue Salts for their incredible health benefits, it’s important to know they are made with a lactose base. Always listen to your body and consult a healthcare professional if you’re unsure.

      For further information on the Natura Tissue Salts range, please visit the Natura website. 

      **WH Partnership More

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      Try This Easy One Pot Chicken, Basil And Tomato Orzo Recipe For Dinner Tonight

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      Winter is on its way out, but our hunger for cosy, comforting meals isn’t going anywhere. Our friends at Krazy Kiwi Kookbox have delivered the perfect comfort dish with their Chicken, Basil & Tomato One Pot Orzo recipe. And here’s the kicker: you only need one pot! We’re all about the convenience of whipping up a delicious, flavour-packed meal in minutes while cutting down on cleanup. Total win, right?

      Reasons Why We Love Cooking With Orzo

      It’s a versatile grain: Orzo can be used in soups, salads, casseroles, or as a main dish, making it a kitchen staple.

      Low in fat: Orzo is naturally low in fat, making it a lighter choice for comfort food.

      Quick to cook: Cooks in about 10 minutes, perfect for quick meals.

      Chicken, Basil & Tomato One Pot Orzo Recipe

      This recipe is hitting all the right spots with this classic combination of ingredients.

      Chicken, Basil & Tomato One Pot Orzo

      Krazy Kiwi Kookbox

      The team at Krazy Kiwi Kookbox have put together the perfect Winter Warmer Comfort food recipe that is not only easy to make but hits exactly the right spot.

      Course Main Course

      200g orzo400g deboned chicken thighs50g butter15ml olive oil1 garlic clove500ml chicken stock100ml dry white wine150g cherry tomatoes1 tin crushed tomatoes10ml dried mixed herbs2ml red pepper flakes20g basil50g cream cheese50g parmesansalt and pepper
      Heat a deep pan to medium-high heat with a dash of oil.Season the chicken with pepper and half the mixed herbs.Add the chicken to the hot pan and fry for 3-4 minutes, turning once. Transfer the chicken to a plate and return the pan to heat.Add the garlic and cherry tomatoes and fry for 2 minutes. Shake the pan often to prevent the tomatoes from sticking to the bottom of the pan. Transfer the tomatoes to the plate with the chicken.Return the pan to medium heat and add the butter, remaining mixed herbs, red pepper flakes and the orzo.Fry the orzo for 2 minutes, stirring constantly.Place the chicken into the pan and add the crushed tomatoes and white wine.Rinse the tin with stock and pour into the pan.Stir to lift any stuck-on bits from the bottom of the pan.Add the remaining stock and stir once. Reduce the heat to medium-low and simmer until all the liquid is absorbed and the orzo is tender, but not mushy.Stir in the cream cheese and cherry tomatoes.Shred the basil leaves and add to the pot.Top with grated parmesan and season with more pepper if necessary.

      Keyword pasta

      More Recipes To Try: More

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      Delicious Grilled Whole Aubergines Recipe With Bruschetta

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      Let’s face it: every time you buy an aubergine, you already know you need it for some recipe, right? It’s not exactly a staple like tomatoes or potatoes. But we’re here to open your world: this grilled whole aubergine recipe is going to blow. your. mind. And, it’ll probably become a new staple, since so damn delicious.

      Might we add that it happens to be vegan and goes perfectly on the braai menu? Vegetarians and braais typically don’t go well together, but your picky vegan mates will love you for this tasty alternative to the giant mushroom. Lose the bruschetta and this grilled whole aubergine becomes a healthy side attraction to a meaty main. Or, just make it all winter long. No judgement.

      READ MORE: What Is The 30 Plants Per Week Challenge?

      Benefits of Aubergine

      First off, get ready to have your world rocked: aubergine, by biological definition, is not a vegetable at all, but a berry.

      Now that we’ve sufficiently shifted your reality, let’s look at how good this plant can be for your bod. It’s high in fibre and low in calories, making it a great addition to salads, stews and basically anything else you can chuck into a pot. They’re also high in antioxidants which fight off free radicals in the body – the stuff causing things like ageing and other nasties. Also, the fibre, potassium, vitamin C, vitamin B6, and antioxidants in eggplants all support heart health. And when it comes to the skin, leave it on and eat it: nasunin, an anthocyanin in eggplant skin, is great for brain health.

      READ MORE: 5 High-Carb Fruits—And How Adding Protein Or Fat Helps Blood Sugar

      Delicious Grilled Whole Aubergines With Bruschetta

      This anytime recipe is not only a great addition to your five-a-day, but it feels like comfort food, too.

      Cook Time 20 minutes mins

      Course Appetizer, Lunch, Side Dish, Snack, StarterCuisine Healthy, Vegan, Vegetarian

      Servings 6Calories 339 kcal

      6 Medium aubergines (or one per person)Olive oil Fresh lemon juiceSea salt Milled black pepper For the bruschetta1 loaf Ciabatta, slicedOlive oil1 head Garlic, halved
      Prick the aubergines and grill on the braai (or wherever) until charred outside and meltingly soft inside.To make the bruschetta, brush the sliced bread with olive oil, then toast over the coals. Remove and smear with the halved head of garlic.To serve, slash a cross on top of each aubergine, squash the sides to open and flavour with olive oil, lemon juice and seasoning of choice.

      This recipe calls for large amounts of olive oil, which ups your total fat content, although saturated fat remains low. To reduce total fat, simply use less oil.

      Keyword air fryer, braai, comfort food, Easy Meals, Healthy Recipes, Loadshedding-Friendly, No-Cook Recipes, Vegan

      Try something new! More

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      43 Protein-Packed Chicken Variations Every Fit Girl Will Love

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      The humble, reliable chicken is protein-packed… but can get boring, fast. To the rescue, we’ve got a whopping 43 chicken variations to spice things up.

      Chomping on a skinless, boneless chicken breast gives you 23 muscle-building grams of protein for the bargain price of a single gram of saturated fat and 460kJ – and that brings you one step closer to tight abs and lean thighs. The problem? This omnipresent piece of poultry is… not that thrilling.

      The solution: 43 fabulous makeovers for your average chicken breast. Each mix uses just a few easy ingredients that are probably in your kitchen already, and none take longer than 25 minutes. Try a few. The next time you say something tastes like chicken, it’ll be a compliment.

      Image by Mariam Antadze on Pexels

      Epic stir-fried chicken variations

      The Basics

      For stir-fry, cut a raw chicken breast into bite-size pieces or thin strips. Cook it in a non-stick pan or wok over medium-high heat until browned (three to five minutes). Add one of the following groups of ingredients – in the order listed – and cook for five more minutes, stirring frequently.

      Pick your flavour combos:

      Bell Pepper Mix: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 cup green or red bell pepper strips; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes

      Veggie Blend: 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 spring onion, sliced; 2 Tbsp chopped unsalted peanuts

      Asparagus and Cashew: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped unsalted cashews

      Sweet Lemon: 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c mangetout; 1 c chopped celery

      Asian Broccoli: 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into long strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced-sodium soy sauce

      Hoisin Mangetout: 1 whisked egg; 1/2 c mangetout; 1/2 c green or red bell pepper strips; 1/4 onion, cut lengthwise into long strips; 1 Tbsp hoisin sauce

      Flavour tip:

      Sesame oil gives stir-fries a distinct flavour. Nutritionally, it’s similar to olive oil because it’s full of heart-healthy unsaturated fats. (Make sure you get plain, not toasted sesame oil.) But if you don’t have it, use canola or peanut oil, not olive, which goes up in smoke at high temperatures.

      READ MORE: This Cape Malay Stuffed Linefish Is Simple And Delicious

      Delish baked chicken variations

      The Basics

      Preheat the oven to 180 degrees Celsius and douse your chicken in sauce, rub it with spices, crust it with goodies or stuff it with savouries. Bake, uncovered, for 20 to 25 minutes.

      Sauce things up

      Watery baths like salsa will do just fine in the oven. But thicker sauces must be mixed with water or stock or you’ll be left with sticky, blackened char. Use a small baking dish with raised sides to keep the meat swimming.

      Fiesta: 1/3 cup salsa

      Italian: 2 Tbsp marinara sauce, 2 Tbsp water

      Honey Mustard: 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil

      Spiced Up: 3 Tbsp chicken stock; 1 Tbsp mustard; 1 clove garlic, crushed

      Cream of Mushroom: 2 Tbsp condensed mushroom soup, 2 Tbsp water

      Pesto: 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken stock

      Sweet and Sour: 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice

      Coconut Curry: 3 Tbsp chicken stock, 2 Tbsp light coconut milk, 1/4 tsp curry powder

      Apple Glaze: 1/3 c chicken stock, 1 Tbsp maple syrup, 1 Tbsp apple juice

      Herbed Citrus: 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary

      Rubbed recipes

      Rub these mixtures evenly over each breast, then coat with cooking spray.

      Chilli Covered: 1/4 tsp each garlic powder, chilli powder, black pepper and oregano; salt to taste

      Tri-Herb Rub: 1/4 tsp each dried basil, rosemary and thyme; salt and pepper to taste

      READ MORE: 6 Delicious Winter Soup Recipes – Plus Sides!

      Crusted bakes

      Crack an egg into a shallow bowl, whisk it, dip the chicken in it, and then roll the chicken in a plate of one of these coatings:

      Nut Covered: 1/3 c finely chopped nuts

      Italian Topped: 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian breadcrumbs, a pinch of black pepper

      Faux Fried: 1/2 c crushed corn or bran flakes

      Stuffed chicken ideas

      Pound the daylights out of your chicken breast with a meat tenderiser until it’s uniformly thin. Then arrange any of the following ingredients on the breast, roll it up and secure it with toothpicks or kitchen twine.

      Ham and Cheese: 1 slice Cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper

      Stromboli: 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped

      Pizza: 1 slice mozzarella; 1/4 c chopped tomatoes; 3 leaves fresh basil, chopped

      Spinach Stuffed: 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed

      Deli Style: 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper

      Sun-dried Tomato: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, 1/4 tsp oregano

      Mediterranean: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp diced olives, 1/4 tsp lemon zest

      Parmesan Pesto: 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, 1/4 tsp black pepper

      Flavour tip:

      To lock in juices, sear the breast in a hot pan for one to two minutes per side before baking.

      READ MORE: This Healthy Cauliflower Risotto Is A Winter Dream

      Image by Gerald Jake Abangan on Pexels

      Grilled chicken variations

      The Basics

      Soak the chicken in these marinades for at least an hour. Heat a grill or place a non-stick pan over medium-high heat on the stove. Cook for three to five minutes per side.

      Booze Infused: 2 Tbsp bourbon, 1 tsp deli-style mustard, 1/4 tsp black pepper

      Sweet Booze Infused: 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed

      White Wine Dressed: 2 Tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme

      Rich and Creamy: 2 Tbsp plain yoghurt, 1/4 tsp dill

      Curry Cream: 2 Tbsp plain yoghurt, 1 tsp olive oil, 1/4 tsp curry powder

      Margaritaville: 2 Tbsp lime juice, 1 tsp olive oil, 1/4 tsp coriander

      Cumin and Lime: 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes

      Lemon Zest: 2 Tbsp lemon juice, 1/4 tsp lemon zest, 1/4 tsp black pepper

      Balsamic Herb: 2 Tbsp vinaigrette, 1/4 tsp rosemary

      Ginger Spiced: 2 Tbsp orange juice, 1/4 tsp powdered ginger, 1/4 tsp coriander

      O-juiced: 2 Tbsp orange juice, 1 Tbsp hoisin sauce, 1/4 tsp red pepper flakes

      Soda Popped: 2 Tbsp Coca-Cola, 1/4 tsp black pepper

      Red Pepper Pop: 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, 1/4 tsp red pepper flakes

      Hawaiian Punch: 2 Tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper

      Flavour tip

      Mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake and refrigerate. More