Poached Chicken Breast with Ham, Herbs & Dijon Dressing

This scrumptious low fat poached chicken looks and tastes so good, you can easily use this recipe for a special occasion! Experiment with different ways of plating it up and match it with tasty vegetables.

Ham, recipe, herbs,
Poached chicken breast served on a bed of mashed pumpkin!

Ingredients

4 x 170g single chicken breast fillets.
¼ cup finely chopped fresh chives
¼ cup finely chopped basil
2 cloves garlic, crushed
2 teaspoons finely grated lemon rind
1 teaspoon olive oil
200g thinly sliced leg ham
4 spring onions, thinly sliced.

Zesty Dijon Dressing
3 teaspoons olive oil
2 Tablespoons lemon juice
2 teaspoons Dijon mustard

Low fat, herbs ham dijon

Method

Pound chicken breast between two sheets of plastic wrap (Glad, Saran, Cling wrap etc) until they are 1 cm thick. Combine herbs, garlic, rind and oil in a small bowl (or process in a food processor for a few seconds). Spread a quarter of the herb mixture on each chicken fillet and top with ham. Starting from one long side, roll chicken pieces tightly, enclose in plastic wrap and twist ends to seal. Wrap each layer in one more layer of plastic wrap to secure them.

Bring a saucepan, or large fry pan, of water to the boil. Add the prepared rolls, reduce heat and simmer for 15 minutes or until chicken is cooked through. Remove rolls and allow to cool for 5 minutes. Discard poaching liquid.

Meanwhile make the dressing by combining ingredients in a jar, securing top and shaking well.

Remove plastic wrap and slice rolls to about 1cm thick. Divide slices among serving plates. Sprinkle with spring onion, drizzle with dressing and serve with steamed veg.

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Poached chicken

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Chilli Crab

We have caught many blue swimmer crabs in our time. At times in South Australia they are abundant. Over the summer months you see many people catching them in crab pots or raking for them waist deep in water.

crab

The sweet meat of the blue swimmer crab is delicious and chilli crab is one of my favourite recipes to make with them! This is how I make my chilli crab and it has been a hit with many people. Be warned it is messy to eat… best not to worry about the mess and dig in though, because it will disappear fast!

chilli crab 2

Ingredients

1kg raw Blue swimmers
2 Tbs peanut oil
3 garlic cloves, chopped
2 tsp ginger, grated
2 red chillies, seeded and sliced
2 Tbs Hoisin sauce
½ cup tomato sauce
¼ cup Sweet Chilli Sauce
1 Tbs Fish sauce
¼ cup water
¼ tsp sesame oil
4 spring onions, sliced
½ cup Water
Coriander sprigs to garnish

chilli crab

Method

Clean and cut crabs into segments and crack the claws. Click here for video of how to clean blue swimmer crabs.

Combine the hoisin, chilli, fish and tomato sauces, the sesame oil and the water in a bowl and set aside.

Heat wok until hot, add oil and swirl to coat. Add the garlic, ginger, chilli and stir-fry for 1-2 minutes.

Add the crabs pieces and stir-fry for 5-7 minutes until they turn orange.

Stir in the hoisin, chilli, sesame oil mix. Toss the crab and sauce together to combine well and bring to the boil.

Cover and simmer for about 8 minutes. Sprinkle with spring onion and garnish with coriander.

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Chilli Crab Recipe

Fruit and Nut Rum Balls

How these balls came about… I use prune a lot in my bliss balls because it is high in fibre. Dwayne’s favourite bliss balls (that I have made so far) are the rum and raisin. Since the rum and raisin balls are not as high in fibre as the prune balls, I decided to add rum to to a prune-based bliss ball to see if Dwayne would like it a little better, thereby making a ball we both enjoy!

These are decadent, tasty little treats with lots of superfood goodness and a hint of the naughty rum!

So this is what I came up with…

Ingredients

3/4 cup rolled oats
1/2 cup psyllium
1/2 cocoa
1/2 cup walnuts, roughly chopped
1/4 cup hazelnuts, roughly chopped
1/4 cup goji
340g pitted prunes
1/2 cup rum
1/4 cup mixed dried fruit (blueberries, cranberries, cherries, raisin)

Fruit&Nut Rum Balls5

Method

Grind the oats in a food processor until fine. Add the oats to a large mixing bowl with the psyllium, cocoa, walnuts, hazelnuts and goji berries. Mix well and set aside.

Put the prunes and the rum in the food processor and blend until it is mushy.

Add the prune mix and the 1/4 cup mixed dried fruit to the bowl with the dry ingredients, and mix well using a large spoon. Once you have it well blended, roll the mix into small balls (25 – 30).

Will store in the refrigerator for up to two weeks.

About the Ingredients

Oats – High in fibre, helps lower cholesterol and is high in antioxidants.

Prunes – excellent source of fibre, vitamins and minerals.

Psyllium Husk – fibre! and can help manage cholesterol levels.

Cocoa –  rich in minerals such as iron, magnesium and calcium. Has anti-inflammatory, anti-allergenic, anti-carcinogenic and antioxidant qualities. Can also aid in lowering blood pressure.

Goji Berries – good source of protein, calcium, dietary fibre, vitamins A & C as well as iron, and high in antioxidants.

Walnuts – omega-3 fats and high amounts of copper, manganese, molybdenum, and biotin.

Hazelnuts – high in nutrients and antioxidants.

Rum –  flavour… yum yum!

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Fruit & Nut Rum Balls



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Tapenade

I made a double batch of tapenade to have on hand when we sailed from Langkawi to Phuket. As we were island hopping, we were often at our destination in time for lunch. Our lunches, for this trip, consisted of Chinese tea eggs, salami, smoked duck, pickled vegetables, tomato, cucumber, cheese, crackers etc…. and this yummy tapenade!

tapenade6

I love the saltiness of tapenade… it has all my favourite ingredients in this one little dish. I keep my tapenade a little chunky. Of course you can puree it to make it more spreadable.

Ingredients

2 jars of pitted black olives (345g jars – drained weight about 170g)
2 cloves of garlic
2 Tbs of capers
1-2 fillets of anchovy
1 tsp lime juice
5 Tbs of olive oil
1 Tbs chopped basil

Tapenade&Crackers

Method

Rinse the olives and place in a food processor. Add two tablespoons of drained cappers, the anchovy and the lime juice. Start blending the ingredients for a minute. Then gradually add the oil as you continue to blend the ingredients. Stop the food processor when you have the consistency you want. I then stir in the basil and store in glass jars in the fridge.

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Tapenade Pin

 

5 Spice Duck Risotto

I can hear you saying… NOT ANOTHER DUCK RECIPE! I promise I’ll post something different next week.

This is only my second time making a risotto. The first was several years ago when I made a crayfish risotto. This may not look pretty but it is delicious! You could easily make this for two people using one duck breast… there almost seemed to be more duck than rice… but Dwayne wasn’t complaining. I was just happy it turn out as lovely as it did!

Risotto4

Ingredients

2 1/4 tsp five spice
2 duck breast
1 large onion, finely diced
2-3 garlic cloves, finely diced
2 large oyster mushrooms, thinly sliced
4 dried shiitake mushrooms, soaked in boiling water for 5 minute, squeeze out the water and slice
1 cup of arborio rice
1/2 cup red wine
500ml – 700ml hot chicken stock
1/2 tsp cracked pepper
1 tsp light soy sauce
2 green spring onions, thinly sliced
small bunch of greens, thinly sliced i.e. kale, spinach, bok choy
chives, finely sliced for garnish

5 Spice Duck Risotto
Finely sliced leafy greens, spring onions and duck tossed through the rice at the end of cooking.

Method

Lightly score the duck skin a few times and rub the duck breast all over with 1 tsp of the five spice.

Place skin side down in a cold non stick pan on a medium heat without oil for 7-10 minutes or until golden brown, flip and seal the other side for 30 seconds. Remove from pan but keep the oil from the duck fat.

Place the duck breast skin side up on a rack in a roasting tin and put on the middle rack of a 220°C preheated oven. Cook for 15 minutes. Then take duck from the oven and let it cool before slicing.

While the duck is cooking….

Heat fat from the duck in a large pan and add the onion and garlic, and cook on medium heat for several minutes. Add the mushroom and continue to cook, stirring occasionally for a few minutes.

Add the rice and continue to cook on medium heat, toasting the rice for 4 minutes. (This is an important part of making risotto).

Then add the red wine, the remain 1 1/4 tsps of five spice, and light soy sauce. Allow the red wine to be absorbed before you begin to add the stock. Add 1/4 of a cup of stock at a time… allowing each 1/4 cup of stock to be absorbed before adding more. Keep stirring the rice and testing the consistency.

When the rice is almost done (you have tasted it and are happy with the consistency) add the spring onions, leafy greens and the sliced duck. Lightly toss the ingredients through  as you finish cooking for a couple of minutes. Bon appetite!

Risotto2

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5 Spice Duck Risotto



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Tea Smoked Duck with Asian Style Salad

I love duck! Love it! Whenever I want to make something special I will often think of duck. This was my first attempt at smoking duck and it turned out delicious… if I do say so myself!

Smoking mix

1 cinnamon stick
1 star anise
1 clove
1 cup of uncooked rice
1/2 cup of tea
1/4 cup sugar

Tea smoked duck

And this is how I made it….

In a mortar I crushed the cinnamon stick, star anise and clove (crushed but not powdered) and then I combined this spice mix with the rice, tea and sugar.

I lined a wok with a couple of layers of foil and added the tea mix. I heated this over high heat until it was smoking hot. On a trivet, over the smoking tea, I placed the duck breast, skin side up.

I covered the top of the wok with foil, put the lid on and turned the heat down to low. Then I let it smoke for 20-25 minutes.

If you want crispy skin duck (as we did), take the duck out of the wok a little earlier. Heat a fry pan (no oil needed), add duck skin down and cook for a few minutes until crispy.

Tea smoked duck

My Salad

Shredded cabbage, thinly sliced large red chilli, thinly sliced beans, bean sprouts, finely chopped small red chilli, chopped coriander, mint and basil, grated carrot and grated green apple (apple tossed with the juice of 1/2 lime).

For the dressing – I used the same dressing I made for my green mango salad.

I served the duck with salad and lontong which is a compressed rice cake.

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Tea Smoked Duck

 

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Rum and Raisin Bliss Balls

These bliss balls are rich, moist, decadent and very, very tasty. Full of nutritional goodness, they are nonetheless a high energy treat. Just perfect for when you have a long day of sailing ahead of you!

Rum&Raisin Bliss Balls1

Ingredients

1 1/4 cup almond meal
1/2 cup cocoa
1/4 cup psylium
1/4 cup chia seeds (I used mixed black and white)
1 3/4 cups firmly packed raisins
1/2 cup gold rum

Method

Place the almond meal, cocoa, psyllium and the chia seeds in a bowl and mix well. Add 1/4 cup of raisins and mix again.

Put the remaining 1 1/2 cups of the raisins in a blender, add the rum and blend well.

Add the raisin and rum mix to the bowl. Using a large spoon mix the wet and dry ingredients until well blended.

With damp hands roll raisin mix into balls and refrigerate.

They will keep in the fridge for a couple of weeks.

Rum&Raisin Bliss Balls3

About the Ingredients

Psyllium Husk – fibre! and can help manage cholesterol levels.

Chia Seeds – massive amounts of nutrients with very few calories! Excellent source of fibre and antioxidants. High in protein and omega-3 fatty acids and helps lower the risk of heart disease.

Cocoa –  rich in minerals such as iron, magnesium and calcium. Has anti-inflammatory, anti-allergenic, anti-carcinogenic and antioxidant qualities. Can also aid in lowering blood pressure.

Almond Meal – high in protein, monounsaturated fatty acids, dietary fibre, antioxidants, vitamins like riboflavin. Lowers cholesterol and help prevent heart disease. Supports health brain function and maintains healthy skin.

Raisins –  loaded with fibre, potassium, iron and other essential nutrients (polyphenols, antioxidants, flavonoids) etc

Rum –  flavour… yum yum!

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Rum and Raisin Bliss Balls

More delicious Bliss Ball recipes? Try these!

HIGH FIBRE BLISS BALLS

TRIPPIN’ BLISS BALLS

CHRISTMAS PUDDING BLISS BALLS

APRICOT AND COCONUT BLISS BALLS

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