Welcome to the Savvy Cook blog!

Why deprive yourself when you really need cheering up? Cook something delicious!

Is there anything more therapeutic than cooking a delicious meal? The feeling of accomplishment, as well as the enjoyment factor, will perk you up and give you the opportunity to socialise with friends and family – itself a great way to making you feel better.

Make sure that you cook something that you know everyone is going to enjoy and ensure that you are cooking with fresh ingredients; eating fresh, unprocessed foods will make you feel better about yourself and boost you immune system

The seasonal recipe below is a good example of how to make the most of foods when they are in season and at the peak of their natural goodness: in this case anti-oxidant packed curly kale and citrus fruits are combined with rosemary and honey which have natural anti-bacterial properties.

This dish is a favourite amongst Savvy Cook clients – see how easy it is!

Honey roast chicken, lemon and rosemary potatoes, curly kale with horseradish

Chicken is an excellent source of protein and provides many of the B vitamins which have a wide variety of important functions in the body, helping to keep it functioning healthily. Kale is an excellent source of β-carotene and vitamin C and other compounds that may help to protect the body from cancer. Of all the vegetables, kale is one of the richest sources of calcium, supplying the mineral in a form that can be easily absorbed by the body.

Nutritional analysis

Energy (kcal)  428   Protein (g)  41 Fat (g)  10   Of which saturates (g)  4 Carbo-hydrate (g)  46  Of which  sugars (g)  24  Fibre (g) 3   Sodium (mg)  165  Salt (g) 0.4

Ingredients (serves 4)

  • 4 free-range chicken breasts, skin-on
  • 3 lemons, washed and rinsed and cut into quarters
  • 4 tbsp of clear honey
  • 4 sprigs of rosemary, leaves of 2 sprigs finely chopped and the other 2 sprigs cut in half
  • 600g small potatoes, washed but not peeled and cut into quarters
  • 2 tbsp of olive oil
  • Freshly ground black pepper and a pinch of sea salt
  • 200g curly kale, washed and roughly chopped
  • 25g butter
  • 2 tbsp of grated horseradish (Savvy Cook likes English Provender)

Cooking instructions

1.    pre-heat the oven to 220C

2.    in a large bowl, using your hands mix the potato quarters with the olive oil, pepper and olive oil

3.    pour the potatoes into a single layer into a non-stick oven tray

4.    place the chicken breasts in the bowl you used for the potatoes, swirl around the bowl to soak up the remaining olive oil, season with salt and pepper and then place the chicken on top of the potatoes

5.    spread a table spoon of honey over each chicken fillet, decorate with half a rosemary sprig per fillet and squeeze the lemon quarters over the chicken; leave the empty quarters in the tray for extra flavour

6.    bake the chicken for 25 minutes, until cooked through and golden; to test that the chicken is done, cut onto the thickest part of the fillets: there should be no pink meat visible.

7.    in the meantime, boil the kettle and place the curly kale in a medium saucepan with lid

8.    place the pan over high heat and add a splash of boiling water, replace the lid and boil for 5 minutes, stirring occasionally

9.    drain the kale in a colander then return to the pan, add the butter and horseradish to the and keep warm until needed

10.    to serve, divide the potatoes and chicken over serving plates, pour over the juices from the tray and serve with the curly kale

Bon appetit!

Monique

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