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Sweet & Sour Cauliflower

  • Ingredients:

  • Cauliflower Bites

  • 700g cauliflower florets (approx. 1 medium)

  • 2 tablespoons olive oil

  • 2 tablespoons cornflour

  • Sweet and Sour Sauce

  • 1 tablespoon oil

  • 1 onion, cut into wedges

  • 1 red capsicum, sliced

  • 440g can pineapple pieces in natural juice

  • ½ cup (125ml) Rosella Organic Tomato Sauce

  • â…“ cup (80ml) soy sauce

  • â…“ cup (80ml) white vinegar

  • ½ cup (125ml) water

  • Steamed white rice to serve

  • 2 teaspoons sesame seeds and sliced green onions to garnish

Method:Cauliflower Bites

  • Steam, boil or microwave cauliflower for 5 minutes. Cauliflower should still be firm. Drain and transfer to a bowl. Toss through oil and cornflour

  • Cook in an air fryer at 200°C for 10 min, shaking the pan halfway through

Sweet and Sour Sauce

  • Heat oil in a pan over medium-high heat. Add onion and capsicum, cook 2-3 minutes. Add pineapple and juice, tomato sauce, soy sauce, vinegar and water. Simmer for 10 minutes uncovered

  • Add cauliflower to sauce and toss to coat. Serve immediately with steamed rice. Garnish with sesame seeds and green onion

Tips & Hints:

  • Cooking times may vary depending on the make and mobile of the air fryer.

  • Cauliflower should be cooked but still retain a crunchy texture

  • If you don’t have an air fryer, simply omit the air fryer step and cook cauliflower for an extra 3-4 minutes or until just tender

  • Substitute cauliflower with broccoli or even large mushrooms. Adjust cooking time to suit.

recipe

Chicken and Corn Soup

Ingredients:

  • 500g bag McCain Frozen Corn

  • 1 tablespoon sesame oil

  • 3 shallots, sliced plus extra for garnish

  • 1 tablespoon finely grated ginger

  • 1 tablespoon mirin

  • 6 cups chicken stock

  • 2 cups shredded BBQ chicken

  • 3 tablespoons cornflour

  • 2 egg whites, lightly beaten

  • White pepper, to taste

Method:

  1. In a small saucepan, gently boil half the corn until soft. Drain and puree. Set aside

  2. Heat the oil in a heavy based saucepan over medium heat. Gently stir in the shallots, ginger and mirin until fragrant. Add the stock to the pan and bring to the boil

  3. Add the shredded chicken, pureed corn and reserved whole corn kernels, then gently simmer for 5 minutes

  4. In a small bowl, add 4 tablespoons of water to the cornflour and stir to combine

  5. Stir the soup and swirl in the cornflour mix slowly. Simmer for 10 mins

  6. Turn heat to low, then stir the soup in one direction and slowly pour the egg whites through the soup

  7. To serve, ladle soup into bowls. Top with shallots and extra white pepper


recipe

Chicken Fajitas

  • Ingredients:

  • 1kg boneless skinless chicken thighs

  • 1 medium green pepper

  • ½ medium red pepper 

  • ½ medium yellow pepper 

  • ½ medium onion 

  • ¼ cup avocado or olive oil 

  • 3 tablespoons taco seasoning 

  • Salt and pepper

Method

  • 1. Preheat the oven to 200 deg C.

  • 2. Slice the chicken thighs into thin strips. Slice the peppers and onions thinly. Spread out the chicken and veggies on a large rimmed baking tray.

  • 3. Drizzle with the oil and sprinkle with the taco seasoning, then toss well to combine and spread out again evenly on the baking tray.

  • 4. Bake 20 to 25 minutes, until the chicken is cooked through. Season with additional salt and pepper to taste.

  • 5. Serve with cauliflower rice (for less carbs) or wraps.

recipe

Sweet Potato Pulled Chicken Sliders

Pulled chicken:

• Aprox 500g boneless skinless chicken breasts

• 1 medium onion, chopped finely

• 1/4 cup tomato paste

• 1/4 cup chicken bone broth

• 1 Tbsp maple syrup (sugar free if you like)

• 1 Tbsp apple cider vinegar

• 1 Tbsp yellow mustard

• 1 Tbsp Worcestershire sauce

• 2 fresh garlic cloves, minced

• 1 tsp chili powder, or to taste

• sea salt, to taste

Sweet potatoes:

• 2 sweet potatoes, scrubbed clean

• 2 Tbsps olive oil

• sea salt and ground black pepper, to taste

• red chili peppers or chili flakes

Method:

1. Place the chicken in your crockpot/slow cooker

2. In a medium bowl combine all the remaining ingredients (from the pulled chicken) to create your sauce; whisk well. Pour the sauce over the chicken in the crockpot/slow cooker.

3. Cover and cook on LOW for 5-6 hours.

4. Once the chicken is finished cooking, allow it to cool until ready to handle, then shred it using 2 forks and stir with the remaining cooked sauce.

5. To make the roasted sweet potatoes, preheat your oven to 230 degrees C. and line 2 large sheet pans with parchment paper.

6. Slice the sweet potatoes into 1cm thick rounds and lay them on your prepared sheet pans. Leave plenty of space between them so they can crisp up.

7. Brush with oil and season with sea salt and ground pepper to your taste.

8. Roast for 20-25 minutes, turning once halfway, or until the potatoes are crisp, golden and tender inside.

9. Assemble your sliders by adding pulled chicken between 2 roasted slices of sweet potato.

10. Sprinkle with your favorite (optional) topping ideas.

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recipe

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