Nutrient-Dense ‘Lockdown’ Recipes

Chat Leave a comment
67 minutes for Mandela
Today is Mandela Day, but how we approach it and which activities we engage in will no doubt look different than it did in previous years due to the pandemic.
But to quote the inspirational Nelson Mandela himself: “What counts in life is not the mere fact that we have lived. It is what difference we have made to the lives of others that will determine the significance of the life we lead.”
ADSA and NSSA collectively launched this booklet on Mandela Day (18 July 2020), in the spirit of goodwill and to support and guide the prolonged humanitarian response to fight hunger and malnutrition. The recip-e book will be shared with regional and national food relief organisations, for use and further distribution.
We encourage every follower of this page to share this recip-e booklet widely (aim for at least 67 people), including to local organisations involved with food relief and humanitarian efforts, soup kitchens, households and individuals.
Link for download below:

 

Nutrient Dense Lockdown Recipes (Mandela Day) with cards

GREEK STYLE CHICKEN FOIL PACKET DINNER

Chat Leave a comment

This delicious Greek style Chicken foil packet dinner was formulated by Registered Dietitian Cheryl Meyer from Dish & Delite.

@dishanddelite

 

Serves 4

 

INGREDIENTS

  • 500 g skinless, deboned chicken breasts, cubed (3-4 chicken breasts)
  • 250 g baby potatoes, skins on, quartered
  • 2 large or 3 medium-sized peppers (any colour), sliced
  • 1 onion, sliced
  • 1 lemon, sliced
  • 2-3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon fresh rosemary, roughly chopped
  • 1 tablespoon fresh oreganum, roughly chopped
  • ⅓ cup pitted kalamata olives, sliced
  • 1 round of feta cheese, crumbled
  • salt & pepper, to season

 

METHOD:

  1. Stir together garlic, olive oil, red wine vinegar, rosemary and oreganum to make a herb vinaigrette.
  2. In a large bowl combine baby potatoes, peppers, onion and lemon. Stir through the vinaigrette to coat the vegetables.
  3. Take a long piece of heavy duty foil or fold light-weight foil in half for a double layer.
  4. Center a quarter of the chicken mixture on each sheet.
  5. Top your chicken with the vegetable mixture. Divide and pour over any herb vinaigrette remaining in the bowl.
  6. To make packets: Fold over one side, fold the edges together and press to seal. Double fold the remaining 2 edges to make a small packet, leaving room for steam to circulate inside the packet.
  7. Transfer the packets to a baking sheet and oven bake at 200°C for 30-45 minutes until chicken is cooked through and potatoes are fork tender. Cut slits in the foil to release steam before opening. Top with olives and feta and enjoy.

ADSA_NutritionConfidence_Cheryl Meyer1_July2020

NOTES:

 

The 2-3 cloves of fresh minced garlic can be substituted with 1 teaspoon crushed garlic.
If you don’t have fresh herbs on hand, substitute 1 teaspoon dried for 1 tablespoon fresh.

We Love:

The fresh herbs and bright lemon flavour of this simple recipe. Foil packet cooking allows the flavours inside to intensify as the food cooks in its own steam.

What the dietitian says:

You need 1-2 tablespoons of liquid per packet to create the steaming effect and to infuse the other ingredients with flavour. Alternative liquids to the vinaigrette listed in the recipe that you could try: wine, stock, vegetable juice, soy sauce, your favourite sauce or marinade.

Nutrition Information: Per serving

Energy: 1299 kJ Protein: 32.9 g Carbohydrate: 16.4 g Of which, total sugars: 1.7 g Fat: 1.7 g Fibre: 3.1 g Sodium: 455 mg