In Clever Cooking, Vickie shares her survival strategy for cooking and eating nutritiously when you lead a busy lifestyle – meal prep. She offers some of her family’s favourite dishes, from soups and stews to oven bakes and one-pan dishes, as well as sauces and ‘flavour starters’, that can be prepared ahead of time, so you can quickly prepare a wholesome meal from scratch on busy nights. What’s more, Vickie knows that all South Africans are faced with the unique challenge of loadshedding, which can disrupt our time in the kitchen. Meal prep is a clever way to work around those annoying blackouts – making wholesome meals in advance, when you have electricity available, is a great way to ensure you and your family can still eat well, even with limited resources.
INDEX
Baked Lamb Chops
with Pesto, Tomatoes & Broccoli
Makes: 6 portions
5 Tbsp olive oil
3 anchovy fillets, finely chopped
3 cloves garlic, peeled and finely chopped
Grated zest of 1 lemon
12 lamb rib chops
Salt and black pepper to taste
400 g broccoli florets
350 g cherry tomatoes
½ cup (125 ml) basil pesto
Basil leaves, for serving
BASIL PESTO
2 cups basil leaves
100 g flaked almonds
60 g freshly grated Parmesan cheese
2 cloves garlic, peeled and finely chopped
1 tsp salt
½ cup (125 ml) extra-virgin olive oil
Combine 3 Tbsp olive oil with the anchovies, garlic and lemon zest in a bowl. Season the chops with salt and add to the bowl, tossing to coat in the oil. Set aside to marinate at room temperature for 30 minutes.
Steam the broccoli florets until just cooked (see Note) and set aside.
Place the tomatoes in a roasting dish, season with salt and drizzle with the remaining olive oil. Roast in a preheated oven at 200°C for 15 minutes, or until the skins start to blister.
While the tomatoes are cooking, heat a pan over medium-high heat and brown the chops on both sides in the marinating oil. Remove the tomatoes from the oven. Add the chops and the steamed broccoli to the roasting dish. Pour over the pesto and stir through.
Return the dish to the oven for 10 minutes, or until the chops are done to your liking. Scatter over some fresh basil leaves before serving.
To freeze, set aside until completely cool. Cover the whole dish with foil or cling wrap, or divide into portions in smaller containers. Label clearly with the date.
BASIL PESTO
Combine all the ingredients, except the olive oil, in the bowl of a food processor and process until smooth. With the machine running, add the olive oil in a thin stream, until it is all absorbed. Taste, and add more salt if necessary, then scoop into a bowl and set aside. (Makes ± 1 cup)
NOTES
To steam broccoli, place 2–3 cm water in a saucepan and bring to a boil. Place the florets in a colander or steamer basket set above the water. Cover with a lid and steam for ± 10 minutes, until the stems are tender when pierced, but still firm. Do not overcook.
Store fresh pesto in a sealed jar in the fridge for up to one week. (To prevent discolouration, pour a thin layer of olive oil over the surface before sealing the jar.)
Burger Patties
“In order to limit the carb count, I don’t add breadcrumbs to my patties. However, adding a small amount of bicarbonate of soda to the meat creates a looser texture and helps the patties brown faster.”
Makes: 12 patties (+- 160 g each)
4 cloves garlic, peeled and finely chopped
2 jalapeño chillies, finely chopped
Grated zest of 2 lemons
2 Tbsp Dijon mustard
2 kg beef mince
Salt and black pepper to taste
¼ cup full-cream plain yoghurt
100 g feta cheese, crumbled
¼ cup water
2 tsp bicarbonate of soda
2 tsp lemon juice
Olive oil, for brushing
Place the garlic, chillies, lemon zest and mustard into a mixing bowl. Add the beef mince in batches, seasoning with salt and pepper as you go, and mix well with your hands.
Stir through the yoghurt and feta and continue mixing until combined.
Whisk together the water, bicarbonate of soda and lemon juice, and pour over the meat mixture. Using wet hands, gently mix everything until thoroughly combined. Divide the mixture equally and shape into 12 patties. If not cooking immediately, place on a plate in the fridge until required. (Separate the patties with baking paper to prevent them from sticking together) .
Brush the patties with a little olive oil. Cook in a preheated pan on medium-high heat for 4–5 minutes per side. To braai the patties, place them on the cooking grid over direct medium-high heat and cook for 4–5 minutes per side. (To prevent the patties from breaking up, only turn them, using a spatula, when they release easily from the pan or grid.)
To freeze cooked patties, allow to cool before packing into resealable bags or containers. Defrost completely before reheating. To freeze uncooked patties, spread them on a baking tray and freeze until solid before placing in resealable bags or suitable freezer containers. (To prevent sticking, place baking paper between each layer of patties.) Defrost completely before cooking.
Chicken Cacciatore
“Prepare this ‘hunter’s chicken’ the day before, as it benefits from marinating overnight in the fridge, although even a few hours are better than nothing. Because the chicken is marinated in wine, it may not be suitable for anyone who does not consume alcohol. This one-dish meal freezes well, making it a good choice for bulk cooking.”
Makes: 8 portions
8 chicken legs
8 chicken thighs
Salt and black pepper to taste
8 fresh or dried bay leaves
2 sprigs rosemary
5 cloves garlic, peeled and finely chopped
1 cup (250 ml) red wine
2 Tbsp olive oil
6 anchovy fillets, chopped
½–1 cup pitted black olives
1 can (400 g) whole peeled tomatoes
Place the chicken pieces in a glass bowl and season with salt and black pepper. Add the bay leaves, rosemary sprigs, half the chopped garlic and the wine. Cover and leave to marinate for at least an hour at room temperature, or overnight in the fridge. (If marinating overnight, allow the chicken to come to room temperature before continuing with the recipe.)
Remove the chicken from the marinade (reserving the marinade), and pat dry with paper towel. Heat the oil in an ovenproof casserole and brown the chicken pieces until golden. Remove with a slotted spoon and set aside on a plate, to catch the juices.
Add the remaining garlic and fry for 1 minute, then add the anchovies, olives and tomatoes, plus any juice from the can, crushing them with a fork. Add the chicken pieces, plus any juices, and the reserved marinade (including the bay leaves and rosemary sprigs). Bring to a boil and cook for 5 minutes.
Remove the casserole from the heat, cover with a lid or double layer of foil, and place in a preheated oven at 200°C for 1½ hours, stirring it gently halfway through. Serve with your choice of vegetables or salad.
To freeze, set aside until completely cool before spooning into rigid containers or resealable bags.
Rich Oxtail Ramen
“You can use beef shin, but oxtail imparts a really delicious flavour and is a rich source of both gelatine and collagen. The cabbage ribbons serve as a low-carb, gluten-free alternative to traditional wheat-based noodles in this ramen-type dish.”
Makes: ± 3 litres
1 large oxtail (± 1.5 kg), sliced into 6 pieces
Salt to taste
3 Tbsp olive oil
1 onion, peeled and roughly chopped
2 cloves garlic, peeled and finely chopped
6 cm fresh ginger, peeled and finely chopped
2 celery sticks, roughly chopped
1 large carrot, peeled and roughly chopped
6 sprigs thyme
3 fresh or dried bay leaves
2 cinnamon sticks
5 allspice berries
2 star anise
1 cup (250 ml) red wine
2–3 Tbsp tomato paste
3 Tbsp soy sauce
3 litres chilled beef stock
3 cups thickly sliced green cabbage
200 g shiitake mushrooms
200 g Tenderstem® broccoli, halved lengthways
Coriander leaves, for serving
Sesame seeds, for serving
Season the oxtail all over with salt. Heat the oil in a large heavy-based saucepan over medium heat and brown the pieces on all sides. Remove with a slotted spoon and set aside.
Add the onion, garlic, ginger, celery and carrot and cook until soft and caramelized. Tie the thyme and bay leaves together with string and add to the saucepan, along with all the spices, and cook for 4 minutes, until fragrant.
Add the wine and simmer for 2 minutes, scraping any residue off the bottom of the saucepan.
Return the oxtail to the saucepan. Add the tomato paste, soy sauce and beef broth or stock. Lower the heat and simmer, with the lid off, stirring occasionally, for 3–4 hours, or until the meat falls off the bone. Check after about 2 hours, and add a little warm water if it has reduced too much. Remove the oxtail from the soup, cool slightly, then use two forks to pull any remaining meat from the bones. Return the meat to the saucepan and discard the bones.
Add the cabbage ribbons, mushrooms, and broccoli and simmer for 15 minutes, until cooked. Add the coriander leaves and sesame seeds and stir through. Serve immediately or leave to cool completely before decanting into containers for freezing.
NOTE
If you do not consume alcohol, replace the wine with an additional cup (250 ml) of beef broth or water.
Lamb, Spinach & Feta pie
“Phyllo pastry is not low-carb, but because it is so thin, you use less of it. This delicious pie is easy to make if you use precooked lamb or chicken.”
Serves: 6
500 g frozen spinach
350 g Roasted and Pulled Lamb (see below)
250 g cream cheese
100 g feta cheese, crumbled
Salt and black pepper to taste
Ground nutmeg to taste
8 sheets phyllo pastry
100 g butter, melted
2 Tbsp sesame seeds
Place the frozen spinach in a saucepan and cook until it is defrosted. Place in a colander to drain, squeezing out any excess water with your hands.
Place the spinach and shredded lamb in a bowl. Add the cream cheese and feta and stir with a wooden spoon until combined. Season with salt, black pepper and ground nutmeg and set aside.
Place one sheet of phyllo on a clean surface. Brush all over with melted butter, then top with another sheet of phyllo, brushing it with melted butter. (To prevent the phyllo from drying out, keep the sheets covered with cling wrap and a damp cloth.)
Spoon one quarter of the lamb and spinach mixture along the long edge of the pastry, then roll into a cylinder, brushing the phyllo with butter as you roll. Place the roll, seam-side down, in the centre of a round ovenproof dish (± 30 cm diameter) to create a tight spiral.
Repeat with the rest of the phyllo and lamb mixture, to make four rolls in total, coiling each roll around the previous one to complete the spiral. Tuck in any loose ends as you go.
Brush the pie all over with melted butter, and sprinkle with the sesame seeds. Bake in a preheated oven at 190°C for 50–60 minutes or until golden and cooked through. Cut into wedges and serve immediately, with a salad on the side.
Notes
Defrost frozen phyllo pastry in its packaging for 2 hours at room temperature or overnight in the fridge. Half a 500 g pack should be sufficient for one pie.
This recipe is not suitable for freezing.
Roasted & Pulled Lamb
Makes: 8 portions
1 leg of lamb (1.6–2 kg)
Salt to taste
3 Tbsp olive oil
6 sprigs rosemary, leaves only
6 cloves garlic, peeled and finely chopped
Finely grated zest and juice of 1 lemon
6 fresh or dried bay leaves
Using a sharp knife, score the skin at 3 cm intervals. Season the leg with salt, rubbing it in with your hands.
Combine the olive oil, rosemary leaves, garlic, lemon zest and lemon juice in a small bowl. Rub the mixture all over the lamb.
Scatter the bay leaves over the bottom of a roasting dish and place the lamb on top. Tightly cover the dish with foil, sealing the edges. Roast in a preheated oven at 160°C for 2 hours, or until the meat starts to fall off the bone.
Remove the foil from the dish and increase the oven temperature to 200°C. Continue cooking for a further 40 minutes, until the surface of the meat is golden brown. Remove from the oven.
If serving as a roast, cover the meat lightly with foil and let it rest for up to 10 minutes, to allow the juices to settle, before carving into thick slices.
For pulled lamb, set aside until cool enough to handle, then use two forks to pull the meat into threads (chop any browned outer meat and incorporate it as well). Drizzle over the pan juices.
If not using immediately, set aside until completely cool before spooning into resealable bags (flatten the bags to push out any excess air before sealing). Freeze for up to 3 months.
Recipes extracted from Clever Cooking by Vickie de Beer, out now.
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