Oven-baked chicken wings
The chicken wings are dipped in low-calorie mayonnaise, rolled in coarse maize meal and then oven-baked.
They’re served with a fresh coleslaw and coarse mealie pap with mushrooms.
Serves 6-8 | preparation: 30 min | cooling: 20 min | baking: 30 min
8 chicken wings
250ml (1c) lite mayonnaise
125ml (½c) cornflour
2 eggs, whisked
500ml (2c) yellow mealie meal
500ml (2c) coarse yellow
250ml (1c) water
250ml (1c) low-fat milk
200g brown mushrooms, sliced
200g sweet corn kernels
2-3 spring onions, chopped (optional)
1 medium cabbage, shredded
2 large carrots, grated
80ml (c) sultanas (optional)
125ml (½c) lite mayonnaise
125ml (½c) plain low-fat yoghurt
fresh coriander, chopped (optional)
- Preheat the oven to 180°C.
- Lightly grease a baking sheet with olive oil.
- Spice the wings with chicken spice and spread with mayonnaise.
- Roll in cornflour, then in the whisked egg and then in the mealie meal.
- Arrange on the baking sheet and refrigerate for 20 minutes.
- Bake for about 30 minutes till the chicken wings are done and the crust lightly browned.
- Mix the mealie meal, water, milk and salt. Bring to the boil while stirring, lower the heat and simmer for 20 minutes until done.
- Fry the mushrooms in a little oil. Add to the pap together with the sweet corn kernels and spring onions (if using).
- Mix the cabbage, carrots and sultanas. Mix the mayonnaise and yoghurt, stir into the slaw. Garnish with chopped coriander (if using).
- Serve the chicken wings with the pap and coleslaw.
There are lots of veggies hidden in the meat patties and the rolls are low-GI.
Serve these hamburgers with oven-baked chips.
Preparation: 20 Min | Cooking: 20 Min | Makes 6 Double Hamburgers (12 Patties)
1 onion, coarsely chopped
250ml (1c) spinach leaves
100g carrot pieces or strips
800g lean beef mince
30ml (2T) Worcestershire
2 eggs, whisked
salt and freshly ground
Marmite mixed with olive oil
6 salad leaves
6 low-GI sesame seed rolls,
halved and toasted
12 slices pineapple
12 slices tomato
12 slices red onion
- Place the onion, spinach, parsley and carrot pieces or strips in the bowl of a food processor and process until fine.
- Turn out into a large bowl, add the beef mince, Worcestershire sauce and eggs and season with salt and pepper.
- Mix well, but don’t overmix.
- Use an 80ml (c) measuring cup, spoon out the mince mixture and shape into patties. Place on a greased baking sheet and refrigerate until just before cooking.
- Fry the patties in a griddle pan or grill in the oven. Heat a griddle pan
- until smoking hot. Brush the patties with the oil and Marmite mix and fry until the
- patty loosens from the bottom of the pan. Turn, brush with Marmite mix and fry till done, don’t overcook.
In the oven
- Place the patties on a greased baking sheet, brush with the oil and Marmite mix and grill for about 15-20 minutes at 200°C until done.
- Place a salad leaf on the bottom half of each roll, add a pineapple
- slice, then a patty and a tomato slice. Add another patty, pineapple slice and tomato
- slice and top with the onion rings. Repeat with the rest of the ingredients.
Oven-baked fish and chips
Serves 4-6 | Preparation: 15 Min | Cooking: 15 – 20 Min
6 (480g) frozen hake fillets or cutlets
salt and freshly ground
cornflour and stoneground
2 eggs, slightly
80ml (c) milk
700g frozen oven-baked potato chips
- Season the fish with the fish spice and salt and pepper.
- Spoon the cornflour and flour in two separate plates and the egg mixture in a bowl.
- Dip each fish fillet in the cornflour, then in egg, then in stoneground flour. Refrigerate for 30 minutes.
- Place on a lightly greased baking sheet and cook in the oven for 15-20 minutes or until just cooked and the flesh flakes easily with a fork and is no longer glossy.
- Cook the chips in the oven according to the packet instructions
- and serve with the fish and lemon wedges.