SANDkoerant 3 | Page 11

Lunch :

[Herb and lemon chicken]

Recipe type: LUNCH, DINNER, HEALTHY

Cuisine: GREEK

Prep time: 4 mins

Cook time: 15-20 min

Total time: 20-25 mins

Serves: 4 SERVINGS

INGREDIENTS

●8 chicken fillets

●Salt and freshly ground pepper

●80 ml coconut oil

●80 ml lemon juice

●Mixed herbs (7ml is a good quantity)

●2 cloves crushed garlic ( teaspoons of garlic spice)

INSTRUCTIONS

Season the chicken pieces with salt and pepper. Arrange with the fleshy sides facing out a microwave proof dish.

Mix the remaining ingredients and pour over the chicken.

Cover with plastic wrap and microwave for 15-20 minutes on high.

Serve with a light salad or baked potato.

Dinner :

[Baked potato Mug-Soup]

Recipe type: LUNCH, DINNER, HEALTHY

Cuisine: AFRICAN

Prep time: 5 mins

Cook time: 3 min

Total time: 8 mins

Serves: 1 SERVING

INGREDIENTS

●8 ¾ cup (6oz, 170g) water

●3 tablespoons potatoes, in small cubes

●1 tablespoon white onion, chopped

●2 tablespoons cheddar cheese

●1 tablespoon bacon, cooked

●2 tsp cornflour (cornstarch)

●½ cup (4oz, 115g) chicken stock (or vegetable stock)

●¼ cup (2oz, 56g) milk

●Salt & pepper

●Sour cream for garnish, optional

INSTRUCTIONS

1.Add your potatoes and water into a large microwaveable mug. Microwave for 3-4 min or until the potatoes are tender. Check on it half way through and stir

2.Once cooked drain away the cooking water

3.Into the potatoes stir in the bacon, cheese and onions and cornflour. The corn flour will thicken your soup.

4.Stir in the stock and milk and season with salt and pepper

5.Place in the microwave and cook for 2½ - 3 minutes or until it thickens and all of your ingredients have heated through. (Cooking time is based on my 1200W microwave so your timing might vary) Always keep a close eye on your mug while in the microwave so it doesn’t overflow or over cook.

6.Serve topped with sour cream and some more sprinkles of bacon and chives

NOTES

Use a large mug because the water can bubble up in the microwave. Cut your potatoes small because they will cook faster. They can be mixed up in advance for an even speedier meal. Cooking time will vary greatly depending on your microwave and the width and depth of the mug. You can bake them in the oven at 180oC for roughly 10-12 minutes. However every mug is different so I advise checking on it after 10 and then make a call.

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