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airfryer roast vegetables



Welcome back to Sandtondiet and to the quick and easy aifryer roast vegetable recipe. This week’s recipe is super simple and is the next in the series of airfryer recipes.

The beauty of this little gadget is that you need very little to no oil to cook the food. This week is a recipe for airfryer roast vegetables. I have chosen a few very colourful veggies but feel free to use whichever vegetables that you want. If you are going to use starchier vegetables like butternut, beetroot or sweet potato together with lower carbohydrate vegetables like marrows or peppers etc , then be sure to chop the starchier veg into smaller pieces so that they cook through properly.

The beauty of the airfryer is that the vegetables that 17 minutes to cook compared to a substantially longer cooking time in the oven.  I hope that you enjoy this recipe and would love to have your feedback. Be sure to look out for next week’s recipe which is a most delicious microwave risotto. See you next week, Leanne x

 

Airfryer roast vegetables

 

1 red pepper, cut into chunks

1 yellow pepper, cut into chunks

3 baby marrows, sliced into thick rounds

5 pieces butternut, cut into small cubes

10 mushrooms, halved

3 baby gem squash, halved

2 tsp oil

 

  1. Toss the chopped and vegetables in the oil and cook in the airfryer for 17 minutes , giving the basket a shake every few minutes to ensure that the vegetables cook evenly

 

NOTE: feel free to use more vegetables than I have, I was just doing a small portion for a single meal for my family

 

quick easy vegetarian airfryer vegetables

healthy airfryer roast vegetables

coconut curried lentils



This week’s coconut curried lentil recipe is for all the vegetarians out there and for all of you who like to include some meat free meals during the week.

Legumes are a great addition to your diet because. They are high in cholesterol lowering fibre, they are low GI and they are full of vitamins, minerals and protein. So let’s pack in some super healthy food before all the holiday madness begins.

I did my lentils in the slow cooker because I love the idea of dumping, leaving everything to do it’s thing and coming back a few hours later to a cooked meal. Also the slow cooker is energy efficient in terms of electricity usage. But please feel free to cook them on the stove if you prefer.

this slow cooker coconut lentil curry recipe is really delicious and has been made many since since the conception of this recipe. I hope that you enjoy the wholesome goodness of this recipe as much as I did.

If you would like some more slow cooker inspiration then check out Outstanding shredded beef recipe or super delicious chicken mince bolognaise for some more meal options.See you next week, Leanne x

 

Coconut curried lentils

1 large onion, chopped

2 handfuls, baby tomatoes

1 tsp fresh crushed garlic

1 tsp fresh, crushed garlic

1 tsp pink Himalayan salt

½ tsp turmeric

1 can lite coconut milk

2 ½ cups water

1 ½ cups green lentils

2 Tbsp garam masala

2 Tbsp tomato sauce

 

Method

  1. If you are using a slow cooker….. place all the ingredients into the slow cooker, mix well and leave on low for 4 hours
  2. If you are cooking them on the stove…… place all the ingredients into a pot, mix well and leave to simmer on the stove for 40 – 45 minutes. Enjoy!

 

airfryer baked salmon



This week’s healthy and quick airfryer roast salmon recipe is extremely simple but packs a flavour punch. The recipe was developed for the airfryer because although the airfyer is a great gadget, I find that it is generally underutilised.

I have many clients who own airfyers but the only thing that they cook in them is chips. So as we go along I will add recipes for the aifryer so that you can utilise this lovely little gadget better.

In the photos you’ll see that I line the basket of the airfyer with baking paper. I often do this because it stops the food sticking to the basket and it also prevents quite a lot of splatter. Just make sure that the paper doesn’t touch the element at the top of the aifryer because it may catch alight. This one was learnt from experience…

If you would like more airfryer recipes please put a comment on this post and I will do a series of recipes for the airfryer. Enjoy you cooking, see you next week, Leanne x

 

2 x 120g salmon portions

2 tsp honey

2 Tbsp low sodium soy sauce

 

  1. Combine the honey and soy sauce in a bowl and place the salmon flesh side down to marinade
  2. Marinade the fish for about half an hour before cooking
  3. Place the pieces of fish skin side down into the airfryer basket and cook for about 10 – 12 minutes depending on how well you like your salmon to be cooked

 

NOTE: if you are following a low carb eating plan you don’t need to worry about the honey. It is just used in the marinade and you really don’t get much of it once you remove the fish

za’atar spiced chicken breasts



This week’s za’atar spiced chicken breast recipe is inspired by my recent trip to Israel.

On our walk through the shuk there were so many gorgeous flavours and smells and the most incredible food stalls to see. The flavour that I really loved was za’atar. It’s on a lot of the savoury baked goods and is absolutely delicious.

So you can imagine my delight when I found za’atar spice on South African soil at Woolworths (there are other places where you can get it…)! So this week’s recipe includes za’tar  and I hope that you enjoy it as much as we did. Let me know how it goes, Leanne x

Za’atar spiced chicken breasts

4 thinly sliced chicken breasts (if you don’t have the thinly sliced ones then use two regular ones and adjust the cooking time)

2 tsp olive oil

½ Tbsp za’atar spice

½ tsp lemon juice

¼ tsp lemon zest

Pink Himalayan salt

 

  1. Mix the chicken breasts and all the spices together and marinade in the fridge for about half an hour (or more if you have the time)
  2. Season with salt just before cooking
  3. Braai or cook in a pre-heated, hot pan for 8 – 12 minutes (this will be longer if you are using chicken breasts that aren’t thinly sliced)

NOTE: we ate our chicken breasts with hummus and an Israeli style chopped salad, which was absolutely delicious!!

lemon and herb chicken with barley



This week’s delicious lemon and herb chicken with barley recipe is one of my family’s favourite meals. The flavours in the meal are suitable for adult as well as children’s tastes. It’s a very quick and delicious chicken meal to put together and is always a crowd pleaser. Invariably when I serve this someone asks for the recipe.

The lemon and herb barley chicken recipes uses barley instead of the more traditional rice. The barley is very high in fibre and vitamins but does not compromise on flavour.

So I hope you enjoy it as much as we do. It is ideal to take the chicken skin off before you eat it. Let me know how your cooking goes. See you next week, Leanne x

Here is a picture of what the dish looks like before you put it into the oven. Be careful to place the chicken in slowly so that the liquid underneath doesn’t splash out

 

Healthy lemon and herb chicken recipe

Lemon and herb chicken with barley

 

Lemon and herb chicken with barley

1 cup pearl barley

3 cups stock

1 whole chicken

1 Tbsp olive oil

1 Tbsp lemon juice

45g/ half tub chicken rub spice

 

  1. Place the barley in a baking dish big enough to bake the chicken in and cover with the stock
  2. Place the chicken into separate bowl and pour the olive oil and lemon juice over
  3. Sprinkle the chicken with the spice rub and rub all over the chicken until it is well coated
  4. Place the chicken pieces gently onto the barley and bake at 180C for 90 minutes or until golden brown and cooked through

 

 

 

Thai peanut butter chicken


This thai peanut butter chicken recipe is one of the most scrumptious recipes to ever leave my kitchen (and that is saying a lot!). The recipe is packed with delicious Thai flavours and appeals to all family members.

One of the most common complaints that I hear from people is that they are bored of their own food. I think this can be said for most of us. This week’s Thai chicken recipe is a truly delicious meal and should is likely to become a firm favourite in your house.

This chicken dish is a quick and easy dish to put together and is something deliciously different to try. Let me know how it goes! See you next week, Leanne x

 

Thai peanut butter chicken

 

1 x medium onion, finely diced

1 Tbsp oil

1 tsp freshly minced garlic

1 Tbsp freshly minced ginger

1 tsp salt

1 heaped Tbsp tomato puree

400ml lite coconut milk

1 Tbsp honey

1 Tbsp low sodium soy sauce

1 Tbsp rice vinegar

½ cup peanut butter (no sugar, no salt PB)

1 x braai pack chicken portions

 

  1. Place the oil in an oven proof dish (that is also suitable for the stove top)
  2. Heat the oil up in the dish and sauté the onions together with the garlic, ginger and salt
  3. Stir through the tomato puree, add the rest of the ingredients and mix well
  4. Place the chicken into the dish and cover with the sauce
  5. Cook the chicken at 180C for 1 ½ hours or until well browned on both sides
  6. Garnish with fresh coriander and spring onions

 

skinny tuna lasagne



This skinny tuna lasagne recipe is another family favourite that is a regular feature in my house. It’s really easy to make and a much healthier version compared to the usual high calorie, high fat lasagnes.

The tuna lasagne recipe is such an easy go to meal and my kids often request it. The nice thing about this dish is that it is also suitable if you are having people over because it’s really yum. The recipe is very versatile and it is a great vehicle to hide food if you have fussy eaters at home.

Let me know how your cooking goes and if you have any requests for recipes let me know too and I’ll be sure to feature them. Happy cooking, Leanne x

 

Skinny tuna lasagne

 

1 large onion, chopped

1 Tbsp canola oil

2 tins All Gold tinned tomatoes with basil, garlic and oregano

2 medium carrots, finely grated

Salt and pepper

3 tins tuna in water, drained

Dried lasagne sheets

1 cup fat reduced cheese, finely grated

skinny tuna lasagne

Healthy tuna lasagne

  1. sauté the onion in the oil until soft
  2. add the tinned tomatoes and carrots and simmer until the sauce has thickened and some of the liquid has cooked away
  3. using a hand blender, blitz the mixture until smooth and season with salt and pepper
  4. add the drained tuna
  5. scoop some sauce into the bottom of a baking and lay one layer of lasagne on top
  6. continue to layer until all the sauce has been used
  7. the final layer should be sauce and then top that with the grated cheese
  8. bake in the oven for about 40 minutes at 180C ,covered in tinfoil, and then take the tinfoil off and bake until the cheese is slightly browned

healthy, low carb spinach, feta and olive quiche



This week’s recipe is a healthy low carb quiche with spinach, feta and olives. Usually a quiche is very high fat and high calorie. This version of the recipe today is crustless and has been adapted to be much lower in fat, carbohydrate and calories than a regular quiche.

You can enjoy this meal for a light brunch, breakfast or a simple Sunday night supper. It is also low carbohydrate for those of you who prefer not to indulge too much when it comes to carb intake. It is very simple to put together and has lots of flavour . Hope that you enjoy this week’s recipe. Let me know how it goes! Leanne x

 

Healthy low carb Spinach, feta and olive quiche

 

2 tsp oil

½ onion, finely chopped

200g baby spinach

250g low fat cottage cheese

2 whole eggs

2 egg whites

60g medium fat feta

3 Tbsp sliced olives

Salt to taste

  1. Add the oil to a non-stick pan and sauté the onions until translucent
  2. Steam the spinach for 5 – 7 minutes until it has wilted
  3. Allow the spinach to cool down, chop it up finely and drain off as much liquid as you can
  4. Add the onions and the spinach to the rest of the ingredients and mix well
  5. Spray and dish that is about 20cm x 20cm with olive oil spray and pour the mixture in
  6. Bake at 180C for 35 – 40 minutes until the quiche is light brown and just set in the middle

Serves 2 – 3

healthy and delicious pulled beef ragu



This week’s delicious and healthy pulled beef ragu recipe is a really versatile to have in your repertoire. It can be made on the stove top or in the slow cooker and it is absolutely delicious. The recipe is quick and easy to put together.

the recipe uses a stewing beef that needs a longer time to cook but boy is it worth the wait. It is soft and juicy and as the title suggests, it just falls apart

The pulled beef ragu can be used on a baked sweet potato, on zucchini noodles or over caulimash. Essentially wherever you would use bolognaise, you could use this instead.

I have been making this recipe for years and it’s always a hit. The recipe is quite small though so if you have more than 4 people eating or if you want left overs then double up the recipe. Let me know how it goes, Leanne x

 

Pulled beef ragu and roasted sweet potato

 

1 Tbsp canola oil

500g lean beef goulash/ stewing beef

1 ½ cups finely chopped carrots, onion and celery

1 sachet (50g) tomato paste

1 Tbsp low sodium soy sauce

1 tsp low sodium Ina Paarman garlic and herb seasoning

½ tsp pink Himalayan salt

1 ½ cups water

4 – 5 sweet potatoes

  1. Heat the oil in a pot and sear the beef for about 5 minutes
  2. Add the remaining ingredients and simmer, with the lid on, on a low heat for 2 ½ – 3 hours
  3. At the end of the cooking time use a potato masher to break up the meat into fine pieces
  4. To roast the sweet potatoes, coat each potato in a small amount of oil
  5. Place in a roasting pan that has been covered with baking paper and roast for approximately an hour depending on the size of the sweet potato
  6. Slice the sweet potato open and add a serving of the meat
shredded beef

delicious and healthy pulled beef ragu