Lemon & Dill Chicken

Servings: 4
A taste of the Mediteranian, fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts.


• 4 boneless, skinless chicken breasts (1-11/4 pounds)
• Salt & freshly ground pepper to taste
• 3 teaspoons extra-virgin olive oil or canola oil, divided
• ¼ cup finely chopped onion
• 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth
• 2 teaspoons flour
• 2 tablespoons chopped fresh dill, divided
• 1 tablespoon lemon juice


1. Season chicken breasts on both sides with salt and pepper. Heat 11/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 11/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed
platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.
Per serving: 170 calories; 6 g fat; 3 g carbohydrate; 24 g protein

Oven Roasted Bacon Apple Wedges

Servings 4


• 4 small golden delicious apples – cored and cut into 4 wedges
• 12 sage leaves
• 12 slices of streaky bacon
• rocket and watercress leaves
• Parmesan olive oil


• Preheat the oven to 220°C.
• Wrap a wedge and sage leaf together with streaky bacon, repeat with remaining wedges.
• Roast for ± 20 minutes or until the bacon is crispy and the apple is soft.
• Serve immediately with rocket and watercress leaves and a drizzle of parmesan olive oil.
Tip: If you do not have parmesan olive oil, sprinkle a bit of finely grated parmesan cheese over the wrapped wedges and drizzle some olive oil over

Smoked Mackerel & Avo

Servings 4


• 6 peppered smoked mackerel fillets
• 4 Boiled Eggs
• 2 ripe avocados
• 1 lemon
• Black pepper and sea salt to taste
• extra-virgin olive oil
• Chopped spring onions or rocket


• Break the mackerel up on a plate.
• Slice the avocado and scatter it over the mackerel.
• Squeeze over the lemon and give it a good crack of black pepper, a sprinkle of sea salt and a decent splash of oil.
• Add a boiled egg, spring onions or rocket.
Tip: If you do can’t find peppered smoked mackerel, you may use smoked snoek

Lamb Curry

Cape Malay Cooking with Fatima Sydow


1 kg lamb pieces
3 onions, peeled and finely chopped
3 tbsp oil
3-4 cardamom pods
3-4 cinnamon sticks
3 tbsp, finely chopped garlic
1 tbsp, finely grated ginger
1 tsp turmeric
3 tbsp roasted Masala
1 tablespoon breyani masala
Salt to taste
6 potatoes, peeled and cubed
Fresh coriander


In a large pot, heat the oil on medium heat and add the onions, salt, cardamom, and cinnamon sticks and fry until golden brown

Add the meat and garlic and ginger and braise for 5-10 minutes . Add 1 cup of hot water and and cook for 30-40 minutes on medium heat, stirring occasionally . Next add all the spices and braise and stir for 10 minutes. Adding only a tbsp of water at a time . Add the potatoes and 1 to 2 cups of water and cook until potatoes are soft, stirring when required , garnish with fresh coriander. Serve with roti or white rice .



Traditional Cape Malay Recipe

Cape Malay Cooking with Fatima Sydow

10-15 Lamb pieces
5 tablespoons of oil
3 onions, peeled and finely chopped
Salt to taste
2 Star anise
5 cardamom pods
4 cinnamon sticks
2 cloves
6-8 garlic cloves, peeled and finely grated
2 tablespoons of freshly grated ginger
1 teaspoon of turmeric
2 tablespoons of breyani or akhni masala
2 tablespoons of roasted masala
6 potatoes, peeled and halved
3 cups of Basmati rice
Fresh coriander

First , cook the rice in water and a teaspoon of salt For 7 minutes only. Strain with cold water and put one side.

In a large pot, heat the oil and add the onions, and whole spices. Fry and stir until golden brown. Next, add the meat and garlic and ginger and braise on a medium heat for 10 minutes. Next, add a cup of water and cook for 30 minutes. Stirring occasionally. Next, add the salt and spices and braise for a few minutes to cook through the spices. Next, add the potatoes and 2 cups of water and cook until potatoes are almost soft. Next add the rice and give one stir. Sprinkle over coriander and close with lid simmer for 15 to 20 minutes. For a wet Ahkni add half a cup of water when adding the rice and 2 extra tablespoons of oil. Serve with sambal.

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Baked mushroom meatballs

Servings 4-6




• 250 g beef mince
• 250 g big brown mushrooms, minced
• 90 g fresh breadcrumbs
• 45 ml fresh parsley, chopped
• 1 egg, beaten
• salt and milled black pepper
• 15 ml oil
• 1 tin tomato and onion mix
• 250 ml beef stock
• 15 ml tomato paste or sundried tomato paste
• 5 ml smoked paprika
• 1 roasted yellow pepper, sliced
• salt and milled black pepper
To serve:
• sour cream
• smoked paprika
• oregano or thyme leaves
• mashed potatoes and seasonal vegetables


Preheat the oven to 180°C. Combine all of the ingredients, except for the oil, in a mixing bowl. Using floured hands, shape spoonfuls of the mixture into meatballs. Heat the oil in a pan and brown the meatballs on all sides. Transfer the meatballs to an ovenproof casserole.
Mix all of the sauce ingredients together and pour over the meatballs. Season with salt and pepper.
Cover and bake in the oven for 20-25 minutes. Top with a swirl of sour cream, a little smoked paprika and oregano leaves. Serve with mashed potatoes and seasonal vegetables.
Recipe reprinted with permission of Mushroom Farmers’ Association.

Chocolate Java Protein Shake

Here is a great way to get your breakfast, coffee and dessert in on a Sunday morning.


Serves: 1


  • 1 cup ice
  • 1 cup Full Cream Milk
  • 1 teaspoon instant coffee
  • 1 scoop PSN Chocolate whey protein powder


  1. Add ingredients in the order listed into a blender.
  2. Blend until smooth.

(If you are wanting to make this a special treat/cheat add a tablespoon of dark chocolate chips before blending)

Chinese Mandarin Chicken Tray Bake

Servings 4


For the chicken:
8 free-range chicken thighs, skin on and bone in
2 red onions, peeled and cut into wedges
1 small bunch heirloom carrots, scrubbed
3 standard orange carrots, scrubbed
1 tablespoon vegetable oil
2 teaspoons sesame oil
salt and freshly cracked black pepper
½ cup toasted cashew nuts
fresh coriander, to finish

For the glaze:
zest and juice of 1 mandarin and 1 lemon
¼ cup honey
1 Tbs soy sauce
generous pinch dried red chilli flakes
1 tsp dried coriander
1 Tbs hot (chilli) sauce
2 tsp rice wine vinegar
1 Tbs tomato paste


Preheat the oven to 200º C.

Grease and line a large sheet pan with foil.

Trim the tops off the carrots and cut the larger ones in half. Leave the smaller carrots whole.

Toss the chicken, onions and carrots in the vegetable and sesame oil. Season with salt and black pepper.

Spread out on the sheet pan and roast for 30 minutes.

Combine all the glaze ingredients and pour over the chicken and
vegetables. Return to oven for a further 35 minutes.

Half way through the cooking time, spoon the glaze over the chicken.

Add the cashew nuts to the pan and toss together with the chicken and vegetables.

Turn the oven onto grill (broil) and move the tray to the upper rack.

Grill until the chicken is golden, crisp and sticky.

Scatter over the fresh coriander and serve with steamed rice


Scatter over the fresh coriander and serve with steamed rice