Baked Cod with Mushrooms and Kale

Thursday, April 02, 2015

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This is a rather simple and delicious low-carb, low-calorie recipe that I found here. Cod fillets baked with a combination of mushrooms, kale, spring onions and cooking cream. It also works well with many types of fish. Pollock and tilapia make perfect substitutes.

  • 400 g Mushrooms
  • 3-4 stalk Spring onions
  • 1 tbsp Olive oil
  • 150 g Kale, chopped
  • 100 ml 15% Cooking cream or milk
  • Sea salt
  • Freshly ground black pepper
  • 600 g Cod fillets
  • Juice of 1 small lemon
  • 1 tbsp Cornstarch
  1. Clean, trim and thinly slice the mushrooms. Cut the spring onions into rings, reserve 2 tablespoons of green rings for garnishing. Preheat the oven to 180C/350F.
  2. Heat the oil in a large skillet. Add in the remaining chopped spring onions. Cook briefly. Add in sliced mushrooms and cook for 2-3 minutes. Add in chopped kale and cooking cream, cooking until everything is heated through. Season with salt and pepper. Transfer to a baking form.
  3. Rinse and pat the cod fillets dry with a paper towel. Sprinkle with lemon juice and coat with cornstarch seasoned with salt an pepper. Place them on the top of vegetables and bake in the middle of hot oven for about 20 minutes. Remove and garnish with reserved spring onions.

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Gluten-Free Black Rice Flaxseed Banana Bread

Saturday, March 28, 2015

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Moist, tender and delicious, this simple, dairy-free, sugar-free, gluten-free banana bread recipe, inspired by Taste of Home, is made with freshly ground black forbidden rice flour, flaxseed, applesauce and ripe bananas. It's packed with heart-healthy fats, fiber and amazing flavour that's perfect for afternoon tea, picnics and school lunches.

Dry IngredientsWet Ingredients
  • 250 g Black forbidden rice, ground into flour
  • 60 g Flaxseed flour
  • 40 g Flaxseed, crushed
  • 5 g Baking soda
  • 5 g Baking powder
  • 1/4 tsp Salt
  • Walnuts, roughly chopped for topping
  • 3 Eggs, large
  • 3 Mashed ripe bananas, large
  • 180 g Unsweetened applesauce
  • 0,5 g Pure stevia extract powder
  • 80 g Coconut oil, melted and cooled to room temperature
  • 1 tsp Vanilla extract
  1. Preheat the oven to 180C/350F. Line a standard-size loaf pan lined with baking paper. In a large bowl, combine the ground black rice, flaxseed flour, crushed flaxseed, baking soda, baking powder and salt.
  2. In another bowl, whisk the eggs, mashed bananas, sugar, applesauce, coconut oil and vanilla. Stir into dry ingredients just until moistened.
  3. Pour the batter in the prepared pan and sprinkle with walnuts. Bake for 55 minutes or until a toothpick inserted near the center comes out clean. If the top is darkening too quickly, cover it with foil. Cool for 10 minutes before removing from pans to wire racks.

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Dukkah-crusted Chicken Tenders with Red Lentil and Broccoli Salad

Sunday, March 22, 2015

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Oven-baked chicken tenders, adapted from Taste, spiced up with a crunchy Middle Eastern spice blend of toasted, coarsely ground hazelnuts, sesame, and spices. You can serve them with a sweet-sour sauce of honey and balsamic vinegar or on a bed of salad of choice.
Originally from Egypt, dukkah is a mixture of nuts (hazelnuts, almonds or pistachios), seeds and spices. The traditional way to serve fragrant Dukkah is with olive oil and bread – dunk the bread in olive oil, then the dukkah. You can also use for a crust on lamb or fish.

SaladHazelnut Dukkah
  • 200 g Red lentils
  • 1 head Broccoli, trimmed, cut into florets
  • 1 Small red onion, cut into rings
  • 100 g Grape tomatoes, halved
  • Sea salt and freshly ground black pepper
  • 8 / 350 g Chicken tenders
  • 2 tbsp Olive oil
  • 2 tbsp Honey
  • 1 tbsp Red wine vinegar
  • 11/2 tsp Coriander seeds
  • 2 tsp Cumin seeds
  • 1 tsp Black peppercorns
  • 2 tsp Sea salt
  • 160 g Hazelnuts, toasted
  • 35 g Sesame seeds, toasted
  • 1/2 tsp Ground ginger
  • 1/2 tsp Ground cinnamon
  • 2 tsp Ground turmeric
  1. Preheat oven to 180C/350F. Spread the hazelnuts over a baking tray and cook in preheated oven for 3-4 minutes or until toasted. Rub the hazelnuts between a clean tea towel to remove as much skin as possible. Place the toasted hazelnuts in the bowl of a food processor and process until coarsely chopped. Transfer to a large bowl.
  2. Heat a medium frying pan over medium heat. Add the sesame seeds and cook, stirring, for 1-2 minutes or until golden. Add to the bowl with the hazelnuts.
  3. Place coriander, cumin seeds and black peppercorns in a dry frying pan over medium heat, and cook, stirring frequently, for 1-2 minutes or until aromatic and seeds begin to pop. Transfer seeds to a mortar and pestle with sea salt. Pound until finely crushed. Add the crushed spices to the hazelnut mixture and mix well.
  4. Place chicken tenders on a plate. Coat both sides with hazelnut dukkah. Place them on a baking pan. Drizzle with 1 tablespoon of olive oil. Bake at 190C/375F for 18-20 minutes or until golden and cooked through.
  5. Place the lentils in a medium saucepan and cover with cold water. Set the saucepan over medium-high heat, bring to a boil and cook until they are just barely tender and still quite red, about 2 minutes. Drain and rinse with cold water to halt the cooking process. Shake out all excess water, and then put the red lentils into a large bowl.
  6. Cook the broccoli in a large saucepan of boiling water for 3-4 minutes or until bright green and tender crisp. Refresh under cold running water. Drain and add to the lentils in the bowl.
  7. Whisk together the honey, red wine vinegar and the remaining olive oil. Season with salt and pepper. Add the dressing, red onion and grape tomatoes to the lentils and broccoli. Toss to combine. Transfer salad to the serving plates and top with dukkah coated chicken tenders.

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Coconut Honey Spelt Cookies

Monday, March 16, 2015

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The title pretty much sums it up. These cookies are chewy, delicious and probably healthier than your typical cookie because of wholewheat spelt flour. They're made with honey and coconut oil so it's a refined sugar free and dairy free snack. Feel free to use maple syrup or golden syrup, instead of honey, and chia seed egg instead of egg, if you must go vegan.

Coconut Honey Spelt Cookies

adapted from Donna Hay
  • 100 g Coconut oil, at room temperature
  • 145 g Honey
  • 10 package NuNaturals white stevia powder
  • 60 g Applesauce
  • 2 tsp Vanilla extract
  • 1 Large egg
  • 280 g Wholegrain spelt flour
  • 1 tsp Baking soda
  • 1 tsp Anise powder
  • 1 tsp Cinnamon powder
  • 50 g Raw sugar for rolling, optional
  1. Preheat oven to 180C/350F. Place the coconut oil, honey, NuNaturals white stevia, applesauce, vanilla and egg in the bowl of an electric mixer and beat for 4–5 minutes or until thickened and pale.
  2. Add the wholegrain spelt flour, baking soda, and spices and beat until just combined. Refrigerate the dough for 30 minutes or until firm.
  3. Roll tablespoonfuls of the mixture into balls, then roll in the raw sugar and place on lightly greased large baking trays lined with non-stick baking paper, allowing room to spread.
  4. Bake for 10–12 minutes or until golden brown and slightly soft in the centre. For a crunchier biscuit, cook for an extra couple of minutes. Allow to cool slightly on trays before transferring to wire racks to cool completely.

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Quinoa Salad with Chicken, Snap Peas and Mango

Tuesday, March 10, 2015

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This deliciously light yet satisfying quinoa salad with poached chicken breast, mango, and snap peas is quick and easy to prepare. It is high in vitamin, fiber, protein and low in calories, and any leftovers would make a great lunchbox filler.

Quinoa Salad with Chicken, Snap Peas and Mango

adapted from taste
  • 1 Onion, peeled and halved
  • 8 Black peppercorns
  • 1.5L Water, plus 350 ml extra
  • 2x200 g Chicken breast fillets
  • 150 g Quinoa, well rinsed
  • 150 g Snap peas, trimmed
  • 1 Ripe mango, peeled and sliced
  • 1 Small leek, shredded
  • 1 1/2 tbsp Balsamic vinegar
  • 1 tbsp Extra virgin olive oil
  • Some spiced almonds, optional
  1. Combine onion, peppercorns and pinch of salt in a saucepan with water. Bring to boil over high heat. Add chicken breast. Reduce heat to low. Cover. Simmer for 5 minutes. Set aside, covered, for 20 minutes until chicken is cooked through. Remove chicken. Cool, then shred.
  2. Meanwhile, place quinoa and extra water in saucepan. Bring to boil. Reduce heat to low, cover and simmer for 12-15 minutes until water absorbs. Cool.
  3. Cook snap peas in a saucepan of boiling water for 2 minutes or until tender crisp. Refresh under cold running water and drain.
  4. Place chicken, quinoa, snap peas, mango, and shredded leek in a bowl. Whisk together vinegar and oil in bowl. Add to salad. Toss to combine. Top with some spiced almonds if desired.

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Freekeh Coconut Banana Muffins

Thursday, March 05, 2015

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These banana muffins with freekeh and coconut are full of flavours and texture. They are fantastic for breakfast, served with a pot of freshly brewed tea or coffee and some seasonal fruits aside. Or add them to a lunchbox or take them into work for afternoon break. Sugar here again was replaced with a mix of NuNaturals white stevia powder and unsweetened applesauce.
Freekeh is ancient roasted green spelt berries and has an awesome nutty, chewy texture. It comes in both whole and cracked forms. The spelt is harvested when it is still young and green. It is then slow roasted over coals in the hulls, and is then de-hulled resulting in a beautiful green spelt berry. You can replace it with wholegrain spelt flour.

  • 125 g Coconut oil, melted
  • 6 package NuNaturals white stevia powder
  • 100 g Unsweetened applesauce
  • 3 Ripe bananas, roughly chopped
  • 2 Medium eggs
  • 1 tsp Vanilla extract
  • 150 g Whole freekeh, ground into flour
  • 150 g Refined spelt flour
  • 2 tsp Baking powder
  • 45 g Desiccated coconut
  • 100 g Dark chocolate, chopped into chunks
  • Icing sugar, to dust, optional
  1. Line a 12-hole muffin pan with paper cases. Process melted coconut oil, stevia powder, applesauce, bananas, eggs and vanilla in a food processor until well combined.
  2. Place flours, baking powder, desiccated coconut and chocolate chunks in a large bowl, then fold in banana mixture.
  3. Divide the batter in muffin cases. Bake for 250-25 minutes or until risen and golden. Cool slightly in pan, then turn out onto a rack to cool completely. Serve dusted with icing sugar if desired.

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Kiwi and Almond Crustless Tart

Sunday, March 01, 2015

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If you're watching your sugar and carbohydrate intake, but still feel the need for a treat, you really can't do much better than this sugarfree, crustless fruit tart recipe which can be adapted to use whatever fruit is in season. It is basically a frangipane tart without pastry crust and very easy to put together. It’s buttery, nutty, moist, and totally irresistible. Serve it with whipped cream if desired.

Kiwi and Almond Crustless Tart

adapted from Donna Hay
  • 90 g Butter, softened
  • 9 package NuNaturals white stevia powder (or 90 g Brown sugar)
  • 2 Eggs
  • 120 g Almond meal
  • 40 g Einkorn flour
  • 1/4 tsp Baking powder
  • 2 tsp Finely grated lemon rind
  • 3 Kiwis, peeled, and quartered
  1. Preheat oven to 160C/320F. Lightly grease a 10cm x 33cm loose-bottom fluted tart tin.
  2. Place the butter and stevia in the bowl of a food processor and process until just combined. Add the eggs, almond meal, einkorn flour, baking powder and lemon rind and process until just combined. Spoon the mixture into the prepared pan.
  3. Press the kiwi quarters into the tart mixture and bake for 35–40 minutes or until cooked when tested with a skewer. Allow to cool in the tin. Serve with whipped cream if desired.

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Black Quinoa Loaf with Lentils, Sundried Tomatoes and Cashews

Monday, February 23, 2015

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Black quinoa, green lentils, cashews and sundried tomatoes combined together to make a fabulously delicious and flavourful vegetarian loaf that your whole family will love. Gluten free, hearty, filling, and loaded with protein, fiber and you won't even miss the meat.

Black Quinoa Loaf with Lentils, Sundried Tomatoes and Cashews

adapted from Taste
  • 120 g Black quinoa
  • 80 g French green lentils
  • 1-2 tbsp Olive oil
  • 1 Onion, finely chopped
  • 2 Garlic cloves, crushed
  • 1 Long red chilli, finely chopped
  • 150 g Raw cashews, plus extra to serve
  • 1 tbsp Tomato paste
  • 120 g Carrot, coarsely grated
  • 70 g Sundried tomatoes, drained and finely chopped, plus extra to decorate
  • 1/2 cup Fresh herbs (parsley, savoury & coriander), finely chopped
  • 2 Large eggs
  • Yoghurt dressing and salad to serve
  1. Grease and line the base and two sides of a 25cm x 11cm loaf tin, allowing the paper to overhang on the two sides.
  2. Place the quinoa in a bowl, cover with cold water and set aside to soak for 15 minutes. Cook lentils in a large saucepan of boiling salted water for 15 minutes. Drain the quinoa, then add to lentils and cook for 15 minutes or until the lentils and quinoa are tender. Rinse and drain and set aside. Preheat oven to 200C/400F.
  3. Meanwhile, heat the oil in large frying pan over medium heat. Add the onion, garlic, chilli and cashews and cook, stirring for 3 minutes. Add the tomato paste and continue to cook for a further 2 minutes, or until the onion is tender.
  4. Place the lentils and quinoa in a large bowl. Add the onion mixture, grated carrot, sundried tomatoes, fresh herbs, eggs and season with salt and pepper. Mix well to combine and press into the loaf tin.
  5. Arrange extra sundried tomatoes and cashews on top and bake for 40-45 minutes, (covering if browning too quickly) or until golden firm. Leave to cool in the tin. Cut into slices and serve with some yoghurt dressing on a bed of salad.

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Beetroot Chia Seed Chiffon Cake

Tuesday, February 17, 2015

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Known for its light, moist, tender texture and rich flavour, chiffon cakes are so versatile and are always made with oil, not butter. It gets its height and airy texture from whipped egg whites. The cake needs to be turned upside down immediately upon removing it from the oven as this keeps the cake from shrinking and losing its volume as it cools. To dress it up, you can pour a beetroot glaze over the top or decorate with buttercream frosting. I like to dust the top of the cake with powdered sugar and it is great when served with fresh fruit and whipped cream.

On February 19, the Chinese New Year will be celebrated and I would like to take this opportunity to wish you all happiness and prosperity in the coming year of the SHEEP.


Beetroot Chia Seed Chiffon Cake

inspired by Ann's Chiffon Cakes
Yolk BatterMeringue
  • 160 g Cake flour, sifted
  • 40 g Chia seeds
  • 160 ml Organic beetroot juice
  • 110 g Sunflower oil
  • 2 package NuNaturals White stevia powder
  • 6 Medium egg yolks, at room-temperature
  • 1 tsp Vanilla extract
  • 60 g Fine white sugar
  • 5 package NuNaturals White stevia powder
  • 15 g Cornstarch
  • 6 Medium egg whites, at room-temperature
  • 1 tsp Lemon juice
  1. Sift the flour twice into a mixing bowl. Add in chia seeds. Set aside. Preheat the oven to 160C/320F.
  2. Beat beetroot juice, sunflower oil and NuStevia until well combined and emulsified. Add in flour mixture and stir until just combined. Stir in egg yolks and vanilla extract and stir until combined.
  3. Combine white sugar, NuNaturals and cornstarch in a bowl. Beat the egg whites and lemon juice on medium-high speed until frothy. Gradually add in sugar stevia mixture and beat until stiff and glossy.
  4. Fold 1/3 of meringue into the egg yolk batter to lighten it up, then fold in the remaining meringue and fold until well combined.
  5. Pour the batter into an ungreased 10-inch/25-cm tube pan and bake on the lowest oven rack for about 70 minutes until top springs back when lightly touched. Immediately invert baking pan and cool completely. Run a knife around sides and center tube of pan to remove the cake. Serve the cake with some whipped cream and fresh fruit if desired, or simply dust with some icing sugar.

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