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^^^^^ For some reason, my link to the chicken recipe is not working.
Here it is:
1 kg Chicken drumsticks
2 Red onions (cut into quarters)
1 Red Pepper (seeded and chopped into chunks)
1 Green Pepper( “ “ )
(you can use 2 mugfuls of frozen peppers instead)
2 Potatoes peeled and thickly sliced (3 if small)
2 tablespoons of Olive oil
2 teaspoons mixed herbs
Preheat oven to Gas 6, 200C or for fan oven 180C
In a large bowl, toss the chicken, onions, peppers, potatoes
with the Olive oil and mixed herbs. Spread out in a large roasting tin or two smaller ones. Roast in the oven for 45 mins.
Plate up, drizzling over the tray juices to serve.
Can be frozen for meal portions.
Tuna Bake ... Easy & Quick for a hot supper snack or lunch.
1 tin of Tuna (in oil)
1 small tin of sweetcorn
3 eggs
Mugful of grated cheese
Salt & Pepper
Crushed cornflakes
In a bowl, mix tuna, eggs, sweetcorn, salt & pepper.
Pour into a flan dish/tin, cover with grated cheese and sprinkle with crushed cornflakes.
Bake in moderate oven for 20 minutes.
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Cauliflower and cheese flan
4 oz (100 g) butter
6 oz flour, plus 30 ml (2 level tbsp)
1/4 level tsp (1.25 ml) salt
1 lb (450 g) cauliflower florets
8 oz (225 g) onions, skinned and chopped
7 fl oz (200 ml) milk
freshly ground pepper
125 g (4 oz) Blacksticks Blue cheese, crumbled
25 g (1 oz) English Cheddar cheese, grated
Method
1. Rub 75 g (3 oz) butter into 175 g (6 oz) flour and salt. Bind to a dough with a little water. Chill in the refrigerator for about 10 minutes.
2. Roll out the pastry and use to line a 23 cm (9 inch) flan dish or ring placed on a baking sheet. Chill again for 10 -15 minutes, then bake in the oven at 200c (400°F) mark 6 for 10 -15 minutes until set.
3. Cook the cauliflower florets in a saucepan of boiling salted water for 4 - 5 minutes until just tender. Drain well and cool.
4. Melt remaining butter in a pan, saute the onion until soft, then stir in the 30 ml (2 level tbsp) flour and cook gently for 2 minutes, stirring. Remove the pan from the heat and gradually stir in the milk. Bring to the boil and continue to cook, stirring, until the sauce thickens, then add pepper to taste
5. Sprinkle the Blacksticks Blue evenly over the base of the flan. Arrange the cauliflower on top. Spoon over the onion sauce and sprinkle with the Cheddar cheese
6. Bake in the oven at 190°C (375°F) mark 5 for 25-30 minutes until golden and bubbly. Serve hot.
Posh Cauli cheese reallyart two
Sure, here are some high-protein meal ideas:
Grilled Chicken Salad: Grilled chicken breast served on a bed of mixed greens with cherry tomatoes, cucumbers, and a sprinkle of nuts or seeds.
Salmon with Quinoa: Baked or grilled salmon fillet served with a side of quinoa and steamed vegetables like broccoli or asparagus.
Egg White Omelette: Omelette made with egg whites and filled with spinach, mushrooms, and a sprinkle of cheese, served with whole grain toast.
Greek Yogurt Parfait: Greek yogurt layered with fresh berries and topped with nuts learn more here https:/
