Pasta with meat & vegetables

To make this laminate, you will need:

1 courgette
1 yellow pepper
250 g fresh mushrooms
1 yellow onion
1 ready-to-use puff pastry
1 egg
500 g of vegetable stuffing
Salt pepper
1 Herbes de Provence CS
Olive oil


Rinse zucchini and pepper, then cut into small cubes. Clean the mushrooms with a damp cloth. Remove the feet, then remove the skin from the hats. Cut the mushrooms into strips.

In a wok, put a fillet of olive oil, then cook the courgettes for five minutes. Add the peppers. Then the mushrooms. Stir from time to time. Saler & Poivrer. Add the herbs of Provence spoon. Continue cooking until vegetables are melted. Book.

Slice the yellow onion. Put it in a small skillet with a little olive oil. Add the vegetable stuffing. Leave to cook for about 10 minutes over medium heat.

When the meat is cooked, add it to the vegetables. Mix well, then put back on fire for five minutes. Adjust seasoning.

Preheat the oven to 200 ° C

On the work surface, unroll the dough ready to use. With a knife, cut strips on both sides of the dough. Place trim in center. Fold the strips together, forming a braid. Brown the puff pastry with the beaten egg.

Arrange the laminated on a pizza plate. Bake for 30 minutes of cooking. Allow to cool for a few minutes then cut the laminated into slices.

Chicken Curry Marinated Pestle, Small Vegetables


/ for 4 people

24 chicken wings 3 tablespoons curry

15 cl of olive oil

30 cl chicken broth

300 g of carrots

300 g courgettes

2 cloves garlic fine salt pepper


1 Prepare all the necessary ingredients for the recipe. Cut the tip of the chicken wings, sauté them in a saucepan with olive oil. Add a little curry, moisten with the chicken broth, add the garlic and cook for 20 minutes. 2 Cut and chop the chicken wings. Keep the falls and add them to the little juice that is cooking. 3 Marinate the chicken drumsticks in olive oil and curry for 15 minutes. 4 Cut the carrots and zucchini into cubes, taking care not to mix them because the cooking time is not the same. 5 Sauté the chicken drumsticks in a hot skillet with olive oil. Grab them on all sides and discard them on a plate to finish baking for 20 minutes. It is advisable to deglaze the pan with a little broth, the final juice will be better.

Chicken Vegetable Stew


  • 4 pieces of chicken (for me 2 whole thighs, 2 drumsticks and 2 thighs)
  • 1 ccafé cumin powder
  • 1 csoupe olive oil
  • 1 onion
  • 1 can of 400g of tomato
  • 1 or 2 ccafé of harissa
  • 1 csoupe honey liquid
  • 2 zucchini (replaced for me by 1/2 green courgette, 1/2 yellow zucchini, 1/2 red pepper, 1 handful of peas and 8 green asparagus)
  • 1 box 400g chick peas
  • 1 poultry broth cube (optional)
  • QS salt, pepper, parsley leaves and chopped coriander, plus 1 or 2 minced mint leaves, not more.
  • Heat the oil in a non-stick frying pan with a lid. Put the chicken to brown on all sides.
  • Season with salt and pepper.


Meanwhile, peel and chop the onion into thin strips. Wash the pepper, remove the stalk, seed, remove the white parts and cut into cubes.

When the chicken is almost golden, add the onions, pepper and cumin,

Mix well and let it scorch, stirring regularly to keep from burning.

Meanwhile, prepare all the remaining vegetables: cut the green zucchini into 1 cm slices, the yellow zucchini into 1.5 cm slices (it is longer to cook than the green), break the tail of the asparagus and cut the Stems in sections about 1cm long, keeping the heads whole.

When the onions are browned (but not burned!), Add the tomato dish, then fill it half full with water and pour into the frying pan. Also add the harissa and honey, mix thoroughly then add all the vegetables.

Add rinsed and drained chickpeas

Taste and add a cube of chicken broth (partly or wholly) if it is not salty enough, or simply salt.

Bring to a boil, cover and reduce heat to simmer for about 15 minutes.

Meanwhile, chop parsley, mint and cilantro. Very little mint, otherwise it would take power over the flavors of the dish!

When cooked, add 3/4 of the herbs to the dish, reserving just enough to decorate the plates.


Divide into plates and sprinkle reserved herbs.

Kafta and semolina with vegetables

For the Kafta :



  • -100gr of soya protein
  • -70gr of chickpea flour
  • -20gr of neutral flour
  • -10 gr of starch
  • -3 coriander seeds
  • -1 teaspoon of cumin, 1 ginger, 1 coriander, 1 mixture of couscous spices
  • -coriander and chives
  • -1 large onion
  • -2 cloves garlic

Ingredients for semolina:

  • -400gr small vegetables (carrots, peas, peppers, courgettes), cut into small dices
  • -2 table glasses of couscous semolina
  • -1 tablespoon cilantro, 1 cumin, 1 ginger, 1 paprika, 1 garlic powder, 1 salt
  • -1 chiselled onion
  • -1 large teaspoon of tomato concentrate
  • -1 cube for broth
  • -1 handful of raisins
  • -1 handle of crushed cashew nut (optional)

Preparation kefta:

In a saucepan put the soy proteins, spices and cover with water. Bring to a boil and allow to rehydrate.

In a salad bowl cut the herbs finely, add flour, diced onion and crushed garlic.

Take the soy protein with a skimmer and add to the mixture, then pour the broth gently all will not necessarily be necessary.

Mix to obtain a homogeneous mixture and let stand until cooking.

Semolina / Vegetable Preparation:

In a casserole, sauté the chopped onion in a drizzle of oil, add the spices and leave for 2 minutes.

Then add the vegetables (in order of cooking time if some have longer cooking)

Pour half a glass of water and simmer for 10 minutes.

Crumble the cube, add the spoonful of tomato concentrate, grapes and cashew nuts and mix well, then add two glasses of water and simmer again for 10 minutes.

After this time the vegetables must be at the end of cooking, then pour the two glasses of semolina, mix and put a lid let the semolina absorb the liquid and keep warm

until ready to serve.

Shape the keftas by taking a little preparation in hand and rolling in the shape of dumpling, stitching a skewer and skewer.

Repeat until exhausted.

Cook the keftas in a frying pan with a drizzle of hot oil, turning them over to cook all the sides.

Serve on semolina with small vegetables and sprinkle with fresh herbs.


Lamb Chops and Baked Vegetables Recipe

For the Lamb :



– 750g of lamb chops
– 3 potatoes
– 1 red pepper
– 1 yellow pepper
– 1 onion
– 1 teaspoon of red curry paste
– 1 tablespoon soy sauce
– 1 tablespoon mustard
– 1/2 teaspoon of olive oil
– Salt pepper


– Peel potatoes and cut into pieces.
– Peel the onion and cut into cubes.
– Wash and pepper the peppers, cut into pieces.
– In a bowl mix the curry paste, soy sauce, mustard, salt, pepper, add chops and vegetables and marinate for 30 minutes.
– Place the vegetables in an ovenproof dish, arrange over the chops, sprinkle with olive oil, wet with 1 glass of water, cover the dish with aluminum foil, cook in a medium oven Until the chops are tender, remove the foil and let it brown in the oven for 15 minutes.
– Serve immediately.


Saffron rice with winter vegetables

Saffron rice with winter vegetables

Saffron rice


1 cup peeled butternut squash, chopped into 2″ (3-4 cm.) cubes

1 cup scrubbed, not peeled sweet potato chopped into 2″ (3-4 cm.) cubes

1/4 cup olive oil

1/2 teaspoon dried thyme leaves or 3 sprigs fresh thyme

1/2 teaspoon dried sage leaves or 3 large fresh leaves

1/2 teaspoon salt

1/4-1/2 teaspoon ground black pepper

4 garlic cloves, not peeled

1/2 teaspoon saffron threads

1/4 cup boiling water

1 cup Basmati or other long-grain rice

2 additional tablespoons olive oil

1/2 medium onion, chopped

1 additional teaspoon salt

1 3/4 additional cups hot water


Turn the oven to 350° F (180° C).

Put the saffron into a small glass bowl and add 1/4 cup boiling water. Stir, cover and set aside.

Pour 1/4 cup olive oil into a medium bowl. Add thyme, sage, 1/2 teaspoon salt and black pepper. Stir.

Add the chopped vegetables and mix gently to cover them with the herbed oil. Remove the vegetables to a baking sheet, reserving any extra oil in the bowl.

Stir the garlic cloves into this extra oil and set the bowl aside.

Bake the squash and sweet potatoes for 15 minutes.

At 15 minutes baking time, turn the vegetables over and add the garlic cloves. Bake everything another 15 minutes.

While the vegetables finish baking, rinse and drain the rice.

While the rice drains, gently fry the chopped onion in 2 tablespoons of olive oil until the onion wilts – 3-5 minutes.

Add the rice and salt, stirring gently until the rice glistens. Add the saffron water (don’t lose a single thread!) and the additional hot water. Stir and bring to a boil.

Lower the heat and cook, uncovered, over medium heat until holes appear on the surface of the rice and the water has evaporated. Now add half the roasted vegetables, stirring them in gently – and quickly, so as not to lose the steam. Turn the heat off.

Cover the pot with a clean kitchen towel and clamp its cover over it. Let the rice and vegetables sit and steam away for 20-30 minutes in a warm place.


Kootu Curry – Sadya Special /Roasted Coconut with Mixed Vegetables & Chickpeas

For the Kootu Curry : 

Kootu Curry

Ingredients :

  • Tender Ashgourd /Winter melon /Elavan /Kumbalanga : 1 cub (diced) or Pumpkin /Mathan : 1 cup (diced) (I have used pumpkin)
  • Chena/Yam 1 cup (diced)
  • Raw Plantain : 1/2 cup (diced) (you can add variety of vegetables according to your choice like carrot, potato)
  • Black Chickpeas /Kadala : 1/2 cup
  • Turmeric powder : 3/4 tsp
  • Red chilly powder : 1 1/2 to 2 tsp
  • Sharkara/Jaggery : 3 tbsp
  • Salt to taste

For Grinding

  • Grated coconut : 3/4 cup
  • Cumin seeds : 1tsp
For Seasoning:
  • Grated coconut : 3/4 cup
  • Mustard seeds : 1/2 tsp
  • Dry red chillies : 2 – 3
  • Curry leaves : 1 sprig
  • Cooking oil : 1tbsp ( For authentic taste use Coconut oil )

Method of Preparation :

1. Soak black chickpeas /kadala overnight and pressure cook adding enough water and salt for around 5 whistles.
2. Grind together grated coconut and cumin to a smooth paste with little water and keep it aside.
3. Cook the vegetables, raw banana, ashgourd and yam cubes along with 1 cup of water until they vegetables are almost cooked and 95 % of the water is evaporated.
4. Now add salt, turmeric powder, red chilly powder and jaggery. Mix well until the jaggery is dissolved.
5. Add the ground coconut mixture to the cooked vegetables and mix well.
6. Adjust the salt and cook for a few minutes or until the raw taste of coconut is gone.
7. Add the cooked chickpeas to the above mixture. Mix well and cook for couple of minutes. Remove from the fire and set it aside.
8. In small frying, pan add oil and splutter mustard seeds, dry red chillies, curry leaves and grated coconut and roast it until  golden brown color.
9. Add this over the kootucurry and mix well. Optional – sprinkle add 1 tsp of fresh coconut oil on the top and cover it and allow it to stand for 10-20 minutes before serving. (Note : This will help the dish to absorb the flavor of curry leaves and coconut oil.)
10. Serve with rice and Enjoy!


Moroccan vegetables with couscous Recipe

For the couscous Recipe 

couscous Recipe


  • 1/2teaspoon saffron
  • 1teaspoon cumin
  • 1teaspoon ground ginger
  • 1teaspoon salt
  • 1/2teaspoon turmeric
  • 1/2teaspoon cinnamon
  • 1/2teaspoon cardamom
  • 1/2teaspoon coriander
  • 1/2teaspoon nutmeg
  • 1/2teaspoon ground black pepper
To finish the dish:

  • 1tablespoon olive oil
  • 1small onion, diced
  • 2garlic cloves, chopped
  • 4carrots, peeled and sliced
  • 1potato, peeled and sliced
  • 128-ounce can whole San Marzano tomatoes with their juice, chopped
  • 1zucchini, sliced
  • 115-ounce can chick peas
  • 1cup couscous


  1. Mix the spices in a small bowl with a whisk. Heat a large skilled over medium heat and add the spices. Toast them just until they are fragrant, probably less than a minute. Pour the spices back into a bowl and set them aside.
  2. Add the oil to the skillet turn the heat up to medium high. Add the onion and saute until it softens, about 7 minutes.
  3. Add the garlic, carrots, and potato and saute for a couple of minutes. Stir in the tomatoes with their juices and the spice mixture. Bring the mixture to a simmer and cook until the potatoes and carrots soften, about 20 minutes.
  4. Add the zucchini and chick peas and heat until the zucchini has cooked and the beans have heated through, about 5 minutes.
  5. When the vegetables have finished cooking, taste them and add more salt and pepper if you like. Heap the couscous in the middle of a large shallow bowl. Spoon the vegetable mixture over the top.


Mukimo – Mashed Vegetables

For the Mukimo – Mashed Vegetables



  • 1 18-20 oz bag of frozen peas
  • 1 18-20 oz bag of frozen lima beans
  • 1 18-20 oz bag of frozen corn
  • 1 18-20 oz bag of frozen spinach
  • 3-4 yellow potatoes, peeled & quarters
  • 1 yellow onion, diced garlic, minced
  • 3 tablespoons olive oil
  • Salt & Pepper to taste

How To Prepare At Home:

  • Sauté the onion and garlic in a large frying (sauté) pan until golden brown. Add the potatoes and a pinch of salt to the pan and cook for a few minutes. Be sure to turn frequently so they don’t burn.
  • Add the frozen vegetables, cover and simmer on low heat for one hour. You don’t need to add water if using frozen veggies but you may need to add a little water to fresh vegetables.
  • Check and when the potatoes are done, the rest of the vegetables are done too.
  • Using a potato masher, mash all the ingredients until smooth. Taste and adjust seasoning with salt and pepper. Serve as a side dish with beef, chicken, lamb or even goat, a popular meat in Kenya according to Sue.



Kenyan Beef Stew with Vegetables


45 ml vegetable oil

500 g boneless beef

1 red onion (150 g), chopped

1 Knorr Beef Cube

1 large tomato (100 g), diced small

1 medium (100 g) green pepper, diced

4 medium carrots (200 g), diced

200 g courgette, diced 100 g cooked green peas

20 g Royco Mchuzi Mix

500 ml water, for use during cooking as needed


1. Heat oil in a suitable sufuria/ pot. Add the beef while the heat is on high and stir once. Add the onions.

2. Cover the pot to allow the meat to cook in its own juices. As the liquid reduces, the meat will start to brown.

3. Stir the meat and allow to cook, while covered, with the heat reduced for 2 minutes.

4. If the meat is still tough, keep cooking on low heat for a further 5 minutes. Add water to deglaze the pot and prevent the meat from sticking.

5. While the meat is semi-dry, add the beef cube and tomatoes, and stir. Allow the tomatoes to cook until softened, while covered.

6. Add the peppers, carrots and courgettes and cook for one minute while stirring. Allow to cook in the thick gravy. Add the cooked peas and hot water to cover the meat and form the gravy.

7. In a cup, dilute the mchuzi mix with a little cold water, then pour into the cooking stew. Stir and allow to simmer for 2 minutes, until thickened.

8. Turn off the heat when the peppers and vegetables are cooked.

9. Serve hot with rice and a portion of leafy vegetables.



 A Simple List of Ingredients:
1. Potatoes
2. Mustard Seeds
3. Red Chilli Flakes
4. Ground Coriander
5. Ground Turmeric
6. Ground Cumin
7. Fresh Ginger
8. Sunflower Oil
9. Butter
10. Any Steamed Vegetables
11. Salt and Pepper
12. Fresh Coriander
Bismillah, let’s begin!
Peel and wash six potatoes.
 Slice the potatoes into chunks.
 Boil the potatoes until they are just cooked.
 Now, to make the spice mix. In a bowl, take 2 teaspoons of mustard seeds.
 Next, add 2 teaspoons of crushed red chilli flakes.
 And 2 teaspoons of ground coriander.
 And 2 teaspoons of ground turmeric.
 And 2 teaspoons of ground cumin.
 Next, take 2 teaspoons of crushed fresh ginger.
 Take a large saucepan, and heat a few tablespoons of sunflower oil. When the oil is hot, add the spice mixture and the fresh ginger to the pan.
 Cook the spices and ginger for a few minutes.
Then, add 3 ounces butter, and stir in.
 Drain the boiled potatoes.
Add the potatoes to the pan.
For the mixed vegetables, I used a frozen mix of carrots, peas and green beans. You can, of course, use fresh but make sure they are pre-cooked.

 Add the cooked vegetables to the pan.
 Stir-fry on a high heat for a few minutes.
 Next, slice four tomatoes.
Add the tomatoes to the pan, and stir to combine.
Bring the vegetables to a boil, and then turn the heat down. Cover and simmer for 15 minutes.
 Finally, take a handful of fresh coriander.
 Add the coriander to the vegetables, and stir to combine.
 Serve hot with flatbreads, rice or as a side dish.

Grilled Chicken, Bole and Vegetables

Ingredients (serves 1-2)

1 large chicken breast

1 finger of ripe plantain

3 scotch bonnet peppers

a small piece of ginger

2 cloves of garlic

1/4 bulb of onion

1 stock cube

1 teaspoon lemon juice

1 teaspoon of oil

4 tablespoon of water

2 tablespoon of butter

1/4 red, yellow green bell peppers

1 small tomato

1/2 piece of carrot

a handful of shredded red cabbage


Blend the scotch bonnet peppers with garlic, ginger, lemon juice, water, oil and stock cubes.

Marinate the chicken with your blend and allow to sit for a few hours.

Grease your pan with 1 tablespoon of butter and place the chicken in the oven to grill at 395 F for 30 minutes

Slice your plantain into thin long strips and bake for 15-20 mins at the same temperature.

Chop your bell peppers, carrots, tomato, red cabbage and onions and stir fry in butter with the left over stock cube.

Serve with the plantain, and chicken when ready.


Harissa Roasted Vegetables

  • ¼ cup harissa (paste) $1.20
  • 2 Tbsp olive oil $0.22
  • ½ Tbsp honey* $0.14
  • ½ tsp salt $0.02
  • 1 Tbsp lemon juice $0.07
    • 6 small red potatoes (1-1.5 lbs.) $1.17
    • 1 broccoli crown $1.30
    • 3 carrots $0.40
    • 1 small red onion $1.07
    • Handful chopped fresh cilantro $0.20
  1. Preheat the oven to 400ºF. Prepare a large baking sheet by lightly spritzing with non-stick spray or covering with foil.
  2. In a small dish, stir together the harissa, olive oil, honey, salt, and lemon juice. Set the marinade aside.
  3. Wash the potatoes well and cut into one-inch cubes. Wash and peel the carrots, then slice into one-inch sections. Cut the broccoli into florets, and chop the onion into large sections. Place the potatoes, carrots, broccoli, and onion on the prepared baking sheet.
  4. Pour the harissa marinade over the vegetables and use your hands to toss the vegetables until they are evenly coated in the marinade.
  5. Roast the vegetables in the preheated oven for 30 minutes, stir, and then continue roasting for another 10 minutes, or until the vegetables are tender and the edges have achieved a nice deep brown color. Top with chopped cilantro just before serving.


‎Boiled rice and diced meat vegetables!


Green Pepper
Chilli Pepper
Salt and maggie

Method of cooking:

Dice boiled meat. Heat groundnut oil and add sliced white onion, green pepper, chilli pepper and cabbage. Add salt and Maggi to taste.


Yam Sauce With Vegetables

Ingredients For Yam Sauce With Vegetables

4 cups of sliced tomatoes
Fresh Peppers
Maggi or knorr cubes (2)
5 cups of sliced ugu (fluted pumpkin)
3 tablespoons of Ground crayfish
Salt to taste
Vegetable oil (10cl)

Start by preparing your ingredients. Wash and slice the leaves, tomatoes, peppers and onions.

The image below is a combination of sliced fresh tomato/pepperonions in a plate and sliced fluted pumpkin in another plate. I use some of this while making yam sauce. It would be nice to deep fry the fish after removing the center bone.

making tomato sauce

How To Make Sauce With Vegetables For Yam

Set your cooking pot on the burner, allow to dry then pour in about 15cl of vegetable oil, this would be enough for frying the fish and also for the main cooking. Allow the oil to heat for at least one minute before frying the fish for about three to five minutes, turn frequently to avoid burning, pick out the fish and set aside.

Transfer the sliced tomatoes/peppers/onions into the pot containing the oil and fry also for about five to ten minutes while stirring occasionally to avoid burning. Fry the tomatoes/peppers until it looses its sour taste due to frying.

We are almost done with making vegetable-tomato sauce for yam.

Once you are done with frying the tomatoes, add a cubes of knorr or maggi. How does it taste?

Add salt to taste, ground crayfish, taste. Stir and add the vegetables after a minute or two.
Vegetable sauce making

Allow to simmer for another three to 3-4 minutes.

Serve with cooked white yam. We just made a pot of tomato/vegetable sauce which is used for eating yam as well as rice, beans and few other Nigerian foods.


North-African Spiced Chicken with Spring Vegetables

Makes 4 Servings

2 tablespoons olive oil, divided
1 medium onion, sliced (about 100gm)
4 cloves of garlic, minced
1 1/2 tablespoons grated lemon peel (from about 2 lemons)
1 1/2 tablespoons ras al hanout
4 tablespoons chopped fresh parsley
4 tablespoons chopped fresh mint

2 lbs boneless, skinless chicken thighs, trimmed
about 3 cups fat free, reduced sodium chicken broth
3 medium-sized fresh artichokes*
1 large fresh fennel bulb
4 small carrots(about 7oz)

1/4 lb green olives, sliced in half

Heat 1 tablespoon olive oil in a dutch oven. When hot, add the onions and cook for about 8 minutes, until softened and lightly browned. Add the garlic, lemon zest, ras al hanout, and 3 tablespoons each of the parsley and mint (save the rest for garnishing.) Cook, stirring, 1 minute more. Transfer the mixture to a large bowl.

Add 1/2 tablespoon olive oil to the pan. Season the chicken thighs with salt and pepper. Add 4 of them to the pan and cook for about 4 minutes per side, until lightly browned. Transfer to the bowl with the onion mixture. Cook remaining chicken thighs in the same way, with remaining 1/2 tablespoon olive oil, and transfer to bowl.

Add chicken broth to the dutch oven, increase heat, and scrape with a wooden spoon to loosen all of the browned bits. Return chicken and onion mixture to pan. Bring to a boil, then cover and reduce heat. Simmer for about 20 minutes while you prepare the remaining vegetables.

To prepare the artichokes, first set out a bowl of water and squeeze lemon juice into it. Working with one artichoke at a time, trim the base to 1/2 an inch. Peel off all of the tough, darker green leaves to expose the more tender, lighter leaves inside. Trim about 1 inch from the top. Halve the artichoke lengthwise, and scoop out the hairy choke and discard. Cut in each half in half lengthwise again, and transfer to the bowl of water.

Trim the fennel bulb. Cut in quarters and slice the core away, then thinly slice the fennel. Peel the carrots and dice them.

Note: To prepare this dish ahead of time, follow the recipe through to this point, simmering your chicken until cooked through. You can chop all of the vegetables too, just make sure to leave the cut artichokes in a bowl of water with some lemon juice in the refrigerator. Let the dutch oven cool down and transfer to the refrigerator. When you are ready to serve, place the dutch oven back on the stove top, bring to a boil, then reduce heat and continue with adding the vegetables and simmering.

Add the vegetables to the dutch oven. Cook, covered, about 10 minutes. Add the olives and continue cooking for another 10 minutes or so. The artichokes should be tender and the fennel will still be slightly crisp.

Serve garnished with the reserved mint and parsley.

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 539.4
Total Fat: 31.7 g
Cholesterol: 180.0 mg
Sodium: 1,182.3 mg
Total Carbs: 26.7 g
Dietary Fiber: 11.5 g
Protein: 44.2 g

* A note about the artichokes: Make sure you really remove all of the dark outer leaves. If they are cooked in the dish, they will remain tough, although the center heart will still be tender and tasty so you can just pick the them away. If you can find baby artichokes, they would be perfect in this meal. They lack the whole inner choke, so they are much quicker to prepare, and more tender. And if you don’t want to deal with fresh artichokes at all, canned artichoke hearts would be perfectly acceptable too.

Moroccan Roasted Vegetables



  1. Combine all vegetables and garlic in a large bowl; combine spices and oil in a small bowl; mix together and spread dressed vegetables on 11×17″ tray (I use a cookie sheet).
  2. Bake at 400F for 20 minutes.
  3. Remove from oven, stir well and bake for another 20 minutes.
  4. Serve warm Per 15 oz serving = 296cal, 8g pro, 9.5g fat, 49g carb, 10g fibre.


Roasted Vegetables



  • Prep 15 m

  • Cook 40 m

  • Ready In 55 m

  1. Preheat oven to 475 degrees F (245 degrees C).
  2. In a large bowl, combine the squash, red bell peppers, sweet potato, and Yukon Gold potatoes. Separate the red onion quarters into pieces, and add them to the mixture.
  3. In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated. Spread evenly on a large roasting pan.
  4. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.




  • Fresh meat,
  • Suya pepper,
  • Dry pepper,
  • Knorr Stock Cubes
  • Salt,
  • Curry,
  • Thyme,
  • Vegetable oil,
  • Mixed vegetables – Carrot, Cucumber, Cabbage, Lettuce, Sweet corn, Peas, Tatase, Green pepper, Mayonnaise – to drizzle on top.


  • Season the fresh meat with Suya pepper, dry pepper, curry, thyme, Knorr Stock Cubes and salt. Leave to marinate for 30 minutes.
  • Cook the meat over a hot grill or in the oven until the meat cooks through.
  • Heat up a tablespoon of oil in a frying pan. Throw in the mixed vegetables. Season with a little salt and fry for 1 – 2 minutes.
  • Serve the mixed veg with the barbecued meat. Drizzle mayonnaise to taste.
  • Serving the grilled or barbeque meat with a variety of vegetables is not only delicious, but also wholesome and nutritious. For a slightly more filling meal, you can choose to serve the meat with mashed potatoes or yam.


Chicken and Pasta Casserole with Mixed Vegetables



  • Prep 15 m

  • Cook 45 m

  • Ready In 1 h

  1. Preheat oven to 400 degrees F (200 degrees C). Lightly grease a medium baking dish.
  2. Bring a large pot of lightly salted water to a boil. Place fusilli pasta in the pot, cook for 8 to 10 minutes, until al dente, and drain.
  3. Heat the oil in a skillet over medium heat. Place chicken in the skillet, and season with minced onion, salt and pepper, garlic powder, basil, and parsley. Cook until chicken juices run clear. Mix in the cooked pasta, cream of chicken soup, cream of mushroom soup, and mixed vegetables. Transfer to the prepared baking dish.
  4. In a small bowl, mix the bread crumbs, Parmesan cheese, and butter. Spread evenly over the casserole.
  5. Bake 30 minutes in the preheated oven until bubbly and lightly browned.