Thursday, December 31, 2015

Healthy recipe for weight loss - Cabbage Rolls

Healthy recipe for weight loss - Cabbage Rolls

Healthy recipe for weight loss - Cabbage Rolls . Cabbage , which is often lumped into the same category as lettuce because of their similar appearance , is actually a part of the cruciferous vegetable family .Cruciferous vegetables like cabbage , kale and broccoli are notorious for being chock-full of beneficial nutrients. Try this easy recipe today ...

Cabbage can be eaten raw , steamed , boiled , roasted , sauteed or stuffed .The sulfurous odor often associated with cabbage only develops when the cabbage is overcooked . The longer a cabbage is cooked , the stronger the odor becomes .

If you want beautiful glowing skin , and on immune system powerful enough to fight off just  about anything don't forget this highly nutritious but common vegetable . Try this so easy and quick cabbage rolls recipe .

Health benefits of cabbage
Ideal for weight loss : It has only 33 calories in a cup of cooked cabbage , is low in fat and high in fiber .It is definitely a smart carb .

Cabbage is also an excellent source of fiber , vitamin B6 , folate , and manganese , as well as healthy amounts of thiamin (vitamin B1) , pyridoxine and pantothenic acid (vitamin B5) .It also provides iron , magnesium , phosphorus , calcium for strong bones , and potassium for regulating the heart rate and blood pressure .

Quick tips for eating more cabbage :
-Keep it simple and drizzle roasted chopped cabbage with olive oil , cracked black pepper and minced garlic .

- Add shredded cabbage to a fresh green salad .

-Add chopped cabbage to any soup or stew near the end of cooking .

mushrooms are low in carbohydrates and sodium , are an excellent source of cancer -fighting selenium , reduce blood pressure and risk of stroke  , are a good source of B -vitamins , contain tryptophan , which is essential to create B-3 and helps control pattern and mood swings , help to prevent breast cancer and contain a high amount of antioxidant  L- ergothioneine , which is important from UV and radiation as well as contributing to the liver's detoxification abilities .

Healthy recipe for weight loss - Cabbage Rolls

Serve 8
8-10 large cabbage leaves 
For filling
1/2 tablespoon olive oil
1 white onion
1 clove garlic ,minced
2 cups mushrooms , chopped
1 tsp lemon juice
1 tbsp fresh rosemary  /or thyme

For sauce
1/2 tablespoon olive oil
1 clove garlic , minced
1 cup tomato sauce

1.Bring a large pot of water to a boil .Add cabbage leaves , reduce heat to a simmer , and let cook for about 3 to 5 minutes until leaves are soft but not falling apart . Drain and set aside .

2 . To make filling , warm olive oil in a saucepan over medium heat .Add onion and garlic , and saute until onion begins to soften and become transparent .

3. Add mushrooms lemon juice, salt and pepper to taste . Cover and cook over medium heat for about 5 minutes or until all liquid has evaporated .

4. Stir in rosemary or thyme , and remove pan from heat  .Set aside to cool .

5 . Place cooled filling in a food processor and mix until as broken down as possible .Set aside . Note ; If you don't have a food processor , just try to chop it up a bit more .

6. To make sauce , warm olive oil in a saucepan over medium heat . Add garlic and cook for 30 seconds .Add tomato sauce and stir .Reduce heat to low and let simmer so mixture begins to thicken , about 10 minutes .

7. To assemble rolls , lay 1 cabbage leaf out in a flat surface .Place about 1 tablespoon filling 1 to 2 inches from one edge of leaf .Fold in the sides , and roll up as you would a burrito , forming stuffed cabbage leaf .Repeat with remaining leaves and filling .

8. Place each roll seam side down in the saucepan with sauce .Use a spoon to drizzle some sauce over .Cover and let rolls simmer for about 10 minutes or until heated through.

Tuesday, December 15, 2015

Healthy recipe for weight loss - Healthy Vegetarian Tacos

 Healthy recipe for weight loss - Healthy Vegetarian Tacos

Healthy recipe for weight loss - Healthy Vegetarian Tacos . This healthy vegetarian tacos was too good to be true .Nice and spicy , but nicely tempered by the sour cream .Sometimes a salad just won't do .Fill up on these tasty lower -calorie dinners that are surprisingly hearty . Try this easy recipe for your wellness .

You can improve with the vegetables into this healthy recipe , a little fresh tomatoes would work great added in , or some cooked beans as well , We have fresh chillies , so I included them , you could always just add some salsa or jalapeno pickles to taste .The key to the overall taste is the addition at the end of cheddar cheese .

Salads , stir fries , and steamed or roasted vegetables represent obvious ways to reach your daily vegetable intake , condiments like fresh tomato salsa also help you achieve your intake goals . Fresh tomato salsa , made with fresh vegetables including onions and hot peppers , provides a source of essential nutrients and offers a number of health benefits .

Eating more tomatoes and tomato products can make people healthier and decrease the risk of conditions such as cancer , osteoporosis and cardiovascular disease . Tomatoes are an incredibly versatile food .They are delicious eaten raw , in salads or on sandwiches , and take on a wonderful sweetness when cooked . They high acid content makes them a perfect food for canning .

Tomatoes , onions and jalapenos ,contains vitamin C ,or ascorbic acid .This nutrient protects the integrity of your tissues .It aids in producing collagen , a protein that provides structural support for several tissues throughout your body .It also protects your cells from damage , helping to neutralize toxic compounds that would otherwise damage your cell membranes , cellular proteins and your DNA .Salsa made with 1 cup of diced tomatoes , 2 tablespoon of chopped onions and 1 jalapeno pepper contains approximately 43 milligrams of vitamin C .This represents 57 percent of the recommended intake for women or 48 percent for men .

Easy Tips for cooking delicious vegetarian food :
-Build a balanced meal : Combine protein and fiber at meals will help you feel fuller longer . 
-Slow roast : When you slow roast food , you remove the amount of water it contains , thereby intensifying the flavor and making the texture chewier .
-Add chewy foods : Chewy foods like seared firm tofu , grilled mushrooms and nuts feel more filling because they take more time and effort to eat than , say , a spoonful of broth . They also better mimic the way you chew meat -which makes them a more satisfying substitution .
-Combine flavors and textures: Excite your palate by mixing textures and flavors .For example , in the risotto ,above , creamy rice is offset with chewy shiitake mushrooms and crisp asparagus .This burger balance the mushroom flavor against sweet onions and the punch of blue cheese .No single component is as satisfying as the combination .

 Healthy recipe for weight loss - Healthy Vegetarian Tacos

Serves 4

1 tablespoon olive oil
1 small yellow onion, chopped
1 stalk celery ,chopped
1 red pepper or 1 green pepper , chopped
1 jalapeno pepper , deseeded , minced (or to taste -can substitute hot sauce or a dash of cayenne for the heat )
1 garlic clove , minced
1 (19 ounce ) can garbanzo beans , drained
3-5 tablespoons of your favorite chunky salsa .
1/2 teaspoon cumin
1/2 teaspoon ground coriander 
8 taco shells

Taco topping
shredded cheddar cheese
shredded iceberg lettuce 
hot sauce
fresh cilantro , chopped
black olives
sour cream 

In large fry pan , heat oil over medium heat .

Cook the onion , celery , red or green pepper jalapeno , and garlic until softened .

Add garbanzo beans , spices , and a couple tsp of salsa .

Stir until heated through .

I like to fit the taco shells , in a baking pan , spoon in filling evenly into the shells and bake in a 300 degrees F oven for 5 minutes or so .
It helps the shells from falling apart when you take the first bite .

Remove from oven and top with your favorite toppings .

Sunday, December 13, 2015

Healthy recipe Cauliflower Crust Pizza 123

Healthy recipe  Cauliflower Crust Pizza 123

Healthy recipe  Cauliflower Crust Pizza 123 . This easy recipe is the best cauliflower pizza crust you will ever make .It easy to prepare , gluten free , has no added sugar , is high in fiber and low on the glycemic index .With this healthy recipe Cauliflower Crust Pizza 123 , grated cauliflower is used as the foundation for the dough , avoiding the carb-overload that comes along with traditional pizza .The crust sticks together with the addition of yogurt and egg . These are good for your health .

Not only is it delicious , but cauliflower is a known cancer -fighter that helps the liver to remove excess estrogen from the body.Add in addition to detoxifying , cauliflower can prevent ulcers , keep the prostate healthy .

Cauliflower is one vegetable that deserves a regular rotation in your diet , however , as it contains an impressive array of nutrients , including vitamins , minerals , antioxidants , and other phytochemicals . Because of beneficial effects on numerous aspects of health , cauliflower can easily be described as a superfood .

Healthy benefits of cauliflower:
It is very low in calories , 100 g of the fresh cauliflower head provides just 26 calories ,Nevertheless , it comprises of several health-benefiting antioxidants and vitamins in addition to be low in fat and cholesterol .

Its florets contain about 2 g of dietary fiber per 100 g , providing about 5% of recommended value .

Cauliflower contains several anti cancer phyto-chemicals like sulforaphane and plant sterols such indole -3 carbinol , which appears to function as an anti estrogen agent .Together , these compounds have proven benefits against prostate , breast , cervical , colon , ovarian cancers by virtue of their cancer -cell growth inhibition , cytotoxic effects on cancer cells .

Fresh cauliflower is an excellent source of vitamin C ; 100 G provides about 48.2 mg or 80% of daily recommended value .Vitamin C is a proven antioxidant that helps fight against harmful free radicals , boost immunity , and prevents infections and cancers .
Further , it is an also good source of minerals such as  manganese , copper ,iron , calcium and potassium .Manganese is used in the body as a co-factor for the antioxidant enzyme , superoxide dismutase .Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium .

Healthy recipe  Cauliflower Crust Pizza 123

For crust :
2 cups grated cauliflower (about 1/2 head)
1/2 cup yogurt
1 egg
1 teaspoon Italian seasoning
pinch of salt
For topping
3/4 cup marinara sauce
1/2 grated mozzarella
Cooked vegetables

Preheat oven to 400 degrees .

Place cauliflower on a clean , thin dish towel .Wrap up in the middle and twist closed , squeezing out all the moisture .

Place dry cauliflower into a bowl and add yogurt , eggs , and spices.Fold mixture until evenly combined .

Place dough onto a baking sheet lined with parchment paper and spread mixture with hands until about 3/4 inch thick .Bake for 30 minutes or until lightly browned and firm enough to hold its shape .

Remove crust from oven and top with marinara sauce , shredded mozzarella , and veggies . Return pizza to oven for another 5 minutes or until cheese is melted .

Sunday, December 6, 2015

Healthy recipe Blueberry Oatmeal Pancakes

 Healthy recipe  Blueberry Oatmeal Pancakes  

Healthy recipe  Blueberry Oatmeal Pancakes . Blueberry Oatmeal Pancakes that come together quickly and are totally delicious .These are the best blueberry pancakes -moist, fluffy , and packed with yummy oats !These sweet juicy berries , high in fiber and antioxidants , are at the peak of their season .This easy recipe allows you to enjoy the taste of pancakes without overloading your body with calories and sugar .Dessert recipe of  pancakes are on option your entire family will love .

Not only do these pancakes provide a healthier alternative to most traditional pancake recipe , they have added health benefits .Blueberries are packed with antioxidants , which are associated with preventing cancer and a variety of other health problems related to inflammation .They are low calorie , but sweet , so you do not need to smother these pancakes in high calorie syrup .

The oatmeal in these oatmeal blueberry protein pancakes fills you up for hours .It provides soluble fiber ,which satisfies your hunger  and keeps your blood sugar in balance .Oatmeal also contains lignans , a plant chemical that has been found to prevent heart diseases .Combining fruit or nuts with your oats while they're cooking adds more nutrients .Blend your oats with different fruits into a healthy oatmeal smoothie .Because oatmeal is such a beneficial food , try to find a different way to eat it every day  such as healthy recipe Blueberry Oatmeal Pancakes .

 Healthy recipe  Blueberry Oatmeal Pancakes 

1 tablespoon freshly ground flaxseed meal
3 tablespoon warm water
1/2 cup quick cooking oats
1 tablespoon agave nectar
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon lemon juice
about 3/4 cup almond milk
1 teaspoon coconut oil ,melted 
about 1 cup blueberries 
blueberry jam , to serve
maple syrup , to serve

Mix together the tablespoon of flax seed meal  and 3 tablespoons warm water and set aside until gooey , almost like egg whites .

In a measuring cup ,add 1 teaspoon lemon juice then top off with almond milk to make 3/4 cup .Stir and set aside until curdled .

In a blender ,add oats and blend quickly until almost forms a flour .Add remaining ingredients , except for blueberries , and blend until smooth .

Heat a light oiled skillet or griddle over medium heat .Spoon pancake batter on about 1/4 cup per pancake , and place about 5- 7 blueberries on top .Cook until bubbles form and burst on the surface .Flip with a spatula and press down to cook evenly .Cook about 3 more minutes , or until cooked through .Serve with blueberry jam and maple syrup .

Tuesday, December 1, 2015

Healthy recipe for weight loss Honey , Lemon and Ginger Tea

Healthy recipe for weight loss Honey , Lemon and Ginger Tea . Ginger has a very distinct flavor which most of us can recognize almost immediately .The unique citrusly spice not only has a distinctive taste , but a distinctive aroma as well .try this healthy recipe for weight loss .

 Honey ,Lemon and Ginger Tea is a revitalizing beverage often used to help relieve cold and flu symptoms .

All these ingredients have their own natural medicinal qualities and when they are combined , they create a calming and relaxing tea that can ease symptoms and boost your immune system .Honey , lemon and ginger tea can provide other health benefits ,too .

How is it possible to lose weight with ginger and lemon ? Keeping in mind that both ingredients have properties that promote fat and waste elimination from the body , these two together are considered to be a potent natural slimming formula that can help complement your weight loss diet .

To make a good ginger tea , all you need is fresh ginger and filtered water .The rest of the ingredients are optional , but it might taste better with a little honey in it , as well a splash of fresh lemon juice .

Antioxidant Benefits
When added to tea , lemon juice can provide many health benefits .Lemon juice is an excellent source of vitamin C ,a water solube vitamin which helps heal wounds and repair and maintain bones and teeth .As an antioxidant , vitamin C helps fight rogue molecules called free radicals that damage DNA and may contribute to the development of health problems , including cancer , arthritis and heart disease .Vitamin C may helps boost immune system function .Lemons contain bioflavonoids that help maintain adequate levels of vitamin C in every cell of your body .

Benefits of Honey
Sweetener: Sugar can be substituted with honey in many food and drinks .Honey contains about 69% glucose and fructose , enabling it to be used as a sweetener that is better for your overall health than normal white sugar .

Source of vitamins and minerals: Honey contain a variety of vitamins and minerals .Commonly , honey contains vitamin C , Calcium and Iron .

Antioxidants: Honey contains nutraceuticals , which are very effective for the removal pf free radicals from the body .As the result , our body immunity is improved against many conditions , even potentially fatal ones like or cancer or heart disease .
Serves 1-2
1 tbsp fresh grated ginger 
2 cups filtered water
1 tbsp raw honey or pure maple syrup
1/2 lemon,juiced

1 cinnamon stick
Fresh mint leaves

Pinch of cayenne pepper

Peel the ginger root with a peeler or with the back of a spoon.

Grate the ginger with a grater/zester .If you slice it , slice it thin and use more .

Infuse the ginger , if you add cinnamon , mint ,  or cayenne , add it here .

If you are using a saucepan , bring the water to a boil ,add ginger and turn off heat .Put the lid in it and let it steep for 10 minutes .

If you are using a saucepan , strain the water to remove the ginger .

Add fresh lemon juice and natural sweetener if you like . Stir and enjoy !

If you want a cold tea , let your tea cold down , store it in the fridge and add ice cubes before serving.

Other benefits of ginger and lemon
-Help purify the blood : Having cleansing ingredients in the blood that promote elimination of unnecessary toxins and wastes, these two allies are perfect for naturally cleansing the blood ,along with other things .It is good for circulation and fights bad cholesterol.

-They are good for skin health: Mixing ginger and lemon is rich in vitamin C and antioxidants .They help keep skin healthy , young and moisturized .

They stimulate good digestion : This combination is perfect for fighting digestive problems like indigestion , slow intestinal movement ,and fluid retention .That's why it's important to point out that if you suffer from gastritis .It's best not to consume these two products .

Gingerbread Cake with Cream Cheese Frosting

This is one of the most of delicious desserts .This Old Fashioned Gingerbread with Cream Cheese Frosting and Sparkling Cranberries makes a perfect holiday dessert .If you can't find cranberries , try using blueberries and strawberries . 

        This recipe makes more than you need for the cake !The cake is soft spicy featuring all of the traditional ingredients such as molasses , ginger ,cinnamon and cloves .It topped with a vegan cream cheese frosting and garnished with sparkling sugared cranberries .

        Cranberries are high in antioxidants, which help to flush out your system .This is turn improves your metabolism and digestive system ,so that you can begin to lose weight quicker.Cranberries are also very good for the heart in several different ways .They help to lower the bad cholesterol levels which can clog the arterial walls .

      They also help to prevent plaque from forming on the arterial walls , which can lead to atherosclerosis .As a result , your chance of a stroke are reduced , and if you have suffered from a stroke , cranberries can help you to recover from it .

       The health benefits of molasses include relief from menstruation-related problem ,obesity , diabetes , stress , cancer , enlarged prostate , acne and other skin  ailments , constipation , headaches and anemia .It also helps to improve bone health , electrolyte balance ,hair care , sexual health , functioning of the nervous system ,and wound healing .Molasses also helps to strengthen the immune system , maintain healthy levels of hemoglobin and aid in the formation of new cells in the body .

       You could also make these into cupcakes using a really festive cupcake wrapper .

3/4 cup boiling water
1/2 tsp baking soda
2/3 cup unsulphured molasses
3/4 cup granulated sugar
1 2/3 cup all purpose flour
2 tsp ground ginger
1 tsp ground cinnamon 
1/4 tsp ground nutmeg
1/8 tsp ground cloves
1/2 tsp baking powder
1/4 tsp salt
1/3 cup vegetable oil
2 large eggs

Cream Cheese Frosting
6 oz cream cheese , softened
1/3 cup unsalted butter , softened
1 3/4 cups powdered sugar
1/2 vanilla extract
Sparkling cranberries and mint leaves (optional)

Preheat oven to 350 degrees .Butter a  inch spring form pan (or an 8 inch square.Or a 10 inch spring form would work too just reduce baking time slightly). Line bottom with a round of parchment paper (or square if using a square dish ) and butter parchment , set aside .

In a heat proof mixing bowl whisk together boiling water and baking soda .Stir in molasses and granulated sugar , whisking well to dissolve sugar , set aside .

In a large mixing bowl whisk together flour , ginger ,cinnamon , nutmeg, cloves , baking powder and salt .

Stir vegetable oil and eggs into molasses mixture , then whisk wet mixture into dry mixture 1/3 at a time , mixing well after each addition .Pour mixture into prepared baking dish .Bake in preheated oven about 30-35 minutes .Cool 5 minutes then run a knife around edge of cake to loosen and remove ring .Cool completely on a wire rack then frost top with cream cheese frosting and decorate with cranberries and mint leaves if desired .

For the frosting:
In the bowl of an electric stand mixer fitted with the paddle attachment , whip together cream cheese and butter until pale and fluffy .Add vanilla extract and powdered sugar and mix until pale and fluffy.

Other Tips for How to Decorate a Cake :
-Decorating a cake with a flat top is best .When the oven temperature is too high , cakes develop rounded tops .Use an oven thermometer to check the temperature of your oven .

-Line your pan with parchment paper to ensure that the cake will come out of the pan easily .

-To keep the cake stand clean while frosting , line the edge with 3 inch strips of waxed paper .Center the first cake layer over the strips .When finished frosting , carefully remove the strips one piece at a time .

-To flatten a cake with a small crown , put a plate on top of it immediately after you take it from the oven .Push the plate down gently .

Saturday, November 21, 2015

Cake recipe Pineapple Upside Down Cake 123

Cake recipe Pineapple Upside Down Cake 123  .This healthy recipe is not only easy to make , it also brings the flavor of the tropics right into your home .I found this cake recipe and it has the unusual twist of adding lime for that an extra Carribean punch of flavor into the cake .And I love the addition pecan nuts .It is caramelized and flavored with pineapple , it's my favorite part of the cake . Try this easy recipe today ...

Pineapple upside down cake 123 battles apple pie as my favorite  dessert. I love both desserts , hands down , more than any other dessert on the planet . Serve both with some vanilla ice cream and I'm in heaven . It goes without saying how much I am in love with this brown sugared , melt in your mouth , buttery old -fashioned cake!


Originally , pineapple upside down cakes were cooked in a frying pan .The butter and brown sugar in this healthy recipe  melted together .Pineapple rings artfully arranged all around .Once baked , the pan is flipped over and voila , a showcase of caramelized pineapple and gooey sauce on top or the cake . 

The cake recipe starts out like your standard pineapple upside down cake recipe .Melt some butter , pour into your pan , top with a sprinkle of brown sugar , pineapple slices , and fresh cherries  , just dot them wherever you see an empty space between all the pineapple rings .You can use fresh or canned pineapples .

This buttery , pineapple mixture will create the brown sugared juicy topping to your cake when you flip it upside down before serving .It;s the best part of the entire cake , it's gorgeous !

Bake the cake until it's beautifully golden on top .This cake is extra moist , so it will take a little longer to bake until a toothpick inserted in the center comes out clean , about 30 minutes .

As the cake bakes , the buttery brown sugar sauce will bubble up the sides , creating a buttery glaze on all sides of the cake .It's absolutely the best part ! 

Let the cake cool for 10 minutes after coming out of the oven .Then invert the cake onto your cake stand or large serving plate .Watch the bubbly , brown sugar sauce drip down the sides .

Cake recipe Pineapple Upside Down Cake 123 


1/4 cup unsalted butter
1/2 cup packed dark brown sugar
14 oz (400 ml ) can pineapple slices
1/2 cup pecan halves
cherries , fresh or glazed (optional)

1 1/3 cups all purpose flour
2 tsp  baking powder 3/4 cup granulated sugar
1/2 tsp salt
3/4 cup milk 
1/4 cup vegetable oil
1 large egg
finely grated zest of 1 lime 
1 tbsp lime juice
1 tsp vanilla extract

Preheat oven to 350 degrees F  Butter a 9" round cake pan .

Melt butter in a sauce pan .Add the brown sugar and stir until dissolved and bubbly .Carefully pour in the cake pan .Arrange slices of pineapple , cherries and pecans on the top .

In a bowl , mix together flour ,baking powder ,sugar and salt .

Add in milk and oil , whisk for about a minute .

Add in the rest of the ingredients until whisk again until blended .

Pour better in prepared cake pan and bake for approx 30 minutes . The cake is ready when an inserted wooden skewer or cake tester comes out clean or when cake springs back when lightly pressed with a finger .

Invert into a serving platter .Serve with whipped cream and enjoy ! 

Decorate cake tips:
Level your cake: Once your cake is completely cool , it's time to level it .Cakes don't naturally turn out flat , they are typically a bit convex .If you want a professional looking flat top and you are making a layer cake , cut your cake into the amount of layers you want and then place the top layer , with the rounded top , on the bottom .Then frost it and repeat until the nicest , flattest layer ends up on top , but don't frost the top just yet ! 

Use a revolving cake stand:
It's a whole lot easiest with a revolving cake stand .It allows you to stand in one spot and using a serrated knife you can mark your cake where you want to cut it and then go deeper and deeper into your mark while rotating the cake , rather than you walking in circles .It's also great for frosting , so once you have your layers ready , put your cardboard cut out on the cake stand and go from there .

Friday, November 20, 2015

Cake recipe Vanilla Cupcakes awesome

 Cake recipe Vanilla Cupcakes awesome . These vanilla cupcakes awesome are the perfect soft and fluffy vanilla cupcake and perfectly complimented with the vanilla buttercream and whipped cream filling . If we're being 100 % honest with each other ...I prefer an easy recipe of vanilla cupcake .A simple , rich vanilla frosting .I'll take of cupcake over chocolate , peanut butter ,or any other flavor.Try this dessert recipe will love by your kids ....

As crazy as I like to bake , as much as Iove to make rich food , there's something about the simple flavor of vanilla .I love it .And these perfect vanilla cupcakes totally deliver .

These perfect vanilla cupcakes are just that - perfect normally I avoid homemade vanilla cupcakes because they're always to dry , tough, delicate, hard ,etc.Box mixes are just so easy - and they're always perfect .But since I don't have a vanilla cupcake recipe here , I wanted to try my hand at it .

 Love cupcakes , but always run into some common problems?Don't let any of these happen to you .

Mistakes to avoid when making cupcakes .
- Cupcakes that don't reach the top of the liner : This problem is easily fixable by piling frosting over the stubby cupcake .Who doesn't love extra frosting ? But why have a height -challenge cupcake in the first place ? 

Unless you are using the same recipe or cake mix every time you make cupcakes , it can be tricky to tell how high to fill your cupcake liners .Even if the recipe states how high to fill the liners , it's nearly impossible to eyeball that accurately .I suggest always filling one cupcake liner halfway full and baking it .Then , check to see how high that test cupcake rase and fill the other liners more or less , accordingly .

- Frosting that falls : Give your self an hour between the time your cupcakes come out of the oven and the time you need to frost them .Even if they feel cool on the top , they could still be retaining heat on the inside .Any residual heat in the cupcake can cause your perfectly piped frosting to melt .

-cupcakes that are ruined in transit : Toppling cupcakes are the biggest cupcake transit problem .This can be avoided by purchasing a cupcake -specific box ( these come with inserts ) or a cupcake carrier designed with a placeholder for each of your beauties .

 Cake recipe Vanilla Cupcakes awesome 

make 24 cup cakes

11/2 cups self rising flour
1 1/4 cups all purpose flour
1 cup unsalted butter, softened 
2 cups granulated sugar
4 large eggs at room temperature
1 cup milk
1 teaspoon pure vanilla extract

Preheat oven to 300 degrees .Line two 12 cup muffin tins paper liners , : set aside .In a small bowl of an electric mixer fitted with the paddle attachment , cream butter until smooth and creamy .

Gradually add sugar , beating until fluffy , about 3 minutes .Add eggs ,one at a time, beating well after each addition .Add dry ingredients in 3 parts , alternating with the milk and vanilla , and scraping down sides of bowl in between each addition : beat until ingredients are incorporated but do not over beat .

Divide batter evenly among liners , filling about three quarters full .Bake , rotating pan halfway through , until a toothpick inserted in the center comes out clean . 20- 25 minutes .

Transfer to a wire rack to cool in tins for 15 minutes .Remove cupcakes from tins , and coo completely on rack .

Cut a cone -shaped pieces of cake out of the center of each cupcake , taking care not to cut through the bottoms .Slice a 1/4 inch piece from the top of each cone and reserve to place back on the filled cupcakes .

Use the best ingredients available
Think you won't  be able to rell the difference imitation and real vanilla extract , or that Dutch Processed cocoa won't make a difference ? Wrong ! Using quality ingredients make as Huge difference .If you taste test a cupcake next to cupcake with high - quality stuff , the difference will astound you .Go ahead - I dare you my favourite flavor enhancers are some pure vanilla extract.

Don't over mix the batter
You know how people say 'baking is a science ?' Yeah .It's for real .This will cause your cupcakes to be rather chewy instead of perfectly moist .The reason mixing times are so important is because the length of mixing determines how much of the gluten in the flour is developed .We crush some of the air bubbles when we over mix , and any remaining air bubbles have to work harder to expand as the cake cooks due to too much gluten development.Follow the direction in your cupcake recipe .

Bake your cupcakes  at the proper temperature .
Preheat your oven to the correct temperature before you put your cupcakes in the oven .An oven thermometer would also be a great idea to make sure your oven is set to the right temperature .If your oven cooks food faster at the rear of the oven , then make sure you rotate your cupcake pan halfway through the baking time .

Dessert recipe Fresh Fruit Tart with Vanilla Custard Pastry Cream

Dessert recipe Fresh Fruit Tart with Vanilla Custard Pastry Cream  . In this easy recipe The dough for the pie crust and pastry cream filling can both be made ahead of time and refrigerator for up to 2 days , so all you have to do is bake and cool the pie crust , pour in your pastry cream filling , arrange the sliced fruit and add a finishing glaze if desired .Place it in the fridge until you are ready to serve and that's it ! Try this healthy recipe  right now...

Fruit tarts are impressive desserts that look complicated and time consuming , but you can definitely replicate them at  home .They 're not as difficult to prepare as you might think , as long as you streamline the process , which means you should start with making the tart crust, let it chill while you work on the pastry cream ,let that chill while you roll out the dough , bake the tart in the oven while you prepare the fruits ,and finally , assemble all those components .

The greatest thing about this dessert , is that you can make the tart crust and the pastry cream up to two days in advance , and assemble them right before you're ready for serving .
This is an awesome recipe .If you don't have a lot of time on your hands , mainly because everything can be made ahead of time and assembled in minutes before serving !

Blind Bake
The most common way to ward off a soggy pie crust is by a process called blind baking .Blind baking means you pre-bake the crust (sometimes covered with parchment or foiled and weighed down with pie weights to prevent the crust from bubbling up) so that it sets and crisps up before you add any wet filling .

You can fully blind a pie until it's completely cooked , which you have to do when adding a cooked filling like blind baking goes along way in keeping everything nice and crisp!

Brush with egg 
Another way to prevent a soggy crust is to basically seal the surface of it to make a barrier between te crust and the filling .Brushing te surface of the unbaked crust with beaten egg or egg white mixed with water before adding the filling means that as it bakes , the proteins in the egg will form a moisture barrier over the crust and provide a layer of protection .

Keep Moisture Out
One of the easiest ways to prevent a soggy pie crust is to keep the moisture out in the first place .Toss your fruit with sugar , let it sit for a while so the juices start to come out ., then strain out those juices .You can discard those juices or boil them down into a syrup that gets tossed back in with the fruit before baking .

And if you're doing a double -crust fruit pie , don't forget to cut a little circle in the middle or slits in the top crust - it's important to create a vent where steam from the filling has a chance to escape instead of settling into the crust .

Brush with Chocolate
Along the same vein as brushing unbaked crust with egg to make a moisture barrier is the tasty method of brushing blind baked crust with chocolate to make things even crispier .Let your fully blind baked crust cool completely , then brush with melted chocolate and let that set before adding your filling .Not only do you end up with a super crisp crust , but you get a sweet bonus layer of chocolate tool .

Crust (may sub refrigerator store-bough pie crust ):
11/4 cups all purpose flour
1 tablespoon sugar
1/2 teaspoon salt
1/2 cup unsalted butter , ice cold , cut into 1/2 " cubes
2-4 tablespoon ice water

Pastry Cream
2 cups half & half
1/3 cup +1/4 cup granulated white sugar , divided
pinch salt
5 large egg yolks
3 tablespoon cornstarch
4 tablespoon unsalted butter
2 tablespoon vanilla extract 

Flavor Variations
Flavored: Add 1/2 t flavor extract of your choice : coconut , almond , mint,etc ( add in with vanilla extract )
Liqueur: 1 tablespoon flavored liqueur (add in with vanilla extract )
Chocolate : 1/4 cup unsweetened cocoa powder (add in with cornstarch  )
Cinnamon : 1/2 teaspoon ground cinnamon (add in with vanilla extract )
Espresso :Stir in 1 tablespoon espresso powder / instant coffee granules in with the half & half 
Citrus :Zest and juice from 1/2 - 1 whole lemon, lime, orange , etc (add in with vanilla extract )
Extra Light & fluffy : 1/2 -1 cup whipped cream (fold into cooled pastry cream )

Fruit Topping
2-3  fresh fruits , sliced if necessary fresh blackberries , a kiwi , canned sliced peaches , fresh strawberries and a few fresh blueberries .

2-4 tablespoon apricot or peach jam or jelly.

Pie Crust ( skip this if using pre- made  refrigerator pie crust ):
Combine flour , sugar , and salt with a pastry blender until mixture looks sandy , like a coarse meal , with tiny balls of butter .Add water 1 tablespoon at a time , until dough comes together .If dough is still crumbly , add more ice water a little at a time if needed .Flatten dough into a disk and cover with plastic wrap . Do not over knead dough , little balls of butter will be visible .Refrigerator for at least an hour or up to two days .

Preheat the oven to 40 degrees F .Press dough into a pie plate .Line dough with foil and fill with pie weights or dry beans .Bake for about 30 minutes .Remove from the oven and remove the foil and weights .Continue to bake . about 5-10 minutes longer until golden brown .Place on a wire rack to cool .

Pastry Cream:
Bring the half and half , 1/3 cup of sugar and salt to a simmer over medium / high heat , in a saucepan , stirring occasionally .In a medium bowl , whisk together the egg yolks cornstarch and remaining 1/4 cup sugar for about 45 seconds .

Once the half and half mixture has reached a simmer , slowly whisk half of it in to the egg yolk mixture to temper the yolks so they don't cook when you put them in the hot pot .Then, slowly whisk the tempered yolk mixture back into the saucepan .Reduce the heat to medium and cook , whisking vigorously until nice and thick , and a few bubbles burst on the surface , about 30 seconds .

Remove from heat and let cool a minute. Whisk in butter and vanilla .If there are any lumps , remove them with a spoon , or strain the pastry cream into a bowl through a fine mesh sieve or strainer .Press a layer of plastic wrap directly on to the surface of your pastry cream (this will prevent a layer of skin from forming on top )and refrigerate until cold and set , at least 3 hours or up to 2 days .

Assemble :
Just before serving , pour your chilled pastry cream into your pie crust and arrange your fruit on top .If you want a glaze on your tart , simply heat your jelly in the microwave for just a few seconds , until slightly melted and brush it over the fruit .Serve and enjoy !

Monday, November 9, 2015

Chicken recipe -Braised Chicken Thighs with Caramelized Fennel

Chicken recipe -Braised Chicken Thighs with Caramelized Fennel - Braising is a cooking technique that involves searing meat over high heat ,then adding liquid to the pan to finish the cooking process . This two step method allows any toughness to break down , leaving behind juicy , tender meat in a flavorful , rich sauce .While you can braise all year round , this homey comforting dish is especially warming this time of year . Let try this easy recipe . 


This chicken recipe is  particularly appealing because I  creatively uses the fennel fronds as well as the bulbs , and even calls for fennel seeds .It is simple and delicious . The hardest part is slicing your fennel thinly .Fortunately , the caramelized process is forgiving of imperfect technique .

I recently shared a delicious chicken salad , and I think fennel is one of those vegetables that are underused and that help bring such a light and distinct flavor to any dish .Fennel bulb with its liquorice flavor , is not something common on most people's shopping list but it's nonetheless a really healthy choice rich in nutrients that brings a texture and a taste that is unique and delicious .

A good amount of lemon juice is called upon for this recipe .It helps give a great taste to the final dish and combines wonderfully with all the ingredients . Lemon juice added to a recipe is something that we all know can be a great addition to many dishes .It brings a natural tangy and sour flavor that is enjoyed almost universally .


2 large fennel bulbs
1 large clove garlic , roughly chopped
1/2 teaspoon grated lemon zest
1 teaspoon kosher salt
1/3 cup plus 2 tablespoon extra virgin olive oil
6 boneless chicken thighs
1/2 teaspoon ground black pepper
1 /2 teaspoon fennel seeds
1 onion , thinly slice
1 tablespoon freshly squeezed lemon juice

Trim fennel bulbs , and set aside fronds .  In a blender or food processor pulse about 1/2 cup fronds , garlic , lemon zest and 1/4 teaspoon salt until finely chopped .Add 1/3 cup oil and puree .

Halve fennel bulbs length wise . Slice thinly with a very sharp knife .
Season chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper .Heart remaining 2 tablespoon oil in a large skillet over high heat .Brown chicken until skin is crisp , about 8 minutes .Transfer chicken to a plate , leaving drippings in pan .

Stir fennel seeds into skillet and cook for 30 seconds . Add sliced fennel and onion , seasoning with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper .Reduce heat to medium and coo , tossing occasionally until vegetables are caramelized , 15-20 minutes .Cook until liquid has evaporated , about 1 minute .

Lay chicken on top of the fennel onion mixture.Pour 3 tablespoons water into the pan .Cover skillet and reduce heat to medium low . Cook until chicken is just cooked through , 8-10 minutes . Uncover and cook off any excess liquid if necessary . Stir in lemon juice .

Serve chicken and vegetables topped with generous dollops of the fennel frond puree .

Tips:Bone-in, skin-on chicken tights and drumsticks are best for braising .When chicken legs are simmered slowly the meat becomes wonderfully tender and falls off the bone , at the same time , it develops a rich , deep flavor .Also the bones and skin give body and richness to final sauce , as the thin layer of fat under the skin melts and the collagen in the bones turn into gelatin during cooking .And there's a bonus : With most people clamoring for boneless breasts , the overlooked legs are often a bargain .I like to  use combination of thighs and drumsticks , but there's no reason you couldn't make these braises with one or the other , if you prefer .

Thursday, November 5, 2015

Cake recipe Orange & Polenta Cake

Cake recipe Orange & Polenta Cake - Made with orange juice , this dense ,warm polenta cake provides vitamin C .This dessert recipe  is made with yogurt instead of syrup , so it's lower in sugar and that so good for your diet .Try this healthy recipe for weight loss 

This delicious moist orange and almond cake requires just simple ingredients .It contains no flour , but polenta instead , so it's gluten free .Serve up for a special afternoon or with creme fraiche as a dinner party dessert . 

 Cake recipe Orange & Polenta Cake
200 g unsalted butter at room temperature
       plus extra for greasing
200 g castor sugar
3 large free range eggs
1 teaspoon vanilla essence
200 g ground almonds
100 g coarse polenta
2 oranges , zest of
1 teaspoon baking powder
plain yogurt , to serve

for the syrup
250 ml orange juice (from about 3-4 oranges)
5 cardamon pods, crushed
125 g golden castor sugar

Preheat the oven to 160 degrees C. Grease a 20 cm springform  tin ,line the bottom and sides with baking paper and grease again .

Beat the butter and sugar in a large bowl until light and creamy , don't worry if it looks gritty as the sugar will
dissolve  when it's cooked . Beat in the eggs , one by one , then stir in the vanilla essence .

In a small bowl combine the ground almonds , polenta, orange zest , orange blossom water and baking powder , then stir this into the cake mix .Pour the mixture into the tin and bake for 40-50 minutes , until the surface is light brown and the cake is coming away slightly from the sides of the tin .

Remove the tin from the oven , leave to cool for 10 minutes , then turn out onto a plate . This cake will be quite moist and a little fragile, so handle carefully as you remove it.

To make the syrup , put all the ingredients in a saucepan and simmer over a low medium heat, until reduced and thickened slightly , it should take about 10 minutes .Set aside to cool .

Prick the cake all over with a skewer , then brush generously with the syrup .Serve in slices with yogurt and an extra drizzle of syrup .

Note: This mixture is very wet , which makes a lovely moist cake .If you don't have a funnel cake tin you can use a regular one , you just need to drop the temp down to 120 and cook for an extra 30 minutes or until a skewer comes out clean . 

Cake baking tips
Before starting your cake , preheat your oven to the right temperature .It's important to put your cake into a nice ,warm oven to start cooking straight away , rather than a cold oven gradually getting warmer .

Make sure all the ingredients ,particularly the butter , eggs and milk , are all at room temperature .We need the butter to be soft so when we are beating it with the sugar , it is whipping up easily and incorporation  air .The butter and sugar need to be beaten long enough so the butter turns a pale color and the mixture looks creamy .

For this recipe we used caster sugar .The type of sugar you use makes a big difference in the final outcome of the cake - it's the sugar tat creates the crumb and texture of the cake , so a more refined sugar like caster sugar will give a finer crumb than a more coarse , white sugar .

Healthy recipe for weight loss -Twice Baked Sweet Potatoes

Healthy recipe for weight loss -Twice Baked Sweet Potatoes - Twice baked sweet potatoes are the perfect thanksgiving side dish , featuring a smooth , creamy filling and a topping of either toasty marshmallow or crunchy pecan streusel .This dessert recipe is one of my favorite recipes for twice baked sweet potatoes .That's great news if you 're on a tight budget because they're quite inexpensive to buy and enjoy . These sweet roots are full of vitamins A , C , Potassium and calcium . They're quite the super food for their health benefits and they're hard to dislike with their rich sweetness .

Healthy recipe for weight loss -Twice Baked Sweet Potatoes 

6 small dark orange sweet potatoes
2 tablespoon all purpose flour
2 tablespoon packed brown sugar
2 tablespoon butter or margarine , softened
1/4 cup chopped pecans
2 tablespoon butter or margarine , softened
2 tablespoon half-and half
1 teaspoon pumpkin pie spice 
1/4 teaspoon salt

Pierce each potato twice with point of sharp knife to vent steam .Place in single layer in microwave oven .Microwave on high 5 minutes .If potatoes are not cooked through , turn potatoes over and continue microwaving , 1 minute at a time  until softened .Remove any fully cooked potatoes from microwave while cooking remaining potatoes .Cool potatoes 10 minutes .

Meanwhile in small bowl , mix flour , brown sugar , 2 tablespoons butter and the pecans , set aside .

Heat oven to 360 degrees .Cut off top  1/3 of each potato . Using spoon , scoop flesh into large bowl being careful not to tear potato skins : discard potato tops . Add 2 tablespoon butter , half and half , pumpkin pie spice and salt to potatoes .Mash potato mixture with potato masher or beat with electric mixer on medium speed until creamy . Spoon potato mixture back into skins . Place fillet potatoes in 13 -9  inch pan. (Potatoes can be covered and refrigerated at this point up to 8 hours ).

Sprinkle pecan mixture over tops of potatoes .Bake uncovered 30-35 minutes or until topping is brown and potatoes are hot .If fillet potatoes were refrigerated , remove from refrigerator 30 minutes before serving , top and bake as directed .

Bake sweet potato tips:
Don't coat the sweet potatoes in or wrap them in foil -
This is often required in baked sweet potato recipes , but it is time -consuming and not necessary , that helps the skin separate from the sweet potato flesh , making it easier to peel and eat after baking .
 Prick the sweet potatoes with a fork before baking-
This improves the texture and helps the sweet potato separate from the skin .

Place a sheet of foil over the bottom of the oven .This catches any syrup that may drip from the sweet potatoes .Don't worry sweet potato juice isn't going to gush out and dirty your oven , there are just a few drips that turn into charcoal in the foil .

Don't place the sweet potatoes on a baking sheet , put them directly on the oven rack -The baking sheet to be unnecessary .

Leave the sweet potatoes in the oven after turning off the oven.
The residual heat continues to cook the sweet potatoes without burning them, so they get exceptionally tender and moist .

Wednesday, October 14, 2015

chicken recipe - Crispy Fried Chicken VERY GOOD

Chicken recipe - Crispy Fried  Chicken VERY GOOD - Crispy fried chicken VERY GOOD is one of those foods that makes everyone hungry . It so tasty...We experimented for many years before developing this easy recipe .It's bits and pieces of hints I had heard over the years .I had many compliments on this chicken recipe . .Most of this chicken is dependent on your own taste .It's more a matter of preparation and cooking method . Try this chicken recipe for your entire family ...

Make extra crispy and crunchy breading like KFC-
The way to get crispy chicken is double breading the chicken and immersion frying .Basically , you need a tub with your flour and seasoning in it , a basin for water and someplace to place the breaded product .You should also invest in a shaker basket of some sort -you can use a strainer or whatever you have that you can put chicken in and clean afterwards that also has holes to allow the flour excess to fall away from the chicken.Once you have the station set up , you are ready to start breading .

Take your chicken pieces and dip in the water , then place them in the flour .Remove from the flour and shake the excess off the chicken (preferably back into the flour basin ).Then re-dip into the water , straight up and down to ensure very little breading loss .Then back into the shaker .By the way , the shaker is also how you develop the little crispy crumblies that dot the outside of fried chicken .Then you deep fat fry in oil that is deep enough to fully cover the chicken .

Also you should use cake flour if you can get it .The flour that KFC and others use is extremely fine and that is going to be the closest thing you will find to what you are looking for .

chicken recipe - Crispy Fried Chicken VERY GOOD

makes 8 

4 tbsp olive oil
4 tbsp plain flour
200 ml milk
115 g cooked chicken ,ground
1 tbsp chopped fresh flat leaf
   parsley,plus extra sprigs 
   to garnish
small pinch of freshly 
   grated nutmeg
1 egg , beaten
55 g /2 oz day - old white 
corn oil,for deep frying
salt and pepper
garlic mayonnaise , to serve                  

1 . Heat the olive oil in a saucepan. Stir in the flour to form a paste and cook gently for 1 minutes , stirring constantly .Gradually stir in the milk until smooth and slowly bring to the boil, stirring constantly until the mixture boils and thickens .

2 .Remove from the heat ,add the ground chicken and beat until the mixture is smooth . Add the parsley ,and nutmeg and mix well together.Season with salt and pepper .Put in a dish and let stand for 30 minutes ,until cook, then cover and let rest in the refrigerator for 2-3 hours or overnight .

3 . Pour the beaten egg onto a plate and spread out the breadcrumbs on another plate .Divide the chilled chicken mixture into 8 portions , then shape to form cylindrical croquettes .Dip them ,one at a time in the beaten egg then roll in the breadcrumbs to coat .Let chill in the refrigerator for 1 hour .

4. Heat the oil in a deep fryer to 180 degrees C . Add the croquettes ,in batches to keep the temperature of the oil from dropping , and deep fry for 5-10 minutes or until golden brown and crispy .Remove with a slotted spoon and drain well on kitchen paper.

5 .Serve the croquettes piping hot ,garnished with parsley sprigs ,with garlic mayonnaise .

Chicken Pinwheels With Blue Cheese & Herbs

 Enjoy Chicken Pinwheels Blue Cheese recipe !
Easy and wonderful . Serve these at your next party ...buttery and delicious with an amazing blue cheese taste !

Serves 4
2 tbsp pine nuts,light toasted
2 tbsp chopped fresh parsley
2 tbsp chopped fresh thyme
1 garlic clove, chopped
1 tbsp grated lemon rind 
4 large ,skinless chicken breast
250 g / 9 oz fresh cheese , 
salt and pepper
twist of lemon and sprigs of fresh 
    parsley ,to garnish
fresh green and red salad leaves ,
    to serve .

1 . Put the pine nuts into a food processor with the parsley , thyme ,garlic and lemon rind . Season with salt and pepper.

2 . Pound the chicken breasts lightly to flatten them . Spread them on one side with the pine nut mixture , then top with the cheese . Roll them up from one short and to the other , so that the filling is enclosed . Wrap the rolls in individually in foil and seal well . Transfer to a steamer or a metal colander placed over a pan of boiling water , cover tightly and steam for 10-12 minutes , or until cooked through .

3 . Arrange the salad leaves on a large serving platter . Remove the chicken from the heat , discard the foil , and cut the chicken rolls into slices . Arrange the slices over the salad leaves, garnish with twists of lemon and sprigs of parsley and serve .

Chicken peas & mushrooms - hearty dishes

I had this idea for a quick creamy chicken dish for a few days now . It was time to give it a shot . The whole family loved it .I'm not joking .Well , I love it ! It was creamy and flavorful .The mushrooms added an additional mean times to the chicken and the gravy went perfect .

Serves 4
1 tbsp plain flour
salt and white pepper
4 skinless , boneless chicken
   breast about 140 g / 5 oz each,
   trimmed of all visible fat and 
   cut into 2 cm  / 3/4 inch cubes
1 tbsp  corn oil
8 pearl onions
2 garlic cloves, crushed
250 ml /8 fl oz chicken stock
2 carrots, diced
225 g / 8 oz frozen peas
1 yellow pepper , deseeded
   and diced
115 g / 4 oz white mushrooms, sliced
125 ml / 4 fl oz low fat plain yogurt
3 tbsp chopped fresh parsley


1 . Spread out the flour on a dish and season with salt and pepper . Add the chicken and using your hands , coat in the flour . Heat the oil in a heavy based saucepan . Add the onions and garlic and cook over low heat , stirring occasionally for 5 minutes . Add the chicken and cook , stirring for 10 minutes or until just beginning to colour .

2 . Gradually stir in the stock , then add the carrots , celery and peas . Bring to the boil , then reduce the heat , cover and simmer for 5 minutes , Add the pepper and mushrooms , cover and simmer for a further 10 minutes .

3 . Stir in the yogurt and chopped parsley and season with salt and pepper .Cook for 1-2 minutes or until heated through , then transfer to 4 large , warmed serving plates and serve immediately .

Chicken & Broccoli Soup

         This soup will soon become a favorite of your family .You will want to make it on every cold day .If the broccoli florets are large , break into smaller pieces at the stalk instead of chopping them , they'll cook more quickly .Count on having dinner on the table in about 40 minutes , and serve this soup the moments it's done for the with time .If you have leftovers , you will want to thin the soup with a little chicken broth or milk to the desired consistency .Bright green broccoli brings a burst of color and vitamins to this quick fix soup .If your children aren't fans of broccoli , frozen green beans or peas also work well .

Serves 4-6

225g / 8 oz head broccoli
55 g / 2 oz unsalted butter
1 onion ,chopped
225 / 8 oz basmati rice
225 / 8 oz skinless ,boneless
   chicken breast ,cut into thin slivers
 25 g / 1 oz plain wholewheat flour
300 ml / 10 fl oz milk
500 ml / 16 fl oz chicken stock
55 g / 2 oz sweetcorn kernels
salt and pepper


1 . Break the broccoli  into small florets and cook in a saucepan of lightly salted boiling water for 3 minutes , drain, then plunge into cold water and set aside .

2 . Melt the butter in a pan over medium heat  ,add the onion , rice and chicken , and cook for 5 minutes , stirring frequently .

3 . Remove the pan from the heat and stir in the flour .Return to the heat and cook for 2 minutes , stirring constantly . Stir in the milk and then the stock . Bring to the boil , stirring constantly , then reduce the heat and simmer for 10 minutes .

4 . Drain the broccoli and add to the pan with the sweetcorn and salt and pepper .Simmer for a further 5 minutes , or until the rice is tender , then serve .