Month: October 2016

Egusi Soup

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So I’m finally putting up my egusi soup recipe. Egusi soup is one of my favorite type of Nigerian foods. So rich and yummy. Its easy to make. I hope you enjoy this recipe.

Ingredients

1/4 cup of palm oil

3 habanero

1 cup of ground egusi

2 tbsp of iru (locust bean)

2 maggi cubes

2 lbs of meat of choice ( goat, chicken, hen)

1 lb of shaki (cow stomach)

1 cup of stock fish or 2 big pieces

1 large piece of dried fish

Dried  red pepper

1 cup of chopped spinach

1/2 cup of bitter leaf

2 small tomatoes

1/2 red bell pepper

2 yellow onion

1/4 cup of ground crayfish

1 tbsp of ground uziza

Preparation

Chop up one onion and one habanero. Season meat with salt, pepper,curry, onion powder, garlic powder, red pepper, and paprika. Place the meat in a pot or in a pressure cooker. Add in chopped onion, 1 chopped habanero, and 1 maggi cube. Fill pot with water, covering the meat. Begin to boil. If your cooking goat meat, always check to make sure there is enough water, refill as need. If your cooking hen or chicken it should be done in 30 minutes. If your cooking goat meat expect a longer wait time. Once meat is done, remove meat from your stock, and place aside.

In a separate pot, boil your shaki and stock fish. It should take about 30-45 minutes to be tender. drain and place aside.

Blend, 2 tomatoes, half red bell pepper, 2 habanero, and iru. Place aside.

Soak your dried fish in luke warm water.

Method

Add 1/2 chopped onion to a pot. Pour in your palm oil. Heat up until you notice smoke arising from the oil. Next add in your egusi and stir. Continue to fry for 2-3 minutes while mixing. Next add in your pepper mixture, continue to stir and cook for the next 5 minutes on med-hi temperature. Next add in you meat stock that should add up to 2 cups. ( if your meat stock is not enough, just replace with water). Add in your crayfish, uziza, 1 tbsp of red pepper and 1 maggi cube, and continue to stir. Next add in all your meat, shaki and stock fish. Continue to now add in your spinach and bitter leaf.

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Last but not least add in your dried fish. Mix everything together and let simmer on medium heat for 5-10 minutes. Enjoy with a side of swallow!

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Healthy Stuffed Chicken Breast

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Are you tired of eating the same ol’ dry chicken breast from your meal preps? Try my Healthy Stuffed Chicken Breast recipe. Stuffed with sun dried tomatoes, low fat cheese, and spinach. Low fat, low carbs, and high in protein, this recipe is definitely #fitfam approved.

Ingredients

2 large Chicken breast

1/2 red bell pepper

1 cup of fresh spinach

1/2 yellow onion

2 tbsp of minced garlic

1/2 cup of low fat mozzarella cheese

1/2 cup feta cheese

1/2- 3/4 sun dried tomatoes (in a jar)

1 lemon zest

1 cup of Sun dried Tomato Vinaigrette Dressing/Marinade ( or any marinade )

garlic powder

onion power

black pepper

light salt

cayenne pepper

Parmesan cheese

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Preheat your oven to 375. Season you chicken with above seasoning. Pour marinade over chicken and mix. Also add in garlic and lemon zest. Marinate the chicken for 30 minutes to an hour.

With a knife cut the chicken along the Vertical aspect (as seen below). making sure not to cut completely through, making a pocket.

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Cut up your onion, peppers, spinach and sun dried tomatoes. Begin to stuff the pocket with the onions, pepper, mozzarella, feta cheese, and spinach until full. Using a toothpick, close the opening of the chicken.

 

(optional ) Sprinkle Parmesan cheese on top of the chicken.

Now there are 2 ways to cook the chicken. The first way is searing the chicken in a pan. Heat up some olive oil in a pan place chicken in, Sear for 1-2 minutes each side. When done place into the oven. Continue to bake for 20-25 minutes until chicken is done.

Another way is to just bake the chicken for 25 minutes.

 

 

 

 

Sweet Potato Lasagna

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Lasagna, o how we love lasagna. But if you are watching your weight, eating lasagna more that once in a week is a bad idea. That’s why I hopped on the challenge when one of my followers asked me for a healthy lasagna recipe. Sweet potato, is loaded with nutrients and is a perfect substitute for pasta. I also replaced ricotta cheese with cottage cheese, so good. I hope you enjoy this healthy recipe

Ingredients :

1-2 large sweet potato

1 -2 lbs of ground turkey

1 large can of tomato sauce

bunch of fresh parsley

bunch of fresh basil

1 yellow onion

1 small red bell pepper

1 small green bell pepper

2 cups of cottage cheese

1 egg

salt

black pepper

2 cups of chopped kale

italian seasoning

2 tbsp of minced garlic

2 cups of low fat mozzarella

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First preheat your oven to 365 degrees.

Next begin to slice your sweet potatoes into thin uniform slices or use a mandolin slicer. Chop up all your onions,peppers and set aside.

In a bowl season the the ground turkey breast with salt, pepper, italian seasoning, garlic and onion pepper. In a pot heat up 2 tbsp of olive oil. Add in turkey breast, chopped onions, and peppers. Cook the mixture for about 5-8 minutes, turning frequently until brown. Add in tomato sauce, continue to simmer . Add in chopped kale, garlic, and a small bunch of chopped parsley. Continue to simmer on low for 5-7 minutes. Set aside.

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In a bowl combine greek yogurt and egg, mix with a fork.

In a medium casserole, line the bottom of the casserole with a thin layer of meat sauce. Next layer the pan with the sweet potato, making sure to overlap each slice (as seen below).

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Next add sauce using a large spoon to pour  it upon the sweet potato, using the back of the spoon to spread. Next add in the cottage cheese mixture. Next place basil leaves on top. Then sprinkle a light mozzarella cheese on top .

Repeat these steps for the next 2 layers. When you reach the last layer, cover with sauce and cheese. Cover pan with foil.

Bake for 45 minutes until sweet potato is done.  Sprinkle with chopped parsley.

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