Category: Autumn Recipes

Warm beetroot, chicken and barley salad

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A hearty meal packed with fibre. Serves 4

Ingredients

  • 2 cups (500ml) pearl barley
  • 6 medium PnP beetroots, trimmed
  • 2 Tbsp. (30ml) lemon juice
  • 1 tsp. (5ml) lemon zest
  • 2 Tbsp. (30ml) PnP mayonnaise
  • 1 tsp. (5ml) Dijon mustard
  • ¼ cup (60ml) PnP canola oil
  • 2 Tbsp. (30ml) fresh parsley, chopped
  • Milled pepper
  • ½ PnP roast chicken, shredded
  • 200g PnP green beans, trimmed and blanched

METHOD

  1. Place barley in a large pot and cover with 4 cups (1L) water.
  2. Bring to a boil.
  3. Cook until tender (about 25-30 minutes).
  4. Rinse with cold water and drain. Set aside.
  5. Boil beetroots in lightly salted water until tender (about 30 minutes).
  6. Peel and slice into eighths.
  7. Whisk lemon juice, zest, mayo, mustard and oil in a medium bowl until emulsified.
  8. Add parsley and season with pepper.
  9. Toss together barley, chicken, green beans and dressing, top with beetroot, and serve.

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition and health-related queries, email healthhotline@pnp.co.za or call 0800 11 22 88.

Moroccan beef and lentil stew

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A fantastic belly warmer.  Serves 4

Ingredients

  • A glug of PnP canola oil
  • 500g PnP stewing beef, cut into small chunks
  • 1 onion, sliced
  • 2 cloves garlic, crushed
  • 2 tsp. (10ml) PnP turmeric
  • 1 Tbsp. (15ml) PnP paprika
  • 1 Tbsp. (15ml) ground cumin
  • 1 stick cinnamon
  • 1 can (400g) tomatoes
  • 2 cups (500ml) PnP beef stock
  • Salt and milled pepper
  • ½ packet (250g) dried lentils
  • Coriander, chopped, for serving

METHOD

  1. Heat oil in a heavy-based casserole dish.
  2. Fry beef until browned.
  3. Add onion and fry until golden.
  4. Add garlic and spices and fry for 2 minutes.
  5. Add tomatoes and stock and simmer for an hour, or until beef is tender.
  6. Season and stir through lentils.
  7. Cook for 30 minutes.
  8. Serve scattered with coriander.

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition and health-related queries, email healthhotline@pnp.co.za or call 0800 11 22 88.

Blackened chicken and legume tabbouleh

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Double up, as this salad tastes even better the following day.  Serves 4 – 6

Ingredients

  • 2 (about 300g) PnP chicken breast fillets
  • 1/3 cup (80ml) olive oil
  • Salt and milled pepper
  • ½ can (200g) chickpeas, drained and rinsed
  • ½ can (200g) PnP lentils, drained and rinsed
  • 6 tomatoes, quartered
  • 6 PnP spring onions, sliced
  • 2 cups (500ml) PnP flat-leaf parsley, finely chopped
  • ½ cup (125ml) PnP mint, finely chopped
  • 1 tsp. (5ml) ground cumin
  • 1 tsp. (5ml) PnP ground coriander
  • Pinch of cinnamon
  • Juice (60ml) and zest of 1 large lemon

METHOD

  1. Butterfly chicken breasts and brush with 4 tsp. (20ml) olive oil. Season.
  2. Heat a griddle pan and fry chicken until slightly charred and cooked through. Set aside.
  3. Drain and rinse the legumes to remove excess sodium.
  4. Toss chickpeas, lentils, vegetables and herbs together and marinate for 20 minutes.
  5. Whisk remaining oil, spices, lemon juice and zest together.
  6. Toss dressing through chickpea and lentil mixture.
  7. Serve at room temperature with chicken.

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition and health-related queries, email healthhotline@pnp.co.za or call 0800 11 22 88.

Fishcakes and slaw

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A quick, nutritious and easy way to fill up! Serves 4

Ingredients

Fish cakes:

  • ½ cup (125ml) brown lentils
  • 3 PnP spring onions, finely chopped
  • 2 tsp. (10ml) PnP garlic and ginger paste
  • Juice (30ml) and zest of ½ lemon
  • 300g PnP smoked snoek, flaked
  • 2 Tbsp. (15ml) PnP curry powder
  • Salt and milled pepper
  • Flour, for dusting
  • Canola oil, for frying

Slaw:

  • 2 packets (600g) PnP Julienne Trio (shredded beetroot, carrot and butternut)
  • 2-3 Cara or regular oranges, peeled and segmented
  • 1 small PnP red onion, finely sliced
  • 1 packet (20g) PnP coriander, stems removed
  • Lemon juice, to taste
  • 2 Tbsp. (30ml) canola oil
  • 1 tub (175ml) PnP low-fat plain yoghurt, for serving

METHOD

  1. Cook lentils in lightly salted water until just tender. Drain well and allow to cool slightly. Mash lentils roughly.
  2. Mix with spring onions, garlic and ginger paste, lemon juice and zest, smoked snoek, and curry powder, and season. Shape into fishcakes and dust in flour. Shallow-fry in oil until golden and heated through. Drain on kitchen paper.
  3. Toss slaw ingredients together and dress with lemon juice and oil. Season.
  4. Serve fishcakes with slaw and yoghurt.

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition and health-related queries, email healthhotline@pnp.co.za or call 0800 11 22 88.