Category: Winter Recipes

Chicken, Chilli and White Bean Soup

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Makes 6 servings
Preparation time: 10 – 15minutes 
Cooking time: 40 minutes

Ingredients

  • 1 Tbs extra virgin olive oil
  • 1 SPAR Freshline onion, medium, chopped
  • 1 SPAR Freshline jalapeño chilli pepper (seeded and chopped)
  • 1 SPAR Freshline red bell pepper (chopped)
  • 2 SPAR Freshline garlic cloves, minced
  • 1 ½ tsp cumin
  • 1 Tbs chilli flakes (medium spicy) (adjust to your sensitivity to spicy foods)
  • ½ tsp Sea salt
  • 3 cups prepared Ina Paarman Chicken Stock (divided) (1 tsp powder to 1 cup boiling water)
  • 3 cups white kidney beans (SPAR canned Cannellini Beans, drained and rinsed)
  • 600g SPAR Select Chicken Thighs – remove skin before cooking (The bones can be removed during the cooking process when shredding the chicken)
  • 1 cup chopped SPAR Freshline broccoli (fresh or frozen)
  • ½ cup SPAR Freshline coriander (chopped)
  • Additional water
  • 1 SPAR Freshline lime, sliced in wedges 

Method

  1. Heat oil in a large pot with a lid over medium-high heat. Add onion, jalapeño and bell pepper and cook for about 5 minutes or until onion is soft. Add garlic, cumin, chilli flakes and salt and cook for another minute until fragrant. If it starts to turn brown or burn, add a little water. 
  2. While vegetables are cooking, add a third of the stock and half of the beans to a food processor, or blend using a hand blender to puree the beans. 
  3. Add the remaining stock and pureed beans to the pot and stir to combine. Place the chicken pieces in the pot, cover with lid and reduce heat to medium-low. Cook at a gentle boil for 20 – 25 minutes, or until chicken is cooked through. 
  4. Remove the cooked chicken thighs from the pot and carefully shred the chicken with two forks or chop it finely. Return the chicken and any juices back to the pot with the remaining beans, broccoli, and coriander. 
  5. Stir to combine and season with additional salt if needed. 
  6. Allow soup to cook for an additional 5 – 10 minutes. 
  7. Add additional water if needed. 
  8. Divide the soup into bowls and serve with a lime wedge. 
  9. Enjoy!

Additional notes:

  • Leftovers – Refrigerate in airtight container for up to 3 days. Freeze for up to 3 months. 
  • No chicken thighs – Use chicken breasts instead.
  • Vegetarian – Omit the chicken and use extra beans (this will increase the carbohydrate). 
  • 1 serving is equal to approximately one cup of chilli soup.

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Tasty-Tzatziki-Roll-Ups

Albany Bread-A-Betix Tasty Tzatziki Roll Ups

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INGREDIENTS

  • 3 slices Albany Bread-A-Betix Low G.I. White
  • 60ml yogurt
  • 1/8 grated cucumber
  • Mint leaves, chopped
  • 5ml lemon juice
  • 2.5ml chopped garlic
  • 1 large zucchini, sliced lengthways and grilled
  • Fresh chopped Italian parsley
  • Shredded crisp lettuce
  • Drizzle of olive oil
  • 5ml lemon zest
  • Seasoning to taste

METHOD

  1. Thinly slice zucchini lengthwise.
  2. Grill zucchini ribbons on a medium heat and drizzle with a little olive oil.
  3. To make the tzatziki – mix the yogurt, cucumber, garlic, chopped mint leaves, and lemon juice together.
  4. Place lettuce on each slice of bread, top with tzatziki and then the zucchini.
  5. Roll up each slice of bread into a cone and wrap with greaseproof paper.
  6. Drizzle with olive oil and lemon zest.
Smashing-Good-Chickpea-Chow

Albany Bread-A-Betix Smashing Good Chickpea Chow

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INGREDIENTS

  • 2 slices Albany Bread-A-Betix Low GI Seeded Brown Bread
  • Butter lettuce
  • 80ml chickpeas, smashed with a fork
  • 30ml tahini
  • ½ avocado, sliced 

METHOD

  1. Lay the lettuce on top of 1 slice of bread.
  2. Top with smashed chickpeas, and drizzle with tahini.
  3. Lay the sliced avo on top of the chickpeas.
  4. Top with the second slice of bread and chow down!

Albany Bread-A-Betix Soy Much Energy Steak Sarm

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INGREDIENTS

  • 2 slices Albany Bread-A-Betix Low GI Wholewheat Brown Bread
  • Beef strips
  • 30ml light Soy sauce
  • 10ml oil
  • 4-6 slices tomato
  • 15ml Dijon mustard
  • Handful of baby spinach leaves

METHOD

  1. Fry the beef strips in oil over a high heat. Once cooked, pour the light Soy sauce into the pan and cook for a further minute.
  2. Spread the Dijon mustard onto both slices of bread.
  3. Lay four of the tomato slices on one of the slices of bread.
  4. Top with beef strips and cover with second slice of bread.
  5. Pop the sarm on a heated pan and toast until outside of bread is golden. Remove from heat and fill with fresh baby spinach.
  6. Slice and skewer to serve.
Futurelife

FUTURELIFE® ZERO Smart food™ with berries and nuts

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Ingredients

  • 4 Tbsp. (40g) FUTURELIFE® ZERO Smart food™
  • 100 ml cup warm water
  • ¼ cup warm milk (optional)
  • 1 Tbsp. dried berries e.g. goji berries
  • 1 Tbsp. chopped nuts e.g. almond

Method

  1. Cover the FUTURELIFE® ZERO Smart food™ with warm water, mix until combined.
  2. Sprinkle over raisins and nuts.
  3. Add milk (optional).

For more information on the product used in this recipe visit: http://futurelife.co.za/product/futurelife-zero-smart-food/

high protein

Warm FUTURELIFE® HIGH PROTEIN Smart food™ Chocolate Drink

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Ingredients

  • 25g (1/4 cup) FUTURELIFE® HIGH PROTEIN Smart food™ chocolate flavour
  • ¾ cup warm low fat milk
  • ½ cup boiled water
  • 1 teaspoon cocoa

Method

  1. Blend together until smooth and enjoy immediately with your feet up under a blanket.

For more information on the product used in this recipe visit: http://futurelife.co.za/product/futurelife-high-protein-smart-food/

FUTURELIFE® Smart Bread™ pudding with spinach and mushrooms

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Ingredients

  • 4 slices FUTURELIFE® Smart Bread™
  • 1 cup mushrooms, sliced
  • 2 cups low-fat milk
  • ½ cup gruyère cheese, grated
  • ¼ cup parmesan cheese, grated
  • 1 bunch spinach, stemmed and washed thoroughly in two changes of water (more if necessary)
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon fresh thyme leaves, coarsely chopped
  • 1 – 2 garlic cloves (optional)
  • Salt and freshly ground pepper
  • 4 eggs
  • Spray’n Cook

Method

  1. Bring a medium or large pot of water to boil, salt generously and add the spinach.
  2. Cook 2 to 3 minutes, until tender but still colourful.
  3. Transfer to a bowl of cold water, then drain and squeeze out excess water. Chop coarsely and set aside.
  4. If using garlic, cut one of the garlic cloves in half and rub the slices of FUTURELIFE®Smart Bread™with the cut side. Then mince all the garlic. Cut the FUTURELIFE®Smart Bread™ into 2cm squares.
  5. Heat the oil over medium-high heat in a heavy, wide skillet and add the mushrooms. Cook, stirring often, until they begin to soften, and add the thyme, garlic and salt and pepper to taste. Continue to cook for another minute or two, until the mushrooms are tender and fragrant. Stir in the spinach, toss together and remove from the heat.
  6. Preheat the oven to 180°C. Spray’n Cook a large oven-proof dish, soufflé dish or gratin. In a large bowl, combine the FUTURELIFE®Smart Bread™ cubes, the mushrooms and spinach, and the two cheeses and toss together. Transfer to the prepared baking dish.
  7. Beat together the eggs and milk. Add salt to taste and a few twists of the pepper mill, and pour over the FUTURELIFE®Smart Bread™ Let sit for 5 to 10 minutes before baking so that the FUTURELIFE® Smart Bread™ can absorb some of the liquid.
  8. Place in the oven and bake 40 to 50 minutes, until puffed and browned. Remove from the oven and serve hot or warm.

For more information on the product used in this recipe visit: http://futurelife.co.za/product-type/bread/