The Healthy Eating Series. Part 2

“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” (3 John 1v2, New King James translation)  

Hello Family, 

As we continue to embark on our healthy eating series Chef Tony Crookendale demonstrates in the video above how we can incorporate vegetables into our meals, tweak some of our cooking methods and still create mouth-watering meals.  On the menu we have steamed snapper with sauté potatoes, stew chicken with rice and peas and a stir-fried medley of vegetables.

Bon Appetite

Disclaimer – There are a variety of ways that each of these dishes can be cooked. These recipes are intended as a guideline. Please feel free to add or take away ingredients in accordance with individual taste preference or dietary needs. 

Steamed Snapper with Sauté Potatoes

Ingredients 

Fish 

3 medium sized snappers scaled and gutted (you can ask the fishmongers do this) 

1 red bell pepper, 1 yellow bell pepper, 1 green bell pepper (thinly sliced length ways)

2 white onions (thinly sliced)

2 tlbs fish seasoning 

1 tsp of sea salt 

1 tsp black pepper 

.2 carrots (cut into a round coin shaped and then cut in half)

3 spring onion stalks (cut into approx. 4 sections each stalk)

1 small finger root of ginger (thinly sliced, like matchsticks – Julienne style)

¼ scotch bonnet pepper. (Feel free to add more according to your taste

½ a cup of boiling water.

6 to 8 tbsp of spoons of olive oil.

half of a lemon or lime

Potatoes 

X 4 Maris Piper Potatoes 

2 sprigs of thyme 

6-8 tbsp olive Oil 

¼ tsp salt

Method 

Fish 

1. Rinse the fish in cold water. Do open the cavity and ensure it’s clean.

2. Take the lime / lemon and rub over the fish including the cavity. Squeeze the lemon or lime juice over the fish and rub all over.
3. Rinse again with water.
4. (Optional) Score fish on either side with two diagonal lines (doing this will allow the seasoning to get into the flesh of the fish during the seasoning process.)
5. Sprinkle seasoning all over the fish and gently rub. 
6. Heat olive oil in a frying pan.
7. Place fish in the pan and gently fry on either side until golden on both sides. Approx. 5 minutes each side.
8. Once the fish is fried take them out of the pan and place on a side dish.
9. Add a splash white wine vinegar scrap out any residue from the pan and pour over the fish. 
10.  Add 3 tlbs olive oil to pan 
11. Add scotch bonnet, thyme and half of the onions, bell peppers, carrots, and ginger. 
12. Gently sauté on a medium heat for 3 minutes. 
13. Add the fish back into the pan. Add the rest of the rest of the of onions, bell peppers and ginger.
14. Add ½ cup of water. 
15. On a low heat steam the fish for 10 minutes. 

Potatoes 

1. Peel potatoes and cut into cubes. 
2. Bring a pan of water to the boil, once boiled place the potatoes the water, cover with and lid.  Cook the potatoes for approx. 5 mins. Drain and leave to cool. 

Chef’s tip.  “It’s important not to over boil the potatoes or else they will fall apart” 

3. Heat 6-8 tbsp olive oil in a frying pan. 
4. Add potatoes. 
5. Turn the heat to medium-high, allow the potatoes to sizzle until golden brown. 
6. Turn potatoes evenly 2 or 3 times until nicely browned all over – this can take approx. 7 mins.
7. Once all the potatoes are golden take off the heat and place on a plate 

Plate and serve with your fish.  

 Stew Chicken and Rice and Peas

Ingredients 

Chicken

4 boneless chicken thighs (chicken with bone can also be used. with or without skin the choice is yours)

3 tbsp all-purpose seasoning (Add according to your taste)

1 red bell pepper, 1 yellow bell pepper, 1 green bell pepper (thinly sliced length ways)

2 white onions, thinly sliced

2 to 3 tbsp of chicken seasoning (Add according to your taste)

1 tsp of sea salt 

1 tsp black pepper 

2 carrots (cut into a round coin shaped and then cut in half)

3 spring onion stalks (cut each stalk into approx. 3 to 4 sections)

1 small finger root of ginger (thinly sliced, like matchsticks – Julienne style)

¼ scotch bonnet pepper. (Feel free to add more according to your taste)

½ a cup of boiling water

6 to 8 tbsp of spoons of olive oil

1 cup of plain flour 

Rice and Peas

1 cup of rice 

2 cups of water

I can gungo peas

half a can of coconut milk, 

1 tbsp gravy browning 

Sprig of Thyme 

Chef’s tip “As a rule of thumb for cooking rice, it’s one cup of rice to two cups of water “

Method 

Chicken 

1. Wash and season chicken. Coat with plain flour and set aside. 
2. In a pan add olive oil (coat the pan) and gently heat
3. Once heated add the coated chicken and gently fry on both sides for approx. 5 minutes or until it’s golden brown on both sides. Remove and set aside. 

Chef’s note “the flour from coated chicken will help with thickening the water making a gravy”

4. Add white Onions, bell peppers to the pan sauté for approx. 3 minutes. 
5. Add the chicken back to the pan. 
6. Add the water. Add gravy browning
7. Cover and steam down on a low heat for 25minutes.    

Rice and Peas

1. Place rice in a small to medium size pan.
2. “Wash” the rice. Washing the rice will help get rid of excess starch. 
3. Add half a can of coconut milk.
4. Add gungo peas. 
5. Add salt.
6. Add t sprig of Thyme
7. Add gravy browning 
8. Add water.
9. Add spring onion stalks.
10. Stir everything together 
11. Place on cooker on a high heat bring to boil. Turn heat down to a low heat. Cover and cook for approx. 20minutes.  

Plate and serve with the chicken.

Vegetable Medley

Ingredients

2 white onions thinly sliced.

6-8 tbsp olive oil. 

½ root of ginger thinly sliced. 

1 packet of chestnut mushrooms, 

3 carrots (cut into a round coin shape and then cut in half) bunches of cut broccoli

Method

1. Add olive oil to pan and gently heat 
2. Add onions and gently sauté for 1 minute
3. Add, carrots, broccoli, mushrooms, ginger
4. Stir together and cook for 10 minutes 

Plate and serve