It’s that time of year again: the Pick ’n Pay Taste Festivals are happening around South Africa. In the spirit of all things delicious, we asked award-winning chef and festival director Justine Drake to share her favourite healthy recipes with us.
CREAMY CHICKEN AND VEGETABLE CURRY
There is no way anyone would guess this was virtually fat free.
½ cup (125ml) vegetable or chicken stock
1 onion, sliced
5cm knob ginger, peeled and grated
2 garlic cloves, crushed
1 Tbsp (15ml) fresh curry paste
1 cup (250ml) grated carrots
1 cup (250ml) grated baby marrow
2 Tbsp (30 ml) reduced sugar (lite) chutney or diabetic apricot jam
4 chicken breast fillets, sliced into strips
½ cup (125 ml) chopped green beans
1 cup (250 ml) plain, fat-free yoghurt
1 tsp (5ml) cornflour (Maizena)
Serves 2 – 4
1. Heat half the stock in a deep pan, pot or wok. When bubbling, add onion and cook for 2 minutes.
2. Stir in ginger, garlic and curry paste and cook for 2-3 minutes.
3. Add carrots and courgettes and stir well.
4. Add remaining stock and chutney or jam and sauté for 5 minutes.
5. Toss in chicken strips and beans and cook for 10 minutes.
6. Mix yoghurt with cornflour and stir into curry.
7. Cook for 5 minutes until chicken is tender but still moist, the sauce has thickened and the beans are cooked but still crunchy.
8. Serve with a sambal of chopped tomato, onion, cucumber and coriander.
Delicious things to add: Serve curry with brown basmati rice flavoured with cardamom pods, star anise or curry leaves.
Other good things to add to the curry include chopped tomatoes, cubed aubergine, cubed and cooked butternut, drained canned chickpeas or butterbeans or frozen peas.
Cook’s note: Cooking with fat-free yoghurt requires stirring in a teaspoon of cornflour to stabilise so it doesn’t curdle.
‘I eat and drink for living, so how bad can it be?! As long as you don’t take yourself or food too seriously you’ll always have fun – and that, I think, is what life is all about.’ – Justine Drake
CITRUS AND CORIANDER ROASTED YELLOWTAIL
4 thick yellowtail steaks
1 Tbsp (15ml) olive oil
juice of 1 lemon
2 Tbsp coriander, chopped
1 lemon, very thinly sliced
1 orange, very thinly sliced
1. Preheat oven to 200°C.
2. Mix olive oil, lemon juice, coriander and seasoning together and rub over fish.
3. Place 4 overlapping citrus slices over each fish steak – 2 lemon slices and 2 orange slices.
4. Place steaks in a roasting pan and bake for about 10-15 minutes, depending on thickness of fish. If it all looks a bit pale, pop fish under a pre-heated grill to brown.
Cook’s notes: Any sustainable fish can be used for this fresh lemon-flavoured dish, but yellowtail works particularly well.
Make sure all fish you eat is SASSI approved. SASSI is a sustainable seafood initiative that prevents over fishing of endangered fish species and ensures fair fish farming.