Dinner
Chilli con Udo
INGREDIENTS
Serves 4
2 19 oz cans of red kidney beans, drained
1 Large onion, diced (approx 2 cups)
1 Yellow pepper, diced (approx 1 cup)
4 cloves Garlic, minced
1 28 oz can of tomatoes, chopped (with liquid)
2 Tbsp Tomato puree
1 1/2 Tbsp Chili powder
1 tsp Ground cumin
1/2 tsp Dried oregano
1/4 tsp Cayenne (adjust to taste)
1 tsp Salt
1/4 cup coconut oil (or Udo’s Flaxseed Oil™)
Sea Salt and pepper to taste
METHOD
- In a large pot, add all ingredients except oil.
- Mix ingredients, cover and simmer for 2 hours, stirring occasionally.
- Add oil and season to taste.
Note: Red kidney beans are amongst the highest sources of fibre within our food choices.
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Biryani-style baked chicken and rice
INGREDIENTS
Serves 4
2 tbsp coconut oil
8 bone-in chicken thighs, with skin
2 large onions, finely chopped
3 garlic cloves, sliced
2 tsp garam masala
1 tsp ground ginger
1 green chilli, finely sliced
300g brown basmati rice
650ml chicken stock, hot (increase to insure brown rice swimming in rice)
200g frozen mixed green vegs (or frozen peas + cauliflower florets on top to steam)
1 red pepper, thinly sliced (place on top to steam)
2 tbsp chopped fresh coriander
METHOD
- Preheat the oven to 190°C/fan170°C/Gas 5. Heat the oil in a large roasting tin on the hob. Add the chicken and fry over a high heat until golden brown all over. Remove and set aside.
- Add the onion and cook gently for 6-8 minutes. Stir in the garlic, garam masala, ginger and chilli. Stir in the rice and cook for 1 minute. Top with the chicken and pour over the stock.
- Cover with foil and bake for ~45 minutes, until the rice has nearly absorbed all of the stock. Add a dash of hot water if the rice looks dry. Uncover and stir in the frozen vegetables. Re-cover and bake for 8-10 minutes, until everything is cooked. Scatter with coriander to serve.

One-pot Moroccan chicken
INGREDIENTS
Serves 4
4 skinless chicken breast
1 tsp ground cumin
1 tbsp olive oil
1 onion, finely sliced
400g can cherry tomatos
2 tbsp harissa paste (e.g. Belazu Rose Harissa)
1 tbsp clear honey
2 medium courgettes, thickly sliced
400g can chickpea, drained and rinsed
METHOD
- Season the chicken breasts all over with the cumin and lots of ground black pepper.
- Heat the oil in a large non-stick frying pan and cook the chicken with the onion for 4 mins.
- Turn the chicken over and cook for a further 3 mins. Stir the onions around the chicken regularly as they cook.
- Tip the tomatoes and 250ml water into the pan and stir in the harissa, honey, courgettes and chickpeas.
- Bring to a gentle simmer and cook for 15 mins until the chicken is tender and the sauce has thickened slightly.

Red Lentil Curry (from Patrick Holford)
INGREDIENTS
Serves 4
310g red lentils, rinsed and drained
1 medium onion, chopped
4 garlic cloves, chopped
Handful of fresh coriander, chopped
4 tsp vegetable bouillon powder
400g can tomatoes
1 heaped tsp curry powder
METHOD
- Put the lentils in a pan with 600ml water, onion, garlic and bouillon powder. Bring to the boil and simmer for 10 mins.
- Add the tomatoes and curry powder, and stir well. Cover and simmer for another 20 mins, stirring occasionally to ensure it does not stick to the pan.
- If it starts to get too thick, add a little water or if it seems too watery, leave uncovered. Lentils should form a porridge-like consistency.
- Serve in warm bowls with some chopped coriander and a salad on the side.
