HEALTHY MEALS

Recipe by : chef ssentongo

> > This is a Mixed Grill Platter — grilled chicken, cheeseburger, veggie rice, roasted veg, fries, and salad all on one board. It’s meant for sharing and hits all the bases: protein, carbs, veg, and sauces.

Mixed Grill Platter with Chicken, Burger & Sides
Serves 3-4 | Time: 45 min

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1. Ingredients

For the Grilled Chicken

• 2 chicken breasts, ∼400g
• 1 tbsp olive oil
• 1 tsp paprika
• ½ tsp garlic powder
• ½ tsp salt
• ¼ tsp pepper
• 1 tsp lemon juice

For the Burger

• 400g ground beef, 80/20 fat ratio
• Salt + pepper
• 2 slices cheddar cheese
• 2 sesame burger buns
• Lettuce, tomato, red onion, pickles for topping
• 2 tbsp mayo or burger sauce

For the Sides

• 2 cups cooked rice with mixed veg: peas, corn, carrot
• 400g potatoes, cut into fries
• 1 zucchini, ½ red pepper, ½ yellow pepper, ½ red onion, sliced for grilling
• 1 cup broccoli florets
• 1 cup cherry tomatoes on the vine

For the Salad

• 2 cups mixed lettuce
• 1 tomato, sliced
• ½ cucumber, sliced
• ½ red onion, sliced
• 6 olives

For the Sauces

• Ketchup
• Garlic mayo: 3 tbsp mayo + 1 garlic clove, minced + parsley
• Pesto or chimichurri
• Spicy mayo: 3 tbsp mayo + 1 tbsp sriracha

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2. Method

1. Prep chicken: Mix olive oil, paprika, garlic powder, salt, pepper, lemon juice. Coat chicken and marinate 15 min. Grill or pan-sear 5-6 min per side until charred and cooked through. Rest, then garnish with parsley.

2. Make burgers: Form beef into 2 patties, season with salt and pepper. Grill 3-4 min per side, add cheese in the last 1 min to melt. Toast buns and assemble with lettuce, tomato, onion, and sauce.

3. Cook fries: Soak cut potatoes 15 min, drain and dry. Fry at 160°C for 4 min, drain, then fry at 190°C for 2-3 min until golden. Salt immediately.

4. Grill veg: Toss zucchini, peppers, onion, broccoli, and cherry tomatoes with oil, salt, pepper. Grill or roast at 220°C for 10-12 min until charred.

5. Cook rice: Cook rice with a handful of mixed veg and a pinch of salt. Fluff and top with fried onions or parsley if you have it.

6. Toss salad: Mix lettuce, tomato, cucumber, onion, olives. Keep it simple with oil, lemon juice, salt.

7. Plate: Arrange everything on a large wooden board like the photo. Put sauces in small bowls. Garnish with parsley, lime wedges, and chili for color.

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3. Tips for the Photo Look

• Grill marks: Get your pan or grill screaming hot and don’t move the chicken/veg for the first 3 min.
• Height: Stack the burger tall and lean the chicken breast against the fries and veg.
• Color contrast: Use red, yellow, and green veg so the board looks vibrant.
• Steam effect: Serve chicken and burger hot so you get that steam shot if you’re photographing it.

4. Key Notes

Timing: Start with rice and fries since they hold well. Cook chicken, veg, and burger last so they’re hot.
Beef ratio: 80/20 beef gives juicy burgers without falling apart.
Sauce variety: The mix of creamy, spicy, and herby sauces lets everyone customize.

5. Why This Works
You get smoky grilled chicken, juicy burger, crispy fries, fresh salad, and charred veg all together. It’s balanced and feels like a feast without needing one complex dish.

Total active time: 30 min. Works great for a weekend meal or when you have guests.

Want a chicken-only version to make it simpler, or a spice rub to make the chicken more like peri-peri?

> > This is a Crispy Fried Chicken & Loaded Crinkle Fries Platter with a creamy spicy sauce and a fruit milkshake on the side. It’s got that fast-food-meets-home-cooked vibe.

Crispy Fried Chicken & Loaded Crinkle Fries
Serves 2 | Time: 35 min

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1. Ingredients

For the Fried Chicken

• 2 chicken drumsticks or thighs, bone-in skin-on
• 1 tsp salt
• ½ tsp garlic powder
• ½ tsp paprika
• ¼ tsp black pepper
• 1 cup buttermilk
• 1 cup all-purpose flour
• ½ cup cornstarch
• 1 tsp baking powder
• Oil for frying

For the Crinkle Fries

• 3 large potatoes, cut into crinkle fries
• 1 tsp salt
• Oil for frying
• 1 tbsp cheese powder or grated parmesan for coating

For the Loaded Fries Topping

• 3 tbsp mayo
• 1 tbsp sriracha or chili sauce
• 1 tbsp ketchup
• 1 tbsp lime juice
• 2 tbsp sour cream or Greek yogurt
• 1 spring onion, sliced
• Pinch parsley

For the Drink – looks like strawberry or peach milkshake

• 1 cup milk
• ½ cup frozen strawberry or peach
• 1 tbsp sugar or honey
• Ice

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2. Method

1. Marinate chicken: Mix chicken with salt, garlic powder, paprika, pepper, and buttermilk. Marinate 20 min. This tenderizes and helps the coating stick.

2. Make dredge: Mix flour, cornstarch, baking powder, and a pinch of salt. The cornstarch is key for extra crispiness.

3. Fry chicken: Heat oil to 170°C. Dredge chicken in flour mix, pressing it on for craggy bits. Fry 8-10 min until deep golden and cooked through. Drain on paper towel.

4. Cook fries: Soak crinkle-cut potatoes 15 min, drain and dry well. Fry at 160°C for 4 min, drain, then fry again at 190°C for 2-3 min until golden. Toss with salt and cheese powder while hot.

5. Make sauce: Whisk mayo, sriracha, ketchup, and lime juice. It should be creamy with a sweet-spicy kick.

6. Assemble: Pile fries on a tray. Drizzle with sauce, add a dollop of sour cream, and sprinkle spring onion and parsley. Serve chicken alongside with lime wedges.

7. Make milkshake: Blend milk, frozen fruit, sugar, and ice until smooth. Top with fruit powder and mint like in the photo.

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3. Tips for the Photo Look

• Double fry: Both chicken and fries get crispier with a 2-stage fry. Don’t skip the rest between fries.
• Loaded fries: Sauce goes on just before serving so fries stay crispy underneath.
• Color: The orange tone comes from cheese powder on fries and peach/strawberry in the shake.
• Garnish: Lime wedges and spring onion make it pop visually.

4. Key Notes

No buttermilk? Mix 1 cup milk + 1 tbsp lemon juice, let sit 5 min.
Air fryer option: Spray chicken and fries with oil, air fry at 200°C for 18-22 min, flipping halfway.
Spice level: Adjust sriracha in the sauce to taste. It’s meant to be mild-medium.

5. Why This Works
The buttermilk + cornstarch dredge gives you shatteringly crispy chicken. The loaded fries add creamy, tangy contrast, and the milkshake cools everything down.

Total active time: 20 min. Rest is frying time.

Want a spicy Korean-style fried chicken version instead, or a baked version if you want to skip deep frying?

> > This is Pan-Seared Fish Steak with Lemon Herb Butter Sauce — likely salmon or sea bass steak, with a golden crust and a bright, buttery sauce.

Grilled Fish Steak with Lemon Herb Butter
Serves 2 | Time: 15 min

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1. Ingredients

For the Fish

• 2 fish steaks, 180-220g each — salmon, sea bass, or cod work well
• 1 tsp salt
• ½ tsp black pepper
• 1 tsp dried oregano or mixed herbs
• ½ tsp garlic powder
• 1 tbsp olive oil

For the Lemon Herb Butter Sauce

• 2 tbsp butter
• 1 garlic clove, minced
• Juice of ½ lemon + 2 lemon wedges for serving
• 1 tbsp chopped parsley or cilantro
• 1 tsp honey or pinch of sugar, optional for balance
• Pinch chili flakes, optional

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2. Method

1. Prep the fish: Pat fish steaks very dry. Score the skin lightly 2-3 times if it has skin. Rub with salt, pepper, oregano, and garlic powder. Let sit 10 min.

2. Sear: Heat a heavy pan or grill pan until hot. Add olive oil, then add fish. Sear 3-4 min per side until golden with grill marks and just cooked through. Fish should flake easily with a fork.

3. Make sauce: In the same pan, reduce heat to low. Add butter and garlic, cook 30 sec until fragrant. Stir in lemon juice, honey, and parsley. Spoon sauce over the fish for 1 min to coat.

4. Plate: Place fish on a plate. Spoon extra sauce over the top. Garnish with fresh parsley/cilantro and lemon wedges.

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3. Tips for the Photo Look

• Dry fish: Pat it dry before seasoning. Moisture stops you getting that golden crust.
• Hot pan: The pan needs to be hot before the fish goes in to get the sear and prevent sticking.
• Don’t overcook: Fish steaks cook fast. Pull when the center is just opaque.
• Fresh herbs + lemon: Add them at the end so they stay bright green and fresh.

4. Key Notes

Fish type: Salmon gives you the rich, pink look in the photo. White fish like cod or sea bass works too — just reduce cook time slightly.
Scoring: Light slashes help the fish cook evenly and let the seasoning sink in.
Sauce balance: The honey cuts the lemon’s acidity. Skip it if you want it more tart.

5. Why This Works
The high heat gives you a flavorful crust, while the quick butter-lemon sauce adds richness and brightness without overpowering the fish. It’s simple, fast, and feels restaurant-level.

Total active time: 12 min. Serve with roasted veg, rice, or a simple salad.

Want a baked version for less oil, or a spicy version with chili-garlic butter?