HEALTHY MEALS

Recipe by : chef ssentongo

* > >YAKITORI SKEWERS WITH TARE GLAZE – 25 min total

Japanese grilled skewers with sweet-savory glaze.

Ingredients – 4 servings
Skewers

• 500g chicken thigh, cubed, 2 leeks/spring onions chunked
• Salt, pepper. Soak wooden skewers 15 min

Tare Glaze

• 4 tbsp soy sauce, 2 tbsp mirin/rice wine
• 2 tbsp sake, 2 tbsp sugar, 1 tsp honey

Method – 3 Steps

1. Skewer + Season: Thread chicken + leek alternating on skewers. Light salt + pepper.
2. Grill: Hot grill/charcoal 3-4 min/side. Turn to get char marks. Don’t overcook.
3. Glaze: Simmer soy + mirin + sake + sugar 5 min till syrupy. Brush on skewers while grilling last 2 min. Brush again before serving. Serve with rice.

3 Keys

1. Hot grill: Flames = char flavor. Medium-high heat, not low.
2. Don’t skip soaking skewers: Stops them burning on fire.
3. Brush last: Tare has sugar. Brush too early = burns. Last 2 min = glossy coat.

Juba swap: No mirin/sake? Use 2 tbsp soy + 1 tbsp vinegar + 1 tbsp sugar.
No grill? Grill pan or air fryer 200°C 12 min, brush glaze halfway.

Serve with rice + cucumber salad like photo.

Want chicken heart version or veggie yakitori?

* > > CRISPY DUCK LEG CONFIT – 3 hrs total, mostly hands-off

Rich, fall-off-the-bone duck with crackling skin.

Ingredients – 2 servings

• 2 duck legs/thighs, 1 tbsp coarse salt
• 1 tsp black pepper, 4 garlic cloves smashed
• 2 sprigs thyme/rosemary, 1 bay leaf
• Duck fat or oil, 1 cup

Method – 3 Steps

1. Cure: Rub legs with salt + pepper. Add garlic + herbs. Fridge 4 hrs or overnight. Pat dry, scrape off cure.
2. Slow cook: Submerge legs in duck fat/oil in oven-safe pot. 120°C oven 2.5-3 hrs till meat pulls from bone. Meat stays super tender.
3. Crisp skin: Lift legs out, pat dry. Hot pan/220°C oven 5-7 min skin-side down till golden + crispy. Garnish thyme like photo.

3 Keys

1. Low + slow: 120°C is key. High heat = tough meat. Low = confit texture.
2. Fully submerged: Fat keeps meat moist. Use oil if no duck fat.
3. Crisp at end: Cooking makes it tender. Separate sear gives crispy skin.

Juba swap: No duck? Use goat legs or chicken thighs. Same time, less fat needed.
No oven? Slow cooker on low 6 hrs, then pan-sear skin.

Serve with potatoes, greens, or simple salad.

Want faster 1-hr version with just roasting?

* > > HONEY GARLIC GLAZED SALMON – 20 min total

Pan-seared salmon with sweet-savory glaze. Like your photo with lemon + basil.

Ingredients – 2 servings
Salmon

• 2 salmon fillets, 180g each, skin on
• Salt, pepper, 1 tbsp oil

Glaze

• 2 tbsp honey, 2 tbsp soy sauce
• 1 tbsp lemon juice, 1 tsp garlic minced
• 1/2 tsp chili flakes, basil for garnish

Sides

• Lemon wedges, broccoli florets, cherry tomatoes

Method – 4 Steps

1. Season: Pat salmon dry. Salt + pepper both sides. Dry = better sear.
2. Sear: Hot pan + oil 4 min skin-side down till crispy. Flip, cook 2 min more. Remove salmon.
3. Glaze: Same pan, lower heat. Add honey + soy + lemon + garlic + chili. Simmer 1 min till thick. Return salmon, spoon glaze over 1 min.
4. Plate: Salmon on plate, drizzle extra glaze. Add lemon + broccoli + tomatoes + basil like photo.

3 Keys

1. Hot pan, cold fish: Straight from fridge to hot pan = crispy skin.
2. Don’t move it: Let skin sear 4 min undisturbed or it sticks/tears.
3. Glaze at end: Sugar burns fast. Add honey after salmon is mostly cooked.

Juba swap: No salmon? Use tilapia or catfish. Cook 3 min/side.
No soy? Use 1 tbsp oyster sauce + pinch salt.

Serve with rice or just veg like in photo.

Want oven-baked version at 200°C?

* > > COQ AU VIN / FRENCH CHICKEN IN WINE – 1 hr 15 min total

Tender chicken leg braised in rich wine sauce with mushrooms + pearl onions. Served on toasted bread like your photo.

Ingredients – 4 servings
Chicken

• 4 chicken legs/thighs, salt + pepper
• 2 tbsp oil, 100g bacon diced

Stew

• 1 cup red wine, 1 cup chicken stock
• 1 onion sliced, 2 carrots chunked, 2 garlic cloves
• 200g mushrooms halved, 1 cup pearl onions
• 1 tbsp tomato paste, 1 tsp thyme, 1 bay leaf
• 1 tbsp butter + 1 tbsp flour, parsley for garnish
• Toasted bread slices for base

Method – 4 Steps

1. Sear: Season chicken. Brown in oil 4 min/side. Remove. Cook bacon till crisp, remove.
2. Sauté veg: Same pot, cook onion + carrot 3 min. Add garlic + tomato paste 1 min. Add mushrooms + pearl onions.
3. Braise: Return chicken + bacon. Pour wine + stock, add thyme + bay leaf. Simmer covered 45 min low heat till chicken falls off bone.
4. Thicken + Plate: Mix butter + flour, whisk into sauce 5 min till thick. Place toasted bread in bowl, top with chicken + sauce + veg. Garnish parsley.

3 Keys

1. Brown well: Dark sear on chicken = deeper flavor + color.
2. Low simmer: Boiling = tough meat. Gentle bubbles for 45 min = tender.
3. Thicken last: Butter-flour mix at end gives glossy sauce without lumps.

Juba swap: No wine? Use 2 cups stock + 1 tbsp vinegar + 1 tsp sugar.
No pearl onions? Use regular onion chunks.

Classic with mashed potato or bread like photo.

Want pressure cooker 25-min version?