HEALTHY MEALS

Recipe by : chef ssentongo

* Grilled chicken breast with mashed potatoes and a fresh salad.

Here’s the recipe:

Ingredients

• 2 chicken breasts
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• Salt & pepper to taste
• 2 tbsp chopped parsley (for garnish)
• 4 potatoes, peeled & cubed (for mash)
• 1/4 cup milk or cream
• 2 tbsp butter
• Mixed greens & tomato wedges (for salad)
• Olive oil & vinegar dressing (optional)

Method

1. Chicken: Rub breasts with olive oil, garlic powder, paprika, salt & pepper. Grill on medium heat 6–8 min each side, until charred & cooked through. Sprinkle parsley on top.
2. Mashed potatoes: Boil potatoes until soft, drain. Mash with butter, milk, salt & pepper until creamy.
3. Salad: Toss greens & tomatoes with olive oil, vinegar, salt & pepper (or your favorite dressing).

Serve the grilled chicken with the mash and salad on the side, just like in the photo.

Want the exact marinade measurements or a sauce recipe?

* A BRAISED LAMB SHANK SERVED WITH CREAMY MASHED POTATOES , GLAZED CARROTS , and a RICH RED ‑WINE REDUCTION SAUCE.

Here’s a concise recipe to recreate it:

Ingredients (serves 2)

• 2 lamb shanks
• 2 tbsp olive oil
• 1 onion, chopped
• 2 carrots (one for sauce, one for serving)
• 2 garlic cloves, minced
• 1 cup red wine
• 2 cups beef or vegetable stock
• 2 tbsp tomato paste
• 4 potatoes, peeled & cubed
• 50ml cream
• Butter (for mash & carrots)
• Fresh herbs (rosemary, thyme, microgreens for garnish)
• Salt & pepper

Method

1. Season lamb shanks with salt & pepper. Sear in olive oil on high heat until browned all over. Remove & set aside.
2. Sauté onion, garlic, and chopped carrot in the same pot for 3‑4 min. Add tomato paste, stir 1 min.
3. Deglaze with red wine, simmer 2‑3 min to reduce slightly. Add stock, return lamb, cover, and braise in a 160 °C (320 °F) oven for 2.5–3 h, until tender.
4. Mashed potatoes: boil potatoes until soft, mash with butter, cream, salt & pepper to a smooth purée.
5. Carrots: glaze baby carrots in butter & a pinch of sugar until caramelized; garnish with microgreens.
6. Sauce: strain braising liquid, reduce to a glossy jus. Spoon over lamb.
7. Plate: place a dollop of mash, top with lamb shank, add glazed carrots, drizzle sauce, and finish with fresh herbs.

Do you want tips on perfecting the braising time or suggestions for side variations? 🍴

* GRILLED CHICKEN ‑AVOCADO RICE STACK WITH TERIYAKI GLAZE.

Here’s a simple recipe to recreate it:

1. Ingredients (serves 2):
   • 2 chicken breasts, sliced thin
   • 2 cups cooked white rice
   • 1 avocado, sliced
   • 2 tbsp soy sauce
   • 1 tbsp honey
   • 1 tbsp sesame oil
   • 1 tsp grated ginger
   • Sesame seeds & chopped green onions for garnish
2. Sauce: Mix soy sauce, honey, sesame oil, and ginger. Simmer 2‑3 min until slightly thickened.
3. Cook chicken: Pan‑sear chicken slices in a bit of oil until done, then pour half the sauce over them to glaze.
4. Assemble:
   • Layer rice at the bottom of a mold or ring.
   • Add avocado slices on the rice.
   • Top with glazed chicken pieces.
   • Drizzle remaining sauce over the stack.
5. Finish: Sprinkle sesame seeds and green onions on top.

Want me to tweak the recipe for a specific flavor profile or give you a step‑by‑step video link?

* Here’s The Classic Steak With Onion Gravy , Rice & Veggies Recipe :

Ingredients

• 2 beef steaks (about 200 g each)
• 1 large onion, thinly sliced
• 2 tbsp butter
• 2 tbsp flour
• 2 cups beef broth
• 1 tsp Worcestershire sauce
• Salt & pepper, to taste
• Fresh parsley, chopped (for garnish)
• 1 cup rice
• Mixed veggies (broccoli, carrots, red pepper)
• Olive oil

Method

1. Season the steaks with salt & pepper.
2. Sear them in a hot pan with a little oil, 3–4 min each side for medium‑rare. Set aside.
3. In the same pan, melt 1 tbsp butter, add sliced onion & sauté until soft.
4. Sprinkle flour over onions, stir for 1 min.
5. Gradly whisk in beef broth & Worcestershire sauce. Simmer 5 min to thicken into gravy.
6. Add remaining butter, adjust seasoning.
7. Cook rice according to packet (usually 1:2 rice‑water, boil then simmer 15 min).
8. Steam or sauté veggies in olive oil until tender‑crisp.
9. Plate steak with onion gravy, rice mound, and veggies. Sprinkle parsley on top.

Want the exact cooking times for the steak depending on thickness, or tips for making the gravy extra rich?

* A MIXED GRILL PLATTER .

To recreate this dish, follow these basic steps for each component:

1. Grilled chicken: marinate chicken pieces in a mix of garlic, paprika, lemon juice, and oil; grill over medium‑high heat 6–8 min per side until charred and cooked through.
2. Steak: season a thick steak with salt, pepper, and your favorite steak rub; sear on high heat 3–4 min per side for medium‑rare, then rest.
3. Ribs: coat ribs in BBQ sauce mixed with brown sugar and spices; slow‑cook or grill 1–1.5 hrs, basting occasionally.
4. Potato wedges: toss potatoes with olive oil, paprika, and salt; bake at 200 °C for 25–30 min, turning halfway.
5. French fries: cut potatoes into sticks, fry in hot oil (180 °C) twice (first for softening, second for crisping).
6. Salad: combine lettuce, tomato, cucumber, onion; dress with olive oil, vinegar, salt, and pepper.
7. Sauces: serve a white garlic aioli (mayonnaise, garlic, lemon juice) and a red chili sauce (tomato paste, chili, spices).

Do you want detailed measurements for the marinades or specific cooking times for each item?

* AN AVOCADO TOMATO SALAD.

Here’s the basic recipe:

1. Ingredients
   • 2 ripe avocados, sliced
   • 2 cups cherry tomatoes, halved
   • ½ red onion, thinly sliced
   • Fresh herbs (parsley or basil), chopped
   • Olive oil
   • Lemon juice or vinegar
   • Salt, black pepper, and seasoning of choice
2. Dressing
   • Mix 3 tbsp olive oil with 1 tbsp lemon juice (or vinegar).
   • Add salt, pepper, and a pinch of herbs.
3. Assembly
   • Combine avocado, tomato, onion, and herbs in a bowl.
   • Toss with the dressing.
   • Sprinkle extra pepper and herbs on top.

Want the exact measurements or a variation for a Ugandan twist?