COOKING RECIPES

Recipe by : chef ssentongo

* > THAT’S A CRISPY ROASTED CHICKEN DRUMSTICK WITH RED WINE-BERRY GLAZE 🍗
Glossy skin, juicy meat, and that thick dark red sauce with rosemary + cherry tomatoes.

Recipe – 4 servings
Total time: 50 min

Ingredients

For the Chicken:

• 4 chicken drumsticks
• 1 tbsp olive oil
• 1 tsp salt + 1/2 tsp black pepper
• 1 tsp garlic powder + 1 tsp paprika
• 1/2 tsp dried rosemary

For the Red Berry-Wine Glaze:

• 1/2 cup red wine OR 100% grape juice
• 1/4 cup chicken broth
• 2 tbsp balsamic vinegar
• 2 tbsp brown sugar or honey
• 1 tbsp tomato paste
• 1 garlic clove minced
• 1 tsp fresh rosemary chopped
• 1 tbsp cold butter
• Salt + pepper to taste

For Plating:

• Handful arugula or salad greens
• 8-10 cherry tomatoes
• Fresh rosemary sprigs

Method

1. Roast the Drumsticks

1. Preheat oven to 220°C / 425°F. Pat drumsticks very dry with paper towel – this = crispy skin.
2. Rub with olive oil, salt, pepper, garlic powder, paprika, and rosemary.
3. Place on a rack over a baking tray. Roast 35-40 min, flipping once.
4. Broil 2 min at the end for extra golden, crispy skin.

2. Make the Glaze

1. While chicken roasts, add wine, broth, balsamic, sugar, tomato paste, and garlic to a small pot.
2. Bring to a boil, then simmer on low 8-10 min till it reduces by half and coats the back of a spoon.
3. Turn off heat. Stir in cold butter + fresh rosemary. This makes it glossy like the photo. Taste and add salt + pepper.

3. Plate Like the Photo

1. Lay arugula and whole cherry tomatoes on a dark plate.
2. Place 1 hot drumstick on top.
3. Spoon the thick red glaze over the chicken and around the plate.
4. Garnish with a fresh rosemary sprig.

3 Keys for That Restaurant Look

1. Dry + Hot: Dry skin + high heat = crispy, not soggy
2. Reduce the sauce: Don’t rush it. It should be syrupy so it drips slowly
3. Butter finish: Adding butter at the end gives that shine

At your home Swaps

• No wine? Use grape juice + 1 tbsp extra vinegar
• No oven? Pan-sear drumsticks 8 min per side, then add 1/4 cup water, cover and simmer 15 min. Add glaze at the end.
• No rosemary? Use thyme or parsley

Pro tip: This glaze is also amazing on pork chops or duck. Make extra and keep it in the fridge 4 days.

Serve with garlic mash or rice to soak up that sauce.

Want me to give you an air-fryer version or a honey-soy glaze version too?

* > LOADED VEGGIE + MUSHROOM OMELETTE 🍳
Fluffy, golden, and stuffed with mushrooms, peppers, spinach + cheese.  Perfect with fruit and juice.

Recipe – 2 servings / 2 omelettes
Time: 15 min

Ingredients

For the Filling:

• 1 tbsp olive oil or butter
• 100g mushrooms sliced
• 1/4 cup bell pepper diced – red + yellow looks great
• 1/4 cup onion diced
• 1 cup fresh spinach chopped
• 1/4 cup cherry tomatoes diced
• 1/3 cup shredded cheese – mozzarella or cheddar
• Salt + pepper + pinch garlic powder

For the Omelette:

• 4 large eggs
• 2 tbsp milk or water
• 1 tbsp butter
• Salt + pepper
• Garnish: 1 tomato slice + fresh basil leaf

Method

1. Cook the Filling

1. Heat 1 tbsp oil in a pan on medium-high. Add mushrooms first. Sauté 3 min till golden.
2. Add onion + bell pepper. Cook 2 min.
3. Add spinach + tomatoes. Cook 1 min till spinach wilts. Season with salt, pepper, garlic powder.
4. Remove filling to a bowl. Wipe pan clean.

2. Make the Omelette

1. Whisk 2 eggs + 1 tbsp milk + pinch salt + pepper till foamy.
2. Heat 1/2 tbsp butter in non-stick pan on medium-low. Pour in eggs. Tilt pan so it covers evenly.
3. As edges set, gently lift and let uncooked egg run underneath. Cook 2-3 min till almost set but still slightly soft on top.
4. Fill: Add half the veggie filling + cheese to one side.
5. Fold: Gently fold the other half over. Cook 30 sec more to melt cheese.
6. Slide onto plate.

3. Plate Like the Photo
Top with a tomato slice + basil leaf. Serve with fruit and orange juice on the side.

3 Keys for That Perfect Omelette

1. Low-medium heat: Keeps it fluffy and pale yellow, not brown
2. Don’t overfill: Too much filling will tear it. 1/2 cup per omelette max
3. Wet eggs: Adding milk/water makes it tender. Take it off heat while center is still a little soft

Swaps

• No mushrooms? Use cabbage or extra bell pepper
• No cheese? Add a spoon of cream or skip it
• Protein boost: Add diced ham, leftover chicken, or beans to the filling
• Spicy: Add chili flakes or green pepper

Pro tip: Prep the filling ahead and keep in fridge. Morning cooking is just eggs + fill + fold = 5 min.

Want the make-ahead breakfast version you can bake in a muffin tin, or a 3-egg protein omelette?

* > 7-DAY WEEKLY DINNER MENU + FULL RECIPES 🍽️
All dishes are 30-45 min and use overlapping ingredients so shopping is easy.

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MONDAY: Garlic Butter Chicken + Rice + Green Beans
Ingredients: 4 chicken thighs, 2 tbsp butter, 3 garlic cloves, 1 cup rice, 300g green beans, salt, pepper, parsley

1. Chicken: Season thighs with salt + pepper. Sear in 1 tbsp butter 6 min per side. Add 1 tbsp butter + 2 garlic cloves. Baste 2 min. Rest.
2. Rice: Boil 1 cup rice in 2 cups water + pinch salt 15 min. Fluff with 1 tsp butter.
3. Beans: Blanch beans 2 min. Sauté in pan with 1 tbsp butter + 1 garlic clove + salt. 3 min.
   Serve together with parsley on top.

TUESDAY: Chicken Chow Mein – 20 min
Ingredients: 200g noodles, 200g chicken sliced, 1 cup cabbage, 1 carrot, 1/2 bell pepper, 3 tbsp soy sauce, 1 tbsp oyster sauce, 2 garlic cloves, ginger

1. Sauce: Mix soy, oyster sauce, 1 tsp sugar, 2 tbsp water.
2. Stir fry: High heat. Cook chicken 3 min. Remove. Stir fry garlic, ginger, veggies 2 min.
3. Toss: Add boiled noodles + chicken + sauce. Toss 2 min till smoky. Top with spring onions.

WEDNESDAY: Pan-Seared Salmon + Garlic Mash + Lemon Butter Sauce
Ingredients: 2 salmon fillets, 3 potatoes, 2 tbsp butter, 1/4 cup milk, 1 lemon, 2 tbsp cream, dill, parsley

1. Mash: Boil potatoes 15 min. Mash with butter, warm milk, salt, pepper, parsley.
2. Salmon: Season with salt, pepper, paprika. Sear skin-side 4 min, flip 3 min. Add lemon slice + dill.
3. Sauce: In same pan melt 2 tbsp butter + 1 garlic clove. Add 2 tbsp lemon juice + 2 tbsp cream. Simmer 1 min. Add parsley.
   Plate: Mash base, salmon on top, sauce around.

THURSDAY: Meatballs in Tomato Sauce + Spaghetti
Ingredients: 500g ground beef, 1 egg, 1/4 cup breadcrumbs, 1 can crushed tomatoes, 1 onion, 2 garlic cloves, 200g spaghetti

1. Meatballs: Mix beef + egg + breadcrumbs + salt + pepper + parsley. Roll 20 balls. Sear 3 min. Remove.
2. Sauce: Sauté onion + garlic. Add tomatoes + 1 tsp sugar + oregano. Simmer. Add meatballs, cover 20 min.
3. Pasta: Boil spaghetti. Serve meatballs + sauce over pasta.

FRIDAY: Roast Chicken Drumsticks + Red Berry Glaze
Ingredients: 4 drumsticks, 1/2 cup grape juice, 2 tbsp balsamic, 2 tbsp honey, 1 tsp rosemary, cherry tomatoes

1. Roast: Season drumsticks. Roast 220°C for 35-40 min till crispy.
2. Glaze: Simmer grape juice + balsamic + honey + 1 tsp tomato paste + rosemary 8 min till syrupy.
3. Serve: Plate with greens + cherry tomatoes. Drizzle glaze over + rosemary sprig.

SATURDAY: Garlic Butter Green Beans + Mushrooms + Grilled Fish
Ingredients: 300g green beans, 200g mushrooms, 2 fish fillets, 3 tbsp butter, 3 garlic cloves

1. Veggies: Blanch beans. Sear mushrooms in butter till golden. Add beans + garlic + thyme. Toss 3 min.
2. Fish: Season fish. Pan-sear 4 min per side in butter. Squeeze lemon.
   Serve veggies as side with fish.

SUNDAY: Jollof Rice + Grilled Chicken
Ingredients: 2 cups rice, 1 can tomatoes, 1 red bell pepper, 1 onion, 2 tsp curry, 4 chicken drumsticks

1. Chicken: Rub chicken with salt, pepper, paprika. Grill or bake 35 min.
2. Jollof: Blend tomatoes + pepper. Fry onion. Add blend + curry + thyme. Cook 10 min. Add rice + 3 cups water. Cover and simmer 25 min on low.
   Serve with steamed veggies or coleslaw.

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SHOPPING LIST – 1 PAGE
Meat/Fish: Chicken thighs 4, Drumsticks 8, Ground beef 500g, Salmon 2 OR tilapia, Fish fillets 2
Produce: Potatoes 1kg, Rice 2kg, Noodles 200g, Spaghetti 200g, Green beans 600g, Mushrooms 200g, Cabbage, Carrots 3, Bell peppers 3, Onions 4, Garlic 1 bulb, Tomatoes canned 2, Cherry tomatoes, Lemon 2, Parsley, Dill, Rosemary
Pantry: Butter, Olive oil, Soy sauce, Oyster sauce, Balsamic, Honey, Tomato paste, Breadcrumbs, Eggs, Milk, Cream

MEAL PREP HACKS

1. Sunday: Chop all onions + garlic. Make meatballs and freeze half.
2. Double cook: Make extra rice Monday for Wednesday mash backup. Extra jollof for lunches.
3. Sauces: Make double tomato sauce + red glaze. Keeps 4 days in fridge.

Want me to turn this into a printable PDF + grocery checklist?
Or should I adjust it for 2 people, budget, or vegetarian?