Low in calories, gluten-free and endless flavour – this smoked haddock with garlic infused cauli mash needs to be on your weeknight menu.

SERVES 4 // COOKING TIME 40 min

INGREDIENTS
For the cauli mash
4 garlic cloves, unpeeled
1 head cauliflower, chopped
2 cups vegetable stock
3 tbsp milk
1 tbsp olive oil
For the fish
2 cups milk
4 smoked haddock fillets
For the salad
2 baby gem lettuce
¼ cucumber, sliced
½ cup peas, blanched
¼ red onion, sliced
3 tbsp sunflower seeds, toasted
¼ cup salad dressing of your choice
To serve
½ cup fresh parsley

METHOD
For the cauli mash
1. Heat a dry pan over medium heat and add the unpeeled garlic cloves. Dry-fry for 8–10 minutes until lightly charred on all sides. Cool slightly before peeling.
2. Place the cauliflower and stock in a pot over medium heat. Bring to the boil, cover and cook for 8 minutes or until soft. Strain, reserving ¼ cup stock.
3. Place the strained cauliflower, milk and garlic in a blender or food processor and blend until smooth, adding extra stock, 1 tbsp at a time, until you have a smooth mash. Season to taste and drizzle with olive oil.
For the fish
1. Heat milk in a deep pan over medium heat until it reaches a gentle simmer.
2. Add the haddock and simmer for 8–10 minutes, until cooked.
For the salad
1. Toss lettuce, cucumber, peas and onion together in a bowl. Top with toasted sunflower seeds and dressing.
2. Serve the fish on a bed of cauli mash and garnish with fresh parsley. Serve the salad on the side.

Recipe & styling: Kate Turner
Photography: Andreas Eiselen // HMimages.co.za

Haddock can also be enjoyed with a soft poached egg and baby spinach on wholewheat toast for a delicious and nutritious breakfast. Simply swap the smoked mackerel in this poached egg bagels recipe.

The post Smoked haddock and garlic infused cauli mash appeared first on MyKitchen.

We upgraded this comfort food classic to a version that’s not only vegetarian but also super healthy as well! We chose cauli mash because it reduces the glymaemic load of the meal as a whole, contributing to improved blood glucose control. If you want even more veggies, serve this up with a side of stir-fried green beans or roast butternut. So tuck into our lentil shepherd’s pie this meat-free Monday.

SERVES 4 // COOKING TIME 60 min

INGREDIENTS
3 tbsp olive oil
250g mushrooms, thickly sliced
2 cloves garlic, peeled
2 carrots, peeled and diced
2 leeks, trimmed and sliced
1 tsp paprika
½ tsp ground cumin
½ tsp ground coriander
2 cups red lentils
2 cups vegetable stock
400g tin chopped tomatoes
Salt and pepper
1 large cauliflower, cut into florets

METHOD
1. Preheat oven to 200°C.
2. Heat 1 tbsp oil in a pot over medium heat.
3. Add the mushrooms and fry until brown, but not soft. Remove with a slotted spoon and set aside.
4. Chop the garlic, then add it to the pot with 1 tbsp oil, carrots, leeks and spices. Reduce the heat and fry for 5 minutes, stirring occasionally.
5. Add the mushrooms, lentils, stock, and tomatoes. Bring to the boil, then reduce to low heat. Cover and simmer for 30 minutes, or until lentils are soft, but not mushy. Spoon into ramekins.
6. Bring a pot of salted water to the boil. Cook the cauliflower until tender, about 10 minutes. Drain well. Transfer to a food processor and blend with 1 tbsp oil until it forms a smooth purée. Season to taste.
7. Top the ramekins with the cauli-mash and bake for 10–15 minutes to reheat and make a nice crust.
8. Serve warm with vegetables of your choice.

The post Lentil shepherd’s pie with cauli topping appeared first on MyKitchen.

Peri-peri chicken wings are one of our favourite takeaways, but when you grab them from a fast food outlet, they aren’t always the healthiest option and can be a little pricey. So bookmark this recipe and make your own healthier and cheaper at home!

SERVES 4 // COOKING TIME 85 min

INGREDIENTS
For the peri-peri chicken wings
½ onion, peeled and roughly chopped
½ red pepper, seeded and roughly chopped
¼ cup parsley
3 cloves garlic, peeled
1–2 small red chillies
1 lemon, zest and juice
1 tbsp vegetable oil
2 tsp white-wine vinegar
1 tsp paprika
½ tsp dried origanum
Salt and black pepper
800g chicken pieces
For the cauli mash
1 cauliflower, broken into florets
2 tbsp butter
½ cup cream
½ cup milk
Salt and black pepper

METHOD
For the peri-peri chicken wings
1. Preheat oven to 180°C.
2. Place all ingredients, except the chicken, in a food processor and blend until smooth.
3. Arrange chicken in a roasting tin and pour the peri-peri sauce over. Roast for 30–35 minutes.
4. Drain any excess sauce into a small pot. Cook it until reduced.
5. Grill chicken for 10 minutes, until crispy. Pour the sauce over.
For the cauli mash
1. Pulse the cauliflower in a food processor until it resembles rice.
2. Heat the butter in a pan and fry cauli rice until tender, about 5 minutes. Add cream and milk, and cook for 3–4 minutes.
3. Blend until smooth. Season.

The post Peri-peri chicken wings with cauli mash appeared first on MyKitchen.