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Delightful food adventures

Disney Channel’s award-winning cooking adventure show Cookabout returned to screens recently. The show is locally produced and features young contestants cooking various locally farmed ingredients while visiting orchards and food centres in the country. The show’s consultant chef Christine Capendale crafted these recipes which feature on the show – all of which are simple and absolutely delicious.



North African chicken with squash and couscous

Ingredients:

4 chicken thighs

20ml olive oil

200g butternut, peeled and cubed

Salt and pepper for seasoning

1 small onion, chopped

1 garlic clove, crushed

2.5ml ground cinnamon

2.5ml paprika

2.5ml cumin seeds

1ml turmeric

200ml chopped, tinned tomatoes

Zest of 1 lime

5ml honey

5ml harissa paste (or add chilli to taste)

60g dried, chopped apricots

250ml chicken stock

10ml lime juice

10ml mint, chopped

120ml plain low fat yoghurt

Fresh coriander for serving

200ml couscous


Method:

Preheat the oven to 200°C. Season the chicken with some salt and pepper, then drizzle with a small amount of olive oil and place on a baking tray. Bake for about 35 minutes until golden brown and cooked.

At the same time, place the butternut cubes on a baking tray, season with a bit of salt and drizzle with a small amount of olive oil. Roast in the oven for about 20 minutes until cooked and lightly browned.

Heat the rest of the olive oil in a saucepan on medium heat and add the onion, garlic and the spices. Cook for a few minutes until the onion is cooked and translucent. Add the tomatoes, lime zest, honey, harissa and the chicken stock and simmer the sauce for about 10 minutes on low heat. Add chopped apricots to the cooked sauce.

In a small bowl, mix together the mint, yoghurt and the lime juice. Add a pinch of salt and black pepper and keep aside.

For the couscous bring 250ml water to a boil in a small saucepan. Add the couscous and 1ml salt and stir into the boiling water. Add 10ml olive oil and cover the saucepan immediately with the lid. Leave it to stand until it is ready to serve. Fluff it with a fork before serving. Add the roasted chicken and butternut to the sauce and cook for about 5 minutes on low heat. Add a little liquid if necessary. Serve the chicken with the couscous and sprinkle with the coriander. Serve the minted yoghurt on the side.



Mediterranean baked fish with tomato and fennel

Ingredients:

15ml olive oil

1 garlic clove, crushed

1 small fennel bulb, thinly sliced (keep the fronds for garnish)

2.5ml fennel seeds

2.5ml cumin seeds

15ml tomato paste

250ml chopped tomato (use tinned tomato)

150ml chicken or fish stock

15ml honey

Zest of 1 small lemon

A few sprigs of thyme

300g kingklip or any other firm fish, cut into chunks

80g feta cheese, cubed

15g butter

5ml lemon juice

Pinch of chilli flakes

Salt and black pepper for seasoning


Method:

Preheat the oven to 200°C. Heat the olive oil in a small saucepan on medium heat and add the garlic, sliced fennel, fennel seeds and cumin seeds. Cook for a few minutes until soft. Add the tomato paste, chopped tomato, stock,

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