French recipes

Mains

Basque-Style Chicken

Serves 4
Ingredients:
  • 2 medium onions, peeled (approx. 240g)
  • 1 garlic clove
  • 2 medium bell peppers (green and red) – cored and deseeded (approx. 250g)
  • 2 medium tomatoes (approx. 220g)
  • 2 tbsp olive oil
  • 4 chicken fillets (approx. 500g)
  • ½ tsp sweet paprika
  • Fresh ground black pepper
  • Pinch salt
  • 100ml dry white wine
Method:
  1. Peel and slice the onions. Cut the garlic, the peppers into thin strips, and the tomatoes into small cubes.
  2. Heat the olive oil in a large pot; add the onions, garlic, and peppers. Cook them for 8 minutes on a medium/high heat and then remove them from the heat. Set aside.
  3. Brown the chicken fillets for a few minutes in the same pot. Add the onions, garlic, and peppers as well as the tomatoes and paprika. Season with pepper and a pinch of salt and mix. Pour in the white wine and reduce for 3 minutes over high heat, then simmer for 15 minutes covered.

Serve with rice (preferably brown rice) and seasonal vegetables (remember these provide additional nutrients to those outlined below).

Rich in Protein, B vitamins (B3, B6, B12), vitamins C, E, K, phosphorous, potassium, iron, and selenium.

Beef bourguignon

Serves 4
Ingredients:
  • 500g lean beef (visible fat removed)
  • 5 medium carrots (approx. 300g)
  • 1 onion (approx. 110g)
  • 1 garlic clove
  • 300g button mushrooms
  • 1 tbsp olive oil
  • 2 tsp of flour
  • 1 bouquet garni
  • 300ml red wine (from Bourgogne preferably)
  • 300ml beef stock (can be made with 1 beef stock pot or stock cube)
  • 150ml water
  • Fresh ground black pepper
Method:
  1. Cut the meat into pieces. Peel and slice the carrots. Peel and chop the onion and garlic clove. Brush and slice the button mushrooms.

Pressure cooker?

  1. Add the oil, beef, and onions to your pressure cooker. Leave to fry for 5 to 10 minutes.
  2. Add the flour and stir with a wooden spoon.
  3. Add the carrots, mushrooms, bouquet garni, red wine, beef stock, water, salt, pepper, and garlic, cook under pressure for 40 minutes.

Without pressure cooker:

  1. Pre-heat oven to Gas 4/180o
  2. Heat the oil in an oven-proof casserole dish; add the beef and onions, and fry for 5 to 10 minutes.
  3. Add the flour and stir with a wooden spoon.
  4. Add the carrots, mushrooms, bouquet garni, red wine, beef stock, water, pepper, and garlic, cook in the oven for 2 hours.

Serve with seasonal vegetables (remember these provide additional nutrients to those outlined below).

Rich in Protein, vitamin A, B vitamins (B2, B3, B6, B12), potassium, iron, zinc, copper, and selenium.

Ratatouille from Nice

Serves 6
Ingredients:
  • 3 sprigs of parsley
  • 4 medium tomatoes (approx. 440g)
  • 1 medium courgette – ends removed (approx. 200g)
  • 1 medium aubergine – ends removed (approx. 250g)
  • 2 medium onions, peeled (approx. 240g)
  • 1 medium bell pepper (green or red) – cored and deseeded (approx. 125g)
  • 2 tbsp olive oil
  • 2 garlic cloves
  • 2 sprigs of thyme
  • Fresh ground black pepper
  • Pinch salt
  • 100ml water
Method:
  1. Chop the parsley and slice all the vegetables into cubes or quarter rounds.
  2. Heat 2 tablespoons of oil in a large pot, add the chopped onions, let them brown for a few minutes over medium heat, then add the tomatoes and let them cook for a few minutes, stirring occasionally.
  3. Finally, put all the other vegetables and water in the pot, flavour with garlic, parsley, thyme, pepper, and a pinch of salt.
  4. Just cover with water, add a lid and simmer for 1 hour over low heat, stirring regularly. Serve hot, warm, or cold.

Rich in vitamins A, B6, C, E, and magnesium.

Dessert

Cherry Clafoutis

Serves 4
Ingredients:
  • 2 medium sized eggs
  • 5ml of vanilla extract
  • 1 pinch of salt
  • 30g wholemeal flour
  • 125ml of oat milk (unsweetened)
  • 20g of butter
  • 500g of cherries, previously pitted
Method:
  1. Pre-heat the oven (gas mark 6/180°C).
  2. Pour the eggs, vanilla extract, pinch of salt and flour into a bowl. Whisk the mixture, and then, once it is homogeneous, add the milk.
  3. Melt the butter, grease a tart mould with it and spread the cherries.
  4. Pour on the egg preparation and put it in the oven for 45-50 minutes. After baking, let the clafoutis cool down and serve in slices.

Additional tip: It is also possible to add one tablespoon of unrefined muscovado sugar over the top. This provides a nice colour and a more gourmet crust (this is not included in the nutritional breakdown).

Other types of milk and flour can be used; this will affect the nutritional breakdown.

Rich in Protein, B vitamins (B1, B2, B6, Folate, B12), vitamin D, calcium, iron, and selenium.