This month’s recipe is inspired by Jamie Oliver and tweaked by Lynne our Epsom Centre Cook. It is tasty, nutritious, and so simple that you can make it with the kids.
Skinless chicken is a lean white meat providing valuable minerals, vitamins and protein. Eating a protein meal regulates blood sugar, making this a great lunch or dinner meal. Wholemeal bread offers whole grains and carbohydrates, and the Feta is a great low-fat, high protein cheese. Rosemary is known for its health benefits and it’s a herb many people have growing in the garden. It offers an astringent, fresh taste and is a great low salt seasoning. Garlic is a natural antibiotic, full of flavour and perfectly matched with the equally healthy inclusion of olive oil and vinegar. We’ve even suggested taking in turns with the child or children and the adult – cooking is a great way of introducing maths into your home.
Sounds good? Let’s get started.
- 2 sprigs of fresh rosemary
- 2 cloves of garlic
- Extra virgin olive oil
- 1 tablespoon white wine vinegar
- Cayenne pepper (optional)
- 2 x 120 g skinless free-range chicken breasts
- 2 thick slices of wholemeal bread
- 8 fresh bay leaves
- 2 blood or regular oranges
- 100 g baby spinach
- 1 lemon
- 1 tablespoon balsamic vinegar
- 20 g feta cheese
- Child / Children – Combine the rosemary leaves in a pestle and mortar with a pinch of sea salt. Peel and crush in the garlic and mix in 1 tablespoon of oil, the vinegar and some cayenne if you are using it. Transfer this to a bowl as this will be the marinade.
- Adult Slice the chicken and bread into 2 cm pieces. This will then go into the bowl with the marinade to be mixed through.
- Child / Children Once coated, carefully thread the chicken and bread chunks onto bamboo skewers, adding bay leaves and rosemary intermittently.
- Adult Set the frying pan on a medium-high heat. Place the skewers in the pan and cook for 4 to 5 minutes on each side, or until cooked through and golden.
- Adult and Child While these are cooking, top and tail the blood oranges, trim off the peel, then slice into rounds. Dress the spinach with a squeeze of lemon juice and a drizzle of oil. This can then go on your plates with the blood oranges and drizzle with the balsamic. Top with the kebabs, crumble over the feta and serve with lemon wedges.
Cooking This Meal with Children
When it comes to spending time with children, cooking together is so rewarding. Once you get into the swing of it, you might be surprised at how helpful your little one can be. Chopping garlic and herbs is not great for little fingers, tearing apart the rosemary or herbs can be done easily. Grinding in the mortar and pestle is also safe and fun for kids. Rinsing salad leaves, unwrapping feta, and tossing leaves in a dressing are fun things kids can help with.
The Value of Cooking Together
Too often in the modern world, we can be disconnected from the source of things. We have less and less contact with the primary means of production and may not really understand if what we are eating is produced locally, nationally or imported from overseas.
Eating seasonally and locally makes sense on so many levels and something we feel strongly about at Jenny’s ELC. This is why we provide locally sourced organically grown meals for children wherever possible. Each centre also has their own kitchen garden so children can get their hands dirty and be involved in the growing, picking and EATING process. To find out more about our seed to plate learning process, locally sourced food, or for information on enrolments, contact us today.