BAKE IT EASY!

With these delicious oven bakes you can easily feed a crowd with little fuss and effort.

VICKIE DE BEER

FISH BAKED IN COCONUT CREAM

SERVES 4

KEEP ON TRACK per serving

FAT 29G CARBS 12G PROTEIN 25G

• 30ml coconut oil
• 2 red chillies, finely sliced
• 2 garlic cloves, peeled and finely chopped
• 6cm ginger, peeled and finely grated
• 1 red onion, thinly sliced 1 leek, washed and thinly sliced
• ¼ baby cabbage, thinly sliced
• 4 salad onions, thinly sliced
• 100g baby spinach, washed
• 4 white fish fillets
• 400ml tin coconut cream

1. Heat coconut oil in a medium pan over medium heat and cook the chillies, garlic, ginger and onion for 1minute. Add the rest of the vegetables and stir-fry for 5–7 minutes until lightly cooked. Transfer vegetable mixture toa large roasting tray or oven pan. Add baby spinach, stir through.

2. Place the fish fillets on top of the vegetables and pour the coconut cream around the fillets.

3. Place the pan in the oven and cook the fish for 20–25 minutes or until cooked. Serve with cauli or broccoli rice.

FENNEL AND LEEK GRATIN

SERVES 6

This dish is delicious served with roast chicken or steak.

KEEP ON TRACK per serving

FAT 12G CARBS 9G PROTEIN 8G

• 2 whole fennel bulbs, thickly sliced
• 2 large leeks, halved lengthways, washed and sliced into rings
• salt and freshly ground pepper
• 250ml cream
• 100g Parmesan, plus extra for serving

1. Heat 125ml water in a large pan. Steam the fennel and leek slices for 15–20 minutes until soft and cooked. Drain and place in layers in a roasting tin. Season with salt and pepper.

2. Preheat the grill of the oven.

3. In the meantime, combine the cream and Parmesan cheese in a small saucepan and simmer for 5–7 minutes or until slightly thickened and reduced.

4. Pour the thickened cream over the fennel and leeks, and place under the grill. Grill for 5–6 minutes until lightly golden. Watch it carefully. Serve with extra Parmesan sprinkled over.

SPANISH CHICKEN BAKE

SERVES 6–8

KEEP ON TRACK per serving

FAT 21G CARBS 11G PROTEIN 27G