Doctors Kitchen – 3-2-1
3 fruit and veg, 2 servings, 1 pan
Dr Rupy Aujla
Harper Collins Australia
In his new book, bestselling author and medical doctor Dr Rupy Aujla introduces his simple 3-2-1 formula, making it possible to easily cook healthy meals every day. Following on from his two best selling cook books, he builds on his message that the most important health intervention anyone can make is what you put on your plate.
Containing over 100 recipes that offer a streamlined cooking process whilst ensuring health benefits to optimise wellbeing, 3-2-1 is an easy-to-follow health prescription. This daily dose of fresh ingredients, quality fats, whole grains and plenty of fibre lowers the risk of disease. Guided by scientific evidence, Dr Rupy’s core principles of healthy eating remain the same – keep plant focused, eat lots of fibre, plenty of colourful vegetables and whole foods.
As a busy doctor, Dr Rupy knows that one of the main reasons people choose not to cook at home is lack of time as well as the effort to cook it. Each recipe is cleverly formulated to require only one pan, minimising the cooking process and using as little equipment as possible – the majority only require a knife, chopping board and a cooking dish.
Dr Rupy’s practical and easy-to-use book promises delicious, flavourful dishes that consistently look after our bodies, helping to beat illness by optimising our food choices. This is a prescription to fill yourself, one plate at a time.
“The holy trinity of celery, pepper and onion is the hallmark of Southern American cooking and this blend of vegetables with oregano and paprika is the epitome of comfort food. I adore this dish, with its hit of spice and indulgent chicken flavour.” p 202
PREP 15–20 MINUTES/COOK 25 MINUTES
2 tbsp extra-virgin olive oil
300–350g boneless, skinless chicken thighs (about 4), diced into 3cm chunks
160g celery (3–4 stalks), finely diced (reserve the leaves to garnish)
160g deseeded green pepper (about 1 large), finely diced
160g onion (about 1 medium), finely diced
2 garlic cloves, chopped
½ tsp smoked paprika
1 tsp dried oregano
generous pinch of cayenne pepper
1 tbsp tomato purée
1½ tbsp corn flour
1 vegetable stock cube
450ml boiling water
sea salt and freshly ground black pepper
15g fresh dill, chopped, to serve
1. Heat half the oil in a casserole dish over a high heat, add the chicken and cook for 4–5 minutes until brown all over. Remove and set aside on a plate.
2. Reduce to a medium heat and add the rest of the oil to the same casserole dish along with the celery, pepper, onions and garlic and fry for 5 minutes.
3. Add the paprika, oregano, cayenne pepper and tomato purée and season. Cook for 1 minute, then return the chicken to the dish.
4. Stir in the corn flour, crumble in the stock cube and add the water to the dish. Cover and simmer for 10–15 minutes until thickened.
5. Remove from the heat and serve the gumbo scattered with the dill.
***Variation If you want to make this veggie, swap the chicken for a tin of kidney beans and some chopped okra.