Dominic’s $7 Family Meals: Healthy Vegetables and Chinese Chicken wings

1 June 2011, Comments 0

For this months recipes I have gone for something a bit different from your conventional starter and main course. The healthy veg is a great light starter and a bit different, but that doesn’t take away from the taste of these veg.

With the main course this month I have gone for Chinese chicken wings, the recipe is quite small in quantity but please yourself how many you want to cook. I would double the recipe if you are adding more chicken wings.

So something different and something you could do on a BBQ. The wings and Veg would taste great done in silver foil in the sunshine on a BBQ. I can’t wait to try it and I hope you do too.

Healthy Vegetable Recipes:


1 Small Cauliflower, Cut Into Florets
200g Thin Green Beans, Halved
2 Courgettes Cut Into 2.5cm Pieces
250g Baby Carrots
200g Baby Corn
2 tbsp Mayonnaise
1 tsp Poppy Seeds
2 tbsp Balsamic Vinegar
Ground Black Pepper


"healthy vegetable"1. Bring a large saucepan of water to the boil, add the vegetables and simmer for 8-10 minutes or until just tender. Drain the vegetables and place in a medium sized bowl.

2. To make the dressing, mix together the mayonnaise, poppy seeds and vinegar. Season with pepper and mix with the warm vegetables, then leave to cool for 30 minutes before serving.

Chinese Chicken Wings:


6 Chicken Wings
1 Small Clove Garlic
1 Scallion
1/4 Cup Soy Sauce
2 tbsp Honey
2 tsp Rice Wine Vinegar
1/2 tsp Grated Ginger
1/2 tsp Oriental Sesame Oil
Pinch Cayenne
1 tsp Sesame Seeds
1 tbsp Chopped Fresh Coriander


"Chinese Chicken Wings"1. Remove wing tips and cut wings in half at the joint. Mince garlic and scallion. Combine soy sauce, honey, vinegar, garlic, ginger, oil and cayenne in a microwave safe dish.

2. Add wings and turn to coat. Marinate at least 30 minutes, turning twice. Put larger wings at the edge of the dish. Cover with plastic and vent.

3. Microwave on high for 5 minutes. Rotate plate and cook 5 minutes longer. Transfer wings to a serving plate. Return marinade to oven and cook, partially covered on high for 2 minutes.

4. Pour marinade over wings and turn to coat. Sprinkle with sesame seeds, scallion and coriander. 12 pieces.

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To your food heaven


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