Sunday Lunch recipe

Sunday lunch sides with roast chicken

roast chicken

Sunday lunch sides with roast chicken. You will get the same 7 colour meal with less carbs, fat or sugar. First we will make a beetroot and feta salad with cous cous which is a great substitute for heavier starch items like pap and rice. Its light and just as filling. And unlike the usual beetroot we wont be adding chutney that has a heavy sugar content. Then a potato pesto salad, a variation of the normal potato salad that is heavy dressed with mayo. This time we only use a pesto sauce, with only a fraction of the oil content, making it healthier and lighter.

Then lastly the chickpea salad, which is packed with lots of nutrients from all the lovely vegetables that bulk up the salad. To finish off the meal, instead of deep frying the chicken, we will roast it in the oven, very little fat/oil required, making this entire meal a very delicious but healthy alternative to the normal greasy and fatty 7 colour Sunday meal.

Beetroot, Feta and Cous Cous salad


  • 1 Bunch Beetroot
  • 45ml Olive oil
  • 15ml Balsamic
  • 350 ml Cous cous (adds great texture to the dish and bulks it up, because of this this salad can also be enjoyed on its on as a vegetarian option)
  • 1 bunch spring onions (white part only) finely chopped
  • 60 ml coriander, finely chopped
  • 60ml parsley, finely chopped
  • 1 packet rocket
  • 200g Feta, crumbled (you are welcome to use any kind of feta, even the flavoured ones, don’t be afraid to experiment)
  • 45ml Olive oil
  • 10ml Lemon juice
  • 5ml garlic, finely chopped
  • Salt and Pepper to taste


  • Clean and trim the beetroot (Make sure to wash the soil and dirt)
  • Place in a pot and cover with water
  • Bring to a boil for 10 mins
  • Remove from heat and place in wonderbag
  • Seal tightly and leave for 5-6 hours or overnight (you can do this on sat evening before bedtime, go to church the next day and come back and put it together)
  • Remove from the bag, drain and peel the beetroot
  • Cut into wedges and place in a bowl
  • Combine the olive oil and balsamic vinegar and drizzle over beetroot
  • Season and set aside
  • Prepare the cous cous by pouring hot water over it in a bowl and leaving for 5min
  • Fluff with fork and season (you can add butter or margarine for more flavour)
  • Mix in the spring onions and herbs
  • Combine the beetroot, cous cous , feta and rocket in a bowl
  • Dress with olive oil and lemon juice

Pesto Pesto salad

A great alternative to our normal potato salad


  • 1 kg baby potatoes (any potato will work and as long as you chop it into cubes)
  • 350 ml Basil
  • 5ml garlic, chopped
  • 50g pine nuts
  • 250ml Parmesan cheese
  • 100 ml Olive oil
  • Salt and pepper


  • Wash the potatoes and place in pot with water
  • Bring to a boil for 10 min
  • Put in wonderbag and seal tightly
  • Set aside for 4 hours
  • Remove from the bag and drain
  • Put the basil, garlic, pine nuts and cheese in a food processor and pulse (you can grind by hand if you don’t have a food processor)
  • Add the olive oil and form a smooth paste and season with salt and pepper
  • Cut potatoes in half and mix with pesto while warm

bean and chickpea salad

A variation of our normal green salad

3 bean salad


  • 250 ml Black eyed beans
  • 250 ml Chickpeas
  • 1 bag lettuce leaves
  • 1 cucumber, chopped
  • 250 g cherry tomatoes, halved
  • 1 small red pepper, diced (the 3 peppers adds great colour to the dish)
  • 1 small yellow pepper, diced
  • 1 small red onion
  • Dressing
  • 60ml olive oil
  • 30ml lemon juice
  • 5ml chopped garlic
  • 5ml Dijon mustard
  • 10ml honey
  • Salt and Pepper


  • Soak the beans and chickpeas in water overnight (this will help shorten the cooking time needed. It’s what we also do to samp so that it cooks for a shorter period)
  • Next day drain and place in a pot with water to cover
  • Bring to the boil for 10 mins
  • Place pot into the wonderbag and leave for 5 – 6 hours
  • Drain and rinse the beans and peas
  • Line a dish with lettuce leaves (presentation is everything so make it visually appealing, which wont be too hard with this colourful salad
  • Combine all the ingredients and toss and drizzle dressings

herb roasted chicken

Perfect for Sunday lunch, succulent and tasty.


  • 2 tablespoons butter
  • 2 garlic cloves, crushed
  • 10 ml rosemary, finely chopped
  • 10ml thyme, finely chopped
  • 10ml parsley, chopped
  • 10ml Lemon zest
  • 1 large chicken
  • 1 Onion
  • 1 Lemon
  • Salt and pepper


  • Place the butter, garlic, chopped herbs,, lemon zest and seasoning in a bowl and mix well
  • Loosen the skin of the chicken at the breast bone by sliding your fingers between the skin and flesh
  • Work half of the herb butter under the skin and spread the remainder over the rest of the chicken
  • Put the onion and lemon in the cavity
  • Place the chicken on a plate or a shallow dish to catch the juices and roast at 180 degrees for 1 ½ hours
  • Test the chicken by pulling the leg slightly away from the body to see the colour of the juices; if they are still pink, give it a few more min in the oven Remove from the oven, cover with foil and rest for 10 min before carving

milk pudding


  • 1 packet vanilla instant pudding
  • 1 packet strawberry instant pudding
  • 2 cans Ideal milk
  • ½ cup water
  • Cream and strawberries for decoration


  • Prepare each packet of pudding using 1 can of milk and ¼ cup of water in each
  • Layer the puddings into dessert glasses
  • Chill for 15 minutes
  • Garnish with whipped cream and sliced strawberries
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