Potjiekos is one of those typically South African meals that conjures up images of friends socialising around a mesmerising fire, under a magnificently clear, starry sky with a good bottle of red wine. This proudly South African dish need not be the traditionally fat-laden stew consisting mainly of red meat and starch.

Here are some tips to making your potjiekos cholesterol-, heart-, weight- and waist-line friendly:

Old ingredients

New ingredients

10 pieces of chicken (depending on the number of people) 2 packs of pasta (depending on the number of people) 1 cube chicken stock R10.00 worth of salami   250ml cream   1 T oil (just enough to cover the bottom of the pot when heated) 1 tin of pineapple pieces 2 onions 1 normal size block of cheese

Use skinless chicken pieces  Use Durum wheat pasta which has a low GI and will help slow glucose release into the blood stream. Brown, wild rice or Basmati rice can also be used Try to select those which are free of MSG and preservatives Instead of salami, opt for shoulder or back bacon & remove all visible fat before cooking Use Woolworths reduced fat cream or replace with low-fat plain Bulgarian yoghurt Choose canola or olive oil  Opt for lower fat cheeses e.g. Woolworth’s reduced fat cheddar, Clover low-fat cheese, Tussers, Mozzarella, In Shape, Dairybelle Delite medium fat cheese, Parmalat reduced fat cheese  Add chunks of vegetables to increase the nutritional value of the potjie – e.g. whole button mushrooms, large chunks of carrots, baby marrow and baby peas or green beans

Method:
1. Fry the onions with a bit of oil. Once fried, take the onions out and throw in the chicken and fry until brown. If the chicken starts sticking, add a little water rather than more oil.
2. Throw in the pasta and fill with water until pasta is covered. Mix chicken cube with a bit of water and add to the pasta and chicken. Spice as necessary. Close the pot and cook until pasta is soft.
3. Once that is done, add the bacon, reduced fat cream/yoghurt and onions as well as pineapple pieces with sauce and all the vegetables. Stir, close the lid again and cook for a while, about 10 min or until the vegetables are tender.
4. Open lid and grate cheese over the food, close lid again for about five min so cheese can melt and you are ready to dish.

Recipe checklist:
Lower in fat: Yes
Contains fibre: Yes
Contains at least 2-3 vegetables (and/ or fruit): Yes
Moderate protein and high in carbohydrates: Yes

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