Meals In Minutes….No Excuses!
Posted on March 16, 2012 by Jenny Cromack
Meals in Minutes
Yum Yum Nutty Noodles (serves 2)
Nutrition- 511 calories per serving/ protein 17.8g/ carbohydrates 63.1g/ fat 22.5g/ saturated fat 0.9g |
Ingredients |
Directions |
- 85g packet of vegetable flavoured noodles
- 2 teaspoons clear honey
- 1 tablespoon dark soy sauce
- 2.5cm piece fresh root ginger
- 2 garlic cloves
- 2 carrots sliced
- ½ red and ½ yellow pepper
- 175g of small broccoli florets
- 100g chestnut mushrooms
- 6 salad onions
- 50g salted cashew nuts
- Cook the noodles according to the packet, then drain
- Blend honey soy sauce and 1 tablespoon of water in a bowl and set aside
- Heat oil in a large frying pan or wok, add the ginger, garlic, carrots, peppers, broccoli and mushrooms.
- Stir fry for 3-4mins until crisp but tender
- Add the salad onions and further stir fry for 1 min.
- Toss the noodles with the vegetables and sauce and heat through.
- Spoon onto the plate sprinkled with cashew nuts
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Tingling Thai Spiced Vegetables (serves 4)
Nutrition- 516 calories per serving/ protein 13g/ carbohydrates 45g/ fat 33g/ saturated fat 17g |
Ingredients |
Directions |
- 2 tablespoons vegetable oil
- 1 onion sliced
- 650g mixed vegetables
- 2-3 teaspoons Thai red curry paste
- 300ml vegetable stock
- 250g couscous
- 350ml boiling water or vegetable stock
- 200ml coconut cream
- Salt and pepper
- 50g chopped peanuts
- Heat the oil in a large pan and cook the sliced onions for 3-4mins until golden
- If using carrots add them before other vegetables and fry for 2mins, then add in the remaining vegetables and cook for another 3mins
- Stir in the curry paste and stock, cover and simmer for 10mins until the vegetables are tender but still firm.
- Place the couscous in a bowl and pour over the boiling stock
- Stir the coconut cream into the vegetables, heat through and season.
- Divide between 4 plates and sprinkle with nuts
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Spicy Bean Burgers (Serves 2)
Nutrition- 302 calories per serving/ protein 14.5g/ carbohydrates 47g/ fat 7.5g/ saturated fat 0.7g |
Ingredients |
Directions |
- 1 tablespoon vegetable oil
- 1 small onion finaly chopped
- 2 garlic cloves finely chopped
- 1 small hot red chilli, finely chopped
- 100g chopped spinach
- 400g cannellini beans
- 50g fresh white bread crumbs
- 1 teaspoon ground cumin
- 1 tablespoon chopped fresh coriander
- Salt and pepper
- Burger buns
- Heat the oil in a small saucepan and cook the onions garlic and chilli for 5mins until they soften.
- Squeeze the excess moisture out of the spinach and place in a bowl
- Mash the beans well and mix with the spinach, breadcrumbs, cumin and coriander.
- Add the fried onion mixture and stir well together.
- Season to taste and shape into four round burgers, shallow fry for a few minutes on each side until golden
- Serve in buns with relish and salad.
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Fab Haddie and Gooey Egg
Nutrition- 218 calories per serving/ protein 29g/ carbohydrates 6g/ fat 9g/ saturated fat 2g |
Ingredients |
Directions |
- 1 tablespoon olive oil
- 1 onion sliced
- 400g can chopped tomatoes
- 2 tablespoons fresh parsley
- 4x 100g pieces smoked haddock, skinned
- 2 tablespoons white wine vinegar
- 4 eggs
- Salt and pepper
- Steamed broccoli, to serve
- Heat the oil in a large frying pan and cook the onion for 4-5mins until golden,
- stir in the tomatoes and parsley and season with salt and peper to taste
- Place the fish pieces on top, cover and simmer for about 8 mins until the fish is cooked
- Meanwhile add the vinegar to a medium pan of boiling water then lower the heat slighltly and sirl the water with a spoon
- Then gently slide the eggs into the swirling water, cook for 2-3mins until the white is set, but the yoak is runny
- Spoon the sauce and fish onto serving plates, top each with an egg, sprinkle with parsley and season with pepper, serve with broccollii
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