Easy Rösti with Tuna Steak and steamed Broccoli

Prep time 2 minutes Cooking time 15 minutes
Serves 1 Calories 420 in total

I have a Chinese supermarket nearby and I like their frozen tuna steaks (just under £10 for 5 individually sealed steaks). The rösti couldn’t be much easier to make than this, all it requires is a grater or a food processor that can do the coarse grating for you. Why steamed broccoli? Because of the latest findings in vegetable cooking this is the healthiest way of cooking vegetables. The vitamins stay where they are (doesn’t get cooked away into the water) and the flavour and colour are also so much nicer. The salting of steamed vegetables is a little tricky, I use one of two ways to do this. The first: while cleaning the veg add salt to the last rinse and leave vegs in soak for a couple of minutes. The second: in the steamer add double salt to the water below the veg and the steam will then become salty.
Rösti & Broccoli

  • 1 Tuna Steak
  • 200g grated potatoes (one large potato)
  • Onion and garlic salt
  • 4-6 broccoli flowers
  • Salt and Pepper to taste
  • 1-2 tbsp Rapeseed oil
  • 10g butter
  1. Coarsely grate a washed potato (no need for peeling), place the grated potato in one bowl of boiling hot water, leave to rest for a minute or so, then drain it, but leave it in the strainer.
  2. Wash the broccoli flowers and place in a steamer. Dissolve the salt in the steamer water (button bowl), place the steamer in a microwave and cook on full heat for max 3 minutes.
  3. In the meantime – I like using a wok, because I can control the heat and I don’t need too much frying oil – heat a wok/frying-pan – when hot add 1 tbsp oil and 10g butter, when this has amalgamated – add the grated potato. Flatten into a pancake, and sprinkle with salt, pepper, onion salt and or garlic salt. Fry for 5 minutes each side. Leave lid on.
  4. While the rösti is frying – heat a griddle pan (or just a frying pan) – dry the tuna steak on some kitchen towel – when the pan is smoking hot place the tuna stake on it. Seal both sides before seasoning (salt, pepper and maybe some garlic salt) and if using a frying pan – add a little oil – lower the heat. Fry for max 2 minutes each side.
  5. Remove the lid from the rösti and turn heat up to make the sides crispy, max one minute each side.

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Chicken Lasagna without pasta

Prep time max 10 minutes Cooking time 20-25 minutes
Serves 2-3 Calories 755 in total

  • 150g cooked skinless chicken, cut or torn into bite size pieces
  • 100g grated cheese, lactose free
  • 1-2 courgette thinly sliced slightly on an angle to be used instead of lasagna
  • 1 onion finely chopped
  • 1 tin of peeled tomatoes
  • 2 garlic cloves
  • Salt and black pepper.
  • A prise of mixed herbs, thyme.
  • Sweet Spanish paprika Grated nutmeg
  1. Preheat oven to 200° C.
  2. In the meantime, use a food processor to chop the onions, garlic and tomatoes.
  3. Spread the chicken pieces in a large lasagna dish.
  4. Spread the tomato mix over the chicken pieces.
  5. Cover the dish with a layer of sliced courgettes.
  6. Finish with a layer of grated cheese
  7. Dust with paprika and a touch of nutmeg
  8. Place in oven and cook for 20 to 25 minutes at 200°C.

Super healthy dinner for one

Calories: 380 cooking and prep time max 15 minutes
For the stir-fry:
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  • 100g cooked chicken, diced roughly.
  • ½ medium sized onion, chopped
  • ½ courgette, julienned
  • 1 clove garlic, pressed
  • 3 cherry tomatoes, halved and quartered
  • 1 tsp olive oil
  • 5g butter
  • Salt, pepper and herbs to taste.

For the rösti:

  • 1 medium potato, grated and washed (after grating)
  • 1 tsp olive oil
  • 5g butter
  • Salt, pepper, garlic salt and onion salt.

Start the stir-fry:

  1. Melt the butter and oil in a wok.
  2. Add the onions, garlic, tomatoes and herbs; let simmer for 2 minutes stirring now and again.
  3. Lower the heat and add courgettes and chicken, stir it, cover with lid and leave simmering for 5 minutes.

In the meantime, make the rösti.

  1. Rinse the grated potato in cold water, squeeze as much water from the rinsed potato.
  2. Heat the oil and butter on a separate frying pan.
  3. Shape the potato on the pan like a pancake. Use a spatula to press and shape the rösti.
  4. Sprinkle the potato pancake (one side only) with the herbs.
  5. Fry on medium heat for 5 minutes on both sides.

Quick Healthy Lunch

Serves 1 Time from start till finish: 5 minutes

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I was hungry and didn’t have any bread for a sandwich.
So, a rummaged in my fridge and freezer
and this was the result of my finds.

Ingredients:
½ Onion, chopped finely
1 Tomato, chopped not too finely
100g lardons
100g leftover chicken, cut into cubes
100g frozen mixed vegetables.
1 tsp olive oil
15-30g butter
Salt, pepper and whatever other herbs you want or none.

Method:

  1. Heat the butter and the oil in wok (or frying pan).
  2. Add the onions and lardons, and fry until the onions are translucent.
  3. Then add the frozen vegetables, stir, cover and leave for 1-2 minutes.
  4. While the vegetables thaw and cook, chop the tomato and chicken meat.
  5. Then add this to the wok, stir and add your herbs.
  6. Cover and let simmer for 2-3 minutes.
  7. Serve and enjoy.

Courgette and Pecorino Fritters.

Serves 3-4       preparation time 15 minutes       baking time 20-22 minutes
Turn your bumper courgette crop into satisfying snacks, delicious hot and/or cold.

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Courgette and Pecorino Fritters (3)

  • 250g courgette; shredded
  • 1 large egg
  • 70-100g grated pecorino (an Italian cheese made from ewes’ milk)
  • 100g Panko (or 80g polenta for gluten free)
  • 1 clove garlic (crushed with press)
  • ½ tsp pepper
  • 2 tbsp olive oil, for greasing the baking sheet
  1. Toss courgette and salt together in a large colander and place in sink to drain for 10 minutes. Then Squeeze to drain even further.
  2. Mix pecorino, panko, crushed garlic, the egg and pepper in a large bowl; and stir in the drained shredded courgette.
  3. Scoop a table spoon of ‘dough’ and drop onto a large greased baking sheet, roughly shaping each into a log.
  4. Bake in a 200°C oven for 20-22 minutes, turning halfway through.
  • Dipping Sauce:
    • Stir chopped chives and basil into sour cream.

Chicken Stock

Preparation time 5-10 minutes         unattended simmering time 3-5 hours

Nowadays not many young people know how to make their own chicken stock, so I thought that I would show how easy it actually is to make chicken stock for instant usage or the freezer. This can also be cooked in a slow-cooker just add all the ingredients, and cook on high for eight hours.
I tend to make this after I’ve had a rotisserie chicken − I just throw the carcass in a pan with any root veg and herbs I happen to have; but, you’ll get a cleaner-tasting stock if you use a raw chicken or chicken pieces.

  • 1 chicken carcass, skin and bones
  • 2 onions peeled and quartered
  • 3-4 garlic cloves, bashed, unpeeled and halved
  • 4 large carrots cut in 2cm slices
  • 1-2 leeks cut into 2-3cm pieces
  • 3 litre water
  • 1 tbsp salt
  • 1 tbsp whole black pepper corns
  • 1 tsp mustard seeds
  • 1 tbsp mixed herbs
  • 3-4 bay leaves
  • Anything from the fridge that need to be used
  • Break the carcass into at least four pieces and place in a large saucepan.
  • Chop the onions, carrots and leeks and add to the saucepan.
  • Use a wide knife to bash the garlic. Place the flat side of a chef’s knife over the garlic clove. Do this on a flat, stable surface. Make sure to face the sharp edge of the blade away from you. Place your outstretched palm over the blade and push downward with a quick, light blow. The goal here isn’t to completely pulverize the garlic clove, but rather to break apart the peel from the rest of the garlic.
  • Now add the water and the herbs and anything else.
  • Bring to boil.
  • Lower the heat to 1 (the lowest setting) cover the saucepan; but leave it just open. Leave it to simmer for 3-5 hours (nearly unattended).
  • After an hour or so, remove any scum that rises to the surface with a ladle or a large spoon. Repeat as necessary.
  • After 2 hours taste if you need more salt, pepper. If you feel it’s too salty add 1-2 raw quartered potatoes to the stock, to absorb the salt.
  • Strain the stock, discarding the vegetables and chicken pieces when finished cooking.
  • Allow to cool for about half an hour then refrigerate or divide it into small plastic containers at this point and freeze, leave about 1cm air below the lid, for the soup to expand when freezing. Remember always write the contents and date on the containers, as you can’t see what’s in the containers once frozen.

PS. The stock will keep in the fridge for about 4 days and in the freezer for 2-3 months.

Tomato, Onion and Orange Salad

Preparation time 10 minutes

I wanted to make a different salad and had seen other people using oranges in salads with avocado. I didn’t have an avocado, so here is my version of a salad using oranges.

Tomato, Onion & orange Salad

  • 2-3 ripe tomatoes, cut in thinnish ring slices
  • 1 Onion, cut in thin slices
  • 2-3 mandarins, cut in thinnish ring slices
  • 1 tbls olive oil
  • ½ tbls rice vinegar
  • Salt and Pepper
  • Fresh Parsley and/or Chives, chopped
  1. Cut the tomatoes and mandarins as thin as possible into rings.
  2. Use a mandolin to very finely slice the onion.
  3. Place the tomato, onion and mandarin slices on a plate alternating them.
  4. Sprinkle a little salt and pepper on all the salad.
  5. Then drizzle the olive oil and vinegar over the ring.
  6. Cover with cling film and keep at room temperature until served.
  7. Sprinkle with the chopped parsley and/or fresh chives.

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