Easy one-dish meals for the win
Hearty, delicious and nutritious! These easy meals will leave you wanting more
KOREAN STEAK BOWLS
SERVES 4 PREPARATION: 20 MIN COOKING: 30 MIN 375ml (1½c) sushi rice 250ml (1c) coconut milk 250ml (1c) water 30ml (2T) soy sauce 10ml (2t) sesame oil 2 garlic cloves, crushed 400g steak 100g shiitake or brown mushrooms 30ml (2T) vegetable oil 1 bunch pak choi, halved, or 150g baby spinach 150g mangetout, trimmed 1 baby marrow, grated 4 eggs red pepper sauce (see tip) 1 Thoroughly rinse the
rice through a sieve. 2 Put the rice in a saucepan with the coconut milk and water and simmer over medium heat. Cover and cook on low for 12 minutes until tunnels appear in the rice. Set aside for 10 minutes. 3 In a small bowl,mix the soy sauce, sesame oil and garlic, and set aside. 4 Fry the steak for 3 minutes on each side. Add the mushrooms, turn the steak over and cook for another minute. Pour in half the soy sauce mixture and simmer for 1 minute. Turn the steak once more. Remove from the pan, rest the steak for 5 minutes then slice thinly. 5 In the same pan, heat half the vegetable oil on high. Stir-fry the pak choi or baby spinach, mangetout and baby marrow for 1-2 minutes until just tender. Add the remaining soy mixture and simmer for 15 seconds. Transfer to a bowl and keep warm. 6 In the same pan, fry the eggs in oil for 1-2 minutes or until done as preferred. 7 Divide the rice among four bowls and top with the vegetables, steak mixture and egg. Finish with a drizzle of red pepper sauce.
SERVES 4 PREPARATION: 5 MIN COOKING: 10 MIN 30ml (2T) olive oil 300g broccoli, halved 2 spring onions, plus extra to serve 10ml (2t) curry powder 125ml (½c) chicken stock 500-750ml (2-3c) cooked white rice 1 can (400g) lentils, rinsed and drained 250g cherry tomatoes, quartered 15ml (1T) chopped fresh dill, plus extra sprigs to serve salt and pepper vinegar 4 eggs 150g hot-smoked salmon or trout, skin removed and flaked 1 fennel bulb, shaved 1 red chilli, thinly sliced TO SERVE
plain double-cream yoghurt 1 In a large frying pan, heat the olive oil. Sauté the broccoli, spring onions and curry powder for 1-2 minutes. Add the stock and simmer. 2 Add the rice and lentils. Simmer for 3-4 minutes, stirring, to heat through. Toss the tomatoes and dill through and season with salt and pepper. 3 Bring a medium saucepan of salted water to a gentle boil with a splash of vinegar. Crack the eggs into the water, one at a time. Reduce the heat to low and cook the eggs for 2-3 minutes, splashing with water until the egg whites become firm. Remove with a slotted spoon. 4 Divide the rice between four serving bowls. Top with the fish, fennel and a poached egg and sprinkle the chilli, extra spring onions and dill on top. 5 To serve Serve with the yoghurt.
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Canned tuna chunks can also be used instead of the salmon or trout.
SERVES 4 PREPARATION: 20 MIN COOKING: 20 MIN 15ml (1T) coconut oil 500ml (2c) grated butternut 1 onion, chopped 10ml (2t) grated ginger 15ml (1T) garam masala 5ml (1t) ground turmeric 1 can (400g) chopped tomatoes 1 can (400g) chickpeas,
SERVES 4 PREPARATION: 15 MIN COOKING: 30 MIN 4 large lamb leg chops grated zest and juice of ½ lemon 10ml (2t) garlic and herb spice 2 garlic cloves, crushed 500g sweet potato, peeled and cut into 1cm chips 30ml (2T) olive oil salt and pepper 2 large pittas, cut into wedges 1 baby cos lettuce, chopped 2 Roma tomatoes, chopped 1 beetroot, peeled and grated 1 wheel feta, crumbled 125ml (½c) readymade tzatziki dip 80ml ( c) pitted kalamata olives fresh mint, to serve
Preheat the oven to 200°C and line a large baking sheet with baking paper. 1 In a shallow dish, combine the chops, lemon zest and juice, garlic and herb spice, and crushed garlic. 2 Arrange the sweet potato chips on a baking sheet and drizzle half the olive oil over. Season with salt and pepper and roast for 15-20 minutes until golden and tender. 3 Heat a cast-iron pan and cook the pitta wedges 1 minute each side until grill marks appear. 4 In a large frying pan, heat the remaining oil and cook the chops for 2-3 minutes on each side until done as preferred. Rest for 2 minutes and slice into strips. 5 Divide the lettuce, tomatoes and beetroot between four bowls. Add the lamb strips and sweet potato chips. Sprinkle feta over and finish with the tzatziki, olives and mint. Serve with the pitta wedges.
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SERVES: 4 PREPARATION: 15 MIN COOKING: 25 MIN 250ml (1c) frozen edamame beans in pods or sugar snap peas 250-300g soba or egg noodles 200g green beans, finely sliced 10ml (2t) sesame oil 500g deboned chicken thighs or breast fillets 4 x 250ml (4c) teriyaki marinade 30ml (2T) peanut or sunflower oil 250ml (1c) panko crumbs or coarse breadcrumbs 30ml (2T) black and white sesame seeds GINGER-PICKLED VEGGIES 1 carrot, peeled and ribboned 4 radishes, thinly sliced 30ml (2T) pickled pink ginger, plus 30ml (2T) pickling liquid TO SERVE
Japanese mayonnaise or other creamy mayonnaise 1 Bring a saucepan of water to the boil. Blanch the edamame beans or sugar snap peas for 1 minute. Remove from the water with a slotted spoon. Using the same water, cook the noodles according to the packet instructions, adding the green beans in the final minute. Drain. Peel the edamame beans or keep the sugar snap peas whole (if using). 2 Wipe the saucepan dry and pour in the sesame oil. Return the noodle mixture to the pan, tossing well. Cover to keep warm. 3 Meanwhile, in a bowl, coat the chicken in half of the marinade. In a frying pan, heat half the peanut or sunflower oil on high. Cook the chicken for 6-7 minutes, turning, until cooked through. Add the remaining marinade to the pan and simmer. 4 Ginger-pickled veggies In a small bowl, combine all the ingredients. Mix well and set aside
for 5 minutes. 5 In a frying pan, toast the panko crumbs or breadcrumbs and seeds for 1-2 minutes in the remaining oil, stirring until golden. 6 To serve Divide the
noodles between four bowls. Top with sliced chicken, pickled vegetables and peeled edamame beans or sugar snap peas. Sprinkle the toasted panko crumb or breadcrumb mixture over and add a dollop of mayonnaise on top.