FABULOUS MEALS IN MINUTES!

Quick and easy meals you can rustle up at the end of a busy day.  Oh yes!

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Grilled Goat's Cheese and Pesto Penne

Chicken and Potato Bake
Italian Burgers
Bacon and Leek Frittata
Pasta with Ham and Cheese
Thai Green Curry
Chicken Caesar Salad
Fishcakes
Chicken and Spring Vegetable Stir Fry
Mexican Salad
Glazed Salmon Fillets
Citrus Chicken Stir-Fry
Fish Veracruz
Baked Sole with Mango

GRILLED GOATS CHEESE AND PESTO PENNE

Ingredients

3 oz penne per person
4 oz goat’s cheese per person
Fresh pesto (preferably) or pesto from a jar
2 oz pine nuts per person
Bag of rocket leaves

Method -

Cook penne till al dente and toss with the pesto.
Slice the goat’s cheese and grill till bubbling and slightly brown on top.
Toast the pine nuts by tossing on a high heat in a dry frying pan.
Place the penne on a bed of rocket, put the goat’s cheese on top and finish off with a handful of toasted pine nuts.
 
 
 

CHICKEN AND POTATO BAKE

Ingredients

2 x chicken fillets
3 x medium sized potatoes
small tin of chopped tomatoes
grated cheddar cheese
mixed herbs or chilli powder

Method pre-heat oven to 180C.
Peel and chop the potatoes into quarters. Place in saucepan of water, and bring to the boil. Then simmer for 20 minutes.
Fry chicken fillets in a little oil until thoroughly cooked. Take off the heat and chop up. When potatoes are nearly cooked, put tin of tomatoes in a saucepan and allow to heat through. Add in the cubed chicken and stir.
When potatoes are cooked, drain chop into cubes and add into the tomatoes. stir in, then pour into a ovenproof dish.
Sprinkle some grated cheese over, the mixed herbs or chilli powder and bake for 5-10 mins or until cheese has browned.
Serve with salad or garlic bread.

ITALIAN BURGERS

Ingredients

250 g pork
250 g beef
50 g dried natural breadcrumbs
50 g freshly grated Parmesan cheese
1 tsp dried Italian herbs (or oregano/marjoram)
1 large egg
1 tsp vegetable oil
Salt and freshly ground black pepper

Optional extras
4 burger buns
LargeTomato
Mozzarella cheese
Prepacked salad

Method

Mix together the minced pork and beef, dried natural breadcrumbs, freshly grated Parmesan cheese, dried Italian herbs with 1 large egg in a bowl.
Season generously.
Shape with hands into four burgers and grill or fry in a non-stick frying pan with 1 tbsp vegetable oil for 15 minutes, turning once.
Remove excess fat using kitchen towels.
If you like top with slices of a large tomato and some mozzarella cheese. Grill until just melted.
Serve in a burger bun with salad as a side garnish.

BACON AND LEEK FRITTATA

Ingredients

500 g potatoes, peeled and diced
2 tbsp sunflower oil
4 rashers back bacon, finely chopped
1 leek, trimmed, rinsed and thinly sliced
6 eggs
Salt
100 g grated reduced-fat cheddar, grated
Seasoning

Method
Boil the potatoes for 10 minutes until just tender.
Heat the oil in a medium frying pan and fry the bacon for 5 minutes until tender. Add the leek and fry for 3 minutes until soft. Add the drained potatoes and fry for a further 1-2 minutes.
Beat the eggs with the seasoning and stir in the cheese, then pour this over the potatoes in the pan. Cook for 3-4 minutes, without stirring, then cover with a lid, turn the heat down low and cook gently for 5-8 minutes until the egg has set.
Slide onto a plate and leave to cool for 5 minutes before cutting into wedges.
Serve hot or cold with a side salad.


PASTA WITH HAM AND CHEESE

Ingredients

200 g short pasta
100 g frozen peas
150 ml double cream
150 g diced ham
2 tbsp grated parmesan

Method

Cook the pasta according to packet instructions in plenty of salted boiling water, and then after 5 minutes add the peas to the pasta water.
When the pasta is cooked, drain well with the peas. Put the dry pan back on the heat with the cream, ham and parmesan and warm it through. Add the pasta and peas back to the pan, mixing everything together.

THAI GREEN CURRY

Ingredients

225g (8oz) new potatoes, halved
15ml (1tbsp) sunflower oil
1 onion, peeled and thinly sliced
15ml (1tbsp) Thai green curry paste
450g (1lb) chicken fillets, cut into chunks
400ml can reduced-fat coconut milk
30ml (2tbsp) light soy sauce
30ml (2tbsp) fresh chopped coriander

Boiled rice, to serve
Shredded spring onion, chopped radish and coriander leaves, to garnish

1. Boil the potatoes in a pan of lightly salted water until tender. Meanwhile, heat the oil in a large frying pan
and fry the onion for 5 mins. Stir in the curry paste and cook for 1 min.
2. Add the chicken and cook for 3-4 mins until no longer pink, then pour in the coconut milk. Simmer gently for 15 mins.
3. Drain the potatoes and add to the pan with the soy sauce and coriander. Simmer for a further 5 mins, then serve in bowls with the boiled rice. Garnish with spring onion, radish and coriander leaves.

CHICKEN CAESAR SALAD 

Ingredients

5 skinless, boneless chicken breasts
2tsp dried mixed herbs
200g (7oz) smoked streaky bacon
3 thick slices white bread
1 garlic clove, halved
1tbsp olive oil
2 heads baby Cos lettuce
2 ripe avocados, stoned, peeled and sliced
6tbsp ready-made Caesar dressing
1. Preheat the grill to high. Slash the chicken breasts, season and sprinkle with the herbs, then grill for 15 mins, turning once. At the same time, grill the bacon for 10 mins or until crisp. Slice the chicken, chop the bacon and set aside.
2. Grill the bread, then rub with the garlic clove, drizzle with the olive oil and season well. Tear into rough pieces.
3. Arrange the lettuce, avocado, chicken, bacon and croutons in four salad bowls, drizzle over the dressing and serve.

FISH CAKES
 

Ingredients

50g (12oz) Mashed Potatoes
275g (10oz) Cod, Haddock or Salmon
600ml (1 pint) Milk
15g (½ oz) Butter
1 Onion
1 Egg
1 tbsp Capers (optional)
1 tbsp Fresh Parsley
50g (2oz) Flour
Wholemeal Breadcrumbs
Salt & Black Pepper

Poach the fish in the milk for 5-7 minutes until tender.
Remove the skin and any bones from the fish, then flake.
Fry the finely chopped onion in butter until transparent.
Combine the fish, mashed potato, onion, chopped parsley and capers, ensuring that the fish remains in flakes, season well.
Shape into cakes and dip in beaten egg, then into well season flour, then back into the egg and coat with breadcrumbs.
Grill gently for 5 minutes on each side until browned.


CHICKEN & SPRING VEGETABLE STIR FRY

Ingredients

100g Broccoli
100g Baby Sweetcorn
2 Chicken Breast Fillets (approx 150g each)
1 Bunch Spring Onions
2 Medium Carrots
1 tbsp Olive Oil
34g Ginger
4 Blocks Medium Egg Noodles, Sharwood's
(65g each )
1 Jar Black Bean Stir-Fry Sauce, Sharwood's

Method

Bring a large saucepan of water to the boil, add the noodles, return to the boil and simmer for 4 minutes (or per pack instructions). Drain and keep warm.
Meanwhile :
- Slice the chicken breasts into 1" chunks;
- Cut the broccoli into florets;
- Peel the ginger and cut into matchsticks;
- Trim and diagonally slice the spring onions;
- Peel the carrots and cut into matchsticks.
Bring a second pan of water to the boil and blanch the broccoli and sweetcorn in the water for 2 minutes. Drain well.
Heat ½ tbsp oil in the wok until smoking then add the chicken and stir-fry for 7-8 minutes (or until golden. Transfer to a plate and keep warm.
Heat the remaining oil in pan and add the ginger, spring onions and carrots and stir-fry for 2 minutes. Stir in the broccoli and sweetcorn and stir-fry for a further 2 minutes.
Return the chicken to the pan, add the noodles and black bean sauce. Stir to coat and heat through.
Serve immediately!

MEXICAN SALAD

2 or 3 celery stalks sliced
1 can black beans, drained and rinsed
1 tin plum tomatoes, sliced
1 yellow pepper, chopped
1 tub shop-bought salsa
1/3 cup light sour cream
1 Tbsp. lemon juice
 1 pack prepared salad leaves

Preparation:
Combine celery, black beans, tomatoes and peppers in salad bowl. In small bowl, combine salsa, sour cream and lemon juice. Pour over bean mixture and toss. Serve over lettuce. Makes 4 servings



GLAZED SALMON FILLETS

4 salmon fillets
4 oz seafood cocktail sauce
2 tablespoons of honey
1 tsp. garlic paste

Method: Preheat grill. Place salmon filets, skin side down, on grill pan. Combine remaining ingredients and brush over salmon. Grill for 4 minutes, then brush with more sauce and grill for another 2 minutes until salmon flakes when tested with a fork.



CITRUS CHICKEN STIR-FRY

2 Tbsp. olive oil
4 boneless, skinless chicken breasts, cut into thin strips
1/2 tsp. salt
1/8 tsp. ground black pepper
1 cup orange juice
2 Tbsp. honey
1 Tbsp. cornstarch
2 cups frozen  peas, thawed
1/2 cup cashews chopped

Preparation:
Heat oil in a frying pan or wok. Add chicken, salt and pepper. Stir fry until chicken is cooked, 3-4 minutes. Combine orange juice, honey, and cornstarch in small bowl. Add to chicken in skillet or wok along with frozen peas. Stir fry 2-4 minutes until sauce thickens. Stir in cashew pieces and serve over hot cooked rice or noodles. 4 servings.


FISH VERACRUZ

4 frozen (unbreaded) white fish portions
2 tsp. ‘easy’ garlic
2 sliced peppers
1 can chopped tomatoes
½ tub shop-bought salsa

Method:  Combine ingredients, pour over fish, place in a pan or skillet and simmer till fish is cooked through.  Serve over couscous.

 
BAKED SOLE WITH MANGO

2 tsp. soy sauce
1 clove garlic, minced
1-1/2 lbs. sole fillets
1 cup chopped mango or peaches
1 tsp. grated ginger root or ‘easy’ ginger
2 Tbsp. lemon juice
1 tsp. sugar
1/4 tsp. salt
Method: Preheat oven to 375 degrees. Place fillets in a single layer in a baking dish. Mix soy sauce with garlic and spread over fish. Let stand at room temperature for 30 minutes to marinate. Combine mango, ginger, lemon juice, and salt and pepper. Spread this mixture over the fish and bake at 375 degrees for 10 minutes, or until fish flakes easily when tested with fork.



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