Hi again,
Here is another summer meal to consider, it’s light and easy to do and takes no effort at all.
Grilled chicken breast served with roasted cherry tomatoes and potatoes for 2.
If you want to marinate your chicken breasts then use the same marinade as for the seared tuna.
2 medium size potatoes washed peel if you wish I usually leave the skins on.
Cube potatoes into bite size pieces and lightly cover with light oil or olive oil, put into roasting pan without the lid, season lightly with pepper or mixed dry herbs of your choice.
In an oven proof bowl place washed cherry tomatoes, 2 cups, drizzle with olive oil and lightly season. Cherry tomatoes come in different colours, any will do.
Place both potatoes and tomatoes in pre heated oven 350 F or 180 C and roast for approx 30 minutes. Or until the tomatoes split and turn slightly brown and potatoes are soft and golden brown.
Meanwhile while these are in the oven pre heat grill, once ready place the 2 chicken breast under the grill cook approximately 5 - 7 minutes one side turn and continue to cook approximately another 5 minutes or until the chicken juices run clear and chicken is cooked. You must watch to make sure they do not burn. You may have to lower the tray if it is to close to the element and the chicken is burning.
If you do not have a separate grill oven then when the tomatoes and potatoes are almost cooked put on bottom shelf and turn the oven to grill/broil. Place the chicken breasts under the grill and cook as above.
If you rather you can always BBQ the chicken but not everyone has a BBQ.
Monday 30 June 2008
MaryLee's Healthy Food and Easy Cooking - Seared Tuna
Hello again,
Here is an easy meal to prepare and is great either for lunch or dinner.
As I said before during the summer when it can be very hot and humid the last thing I want to do is eat or prepare a heavy meal. I much prefer something that is light and simple to make.
Seared tuna is one of the easiest things to do. Tuna is a meaty rather than a flaky fish, and it is really good for you and has a wonderful flavour.
In a bowl combine 1 tsp (teaspoon) grated fresh or powder ginger, 4 tbsp (tablespoon) soy sauce, place tuna steaks in and add enough water to cover. Let marinade for at least 30 minutes. You can marinade tuna for a day if you like just keep it in the fridge. If you do not have a bowl then marinade in a zip lock bag. Just make sure you seal it well.
Heat skillet/frying pan and cook the tuna steaks for approx. 2 minutes each side. Depending on how rare you like your tuna you may want to increase the cooking time by a minute at a time.
Tuna should be served slightly rare for the full flavour but, I know that some people just can not get their heads around this. Try it, you will be pleasantly surprised.If you do not enjoy it rare, just be careful when cooking it you do not over cook the tuna as it will become tough and have less flavour.
Serve with boiled new baby potatoes with mint and a fresh green leafy salad.
Place washed potatoes in sauce pan with enough water to cover them, gently boil them until they reach the tenderness you prefer. I like my potatoes still firm not mushy soft. Cooking should take about 20 minutes. Drain and sprinkle with light oil or olive oil and chopped fresh mint.
Here is an easy meal to prepare and is great either for lunch or dinner.
As I said before during the summer when it can be very hot and humid the last thing I want to do is eat or prepare a heavy meal. I much prefer something that is light and simple to make.
Seared tuna is one of the easiest things to do. Tuna is a meaty rather than a flaky fish, and it is really good for you and has a wonderful flavour.
In a bowl combine 1 tsp (teaspoon) grated fresh or powder ginger, 4 tbsp (tablespoon) soy sauce, place tuna steaks in and add enough water to cover. Let marinade for at least 30 minutes. You can marinade tuna for a day if you like just keep it in the fridge. If you do not have a bowl then marinade in a zip lock bag. Just make sure you seal it well.
Heat skillet/frying pan and cook the tuna steaks for approx. 2 minutes each side. Depending on how rare you like your tuna you may want to increase the cooking time by a minute at a time.
Tuna should be served slightly rare for the full flavour but, I know that some people just can not get their heads around this. Try it, you will be pleasantly surprised.If you do not enjoy it rare, just be careful when cooking it you do not over cook the tuna as it will become tough and have less flavour.
Serve with boiled new baby potatoes with mint and a fresh green leafy salad.
Place washed potatoes in sauce pan with enough water to cover them, gently boil them until they reach the tenderness you prefer. I like my potatoes still firm not mushy soft. Cooking should take about 20 minutes. Drain and sprinkle with light oil or olive oil and chopped fresh mint.
MaryLee's Healthy Food and Easy Cooking - Pots and Pans
Hello again,
I have been talking about losing and controlling my weight using healthy foods as well as talking about how cooking does not have to be a chore nor difficult and giving you ideas to make cooking simple. I like to cook and have been doing so for many years however, I should mention that cooking is made easier if you have the proper utensils to use.
There is nothing more frustrating than wanting to make a meal and not have the right pan or oven proof dish to use. Improvising will work but if you are not sure then it can turn out to be a disaster and could even put you off trying to cook.
Now do not go out and buy the most expensive pots and pans or oven proof bowl sets. What you want is just to have a set that will meet your requirements. Do not spend lots of money if you do not have too, especially if you are not sure you will use it all.
Starting out, if you do not already have, you need a good skillet/frying pan, a large and medium size sauce pan with lids, a roast pan with or without lid, and a couple of oven proof bowls with or without lids. The size of these will depend on how many you will be cooking for and also the size of your oven. You can always add to this when you need.
You will also need a good lifter/spatula, mixing spoons with long enough handles that you do not burn yourself when stirring and a couple of sharp knives. Dull knives are dangerous, you must keep your knives sharp. You will also need a can opener, tongs and scissors.
If you have electric pans and cookers then great, some of these are really good. What I am saying is you just do not have to have more than you need. I find I have my favourite pots and pans and bowls that I tend to use over and over again and some I hardly ever touch.
I know myself I could buy different pots, dishes and utensils because there are so many out there but I stop and think where will I keep all these. Quite a few apartments/condos, flats and houses do not have a lot of cupboard or counter space, so this is another thing you need to think about before going crazy on a spending spree.
I hope this helps a little if you are just starting out and not sure what you really need in order to get in the kitchen and start cooking.
I have been talking about losing and controlling my weight using healthy foods as well as talking about how cooking does not have to be a chore nor difficult and giving you ideas to make cooking simple. I like to cook and have been doing so for many years however, I should mention that cooking is made easier if you have the proper utensils to use.
There is nothing more frustrating than wanting to make a meal and not have the right pan or oven proof dish to use. Improvising will work but if you are not sure then it can turn out to be a disaster and could even put you off trying to cook.
Now do not go out and buy the most expensive pots and pans or oven proof bowl sets. What you want is just to have a set that will meet your requirements. Do not spend lots of money if you do not have too, especially if you are not sure you will use it all.
Starting out, if you do not already have, you need a good skillet/frying pan, a large and medium size sauce pan with lids, a roast pan with or without lid, and a couple of oven proof bowls with or without lids. The size of these will depend on how many you will be cooking for and also the size of your oven. You can always add to this when you need.
You will also need a good lifter/spatula, mixing spoons with long enough handles that you do not burn yourself when stirring and a couple of sharp knives. Dull knives are dangerous, you must keep your knives sharp. You will also need a can opener, tongs and scissors.
If you have electric pans and cookers then great, some of these are really good. What I am saying is you just do not have to have more than you need. I find I have my favourite pots and pans and bowls that I tend to use over and over again and some I hardly ever touch.
I know myself I could buy different pots, dishes and utensils because there are so many out there but I stop and think where will I keep all these. Quite a few apartments/condos, flats and houses do not have a lot of cupboard or counter space, so this is another thing you need to think about before going crazy on a spending spree.
I hope this helps a little if you are just starting out and not sure what you really need in order to get in the kitchen and start cooking.
Sunday 29 June 2008
MaryLee's Healthy Food and Easy Cooking - Roast Chicken
Hello again,
I have been talking about healthy eating and how you can lose weight without giving up foods you love. I have also been talking about how cooking does not have to be a chore nor does it have to be difficult.
Once you have started cooking a few simple meals then you may want to move on to a meal that appears to be a little more difficult to prepare but once you try it you will find it is not that difficult.
The trick is having the confidence to try. Look at cooking as an enjoyment rather than a duty or chore. A lot of times it is not the fact you can not cook it is because you have not tried or been shown how and it seems overwhelming.
Here is a meal that is a little more difficult to prepare but very enjoyable to eat. Roast Chicken
If chicken has been frozen be sure it is completely thawed before preparing.
Wash chicken thoroughly. This is something a lot of people do not like but it’s not hard to do, just rinse the chicken under cool water. Pat the chicken dry with paper towel and place in a roasting pan. Season inside the cavity and the outside of the chicken with pepper, or a dried melody of herbs and spices, then put fresh rosemary, thyme, sage and onion in cavity of bird.
Cover using either the lid or foil and place in oven at 325-350F (160 – 180 C) for (18 -20 mins per 450g (1 lb) + 20 min extra) Usually about 2 hours but the best way to tell if the chicken is cooked, using a knife stick it into the thigh area and if the juices run clear the chicken is cooked. If pink then continue cooking about another 30 minutes and check again.
Roasted potatoes will go well with this meal. With about an hour left to cook place washed potatoes cut in half around the chicken. Continue to cook covered then take lid off for last 20 minutes.
Serve with any vegetables you wish. (I prefer to steam my vegetable when possible)
I have been talking about healthy eating and how you can lose weight without giving up foods you love. I have also been talking about how cooking does not have to be a chore nor does it have to be difficult.
Once you have started cooking a few simple meals then you may want to move on to a meal that appears to be a little more difficult to prepare but once you try it you will find it is not that difficult.
The trick is having the confidence to try. Look at cooking as an enjoyment rather than a duty or chore. A lot of times it is not the fact you can not cook it is because you have not tried or been shown how and it seems overwhelming.
Here is a meal that is a little more difficult to prepare but very enjoyable to eat. Roast Chicken
If chicken has been frozen be sure it is completely thawed before preparing.
Wash chicken thoroughly. This is something a lot of people do not like but it’s not hard to do, just rinse the chicken under cool water. Pat the chicken dry with paper towel and place in a roasting pan. Season inside the cavity and the outside of the chicken with pepper, or a dried melody of herbs and spices, then put fresh rosemary, thyme, sage and onion in cavity of bird.
Cover using either the lid or foil and place in oven at 325-350F (160 – 180 C) for (18 -20 mins per 450g (1 lb) + 20 min extra) Usually about 2 hours but the best way to tell if the chicken is cooked, using a knife stick it into the thigh area and if the juices run clear the chicken is cooked. If pink then continue cooking about another 30 minutes and check again.
Roasted potatoes will go well with this meal. With about an hour left to cook place washed potatoes cut in half around the chicken. Continue to cook covered then take lid off for last 20 minutes.
Serve with any vegetables you wish. (I prefer to steam my vegetable when possible)
MaryLee's Healthy Food and Easy Cooking - Aubergines
I am back again,
I would like to talk about a few meals that I think you will enjoy and are very easy to make.
Even though I am a meat eater I do enjoy vegetables and vegetable meals can be really satisfying. It is not always necessary to eat meat but I do like to have some kind of protein with my carbs.
These dishes I am going to talk about uses the lonely aubergine. Aubergines (egg plants) are a wonderful vegetable and not used enough mainly because people do not know what to do with them.
Baked aubergine
Take whole aubergine and cut a wedge out of the centre. Place in the wedge pesto or tomato sauce of your choice, sprinkle with a little parmesan cheese and replace the wedge cap. Bake in oven approx 30 minutes until soft.
Depending on size of aubergine either cook one per person or if larger cut into portion size.
Another way to prepare it is to chop aubergine into bite size pieces, roll in wholemeal flour, or flour or corn flour. To make interesting add a variety of herbs and spices to flour mixture. Place in lightly greased oven pan and bake till golden brown. I do not usually use ready made sauces but try using a low sodium black bean sauce. Pour over aubergine and return to oven for about 10 minutes.
Another great way to cook aubergines
Cut aubergine into ½ inch slices do the same with a onion, courgettes and mushrooms.
Grate some mozzarella cheese (low fat if you can find it)
Using a deep baking lasagne dish, put layer of aubergine, layer of onion, and sliced courgettes and sliced mushrooms, repeat till dish is almost full then cover with tomato sauce and bake in oven at 350 F or 180 C approx 30 min until soft. Cover with cheese and return till melted.
Tip: once aubergine is chopped or sliced place in strainer and sprinkle with salt for approximately ½ hour to release liquid which can make it taste bitter, pat dry before use.
I would like to talk about a few meals that I think you will enjoy and are very easy to make.
Even though I am a meat eater I do enjoy vegetables and vegetable meals can be really satisfying. It is not always necessary to eat meat but I do like to have some kind of protein with my carbs.
These dishes I am going to talk about uses the lonely aubergine. Aubergines (egg plants) are a wonderful vegetable and not used enough mainly because people do not know what to do with them.
Baked aubergine
Take whole aubergine and cut a wedge out of the centre. Place in the wedge pesto or tomato sauce of your choice, sprinkle with a little parmesan cheese and replace the wedge cap. Bake in oven approx 30 minutes until soft.
Depending on size of aubergine either cook one per person or if larger cut into portion size.
Another way to prepare it is to chop aubergine into bite size pieces, roll in wholemeal flour, or flour or corn flour. To make interesting add a variety of herbs and spices to flour mixture. Place in lightly greased oven pan and bake till golden brown. I do not usually use ready made sauces but try using a low sodium black bean sauce. Pour over aubergine and return to oven for about 10 minutes.
Another great way to cook aubergines
Cut aubergine into ½ inch slices do the same with a onion, courgettes and mushrooms.
Grate some mozzarella cheese (low fat if you can find it)
Using a deep baking lasagne dish, put layer of aubergine, layer of onion, and sliced courgettes and sliced mushrooms, repeat till dish is almost full then cover with tomato sauce and bake in oven at 350 F or 180 C approx 30 min until soft. Cover with cheese and return till melted.
Tip: once aubergine is chopped or sliced place in strainer and sprinkle with salt for approximately ½ hour to release liquid which can make it taste bitter, pat dry before use.
MaryLee's Healthy Food and Easy Cooking - Rice Salad
Hello once again,
Talking about left over rice here is another way to use it.
In the summer when it is really hot I just do not want to have anything heavy to eat. I just find it is more comfortable and enjoyable to eat lighter and cool foods, so a great way to use up rice is to put it in a salad.
By this I do not mean putting it over leaves but to add ingredients to it to make a salad such as
Diced or chopped carrots, cucumbers, bell peppers, mushrooms, spring onions, snow peas, green or yellow beans, broccoli or any other vegetable you prefer.
Toss these into 1 – 2 cups of cooked rice and cover with an oil and vinegar dressing. (see below)
Serve with cold meats, such as ham, chicken or beef. Perfect, it is light but filling and best of all healthy.
Oil & Vinegar Dressing
175 ml olive oil (extra virgin strongest flavour)
4 tbsp wine or balsamic vinegar
1 tsp wholegrain mustard
1 clove garlic crushed or
1 tsp shredded ginger
Place in bowl and whisk well, season to taste.
For variation add fresh coriander, chives, basil or mint chopped or slightly crushed.
Talking about left over rice here is another way to use it.
In the summer when it is really hot I just do not want to have anything heavy to eat. I just find it is more comfortable and enjoyable to eat lighter and cool foods, so a great way to use up rice is to put it in a salad.
By this I do not mean putting it over leaves but to add ingredients to it to make a salad such as
Diced or chopped carrots, cucumbers, bell peppers, mushrooms, spring onions, snow peas, green or yellow beans, broccoli or any other vegetable you prefer.
Toss these into 1 – 2 cups of cooked rice and cover with an oil and vinegar dressing. (see below)
Serve with cold meats, such as ham, chicken or beef. Perfect, it is light but filling and best of all healthy.
Oil & Vinegar Dressing
175 ml olive oil (extra virgin strongest flavour)
4 tbsp wine or balsamic vinegar
1 tsp wholegrain mustard
1 clove garlic crushed or
1 tsp shredded ginger
Place in bowl and whisk well, season to taste.
For variation add fresh coriander, chives, basil or mint chopped or slightly crushed.
MaryLee's Healthy Food and Easy Cooking - Fried Rice
Hello,
Following on with the rice lets talk about how we can use rice once it is cooked. Cooked rice will last up to 5 days in the fridge so it can be used in different meals.
Fried rice can be a simple to prepare and by adding any ingredient to it will make a great meal and it will only take minutes to do. With this one I am using chicken.
1 – 2 chicken breast cubed or diced
Onion finely chopped
1 – 2 cloves garlic finely chopped
Carrot cubed or diced
½ cup peas
½ cup corn
2 tbsp (tablespoons) chopped parsley, coriander and chives
1 – 2 cups cooked rice
2 tbsp soy sauce
1 tbsp oil
In hot wok or frying pan heat oil, put in onion stirring until onion becomes transparent add chicken and continue stirring until chicken has become white will be partially cooked at this point.
Add garlic then the carrot stirring constantly to avoid burning. Once the carrots have cooked to the texture you prefer add the peas, corn and herbs stirring for another minute, stir in the rice.
Check the chicken to make sure it is cooked through, it really should be by now, add the soy sauce just before you are ready to serve.
This meal is simple to make and more important wonderful to eat. What a great way to use up left over rice.
Once again experiment with different vegetables, meats and herbs.
Following on with the rice lets talk about how we can use rice once it is cooked. Cooked rice will last up to 5 days in the fridge so it can be used in different meals.
Fried rice can be a simple to prepare and by adding any ingredient to it will make a great meal and it will only take minutes to do. With this one I am using chicken.
1 – 2 chicken breast cubed or diced
Onion finely chopped
1 – 2 cloves garlic finely chopped
Carrot cubed or diced
½ cup peas
½ cup corn
2 tbsp (tablespoons) chopped parsley, coriander and chives
1 – 2 cups cooked rice
2 tbsp soy sauce
1 tbsp oil
In hot wok or frying pan heat oil, put in onion stirring until onion becomes transparent add chicken and continue stirring until chicken has become white will be partially cooked at this point.
Add garlic then the carrot stirring constantly to avoid burning. Once the carrots have cooked to the texture you prefer add the peas, corn and herbs stirring for another minute, stir in the rice.
Check the chicken to make sure it is cooked through, it really should be by now, add the soy sauce just before you are ready to serve.
This meal is simple to make and more important wonderful to eat. What a great way to use up left over rice.
Once again experiment with different vegetables, meats and herbs.
MaryLee's Healthy Food and Easy Cooking - Rice
Hello again,
I am going to talk about rice. It is such a versatile carb which can be used so many different ways, once cooked can be used fried, in stuffing, salad, toppings applied to it and so on.
Cooking rice can be difficult as it tends to stick and go clumpy which can be really a nuisance, also not everyone likes rice as they find it can be very bland in flavour. But all this depends on the type of rice used and how it is prepared.
There are various types of rice on the market and most come with cooking instructions which are best to follow.
The rice I use the most is Basmati Rice which I find is easy to cook and has a lovely flavour.
The trick to cooking basmati rice is to wash the rice until water runs clean prior to cooking.
The best way to do this is put it into a mesh sieve and rinse in clean cold water.
Cooking instructions 1 part rice to 2 parts liquid
2 cups rice
4 cups liquid (I’ll use water)
In large saucepan with lid add the water then add 1 tsp oil and pinch of salt. Bring to the boil, add rice, stir, cover and turn heat to low. Cook until all liquid is absorbed approx 15 - 30 min. depending on your heat. Gas cooks quicker than electric. Do not be tempted to stir the rice during cooking or remove the lid to look as this will cause it to become sticky. When rice is cooked remove from heat and let stand for 5 minutes, rice will be separate and fluffy.
To flavour rice replace liquid with stock or add the following to the water:
1 tsp cumin seed
1 tsp coriander seed
1 tsp sesame seed
1 – 3 cardamom seed
In dry skillet place seeds over low heat till lightly browned
Remove and place in mortar and pestle and crush. Add to cooking water.
Or use cinnamon stick or vanilla pod cracked.
For a spicy variation add chopped pepper or 1 tsp cayenne pepper
I am going to talk about rice. It is such a versatile carb which can be used so many different ways, once cooked can be used fried, in stuffing, salad, toppings applied to it and so on.
Cooking rice can be difficult as it tends to stick and go clumpy which can be really a nuisance, also not everyone likes rice as they find it can be very bland in flavour. But all this depends on the type of rice used and how it is prepared.
There are various types of rice on the market and most come with cooking instructions which are best to follow.
The rice I use the most is Basmati Rice which I find is easy to cook and has a lovely flavour.
The trick to cooking basmati rice is to wash the rice until water runs clean prior to cooking.
The best way to do this is put it into a mesh sieve and rinse in clean cold water.
Cooking instructions 1 part rice to 2 parts liquid
2 cups rice
4 cups liquid (I’ll use water)
In large saucepan with lid add the water then add 1 tsp oil and pinch of salt. Bring to the boil, add rice, stir, cover and turn heat to low. Cook until all liquid is absorbed approx 15 - 30 min. depending on your heat. Gas cooks quicker than electric. Do not be tempted to stir the rice during cooking or remove the lid to look as this will cause it to become sticky. When rice is cooked remove from heat and let stand for 5 minutes, rice will be separate and fluffy.
To flavour rice replace liquid with stock or add the following to the water:
1 tsp cumin seed
1 tsp coriander seed
1 tsp sesame seed
1 – 3 cardamom seed
In dry skillet place seeds over low heat till lightly browned
Remove and place in mortar and pestle and crush. Add to cooking water.
Or use cinnamon stick or vanilla pod cracked.
For a spicy variation add chopped pepper or 1 tsp cayenne pepper
Saturday 28 June 2008
MaryLee's Healthy Food and Easy Cooking - Rice Noodle Salad
Hello again,
I have said a few times now that I love to cook and try different dishes. Eating is such a social event it is a shame to miss out on it. There is nothing better than to have friends around either for lunch or dinner having a little banter going while you are cooking up a storm.
Going to a restaurant you always have to wait for the waiter/waitress to come around, meals do not always come together, people are waiting to be seated so you can not just sit and relax after the meal is over. There is always a bit of pressure you have to settle the bill and leave.
I much prefer to be at home where there is no time frame and you know everyone will get the meal at the same time and best of all you get to enjoy each others company.
Here is a simple meal I hope you will try, it’s for two but easy enough to double if having more people.
Rice Noodle Salad
1 small sweet potato cut into 1 inch cubes
1 red bell pepper, thinly sliced
½ small butternut squash peeled & seeded cut into 1 inch cubes
2 tbsp extra virgin olive oil
6 oz rice noodles – soaked in boiling water 5 min or till tender
Cup mangetout peas sliced long ways
4 shitake mushrooms sliced
2 sprigs of coriander
8 large prawns uncooked and peeled (may substitute with gilled tofu)
Preheat oven 200 degree C
Put sweet potato, butternut squash, red bell pepper, prawns in roasting pan, toss with oil and roast approximately 20 minutes or until tender. Prawns may cook quicker so may have to take them out earlier. Allow to cool.
(If using tofu then rather than roasting, grill separately.)
Pile noodles into two bowls and top with roasted vegetables and prawns and sprinkle with chopped coriander.
Make it a little more challenging and fun by using chop sticks rather than the usual cutlery. How much fun will that be.
I have said a few times now that I love to cook and try different dishes. Eating is such a social event it is a shame to miss out on it. There is nothing better than to have friends around either for lunch or dinner having a little banter going while you are cooking up a storm.
Going to a restaurant you always have to wait for the waiter/waitress to come around, meals do not always come together, people are waiting to be seated so you can not just sit and relax after the meal is over. There is always a bit of pressure you have to settle the bill and leave.
I much prefer to be at home where there is no time frame and you know everyone will get the meal at the same time and best of all you get to enjoy each others company.
Here is a simple meal I hope you will try, it’s for two but easy enough to double if having more people.
Rice Noodle Salad
1 small sweet potato cut into 1 inch cubes
1 red bell pepper, thinly sliced
½ small butternut squash peeled & seeded cut into 1 inch cubes
2 tbsp extra virgin olive oil
6 oz rice noodles – soaked in boiling water 5 min or till tender
Cup mangetout peas sliced long ways
4 shitake mushrooms sliced
2 sprigs of coriander
8 large prawns uncooked and peeled (may substitute with gilled tofu)
Preheat oven 200 degree C
Put sweet potato, butternut squash, red bell pepper, prawns in roasting pan, toss with oil and roast approximately 20 minutes or until tender. Prawns may cook quicker so may have to take them out earlier. Allow to cool.
(If using tofu then rather than roasting, grill separately.)
Pile noodles into two bowls and top with roasted vegetables and prawns and sprinkle with chopped coriander.
Make it a little more challenging and fun by using chop sticks rather than the usual cutlery. How much fun will that be.
MaryLee's Healthy Food and Easy Cooking - Couscous Salad
Hey it’s me again,
Staying with the summer theme of light and cool foods then couscous is something that gets ignored. Talking with different people many of them say they have never heard of couscous which is Durum wheat semolina. It is so simple to use and prepare, all you have to do is boil water and there you have it. In fact all you have to do is follow the directions on the package and you can not go wrong. Takes about 5 minutes to make.
Place 250g/1 cup couscous in a large bowl with 400mls boiling water and 1 tbsp (tablespoon) oil. Stir, cover and stand for 5 minutes. Fluff with a fork to separate.
Chop bell peppers one of each colour into bite size pieces.
1 Courgette chopped same size as peppers
Toss lightly in oil and place on baking tray and put in preheated oven at 350 F or 180 C till roasted turning slightly brown.
Toss into cooked couscous and season with fresh chopped parsley, chives and coriander.
Serve on its own or with a grilled chicken or turkey breast, fish fillet or hamburger pattie, how easy is that. You may wish to use roasted pine nuts or sunflower seeds or tofu rather than meat for your protein.
For variations on making the couscous, then use a stock rather than water.
Staying with the summer theme of light and cool foods then couscous is something that gets ignored. Talking with different people many of them say they have never heard of couscous which is Durum wheat semolina. It is so simple to use and prepare, all you have to do is boil water and there you have it. In fact all you have to do is follow the directions on the package and you can not go wrong. Takes about 5 minutes to make.
Place 250g/1 cup couscous in a large bowl with 400mls boiling water and 1 tbsp (tablespoon) oil. Stir, cover and stand for 5 minutes. Fluff with a fork to separate.
Chop bell peppers one of each colour into bite size pieces.
1 Courgette chopped same size as peppers
Toss lightly in oil and place on baking tray and put in preheated oven at 350 F or 180 C till roasted turning slightly brown.
Toss into cooked couscous and season with fresh chopped parsley, chives and coriander.
Serve on its own or with a grilled chicken or turkey breast, fish fillet or hamburger pattie, how easy is that. You may wish to use roasted pine nuts or sunflower seeds or tofu rather than meat for your protein.
For variations on making the couscous, then use a stock rather than water.
MaryLee's Healthy Food and Easy Cooking - Chicken Breast Salad
It me again,
When summer arrives and the heat and humidity rises then light, cool meals are preferred.
One of the lightest meals and easiest for the summer to make is a chicken breast salad.
Now a salad does not have to be boring nor does it have to have no flavour. One of the main reasons people do not like salads is because they find the ingredients bland. The secret to a great salad is the leaves. I find just iceberg lettuce boring so I tend to use various leaves with it. And the next trick is do not smother or drown the leaves in dressing, you just want a hint of dressing so the flavour of the leaves come through.
Start by cooking a chicken breast one per person grill/broil or BBQ it. With chicken make sure it is fully cooked, the easiest way to tell if the juices run clear. Slice into thick strips. You can either have this warm or cold.
Mix the various leaves, spinach, watercress, rocket and roughly ripped iceberg into a large bowl.
Slice fresh mushrooms, spring onions, cucumbers, bell peppers or whatever vegetable you like and toss into the leaves. Season with your dressing of choice but remember to add sparingly. Serve out each portion into bowls or plates and place the sliced chicken breast on top. Simple and delicious.
Use a turkey breast or salmon or tuna fillet as an alternative to chicken.
Sample of various leaves and fresh herbs to add. A lot of times I use basil, coriander, chives or parsley these have great flavours and will add so much to a salad it will never be boring.
When summer arrives and the heat and humidity rises then light, cool meals are preferred.
One of the lightest meals and easiest for the summer to make is a chicken breast salad.
Now a salad does not have to be boring nor does it have to have no flavour. One of the main reasons people do not like salads is because they find the ingredients bland. The secret to a great salad is the leaves. I find just iceberg lettuce boring so I tend to use various leaves with it. And the next trick is do not smother or drown the leaves in dressing, you just want a hint of dressing so the flavour of the leaves come through.
Start by cooking a chicken breast one per person grill/broil or BBQ it. With chicken make sure it is fully cooked, the easiest way to tell if the juices run clear. Slice into thick strips. You can either have this warm or cold.
Mix the various leaves, spinach, watercress, rocket and roughly ripped iceberg into a large bowl.
Slice fresh mushrooms, spring onions, cucumbers, bell peppers or whatever vegetable you like and toss into the leaves. Season with your dressing of choice but remember to add sparingly. Serve out each portion into bowls or plates and place the sliced chicken breast on top. Simple and delicious.
Use a turkey breast or salmon or tuna fillet as an alternative to chicken.
Sample of various leaves and fresh herbs to add. A lot of times I use basil, coriander, chives or parsley these have great flavours and will add so much to a salad it will never be boring.
MaryLee's Healthy Food and Easy Cooking - Leek and Potato Soup
Hello again,
Soup is often forgotten and it can be a great meal or even comfort food. There is nothing better than have a wonderful steaming bowl of soup to warm yourself with especially when it is cold wet and blustery outside.
There are so many variations of soup you can do but I’ll give you one of my favourites Leek and Potato how wonderful.
The secret of a good soup is the stock as it is predominately what soup is about.
Vegetable stock
In large saucepan put
3 onions cut in half
5 carrots cut in half
3 sticks celery cut in half
2 cloves garlic cut in half
Sprig of thyme, 1 bay leaf
Pinch of salt (1/4 tsp teaspoon)
Cover with water about 3 litres
Place over heat bring to boil then reduce heat and gently simmer about an hour. Remove the vegetables and herbs and there you have your stock.
You can make this in advance and keep in fridge for 3 – 5 days or freeze.
Leek and Potato Soup
5 large potatoes peeled and roughly chopped
2 medium leeks washed and finely sliced
1 cup low fat milk
1.5 litre stock
In large saucepan heat 1 tbsp (tablespoon) oil put in leeks stir till become soft, do not let them brown. Add the stock and potatoes and bring to boil, reduce heat and simmer about 20 minutes. Add the milk season to taste. Let cool slightly then liquidise till smooth. Reheat but do not boil. Garnish with a teaspoon of crème fraiche or plain yogurt if you wish.
Soup is often forgotten and it can be a great meal or even comfort food. There is nothing better than have a wonderful steaming bowl of soup to warm yourself with especially when it is cold wet and blustery outside.
There are so many variations of soup you can do but I’ll give you one of my favourites Leek and Potato how wonderful.
The secret of a good soup is the stock as it is predominately what soup is about.
Vegetable stock
In large saucepan put
3 onions cut in half
5 carrots cut in half
3 sticks celery cut in half
2 cloves garlic cut in half
Sprig of thyme, 1 bay leaf
Pinch of salt (1/4 tsp teaspoon)
Cover with water about 3 litres
Place over heat bring to boil then reduce heat and gently simmer about an hour. Remove the vegetables and herbs and there you have your stock.
You can make this in advance and keep in fridge for 3 – 5 days or freeze.
Leek and Potato Soup
5 large potatoes peeled and roughly chopped
2 medium leeks washed and finely sliced
1 cup low fat milk
1.5 litre stock
In large saucepan heat 1 tbsp (tablespoon) oil put in leeks stir till become soft, do not let them brown. Add the stock and potatoes and bring to boil, reduce heat and simmer about 20 minutes. Add the milk season to taste. Let cool slightly then liquidise till smooth. Reheat but do not boil. Garnish with a teaspoon of crème fraiche or plain yogurt if you wish.
MaryLee's Healthy Food and Easy Cooking - Vegetable Stir Fry
Once again Hello,
I mentioned before that I wanted to eat healthier and lose weight but not give up on foods I love so I looked at my eating habits and portion sizes and found that was the answer to having control of my weight.
I love cooking and am always amazed when I hear people say they just are too exhausted when they get home from work or school to prepare a meal so they either order in or buy ready made meals. I just do not understand this because I find it takes just as much effort and time to order in a meal than to make a simple healthy meal. I like to control what I eat so I prefer making my meals.
Cooking does not have to be an effort nor does it have to be challenging. Keep it simple to start with and you will find it can be really enjoyable. Once you feel comfortable cooking then you can start making more challenging meals.
Here is a simple easy to prepare meal that you can do for lunch or dinner. A vegetable stir fry but if you wish to add meat then it is simple to do.
Preferably a wok but a skillet or frying pan will do.
1 Onion cut into rings then cut rings in half.
1 Carrot julienne or cut into strips about 3 inches long
1 Bell pepper any colour you prefer cut into strips
1 Chilli pepper cut into strips (optional)
1 Courgette or Zucchini cut into strips about 3 inches long
Fresh ginger cut into strips again no longer than 3 inches
2 Clove Garlic cut into thin strips
Hand full of pine nuts or sunflower seeds
2 tbsp (tablespoon) of soy sauce
1 tbsp light oil or olive oil
Heat pan and put the pine nuts or seeds in shake them around till they are slightly toasted. Remove and put to side till later.
Add 1 tbsp light oil or olive oil into pan, when heated add the onion and stir till softened then add the garlic and ginger, continue to stir about 2 minutes then add the remaining vegetables. Continue to stir them around till they cook to the tenderness you prefer at this point add the soy sauce and mix. Add the nuts and seeds and mix one more time.
There you have it a simple stir fry that is so easy to do. Now I some times use balsamic vinegar rather than soy sauce just for a difference or try lemon juice, there is no right or wrong way, it’s just experimenting with flavours. Season with fresh chopped herbs of your choice.
If you wish to add meat then cut it into strips and add after the onions as meat will take slightly longer to cook then the vegetables. If you are using fresh prawns then add at the end as these do not take long to cook. They are cooked when they turn pink. You can also add tofu but brown it first like you did with the nuts and then add at the end.
I mentioned before that I wanted to eat healthier and lose weight but not give up on foods I love so I looked at my eating habits and portion sizes and found that was the answer to having control of my weight.
I love cooking and am always amazed when I hear people say they just are too exhausted when they get home from work or school to prepare a meal so they either order in or buy ready made meals. I just do not understand this because I find it takes just as much effort and time to order in a meal than to make a simple healthy meal. I like to control what I eat so I prefer making my meals.
Cooking does not have to be an effort nor does it have to be challenging. Keep it simple to start with and you will find it can be really enjoyable. Once you feel comfortable cooking then you can start making more challenging meals.
Here is a simple easy to prepare meal that you can do for lunch or dinner. A vegetable stir fry but if you wish to add meat then it is simple to do.
Preferably a wok but a skillet or frying pan will do.
1 Onion cut into rings then cut rings in half.
1 Carrot julienne or cut into strips about 3 inches long
1 Bell pepper any colour you prefer cut into strips
1 Chilli pepper cut into strips (optional)
1 Courgette or Zucchini cut into strips about 3 inches long
Fresh ginger cut into strips again no longer than 3 inches
2 Clove Garlic cut into thin strips
Hand full of pine nuts or sunflower seeds
2 tbsp (tablespoon) of soy sauce
1 tbsp light oil or olive oil
Heat pan and put the pine nuts or seeds in shake them around till they are slightly toasted. Remove and put to side till later.
Add 1 tbsp light oil or olive oil into pan, when heated add the onion and stir till softened then add the garlic and ginger, continue to stir about 2 minutes then add the remaining vegetables. Continue to stir them around till they cook to the tenderness you prefer at this point add the soy sauce and mix. Add the nuts and seeds and mix one more time.
There you have it a simple stir fry that is so easy to do. Now I some times use balsamic vinegar rather than soy sauce just for a difference or try lemon juice, there is no right or wrong way, it’s just experimenting with flavours. Season with fresh chopped herbs of your choice.
If you wish to add meat then cut it into strips and add after the onions as meat will take slightly longer to cook then the vegetables. If you are using fresh prawns then add at the end as these do not take long to cook. They are cooked when they turn pink. You can also add tofu but brown it first like you did with the nuts and then add at the end.
Friday 27 June 2008
MaryLee's Healthy Foods and Easy Cooking - Cheesey Pasta
Hello again,
This is another easy meal and it will not take you long to prepare. Now I do not like to buy ready made I prefer to make my own. I feel I have better control on what I am eating by doing this also I know it will be healthier. Packaged or ready made meals have a higher fat and salt content and most have preservative, which I do not want to consume.
Cheesey Pasta
I like to make my own pasta but for this you can buy dry noodles/shells but no Kraft Dinner.
In saucepan bring to boil water with a drop of oil and about a ½ tsp of salt (sea salt is what I use)
When boiling add the pasta, shells are best rather than long noodles. Oviously depending on how many will determine how much but for two use half a 500g bag. Lower the heat to a gentle boil, stirring occasionally to stop from sticking together. Cook till tender but firm not mushy soft. Drain.
While the pasta is cooking grate your cheese I prefer using low fat strong flavoured cheese. Experiment with various types use 2 – 4 different types. Remember blue cheese’s are very strong and will over power the flavour so use sparingly.
Grate the cheeses of your choice about 2 cups for about half a 500g bag of pasta used.
In a oven proof bowl put the drained pasta, mix in the grated cheese and bake in oven till cheese is melted and top is golden.
Serve with fresh green salad and you have an easy meal ready in approx. 30 minutes. Easy…below is list of various cheese types.
bleu – roqueforti, gorgonzola
Soft – camembert, brie
Semi hard – cheddar, Colby, edam gouda
Cooked Curd – Gruyere, beaufort, emmenthaler
Hard – Parmesan, reggiano
Fresh – goat, cottae, cream, feta, mascarpone, mozzarella, ricotta
This is another easy meal and it will not take you long to prepare. Now I do not like to buy ready made I prefer to make my own. I feel I have better control on what I am eating by doing this also I know it will be healthier. Packaged or ready made meals have a higher fat and salt content and most have preservative, which I do not want to consume.
Cheesey Pasta
I like to make my own pasta but for this you can buy dry noodles/shells but no Kraft Dinner.
In saucepan bring to boil water with a drop of oil and about a ½ tsp of salt (sea salt is what I use)
When boiling add the pasta, shells are best rather than long noodles. Oviously depending on how many will determine how much but for two use half a 500g bag. Lower the heat to a gentle boil, stirring occasionally to stop from sticking together. Cook till tender but firm not mushy soft. Drain.
While the pasta is cooking grate your cheese I prefer using low fat strong flavoured cheese. Experiment with various types use 2 – 4 different types. Remember blue cheese’s are very strong and will over power the flavour so use sparingly.
Grate the cheeses of your choice about 2 cups for about half a 500g bag of pasta used.
In a oven proof bowl put the drained pasta, mix in the grated cheese and bake in oven till cheese is melted and top is golden.
Serve with fresh green salad and you have an easy meal ready in approx. 30 minutes. Easy…below is list of various cheese types.
bleu – roqueforti, gorgonzola
Soft – camembert, brie
Semi hard – cheddar, Colby, edam gouda
Cooked Curd – Gruyere, beaufort, emmenthaler
Hard – Parmesan, reggiano
Fresh – goat, cottae, cream, feta, mascarpone, mozzarella, ricotta
MaryLee's Healthy Foods and Easy Cooking - Salmon
Hello again,
I have been talking about how eating healthy and cooking do not have to be an ordeal. I wanted to lose my extra weight and did not want to diet so I decided to look at what and how I was eating and then go from there.
Understanding what the foods you eat do to your body will help you when you are trying to lose weight. You do not have to give up foods just may have to limit the amounts and also how often you eat certain foods.
Preparing your own meals rather than, going out to eat, ordering in or buying ready made meals, is better and healthier but also can be very enjoyable.
I enjoy cooking simple and healthy meals. I turn on my tunes, or pop in a movie or just use the time to organise my thoughts. It can be very therapeutic.
Here is a simple but very tasty meal.
Salmon
Take a fillet of Salmon, depending on how many you are cooking for will determine the size. Be reasonable you really do not need more than 4-6oz per serving.
To cook broil/grill, skillet or bake. Any of these are easy and quick to do. If I decide to BBQ I usually place it in foil as it does become flaky and tends to fall through the rack.
BBQ – place fresh herbs or sliced lemons on the foil, lay fillet on top and then loosely rap it into a small package. Place on the BBQ, I find when the foil expands or puffs up the salmon is cooked, usually takes 10 minutes depending on size of fillet and temperature of BBQ.
To grill/broil, place under element for approx.5 minutes. Turn over and finish cooking on the other side. You can see how the colour changes as it cooks, by looking at the side of the fillet.
Cook basically the same on a dry skillet over medium heat. As the colour changes on the side once it reaches about half way flip the fillet and continue to cook.
Serve with fresh spinach and sliced mushroom salad.
This should take you less than 20 minutes to prepare and how healthy is this.
I have been talking about how eating healthy and cooking do not have to be an ordeal. I wanted to lose my extra weight and did not want to diet so I decided to look at what and how I was eating and then go from there.
Understanding what the foods you eat do to your body will help you when you are trying to lose weight. You do not have to give up foods just may have to limit the amounts and also how often you eat certain foods.
Preparing your own meals rather than, going out to eat, ordering in or buying ready made meals, is better and healthier but also can be very enjoyable.
I enjoy cooking simple and healthy meals. I turn on my tunes, or pop in a movie or just use the time to organise my thoughts. It can be very therapeutic.
Here is a simple but very tasty meal.
Salmon
Take a fillet of Salmon, depending on how many you are cooking for will determine the size. Be reasonable you really do not need more than 4-6oz per serving.
To cook broil/grill, skillet or bake. Any of these are easy and quick to do. If I decide to BBQ I usually place it in foil as it does become flaky and tends to fall through the rack.
BBQ – place fresh herbs or sliced lemons on the foil, lay fillet on top and then loosely rap it into a small package. Place on the BBQ, I find when the foil expands or puffs up the salmon is cooked, usually takes 10 minutes depending on size of fillet and temperature of BBQ.
To grill/broil, place under element for approx.5 minutes. Turn over and finish cooking on the other side. You can see how the colour changes as it cooks, by looking at the side of the fillet.
Cook basically the same on a dry skillet over medium heat. As the colour changes on the side once it reaches about half way flip the fillet and continue to cook.
Serve with fresh spinach and sliced mushroom salad.
This should take you less than 20 minutes to prepare and how healthy is this.
MaryLee's Healthy Foods and Easy Cooking - Hamburger and Fries
Hello again,
Here is another simple meal to prepare and it will not take you very long to do.
Just because you are trying to eat healthy and lose weight does not mean you can not enjoy food. For example most people think they can not eat hamburger and fries. Well that is not so. As I said before its looking at the food type and how it is prepared will determines if it is better for you. For example deep frying is not as healthy as baked or grilled so rather than deep fry your potatoes bake them, still taste great and better for you.
To make fries baked in oven.
Wash potatoes. I leave the skins on but some may wish to peel.
Julienne the potatoes which is cutting the potatoes into strips, the thickness you prefer.
Put in bowl and sprinkle with olive oil or low fat light cooking oil. I prefer using olive oil. Do not drown them in oil just needs to coat the potatoes. Season or leave plain. I like to sprinkle smoked paprika or garlic powder even curry powder. Mix the potatoes until they are coated, best to use your clean hands.
Take a baking tray and lightly grease it or use a non stick baking tray. Put it into a preheated oven of 350 degrees F or 180 degrees C for approx 5 minutes. Carefully take it out and spread potatoes on it and return to oven. Mix the potatoes around after approx. 10 min then return and cook till golden brown.
Hamburger
Use lean beef or substitute with minced chicken or turkey. Place in bowl add flavourings such as worcestershire sauce, low sodium bbq sauces, ketchup, tomatoe paste, horseradish, mustard ect. Or chopped fresh herbs rosemary, parsley, thyme, chives and so on. Experiment with flavours it can be fun.
Optional add finely chopped onion, garlic or ginger to mixture.
Using your clean hands mould into patties (if not sticking together add one beaten egg to mixture to help it bind)
Grill or bbq till cooked to your satisfaction.
Eating healthy does not mean you have to give up foods. Cooking does not need to be difficult or long drawn out, this should take you about 30 minutes.
Here is another simple meal to prepare and it will not take you very long to do.
Just because you are trying to eat healthy and lose weight does not mean you can not enjoy food. For example most people think they can not eat hamburger and fries. Well that is not so. As I said before its looking at the food type and how it is prepared will determines if it is better for you. For example deep frying is not as healthy as baked or grilled so rather than deep fry your potatoes bake them, still taste great and better for you.
To make fries baked in oven.
Wash potatoes. I leave the skins on but some may wish to peel.
Julienne the potatoes which is cutting the potatoes into strips, the thickness you prefer.
Put in bowl and sprinkle with olive oil or low fat light cooking oil. I prefer using olive oil. Do not drown them in oil just needs to coat the potatoes. Season or leave plain. I like to sprinkle smoked paprika or garlic powder even curry powder. Mix the potatoes until they are coated, best to use your clean hands.
Take a baking tray and lightly grease it or use a non stick baking tray. Put it into a preheated oven of 350 degrees F or 180 degrees C for approx 5 minutes. Carefully take it out and spread potatoes on it and return to oven. Mix the potatoes around after approx. 10 min then return and cook till golden brown.
Hamburger
Use lean beef or substitute with minced chicken or turkey. Place in bowl add flavourings such as worcestershire sauce, low sodium bbq sauces, ketchup, tomatoe paste, horseradish, mustard ect. Or chopped fresh herbs rosemary, parsley, thyme, chives and so on. Experiment with flavours it can be fun.
Optional add finely chopped onion, garlic or ginger to mixture.
Using your clean hands mould into patties (if not sticking together add one beaten egg to mixture to help it bind)
Grill or bbq till cooked to your satisfaction.
Eating healthy does not mean you have to give up foods. Cooking does not need to be difficult or long drawn out, this should take you about 30 minutes.
MaryLee's Healthy Foods and Easy Cooking - Jacket Potato
Hello again,
This is one of my favourite meals and it can not be simpler to do.
The old fashion Jacket Potato
Scrub the potato – now remember wanting to eat healthy and lose weight the size matters so a potato about the size of your fist should be enough.
Score or stab the potato bake in oven at 350 F or 180 C for approx. 1 hour. Or wrap in tin foil and put on the BBQ for about 1 hour.
Top with anything you wish such as baked beans, stewed tomatoes, tuna, tuna and sweet corn, grated cheese (low fat), cottage cheese, curry sauce, cabbage salad and so on.
It could not be easier and fun to try different toppings.
I always like to eat carbs and proteins together so if you are not using the tuna or cheese topping you may want to place a chicken breast or pork chop or steak on a baking tray and cook it with the potato in the oven or on the BBQ.
How simple is this and it takes no effort at all to do.
This is one of my favourite meals and it can not be simpler to do.
The old fashion Jacket Potato
Scrub the potato – now remember wanting to eat healthy and lose weight the size matters so a potato about the size of your fist should be enough.
Score or stab the potato bake in oven at 350 F or 180 C for approx. 1 hour. Or wrap in tin foil and put on the BBQ for about 1 hour.
Top with anything you wish such as baked beans, stewed tomatoes, tuna, tuna and sweet corn, grated cheese (low fat), cottage cheese, curry sauce, cabbage salad and so on.
It could not be easier and fun to try different toppings.
I always like to eat carbs and proteins together so if you are not using the tuna or cheese topping you may want to place a chicken breast or pork chop or steak on a baking tray and cook it with the potato in the oven or on the BBQ.
How simple is this and it takes no effort at all to do.
MaryLee's Healthy Food and Easy Cooking - Intro - Simple Omelette
Hello everyone, I just wanted to share some of my experiences and food habits with you. Who am I you ask? Well like so many of you I am an everyday person who suffers from the battle of the bulge. I was never obese but I was bigger than I wanted to be and a few years ago decided to do something about my weight. I didn't want to do another diet nor did I ever want to become an exercise freak, going to the gym every day and so on. So I decided to look at what I enjoy most and that is cooking and enjoying food.
You see I did not want to lose out on the enjoyment of eating the foods I like but did want to do something about my weight so I decided to continue to enjoy food but eat differently and be a little more careful about what types of food I eat. For example cuts of meat, started using lean cuts over fattier one and eating more chicken and fish.
I grew up on a beef farm so red meat - beef was a stable diet. This is fine however, red meat is higher in fat than fish and chicken, and as we get older the risk of heart problems, clogged arteries and so on become a bigger issue than when younger. I do not want myself nor my partner/husband to suffer from this so I started looking at how to cut out fats from our meals. Also at our eating habits. When possible I use a lighter cooking oil, low fat cheeses and so on but that does not mean I risked flavour and texture to do this. I altered my cooking but still had enjoyable meals.
I enjoy cooking I have been doing it since I was a little girl. Now those of you who think cooking has to be difficult and a chore then this will be very helpful to you. Creating a meal can be the easiest thing to do and it does not have to take any real effort at all. Here is one of the easiest meals to start with. This will work for breakfast, lunch or dinner. It can be just simple or spiced up depending on your mood.
All you need is a skillet/frying pan and eggs and a little seasoning. Thats right it is the simple omelette. Here goes...
The trick of cooking a good omelette is a hot frying pan and not over mixing the eggs.
Take a deep mixing bowl and crack in 2 eggs, (if you are worried about fat then just use the whites)
Add chopped approximately 1 tbsp (tablespoon) of fresh herbs such as chives, parsley, thyme, mint, coriander, rosemary or what flavour you enjoy. Experiment it can be fun. Some herbs can be very overpowering so be careful.
Add finely chopped onion, any kind will do about 2 tbsp
Finely chopped chilli pepper depending on heat start with ¼ tsp (This of course is optional)
Add 1 tbsp of milk
Season with pepper if you like try to cut out using salt or if you do add very little 1/4 of a tsp (teaspoon)
Lightly mix the mixture using a fork but do not over due this as you want air bubbles in it.
Heat your pan with a tsp of light cooking oil, cover the whole pan alternatively use a non stick pan.
When pan is hot but not smoking add the egg mixture then take a lifter/spatula and hold the pan on a slight angle, the egg mixture will run down the pan but this is good, just be careful and not let it spill over the rim of the pan. Starting from the handle side to fold the omlette over onto itself again and again till it resembles a roll. Once it is rolled it should be nicely cooked. Serve with a small salad.
Here you have a simple meal that literally took 15 minutes to make. Less time than ordering in or stopping for a take away.
You see I did not want to lose out on the enjoyment of eating the foods I like but did want to do something about my weight so I decided to continue to enjoy food but eat differently and be a little more careful about what types of food I eat. For example cuts of meat, started using lean cuts over fattier one and eating more chicken and fish.
I grew up on a beef farm so red meat - beef was a stable diet. This is fine however, red meat is higher in fat than fish and chicken, and as we get older the risk of heart problems, clogged arteries and so on become a bigger issue than when younger. I do not want myself nor my partner/husband to suffer from this so I started looking at how to cut out fats from our meals. Also at our eating habits. When possible I use a lighter cooking oil, low fat cheeses and so on but that does not mean I risked flavour and texture to do this. I altered my cooking but still had enjoyable meals.
I enjoy cooking I have been doing it since I was a little girl. Now those of you who think cooking has to be difficult and a chore then this will be very helpful to you. Creating a meal can be the easiest thing to do and it does not have to take any real effort at all. Here is one of the easiest meals to start with. This will work for breakfast, lunch or dinner. It can be just simple or spiced up depending on your mood.
All you need is a skillet/frying pan and eggs and a little seasoning. Thats right it is the simple omelette. Here goes...
The trick of cooking a good omelette is a hot frying pan and not over mixing the eggs.
Take a deep mixing bowl and crack in 2 eggs, (if you are worried about fat then just use the whites)
Add chopped approximately 1 tbsp (tablespoon) of fresh herbs such as chives, parsley, thyme, mint, coriander, rosemary or what flavour you enjoy. Experiment it can be fun. Some herbs can be very overpowering so be careful.
Add finely chopped onion, any kind will do about 2 tbsp
Finely chopped chilli pepper depending on heat start with ¼ tsp (This of course is optional)
Add 1 tbsp of milk
Season with pepper if you like try to cut out using salt or if you do add very little 1/4 of a tsp (teaspoon)
Lightly mix the mixture using a fork but do not over due this as you want air bubbles in it.
Heat your pan with a tsp of light cooking oil, cover the whole pan alternatively use a non stick pan.
When pan is hot but not smoking add the egg mixture then take a lifter/spatula and hold the pan on a slight angle, the egg mixture will run down the pan but this is good, just be careful and not let it spill over the rim of the pan. Starting from the handle side to fold the omlette over onto itself again and again till it resembles a roll. Once it is rolled it should be nicely cooked. Serve with a small salad.
Here you have a simple meal that literally took 15 minutes to make. Less time than ordering in or stopping for a take away.
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