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.
Subscribe to:
Posts (Atom)
