Tag Archives: Broccoli

Mackerel Salad

Mackerel Salad

  • Servings: 1
  • Difficulty: easy
  • Print

Mackerel Salad

 

 

 

 

 

 

 

Here’s another summer salad recipe which can be enjoyed as a main course solo and is easy to put together.

Purple cabbage is one more vegetable I don’t eat enough of – not due to lack of availability but simply because I don’t know how to use it. But this recipe has changed that.

I wanted to pair the cabbage with mackerel, didn’t want to cook it in order to preserve its nutrients and at the same time didn’t fancy it totally raw and unpalatably bland. So I thought of marinating it, along with some white onions, in vinegar and lemon juice a few hours beforehand. And – voilà – the result is the most delicious, moreish cabbage and onion mixture which is good enough to eat on its own.

paired with some spiced up mackerel, sweet potato, broccoli and cherry tomato, this is a light and colourful salad you can enjoy when the weather is warm

Ingredients

1 Large (or 2 small) mackerel

1-2 Teaspoons chilli sauce of your choice

100 Grams Purple cabbage

100 Grams white onion

150 Grams Broccoli

10-12 Cherry tomato

1 Sweet potato

1 Tablespoon cider vinegar

Juice of one lime or lemon

Generous pinch of freshly ground black pepper

1 Tablespoon olive oil

Salt to taste

Method

  1. First, work on the cabbage and onion about 5 to 6 hours before you plan to have the salad.
  2. Wash and finely shred the cabbage.
  3. Peel, wash and finely slice the onion in half moon shape. Separate each ring.
  4. Drop the cabbage and sliced onion In a container with tight fitting lid. Add the cider vinegar, lemon juice and a pinch of salt.
  5. Toss well, cover and set aside. No need to refrigerate, you can keep this at room temperature.
  6. About an hour before making the salad, wash and cut the sweet potato into medium size chunks.
  7. Dress the sweet potato with olive oil, freshly ground black pepper and a bit of salt. Cover and set aside.
  8. When you are ready to make the salad, transfer the cabbage and onion mixture to a large mixing bowl.
  9. Wipe or wash the mackerel, make slits and apply the chilli sauce inside and on the skin. Cover and set aside.
  10. Wash and cut the broccoli.
  11. Wash the cherry tomato.
  12. In a non-stick frying pan, add the sweet potato along with its olive oil dressing.
  13. Cover and cook for about 8 to 10 minutes till the potato chunks are cooked. They may develop a nice crust.
  14. Remove the sweet potato chunks to a plate and let them cool down a bit.
  15. In the same pan, cook the broccoli and cherry tomato for about 7 to 8 minutes till the broccoli is cooked but still has a bite to it. Transfer to a plate so that they cool down.
  16. Once again, in the same pan, cook the mackerel for about 8 to 10 minutes till the fish is cooked through. You may need to flip it a couple of times to ensure that it is cooked on both sides.
  17. Transfer the mackerel to a plate and once it is cool enough to handle, separate the flesh from the bone. Make sure that you leave the flesh in large chunks.
  18. Add the sweet potato, broccoli, cherry tomato and mackerel to the large mixing bowl holding the cabbage and onion mixture.
  19. Toss gently so that the chunks of mackerel retain their shape.
  20. Serve immediately or chill a bit before having.

Advertisements

Guilt Free Pasta Salad

Guilt Free Pasta Salad

  • Servings: 1
  • Difficulty: easy
  • Print

Guilt Free Pasta Salad

 

 

 

 

 

 

 

Now that summer is upon us, my mind and stomach are turning towards luscious mangoes, juicy watermelon and cooling, fuss-free salads.

Here’s a pasta salad I made for last night’s dinner.

impromptu, good-for-you, balanced recipe of carbs, protein, dairy and vegetables

A little bit of pasta can go a long way if you load it up with vegetables. By this, I mean that you get the satisfaction of having had pasta while bulking it with all the good stuff.

You can use penne, farfale or any other chunky pasta of your choice.

Ingredients

1/2 Cup uncooked pasta

1 Chicken or vegetable stock cube

2-3 Tablespoons low fat, mild yoghurt

2-3 Cloves garlic

1 Teaspoon smooth mustard

1 Tablespoon hot sauce

1 Tablespoon olive oil

100 Grams broccoli

1/2 Cup mixed sprout

7-8 Cherry tomato

1 Yellow pepper

1 Small cucumber

1 Small bunch spring onion

Salt to taste

1 Tablespoon cider vinegar

1/2 Cup fresh parsley

Method

  1. Boil the pasta with a pinch of salt and the stock cube according to instructions on the packet. Drain and put in a big bowl.
  2. Peel and grate the garlic.
  3. To make the salad dressing, whisk together yoghurt, mustard, hot sauce, grated garlic, olive oil and salt to taste. Refrigerate till ready to use.
  4. Wash and finely chop the spring onion. Add it to the pasta bowl.
  5. Wash and halve the cherry tomato and throw them in the pasta bowl.
  6. Char-grill the pepper on the burner and let it cool down. Cover and keep aside, the steam helps loosen the skin.
  7.  Once the pepper has cooled, remove the charred bits. Cut in half, remove the core and the stem and slice it. Add to the pasta bowl.
  8. Wash and dice the cucumber and add to the pasta bowl.
  9. Wash and chop the broccoli.
  10. Wash the sprouts.
  11. Steam the broccoli and sprouts till tender but still with a bite (approximately 7 to 8 minutes). Add to the pasta bowl.
  12. Wash and chop the parsley and add to the pasta bowl.
  13. Now toss everything together, add the salad dressing and toss once again.
  14. Drizzle with the cider vinegar, mix well and serve.

Note:

  1. You can use any hot sauce of your choice.
  2. Use a strong mustard for a bit of zing.
  3. You can peel the cucumber if you wish, I prefer it with the skin on.
  4. If you like garlicky dressing, increase the number of garlic cloves.
  5. I have a double-decker steamer so saved time by boiling the pasta and steaming the broccoli and sprouts simultaneously.

Fat Free Amaranth Leaves & Broccoli Soup

Fat Free Amaranth Leaves & Broccoli Soup

 

 

 

 

 

 

 

 

Having been introduced to amaranth leaves fairly recently, till now, I have only used them raw in salad as a substitute to lettuce.

So, when I got a bunch of this reddish/purplish leafy vegetable yesterday, and seeing as how it was my soup day, I decided to pair it with broccoli for another one of my fat free soups.

The amaranth leaves which I got were deep purple but at times, you can also find the green variety.

Fat Free Soup of Broccoli & Amaranth LeavesOnce cooked, amaranth leaves lend a slightly acidic taste to the final dish. This was a pleasant discovery because even before I had started preparing the soup, I was wondering whether to add a couple of dollops of yoghurt at the end. But when I finally tasted the soup, there was no need.

For this recipe, if you can’t find amaranth leaves, you can use swiss chard or spinach. If you do use amaranth leaves, along with the colourful leaves, use only the tender stems as the tough ones are too fibrous.

Surprisingly, this soup turned out to be very filling. I had it on its own but it would be equally delicious with some bread.

Ingredients

200 Grams broccoli

2 Cups amaranth leaves

Vegetable stock cube

Salt to taste

Method

  1. Wash and roughly chop the broccoli. Use the base if it is tender.
  2. Wash the amaranth leaves.
  3. Place the broccoli and amaranth leaves in a pot along with salt, 2 cups of water and the stock cube.
  4. Bring to boil, cover and let the vegetables cook for 5 to 7 minutes.
  5. Take them off the heat and strain the vegetables retaining the cooking liquor.
  6. Blend the vegetables and transfer them back into the cooking liquor.
  7. Mix well and cook on low heat for about 5 to 7 minutes till the soup is heated through.
  8. Serve hot.

 

Warm Salad of Barley, Beans & Vegetables in Garlicky Dressing

Warm Salad of Barley, Beans and Vegetables in Garlicky Dressing

 

 

 

 

 

 

 

 

today’s salad is very comforting and flexible

Barley, beans and vegetables enveloped in a garlicky tahini and yoghurt dressing provides a very comforting one pot meal.

Ingredients for Warm Salad of Barley, Beans and Vegetables in Garlicky DressingFlexibility is offered by way of additions, deductions and substitutions.

My recipe involves unhulled barley, kidney beans, broccoli, yellow pepper, cherry tomatoes and onions.

You can use chickpea, broad bean, cannellini or any other variety of beans you have handy. I used raw kidney beans which were soaked and cooked before being added. You can use canned beans if it is easier.

Similarly, you can use hulled, pot or pearl barley. Even quinoa or other grains would work well.

As for vegetables, the possibilities are endless. Use whatever is seasonal, fresh and cheap. Most vegetables would make a suitable match for the dressing.

Ingredients for the Garlicky Dressing

100 Grams plain yoghurt

1 Tablespoon tahini

1 Pod garlic

Salt to taste

Method

  1. Peel and crush the garlic.
  2. Whisk the yoghurt and tahini till they are blended.
  3. Add the crushed garlic and salt to the yoghurt and tahini mixture.
  4. Mix well and refrigerate.

Ingredients for the Salad

250 Grams brocolli

10 Cherry tomatoes

1 Yellow pepper

3 small onions

3 – 4 tablespoons cooked beans

2 – 3 tablespoons cooked barley

1 Tablespoon olive oil

Juice of 2 limes or lemons

Salt to taste

Method

  1. Wash and chop the broccoli into medium size pieces.
  2. Wash, de-seed, de-core and chop the pepper into medium size pieces.
  3. Wash the cherry tomatoes.
  4. Peel, wash and halve the onions.
  5. Put all the vegetables, beans and barley in a container which has tight fitting lid.
  6. Whisk the olive oil, lemon juice and salt and pour this marinade over the vegetable-bean mixture.
  7. Mix well, cover and let this sit for 4 to 5 hours.
  8. When you are ready to cook, heat a wide based non-stick frying pan.
  9. When it is hot, add the vegetable-bean mixture along with marinade juices.
  10. Cook on high heat for 7 to 10 minutes till the vegetables are cooked through.
  11. Take off the heat and after about 5 minutes, add the garlicky dressing.
  12. Mix well ensuring that the dressing coats all the vegetables, beans and barley.
  13. Serve while it is still warm.

I had soaked and boiled the unhulled barley in a pressure cooker. Drank the barley water!

Cooked Unhulled Barley  Barley Water

 

 

 

 

 

 

 

 

The garlicky dressing is very simple to make and would make a yummy dip.

Garlicky Dressing

 

 

 

 

 

 

 

 

Fat Free Ginger Redolent Broth of Bean Curd & Vegetables, The Asian Way

Fat Free Ginger Redolent Broth with Bean Ciurd and Tofu, The Asian Way

 

 

 

 

 

 

 

 

Since I started my first kooky soup post with a broth and given my current obsession with soups, it seems fitting that I say farewell to 2013 with another one of my fat free broth recipes!

This one is very simple to prepare and tastes absolutely heavenly thanks to the generosity of ginger.

For additional flavour, I added a beef stock cube; you can use one of your choice.

You can play around with the vegetables. I made it with broccoli, mushrooms and baby corn to stick to the Asian theme.

Ingredients

1 Cup washed and chopped broccoli

1 Cup washed and chopped mushrooms

1 Cup washed and chopped baby corn

1/2 Cup bean curd, cubed

Fresh ginger root the size of your thumb twice over

Stock cube

2 to 3 cups water

Salt to taste

Method

  1. Wash and finely grate the ginger. Keep any juices which come out.
  2. Pour the water in a soup pot along with grated ginger, its juice and the stock cube.
  3. Bring to boil, add the baby corn, cover, lower the heat and cook for 10 minutes.
  4. Next, add the bean curd, broccoli and mushrooms along with a pinch of salt.
  5. Cover and cook for 5 to 7 minutes till vegetables are tender.
  6. Serve piping hot.

Note:

  1. I didn’t peel the ginger but you can do so if you prefer.
  2. You can add some finely chopped spring onion on top if you like.

I chopped the bean curd and vegetables same size in order for them to cook evenly.

Bean Curd and Vegetables for Fat Free Ginger Redolent Broth with Bean Ciurd and Tofu, The Asian Way  Baby Corn for Fat Free Ginger Redolent Broth with Bean Ciurd and Tofu, The Asian Way

 

Port Wine Pork with Broccoli and Mushrooms

Port Wine Pork

 

 

 

 

 

 

 

 

At the potluck Thanksgiving dinner, our friend Asha had brought along what I like to call “drunken chicken”. She had marinated chicken breasts in red wine and then slow-cooked them with some stock. The chicken tasted like gamey meat. Very simple yet absolutely divine.

Asha told me that other meats like pork and beef would work equally well.

I have a bottle of port wine courtesy Judith so thought I would try Asha’s recipe (with a couple of my own tweaks, as always!)

The experiment was a total success. Port wine and pork are compatible together. Will definitely be making this again.

Pork is highly nutritious although it is debatable whether it can be classified as white meat. Use a lean cut without any fat.

ideally serve with some freshly cooked vegetables for a balanced meal

Ingredients for Pork

250 Grams Boneless pork sirloin

1 Cup port wine (or red wine)

2 Tablespoons Worcestershire sauce

1 Tablespoon prepared mustard (I used Colemans)

1 Large onion, finely sliced

1 Head of garlic, cloves peeled and left whole

Salt to taste (I used truffle salt, you can use plain or flavoured salt)

Ingredients for Vegetables

250 Grams broccoli

200 Grams mushrooms

1 Tablespoon olive oil

Juice of one lemon or lime

A generous pinch of seasoning of your preference (I used garlic pepper)

Salt to taste

Method

  1. First, we need to marinate the meat. Mix together the port wine along with mustard, Worcestershire sauce, onions, garlic and salt. Put the pork in this making sure it is fully coated with the wine mixture.
  2. Refrigerate for 6-8 hours. According to Asha, the longer the better. I reckon it will stay good in a refrigerator for upto 24 hours.
  3.  A couple of hours before you are ready to cook the meat, marinate the vegetables.
  4. For this, wash and cut the broccoli in large pieces.
  5. Wash or wipe the mushrooms. I left mine whole, you can cut them in half if you like.
  6. Whisk together the olive oil, lemon juice, seasoning and salt.
  7. Add the vegetables to this marinade and leave them outside for 2-3 hours.
  8. When you are ready to cook, take a wide based frying pan and heat it on a high flame.
  9. Once it is hot, bung in the vegetables along with the marinade.
  10. Turn down the heat, cover and let the vegetables cook for 8-10 minutes. Make sure that they are not overcooked so time according to your personal preference.
  11. Once the vegetables are cooked, scoop them onto a plate and leave any liquid in the pan.
  12. Turn the heat to high and add the pork, onions and garlic (along with the marinade they were sitting in) to the pan.
  13. Flip over the pork a couple of , lower the heat, cover and let it cook for 20 minutes.
  14. After 20 minutes, uncover the pan and turn the pork so that it cooks on the other side.
  15. Cover and let it cook for about 15 minutes more.
  16. Check for doneness, take it off the heat, cover the pan and let the meat sit for about 10-15 minutes before dishing it out on the plate with vegetables.
  17. Don’t forget to scrape off any onions sticking to the pan. They may have turned dark (as you can see from my photo) but taste delicious.

Note:

  1. For this dish, I used boneless pork sirloin but you can use any cut of you like.
  2. You can also substitute pork with beef,  chicken or any other meat.