Fast food for the working week …

… suppers

The following ideas are interchangeable. We used the Asian Spiced Salmon recipe in the proteins to go with the slaw. You can use the same marinade but with chicken fillet.

Asian Spiced Chicken

Serves 2

240g chicken fillet sliced thinly

2 tbsp rapeseed oil

The marinade

2 roasted garlic cloves

2 tsp powdered star anise or one whole star anise

2 tbsp dark soy sauce

Mix together the marinade and pour over the fillet slices, ensuring that the slices are thoroughly coated. Box and leave in the fridge for an hour or so – it won't hurt to leave it longer.

Heat 2 tbsp of rapeseed oil in a pre-heated wok or large frying pan. Seal the fillet slices on either side quickly – don't overcrowd – cook in batches – cover and set aside.

For a stir fry :

The sauce

1 tbsp dark soy sauce

1 tbsp Chinese rice wine (dry sherry will do)

1 dessert spoon of sweet chill sauce

mix together – can be made ahead, covered and fridged

Choose vegetables that are in season and/or that you love :

2 tbsp of rapeseed oil

100g baby broad beans – blanched and popped – box and fridge

100g small sweet mini peppers, finely sliced – bag and fridge

100g (2 large) salad onions, finely sliced – ditto

all the above can be prepped and bagged ahead

1 can (225g) water chestnuts, sliced

300g beansprouts

I realise that baby broad beans are not in season. They are an excellent product frozen, for your freezer. I realise too that they take time to “pop” - this is just an example of what you can include – it's up to you!

Using a large frying pan or wok, heat the rapeseed oil, add the thinly sliced fillet along with any residual juices – stir fry for 2/3 minutes, then add the onion, sweet peppers and broad beans - stir fry for 2/3 minutes then add the water chestnuts and beansprouts - finally add the stir fry sauce of dark soy, rice wine and sweet chilli sauce. Toss to stir fry for another 3 minutes.

Serve immediately in warmed bowls.

There's more …

Fast food for the working week …

… the protein options to go with the slaw

Here are three ideas for your protein choice. First is a recipe I've used gazillions of times – it's just as good hot or cold.

Asian Spiced Salmon

Serves 2

2 x 4oz Salmon fillets

2 garlic cloves, crushed

1 tsp powdered star anise or one star anise

1 tbsp dark soy sauce

Mix together the marinade and - using an ovenproof dish – pour it over the salmon fillets, turning to coat thoroughly, cover and leave in fridge for an hour or so.

Bake in a pre-heated oven 160fan/180c/Gas 4 for 15 minutes.

If you're using whole star anise then remove before serving. The salmon has a charred look when cooked which is aromatic and delicious with the raw slaw and particularly with the pomegranate dressing.

For a chicken option :

Miso Maple Glazed Chicken

Serves 4

4 chicken breasts

1 tbsp baking powder*

4 fl oz/½ cup maple syrup*

2 fl oz/¼ cup white miso paste*

Mix * together, add the chicken breasts and

marinate for 24 hrs

Sprinkle with chopped spring onions

Bake in a pre-heated oven 180 fan/200c/Gas 6

for 35 minutes

Takes no time at all and, if you marinate the chicken in a foil tray, it can go straight from the fridge, into the oven – no washing up!

Now for the vegetarian option – that old faithful halloumi – cubed, coated in a seasoning and sealed in a drop of rapeseed oil in a non-stick frying pan. I know I've mentioned this recipe recently but it is excellent and tasty with the slaw together with a dressing of your choice!

250g Halloumi cheese

50g plain flour

1 tbsp seasoning of your choice

check out Halloumi Seasonings and dips to

go with 3rd March2018 or a ready made option!

Definitely food for thought!

Coming next fast food suppers for the working week and a question … do you cook a Sunday roast?

Fast food for the working week - dressings for the slaw …

… there's lots to choose from depending on whether you want light or not.

Pomegranate Dressing is delicious and perfect with salmon or chicken or halloumi with the slaw in a wrap or as a salad lunchbox.

Pomegranate Dressing

2 tbsp pomegranate molasses

juice of two limes

2 tbsp sweet chilli sauce

pinch of nigella seeds

1-2 tsps sumac

Mix all the ingredients together, preferably in a jug then

pour into a clean jar (with a lid!) and shake well

You might have noticed that it's healthy too!

Next up :

An Italian/Indian dressing

4 tbsps extra virgin olive oil

1½ tbsps balsamic vinegar

1½ tsps brown sugar

¼ tsp coarse black pepper

¼ tsp cumin powder

pinch of salt

Mix all the ingredients, as above

If you cannot live without your mayo then try the following home-made recipe which has no additives and takes minutes to produce. It does not mean that you can overdo it, do not be a greedy guts!

Matt Preston's

Stick blender mayonnaise

1 egg

1 tbsp Dijon mustard

pinch of salt

juice of half a lemon – 2 tbsp

350ml of grapeseed oil

Break an egg into the stick blender jug. It's important that the yolk doesn't break. Add the mustard, salt and lemon.

Add the grapeseed oil, again being careful not to break the yolk. Insert the stick blender, be sure that the blades completely cover the yolk.

Blend – after a couple of seconds you'll see white ribbons rising through the oil. Slowly pull the blender up through the oil so it amalgamates and push down again to incorporate all the oil.

Variations on a theme :

For a French mayonnaise swap the lemon juice

for white wine vinegar, keep the remaining ingredients

Smoked mayo – stir in a few drops of smoke flavouring

substitute cider vinegar for the white wine vinegar

The choice is yours!

Optional extras anyone?

Add any of the following for a fruit and nut hit :

30g ready to eat apricots, finely diced

30g sultanas soaked in mango and apple juice

1 eating apple of your choice – quartered and

chopped

30g of chopped nuts – walnuts or brazils

Now for the protein choices …

Fast food for the working week – hints and tips …

… for the slaw prep.

I can hear you saying – how long have I got to prep the slaw?! I have a plan which I've mentioned previously but it's definitely worth repeating and it does not include spending a morning with a mandolin or fancy food processor using every attachment known to man – say hello to your new best friend – the julienne peeler – every cook should have one. As I've said carrots bleed if you grate them, not to mention pebble dashing every nook and cranny in your kitchen – how is it possible that grated carrot can jettison so far?

Here's the kit :

 

It's just like a potato peeler but with teeth

which produces even, thin slithers of carrot ideal

for a slaw – you can cut the slithers in half if you wish

small is beautiful – a decent paring knife

is not expensive and takes up less space than a

food processor!

The recipe given will give you a box of slaw – measuring approximately 11cms x 6.5cms x 5cms. One box lasted me a week, a spoonful here and a spoonful there – you'd be surprised how well it fits as a side to lots of main dishes and particularly as part of a sandwich. There are no rules - make up as much as you want!

Now for the dressings ...

Fast food for the working week

Time is our greatest enemy – or rather lack of it - whether its a commute, long hours, collecting and ferrying children there's very little left to think about food and meals and in this case lunches. It doesn't matter where you work – home or at the end of a commute - temptation looms large in both instances. If you're at home you'll raid the biscuits if you're at the end of a commute or on the run because you're ravenous you pick up the nearest “meal deal” which usually includes a tasteless but calorific sandwich, crisps and a sugary drink.

Here's my antidote which does require some prep but it's well worth the effort.

The basic raw slaw

For me a coleslaw is not just a summer side for a BBQ. I like the flexibility of having the raw ingredients, prepped and ready to use. This type of “salad” is delicious all year round.

You can use any dressing that takes your fancy with the cabbage, carrot and onion - whatever else you throw in a bowl is entirely your own choice. There is an added advantage too – if you like to eat sensibly say, during your working week, then making up a batch of raw slaw will be your best friend – so often we set out with the best of intentions - it's not as easy as it sounds when you're hungry and your resistance is low. The answer is to have your ingredients ready and waiting to assemble quickly.

How much you prep is up to you – as a guide :

110g white cabbage, finely sliced – approximately

one third of a medium size cabbage – a “cheek”

use a paring knife – see hints and tips to follow

1 carrot – peeled and sliced with a

julienne peeler – see hints and tips to follow

1 spring onion – 15g finely sliced

salt and black pepper

Slice your cheek of cabbage as finely as you can using a sharp paring knife – bag, clip and fridge.

Julienne your carrot – bag, clip and fridge.

Spring onions are mild, you could use a Spanish onion if you prefer or a red version. You can get a sweet, mild variety too. Slice, bag, clip and fridge.

The ingredients are deliberately bagged separately – they keep fresh longer and carrots “bleed” into other veggies so unless you love orange cabbage I'd definitely recommend!

If you're at home then stash the bags in the fridge. If you're on the run or at the office then box and use a small cool bag.

If you'd like to see a photo of “a cheek of cabbage” check out the Veggie label Saturday 15^th April 2017 – The Coleslaw Conundrum – the raw slaw principle – Coronation Slaw gives the photo.

Hints and tips for the slaw prep up next …

The old ones are the best!

Here are two more variations on the theme of Bubble and Squeak – they are all “much of a muchness” as we say – they are all delicious, made from leftovers or, as I prefer to say, “deliberates”.

Pea and Spring Onion Champ

1.5kg Potatoes, scrubbed

100g butter

500ml/18 fl oz milk (or if a richer consistency

75% milk to 25% double cream)

450g frozen peas

75g spring onions, chopped

4 tbsp chopped parsley

salt and black pepper

Cook the potatoes in salted water until tender, drain, peel and mash. You could use a ricer for absolute “lump free”. Add half the butter – 50g, after mashing or ricing. Place the milk/cream in a pan with the peas and onions and boil, gently, for 4/5 minutes. Add the parsley, take off the heat.

Add the potatoes, keep some of the milk back – you may not need it all. Season to taste and beat until creamy and smooth – add more milk if required.

Serve piping hot with a knob of butter melting in the centre.

P.s. If you wish you could add grated mature cheddar cheese.

Colcannon

Savoy cabbage, finely shredded – half a cabbage

approximately 350g in weight

30g butter

Bunch of spring onions finely chopped

1.5kg Maris piper potatoes,

Salt and black pepper

There are no exact weights here – you may have leftover mashed potatoes and cabbage – it really doesn't matter.

If you've not got leftovers, cook the potatoes in salted water until tender, drain, peel and mash. You could use a ricer for guaranteed lump free.

Put the cabbage in a pan with the butter and cook over a low heat for 2-3 minutes until tender, stirring frequently.

Add the spring onions and cook for another minute or two. Mix with the mashed potato and season well.

If you've cooked your potatoes ahead or are using leftovers, pop the completed dish into a pre-heated oven 180fan/200c/Gas6 for 20 minutes. You could use oven-proof ramekins and serve straight to the table.

Coming up – more fast food ideas for your working week and it's time to get organised and plan!

The squeak photos

the bubble and squeak in the pan

the pan measures 29cms/11½”

the chorizo in the smaller pan – before

and after the pan measures 23cms/9”

the larger “Jackson Pollock” version

the smaller “posh” version – use a ring

8.5cms/3¼” in diameter x 3cms/1¼” deep – first layer is the

Squeak, packed firmly into the ring

next layer is the chorizo, again packed

tightly – see the oil oozing through the Squeak,

remove the ring

with the crowning glory, the poached egg

You don't have to use chorizo – stir fry another layer of your favourite mixed veggies (finely diced) instead. You could sprinkle a layer of grated cheese over the Squeak as it goes into the oven and melts before topping with the poached egg.

The old ones are the best …