Skye’s Scran for SCAN: Quick and Healthy Meals

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Comforting Mash. Photo: Skye King

Hiya everyone! As I mentioned in my previous column I have been focusing on healthier food options for this term. The focus for this week’s column is quick yet healthy meals. This will sadly be my last food column for SCAN – I hope you’ve enjoyed reading this column as much as I have writing it!

 

Beef, Mushroom and Veggie Stir-Fry

If you are short of time then this stir-fry recipe is perfect. It will only take about 20 minutes to make and you will have plenty of leftovers too.

Serves: 4 | Prep time: 10 minutes | Cook time: 10 minutes

 

Ingredients

2 tablespoons oyster sauce

1 tablespoons dark soy sauce

1 tablespoons vegetable oil

200g beef rump steak, thinly sliced across the grain into ½cm thick pieces

1-inch fresh ginger, chopped

150g spring greens, sliced

75g pack chestnut mushroom, sliced

 

Method

  1. Mix the two sauces together in a bowl and set aside.
  2. Heat a wok or a large pan until hot, add 1 teaspoon of oil, then add the beef and stir-fry until browned.
  3. Wipe your wok clean and add more oil.
  4. Add the ginger and fry until golden, and then add the spring greens and mushrooms and fry for 3 minutes.
  5. Then add the beef and soy sauce mixture to the wok and cook for 3-4 more minutes.
  6. This yummy stir-fry is best served with steamed rice I think.

 

Recipe inspiration source:

http://www.bbcgoodfood.com/recipes/10360/beef-mushroom-and-greens-stirfry

 

Spanish Omelette

Omelettes are awesome! They make a great light meal, are really easy to dish up and can be eaten any time of the day.

Serves: 1 | Prep time: 5 minutes | Bake time: 20 minutes

 

Ingredients

3 eggs

1 small parsnip

1 small red onion

coconut oil

salt and pepper

1 lemon, a squeeze of juice

50g of rocket

 

Method

 

  1. Slice the parsnip and onion thinly using either a mandolin or a very sharp knife.
  2. In frying pan add 1 tablespoon of coconut oil, then add the onions and sauté for 5 minutes on a medium heat.
  3. Next, add the parsnips into the pan and cook for another 5 minutes or until they are cooked through.
  4. In a large bowl whisk the three eggs together and add a pinch of salt and pepper.
  5. Add the veggies into the bowl with the eggs.
  6. Add another tablespoon of coconut oil to the pan, and then pour the egg and vegetable mixture back into the pan.
  7. Stir the onion and parsnip to make sure it is evenly distributed.
  8. Cook for a minute, until the bottom side is bronzed and then flip the omelette over – you can slide it onto a plate then flip it back over into the pan.
  9. Sprinkle the omelette with fresh rocket and a squeeze of lemon juice and enjoy.

 

Recipe inspiration source:

http://madeleineshaw.com/recipes/my-spanish-omelette/

 

Baked salmon and asparagus

This baked salmon recipe is delicious! It is also very simple to make literally place all the ingredients in a foil packet and bake.

Serves: 1 | Prep time: 5 minutes | Cook time: 20 minutes

 

Ingredients

1 salmon fillet

2 teaspoons olive oil

salt and pepper

1 teaspoon dried oregano

4 asparagus spears

1/2 onion, sliced

2 lemon slices

1 teaspoon fresh parsley, chopped

 

Method

  1. Preheat oven to 200°C.
  2. In a large bowl, add the two pieces of salmon, 2 teaspoons olive oil and sprinkle with salt, pepper and dried oregano.
  3. Cut two sheets of foil – ensure it is big enough to wrap the salmon and asparagus.
  4. First place the asparagus on the sheet of foil.
  5. Layer the salmon fillets over the asparagus and then add the onion and lemon slices on top.
  6. Wrap the sides of foil inward over salmon, and then fold the top and bottom of foil to enclose.
  7. Place the foil packet on a baking sheet and bake in preheated oven for 20 minutes.
  8. Unwrap the foil packet and transfer everything onto a plate to serve.

 

Recipe inspiration source:

http://www.primaverakitchen.com/foil-baked-salmon-recipe/

 

Comforting Mashed Potato

Mashed potatoes are the ultimate comfort food! Although they aren’t the quickest to make but it is definitely worth the effort. This recipe was inspired by Deliciously Ella’s comforting mashed potato recipe. I had to substitute a few ingredients because either I didn’t have them or for instance I burned the kale in the oven… My tweaked recipe still tastes scrummy so definitely give this a try!

Serves: 1 | Prep time: 5 minutes | Cook time: 40 minutes

 

Ingredients

2 medium potatoes

6 baby sweet corns

3 baby courgettes

3 spears broccoli

4 tablespoons olive oil

salt and pepper

big handful of spinach

 

Method

  1. Cut the potatoes into quarters (no need to peel the skin it gives the mash a lovely texture).
  2. Place the potatoes in a large saucepan with cold water and bring to the boil. Then reduce the heat to a simmer and cook for 25-30 minutes.
  3. While the potatoes are cooking cut the sweetcorn in half lengthways, slice the courgettes into thin coins and cut the broccoli sticks in half (i.e. half stalk and other half head and a bit of stalk).
  4. In a medium frying pan pour a little oil and fry broccoli bottom stalks for 5 minutes. Then sprinkle a little salt and pepper, and add the corn, courgette and broccoli heads and cook for 15 minutes. Make sure to keep stirring every now and then to avoid burning.
  5. Once the potatoes have finished cooking, drain them and place in a bowl. Mash them with a potato masher or a fork, pour in the remaining olive oil and add some salt and pepper
  6. Place the potato mash back into the saucepan with a handful of spinach. Cook over a medium heat until the spinach has wilted (should only take a couple of minutes).
  7. Dollop the mash onto the plate, sprinkle the fried veggies on top, then nom on the comfiest potato mash ever.

 

Recipe inspiration source:

Deliciously Ella Every Day by Ella Woodward