Wednesday 16 October 2019

Part Four: Recipes how to make it

Scrambled eggs with grilled tomatoes and spinach
Scrambled eggs with grilled tomatoes and spinach
Library image

DAY 22

BROWN PASTA WITH SALMON, GREEN BEANS AND TOMATO

Boil some brown pasta. Bake a piece of salmon in the oven for eight-10 minutes, then flake removing any skin or bones. Steam or boil some halved green beans, and when pasta is cooked, mix the salmon with the pasta, green beans and about 10 halved cherry tomatoes. A squeeze of lemon juice will add lots of flavour.

DAY 23

CHICKEN AND VEGETABLE STIR-FRY

Slice a large chicken fillet in strips. Heat a teaspoon sunflower or olive oil in a wok, a clove of crushed garlic, two scallions, some grated ginger and the sliced chicken fillet. Cook for 6/8 minutes, then remove the chicken. Heat the wok again, add a sliced pepper, some broccoli florets, a sliced pak choi, some sugar snaps and cook for 2/3 minutes. Add back in the chicken and add 2 tablespoons soy sauce and a large handful of bean sprouts.

Cook for a further minute.

DAY 24

BAKED PLAICE WITH SUGAR SNAPS AND COURGETTES

Bake a large fillet of plaice on baking parchment in a medium to hot oven (200 degrees), for five minutes aprox. Meanwhile, steam some sliced courgettes, and when they are almost ready add some sugar snap peas and steam for a further minute. Squeeze with lemon or line juice and serve with the plaice.

DAY 25

SCRAMBLED EGGS WITH GRILLED TOMATOES AND SPINACH

Whisk two eggs with a tablespoon of low fat milk and black pepper. Slice two big tomatoes in half, season and grill for 6-8 minutes until cooked. Heat a teaspoon olive oil in a frying pan and cook loads of spinach, almost half of one of the supermarket bags as it wilts to nothing. Cook the eggs in a second frying pan or saucepan, using a little olive oil if necessary. Serve.

DAY 26

STEAK WITH ROCKET SALAD WITH SUGAR SNAPS AND CHERRY TOMATO

Cook a lean steak to your liking. Make a salad from halved cherry tomatoes, halved raw sugar snap peas, some sliced red onion and some rocket. Slice the steak and serve on top of the salad.

DAY 27

BAKED CHICKEN WITH BROWN RICE AND GREEN BEANS

Steam some brown rice. Heat a griddle pan and cook a chicken fillet. Add the green beans to the steamer for the last 8 minutes or so of cooking the rice. Slice the chicken and serve on top of the rice/green bean mix. Season with a little lemon juice/Tabasco.

Irish Independent

Editors Choice

Also in Life