3 quick, healthy meals

Pushed for time but still want to eat healthily? Try one of these exciting, easy-to-make options

Tenderstem Asian Portrait

Asian sticky salmon with Tenderstem

Serves: 4
Prep time: 10 minutes
Cooking time: 10 minutes
Calories per serving: 371

Ingredients

4tbsp light soy sauce
4 tsp brown sugar
4tbsp mirin (optional but nice)
4 salmon fillets
A pack of Tenderstem plus a handful of each of your choice of other steamable vegetables depending on what your family likes e.g. baton carrots, baby corn, fine green beans, pak choi
1 inch piece ginger, peeled and finely chopped
2 cloves garlic, peeled and finely chopped
1 red chilli, deseeded and sliced into rings
A handful of fresh coriander roughly chopped
1 tsp olive oil
Juice of a lime
Brown rice or noodles to serve

Method

  1. Mix the soy, sugar and mirin in a shallow dish. Add the salmon and marinade for 10 minutes to an hour. You can prep everything else while this is happening.
  2. Put a steamer over a pan of simmering water and heat a frying pan and a wok on a medium heat. Put the Tenderstem and vegetables in the steamer and at the same time gently cook the ginger, garlic and half the chilli in a little oil in the wok and put the salmon, skin side up in the other pan. Don’t throw the marinade away.
  3. After two minutes, turn the salmon over and take the vegetables out of the steamer and add them to the pan with the garlic, ginger and chilli.
  4. Give it a good stir, season to your taste, put a lid on and leave on a low heat for another two minutes after which the salmon will be ready and the plain vegetables cooked. Put the salmon onto warm plates and pour the marinade into the pan to heat through.
  5. Add the lime juice to the sauce, stir and pour over the salmon. Serve this with plain, brown rice or noodles. Put the chopped coriander and a little dish of chopped chilli on the table to add as you wish.

 

Tenderstem Tagine Portrait

Chicken & Tenderstem tagine

Serves: 4
Prep time: 10-15 minutes
Cooking time:1-1 ½ hours to cook
Calories per serving: 436

Ingredients:

For the tagine
2 tbsp olive oil
800g chicken thighs, or a combination of thighs & drumsticks
2 carrots, chopped
2 onions, chopped
2 cloves garlic, crushed
1 tsp ground cumin
1 tsp ground cinnamon
1 tsp ground ginger
salt & freshly ground black pepper
500ml chicken stock
1 tin chickpeas, drained & rinsed
2 tsp runny honey
300g Tenderstem, each stem cut in half

to serve

Harissa paste (optional)
Generous handful coriander leaf, chopped
Steamed couscous

Method:

  1. Add the oil to a flameproof casserole or large saucepan and set over a medium heat. Fry the chicken pieces on both sides until golden, doing this in batches if necessary to avoid overcrowding the pan. Once the chicken is all browned, return it all to the pan along with any juices.
  2. Toss in the carrots, onions and garlic along with the cumin, cinnamon and ginger and fry for a further couple of minutes, stirring well to coat the meat with the spices. Season with a little salt and pepper to taste.
  3. Pour over the stock and add the chickpeas and honey, stirring thoroughly and bring up to a steady simmer. Turn down the heat, cover with a lid and cook gently for around an hour to an hour and a quarter, or until the chicken is tender.
  4. Once the chicken is cooked, stir through the Tenderstem, re-cover and simmer for a further 10 minutes, or until the Tenderstem is just tender but with plenty of bite. Scatter over the coriander and serve with plenty of couscous to soak up the juice. Serve the harissa on the side as an optional extra to mix through.

 

Tenderstem Paella Landscape

Spanish baked paella

Serves: 4
Prep time: 15 minutes
Cooking time: 35 minutes
Calories per serving: 567

Ingredients:

Pinch of saffron threads
2 tbsp olive oil
200g cooking chorizo, diced
2 medium onions, chopped
2 red peppers chopped
2 cloves garlic, crushed
250g white rice, ideally paella rice, or if not basmati is good
450ml chicken stock
Salt & freshly ground black pepper
300g Tenderstem, each stem cut into 2
300g raw king prawns
Small bunch of flatleaf parsley, chopped
1 lemon, cut into wedges, to serve

Method:

  1. Preheat oven to 200ºC/180ºC fan/gas 6. Sprinkle the saffron threads into a small heatproof glass or bowl and pour over 2 tablespoons of boiling water. Set aside to infuse.
  2. Add the oil to a large heavy based heatproof pan and set over a medium high heat. When it is hot, add the chorizo, onions and peppers and fry together for 10 minutes, stirring frequently until they are a little coloured at the edges.
  3. Reduce the heat a little before stirring through the garlic and rice. Fry for a couple of minutes, making sure all the rice grains are well coated in the juices. Pour in the stock, and saffron, along with its soaking water, stirring well to mix. Season with a little salt and freshly ground black pepper, cover with a tight fitting lid or snuggly tucked piece of foil and bake in the oven for 25 minutes.
  4. Blanch the Tenderstem in a pan of boiling water for 2 minutes. Drain well.
  5. Remove the paella from the oven, stir through the Tenderstem and prawns and most of the parsley, recover and return to the oven for a further 10-15 minutes, until the prawns are pink and cooked and the Tenderstem cooked but with a little bite. Serve immediately, with a little extra parsley scattered on top and lemon wedges to squeeze over.

 Tip: Replace the prawns with an equal quantity of leftover roast chicken for an easy Monday night supper

All recipes courtesy of www.tenderstem.co.uk

Written by Rick Pearson | 137 articles | View profile

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