Tag Archives: Stir-fry

Tamari Wild salmon

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Posted in: DF, S, SF, WF

We’ve just come into Wild salmon season so I had to share this long-standing favourite Toolkit recipe. It takes about 20 mins to get on the plate and tastes as good cold as it does hot. I always make extra so I have a quick fix protein for after work or yoga. It’s delicious in salads or added to stir-fry or soup – try a fish version of Cheat’s chilli chicken & veg soup from last week.

Tamari Wild salmon

Feeds: 2. Takes: Less than ½ hr.

 

Ingredients

2 salmon steaks
1 clove garlic, crushed
1” piece ginger, finely chopped
1 dsp toasted sesame oil
1 tbsp tamari or soy sauce
Lemon juice, squeeze only

Method

Preheat oven to 200C / 400F / Gas 6. Line a baking tray with silver foil – a piece big enough to fold over the salmon steaks. Place the salmon on the foil and score the flesh 3 times on each steak.

Cover with the garlic and ginger, gently pushing some bits into the incisions. Pour over the oil, tamari and lemon, fold over the foil to make a parcel, leaving an opening at the top and transfer to the oven.

Cook for 12 – 15 mins, or until the salmon is cooked through. I like the flesh to still be almost raw in the centre but that’s up to you.

Serve with purple sprouting broccoli or a leaf salad. Or, willpower permitting, store in the fridge to eat cold for up to 3 days.

Note: Eat the the salty tamari sauce while it’s hot; it’s addictive in a junky, cheap crisp way so Little Miss Piggie can’t help but scrape every last bit off the foil. I guess that’s what happens when you forbid yourself junky, cheap crisps…

P/100g steak: Kcal: 203, Pr: 18.0g, Carb: 2.1g, OWS: 0.2g, Fat: 13.8g, Sat Fat: 2.0g, Salt: 1.7g

 

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Cheat’s chilli chicken & veg soup

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Posted in: DF, LF, S, SF, WF

Last week I promised some more ridiculously easy Toolkit recipes; I’m not sure supper gets much quicker than 10 minutes. The barbie sized 224 calories per portion may also sway you if like me, impending Easter beach escapes are to be prepared for… I’ve even thrown in a stir-fry version using the same toolkit.

Cheat's chicken & veg soup. Wholesome Seduction.

Feeds: 2. Cooking time: 10 mins. Genuinely.

 

Ingredients

800ml veg stock – Bouillon
2 tsp Thai red curry paste
1 tsp fresh ginger, chopped or paste – optional
1 cooked chicken breast, chopped into 1” pieces
400g stir-fry veggies or Kale – I use a mix of the two bags. Yup, bags.
Small bunch coriander
½ red chilli

Method

In a pan, add veg stock, curry paste and ginger and bring to the boil. Chop the Garam masala & tamarind chicken (you can also use simple, roast chicken) while waiting for the soup stock to heat.

Add chicken to stock and simmer for 2 – 4 mins., until the meat is heated through. Chop the herbs and chillies at this point, if using.

Add veggies and heat 2 mins until cooked but still crunchy. Serve with fresh, chopped chillies and coriander.

Tip:

You can swap the chicken for salmon, prawns or toasted cashews. I’m sure tofu would work just as well. You can also add some rice noodles a la Vietnamese Pho. The options are endless.

And for stir-fry:

Heat 1 tbsp toasted sesame oil in a wok or frying pan, toast 1 dsp cashews and set aside. To the pan, add 1 tsp each of chopped ginger and garlic and fry. Throw in the sliced meat to heat through (1 – 2 mins, depending on your choice). Top with the veggies, cashews and a dash of soy sauce and fry until veggies are cooked but still crunchy. Eat; full of self-congratulatory, skinny, smugness.

Nutritional data for chicken soup: PP: Kcal: 224 Pr: 33g, Carb: 5g, OWS 3.3g, Fat: 8.1g, Sat Fat: 0.9g.

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