Tag Archives: Olive oil

Something Fishy…

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This recipe was meant to be last nights dinner. I had it all planned out and had even cut up the onion, opened the tin of salmon and sliced the tomato when I realised that I only  had one egg left. Fail. So into the fridge all the ingredients went and out came frozen left overs from last week. At least this meant that when I went to cook lunch today everything was nicely prepped for me.

This quick recipe was another recipe inspired by the random items left over before grocery shopping day. The little salmon quinoa cakes are baked in a muffin pan. The quinoa helps add a little crunch to the outer shell of the cake and prevents them from being watery. If you don’t mind spending a little extra, use red salmon instead of pink. I think the taste is far nicer.

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Salmon Quinoa Cake Recipe

(serves 2)

Ingredients

  • 1/3 cup quinoa
  • 1/2 red onion, finely diced
  • 210g canned red salmon, drained
  • 1 cup baby spinach
  • 1 heaping teaspoon of whole grain mustard
  • 4 egg whites, lightly whisked
  • salt and pepper, to taste

Method

1. Boil quinoa in 2/3 cup of water for approximately 15 minutes, until the water is absorbed
2. Microwave onion for 2 minutes in a medium bowl to soften
3. Add baby spinach to quinoa once it is cooked and keep over heat until the spinach has wilted
4. Add baby spinach, quinoa and all other remaining ingredients to onion
5. Stir gently to combine. I tried to keep small hunks of salmon instead of making it into a paste but it’s up to what texture you prefer.
6. Spoon mixture into 6 muffin holes, lightly sprayed with cooking oil
7. Bake for 20 minutes until golden brown

I served my salmon quinoa cakes with tomatoes roasted in balsamic vinegar, rosemary and olive oil, on top of some iceberg lettuce leaves. This was the perfect fast, high-protein lunch after a heavy morning gym session.

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Beef with Asparagus and Mushrooms

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If I could post smells instead of pictures on this blog, then today it would be the smell of these vegetables cooking. The asparagus, onion, mushrooms cooking in olive oil, rosemary, garlic and lemon juice were fragrant and made the kitchen smell incredible.

Asparagus being back made me a happy grocery shopper this morning and I had to try it out in this South Beach recipe for Beef with Asparagus and Mushrooms. I’m no fan of the South Beach diet – I’m too much of a carbohydrate lover to follow it but I have found that the website has some really, really delicious, nutrient packed meal ideas.

This dish is very simple – pan-fried steak and sautéed vegetables. The addition of garlic, rosemary and especially the lemon zest takes it from being potentially boring to something to get excited about (unless I’m the only one who gets excited about a good feed?!).  I’ve re-written the recipe here in metric measurements and for 2 portions instead of 4.

Beef with Asparagus and Mushrooms (from the South Beach Diet)

(serves 2)

Ingredients

  • 2 portions of steak
  • 1T olive oil
  • 2t dried rosemary
  • 2 cloves garlic, minced
  • 1/2 onion, roughly diced
  • 1 bunch asparagus, with spears cut into thirds
  • 250g mushrooms, sliced
  • Zest of 1/2 lemon
  • Salt and pepper, freshly ground

Method

1. Score the steak with diagonal lines
2. Rub 1t rosemary, 1 clove garlic into the steak and season with salt and pepper
3. Heat 1/2T of oil over a medium-high heat and fry steak for ~4 minutes on each side (for medium-rare)
4. Cover the meat with foil while preparing the vegetables.
5. Reduce heat to medium and heat the remaining 1/2T of oil
6. Sauté onion for 2 minutes
7. Add remaining garlic and stir through
8. Add mushrooms and asparagus, cook for 5 minutes until asparagus is cooked through but still crisp and mushrooms are turning golden brown
9. Add the lemon zest and remaining 1t of rosemary
8. Season with salt and pepper before serving

If you’re like me and get grumpy with-out some carbs or you’re hungry I’d recommend serving this with some boiled baby potatoes. Mm.

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Frugal Frittata

For dinner tonight I wanted to make something light, healthy and use up the withering vegetables in my fridge and cupboard. At the start of the week I realised I had somehow managed to accumulate 3 cartons of eggs so, a frittata it was.
Inspired by the Healthy Food Guide recipe for Potato and Spinach Tortilla I put together the following dish.

Frugal Frittata Recipe

(serves 2)

Ingredients

  • ~2c vegetable, chopped into cubes (I used kumara, pumpkin and potato but I’m sure you could also use parsnip, carrot, courgette or broccoli)
  • 4 eggs
  •  1 TBSP cottage cheese
  • 2c baby spinach leaves
  • 1/4t nutmeg
  • salt and pepper to taste

Method

  1. Roast or fry vegetables until tender in a splash of olive oil until tender
  2. Whisk remain ingredients together and stir through cooked vegetables
  3. Bake until golden, puffed up and firm to the touch (about 20 minutes in my oven)

I served this easy meal with some crisp cos leaves, some cottage cheese and a teaspoon of chutney. Not the most attractive looking dish but it tasted good.

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