8 delicious one-pot recipes
Transcript of 8 delicious one-pot recipes
Pressed for time but still craving good wholesome meals? Try these
eight delicious one-pot dishes.
8 delicious o n e - p o t r e c i p e s
Contents
01 03
05 07
09 11
13 15
For novice chefs, the idea of making curry can be daunting. Try this fuss-f ree vegan version that’s packed with flavour and just the right kick. It’s also perfect for Meat Free Mondays.
Stove top 30 minutes Servings: 4 – 6
Vegan Cauliflower C h i c k p e a C u r r y
01
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons yellow curry paste
• 1 medium onion, diced
• 1 teaspoon grated ginger root
• 410g tinned chickpeas (no added salt), washed and drained
• 410g tinned diced tomatoes (no added salt)
• 1 medium-sized cauliflower, cut
into florets
• Pinch of f reshly ground black pepper
• 1 bay leaf
• ½ cup water
• 2 cups spinach leaves
• ¼ cup f resh cilantro, roughly chopped (optional)
• 2 teaspoons minced f resh mint leaves
1. Heat oil in a large pot. Once
heated, add the curry pastes
and onion and sauté until
softened.
2. Add ginger and chickpeas
and toss to coat.
3. Add tomatoes, cauliflower
florets, pepper, bay leaf and
water and stir together.
4. Bring to a simmer then low-
er heat and cover until cauli-
flower is tender and cooked
(about 15-18 minutes).
5. Remove f rom heat and stir
through the spinach.
6. Garnish with f resh chopped
cilantro and minced mint.
7. Serve with cooked brown
rice, quinoa or a whole grain
of your choice.
Ingredients
Instructions
Nutrition information per serve (without grain): Energy 742kJ; Protein 9.2g; Fat
(total) 4.9g; Fat (saturated) 0.6g; Carbohydrate 19g; Sugars 7.0g; Sodium 297mg.
Trade the stove top for your pressure cooker and get this savoury stew on your
dinner plate in record time. Works perfectly as an alternative to a Sunday roast.
Butternut Squash B e e f S t e w
40 – 45 minutes Servings: 6Pressure Cooker
03
1. Place two tablespoons flour and
f reshly ground black pepper in a
large f reezer bag and toss to mix.
2. Add the beef chuck to the f reezer
bag and toss in the flour mixture,
making sure to coat all the meat.
3. In your pressure cooker, enable
the sauté setting and heat one
tablespoon of oil .
4 . Add half of the floured beef
cubes to the oil and brown on all
sides. Transfer the beef to a big,
separate bowl.
5. Add another tablespoon of oil to
the pot and brown the rest of the
meat on all sides.
6. Once browned, return all the
browned meat to the cooker
and add the garlic . Cook for
one minute or until the garlic
becomes f ragrant.
7. Remove all the browned meat
f rom the pot and set aside in a
bowl.
8. Add the remaining tablespoon of
oil to the pot and cook the onion
and celery until soft (about four
to f ive minutes).
9. Once softened, add the onions
and wine.
10. Bring the mixture to a boil,
gently scraping off the crispy bits
at the bottom of the cooker.
11. Add the beef stock and mix with
the remaining two tablespoons
of flour.
12. Next, place the butternut squash,
carrots, potatoes and mushrooms
into the pot.
13. Throw in the bay leaves and
thyme and seal the cooker.
14. Set to the stew setting and cook
for about 30 minutes.
15. Once done, remove the bay
leaves and serve.
Ingredients
Instructions
• 4 tablespoons wholemeal plain flour
• 1 teaspoon f reshly ground black pepper
• 900 grams beef chuck, cubed
• 3 tablespoons extra-virgin olive oil
• 4 cloves garlic , minced
• 1 large onion, diced
• 3 celery stalks, diced
• 1 cup red wine – (for a non-alcoholic version, substitute with 1 cup reduced-salt beef stock and
add 2-3 drops of lemon juice for added acidity)
• 2 cups reduced-salt beef stock
• 3 large carrots, peeled and diced
• 500 grams button mushrooms, quartered
• 1 ½ cups butternut squash, peeled, cored and cubed
• 2 cups potatoes, peeled and quartered
• 2 bay leaves
• 6 thyme stems
Nutrition information per serve: Energy 1830kJ; Protein 39.0g; Fat (total) 23g;
Fat (saturated) 7g; Carbohydrate 13.7g; Sugars 5.8g; Sodium 395mg.
Teriyaki Rice a n d C h i c k e n
30 minutes Servings: 4
05
This satisfying one-pot teriyaki rice and chicken recipe is
delicious with infused flavours – and is all done in under an hour.
Stove top
Teriyaki Sauce:
• 1/3 cup low-sodium soy sauce
• ¼ cup rice wine vinegar or apple cider vinegar
• ¼ cup honey
• 1 teaspoon corn starch
• 3 tablespoons water (more may be needed to thin out sauce)
Rice and Chicken:
• 1-2 tablespoons toasted sesame oil or olive oil
• 1 medium boneless skinless chicken breast, cubed
• Pinch of salt and black pepper
• 2 garlic cloves, minced
• ½ teaspoon ginger, grated or minced
• 1/3 cup red bell peppers (also known as red capsicum), chopped
• 1/3 cup carrots, peeled and grated
• 1 ½ cups uncooked brown rice washed, rinsed and drained
• 1 ¼ cups water
• ½-1 cup broccoli florets
• 1/3 cup f rozen shelled edamame beans or green soybeans, thawed (you may substitute with green peas, f resh fava or lima beans)
• Sesame seeds, for garnish
• Chopped green onions, for garnish
1. Place a large skillet over medium-
high heat and add the teriyaki
ingredients (soy sauce, vinegar,
honey and starch) and whisk to
combine.
2. Slowly whisk in three tablespoons
of water and bring to a boil until
thickened.
3. Transfer the teriyaki sauce into a
heat-safe bowl.
4. In the same pan (cleaned), heat
oil over medium-high heat and
add the chicken.
5. Season with salt and pepper and
cook for two to three minutes,
stirring occasionally until lightly
browned.
6. Stir in the garlic and ginger for
20 seconds, or until f ragrant and
add the bell peppers/capsicum
and carrots and sauté for another
30 seconds.
7. Pour 1/3 cup of the sauce in
your skillet (reserve the rest for
drizzling at the end).
8. Add the uncooked rice into your
skillet and gently stir in the water.
9. Bring to a simmer and lower heat
to medium with the pan covered
10. Cook for 11 minutes, stirring
f requently.
11. Toss the broccoli and edamame
and cover pan and cook for
another four to f ive minutes –
until the liquid is absorbed and
rice is tender.
12. Remove f rom heat and drizzle
with the sauce to taste.
13. Garnish with sesame seeds and
green onions (if desired) and
serve immediately .
Ingredients
Instructions
Nutrition information per serve (without grain): Energy 742kJ; Protein 9.2g; Fat
(total) 4.9g; Fat (saturated) 0.6g; Carbohydrate 19g; Sugars 7.0g; Sodium 297mg.
Pasta simmered in a savoury meat sauce is one for the books. This simple and classic
family meal is ready in just under 20 minutes and still serves up taste and Italian goodness.
Pasta with M e a t S a u c e
07
15 minutes Servings: 6Pressure Cooker
• 1 tablespoon extra-virgin olive oil
• 2 cloves garlic , minced
• 1 small onion, f inely diced
• 1 red chilli , f inely diced
• 1 zucchini, f inely diced
• 2 carrots, f inely diced
• 700 grams lean ground/minced meat
• 4 cups whole wheat pasta
• 3 cups passata (or pureed tomatoes)
• 1 ½ cups water
1. Put the cooker pressure setting
to sauté, add oil to heat and
add garlic , onions, peppers,
zucchini, carrots and meat.
2. Cook until the meat is browned,
and onions and peppers are
softened.
3. Add pasta, passata and water
and stir well.
4 . Set the pot for seven to eight
minutes, one minute less for al
dente pasta.
5. Allow cooker to cool and release
pressure. Stir well and serve.
Ingredients
Instructions
Nutrition information per serve: Energy 2040kJ; Protein 42.6g; Fat (total) 9.9g;
Fat (saturated) 4g; Carbohydrate 50g; Sugars 7.3g; Sodium 189mg.
Fish takes centre stage in this delicious 30-minute meal that’s not only packed
with rich flavours but great nutrients too, making an excellent weeknight meal.
Fish S t e w
25 minutes Servings: 4
09
Stove top
• 2 tablespoons olive oil
• ½ large white onion, diced
• 2 cloves garlic , minced
• 400g tinned diced tomatoes
• ½ cup reduced-fat coconut milk
• ½ cup reduced-fat sour cream
• 2 tablespoons tomato paste
• 1 red bell pepper (also known as red capsicum), sliced
• 1 green bell pepper (also known as green capsicum), sliced
• 700g wild cod (substitute with halibut or haddock), cut into chunks
• Salt and pepper to taste
• ½ teaspoon chilli flakes (optional)
• 1 tablespoon f resh cilantro, chopped
1. Heat oil in a large skillet and
add onion and garlic .
2. Cook until f ragrant or softened
(about three minutes).
3. Add diced tomatoes into the
skillet and stir.
4. Pour coconut milk, sour cream
and tomato paste into the pan
and stir well.
5. Cook for two to three minutes
before adding sliced bell
peppers/capsicum and cod
chunks.
6. Season with salt and pepper
and chilli flakes and cover.
7. Allow the f ish to simmer
for 10-12 minutes, carefully
turning the cod pieces not
covered in broth, halfway.
8. Remove f rom stove, sprinkle
with f resh cilantro and serve
over rice or quinoa.
Ingredients
Instructions
Nutrition per serve (excluding grains): Energy 1340kJ; Protein 33.5g; Fat (total)
17.5g; Fat (saturated) 9.4g; Carbohydrate 6.1g; Sugars 5.9g; Sodium 195mg.
Recreate this classic Chinese takeout at home with this one-pot quinoa f ried
rice recipe. It’s delicious, healthy and ready to be devoured in almost no time.
Quinoa F r i e d R i c e
11
15 minutes Servings: 6Pressure Cooker
• 2 cups white quinoa
• 2 cups water
• 5 large eggs, beaten well
• 1 tablespoon unsaltedbutter
• 1 cup f rozen peas
• 2 medium carrots, f inelydiced
• ¼ cup reduced-saltcoconut aminos or lightsoy sauce
• 1 handful f resh scallion,chopped
Ingredients
1. Set your pressure cooker on
sauté, then add the quinoa and
toast for about f ive to seven
minutes or until it “pops” (this
will give the quinoa a fluffy
texture).
2. Add water, cover the pot and
seal valve.
3. Cook on high pressure for one
minute and allow for natural
pressure to release.
4. Transfer the quinoa to a serving
dish and set aside.
5. Add butter and eggs to the pot
(clean beforehand, if needed)
and cook for two minutes.
6. Move the eggs to one side of the
pot and add the veggies to the
other side of the pot. Sauté until
veggies are softened.
7. Add the eggs and veggies to the
quinoa, then pour in the coconut
aminos and combine.
8. Top with f resh scallion and serve.
Instructions
Nutrition information per serve: Energy 727kJ; Protein 10.7g; Fat (total) 7.5g;
Fat (saturated) 2.9g; Carbohydrate 14.1g; Sugars 2g; Sodium 431mg.
Pork and Green B e a n S t i r F r y
This minimal effort stir-f ry packs a flavourful punch and uses convenient pantry staples. It’s a one-pot
delight that’s sure to get the family ’s approval.
20 minutes Servings: 2 – 3
13
Stove top
IngredientsSauce:
• 1 tablespoon reduced-salt dark soy sauce
• 1 tablespoon Chinese cooking wine or substitute with ¼ cup reduced-sodium chicken stock
• 1 teaspoon sugar
• 2 ½ tablespoons extra-virgin olive oil
• 300g green beans, trimmed and chopped
• 220g lean pork mince (chicken, turkey or beef will also work)
• ½ small onion, f inely chopped
• 2 cloves garlic , f inely chopped
• 2 teaspoons ginger, f inely chopped
• 1 cup brown rice, cooked
1. Mix sauce ingredients in a bowl.
2. Heat half of the oil in a heavy-
based skillet over high heat.
3. Add and spread out beans
to cover base. Cook for a few
minutes, flipping occasionally,
until beans are browned but
tender crisp (not withered or
floppy).
4. Remove and set aside in a bowl.
5. Lower heat to medium-high
and add the remaining oil .
6. Add onions, garlic and ginger
and cook for one minute until
the onion is golden.
7. Increase heat and add the pork.
8. Cook for two minutes (or until
it’s cooked through) then add
the sauce.
9. Cook for 30 seconds before
adding beans.
10. Stir for another 30 seconds and
remove f rom heat.
11. Serve over brown rice.
Instructions
Nutrition information per serve: Energy 2480kJ; Protein 29.4g; Fat (total) 31.8g;
Fat (saturated) 5.7g; Carbohydrate 41.4g; Sugars 7.1g; Sodium 342mg.
Red Lentil T o r t i l l a S o u p
30 minutes Servings: 3
This fun, flavourful and colourful meal will l iven up any dinner table. It’s great for cold winter days and works perfect as Monday’s leftovers.
15
Stove top
• 1 teaspoon olive oil
• ½ cup chopped red onion
• 3-4 cloves of garlic , minced
• 1 jalapeno, minced (optional)
• ½ cup green bell pepper (also known as green capsicum), chopped
• ½ cup red bell pepper (also known as red capsicum), chopped
• ½ teaspoon ground cumin
• ¼ teaspoon oregano
• ½ teaspoon thyme
• ½ teaspoon smoked paprika
• ¼ teaspoon cayenne pepper
• ½ teaspoon garlic powder
• ½ cup red, quick cooking lentils, washed and drained
• 3 ½ cups water
• 2 large tomatoes, f inely chopped
• 1-2 tablespoons tomato paste
• 1 cup cooked black beans
• ½ cup crumbled tortilla chips, to garnish
• 1 teaspoon lime juice
• 1 teaspoon f resh cilantro
1. Heat oil in a saucepan over
medium heat and add onion
and garlic .
2. Cook for three minutes and
add jalapeno and bell peppers/
capsicum, then stir well.
3. Cook for an additional three to
four minutes.
4. Mix in the spices and herbs
(cumin, oregano, thyme,
smoked paprika, cayenne
pepper and garlic powder).
5. Add the lentils and water and
cook for 12 minutes or until al
dente.
6. Add the tomatoes, tomato
paste and black beans and
mix well.
7. Cook for 10 minutes or until
desired consistency.
8. Remove f rom the heat and
add lime juice.
9. Garnish with chips and
cilantro to serve.
Ingredients
Instructions
Nutrition information per serve: Energy 865kJ; Protein 10.3g; Fat (total) 6.7g;
Fat (saturated) 1g; Carbohydrate 21.2g; Sugar 5.2g; Sodium 51mg.
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