Pak Choi & Pepper Stir fry

A stir fry is a great way to pack in plenty of veg into a tasty and quick dinner. Everyone makes theirs a bit differently and you can tailor it to your tastes, so everyone is happy.  You can follow a the recipe to the letter or use it as the groundwork for your own stir fry ideas.

 

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What:

  • 2 chicken breasts, diced small (the smaller the chunks the quicker they will cook)
  • 2-3 tablespoons soy sauce
  • 1 tablespoon rice wine vinegar/mirin
  • 4 cloves of garlic minced/grated
  • 1 red chilli diced
  • thumb size piece of ginger, peeled and grated
  • 1 teaspoon of peanut butter (optional)
  • 2 pak choi (most packets of these I’ve seen in supermarkets have come in a packet of 2)
  • 1 red pepper
  • Stir fry mixed veg bag
  • 2 spring onions
  • a few handfuls of fresh coriander
  • rice or noodles to serve

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How:

  • Cut the chicken into small chunks, place in a bowl and add the soy sauce, rice wine vinegar, garlic, chilli, ginger, peanut butter and 1 chopped spring onion
  • stir the ingredients thoroughly to coat the chicken and allow to marinade, a few hours is ideal but however long you have to marinade will work just fine

 

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  • As stir fries are a speedy dish, have all veg prepared before you start cooking
  • Pull the individual leaves of pak choi away from the base, the bottom of each leaf can be quite tough so cut this part off.
  • Cut the pepper into long, thin strips
  • Dice the remaining spring onion, discarding the very bottom white part and finely cut the coriander, both to use for a garnish at the end
  • Feel free to use up any veg you have to add
  • Start to cook the chicken in a wok or similar dish, there should be liquid from the marinade in the dish. Cook on a medium to high heat, stirring frequently
  • Once you see the chicken starting to seal and appear white, add the veg and stir through

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  • Add some boiling water as required as you’re cooking if the pan is drying up, add a tiny amount, this will help to make a sauce out of the marinade on the chicken

 

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  • if you need to check the chicken is cooked, cut the biggest piece in half to see that the inside is completely white and piping hot to the touch
  • Have rice or noodles cooked and ready to serve, following packet instructions
  • serve, garnish with spring onion, coriander, nuts if you fancy and a dash of soy sauce

 

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This will make 2 generous portions, can keep in the fridge once cooled for 2 days or in the freezer for up to 3 months

 

if you make this make sure to let me know with #studentfoodbible on instagram or tag me @stufoodbible

Lemon, parsley & mustard Roast Chicken

As good as a roast chicken is, it can definitely get a summery slant for this recipe. Preferably marinade overnight or for as long as you can in the fridge. This fresh tasting chicken will be perfect with some Mediterranean roast veg or salad

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What:

For the marinade:

  • 2 shallots
  • 5 garlic cloves
  • juice of 2 lemons
  • 35g parsley
  • 2 teaspoons of wholegrain mustard
  • 1 tablespoon olive oil

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  • Whole chicken
  • 200ml chicken stock

 

How:

  • Peel the shallots and garlic and first blend these together to ensure they are blended as finely as possible
  • Scrape the contents back down to the bottom of the blender, and add the parsley, olive oil, juice of 2 lemons squeezed through a sieve to catch the pips and mustard
  • Blend until it is as fine as possible

 

  • Cover a roasting tray with tinfoil, place the whole chicken on top of the tin foil and cover with the marinade, cover the top of the chicken loosely with tin foil and marinade in the fridge, preferably overnight

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  • Preheat the oven to 170, take the chicken from the fridge, remove the top piece of tinfoil and add the stock around the bottom of the chicken, replace the top piece of tinfoil and cook in the oven according to the packet guidelines
  • remove the top piece of tinfoil for the last 15 minutes of cooking time to let the skin become crispy

 

Between the lemon juice in which marinades the chicken and the stock in the tray, the result is incredibly juicy meat, enjoy!

 

If you give this a go let me know on instagram using #studentfoodbible and tag me @stufoodbible

Chicken & Spinach Curry

I’ve been making this curry for a while now, and I’m finally happy with the recipe for this one. This recipe includes a homemade curry paste, from a previous post. You can use a jarred curry paste by all means as well.

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What: 

  • 2 chicken breast fillets, diced
  • curry paste – I use all of the paste made in this recipe, if a shop bought jar use 2 tablespoons. A massaman curry paste would work well here
  • Frozen peppers
  • Spinach
  • 1x 400g tin of chopped tomatoes
  • 3 teaspoons curry powder
  • Water (fill the empty tinned tomato tin)

 

How:

  • Dice the chicken fillets, and add to a wok/sautee pan with curry paste. Cook on a medium heat for 5 minutes, stirring regularly to coat the chicken

 

 

 

  • Move off the heat, and scrap the chicken to one side to leave a space to add the curry powder
  • Move back onto the heat, allowing the curry powder to gently cook for around 30 seconds, be careful to not let the powder burn. Once you can smell the curry powder toasting, mix thoroughly and incorporate the curry powder through the chicken and paste.

 

 

  • Add a tin of chopped tomatoes, and then fill the tin with water, and add
  • Add frozen peppers and spinach, as much or as little as you want, and any veg you have to use
  • Bring to a low heat and stir frequently for 15-20 minutes
  • Curry flavour tends to improve with time and often tastes better the next day. Let it cool thoroughly before placing in the fridge where it can keep in sealed tupperware for 2-3 days, or freeze for up to 3 months.

 

If you have a go at this recipe make sure to show me on instagram with #studentfoodbible or tag me @stufoodbible

Homemade Curry Paste

I love to make a curry paste as the basis for most curries I make, almost regardless to the type of curry I’m making the paste will pretty much be the same. I use the chopper part of my blender to make the paste or a  mini chopper like this one would do the job. It makes more sense to get a 3-in-1 type of blender to get the stick blender for soup. This is the most used appliance I use in the kitchen and cannot recommend enough!

There are many delicious curry paste recipes out there, a lot with dry spices in the paste. This is the more student friendly version, and I find this paste is more versatile, as spices can be added when making curry. I also use this paste to cook chicken in to give it a bit more life to add to a salad, like this one

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What:

  • 2 shallots
  • 6-7 garlic cloves
  • 1 small green chilli, 1 small red chilli
  • thumb sized piece of ginger, peeled and chopped
  • 2 spring onions
  • 35g coriander
  • Juice of 1 lime
  • Teaspoon of peanut butter

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How:

  • Peel garlic cloves, peel and chop the ginger, peel the shallots and cut in half, add to the blender and blitz
  • Scrape the contents from the sides back down to the bottom when necessary
  • Cut the spring onions into thirds, roughly chop the coriander and chillies and add to the blender
  • Again, scrape back down when necessary to make sure the blade is getting through the ingredients at the bottom
  • Add the peanut butter, roll the lime against the chopping board to loosen the juice, cut in half and squeeze the juice from both parts in to the blender
  • Blend until the paste is as smooth as you can get it

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This is ready to use straight away, keep in the fridge in a sandwich bag for a few days or can be frozen for up to 3 months.

 

If you use this let me know on instagram with #studentfoodbible or tag me @stufoodbible

Thai Chicken Noodle Soup

Autumn is here and that means one thing; soup. I’m starting with a Thai Chicken Noodle Soup that really packs a punch, full of colourful veg and a fiery taste.

 

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What:

  • One chicken fillet – Diced into very small pieces
  • 300g Rice noodles
  • 2 carrots – cut into thin, tiny chunks
  • 1 Leek – Discard the leafy, dark green top and finely shred the remainder
  • 5 Spring Onions diced –  keep a handful aside to garnish
  • 2inch piece of ginger, peeled and diced
  • 5 garlic cloves minced
  • 2 red chillies (This is optional – 2 chillies makes a very, very hot soup) diced
  • 1 tablespoon fish sauce
  • 2 tablespoons soy sauce
  • 1 teaspoon frozen Thai Herb blend from Asda
  • 900ml chicken stock
  • 450ml boiling water
  • Sprinkle of salt
  • 1 tablespoon of olive oil

    L-R: Carrots, ginger, leek, spring onion

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    Garlic and diced chilli

     

How:

  • Chop the carrots, leek, spring onions, garlic, ginger, and chilli and add to a saucepan with the olive oil
  • Add the finely cut chicken fillet and a sprinkle of salt
  • Stir over a medium heat until you notice the veg start to soften and the chicken turn white, this will be about 5 minutes
  • Prepare the chicken stock and add in, then use the same jug to add the boiling water
  • Add the fish sauce and soy sauce
  • Simmer for 10-12 minutes to make sure the chicken is thoroughly cooked
  • Sprinkle in the frozen thai herb blend
  • Add the noodles – You can add fresh noodles or dried, whichever you prefer
  • Simmer for a further 5-7 minutes to cook the noodles
  • Serve topped with the remaining spring onions

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You might find that as the soup sits in the pot for a while the noodles absorb lots of the water and it doesn’t much resemble soup. Add more boiling water, and a little dash of the fish sauce and soy sauce to maintain the flavour.

If you choose to use dried noodles, start with two nests and add more if you wish.

A good tip before serving is to use some clean scissors to cut the noodles whilst its still in the pot. This makes 4-5 portions which you can keep in the fridge for 2 days or freeze.

If you make this make sure to show me on instagram with #studentfoodbible

 

Spinach & Red Lentil Daal

This is a good one. It’s taken a few tweaks to get this right but I’m finally happy with it. Packed full of flavour and goodness, and not to mention cheap, this is a student food staple you’re going to find yourself making again and again.

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What:

  • 150g red lentils (rinsed under cold running water through a sieve)
  • Spinach, in loose terms, loads. Fresh or frozen works perfectly well, the more the better. Aim for at least 100g of fresh, or 4 of the frozen blocks
  • 2 shallots/onions
  • Olive oil/Rapeseed oil/coconut oil/calorie controlled spray
  • 4 cloves of garlic (or as many as you want, there really is no upper limit)
  • One green chilli (Seeds optional)
  • Ground coriander
  • Ground cumin/Cumin seeds
  • Turmeric
  • Curry powder
  • 600-650 ml vegetable stock

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How:

  • Dice shallots/onion finely. Crush garlic cloves. Finely dice one green chilli, you can remove or choose to add the seeds
  • In your pot/pan gently heat 2 tablespoons of oil/spray, adding the diced shallots/onion to the pan
  • Keep on this low heat for 5 minutes, letting the shallots/onion cook gently. Add the garlic, and remain on this low heat for a further 5 minutes, stirring occasionally
  • Take the pan off the heat, and add your spices. Approx a heaped teaspoon of each, and one heaped tablespoon of curry powder
  • Return to a gentle heat, stirring the spices into the mix, and allowing the spices to warm up and begin to cook. Be careful not to let the spices burn, you just want to be able to really start smelling the spices as they cook
  • Add the rinsed lentils, stirring through the spice mix and cook for 5 minutes, stirring every so often
  • Add the vegetable stock gradually, making sure to stir all the ingredients together. The lentils will absorb some of the stock, puffing up in the process. Add 150mls or so of stock at a time, every couple of minutes
  • When about 3/4 of the stock is added, add the spinach. If using frozen spinach you may need to give it a quick blast in the microwave before adding it to the dish. Fresh spinach can be added as it is. The frozen spinach will release some water into the mix, this too will be absorbed by the lentils
  • Add the remainder of your vegetable stock and bring to a medium heat, letting the daal bubble gently. Be careful not to let it stick to the bottom once the heat has gone up, so keep stirring
  • The lentils should cook for 20-25 minutes at a simmer. If you need to add more water to this, that’s perfectly fine. Just add boiling water gradually, and stirring it through
  • Add another teaspoon of curry powder to the mix
  • It’s best to judge whether this is done by tasting to see if the lentils are still hard. Half an hour should be enough time for this dish to be ready to serve

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Between the first and second image you can see I’ve added lots more spinach on the second attempt. It tastes great and is a really easy way to increase the nutritional goodness of this dish. Daal can go with pretty much anything, as I’ve paired it with chicken sausages and roast chicken in the pictures above, it can be a tasty side dish for a curry, or just as good by itself. This is a perfect recipe for batch cooking, just double the ingredients listed above for a generous 6 portions. Let it cool completely before keeping in the fridge for 2 days, or portion it out and keep in the freezer. Give it a go, you won’t regret it.

If you make this make sure to show me on instagram with #studentfoodbible

Tortilla Wrap Pizzas

Everyone loves pizza. What I don’t love however is the extortionate overpricing; when a takeaway pizza can only seem affordable in a large group on a Tuesday, something isn’t right. This is where the  tortilla wrap pizza comes in; it’s cheap, easy, quick and can be suited to everyone’s taste. I gave this a go to see what it was like and loved the result, so much so that it’s been my go to meal over the last week. Give it a go the next time a pizza craving hits you, but your bank account isn’t too happy about it.

 

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What:

  • Tortilla wrap (Wholegrain/plain/flavoured – whatever you fancy)
  • 2 tablespoons of passata
  • 40g mozzarella torn
  • 2 slices of Wafer thin ham
  • Handful of rocket
  • Jalapeños
  • Chilli flakes

This is what I used in the picture below, of course this can be adapted to everyone’s preference and fridge contents. Keep the passata base and throw whatever you fancy on top

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How:

  • Preheat your oven at 180 degrees
  • First you need to lightly toast the tortilla wraps. I used a sandwich toaster for this part, toasting the wrap for around a minute and regularly turning the wrap over so one side didn’t burn. Alternatively you could dry fry the wrap over a very low heat. Place the wrap in a dry frying pan, and again turning regularly
  • Spread the passata over the wrap and then add the remainder of your toppings
  • Place on a baking tray and put in the oven for 10-12 minutes. You’ll need to keep an eye on this so the edges don’t burn, so check it a few times

 

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That’s it. Done. You can knock this together quicker than any delivery can arrive. If you make this make sure to show me on instagram with #studentfoodbible

Roast Veg Lasagne

It has been far too long since I posted a recipe, so to rectify this somewhat I’m starting the new year (I might even be too late to reference new year) with this healthy recipe. Just like everyone else I am focusing on healthy, but tasty, recipes. This lasagne is missing the creaminess of your standard lasagne, and there is no cheese I’m afraid. It does however fill you up, have rich flavours and is good simple food. Enjoy

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What:

  • 2 large courgettes
  • 6 large round tomatoes
  • 4 peppers (yellow and red work best)
  • 3 garlic cloves
  • Calorie controlled spray/olive oil
  • 1 jar of passata
  • 1 tin of chopped tomatoes
  • 4 fresh lasagne sheets
  • 1 tablespoon Quark (cheese does sneak into this recipe, sort of). Philadelphia or a soft cheese can be used instead, or left out altogether
  • Dried herbs (Mixed Italian herbs/basil/oregano/rosemary)
  • Salt & Pepper

How:

  • Chop the courgettes, peppers and tomatoes into large chunks
  • Place in your baking dish, spray with calorie controlled spray/drizzle 1 tablespoon of olive oil over the veg and season with salt & pepper
  • Roast in the oven at 180 for around 40 mins
  • Place the tinned tomatoes and passata in a pot and gently heat, adding your crushed garlic cloves, salt & pepper and herbs
  • Take off the heat and stir in Quark/soft cheese (This step can be left out if you choose not to use a cheese)
  • When the veg are roasted, remove half from the dish and set aside. With the veg that remain in the dish place two lasagne sheets over the top, and pour half of your tomato sauce over the top.
  • Place the remaining veg on top, followed by two lasagne sheets, and the remainder of your tomato sauce
  • Ensure that the top layer of lasagne sheets are totally covered in the tomato sauce, as they will harden as the dish cooks. If there is not enough sauce to cover this, cover the dish with tinfoil
  • Bake in the oven at 180 for around 40 minutes.

 

This is a really simple recipe, very little goes into it and the real work is done in roasting the veg. That’s where all the flavour comes from. This might be more like a ratatouille with the addition of some pasta, and not strictly a lasagne. It is however cheap, tasty and healthy. This is a bit of a loose recipe, if you have more veg to use up or some in the fridge that isn’t listed above, throw it in. It’s hard to find a vegetable that doesn’t taste better after a while in the oven. This can be kept in the fridge for a few days, once it’s properly cooled, or frozen. It’s also the type of dish that tastes better after a day or two when the flavours develop even more.

 

If you make this make sure to show me on instagram with #studentfoodbible

Chicken & Broccoli Bake

It’s been quite a while since my last recipe post, apologies for the hiatus! The last few weeks have been quite busy, I’ve moved back home after 4 years in Glasgow and started studying medicine! Uni is busy, I’m travelling 80 miles most days(!) and it’s taken longer than expected to fall into a good routine. I”m finally getting there, which means more cooking and more recipe posts. So here we go

Last week I saw on facebook that Mash Direct were running a competition to make anything you wanted, as long as it included one of their products. Chicken and Broccoli bake with Mash Direct champ on top was my entry, and turned out to be one of my most popular instagram posts. This makes 3 generous portions, serve up with some veg for a perfectly healthy dinner.

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What:

  • 1 large chicken breast, diced into chunks
  • Broccoli (fresh or frozen, frozen being great value)
  • 200g mushrooms chopped
  • 200ml coconut milk
  • 1 melting chicken stock pot
  • Salt & Pepper
  • 3 cloves of garlic, crushed
  • Mash Direct Champ
  • Fry light
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All your ingredients!

How:

  • Preheat oven to 180 degrees
  • Cut the chicken into chunks, chop mushrooms, and crush the garlic
  • Brown the chicken in a large frying pan, first spraying the pan with Fry Light
  • Season the chicken with salt & pepper, adding the garlic after a few minutes so it doesn’t burn. Cook the chicken for 10 minutes, it just needs to be sealed as it will be going into the oven later
  • Steam or boil the broccoli for 8-10 minutes – This process is the same whether you choose to use frozen or fresh, just break into smaller pieces first
  • Cook the mushrooms in a deep pot, a large soup pot is best, on a low heat, stirring occasionally . Be generous adding ground black pepper, 2-3 teaspoons at least
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Mushrooms cooking with black pepper

  • When the mushrooms have cooked down and appear soft and brown, add in the melting chicken stock pot and 200ml coconut milk, stirring everything together. Bring to a boil and then remove from the heat
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Add chicken stock pot and coconut milk to the mushrooms

  • Blend the mushrooms and coconut milk mixture until it is smooth
  • Place the chicken and broccoli into an oven proof dish, pour over the mushroom sauce and then top with the champ
  • The champ is normally cooked in the microwave, I put it in the microwave for 3 minutes to soften it to be able to spread it over the top of the bake
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Place the chicken and broccoli into an oven proof dish

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Spread the champ on top, cover in tinfoil and into the oven

  • Cover with tinfoil and bake in the oven for 20 minutes
  • Remove tinfoil and cook for a further 5 minutes to crisp up the top

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This dish can be made without a top at all, or a breadcrumb top, the choice is yours. I made this exact same dish last week with a breadcrumb top instead. Just blend 3-4 slices of any bread you have that’s beginning to go a little stale

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This is a perfect dish to pack veg into, and to batch cook as it will keep in the fridge for 2 days. If you make this make sure to show me on instagram with #studentfoodbible

 

 

Rosemary & Garlic Hasselback Potatoes

This is a simple recipe that produces a dish that looks much more impressive than you would think. A tasty side suitable for any dish, why not give this one a go. The garlic butter part of the recipe below should make enough to cover around 8 new potatoes.

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What:

  • New potatoes (2-3 per person as a side)
  • 2 tablespoons butter
  • 3-4 cloves of garlic minced
  • 2 teaspoons dried rosemary
  • Salt & Pepper

How:

  • Preheat an oven to gas mark 6/180 degrees
  • Rinse the potatoes under cold water, scrubbing off any soil there may still be on them
  • Place the each potato in a wooden spoon to cut, you want to cut the potato into thin slices along its length, without cutting right through. By cutting the potatoes when they are sitting in the spoon, the knife will hit the spoon before the end of the potato, ensuring that the potato stays wholeIMG_5150
  • Mix the butter, garlic and rosemary together and spread over the top of the cut potatoes, fanning the slices out and spreading the butter between the slicesIMG_5152
  • Cover an oven tray with tinfoil, place the potatoes in with the butter side up, season with salt & Pepper, and cover completely with the tinfoil
  • Cook for around 45-50 minutes covered
  • Cook for a further 10 minutes uncovered, allowing the potatoes to crisp

 

If you make this make sure to show me on instagram with #studentfoodbible