Fast and filling recipes for Feb
No time/energy to cook (let alone make it healthy)? Don't worry, we've got you. Here are two low-effort, speedy suppers under 500 calories to feel good about.
The kids are at home. They’re meant to be homeschooling but alas, the closest they’ve got to advancing their maths skills is fighting over how many minutes they each get to spend on the Nintendo Switch. You and your partner are having a largely silent, passive aggressive battle about whose job is more important and, therefore, who has to do the bulk of the childcare and on top of that, you’re supposed to be exercising daily and sorting out your diet. It is January after all.
Overwhelmed? Aren’t we all. But we are nothing but helpful at Muddy so here are two super easy, super tasty, and super healthy meals under 500 calories per portion from the rather brilliantly named TwoChubbyCubs (funny Geordie lads James and Paul Anderson) so that when all else crumbles around your feet, you can at least eat well. And that’s got to be worth something.
KOREAN BBQ BOWLS
Prep: 10 minutes (plus 1–2 hours marinating)
Cook: 10 minutes
175ml (6fl oz) low-sodium soy sauce
4 tbsp mirin
1 tbsp finely grated ginger
1 tbsp sesame oil
1 tbsp honey
2 tsp hot chilli powder
6 cloves of garlic, crushed
500g (1lb 2oz) beef steak, thinly sliced
1 red pepper, sliced
1 yellow pepper, sliced
100g (31⁄2oz) spinach
2 spring onions, sliced
In a bowl, mix together the soy sauce, mirin, ginger, sesame oil, honey, chilli powder and garlic. Put the beef into a bowl and pour over the marinade. Cover with clingfilm and leave in the fridge to marinate for 1–2 hours. Heat a large frying pan over a high heat and spray it with a little oil. Reserve 100ml (31⁄2fl oz) of the marinade from the beef and discard the rest. Add the beef to the pan and cook for 2 minutes – don’t stir it! Add the peppers and spinach to the pan and cook for 2–3 minutes. Add the reserved marinade to the pan and cook for another 2–3 minutes, stirring frequently. Serve in bowls, topped with the spring onions.
Notes: You can get away with marinating the meat for 20–30 minutes if you’re really pressed for time, but for the best flavour try to get it in the marinade for at least 1–2 hours. If you’re feeling extra fancy, top with some sesame seeds too – it’s worth it!
prep: 15 minutes
Cook: 45 minutes
1 tbsp hot curry powder
2 tbsp mild curry powder
4 cod fillets, weighing a total of 600g (1lb oz)
2 onions, chopped
4 spring onions, sliced
8 cloves of garlic, crushed
5cm (2 inches) ginger, finely grated
2 yellow peppers, diced
1 tbsp dried tarragon
2 tsp dried thyme
2 tsp black pepper
1 tbsp Worcestershire sauce
2 tsp maple syrup
5 tbsp tomato purée
600ml (1 pint) coconut milk
2 green chillies, sliced
Sprinkle the hot and mild curry powders over the fish and gently toss to combine. Heat a large pan over a medium-high heat and spray it with a little oil. Add the fish and gently cook for 1–2 minutes, then remove from the pan to a plate and set aside. Spray the pan with a little more oil, then add the onions, spring onions, garlic and ginger and cook for 5 minutes, stirring occasionally. Add the chopped peppers and cook for another 5 minutes. Add the tarragon, thyme, black pepper, Worcestershire sauce and maple syrup to the pan, along with the tomato purée, and stir well. Add the coconut milk and chillies and give it another good stir. Bring to the boil, then simmer over a medium-low heat for 20 minutes. Add the fish to the pan, stir gently and cook for another 10 minutes. Serve!
Note: Dial down the heat by reducing or removing the chilli peppers if you’re not a fan.
Smart swaps: Can’t get cod? Any white fish will do! Haddock and pollock are good alternatives. If you can’t get maple syrup, then honey or even brown sugar will be fine.
TwoChubbyCubs: Fast and Filling: 100 Delicious Slimming Recipes is available now