Here are five Meals in Minutes recipes. If you want to listen back to the cooking segment on Today with Sean O'Rourke on RTÉ Radio 1 from Thursday January 14, click here, scroll down to the segment.
1. Fish Cakes with Ribbon Salad
Ingredients:
- 4 Salmon Fillets, about 550g, cut into chunks
- 2 Tbsp Thai Red Curry Paste
- Thumb-Size Piece Fresh Root Ginger, Grated
- 1 Tsp Soy Sauce
- 1 Bunch Coriander, Stalks Chopped for the Fish Mix and Leaves Picked for the Salad
- 1 Tsp Vegetable Oil
- Lemon Wedges, to serve
For the salad
- 2 Carrots
- Half a Cucumber
- Half a Courgette, peeled
- 2 Tbsp White Wine Vinegar
- 1 Tsp Golden Caster Sugar
Method:
- Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into four cake rounds almost like burgers.
- Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
- Meanwhile, use a swivel peeler to peel strips of carrot, courgettes and cucumber into a bowl.
- Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves.
- Divide the salad between 4 plates and top with the fish cakes.
2. Pulled Chicken Salad
Ingredients:
- 1 Small Roasted Chicken – From the Supermarket
- ½ Red Cabbage, Cored and Finely Sliced
- 3 Carrots, Grated or Julienned
- 5 Spring Onions, Sliced on the Diagonal
- 2 Red Chilies, Seeded and Finely Sliced
- Small Bunch Coriander, Roughly Chopped Stalks Included
- 2 Heaped Tbsp Roasted Salted Peanuts, Roughly Crushed
For the dressing
- 4 Tbsp Hoisin Sauce
- 2 Tbsp Toasted Sesame Oil
Method:
- Combine the dressing ingredients in a small bowl and set aside.
- Remove all the meat from the chicken, shred into large chunks and pop in a large bowl.
- Add the cabbage, carrots, spring onions, chilies and half the coriander.
- Toss together with the dressing and pile onto a serving plate, then scatter over the remaining coriander and peanuts
3. Winter Kale & Bean Stew
Ingredients:
- 2 Tbsp Olive Oil
- 2 Garlic Cloves, Crushed or Grated
- Small Bunch Coriander Stalks Finely Chopped, Leaves Picked
- Zest 1 Lime, Then Cut into Wedges
- 2 Tsp Ground Cumin
- 1 Tsp Chili Flakes
- 400g Tin Chopped Tomatoes
- 400g Tin White Beans, Rinsed and Drained – Cannelini or Butter Beans will do equally well
- 600ml Chicken Stock
- 175g Kale, Thick Stalks Removed, Leaves Shredded
- 250g Leftover Roast Chicken, Pork or Beef – shredded into bite sized pieces
- Wraps, baked in wedges in the oven to crisp them for serving and scooping
Method:
- Heat the oil in a medium saucepan adding the garlic, coriander stalks and lime zest frying until just wilting and starting to change colour.
- Add the cumin powder and chili flakes, allowing them to cook for a minute or two before adding the tomatoes, beans and stock.
- Bring to the boil and quickly reduce the heat simmering for a few minutes to let the flavours to come together.
- Stir the chopped kale and the chicken, pork or beef into the pot and simmer for 15 minutes. Season to taste with salt, pepper and juice from half the lime, then serve in warmed bowls, sprinkling over the coriander leaves and popping a lime wedge on the side of each bowl.
- Serve with the tortilla chips.
To make Tortilla chips:
Cut soft flour wraps in wedges with a pizza cutter or a knife and bake on a cookie tray in a 180 oven for 4-5 minutes until crispy. You can flavour these by brushing on a little oil and sprinkling with black pepper, chili powder, cayenne, sesame seeds or anything else you have handy!
4. Baked Crunchy Crumb Cod
Ingredients:
- 50g Whole meal or White Bread Crumbs (seedy breads work well in this or crushed crackers will work if you don’t have bread handy
- Olive Oil
- 1 Lemon, Zested and Juiced
- 3 Sprigs of Fresh Thyme
- Freshly Ground Black Pepper
- Tbsp Grated Parmesan
- Tsp Sesame Seeds
- 2 Firm White Fish such as Cod or Whiting, Skinned & Boned (by The Fish Monger!)
Method:
- Preheat the grill to high.
- Mix the breadcrumbs, 2 tablespoons of olive oil, the lemon zest, thyme, black pepper and parmesan - mixing well. If you are crumbing the bread at this stage you can mix this whole lot in the food processor.
- Heat an oven proof pan to medium and drizzle a little oil over the fish fillets, both sides.
- Place the fish, skin side down and drizzle the lemon juice over the tops.
- Spread the seasoned crumb over the fish as evenly as you can and don’t worry if you have a little extra falling down the sides – it will soak up the juices and be even tastier…
- Continue to cook over a medium heat for about 3 minutes depending on the thickness of your fish then pop under the hot grill to finish – about another 4-5 minutes until the fish is cooked through and the crumb is crunchy and golden brown.
- Serve with simple salad or vegetables with the extra crumb from the pan as little tasty croutons.
5. Quick Chili
Ingredients:
- 2 Tsp olive oil
- 1 Medium Onion, Chopped
- 2 Tsp Crushed or Grated Garlic
- 250g Steak Mince
- 1 Tbsp Chili Powder
- 1 Tsp Ground Cumin
- 4 Squares of Dark Chocolate
- 1/2 Tsp Salt
- 1/2 Tsp Ground Black Pepper
- 1/4 Tsp Ground Cinnamon
- 200g Beef Stock or Water
- 1 Tin Chopped Tomatoes
- 1 Tin Kidney Beans, Drained & Rinsed
- 2 Tsp Red Wine Vinegar
- 50g Grated Cheddar Cheese
Method:
- Heat a wide pan over medium-high heat adding the olive oil, the onion and the garlic. Cook until the onions are softening and then add beef, chili powder, cinnamon, cumin, salt and pepper.
- When the beef is cooked through and starting to caramelize, add the stock and tomatoes bringing to a boil.
- Cover the pan and lower the heat simmering for a further 10 minutes. Add the beans and allow to warm through for 3-4 minutes adding the vinegar and the chocolate just before serving.
- Serve with a fresh salad, baked potato, rice or pasta – of just in a cup sprinkled with cheese curled up in front of a good movie...!
For more from Tracy Coyne and her recipes, click here
Tune into Today with Sean O'Rourke on RTÉ Radio 1, weekdays from 10am until midday.
