Fast pan fried vegetables

Quick and easy pan-fried vegetable meal option!

For this recipe you can use up vegetables that you have in your fridge, as well as just be imaginative with what you want to eat on the day. Just vary the quantity for how many you need to feed! This example is enough for one person. I added some ham that I had left over in this example. It is very adaptable and versatile recipe!

8 Baby new potatoes, precooked
1 tbsp olive oil
1/2 red onion, sliced
1 courgettes, sliced
Baby tomatoes , chopped
salt and black pepper to season
3 slices free range wafer thin ham ( leave out for vegan/vegetarian option)
2 tbsp Tomato salsa (shop bought)
25g grated cheese of your choice ( vegan cheese an option)

Very simple to make: simply fry the sliced cooked new potatoes gently until golden brown, then remove from pan and set aside.
Then fry the chopped onion, courgette slices until cooked and golden brown in places. Add the baby chopped tomatoes and ham if using and return the potatoes to pan. Stir altogether and cook for another couple of minutes. Serve up with spoonfuls of salsa and sprinkle a little grated cheese on top. I used gruyere as I like the flavour for this dish. Then enjoy!

 

 

Healthy Korean bibimbap – brown rice with a layer of raw grated carrot, spinach and chopped cucumber. then stir fried veggies.( you can add meat to stir fry as an option)

Half a Carrot grated or cut into matchsticks
1 handful of spinach
Half cup of Shittake and/or oyster mushrooms
Third of broccoli head
Quarter cucumber
1 eggs
Half cup brown rice (even quicker to make with ready cooked brown rice packet if required)
1 tablespoon coconut /olive oil
Half tablespoon sesame oil
Tablespoon soy sauce
1 tablespoon guchujang or sriracha
1 spring onion
Tsp of sesame seeds sprinkled on top

Cook brown rice to packet instructions and put into serving bowl. Then layer on raw grated carrot, spinach and chopped cucumber. Put a frying pan on a medium heat and fry some garlic, ginger and chilli flakes in olive or coconut oil and then add the chopped mushrooms and broccoli and cook for a few minutes on high heat ( add tofu, chicken breast or lean steak if you want some extra protein) In a little bowl, mix the soy sauce, chilli paste and sesame oil, then stir into stir-fried veggies and take off the heat. Add the spicy stir fried veggies ( and meat if use) to the rice and raw vegetables and top with a fried egg. Sprinkle with sesame seeds and finish with a little extra sesame oil. Enjoy!

2018-11-26T13:25:41+00:00