Sabrina Fauda-Role - One-Pot Healthy

CONTENTS

A one-pot healthy dish is a complete dish which is low in calories but still packs in plenty of flavour. With everything cooked in a single pan, these classic or original recipes are quick and easy to prepare and perfect for the whole family.

The recipes in this book serve two to six people. They can be cooked on a suitable electric, gas or induction hob. You will need a steamer basket for some of the recipes.

Shopping is easy as most of the ingredients used in the recipes are available in supermarkets or wholefood shops. A few more unusual ingredients can be found in specialist shops or bought online. To make a one-pot healthy dish, you will need vegetables, lean proteins, some starchy foods, spices and low-fat dairy products.

Tips for successful one-pot healthy dishes:

choose fruits and vegetables that are fresh and in season, and preferably organic if you are going to use the skins;choose meats from sources with higher welfare standards whenever possible;before you start, assemble all the ingredients and wash, then weigh and peel where necessary.

Almost all the recipes are complete meals, but you can also serve them with a side dish of green salad or lightly seasoned raw vegetables.

CHOOSE VEGETABLES THAT ARE IN SEASON and if possible organically or sustainably grown. Where possible, do not peel vegetables so as to preserve their vitamins. You can also use frozen vegetables. Two-thirds of the dish can be made up of vegetables.

ADD PLANT-BASED PROTEINS (pulses or tofu) or animal proteins (lean meat, fish or egg whites).

ADD NATURAL AND HEALTHY FLAVOUR ENHANCERS SUCH AS ground or whole spices, onion, garlic, lemon zest, miso, soy sauce and stock cubes. Spices have natural digestive and anti-inflammatory properties.

IF THE RECIPE CONTAINS DRY STARCHY FOODS , use higher-fibre ingredients if possible (wholewheat pasta, brown rice) or a variety of grains (spelt, buckwheat, for example).

ADD A LOW-FAT DAIRY PRODUCT or plant-based cream made from soya, spelt or coconut, and so on.

FATS AND OILS should be avoided or used in very small quantities. One spoonful is enough. Always choose plant-based products.

ADD WATER if the recipe calls for it. For recipes based mainly on vegetables, very little water is needed as the vegetables will cook in their own steam as they release water.

COOK FOR THE SPECIFIED TIME if the recipe tells you to, stir during cooking. Otherwise leave to cook without disturbing the mixture.

SERVE with well-rinsed fresh herbs, lemon juice, soy sauce or chilli to add even more flavour, freshness and zing to your dish.

VEGETABLE SPIRALS

Special utensils such as spiralisers are available for making vegetable spirals or spaghetti. You can also use a vegetable peeler to cut strips of vegetables such as carrots, courgettes (zucchini) or parsnips. For larger vegetables, fine slices can be obtained with a mandolin. To cut a leek into long fine strips, cut off the dark green leaves at the top but leave the base intact. Hold the leek by the base. Insert the tip of a knife just under the base and cut the leek along its entire length. Repeat until the strips are suitably fine. Rinse the leek in a large bowl of water and cut off the base.

BAKING PARCHMENT PARCELS

To make the parcels, use large sheets of baking parchment and seal them tightly by folding them over several times or use some kitchen string. Cooking bags for use in the oven are also available and can be adapted to steam cooking. This practical solution is sealed with the clip provided.

Simmered and sauted, fat-free vegetarian recipes, cooked quickly and simply to preserve vitamins and minerals.

Preparation: 5 minutes
Cooking time: 20 minutes

Serves 6

1 tablespoon olive oil750 g (1 lb 10 oz) red, green and yellow (bell) peppers, cut into strips400 g (14 oz) tin of sweetcorn (whole kernel corn), drained1 red onion, thinly sliced1 pinch of salt100 g (3 oz) soft goats cheese2 sprigs of mint, snippedfreshly ground black pepper30 cm (12 in) frying pan (skillet)

method

Put the oil, peppers, sweetcorn, onion, salt and pepper in the frying pan. Cook over a medium heat for 20 minutes, stirring regularly. Add the goats cheese and snipped mint. Mix, then serve.

Preparation: 10 minutes
Cooking time: 20 minutes

Serves 4

1 kg (2 lb 4 oz) cauliflower, cut into florets1 tablespoon honey1 teaspoon paprika1 teaspoon ground cinnamon1 teaspoon ground cumin1 pinch of chilli powder2 garlic cloves, chopped1 pinch of salt1 tablespoon olive oilChoice of fresh herbs, to serve26 cm (10 in) casserole dish (Dutch oven)Next page