Tag: Quick-Fix Meals

If you do not want to spend a lot of time in the kitchen, OneWholesomeMeal has got your back. These quick-fix meals require minimal prep. Also, we make sure that quick means healthy. So you do not compromise on nutrition.

These quick-fix meals are from different cuisines. Plus, we have vegetarian and vegan options. Have a look and try these recipes today.

Kimchi
Kimchi Flavoured Brown Rice
Categories
Dinner | 8pm Meal

Pan Fried Salmon in Mint, Coriander Sauce

Pan Fried Salmon
Pan-Fried Salmon in Coriander Mint Chutney

And my tryst with salmon continues. Or should I say pan fried salmon?

After several trials and re-trials in my mind, I finally dared to give this recipe a shot. Although the steamed fish with chutney version (inspired by the Parsi dish Patra Ni Macchi) was a winner with white fish, replicating the exact same recipe with salmon would not yield desired results. This is due to the strong flavor of salmon itself.

So, I decided to give our dear salmon a double dose of our dearest mint and coriander chutney. Next, instead of steaming it, I pan fried salmon. There are a few other changes and adjustments that I made and I think it helped improve this recipe. I was happy with the results, but maybe I should hold on to my horses and wait for you to try the recipe. Let me know what you think about it. Or even better do you have some tips to share in the comments below?

For more fish recipes, I got your back. Try my spicy fish soup or prawns in coconut cream sauce. While you are at it, let me know what is your favourite of fish in the comments below.

 

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Salmon in Mint-Coriander Sauce

Ingredients

  • Salmon fillet (two medium sized)- 250 gm approximately
  • Coriander- 1 bunch
  • Mint- ½ bunch
  • Garlic-6-8 pods
  • Green chili -2
  • White Onion (medium sized)- 1
  • Freshly squeezed lime juice- 2 tablespoons for the salmon and 1 teaspoon for the chutney
  • Salt- 2 teaspoons or to taste
  • Pepper- ½ teaspoons
  • Oil or butter- 1 tablespoon for pan frying

Instructions

  1. For mint and coriander chutney-Place mint, coriander, green chilies, 4 pods of peeled garlic, limejuice and 1-teaspoon salt, in a high-speed blender. Add 2 tablespoons water and blend. Make sure the chutney is not too runny. Adjust salt to taste and keep aside
  2. Clean the salmon fillets well and place them in a shallow dish. Rub some salt on both sides and add pepper and lime. Cover the dish with a cling wrap and let it sit in the refrigerator for a minimum of 30 minutes or longer
  3. Place a heavy bottomed (preferably non-stick) pan on medium-high heat and add butter. Once the butter melts add (the remaining 4 pods of) chopped garlic and sauté until brown. Add the finely chopped onions and stir until translucent. Lower the heat and add the remaining chutney and mix well for a minute. Add the salmon fillets and cover and cook on medium-low heat, flipping the fillets over midway (approximately 7 minutes each side), until done.
  4. Serve with steamed rice with a side of chili-garlic sauce.

Notes

Calories (per portion)- 185
Nutrition-Protein punch/Omega-3 fatty acids/Vitamin B12/Potassium/Selenium
It does wonders for your- Brain/Heart/Joints/Blood pressure
This is “My 8 pm Meal”

https://onewholesomemeal.com/pan-fried-salmon-mint-coriander-sauce/

 

 

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal

Lychee Lime Mint Cooler For a Warm Day

Mint Cooler
Lychee Mint Cooler

No matter what the weather, more often than not we find a reason to complain – “it is so humid/uff! I hate rains” or “I wish I could see some sun, it is so depressing!”

I am guilty as charged for sure. These days in Hong Kong, I have been complaining about the blistering heat (which by the way I prefer to the rains or winters any day ;)). But no matter what the weather, I love going to the wet market. Fun fact: In Hong Kong a wet market is one selling fresh meat, fish, produce, and other perishable goods while the “dry market” is the one selling durable goods such as fabric and electronics. I had to share that with you!

Back to the wet market. The sight of fresh produce lifts me up like the sight of glittering makeup would lift some. Summers are especially special with abundance of fruits – mangoes and lychees being my absolute favorites. I always come back with more than required. So, when the lychees were flooding my teeny tiny refrigerator then making a mint cooler was imperative. This lychee lime mint cooler is the perfect potion to soothe-parched palettes. Scroll down for the full recipe.

If you are looking for more options to quench your thirst this summer, have a look at my recipe for Thandai Masala or Peach Ice Tea.

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Lychee-Lime-Mint Cooler

Ingredients

  • Lychee (deseeded)- 1 cup
  • Mint leaves- 6-8
  • Freshly squeezed lime juice-2 teaspoons
  • Sparkling water- 3 cups
  • Sugar or honey (optional; I did not use any sweeteners as the lychees were super sweet)- 1.5 teaspoon
  • Ice cubes-As required

Instructions

  1. Blend all the ingredients for a minute in a blender
  2. Serve chilled topped with whole deseeded lychees and mint leaves

Notes

Lychee is rich in dietary fiber, Vitamin C and also contains a number of valuable antioxidants with the ability to fight flu viruses, improve blood flow, and protect the skin from UV rays
Calories-30

https://onewholesomemeal.com/lychee-lime-mint-cooler/

[kkstarratings]

 

 

Categories
Breakfast | 8am Meal

Banana Smoothie With Dates and Figs

Banana Smoothie
Banana Smoothie With Dates and Figs

Smooth(ie) Mornings!
When life gives you overripe bananas, make a banana smoothie ;). Need I say how much goodness is packed in that one glass with the figs and dates added in? You’ve got to try this!

For another banana smoothie recipe, click here.

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Banana-Figs-Dates Smoothie

Ingredients

  • Milk (cow’s/soy/almond)- 1 cup
  • Banana -1
  • Dates-4
  • Fresh Figs-2 (use 3 if using dried variety)
  • Almonds-4
  • Cardamom powder ( or any flavoring of your choice)- 1 pinch
  • Saffron-2 strands
  • Honey or brown sugar (can be omitted)- 1 teaspoon

Instructions

  1. Combine all the ingredients in a high intensity blender and blend for 30 seconds
  2. Serve as is or chilled with ice cubes

Notes

Calories per bowl of soup- 125
Nutrition- Good fat/ Protein punch/Low carb/Vitamin C/Iron/Prebiotics
It does wonders for your-Heart, Cholesterol, Skin, Hair, Bones, Gut, Bowels, Immunity, Nervous system, Quality of sleep, Weight loss
This is “My 8am Meal”

https://onewholesomemeal.com/banana-smoothie-dates-figs/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal Dinner | 8pm Meal

Moong Bean Patty: A Baked, Nutritious Snack

Moong Bean
Baked Moong Bean Patty

If there is one lentil that is incredibly versatile and incredibly nutritious, it has to be the moong bean or green gram.

There are umpteen number of delicious recipes, both raw and cooked which can be created with this wonder. If you are a vegetarian then you do not need me to tell you to stock up on your moong bean supply. It is a versatile lentil and can also be used to make halwa, a dessert preparation popular in India.

This baked patty recipe came to be because I had some leftover daal from lunch and being a true blue Indian that I am, I *do not waste food*;  So, these crispy patties or wadas happened. It is a perfect tea time snack for me and sprinkled with some cheddar cheese, side of tomatoes and served with buns, they made for a delicious dinner for the kids.

The lentils provide you with a lot of nutrition like good fat, high fiber, protein, vitamins (B1, B6, and C) and minerals (Magnesium, Calcium, Potassium, Copper, and Manganese). All this nutrition does wonders for your cholesterol, blood pressure, bowels, immunity, and sleep quality.

For more healthy moong options, have a look at the dal and pancake recipes.

 

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Baked Whole green moongbean Patty

Ingredients

  • Green Moong (soaked overnight) – 1 cup
  • Binding agent (fresh bread crumbs/flax meal/corn meal/gram flour)-1 cup
  • Onion-small, chopped fine
  • Red and yellow bell peppers- half each, chopped fine
  • Coriander powder- ½ teaspoon
  • Garam masala/curry powder- 1 teaspoon
  • Amchur(dried mango) powder-1/2 teaspoon
  • Turmeric powder- ½ teaspoon
  • Red chilli powder (can be omitted)- ¼ teaspoon
  • Chopped coriander-1/2 cup
  • Ginger-garlic paste- 1 tablespoon
  • Rock Salt/Himalayan salt- 1.5 teaspoon or to taste
  • Oil-2 tablespoons

Instructions

  1. Boil the green moong in a pressure cooker or covered pot until soft
  2. Mash with a potato masher and let it cool to room temperature
  3. Add all the ingredients, adding the binding agent last and mix well. Check the consistency of the mixture by forming palm-sized discs. If the mixture seems slightly wet, do not worry, it will dry up during baking.
  4. Preheat your oven to 170 degrees Celsius and line a baking tray with foil and brush some oil all over. Make palm-sized discs, half inch in thickness and place on the tray. Brush or drizzle some oil on the patties.
  5. Bake for 30 minutes (baking time may vary depending on the oven, so check the status after 15 minutes) flipping the patties over halfway through for even baking.
  6. Serve hot with any dip of your choice or make into a veggie burger with cheese, lettuce and tomatoes.

Notes

Calories per patty- 40
Nutrition- Good fat/High fibre/ Protein punch/Low carb/Vitamins (B1, B6 and C)/Minerals (Magnesium, Calcium, Potassium, Copper and Manganese)
It does wonders for your-Cholesterol, Blood Pressure, Immunity, Sleep quality, Bowels
This is “My 3pm/8pm Meal”

https://onewholesomemeal.com/baked-whole-green-moong-bean-patty/

[kkstarratings]

 

Categories
Dinner | 8pm Meal Recipes

Spiced Clear Chicken Soup

Chicken Soup
Spiced Clear Chicken Soup

Don’t we all have grey days when we crave for our mum’s special chicken soup?

Well! I don’t claim to imitate mum’s cooking but this spiced clear chicken soup comes close. And that’s why I wanted to start my blog with this recipe. Combining the goodness of whole spices with the nutrition of chicken broth, its perfect for that lingering cold which refuses to go away. A complete wholesome meal for sure!

The Spices You Need For The Chicken Soup

A lot of the taste of this soup depends on the spices used. Many of the spices are easily available in an Indian kitchen. However, here is the spice list for you to run through before you start to cook.

  1. Cumin seeds – 1 teaspoon
  2. Bay leaf – 2 small leaves
  3. Cinnamon sticks – 1/2 an inch
  4. Big and small whole cardamom – 2 and 4 pieces each
  5. Star anise – 1 whole flower
  6. Mace – One small portion
  7. Ground black pepper – 1/2 a teaspoon
  8. Cloves – 4 to 6 pieces
  9. Turmeric -1 teaspoon

With all the spices in place, you may now scroll down to read the full recipe. To have a look at other yummy soup recipes on my blog, try the Indian Style Tomato Soup, Curry Leaf Flavoured Roasted Pumpkin Soup, or Spicy Soup with Sichuan Peppercorns and you won’t be disappointed.

 


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Spiced Clear Chicken Soup

Ingredients

  • Chicken drumsticks-250gm
  • Cumin seeds- 1 teaspoon
  • Bay leaf- 2 small
  • Cinnamon sticks- ½ inch
  • Big and small whole cardamoms- 2 and 4 pieces each
  • Star anise- 1 whole flower
  • Mace- One small portion
  • Black pepper- ½ teaspoon
  • Cloves- 4-6 pieces
  • Ginger-garlic paste- 1.5 tablespoon
  • Onion- 1 medium chopped fine
  • Tomato-1/2 medium chopped fine
  • Salt- 1.5 teaspoon
  • Turmeric-1 teaspoon
  • Ghee or coconut oil-1 tablespoon

Instructions

  1. Heat oil in a pressure cooker or wok and add cumin seeds
  2. When the seeds start to splutter, add the remaining whole spices and roast for a minute stirring continuously on medium-high heat
  3. Add onion and ginger-garlic paste and stir for another five minutes until the onions are brown
  4. Add the drumsticks, tomato, salt and turmeric and mix well
  5. Add one and a half cups of water, seal the pressure cooker and cook until the chicken is soft. If using a normal work, cover and cook on medium heat, stirring occasionally making sure there is enough water to maintain soup consistency

Notes

Calories per bowl of soup- 200
Nutrition- Good fat/ Protein punch/Low carb/Vitamin C
It does wonders for your-Heart, Skin, Hair, Bowels, Immunity, Quality of sleep
This is “My 8pm Meal”

https://onewholesomemeal.com/spiced-clear-chicken-soup/