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
Afternoon Snack | 3pm Meal

Roasted Crispy Masala Chickpeas

Roasted Chickpeas
Roasted Crispy Masala Chickpeas

Rice and lentils have been a staple in the Indian subcontinent since time immemorial. With the variety of lentils that are a part of any Indian pantry whipping up a healthy wholesome meal is most times a no-brainer. All one needs is some kind of vegetable on the side and done! It really is that simple. I have always cooked various recipes with these lovely lentils as a part of our everyday meal but it was not until I attended Christine’s @conscious_cooking workshop, that I came across these crunchy golden nuggets – Oven Roasted Chickpeas.

Another quick-fix meal with slow-cooked herb flavored brown rice on the side. I cooked mine in chicken broth for added flavor. You could use vegetable broth or water. It does not compromise on either taste or flavor. There are several recipes for roasted chickpeas available online, though I gave mine a bit of an Indian twist with chaat masala, lemon, and chicken curry masala. The fun is in playing around with the spices. You can add or minus any based on your taste preference or double up on your favored ones as I did with red chili powder.

They taste the best and crispiest when hot and just out of the oven. Alternatively, you could store them in an air-tight container in a refrigerator and pop into a pre-heated oven for 10 minutes before consumption. Here is the recipe

 

Roasted Chickpeas

 

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Roasted Crispy Masala Chickpeas

Ingredients

  • Boiled or canned chickpeas-1.5 cups
  • Olive oil-2-3 tablespoons
  • Salt or Garlic salt-1 teaspoon
  • Chaat Masala or Amchoor powder-1/2 teaspoon
  • Chicken curry masala-2 teaspoons
  • Dry roasted Red Chili powder-1/2 teaspoon

Instructions

  1. Preheat your oven to 200 degrees centigrade and line a baking sheet with foil, spray some olive oil evenly and keep aside
  2. If using canned chickpeas, rinse thoroughly under running water or cool the boiled chickpeas completely under running water and dry well on a paper towel so that no moisture remains
  3. In a deep bowl place the chickpeas oil and salt and mix well and place it in the oven for 10 minutes
  4. After 10 minutes bring them out and transfer to a wooden or a heat proof glass bowl, sprinkle chaat masala, chili powder and chicken curry masala, give it a good mix and place it back on the baking sheet and bake for another 10-15 minutes
  5. The roasting time varies from oven to oven so watch out for over-roasting or burning during the last few minutes. Perfectly roasted chickpeas turn golden brown with slightly dark patches

Notes

Calories (per cup)- 134
Nutrition- Protein punch/ Fiber/Calcium/Magnesium/Potassium/Vitamin A/Folate
It does wonders for your- Bones/Sleep/Gut/Muscles/Nerves/Eyes/Hair
This is “My 3 pm Meal”

https://onewholesomemeal.com/roasted-crispy-masala-chickpeas/

[kkstarratings]

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Fusilli Pasta in Tomato-Coconut Sauce

Fusilli Pasta
Fusilli Pasta in Tomato-Coconut Sauce

Do you know what is the best part about experimenting with food? Breaking the rules! Which is exactly what I did with this fusilli pasta recipe.

As much as I lack a sense of adventure in most things in life when it comes to my food, I love experimenting with flavors. While at times I seek inspiration from recipe books or food bloggers, there are also times, I put things together. Almost like a chemist because it is important to keep in mind what mixes with what and the proportions. And boy am I glad I do! How else would I be able to create this fusilli recipe with this unconventional pasta sauce? It is a creamy and summery delight while being light at the same time. So many benefits, right?

The trick you ask? I used coconut cream to make the sauce. And guess what? The coconut is the star of this recipe! If you do not add the cheese, this fusilli pasta is perfect for your vegan diet too. To keep it healthy, I recommend using whole grain pasta. And to keep it entertaining for the kids, I recommend the tri-colored pasta.

You have to try it! I promise you will not regret it, unless you are a purist that is 😉

Fusilli Pasta

 

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Fusilli in Tomato-Coconut Sauce

Ingredients

  • Tomato( finely chopped)-3/4 cup
  • Garlic (finely chopped)- 5-6 pods
  • Shredded coconut (preferably fresh)-1/2 cup
  • Coconut milk/cream- 1/2 cup
  • Curry leaves- 6-8
  • Oregano-1/2 teaspoon
  • Basil-1/2 teaspoon
  • Shredded mild cheddar cheese (optional)-2 tablespoon
  • Oil-2 tablespoons
  • Boiled whole grain pasta-1 cup (I used fusilli but any variety would work just fine)
  • Boiled vegetables of choice - I added 1/4 cup of Lima beans and 1/4 cup carrots

Instructions

  1. Heat oil in a thick-bottomed pan, add garlic and curry leaves. Stir on medium heat for a minute then add oregano and basil and stir for another minute
  2. Once the herbs have infused well into the oil, keeping the heat medium add shredded coconut and mix well. Stir continuously for 3-5 minutes
  3. Add tomato and cook well for around 5 minutes till all ingredients are well incorporated and tomato is cooked through and soft
  4. Add coconut cream (or milk) and mix well. After a minute or so you will see the ingredients attain a saucy texture. Bring the sauce to boil and then reduce heat to low, add cheese if using and let the sauce simmer for two minutes
  5. Give it one final stir before adding in boiled pasta and vegetables. Mix well and stir in cooked meat of your choice or some smoked salmon
  6. Garnish with pepper/paprika/ shredded cheese and serve hot

Notes

Calories (per serving)- 200
Nutrition- Fiber/ Calcium/ Iron/Manganese/ Magnesium/Vitamin B Complex
It does wonders for your- Energy/Hair/Skin/Immunity/ Cardiovascular health/Sleep
This is “My 1pm/8 pm Meal”

https://onewholesomemeal.com/fusilli-pasta-tomato-coconut-sauce/

[kkstarratings]

Categories
Dinner | 8pm Meal

Purple Cabbage Minced Chicken Wrap

Minced Chicken Wrap
Purple Cabbage Minced Chicken Wrap

The battle to get nutrition into the kids is a constant. And it doesn’t help when mummy herself gets bored of the same old porridge and grilled chicken.

I am always looking for quick-fix meals for the kids, which do not require me to spend hours in the kitchen. And at the same time are also healthy and full of flavors. Yes, we all want everything – easy to make, healthy, and tasty. Sometimes, you manage to find that perfect balance with a recipe.

So I am happy to say, this crunchy minced chicken wrap comes close. This is a low carb family meal which is great for dinner. You can serve it with a side of rice or grilled potatoes for the children. If you do not have purple cabbage at hand, you could easily replace it. Try it with lettuce or regular cabbage. If you don’t mind the carbs, then even whole wheat bread or roti work. I however recommend the veggie wrap as the freshness and crunch add to the flavor. Scroll down for the full recipe.

Let me know how you like to have your minced chicken wrap – with a carb wrap or a crunchy veggie wrap.

 

Minced Chicken Wrap

Minced Chicken Wrap

 

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Purple Cabbage Minced Chicken Wrap

Ingredients

  • Minced chicken breasts or thighs- 250gm
  • Purple cabbage or lettuce (individual leaves peeled and separated)- 10-12 or as desired
  • Medium onion finely chopped-1
  • Medium tomato finely chopped-1
  • Coriander powder-1/4 teaspoon
  • Cumin powder-1/4 teaspoon
  • Garam Masala-1.5 teaspoon
  • Whole cumin for tempering-1 teaspoon
  • Ginger-garlic paste-2 tablespoons
  • Curry leaves-6-8
  • Amchoor powder-1/2 teaspoon (can swap with 1 teaspoon freshly squeezed lime juice for a mild tangy flavor)
  • Turmeric powder-1/2 teaspoon
  • Red chili powder- ½ teaspoon or as per taste (optional)
  • Green chilies chopped fine-2 (optional)
  • Chopped coriander- 2 tablespoons
  • Lime juice, freshly squeezed- 2 tablespoons
  • Salt-1 teaspoon or as per taste+1/2 teaspoon
  • Oil- 2 tablespoons

Instructions

  1. Mix 2 tablespoons lime juice with ½ teaspoon salt, stir well, cover and keep aside
  2. Heat 2 tablespoons oil in a wok, add cumin seeds and curry leaves until they start to splutter
  3. Reduce the heat to medium and add cumin and red chili powder followed by ginger-garlic paste. Sauté well for 2 minutes and add chopped onions. Sauté for another 2-3 minutes till the onions are translucent, add tomatoes followed by coriander powder, cumin powder, garam masala and amchoor powder. Mix well and cook the mixture well on medium heat until you see oil oozing out. This is an indication that the spices have blended well and imparted maximum flavor
  4. Add minced chicken and mix well with the spice mixture followed by green chilies and cook uncovered till the meat is almost tender, add salt, mix well and cook for another 5-7 minutes. It is important to cook the meat uncovered to retain maximum flavor
  5. Garnish with coriander and set aside
  6. Brush the cabbage/lettuce leaves with the salt and lime mixture, spoon the cooked chicken mixture into individual leaves, wrap and serve with a spicy peanut dip (see here for a peanut dipping sauce recipe- http://allrecipes.com/recipe/219000/spicy-peanut-dipping-sauce/)

Notes

Calories (per serving)- 50
Nutrition- Fiber/Protein/Vitamin C/B1/B6/K/Phytonutrients/Calcium/Iron/Phosphorous/Magnesium/Antioxidants
It does wonders for your- Muscles/Gut/Immunity/Heart/Blood Cholesterol/Inflammations/Bone/Sleep
This is “My 8 pm Meal”

https://onewholesomemeal.com/purple-cabbage-minced-chicken-wrap/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal

Peach Iced Tea Remedy For Summer

Peach Iced Tea
Peach Iced Tea for Summer

Most Indians have a strong preference and are either a chai person or a coffee person. Well, not me. I am not much of a tea or coffee person.

I have a cuppa in times of desperation only – so, I can keep myself sane and not donate one of the kids! I know! I know! Wine would be a better option but hey! I am trying to lose weight here. And I would rather save my calories for desserts!

Now, come summer I definitely prefer to do away with the hot teas and hot coffees. In fact, it is hard to say no to a nice, chilled glass of iced tea. A friend got me hooked and now here I am trying a new fruity flavor ever so often. Featured here is a refreshing Peach Iced Tea, the perfect cooler for this stuffy, humid weather in Hong Kong. The peach and sugar mixture keeps well in the refrigerator for a week. Alternatively, you could freeze it as ice cubes and thaw at room temperature for a few hours before mixing it with your tea. Happy Peachy Summering !!!!

If you have tried different fruit-flavored iced teas, let me know in the comments.

Peach Iced Tea

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Peach Iced Tea

Ingredients

  • Peaches (sliced)-3
  • Granulated white sugar-3 tablespoons (you could use brown or palm sugar which have a more earthy taste. These sugars however do interfere with the natural peach colour of the drink, so that is a word of caution
  • Water-1 cup + 4 cups for brewing tea
  • Tea bags or tea leaves- as per desired strength of the tea. Usually 3-4 tea bags or 1.5 teaspoons tea leaves are sufficient for four servings of iced tea

Instructions

  1. Bring one cup of water with peach and sugar to boil and then reduce the heat to medium. Stir well and keep the heat on till the sugar dissolves. Smash the peaches with a spoon to infuse their flavor into the water
  2. Turn off the heat, cover and let the mixture sit for 20-20 minutes
  3. Smash the peaches some more and strain
  4. Transfer the peach syrup to a glass jar and refrigerate until use
  5. Brew the tea/add tea bags to hot water as you would while making regular tea
  6. Bring the tea to room temperature and refrigerate in a glass jar
  7. To serve mix 2 tablespoons of peach syrup with 1 cup of tea, top it with lots of ice and serve immediately
https://onewholesomemeal.com/peach-iced-tea/

[kkstarratings]

Categories
Dinner | 8pm Meal

Grilled Chicken Cutlets in 15 Minutes

Chicken Cutlets
Grilled Chicken Cutlets in 15 Minutes

Have you ever had days when you want to shut the world out and just binge on chocolate? In fact, I have a day like that every fortnight!

I wonder if being temperamental is synonymous with being creative. One day you are on top of the world and want to paint the town with a rainbow, your mind is teeming with ideas and you are raring to go. And the very next day you seem to hit rock bottom questioning the purpose of your very existence.

Interestingly it is on the days like these, where I am filled with negative energy that I also end up attracting maximum negativity too! They end up being a barrage of challenging situations and demanding kids. Even friends who are usually nice just press the wrong buttons. Thirty-odd years of my existence and I have still not taught myself to deal with this on a regular basis. Some days I crack it, some days I try and on some I am plain pain in the a*$ to deal with. What do you do to combat such days?

Good day or bad day, I have a new recipe for you. Featured here is my 15-minute prep Grilled Chicken Cutlets. This is perfect as a snack with some tea and sweet and sour sauce. The chicken cutlets even work as a mini-meal for kids repackaged to be a chicken burger.

Grilled Chicken Cutlets

 

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Grilled Chicken Cutlets

Ingredients

  • Minced Chicken -200gm (I used thighs as the meat is more tender and juicer but you could use breast too which is lower in calories)
  • Bread crumbs- 2 tablespoons
  • Red & Yellow bell peppers chopped fine- 1 tablespoon each
  • Egg- 1
  • Garam Masala- 1 teaspoon
  • Ginger-garlic paste- 1 teaspoon
  • Coriander leaves (chopped fine)-1 tablespoon
  • Garlic powder (optional)-1/2 teaspoon
  • Smoked paprika (omit if for kids)-1/2 teaspoon
  • Green chili (chopped fine)-1
  • Salt and pepper- 1.5 and 1 teaspoon respectively or to taste
  • Oil- 2 tablespoons

Instructions

  1. Add all the ingredients together in a large bowl and mix well with a fork making sure uniform blending and form into palm sized discs
  2. Heat the grill and spray some oil uniformly all over (I used my stove top grill) and cook the cutlets flipping halfway through ,for about 10 minutes
  3. Serve hot with a side of sweet and sour sauce or with some cheese, tomatoes, lettuce and buns to make a burger

Notes

Calories (per cutlet)- 95
Nutrition- Fiber/Protein
It does wonders for your- Muscles/Gut
This is “My 8pm Meal”

https://onewholesomemeal.com/grilled-chicken-cutlets/

[kkstarratings]

Categories
Dinner | 8pm Meal

Udon Noodles with Pepper Prawns

Pepper Prawns
Udon Noodles Pepper Prawns

It has been a busy weekend so far, but a good kind of busy. It has been filled with meeting and bumping into friends, getting pampered, and just being showered with a lot of love. Birthdays are so special. They are a reminder that we are surrounded by so much love which we at times do not appreciate. It is good to be reminded from time to time.

Sharing this simple udon noodles with pepper prawns recipe which was our dinner a few days back. Simple, soulful, and hearty, I brought up the spice quotient by adding some Kerala style pepper prawns and the combination was just too good. I will share the recipe in another post soon.

Pepper Prawns

 

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Udon with Pepper Prawns

Ingredients

  • Soft Vaccum-packed Udon(this is pre-cooked and just needs to be soaked in hot water for a few minutes before stir-frying)- 200gm
  • Chili-garlic sauce- 2 teaspoon or to taste
  • Low sodium soy sauce- 2 tablespoons
  • Rice Wine Vinegar- 2 teaspoons
  • Sesame Oil-1 teaspoon
  • Brown Sugar-1.5 tablespoon
  • Garlic (minced)-2 cloves
  • Ginger (minced)-1 tablespoon
  • Medium onion (sliced)-1/2
  • Carrots (matchsticked)- 1
  • Spring onions (sliced fine)-1 cup
  • Sesame seeds (toasted)- 2 teaspoons
  • Oil- 2 tablespoons

Instructions

  1. Bring a pot of water to boil, turn off the heat and add the udon noodles. Let it sit for 2-3 minutes, then drain the water, comb through the noodles with a chopstick so they separate well and set aside
  2. Mix chili-garlic sauce, soy sauce, rice wine vinegar, sesame oil, brown sugar, garlic and ginger in a small bowl to make the sauce and set aside
  3. In a medium sized wok heat oil and add onions, stir until the onions are soft and translucent. Add carrots and cook for a minute; do not overcook as we need the carrots to retain their crunch
  4. Add the drained noodles to the wok and cook for 30 seconds. Add the prepared sauce and mix well and cook for another 30 seconds
  5. Turn off the heat and serve hot garnished with toasted sesame seeds and spring onions

Notes

Calories (per portion)- 190
Nutrition- Fiber/Iron/Zinc
It does wonders for your- Gut/Stamina
This is “My 8pm Meal"

https://onewholesomemeal.com/udon-with-pepper-prawns/

[kkstarratings]