Tag Archives: Healthy Meals

Salmon and Broccoli Cous Cous Bowl

This year is all about “bowl food” so it’s time to see what all the noise is about. Bowl food is all about putting together a meal of tasty but nutritious food, served in a bowl. We’re talking, laksa, ramen, smoothie bowls (but that’s just wrong) and any assortment of protein, grains and vegetables.

I was stuck for something to have for supper on Tuesday, as I’m trying to run my freezer down ahead of moving away in May, I’m trying to buy less in the way of meat and fish at the supermarket in favour of eating what I already have. But as someone who loves to cook, that’s often easier said than done! On Tuesday morning, I completely forgot to rake around in my freezer drawer for something to cook that evening, so I had two choices: salmon, which defrosts relatively rapidly or will cook from frozen, or tiger prawns, which defrost within an hour or so in a bowl of tap water. I changed my mind about three times and settled on the salmon, and this bowl of nutritious deliciousness was the result.

salmon and broccoli cous cous bowl
You can make this dish with all sorts of things you personally like or fancy, but you may wish to use:

1/4 onion

1 clove garlic

dash olive oil

a few florets of broccoli

1/2 red pepper

a small carrot

a nice chunk of cucumber

80g cous cous (or bulgar wheat or quinoa)

1 stock cube

2 tbsp. pesto (I used my homemade pesto)

1 salmon fillet
tasty cous cous recipe

1. Chop the onion and grate the garlic and gently cook them off together in a little oil, being careful not to turn the heat up so high that things catch and burn.

how to cook cous cous2. Prepare the cous cous by weighing it out into a bowl.

how to prepare cous cous  

3. Make up some hot chicken stock…

easy cous cous recipe

3. …and pour it onto the cous cous until just covered. 

how do you cook cous cous?

4. Cover the bowl with a small plate to keep the heat and steam in. I used whole grain cous cous so it should only take 5 minutes to coo through, but if you’re using regular cous cous, leave it to settle for 10 minutes.

cous cous ideas

5. When it’s ready it should be tender against your teeth, and fluff it up with a fork. 

quick vegetable cous cous recipe 

6. Finely chop the nice fresh vegetables( which will add crunch as well as bulking out the carby element. 

vegetable cous cous recipe

7. Stir into the cous cous and that’s that part ready. It’s also delicious cold. salmon recipe  

8. Place the salmon fillet on some foil and spoon the pesto over the top. 

pesto salmon recipe  

9. Fold the sides of the foil up and put in the oven for 8 minutes at 180c. Meanwhile, cook the broccoli in salted boiling water for 7 minutes, and boil an egg (for 4 minutes once it gets to a rolling boil if you like it just soft in the middle, or 5 minutes if you prefer it well done. 

Serve everything up in a bowl, or a plate I suppose, and dig in!

Mango Prawns

Mangoes – once you’ve worked out a system to remove their stones and peel them, that is – are really rather delicious. They look and taste like sunshine; juicy but not too citric, beautiful in a fruit salad, delightful grilled, and nourishing puréed. We love mangoes. As it’s winter, I thought I ought to find a new way to put these to work to brighten up my supper, and this, rather satisfying little thing, is the result. Serve with noodles or rice and enjoy.

mango prawns

To feed one, you will need:

1/2 onion

1/2 red pepper

5 or 6 florets of broccoli cut into smaller sprigs for better cooking

1/2 ripe, fresh mango

Handful uncooked King prawns

1 clove garlic

3 tsp soy sauce

2 tbsp sweet chilli sauce

Dash lime juice

Splash groundnut oil

1. The first thing to do is make the marinade for the prawns. Grate the garlic into a bowl and add in the sweet chilli sauce, soy sauce and lime juice. If you don’t have sweet chilli sauce, just use a teaspoon of honey and a dash of sriracha or some chilli flakes.

2. Prepare the prawns by cleaning them and making sure there are no nasties still attached (which is actually the most time consuming part!). Dab off with some clean kitchen towel and set them in the marinade to have a nice time. Get the rice on or ready the noodles to go on in 10 minutes.
stir fry vegetable base

3. Slice the onion, pepper and broccoli and add to a large pan or wok which had a little groundnut oil heating in the bottom. Turn down to a medium heat so the vegetables are softening, not burning. Cook until the onion is soft, and the broccoli is just about done.

savoury mango recipes
4. Slice the mango into chunks,being sure to remove any skin, and add this to the pan right before the prawns are ready to go in, so that it is just heated through rather than cooked.
marinating king prawns

5. Push the veg to one side of the pan then add a little more groundnut oil. Give it time to heat then place the prawns in the oil. Pour the marinade over the vegetables and give them a quick stir. how to stir fry prawns
6. After a minute or so, check if the prawns have cooked on the first side – they should be a nice healthy pink.king prawn stir fry
7. Turn the prawns, cook until pink on the other side, then mix in with the vegetables and mango. Give it 30 seconds to come through the heat again and serve.

I served mine with some jasmine rice, but you do you!