Tag Archives: Quick Suppers

Teriyaki Pork

 Let’s clear something up before we start. I stir fry a lot. I know, I started this blog to help me keep out of my food rut, but there’s just something about a stir fry. In fact, there’s a lot about a stir fry. They’re quick, easy, light, healthy, packed with freshness and flavour and so so versatile. Provided you like a couple if types of vegetable, know how to cook a variety of meats/fish/tofu (I suppose, but why would you?!) you could probably whip up a different stir fry every day and still enjoy it. In fact, one of my colleagues eats chicken stir fry every night, though that’s a very different situation and the sauce comes out of a sachet.   

There’s not a huge amount wrong with that either, I suppose. I used to be a huge fan of the stir fry sauce sachet (and in fact still have a few lounging about in my cupboard – should probably check the use by) but they are packed with all sorts of E numbers and preservatives, not to mention calories, and really there’s nothing in them that’s terribly good for you. So once you’ve mastered frying up some chicken and vegetables and boiling up (or microwaving, I suppose; those microwave rice sachets are pretty good, albeit terrible value for money) some rice or noodles (preferably without cutting or burning yourself), you should definitely try to make your own sauce. Though to call it a sauce is actually a bit grand. As long as you can cook meat to the point that it’s safe to eat but still juicy, you don’t really need a sauce, you just need flavour. A sort of hot dressing, if you will. Trust me, it will taste so much fresher and more vibrant than a sachet. Plus it means that nice you have the ingredients in the house, you can throw something like this together whenever you need it for a quick home-cooked meal without necessarily having to shop. 

  

You will need:

1/2 onion

1/2 red pepper

1 medium carrot

A few florets of broccoli 

1 piece pork tenderloin (about 1/3 of a fillet)

1 clove garlic

1 3cm piece ginger 

2 tbsp soy sauce

2 tsp honey

Dash groundnut oil 

  
1. Slice the onion, and pepper, peel and chop the carrot into small pieces. Chop the broccoli into little tiny trees, bearing in mind that the only cooking they’ll get is in the wok i.e. with no water. 

  
2. Grate the ginger and garlic into a bowl then add in the soy and honey. Stir it together and that’s your sauce made!

3. Thinly slice the pork, add to the marinade and set-aside to flavour and tenderise.  

4. Hear the oil in a wok and chuck in the onions and carrots. Allow them to start to cook down a little then add in the broccoli and peppers. Turn the heat down to medium. If you’re having noodles, get those ready to go on. Boil them for a few minutes in salted water, as per the packaging; I used soba noodles here. 

  
5. Use your spoon to hold back the pork while you pour the extra marinade into the vegetables, and stir. 

  
6. Set a medium frying pan on at a very high heat and add a dash of groundnut oil. Once the pan is screaming hot (but please don’t test this with your fingers) add in half of the pork. Sear on both sides, then remove and replace with the remaining pork slices.

  
7. Add the pork to the wok with the remaining marinade that’s left in the bowl, add in your cooked noodles, and heat everything through,making sure your pork is just cooked. 

  
Serve and enjoy!

This recipe can be repeated with chicken, turkey or beef, and is great with salmon if you bake it in the oven for 7 minutes instead of frying it. 

If you’re having rice though, put that on while you’re chopping your veg, especially if it’s brown rice!

  

Prawn Curry in a Hurry

Ok, it isn’t a curry per se, but you get tonnes of Indian flavour and a light healthy supper in 20 minutes – no need to stand over a steaming pot for hours. Perfect for after a long day at work. If you’re not into shellfish, you could use chunks of salmon or chicken, just step up the cooking time a little for the chicken. 

  
You will need:

1 red pepper 

10 king prawns (I used frozen ones and defrosted them in a bowl of water while I was working out)

2 tbsp Greek yoghurt

2 tsp curry paste, whichever you prefer

Few drops lemon juice 

  
1. Chop the pepper into chunks. Clean the prawns and dry them, making sure you remove the black vein on the inside and just inside the tail. Preheat the oven to 180C.

  
2. Mix the yoghurt, curry paste and lemon juice in a bowl. 

  
3. Add the prawns to the mixture and mix in.

  
4. Take two wooden skewers and run them under the tap or soak in water. This will stop them drying out and burning. If you don’t have skewers, you can just bake everything in a dish. 

5. Carefully thread the chunks of pepper and coated prawns onto the skewers, dividing them evenly between the two skewers and spreading them evenly across each skewer. 

  
6. Bake in the oven for 7 minutes and serve with rice and vegetables.