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Cook in the bag

This morning, another clear dream day! We are so lucky to be surrounded by the crystal clear waters of the Mediterranean….

For a quick and nutritious weekday meal, I am preparing a Cook-in-the-Bag supper and probably do it around once a week as it is always tastes different but is very quick and much healthier than a take out if you are very busy. The meat and vegetables cook in their own juices and the result is bursting with flavor !

When you are working and have no time at all, this is ideal. You can virtually use up any kind of meat such as fish, chicken, pork or lamb. It can be fresh or left over from a roast. You can also have it cubed, sliced, whole like a roast or in large pieces or chunks. I sometimes take this opportunity to use up all my vegetables left in the fridge and today I have sweet potatoes, carrots, and new potatoes. i am leaving the new potatoes whole and I am roughly chopping up the other vegetables.

I am also adding a chopped onion, some garlic and freshly chopped vegetables which again can be what takes your fancy or what you have available. Sometimes i leave the garlic whole especially if the cloves are large and then just remove them before serving. I am also adding a glass of wine, a squeeze of a fresh lemon and putting in half a lemon into the bag as the infusion gives a great flavor. A drizzle of olive oil and some seasoning….. If you have no fresh herbs, dry herbs will do and I am especially fond of dry oregano and mint which taste nothing like the fresh variety but add depth of flavor… I am also adding a stock cube dissolved in some water or another option would be to add a can of chopped tomatoes and this will give you more of a ragout type meal.

If you are vegetarian, you need to leave the meat out and cook the vegetables in the same way. I have also tried this with tofu and the result was very good.

Seal the bag and when required cook for an hour in a moderate oven.

If you néed to go to work you can prepare the bag the night before and refrigerate it and when you return home, all it will need is an hour in the oven. This also allows the meat and vegetables to soak in the marinade. The vegetables are cooked in their own steam and the result is a tasty, nutritious and healthy meal that has taken up very little effort and uses all the random bits and pieces…

Minestra

This is quick and easy-to-make hearty and low fat meal and today I am using pumpkin, carrots, zucchini, potatoes, peas, skinned tomatoes and turnip. Locally this is a traditional dish commonly made in every home and you can use up any vegetables that you may have or be as creative as you wish but I always include the basics of onion, potato and pumpkin. You do not need to be precise about the measurements and this is what I like about it as the end result is always good.

You will need:

Vegetables of your choice, chopped and peeled, allow 200g per portion
Stock or Stock Cubes, allow 1/2 per two portions
Water
Tomato Purée, calculate about 1 spoon per two portions
Onion, 1/4 per, two portions
Garlic clove, optional
Parsley, finely chopped
Seasoning
A drizzle of olive oil for cooking the vegetables
Small pasta shapes, this is optional and you can leave it out

Sauté the finely chopped onion and garlic in a drizzle of olive oil. add the chopped vegetables stirring continuously as you do not want to brown the vegetables. Dissolve the stock cube/s in some hot water and add to the pot. Immerse the vegetables in water. Bring to boil and simmer for an hour making sure that the water does not dry out. Stir and add some tomato purée and around 10 g of small pasta shapes per portion. Season. Remove from heat once the pasta is cooked and add some of the finely chopped parsley and give it another stir. Cover and leave to stand for 10 minutes before serving.

You can vary this recipe and add more tomatoes or a can of chopped tomatoes. I like adding a can of cannelloni beans to mine. I know some people soak beans and pulses overnight to add to this soup but I personally rarely find the time to do it. I also like to add frozen peas as the end of the cook time as this gives the soup a lovely color. Garnish with finely chopped parsley and some freshly grated parmesan and we have ours with lots of freshly ground pepper ....

For a gluten free diet use gluten free pasta or simply leave the pasta out.

Spaghetti with seafood

Supper tonight will be a quick meal as everyone has plans for the evening so I am making a simple seafood pasta in white wine. We have a great local fishmonger who prepares a good mix of fresh daily seafood but you can also buy a variety of pre-packed fresh or frozen seafood from good food stores. Today I have mussels, shrimps, prawns and clams. The flavor of the wine and garlic in this light sauce compliments the seafood.

With dried pasta, allow 75 g to 120 g per portion depending on appetites. I always prefer to be generous to have enough for second helpings and usually make a spaghetti frittata with leftovers the day after however when I use seafood I prefer that it is all consumed on the day it is cooked.

You will need :

Spaghetti, allow 75g -120 per portion
Seafood, allow 100g per portion or change quantity according to personal preference
2 tablespoons olive oil
1 small onion, finely chopped
2 small cloves garlic, finely chopped
1 tablespoon paprika, optional, I also sometimes use 2 tablespoons of pesto instead of paprika
200g white wine
200g stock
Maldon Salt and freshly ground black pepper
Fresh chopped parsley, to garnish

Add the pasta to a large pot of salted water and cook until still slightly firm to bite. This usually takes about 8 to 10 minutes. Drain when cooked.

Heat the oil in a large pan, then saute the onion and garlic over medium heat for 5 mins until soft but not brown. Add the paprika, white wine and stock, then bring to the boil. Turn down the heat to a simmer and immediately add the seafood and stir. Cook for three minutes. Toss in the cooked pasta and cook on low heat stirring continuously to stop the pasta from sticking. Cook for another minute or two until it is all heated through and the fish is cooked. Remove from heat, then season to taste. Sprinkle with parsley and serve with lemon wedges. Season with salt and freshly ground pepper.

Leave to rest for no more than 5 minutes so that the flavors blend with the pasta then serve immediately. You can vary ingredients and quantities according to personal taste!

Aqua Faba Healthy Snack by Devon

Dr Schar

Cooking with Chef Seby Sorbello for Zappala