Archive for May, 2010
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The Healthy Urban Kitchen has even more quick, healthy recipes
In a quick rush tonight and wanted a fast and easy using up what we already had but fancied something tasty with hardly any dishes to prepare and cook !
A tall order you might think but no, here it is and flexible enough to add more veggies, nuts, any kind of beans to extend the dish or make it extra yummy.
Recipe
Tomato Onion and Zucchini Casserole Serves 6
2 Tablespoons oil
2 onions peeled and finely sliced
1 – 2 Cloves garlic, peeled and finely chopped
500 grams zucchini – cut into 2cm pieces
3 large ripe tomatoes, chopped roughly ( OK to use either tinned or paste)
1 teaspoon Worcestershire sauce ( substitute BBQ or other preference)
1 Tablespoon chopped fresh parsley ( or basil, or chopped chives as I have)
1 teaspoon dried basil
freshly ground pepper and salt to taste
Additional extras to add: Celery, mushrooms, carrots, sweet potato, brussel sprouts, cauliflower, broccoli or anything else you may have available at the time.
- Heat oil in pan and add onion and garlic, saute until tender
- Add zucchini, tomatoes, Worcestershire sauce, parsley, basil and freshly ground pepper and salt to taste and bring to the boil.
- Reduce heat to a simmer, cover and cook until zucchini or other veggies you have added are tender.
Serve with more freshly chopped herbs, grated or sliced cheese, cashew nuts if desired and enjoy a quick, easy, healthy meal.
The Healthy Urban Kitchen for even more quick, healthy recipes
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Hunger forcing you to come out to investigate the pantry ?
You will be eating this pizza faster than you can drive for takeaways and quicker than the pizza delivery could arrive as well as know exactly what is in it.
Ingredients are usually stored in your larder, freezer but once you have the idea you can easily improvise
For each person take out one frozen Lebanese or Pita pocket each ( the large size if you are ravenous0 either microwave it to thaw or remember to take out before you get to the ravenous stage ! Choose wholemeal for a healthy choice or garlic if you prefer and Paninis work just as well.
Drizzle Olive oil over your pita bread and scatter some herbs of either dried for speed or chop up something like spring onions, chives, garlic chives,but basil or oregano is tastiest if available .
Spreading over tomato paste is optional or just slice tomatoes and sprinkle cheese over, more herbs scattered on top and pop into a hot over until deliciously browned and crispy
Serve with a green salad.
Optional Extras depending on what is on hand:
- Sliced or chopped mushrooms
- Crushed pineapple
- Any leftovers like potato is good
- Onions of any kind
Enjoy
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