THE countdown to Christmas is on – and now every second matters.
Whether you are out buying gifts, doing the festive food shop or partying with workmates, friends and family, you will need to keep your energy up over the festive season.
To help you cope with what Christmas throws at you, here are three healthy and quick-to-make meals.
Jerk salmon burgers with pineapple salsa
Serves 4 — £1.93p per serving
Preparation: 15 mins.
Cooking time: 8 mins.
YOU NEED:
- 160g can Atlantic salmon
- 1 drizzle oil, for frying
- 1 small red onion, finely chopped
- 400g can chickpeas, drained
- 400g cold mashed potato
- 2 tsp chopped fresh chives
- 2 tsp chopped fresh parsley
- 2 tsp paprika
- 2 tsp jerk seasoning
- 30g plain flour
- 1 egg
- 4 burger buns, split through the middle
- 3 leaves lettuce
- 100g Princes pineapple chunks in juice, drained and finely chopped
- 1 cucumber, finely chopped 5cm piece
- 2 tbsp sweet chilli sauce
- ½ fresh red chilli, finely chopped (optional)
METHOD: Drain the can of salmon and remove any skin and bones. Break into chunks.
Heat 1tbsp of vegetable oil in a frying pan and gently fry the red onion until soft, about four minutes.
Mash the chickpeas with a potato masher. Combine with the mashed potato, red onion, salmon, chives and parsley, then season with 1tsp paprika, 1tsp jerk seasoning and some salt and pepper.
Form the mixture into four burgers. Put the flour on to a plate and mix in the rest of the paprika and jerk seasoning with a little salt and pepper.
Beat the egg in a shallow bowl. Dip the burgers into the egg, then coat in the seasoned flour. Shallow-fry in hot vegetable oil for three to four minutes per side.
Meanwhile, make the salsa by mixing together the pineapple, cucumber, red onion and sweet chilli sauce, adding fresh chilli if wanted. Toast or chargrill the cut sides of the burger buns. Add some lettuce, top with the burgers and serve with the salsa.
Courgette, mushroom and bacon pancakes
Serves 4 — £2.11 per serving
Preparation: 20 mins.
Cooking time: 15 mins.
YOU NEED:
- 125g plain flour
- 1 pinch salt
- 1 egg
- 250ml semi-skimmed milk
- 1 tbsp butter
- melted then slightly cooled
- 1 splash vegetable or sunflower oil, for frying
- 8 rashers streaky bacon
- 1 tbsp sunflower oil
- 300g mushrooms, wiped and quartered
- 1 tsp wholegrain mustard
- 500g courgettes, coarsely grated
- 2 tbsp crème fraiche
METHOD: Sift the flour and salt into a bowl. Create a well in the centre and add the egg, a third of the milk and the melted butter. Combine everything with a whisk.
Add the remaining milk and whisk to combine. Transfer to a jug and rest in the fridge for at least 30 minutes.
To make a classic pancake, heat a tiny bit of oil in a non-stick frying pan. The pan must get very hot before you add pancake batter.
Add a ladleful of batter. Turn the heat down slightly and cook through on both sides until golden. Use a spatula to turn it. Repeat with the rest of the batter. Plate up the pancakes.
Next, grill the bacon until crispy. Meanwhile, heat the oil in a non-stick pan and stir-fry the mushrooms for five minutes until softened.
Add the mustard and courgettes and stir-fry for three minutes until they soften a little. Season to taste and stir in the creme fraiche. Divide
between the four cooked pancakes and criss-cross two rashers of bacon on top to serve.
Turkey polpette
Serves 4 — £1.70p per serving
Preparation: 10 mins.
Cooking time: 25 mins.
YOU NEED:
- 400g turkey meatballs
- 10ml olive oil
- 1 brown onion
- 2 cloves crushed garlic
- 1 tsp dried basil
- 1 tsp dried oregano
- 1 tbsp tomato puree
- 1 tbsp chopped tomato
- 1 tsp parmesan cheese
- 500g linguine
METHOD: Pre-heat oven to fan 170C, 190C, gas 5. Place the turkey meatballs on a baking tray and cook in pre-heated oven for ten to 12 minutes to seal the outside.
Prepare the sauce by heating the oil in a big pan, then adding the onions and garlic and cooking out over a medium heat until soft and translucent.
Add tomato puree and herbs, stir then add chopped tomatoes and water, taste and adjust the seasoning, add the sugar then reduce to a simmer.
Remove meatballs from the oven and place into the sauce mixture, allow to cook at a simmer for ten to 15 minutes to absorb the flavour. Cook the pasta to manufacturer’s instructions.
To serve, put the cooked and drained pasta in a bowl, and top with the polpette and sauce then a little grated parmesan and sliced fresh basil. Ideal with garlic or crusty bread.
