One pot/pan stove top meals, with quantities for two unless otherwise specified. The main meal can be cooked in one pot, pan or barbecue hotplate, but an additional pot may be needed for cooking an accompaniment such as rice or pasta.
See also
meals with mince
Stir Fry
With your choice of diced chicken thighs/fillets, lamb, pork or beef. using any vegetables on hand
Ingredients
350 gram
tender meat suitable for stir frying
6 fresh mushrooms if available
1 onion
Any other vegetables on hand such as a selection of mushrooms,
diced zucchini, squash or marrow, aubergine (egg plant), peas or beans, capsicum, Chinese cabbage or similar choy, cauliflower or
broccoli.
Optional flavouring can include soy sauce and sweet chilli sauce, tandoori paste, or a curry paste, or a packet of
instant cream of chicken or cream of mushroom soup mix in half a cup of hot water.
Method
Slice your chosen meat into thin
strips and prepare vegetables.
Cooking
In a lightly oiled or buttered large fry pan start with slower cooking vegetables such
as onion, mushroom and zucchini.
When softened, add meat, stirring over hot burner.
Add quicker cooking vegetables, and
if using choy or similar, add this and sliced capsicum when meal is nearly cooked.
Add your chosen flavouring, stir and serve.
Options
· Vary spices and flavourings as per ingredients or according to your taste. Options include:
· Pork with soy sauce and chilli sauce
· Chicken with tandoori paste, or chilli sauce and coconut cream
· Beef with a curry powder or paste and topped with cashew nuts
· Lamb with Mongolian Lamb paste
· For a saucy meal to serve with rice or pasta, add a mixed cup of cream of chicken or mushroom soup and bring to the boil before serving.
· Soak rice vermicelli or two minute noodles in hot water and stir into meal towards the end of cooking. This may need a little water added to the pan. Serve in bowls
· Serving options include on a plate of boiled/steamed rice.
Fritters and patties can also be cooked on a barbecue, and most of these are suitable for vegetarians.
Vegetable Fritters
Ingredients
2 eggs, lightly beaten
½ onion, finely chopped
¼ cup finely chopped broccoli
(or cauliflower)
2 cups grated vegetables (zucchini, carrot, sweet potato, pumpkin, parsnip or potato)
¼ cup self raising flour
2 teaspoon curry powder
Yoghurt, salsa, chutney or tomato sauce, to serve
Method
Combine the eggs, onion, broccoli and grated
vegetables in a large bowl. Add the flour, curry powder, salt and pepper and mix until well combined.
Cooking
Heat a little olive
oil in a non-stick frying pan over medium heat. Add heaped tablespoonfuls of the egg mixture to the pan and cook in batches for several
minutes each side or until golden brown. Serve fritters with minted yoghurt, salsa, chutney or tomato sauce.
Zucchini Cheese Puffs
Ingredients
One grated zucchini
One cup of grated cheese
One cup of self raising flour
Two eggs (beaten)
Pepper
and salt to your taste
Method
Mix all ingredients together
Cooking
Using a large spoon, place as patties on an oiled oven
tray. Bake in oven at 200° for twenty minutes. Alternatively they can be cooked stove top in an oiled frypan or on a barbecue. Turn during cooking in pan or barbecue until browned both sides and cooked through.
Corn Fritters
Ingredients
1 cup Self Raising Flour
2 dessertspoons milk powder – low fat preferred
A little pepper and salt
½ cup water
2 eggs
1 can corn kernels 400 – 500 grams, drained
Method
Mix flour, milk powder and seasoning in a bowl.
Whisk
eggs in water. Stir into flour from the centre to make a soft batter, adding more water if necessary. Fold in corn kernels.
Cooking
Place
tablespoonfuls of the batter onto a hot lightly oiled frypan over moderate heat. Cook for a few minutes, turning, until
golden brown on each side.
Serve with salad and chutney.
This recipe can be made without eggs if you have no refrigeration.
You can also use powdered egg or egg substitute.
Zucchini, Corn and Cumin Fritters
Ingredients
2 cups self raising flour
½ teaspoon ground cumin
2 eggs, beaten
1 cup milk or the
equivalent in low fat milk powder with dry ingredients, and add a cup of water
2 cups grated zucchini
1 ½ cups corn kernels; substitute
canned corn kernels
125 grams grated cheese
Pepper and salt to taste
Oil for frying
Method
Combine flour cumin, salt and pepper.
Whisk
together eggs and milk.
Combine with dry ingredients
Stir in zucchini, corn, and cheese
Cooking
Add a little oil to heated frypan. Drop tablespoonful of the batter into hot oil. Fry until crisp and brown, turning to brown both sides
Corn and Rice Patties
Ingredients
3 cups cold cooked rice
2 cups cooked frozen corn kernels or 1 can corn kernels and 1 can creamed
corn.
2 eggs
2 tablespoons self raising flour
Your choice of seasonings as per Options
Method
Mix rice, corn and seasoning
Beat eggs
and stir into mixture
Stir in flour gradually until mixture is firm
Cooking
Place tablespoonfuls of the batter onto a hot lightly
oiled frypan over moderate heat. Flatten patties a little. Cook for a few minutes, turning, until golden brown on each side. Serve with salad or green vegetables; tomato sauce, salsa sauce or chutney can be used
Options
Vary spices and flavourings as per ingredients or according to your taste. Options can include:
· A pinch of herbs, pepper and salt
· Mixed herbs and half a cup of grated tasty cheese
· Chilli sauce and All Purpose Seasoning
· Curry Powder
This recipe can be made
without eggs if you have no refrigeration. You can also use powdered egg or egg substitute.
Ingredients
Fish fillets – any firm fresh or frozen fish
Olive or vegetable oil for frying
1 small onion
1 clove of garlic (optional)
1
knob of fresh ginger
A pinch of dried Basil
1 x 400 gram can crushed tomatoes, or two or three fresh tomatoes skinned and diced
Salt,
pepper chilli powder or spices according to taste and for variations – see options
1 x 400 gram can coconut cream
Rice
Method
Dice
onion and garlic finely, grate ginger.
Fry in a little oil stirring frequently until onion is soft, adding any chosen spices.
Add tomatoes
and stir well until they are softened.
Add coconut cream and bring to the boil.
Cooking
Boil rice separately while preparing other
ingredients.
Slice fish into cubes or slices one to two centimetres thick and add to the mixture.
Stir occasionally and gently so as
not to break up the fish.
Simmer for five minutes or until fish is cooked and soft.
Serve this creamy dish on a bed of rice.
Options
Add
any of the following:
Fish sauce if a strong fishy flavour is preferred
Garam masala or curry powder for a fish curry
Chili powder
or sweet chilli sauce
Include sliced mushrooms when frying the onion
Cubed sweet potato or other vegetables simmered in the sauce prior
to adding the fish
Hints
· Pan: Choose a deep pan suitable for frying and simmering
· Fish: We prefer a very mild flavoured fish whereas some prefer a stronger tasting fish flavour
· Ginger: Keep
fresh ginger roots frozen and grate while frozen. No need to peel as this falls to outside the grater
· Vegetables: If adding vegetables needing longer cooking such as sweet potato, precooking is better and this can be done in a microwave
or by boiled for ten to fifteen minutes
· Like it hot? Slice chillies and add to simmer with the coconut cream