Chicken strips are marinated in lemon and then stir-fried with broccoli florets, carrot sticks and spring onions/green onions and tossed in soy sauce. It is served over a bed of rice and is just perfect for a summer dish.
450g (1 lb) boneless chicken breasts cut into strips (4)
small head broccoli
340g (12 oz) carrots (6–8 medium)
2 tbsp olive oil
60ml (2 fl oz) water (¼ cup)
2 tbsp clarified butter*
2 spring onions/green onions cut into 2.5cm/1 inch pieces
1 tsp cornflour/cornstarch
1 tsp water
4 tbsp soy sauce
* To clarify butter, melt in a saucepan over a low heat. Skim off the clear liquid from the sediment that collects in the bottom. Discard sediment.
Large sauté pan with lid
Place the chicken strips in a non-metallic bowl. Finely cut the rind from a quarter of the lemon and put to one side. Squeeze the juice from the whole lemon (this should produce 3 tablespoons). Pour the lemon juice over the chicken and season with pepper. Refrigerate, covered, for at least 1 hour.
Cut or break the broccoli into small florets. Cut the carrots into 8cm (3 inch) batons.
Heat the oil over a high heat and add the broccoli florets and carrots. Stir-fry for 1 minute.
Add the water, then cover and reduce the heat to medium. Steam for 5 minutes until the vegetables are tender-crisp.
Make a well in the centre of the vegetables and add the butter, lemon rind, and onions.
Drain the chicken, reserving the marinade, and add to the pan. Stir-fry for 6 minutes or until the chicken is cooked through.
Combine the cornflour/cornstarch and water until smooth. Add to the pan along with the reserved lemon marinade and let it bubble for 1 minute until thickened.
A tasty way of serving fish that is quick to prepare and just right for a summer supper. A thick fillet of sole is grilled/broiled smothered in tiny broccoli florets and a cheesy sauce until the sauce is bubbling and golden.
170g (6 oz) broccoli florets (a medium head of broccoli)
40g (1½ oz) butter (3 tbsp or ⅜ stick)
40g (1½ oz) flour (¼ cup + 1 tbsp)
300ml (10 fl oz) milk (1¼ cups)
115g (4 oz) cheese, grated (1 cup)
4 large sole fillets (each weighing about 170g (6 oz)
salt and pepper
1 tbsp lemon juice
butter for greasing
28g (1 oz) Parmesan, grated
Baby new potatoes
A vegetable steamer
A large baking tray/sheet
Preheat the grill/broiler to high.
Cut the broccoli florets from the head of the broccoli and then trim and discard the stems. Separate into 1cm (½ inch) chunks and then steam for about 2 minutes until just tender. Remove the steamer from the pan and set to one side.
Heat the milk in the microwave for 1 minute to warm it through. Melt the butter in a small pan then add the flour and stir until smooth. Let this cook gently at a low heat for about 2 minutes until it starts to bubble. Then remove from the heat and gradually add the milk, stirring continuously until there is a smooth sauce. Return to the heat and bring the sauce to the boil, stirring continuously, until it has thickened. Now remove from the heat and stir the cheese into the sauce to melt it. (Just use the heat of the sauce to melt the cheese. Don’t put the pan over heat on the stove as this will make the cheese go oily.) Set to one side.
Season the fish with the salt and pepper and then sprinkle over the lemon juice.
Grease the baking tray/sheet and place under the grill/broiler for 1 minute to heat up.
Now lay the fish on the tray/sheet in a single layer. They will sizzle as they touch the hot baking tray/sheet.
With the grill/broiler rack 7.5cm (3 inches) from the heat, cook the fish for just 3 minutes and then remove.
Spoon the broccoli evenly over the fish and then, using a large palette knife, spread the cheese sauce over the broccoli. Finally sprinkle over the grated Parmesan. Then return the baking tray/sheet to the grill/broiler and cook for a further 4 minutes or until the sauce is bubbling and beginning to turn golden.
Sprinkle a pinch of cayenne pepper over each piece of fish and serve immediately.
baby or new potatoes and a medley of vegetables (for example, broccoli, mange tout, baby carrots, courgettes/zucchini)
a large heavy-based frying pan/skillet
Lay the steaks in a shallow dish. In a small bowl add the next 5 ingredients and mix together. Pour over the steaks, cover the dish, and leave to marinade for 30 minutes, turning halfway through.
Put the potatoes in a pan, cover with water and bring to the boil. Simmer for 15–20 minutes.
Bring 5cm (2 inches) water to a simmer in the bottom half of a steamer, put the medley of vegetables in the top half and steam for 7 minutes or until they are tender.
Heat the frying pan/skillet over a medium-high heat. Add the olive oil and when hot, reduce the heat a little and add the steaks. Cook for 2–3 minutes on each side, depending on how you like your steak. Remove from the pan and keep warm to rest for a couple of minutes.
Meanwhile, stir the reserved marinade into the pan and, over a gentle heat, let it bubble to heat through.
Serve the steak with the sauce poured over and the vegetables alongside.
Pork cooked in a creamy soup and complemented by a selection of broccoli and cauliflower florets, with carrots for added colour. Using a soup is a great way to add flavour to a dish when you want a speedy supper.
450g (1 lb) pork tenderloin divided into 4 portions
1 tbsp oil
½ onion, sliced
10 fl oz can creamy vegetable condensed soup (asparagus or broccoli work well)
150g (5 fl oz) water (⅔ cup)
2 carrots, sliced
½ small cauliflower
½ small broccoli crown
A large frying pan/skillet
Pour the oil into the pan over a medium–low heat and, when hot, add the pork and onion. Fry for 10 minutes, turning the pork half way through and turning the onions occasionally until both are nicely brown. Remove from the pan and keep warm. Drain off any fat.
Add the soup and water to the pan and stir until combined, scraping off any crusty bits that have stuck to the bottom of the pan as you stir. Return the pork to the pan. Reduce the heat to low, cover, and cook for 15 minutes until the meat is cooked through, stirring the soup occasionally.
Meanwhile break the cauliflower and broccoli into florets and steam along with the carrots for 10 minutes until tender.
Quick Mediterranean chicken combines strips of chicken fillets with peppers and penne cooked in a herb flavoured soup. This is a really quick dish to prepare and cook. Great for those nights when time is short.
10 fl oz can tomato, basil and oregano soup (Campbells)
300ml/10 fl oz water
salt and pepper
170g/6 oz penne (De Cecco is my favourite)
2 tbsp fresh basil, chopped
Serve with sautéed courgettes/zucchini and broccoli florets.
Large frying pan/skillet or saute pan
Heat oil in the pan over a medium heat. Add the chicken, pepper and garlic and stir fry for 5 minutes.
Stir in the soup and water. Season to taste. Simmer for 15 minutes, stirring occasionally, until the chicken is cooked through and peppers are soft.
Meanwhile bring a large pan of water to the boil and add a pinch of salt and a glug of olive oil. Add the pasta to the pan and cook according to the directions on the packet. Drain. Stir the pasta through the chicken and peppers.