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Home > Tips and Hints > Food and Cooking > Meals we find easy > One pot meals
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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

onion, finely chopped  

cup finely chopped broccoli (or cauliflower)

2 cups grated vegetables (zucchini, carrot, sweet potato, pumpkin, parsnip or potato) 

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

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

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 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. 

Ginger fish with coconut cream

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