by Tams » Tue Jul 08, 2014 3:30 pm
Lol, well, I kinda make them with whatever is in the fridge! And of course because of my food intolerances, what I omit/substitute, may not be to everyone's taste, so always feel free to add what you want. I make up about 5 ramekins - for me and hubby, that's two meals, plus my lunch. Again, due to medical restrictions, I can't eat food over 24hrs old, but even so, I don't think these would freeze very well just because of the veg component.
All right, so here's what I did yesterday:
1 carrot
1 potato
1/2 parsnip
(steam these in the microwave so you cut the cooking time)
6-8 green parts of the spring onion (I can't eat onion - so you could substitute onion if you can eat it)
1/2 stick of celery
(using a wok, sweat these down in a little olive oil and salt- I use garlic infused oil for the flavour, and because I can't eat actual garlic. But you could add garlic if you wanted.)
15 green beans
1/2 broccoli
1/2 red capsicum
1/2 zuchinni
(add to the spring onion and celery and stir-fry to develop flavour. You may need to add a bit more oil - depends on quantity. I use a non-stick wok, so oil can be minimal)
250g chicken
(put the veg into a bowl so you now have an empty wok and QUICKLY stir fry the chicken - don't overcook or it will be dry. There should be enough oil/moisture coating wok already)
Now add everything back into the wok,including both batches of veg. Pour in some stock (or water)- enough to make it as saucy as you want. Add some of the stock to a cup with 2 dssert spoons of cornflour for smooth dissolving. Add the cornflour mix to the wok to thicken your sauce (allow sauce to boil and it will thicken). Season to taste with salt/pepper/herbs. Finished. Just spoon it into the ramekins and now for the topping (which is optional if you are really calorie counting)
Topping:
grated bread (I used 1 slice of spelt bread as I can't eat wheat. If you grate when frozen, it is much easier)
grated cheese (lite, whatever you want. I used a mix of a quality mozzerella and a bog standard cheddar - I don't use lite cheese as I've found the real stuff goes further in melting, with more taste, so you use far less anyway. But each to their own.)
sliced tomato
Pop a couple slices of tomato on the top of each 'pie', then sprinkle over the bread crumbs and cheese. (you'll be surprised at how little cheese you need!)
Now grill until golden on top. Eat (and don't burn your mouth!)