Heat and Eat 'Berkley Normal Middle School recipes'

Real Butter

Chicken with

rice

Ingredients

½ onion finely diced

½ teaspoon garlic paste

250g boneless chicken

2 Tablespoons oil

1 teaspoon ground coriander

1 teaspoon ground cumin

½ teaspoon garam masala

½ teaspoon cardamom

½ cup tomato puree

250mls cream

250mls coconut cream

1 potato peeled and diced (small)

1 cup rice

Method

1.     Place rice in a saucepan with 1 ½ cups of cold water. Do not use a lid.

2.     Heat on small element until just starting to boil.

3.     Turn heat to low and put lid on saucepan.

4.     Steam for 15 minutes until water is absorbed and rice is soft.

1.     Cut chicken into cubes and set aside.

2.     Peel potato and dice into small pieces.

3.     Dice onion heat oil in frying pan sauté onion, potato, garlic and spices.

4.     Add chicken and stir fry until cooked. Mix well.

5.     Add tomato puree and cream and simmer on low heat for 5-6 minutes

6.     Serve on steamed rice.

Stir Fried Rice

Ingredients

salt

1C rice (cooked)

½ C frozen peas

1t crushed garlic

1t crushed ginger

a small bunch of fresh coriander

Method

1.   Fry crushed garlic cloves.

add crushed ginger. 

Pick and roughly chop the coriander leaves, finely chop the stalks.

2.   Trim and finely slice the spring onions. 

Halve, deseed and roughly chop the pepper

3.   Crack the eggs into a small bowl and beat well. 

Halve the lemon.

4.    Preheat a wok or large frying pan on a high heat and once   it’s very, very hot add the oil.

5.   Add the garlic, ginger, coriander stalks.

Stir and cook for a minute or so until starting to turn golden, then add the spring onions, red pepper and mushrooms.

6.   Stir-fry for 1 to 2 minutes then add the cooled rice and peas.

Keep stirring and frying for 5 minutes until the rice is warmed through, then add the eggs. 

Keep stirring and when the rice is steaming hot and the egg is cooked into strands going through the rice, add a few splashes of soy sauce and a couple of lugs of sesame oil.

Squeeze over the juice from your lime halves and sprinkle over your reserved coriander leaves. 

Mix well and take the pan off the heat.

Have a taste and season with salt and pepper or a little extra sesame oil or soy sauce if it needs it.

Would this recipe freeze okay?

What other vegetables could be added to this recipe?

Was it seasoned adequately?

Would it sell as an innovative Heat and Eat frozen meal?

Sweet and

Sour

Pork with

noodles

Ingredients

·       1 tablespoons sweet chilli sauce

·       1 tablespoons salt-reduced soy sauce

·       ½  tablespoon rice wine vinegar

·       200g pork fillet, trimmed, sliced (or chicken)

·       1/2 cup orange juice

·       oil

·       1t crushed ginger

·       ½  large onion diced

·       ½  large red capsicum, sliced

·       150g broccoli florets

·       ½ large carrot, thinly sliced

·       200g cooked noodles (singapore or hoikken)

·       fresh coriander, to garnish

Method

1.   Combine chilli sauce, soy sauce and vinegar in a bowl. Add pork and marinate for 10 minutes. Strain pork and reserve marinade, then stir in orange juice.

2.   Prepare wok or large frying pan with oil. Add pork and stir-fry over a high heat for 2-3 minutes until golden. Remove from wok.

3.   Add a little more oil and stir-fry ginger, onion, capsicum, broccoli and carrot for 5 minutes, adding 2-3 tablespoons water. Return pork to wok with noodles and reserved marinade. Stir over a high heat for 1 minute until heated through. 

Serve garnished with coriander.

http://www.organizeyourselfskinny.com/2011/12/15/how-to-adapt-recipes-for-freezer-cooking/