Going solo this Ramadan? Try these healthy one person recipes
Eating well for one person can be a challenge...but fear not!
Eating well for one person can be a challenge. Time, convenience, cost and motivation to cook can all get in your way, especially during Ramadan.
To help you during the Holy month, Al Arabiya News has compiled a list of easy and quick meals to help you to break your fast.
Cheesy chicken and vegetable pasta
375g dried bow tie pasta
1 tablespoon margarine spread
1 medium leek, trimmed, halved, washed, sliced
2 garlic cloves, crushed
100g small cup mushrooms, sliced
2 tablespoons plain flour
2 cups reduced-fat milk
250g broccoli, cut into small florets
2 cups chopped cooked chicken
1/2 cup cheese
Cook pasta in a saucepan of boiling, salted water following packet directions.
Meanwhile, melt margarine in another saucepan over medium heat before adding leek, garlic and mushrooms. Cook until vegetables are tender.
Stir in flour. Cook, stir, for 1 minute and remove from heat. Gradually add milk, stirring, until smooth and combined. Place pan over medium-low heat. Bring to the boil, stirring constantly.
Finally, add broccoli and chicken. Cook, covered, for 4 minutes and add cheese and pasta. Stir to combine before eating.
You can replace broccolis with another vegetable
Steak with mushy peas and parsley potatoes
4 small-medium Tomatoes, halved
Balsamic Vinegar25 g Butter
Salt and pepper
1 clove Garlic, crushed
1/2 1kg bag Birdseye Frozen Baby Peas
1/2 cup Vegetable or Chicken Stock
1 tbs Shredded Mint (or to taste)
3 large red-skinned potatoes, peeled and cut into large cubes
2 tbsp olive oil, plus a drizzle extra
1 garlic clove, minced
Parsley, finely chopped
Preheat a barbecue to high heat while seasoning both sides of the steaks with salt and pepper. Cook for 3-4 minutes (depending on thickness), reducing heat to medium and turn. Cook for a further 3-4 minutes. Rest for 3-4 minutes before serving.
Melt butter in a medium saucepan before cooking the garlic over low-medium heat for 1 minute.
Add peas and wait until peas have defrosted and are soft. Season the mixture with salt and pepper and the mint. Mash with a stick blender.
Tip the potatoes into a pan of water and bring to the boil. Simmer for 2 minutes before draining.
Separately heat the oil in a non-stick frying pan. Add the potatoes and sizzle for around 20 minutes or until potatoes are golden and crispy.
When the potatoes are cooked, add the garlic and toss through the parsley, season with salt and pepper.
Soy Salmon with brown rice and green beans
1⁄2 tablespoon honey
1⁄2 teaspoon soy sauce
Salt and pepper, if desired
Preheat the broiler and combine ½ tbsp. honey with ½ tsp. soy sauce.
Season your salmon filet with salt and pepper and broil for five minutes.
Drizzle with honey-soy sauce and broil an additional 2-5 minutes.
Serve with: White or brown rice as well as green beans
For vegetarians, here are a few options that would make your life easier in Ramadan.
Couscous with Zucchini and mint
200 g couscous
1 tbsp olive oil, plus 1/2 cup extra
1 tbsp lemon zest
1 tsp lime zest
2 tbsp fresh lemon juice
1 tbsp fresh lime juice
1 medium (about 1 cup) zucchini, cut into matchstick-size strips
1 cup (not packed) fresh mint leaves, chopped
3/4 cup shelled pistachios, toasted, coarsely chopped
6 spring onions, thinly sliced
Start by bringing a cup of water to a boil in a large saucepan. Stir in the couscous as well as one tablespoon of oil and one teaspoon of salt.
Cover and cook for about 5 minutes. Transfer to a large bowl and fluff with a fork. Cool to room temperature.
In the meantime, bring together in a small bowl the lemon and lime zest and juices before adding the last half cup of oil. Add salt and pepper.
Fold the zucchini, mint, pistachios, spring onions, and vinaigrette into the couscous.
Chickpea, brown rice and spinach
2 tablespoons extra virgin olive oil
1 onion, sliced
2 garlic pieces, crushed
2 teaspoons ground coriander
1 teaspoon ground cumin
2 x 250g pkts microwave brown rice
400g can chickpeas, rinsed, drained
1 cup (250ml) vegetable stock
120g baby spinach leaves
Heat the oil in a saucepan over medium heat before adding the onion, garlic, spices, salt and pepper.
Wait until onion is softened and add the rice, chickpeas and vegetable stock. Bring to the boil over high heat, then reduce heat to medium, cover and simmer for 5 minutes.
Remove the pan from the heat, stir in spinach. Cover, stand for 5 minutes to wilt spinach slightly, then serve.
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