Asparagus and soy sauce chicken/tofu

May is really the good month for green asparagus and they are really good for you. Here is an amazing dish I made with chicken and asparagus. As a variation for vegetarian, chicken can be replaced by tofu.

Asparagus-and-soy-sauce-chicken

Preparation: 10 minutes
Cooking: 15 minutes
Servings: 1
Level: Easy
Equipment: pan, pot

Ingredients:
– 100g Asparagus
– 120g chicken (or tofu)
– 1/4 onion
– soy sauce
– pepper
– basmati rice

Chop the onion and dice the chicken. Let them marinate in a bowl with soy sauce and pepper.
Cook the asparagus in boiling water until tender (cook them vertical, head out of the water). Drain.
Cook the rice in boiling water.
In an oiled pan, cook the chicken and onions (do not add all the soy sauce that was in the bowl immediately, reserve for the end of the cooking). When chicken cooked, cut the asparagus and add them in the pan. Lower the heat, add the remain of soy sauce.
Serve on the rice and enjoy!

Variation: Chicken and asparagus couscous with lemon
With the rest of asparagus (yes there was an offer and I bought a lot!) I simply made them with chicken and semola and added a pinch of lemon juice and pepper. Cooking time: 3 minutes. Taste: ++++

Chicken curry

Preparation: 10 minutes
Cooking: 15 minutes
Servings: 4
Level: Easy
Equipment: pot, pan

Ingredients:
– 500g chicken fillets
– coconut milk (~250mL)
– curry paste
– a red pepper
– a green pepper
– oil

Chop the peppers. Dice the chicken. Cook in an hot oiled pan.
Add curry paste.
When cooked, add the coconut milk and mix (not on the stove, or very low). Add more curry paste if you wish.
Serve with basmati rice.

Cooking in the oven

Here is a nice tip to optimize your meal preparation: use the oven.

In fact, I often use the oven to cook chicken fillet or salmon or other kind of fish. The most common way is to do it in a pan but the oven offers many advantages:
– it is fast
– no need to stay behind the hob during the cooking
– if you only have one pan, you can use it for something else at the same time (or if you are sharing the kitchen with other residents and space on the hob is limited…)
– no need for fat (so healthy!)
– washing is easier to do (extremely strong argument!)
– chicken doesn’t get dry or burnt; it is also a good way to cook it to then use it in a salad or in a wrap

In practice:

For chicken, just put the chicken fillet in an oven dish. You can season with lemon juice or mustard or spices according to your taste. Put it in the oven at 160° for 10-15 minutes (it must be all white inside, no pink remaining)

I also tried once to stuff chicken with feta cheese and wrap it in spinach leaves and that was quite good!

For salmon, same. For the cooking, I personally prefer when it is not too cooked. If you cook it too much, it gets dry, but then it depends how you like it.

Enjoy!

Express Wrap

Here are different ideas of wraps you can do for a lunchbox. They all take five minutes to prepare and they are very tasty!
But they are not exhaustive; the point of the wrap is that you put whatever you like in it, as long as you can still wrap it in the tortilla!
So be creative and vary the filling!

1) Express Salmon and Spinach Wrap

What you need:
– tortilla
– philadelphia
– smoked salmon
– spinach leaves

What you do:
Spread Philadelphia on the tortilla. Put 1 or 2 slices of smoked salmon. Top with spinach leaves. Wrap it, it is ready!

Tip: you can use cucumber instead of spinach and/or add tomatoes
Do one or two for your lunch, according to your appetite! You can add a salad.

2) Express Chicken and vegetables wrap

What you need:
– tortilla
– Philadelphia
– cooked chicken fillet (you can buy it already cooked but I would advise to cook it yourself in a pan or in the oven; see here for advice)
– a diced tomato
– a grated carrot
– salad or spinach leaves

What you do:
Spread Philadelphia on the tortilla. Add the chicken and vegetables. Wrap it, it is ready!

3) Express Beef Wrap

What you need:
– tortilla
– mince beef
– onion
– pepper
– tomato or salsa sauce
– spices (like mixed spices for fajitas)
– diced tomatoes

What you do:
Chop the onion and pepper. Cook them with the beef in a hot oiled pan.
Put in the tortilla with sauce and fresh tomatoes. Wrap it and eat!

This one is better hot. And chicken can be used instead of beef.

My honey and soy sauce chicken

Preparation: 10 minutes
Cooking: 10 minutes
Servings: 4
Level: Easy
Cost: cheap

Equipment: pan, chopboard (but you can use a plate if you don’t have a chopboard!), bowl

Ingredients:
– 400 g chicken fillet
– 1 red pepper
– 1 onion
– vegetable oil
– honey
– soy sauce
– pepper

Prepare a marinade in the bowl with a tablespoon of honey and three tablespoons of soy sauce. Cut the chicken fillet in small pieces and add in the marinade. Cover and leave in the fridge. (It is better the marinade one or two hours before. But if like me you are always in a hurry, it is not a big deal if it doesn’t have time to rest and it will still taste great!)

Chop the onion and pepper and stir in a hot oiled pan with the chicken.
When the chicken is cooked (must be completely white inside, no pink should remain), add more soy sauce/honey/salt/pepper if needed.

Serve with basmati rice.

Vegetables and Tofu (or Chicken) Noodles

Preparation: 10 minutes
Cooking: 10 minutes
Servings: 4
Level: Easy
Cost: cheap

Equipment: pan, pot, chopboard (but you can use a plate if you don’t have a chopboard!)

Ingredients:
– Noodles
– 2 carrots
– 1 onion
– 200 g mushrooms
– 100 g brocolis
– a pack of firm tofu (around 400g) or 400 g chicken
– vegetable oil
– soy sauce
– salt, pepper, …

Peel and chop the vegetables.
Stir in a hot oiled pan with the chicken or tofu. (The tofu might be added later according to your preferences)
Add soy sauce, salt, pepper, spices, …
In the meantime, cook the noodles in boiling water. Drain and add in the pan.
Add soy sauce and more salt/pepper if needed.
Enjoy!

Tips:
– You can replace the noodles with rice
– You might add spices according to your taste
– You can add/remove vegetables: pepper, peas, corn, …
The quantities provided for the vegetables are quite random, then it is up to your taste and what you have in your fridge!