8 delicious one-pot recipes

Pressed for time but still craving good wholesome meals? Try these

eight delicious one-pot dishes.

8 delicious o n e - p o t r e c i p e s

Contents

01 03

05 07

09 11

13 15

For novice chefs, the idea of making curry can be daunting. Try this fuss-f ree vegan version that’s packed with flavour and just the right kick. It’s also perfect for Meat Free Mondays.

Stove top 30 minutes Servings: 4 – 6

Vegan Cauliflower C h i c k p e a C u r r y

01

• 1 tablespoon extra-virgin olive oil

• 2 teaspoons yellow curry paste

• 1 medium onion, diced

• 1 teaspoon grated ginger root

• 410g tinned chickpeas (no added salt), washed and drained

• 410g tinned diced tomatoes (no added salt)

• 1 medium-sized cauliflower, cut

into florets

• Pinch of f reshly ground black pepper

• 1 bay leaf

• ½ cup water

• 2 cups spinach leaves

• ¼ cup f resh cilantro, roughly chopped (optional)

• 2 teaspoons minced f resh mint leaves

1. Heat oil in a large pot. Once

heated, add the curry pastes

and onion and sauté until

softened.

2. Add ginger and chickpeas

and toss to coat.

3. Add tomatoes, cauliflower

florets, pepper, bay leaf and

water and stir together.

4. Bring to a simmer then low-

er heat and cover until cauli-

flower is tender and cooked

(about 15-18 minutes).

5. Remove f rom heat and stir

through the spinach.

6. Garnish with f resh chopped

cilantro and minced mint.

7. Serve with cooked brown

rice, quinoa or a whole grain

of your choice.

Ingredients

Instructions

Nutrition information per serve (without grain): Energy 742kJ; Protein 9.2g; Fat

(total) 4.9g; Fat (saturated) 0.6g; Carbohydrate 19g; Sugars 7.0g; Sodium 297mg.

Trade the stove top for your pressure cooker and get this savoury stew on your

dinner plate in record time. Works perfectly as an alternative to a Sunday roast.

Butternut Squash B e e f S t e w

40 – 45 minutes Servings: 6Pressure Cooker

03

1. Place two tablespoons flour and

f reshly ground black pepper in a

large f reezer bag and toss to mix.

2. Add the beef chuck to the f reezer

bag and toss in the flour mixture,

making sure to coat all the meat.

3. In your pressure cooker, enable

the sauté setting and heat one

tablespoon of oil .

4 . Add half of the floured beef

cubes to the oil and brown on all

sides. Transfer the beef to a big,

separate bowl.

5. Add another tablespoon of oil to

the pot and brown the rest of the

meat on all sides.

6. Once browned, return all the

browned meat to the cooker

and add the garlic . Cook for

one minute or until the garlic

becomes f ragrant.

7. Remove all the browned meat

f rom the pot and set aside in a

bowl.

8. Add the remaining tablespoon of

oil to the pot and cook the onion

and celery until soft (about four

to f ive minutes).

9. Once softened, add the onions

and wine.

10. Bring the mixture to a boil,

gently scraping off the crispy bits

at the bottom of the cooker.

11. Add the beef stock and mix with

the remaining two tablespoons

of flour.

12. Next, place the butternut squash,

carrots, potatoes and mushrooms

into the pot.

13. Throw in the bay leaves and

thyme and seal the cooker.

14. Set to the stew setting and cook

for about 30 minutes.

15. Once done, remove the bay

leaves and serve.

Ingredients

Instructions

• 4 tablespoons wholemeal plain flour

• 1 teaspoon f reshly ground black pepper

• 900 grams beef chuck, cubed

• 3 tablespoons extra-virgin olive oil

• 4 cloves garlic , minced

• 1 large onion, diced

• 3 celery stalks, diced

• 1 cup red wine – (for a non-alcoholic version, substitute with 1 cup reduced-salt beef stock and

add 2-3 drops of lemon juice for added acidity)

• 2 cups reduced-salt beef stock

• 3 large carrots, peeled and diced

• 500 grams button mushrooms, quartered

• 1 ½ cups butternut squash, peeled, cored and cubed

• 2 cups potatoes, peeled and quartered

• 2 bay leaves

• 6 thyme stems

Nutrition information per serve: Energy 1830kJ; Protein 39.0g; Fat (total) 23g;

Fat (saturated) 7g; Carbohydrate 13.7g; Sugars 5.8g; Sodium 395mg.

Teriyaki Rice a n d C h i c k e n

30 minutes Servings: 4

05

This satisfying one-pot teriyaki rice and chicken recipe is

delicious with infused flavours – and is all done in under an hour.

Stove top

Teriyaki Sauce:

• 1/3 cup low-sodium soy sauce

• ¼ cup rice wine vinegar or apple cider vinegar

• ¼ cup honey

• 1 teaspoon corn starch

• 3 tablespoons water (more may be needed to thin out sauce)

Rice and Chicken:

• 1-2 tablespoons toasted sesame oil or olive oil

• 1 medium boneless skinless chicken breast, cubed

• Pinch of salt and black pepper

• 2 garlic cloves, minced

• ½ teaspoon ginger, grated or minced

• 1/3 cup red bell peppers (also known as red capsicum), chopped

• 1/3 cup carrots, peeled and grated

• 1 ½ cups uncooked brown rice washed, rinsed and drained

• 1 ¼ cups water

• ½-1 cup broccoli florets

• 1/3 cup f rozen shelled edamame beans or green soybeans, thawed (you may substitute with green peas, f resh fava or lima beans)

• Sesame seeds, for garnish

• Chopped green onions, for garnish

1. Place a large skillet over medium-

high heat and add the teriyaki

ingredients (soy sauce, vinegar,

honey and starch) and whisk to

combine.

2. Slowly whisk in three tablespoons

of water and bring to a boil until

thickened.

3. Transfer the teriyaki sauce into a

heat-safe bowl.

4. In the same pan (cleaned), heat

oil over medium-high heat and

add the chicken.

5. Season with salt and pepper and

cook for two to three minutes,

stirring occasionally until lightly

browned.

6. Stir in the garlic and ginger for

20 seconds, or until f ragrant and

add the bell peppers/capsicum

and carrots and sauté for another

30 seconds.

7. Pour 1/3 cup of the sauce in

your skillet (reserve the rest for

drizzling at the end).

8. Add the uncooked rice into your

skillet and gently stir in the water.

9. Bring to a simmer and lower heat

to medium with the pan covered

10. Cook for 11 minutes, stirring

f requently.

11. Toss the broccoli and edamame

and cover pan and cook for

another four to f ive minutes –

until the liquid is absorbed and

rice is tender.

12. Remove f rom heat and drizzle

with the sauce to taste.

13. Garnish with sesame seeds and

green onions (if desired) and

serve immediately .

Ingredients

Instructions

Nutrition information per serve (without grain): Energy 742kJ; Protein 9.2g; Fat

(total) 4.9g; Fat (saturated) 0.6g; Carbohydrate 19g; Sugars 7.0g; Sodium 297mg.

Pasta simmered in a savoury meat sauce is one for the books. This simple and classic

family meal is ready in just under 20 minutes and still serves up taste and Italian goodness.

Pasta with M e a t S a u c e

07

15 minutes Servings: 6Pressure Cooker

• 1 tablespoon extra-virgin olive oil


• 1 small onion, f inely diced

• 1 red chilli , f inely diced

• 1 zucchini, f inely diced

• 2 carrots, f inely diced

• 700 grams lean ground/minced meat

• 4 cups whole wheat pasta

• 3 cups passata (or pureed tomatoes)

• 1 ½ cups water

1. Put the cooker pressure setting

to sauté, add oil to heat and

add garlic , onions, peppers,

zucchini, carrots and meat.

2. Cook until the meat is browned,

and onions and peppers are

softened.

3. Add pasta, passata and water

and stir well.

4 . Set the pot for seven to eight

minutes, one minute less for al

dente pasta.

5. Allow cooker to cool and release

pressure. Stir well and serve.

Ingredients

Instructions

Nutrition information per serve: Energy 2040kJ; Protein 42.6g; Fat (total) 9.9g;

Fat (saturated) 4g; Carbohydrate 50g; Sugars 7.3g; Sodium 189mg.

Fish takes centre stage in this delicious 30-minute meal that’s not only packed

with rich flavours but great nutrients too, making an excellent weeknight meal.

Fish S t e w


09

Stove top

• 2 tablespoons olive oil

• ½ large white onion, diced


• 400g tinned diced tomatoes

• ½ cup reduced-fat coconut milk

• ½ cup reduced-fat sour cream

• 2 tablespoons tomato paste

• 1 red bell pepper (also known as red capsicum), sliced

• 1 green bell pepper (also known as green capsicum), sliced

• 700g wild cod (substitute with halibut or haddock), cut into chunks

• Salt and pepper to taste

• ½ teaspoon chilli flakes (optional)

• 1 tablespoon f resh cilantro, chopped

1. Heat oil in a large skillet and

add onion and garlic .

2. Cook until f ragrant or softened

(about three minutes).

3. Add diced tomatoes into the

skillet and stir.

4. Pour coconut milk, sour cream

and tomato paste into the pan

and stir well.

5. Cook for two to three minutes

before adding sliced bell

peppers/capsicum and cod

chunks.

6. Season with salt and pepper

and chilli flakes and cover.

7. Allow the f ish to simmer

for 10-12 minutes, carefully

turning the cod pieces not

covered in broth, halfway.

8. Remove f rom stove, sprinkle

with f resh cilantro and serve

over rice or quinoa.

Ingredients

Instructions

Nutrition per serve (excluding grains): Energy 1340kJ; Protein 33.5g; Fat (total)

17.5g; Fat (saturated) 9.4g; Carbohydrate 6.1g; Sugars 5.9g; Sodium 195mg.

Recreate this classic Chinese takeout at home with this one-pot quinoa f ried

rice recipe. It’s delicious, healthy and ready to be devoured in almost no time.

Quinoa F r i e d R i c e

11

15 minutes Servings: 6Pressure Cooker

• 2 cups white quinoa

• 2 cups water

• 5 large eggs, beaten well

• 1 tablespoon unsaltedbutter

• 1 cup f rozen peas

• 2 medium carrots, f inelydiced

• ¼ cup reduced-saltcoconut aminos or lightsoy sauce

• 1 handful f resh scallion,chopped

Ingredients

1. Set your pressure cooker on

sauté, then add the quinoa and

toast for about f ive to seven

minutes or until it “pops” (this

will give the quinoa a fluffy

texture).

2. Add water, cover the pot and

seal valve.

3. Cook on high pressure for one

minute and allow for natural

pressure to release.

4. Transfer the quinoa to a serving

dish and set aside.

5. Add butter and eggs to the pot

(clean beforehand, if needed)

and cook for two minutes.

6. Move the eggs to one side of the

pot and add the veggies to the

other side of the pot. Sauté until

veggies are softened.

7. Add the eggs and veggies to the

quinoa, then pour in the coconut

aminos and combine.

8. Top with f resh scallion and serve.

Instructions


Fat (saturated) 2.9g; Carbohydrate 14.1g; Sugars 2g; Sodium 431mg.

Pork and Green B e a n S t i r F r y

This minimal effort stir-f ry packs a flavourful punch and uses convenient pantry staples. It’s a one-pot

delight that’s sure to get the family ’s approval.

20 minutes Servings: 2 – 3

13

Stove top

IngredientsSauce:

• 1 tablespoon reduced-salt dark soy sauce

• 1 tablespoon Chinese cooking wine or substitute with ¼ cup reduced-sodium chicken stock

• 1 teaspoon sugar

• 2 ½ tablespoons extra-virgin olive oil

• 300g green beans, trimmed and chopped

• 220g lean pork mince (chicken, turkey or beef will also work)

• ½ small onion, f inely chopped

• 2 cloves garlic , f inely chopped

• 2 teaspoons ginger, f inely chopped

• 1 cup brown rice, cooked

1. Mix sauce ingredients in a bowl.

2. Heat half of the oil in a heavy-

based skillet over high heat.

3. Add and spread out beans

to cover base. Cook for a few

minutes, flipping occasionally,

until beans are browned but

tender crisp (not withered or

floppy).

4. Remove and set aside in a bowl.

5. Lower heat to medium-high

and add the remaining oil .

6. Add onions, garlic and ginger

and cook for one minute until

the onion is golden.

7. Increase heat and add the pork.

8. Cook for two minutes (or until

it’s cooked through) then add

the sauce.

9. Cook for 30 seconds before

adding beans.

10. Stir for another 30 seconds and

remove f rom heat.

11. Serve over brown rice.

Instructions


Fat (saturated) 5.7g; Carbohydrate 41.4g; Sugars 7.1g; Sodium 342mg.

Red Lentil T o r t i l l a S o u p


This fun, flavourful and colourful meal will l iven up any dinner table. It’s great for cold winter days and works perfect as Monday’s leftovers.

15

Stove top

• 1 teaspoon olive oil

• ½ cup chopped red onion

• 3-4 cloves of garlic , minced

• 1 jalapeno, minced (optional)

• ½ cup green bell pepper (also known as green capsicum), chopped

• ½ cup red bell pepper (also known as red capsicum), chopped

• ½ teaspoon ground cumin

• ¼ teaspoon oregano

• ½ teaspoon thyme

• ½ teaspoon smoked paprika

• ¼ teaspoon cayenne pepper

• ½ teaspoon garlic powder

• ½ cup red, quick cooking lentils, washed and drained

• 3 ½ cups water

• 2 large tomatoes, f inely chopped

• 1-2 tablespoons tomato paste

• 1 cup cooked black beans

• ½ cup crumbled tortilla chips, to garnish

• 1 teaspoon lime juice

• 1 teaspoon f resh cilantro

1. Heat oil in a saucepan over

medium heat and add onion

and garlic .

2. Cook for three minutes and

add jalapeno and bell peppers/

capsicum, then stir well.

3. Cook for an additional three to

four minutes.

4. Mix in the spices and herbs

(cumin, oregano, thyme,

smoked paprika, cayenne

pepper and garlic powder).

5. Add the lentils and water and

cook for 12 minutes or until al

dente.

6. Add the tomatoes, tomato

paste and black beans and

mix well.

7. Cook for 10 minutes or until

desired consistency.

8. Remove f rom the heat and

add lime juice.

9. Garnish with chips and

cilantro to serve.

Ingredients

Instructions


Fat (saturated) 1g; Carbohydrate 21.2g; Sugar 5.2g; Sodium 51mg.

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Editor | Grant Paul Roy & Georgie Botto

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8 delicious one-pot recipes

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