Simple meals on the go

Wholesome Chicken and Rice with Beans

Ingredients: A cup of cooked brown rice; ¾ cup of chicken broth; ½ cup of shredded chicken breast; ½ cup of fresh beans (halved diagonally); ½ cup of red bell pepper (chopped); 1 onion (finely chopped); salt to taste; 1 tbsp of canola oil; ½ tbsp of ground cinnamon; handful of chopped parsley.

Method: Heat oil in a wok and add the beans and onions. Fry till the onions turn golden. Add bell pepper and salt and fry for 5 minutes. Add the broth followed by the shredded chicken and rice, Sprinkle cinnamon  on top and stir for a few minutes. Simmer until excess water evaporates. Garnish with chopped parsley.

Chickpea & Vegetable Soup

Ingredients: A cup of mixed vegetables (potatoes, carrots, beans, broccoli, cubed); ½ cup of chickpeas; 1 onion (sliced); 1 tomato (cubed); 1 ½ cups of vegetable stock; ½ tsp of turmeric; ½ tsp of coriander powder; ½ tsp of cumin powder; salt to taste; 1 tbsp of chopped parsley and 1 tbsp of olive oil.

Method: Heat oil in a pan, add onions, tomatoes and fry for 5 minutes. Add the vegetables, turmeric, cumin and coriander and cook for few minutes. Add stock, water and chickpeas and bring to boil. Cook on reduced heat for 30 minutes, season with salt and pepper. Garnish with chopped parsley.

Chicken Salad

Ingredients: Half cup of cooked or leftover chicken (diced); 1 celery (chopped); 1 onion (finely chopped); ½ red bell pepper (diced); 1 lettuce leaf (chopped). For the seasoning, 1 tbsp of mayonnaise; ½ tbsp of honey; 1 tbsp of lemon juice and salt and pepper to taste.

Method: Mix the cooked chicken cubes, celery, onion, bell pepper and lettuce in a mixing bowl. Mix the seasoning ingredients in a separate bowl. Maintain proper balance in the seasoning, it should not be too sweet or too acidic. Now add the salad ingredients to the seasoning and stir to mix evenly. Adjust salt and pepper according to taste.

Whole Grain Pasta

Ingredients: A bowl of cooked whole-grain pasta; 1 onion (sliced); ½ tbsp of garlic paste; ½ cup of red bell paper (chopped); ½ cup of zucchini (chopped); 1 cup of tomato puree; salt to taste; 1-4 cup of ricotta cheese; 1 tbsp of dried oregano and basil crushed.

Method: Heat oil in a pan, add garlic, onion, bell pepper, zucchini and cook for 5 minutes. Add tomato puree and cook for 5 minutes, add cooked pasta, mix well, add ricotta cheese, dried spices and salt cook for another 5 minutes.

(Courtesy: Chef Jason D'souza, Culinary Ops Head & Food Design at Eat Fit)