Sometimes, we need to reach for something quick to eat but that does not mean that it cannot be very healthy. It is possible to find some foods which only need to be heated quickly but I would always recommend that you mix these with other things you have in your fridge or plan to buy so as to get as much a complete meal as possible.
If you have a griddle pan, brush it with a little olive oil, bring to a high heat and cook half the broccoli this way to give it a smoky flavour and retain some of its crunch. But there is nothing wrong with steam cooking it all.
For a bit of a bite, you can add some chilli flakes or Sichuan pepper.
Ingredients (serves 2)
- 250g of ready to heat World Wide Foods ‘Good Grains’
- 200g tender stem broccoli
- A small handful of cashew nuts, roasted
- 1 tin of tuna chunks in brine
- 1 tbsp extra virgin olive oil
For the dressing
- 1 garlic clove or ½ tsp garlic powder
- 2 tbsp soy sauce
- 2 tbsp rice vinegar
- 1 tbsp tahini
- 1 tbsp sesame oil
Method
Roast the cashew nuts in a preheated oven at 2000 C for 7-8 minutes to release their flavours and aromas. Leave to cool and chop roughly with a knife.
Rinse the broccoli. Bring a saucepan with very little water in the bottom to a soft boil and add the broccoli. Cover the saucepan with a lid and let the broccoli steam cook for 3-4 minutes. Drain and keep to the side.
To make the dressing, mix all the ingredients in a bowl and whisk to incorporate.
Heat the grains as instructed on the packet and transfer to a bowl. Add the broccoli and the dressing and toss to coat. Serve on a plate and top with the cashew nuts and some fresh herbs if you have.