Fridge Raider Soup Food

FRIDGE-RAIDER SOUP

Steps:

• 1. Heat the oil in a large saucepan and fry the vegetables for 4-5 minutes. 2. Add the tomatoes and stock, bring to the boil and simmer, covered for 10 minutes until tender. Season to taste.

'CLEAN OUT THE FRIDGE' SOUP

Steps:

• Heat oil or butter in large pan, then add onion and garlic.
• Add the chicken or boneless meat, thinly sliced or finely chopped, and cook, stirring, until browned.
• Add firm vegetables as they take the longest to cook.
• Cook, stirring, until vegetables are just soft.
• Add enough stock to cover the vegetable mixture in pan.
• Bring the stock to the boil.
• For a tomato-based soup, add a can of undrained crushed tomatoes.
• For a hearty soup, at this stage add pasta, if desired.
• Simmer, uncovered, until grains and vegetables are just tender.
• Pasta takes about 10 minutes to cook.
• When grains and vegetables are almost tender, add quick-cooking green vegetables, such as chopped broccoli, spinach, beans, peas, onions, or canned vegetables.
• If you prefer a thicker, smooth soup, blend or process mixture to the desired consistency.
• For a thicker soup with chunks of vegetables, blend only half of the soup until smooth.
• Return the soup to pan, adjust the consistency with a little water or extra stock, if necessary, and stir until hot.
• If using canned beans or lentils, drain, rinse, then add them.
• Stir until hot.
• Season soup with salt, pepper and chopped fresh herbs (or a teaspoon of dried) to taste.
• If soup needs a little more flavour, ingredients such as Worcestershire sauce, soy sauce, chilli sauce, tomato paste, tomato puree or a can of creamed corn are great boosters.
• Suitable to freeze.
• Suitable to microwave.

FRIDGE-RAID FRIED RICE

Steps:

• Heat half the vegetable oil in a wok or a frying pan over a medium-high heat, and stir-fry the onions, carrots and green beans for 5 mins. Add the peppers, broccoli and chicken, and stir-fry for 3 mins more.
• Tip in the rice and stir-fry for another 4 mins until all the grains of rice have separated. Push the rice and vegetables to the side, then add the remaining vegetable oil to the other. Crack in the egg and scramble briefly before stirring into the veg and chicken mixture.
• Stir in the sesame oil and oyster sauce to coat, then garnish with the spring onions and sesame seeds.