cooking quick tip-lesson 2
For the purposes of this lesson 2, i'll use spinach as the green vegetable, the reason for this is that it is readily available in the frozen section of most local grocery shops. If you live in Uk,it can be found in Tesco, Sainsbury and other nearby local grocery shops. Plus it has already be cleaned and reasy for use.
So preparing this for 1/2 persons, the needed ingredients are:
1) One bag of frozen spinach( you'll only need a handful of this)
2) Palm Oil( Plam Oil is extracted from the palm nut kernel of the palm tree. Palm tree is found mostly in tropical areas of the world e.g Africa. Palm Oil has a high continent of vitamin D. For most africans, it is the used in cooking soups and it has a distinct flavour. If you live in Uk, Tesco now sells palm oil in their foreign food section. Check out other grrocery stores, failing that, check out your local ethnic shops. But if this fails, have your sunfloweroil ready and a tube of tomato puree/ 2 tomaotes. i'll esplain how you can use this as a substitute at the bottom of this blog.
3) Smoked mackrel fish( tip: any other smoked fish will do, if you livein Uk, M&S does the best smoked fish because it has the right taste, not too salty. Substitute for other smoked fish from other grocery stores if you are on a tight budget
4) two onions
5) Prawn stocks( any other stock flavour will do)
Ensure that the spinach is thawed then add 3-4 handfuls of the spinach into a boiling water. Boil thisfor no more than 2 mins. Drain off excess water using a sieve( Because spinach contains a lot of water, by boiling it for a few mins, it ensure that the excess water is has is lost without losing the nutrients in the vegetables.)
Heat up 5 tablespoons full of the palm oil in a pot on a low to medium heat. If you don't have palm oil, heat up 5 tablespoon full of sunflower oil, if you are going to use fresh tomatoes, make sure that it is deseeded. The easiest way is to chop up each tomato into four and then scoop out the seed.
Cut your onions into rings and then add to the Oil( palm oil or sunflower oil, which ever that you are using). Cook for about 3 -4 mins
Add the tomatoes if you are using this, otherwise add the spinach and cook on a medium to low heat for 5 mins
Add the stock to taste
then add the smoked fish, cover and cook on a low heat for 2mins.
Turn off heat and serve on a bed of rice dish, or potato
As usual this is guaranteed to be cooked under 30mins. As usual i look forward to your comments, till then, have a blessed day. Chichi