During this year’s Doctoral Wellbeing Fortnight, we asked Doctoral Researchers to contribute towards our PHooD blog series (PhD + Food = PHooD!) by sharing their ‘go-to’ recipes that are tasty and either quick to make and/or nutritious and/or cheap and/or comforting… enjoy!
Fajitas! – Recipe by Katrina Duncumb
This one isn’t so much a full recipe, but a general guide. It is really flexible, so can be done cheaply, or adapted to many different food preferences. Can be multiplied up for a group feast with ease.
Ingredients (This amount should serve 4-ish.)
- 1tsp Paprika
- ½ tsp Garlic Powder
- ½ tsp Ground Cumin
- ½ tsp Salt
- ½ tsp Ground Black Pepper
- ½ tsp Chili Flakes (adjust for your level of heat)
- 400-500g Protein – I’ve done this with beef mince, chicken, tofu, quorn pieces, paneer. Just pick a protein that suits you.
- 1tbsp ish Oil
- 1 Onion – or add ½ tsp onion powder to your spice mix.
- Vegetables – I usually go for a couple of peppers, and 100g-ish of mushrooms, but lots of different vegetables work, such as carrots, spinach, sweetcorn, sugar snap peas/mangetout, courgette, even mango and avocado can work. I’d say if you’d roast or sauté it, it’ll probably work, so you can pack this meal with veggies if you want, or it can help clear out your fridge.
- Tortilla Wraps – A couple per person is about right. Top tip, get these from the bread aisle, not the world food aisle, the ones next to the fajita kits are smaller and more expensive.
- Lettuce – If you like a bit of crunch in your wrap, most leafy greens you would eat raw work here.
- Sour Cream – or mayo works too.
- Guacamole – This and the sour cream are basically optional sauces/condiments, it’s up to you.
- Mix up all the spices in a small bowl
- In a frying pan add in your protein (If using meat, make sure that is cooked till safe to eat before adding anything else), oil, onion and spice mix and let the flavours get to know each other.
- Add in your vegetables and cook through (longer for things like carrots, shorter for stuff like avocado) till an edible texture.
- If you fancy it, warm up your wraps in the oven whilst you do this, just pop it on it’s lowest setting and spread them out on a tray
- Once your protein and vegetable mixture is all cooked through, decant to a serving dish
- Either serve family style and let people make their own, or then construct your wraps and serve.
This is almost as good cold as it is hot, so any leftover protein and vegetable mix can be stored in the fridge for a couple days and made up later too.