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Cheap and Easy Vegetarian Recipe for One: Halloumi and Tomato Tower
Inside a halloumi and tomato tower!
Halloumi and Tomato Tower
Sometimes when you are cooking only for yourself you want something incredibly easy and incredibly quick. This dish takes less than 10 minutes from prep to table and is mega tasty.
I hesitate a bit to describe it as healthy because halloumi cheese contains a large amount of salt and fat but once in a while it is okay and it is so yummy - well you just have to treat yourself once in a while don't you? Calorie wise it is under 325 calorie so if you take this into account in your daily intake, it it okay when you are on a weight loss programme. You can also cut the calories by cutting the halloumi very thinly and using less of it. As I said my main hesitation is the salt content especially given that salt retains fluid which doesn't help if you are trying to loss weight.
It has only two ingredients - well three if you count the single spray of olive oil and is really cheap too. I've broken down the cost and given you the nutritional information we all like later on.
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Preparation and Cooking Time
What you need for a Halloumi and Tomato Tower
You will need - a griddle pan
This sturdy griddle pan is ideal for cooking halloumi cheese. It comes pre-seasoned so all you need to do is heat it up. The ribbed bottom gives your cheese a delicious charcoal flavour.
- 100 g or less Halloumi cheese
- 1 Beef Tomato
- 1 1c spray olive oil
- Spray your griddle pan with 1-cal olive oil and heat
- Slice the Halloumi into thin slices
- Fry the cheese until it is crisp on both sides
- Meanwhile, slice the large beef tomato into slices
- Assembly your tower alternating cheese with tomato
- Serve on its own or with a green salad
The Finished Product
Nutritional Values for this Recipe
Halloumi and Tomato Tower
100 gr halloumi
Buying a griddle pan in the UK
Using a griddle pan for healthy cooking
The joy of using a griddle pan, especially a non-stick one, is you need little or no fat to cook which is just as well for this recipe since the fat content is already pretty high.
In general though, I use my griddle pan often. It gives food the flavour of barbecue cooking without all the kerfuffle - AND you never burn the food - my major complaint at barbecues.
I think it is especially handy for cooking vegetables. I use this for recipes that ask for roasted vegetables, it takes a fraction of the time to roasting in the oven and can be just as tasty. It is especially good for griddle frying strips of vegetables like courgette (zucchini) that can get watery with too much cooking.
What is Halloumi Cheese?
If you haven't come across it before, Halloumi is a Cypriot cheese made from some cow's milk with ewe and goat milk. You can't actually eat it raw, well you can but I don't think it tastes very good. It needs to be roasted, fried or grilled. It is different from most cheeses because it doesn't melt when it is cooked so it is ideal for barbecues and for things like kebabs.
The good things about it is:_
- the taste - yum
- great source of protein. Like most vegetarians I am always on the lookout for sources of protein and this delivers in spades. One portion will supply you with almost half of your daily requirement for the average woman. (you need around 46 g per day for a woman, 56 for a man - you need more if you are very active.)
- great source of calcium - women especially benefit from added calcium in the diet to help prevent osteoporos - degenerating bone density. There is around 550mg of calcium in a 100g serving - if you are over 50 years old it is recommended you have about 1500mg of calcium per day.
The iffy things about it:-
- it is very high in salt - there are several reasons salt is bad for you. First of all if you are on a diet you will find high levels of salt in your food will absorb fluid and can make your bloated. Secondly, salt is a cause of disease such as high blood pressure, strokes and heart attacks and should be used sparingly.
- it is high in fat of which half is the unhealthy sort = saturated fat, this is the kind of fat that causes hardening of the arteries etc. That said you can get reduced fat halloumi cheese which is just as tasty.
You decide. Personally I think that if it is eaten only occasionally then it will do you very little harm. As with everything else - moderation is best.
Are Tomatoes Good For You
I love tomatoes in all forms but beef tomatoes are particularly tasty. They are very juicy and the perfect size for adding to a bun, eating on their own or as part of a barbecue. But the question is - are they good for you? The simple answer is yes! They are high in antioxidants, those things that fight the free radicals that cause cancer. Recent research appears to show they may actually help to prevent prostate cancer in men and breast cancer in men and women.
Of course they are very low in calories and contain no fat or salts. They do have Vitamins A, C and E which is great for skin health. To that you can add potassium and other mineral salts all of which are great for your health.
It is important to eat the whole tomato since it is the combination in the nutrients that make the anti-oxidant lycopen so affective for attacking free radicals. That actually increases in potency when the tomato is cooked but you do lose some Vitamin C in cooking. Swings and roundabouts!
Of course all of this is only beneficial if you are pursuing a healthy diet and lifestyle in general.
Where to find more healthy food tips and recipes
- Cheap Food: Healthy Food
A new blog dedicated to supplying hints and tips on healthy eating as well as tasty cheap vegetarian recipes.
For calorie counting
- Calorie Counter | Food Nutrition Data for Healthy Eating Choices
Calorie Count offers free food nutrition data. Learn how to live a healthier lifestyle by eating more nutritious meals and making better diet choices.
More about Halloumi Cheese
Haloumi - Haloumi is a traditional, semi-hard white cheese from Cyprus. It's made from 100% sheep's milk. It's a good cheese for grilling or putting on the BBQ because unlike most other cheeses it retains its shape and will not melt.
- Halloumi Cheese Nutrition Facts | LIVESTRONG.COM
Halloumi cheese, like other cheeses, belongs to the milk group in the MyPlate food guide. Halloumi cheese originated in Cyprus, and has been traditionally prepared with cow, goat or sheep milk. This cheese is very versatile and has the unusual featur
More about the health benefits of tomatoes
- Tomato nutrition facts and health benefits
Tomato nutrition facts and health benefits - they may surprise you.
- Health Properties of Tomatoes
Eating lots of tomatoes, any way you can, is a great thing. This fruit that acts like a vegetable is loaded with health properties.
- 9 Surprising Health Benefits of Tomatoes, Health, Wellness Tips, Healthy Living - Beliefnet.com
Tomatoes! They’re sweet, juicy, and delicious. Everyone knows they are good for you, right? Uh, yeah, sure. Does everyone know specifically why tomatoes are a healthful food? Ummm… They have vitamin C? They’re low in calories? They’re fat-free? Yes,
© 2014 Ann