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Cheap and Easy Vegetarian Recipe for One: Halloumi and Tomato Tower

Updated on October 9, 2014

Inside a halloumi and tomato tower!

Halloumi and tomato tower
Halloumi and tomato tower | Source

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.


Rate this recipe

5 stars from 2 ratings of Halloumi and Tomato Tower

Preparation and Cooking Time

Prep time: 5 min
Cook time: 10 min
Ready in: 15 min
Yields: serves one

What you need for a Halloumi and Tomato Tower

ingredients for halloumi and tomato tower
ingredients for halloumi and tomato tower | Source

You will need - a griddle pan

Lodge 10.5 Inch Square Cast Iron Grill Pan. Pre-seasoned Grill Pan with Easy Grease Draining for Grilling Bacon, Steak, and Meats.
Lodge 10.5 Inch Square Cast Iron Grill Pan. Pre-seasoned Grill Pan with Easy Grease Draining for Grilling Bacon, Steak, and Meats.

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.

 

Ingredients

  • 100 g or less Halloumi cheese
  • 1 Beef Tomato
  • 1 1c spray olive oil

Instructions

  1. Spray your griddle pan with 1-cal olive oil and heat
  2. Slice the Halloumi into thin slices
  3. Fry the cheese until it is crisp on both sides
  4. Meanwhile, slice the large beef tomato into slices
  5. Assembly your tower alternating cheese with tomato
  6. Serve on its own or with a green salad

The Finished Product

Source

Nutritional Values for this Recipe

 
calories
fat
protein
cost
Halloumi and Tomato Tower
325
25g
20.7g
£1.67
100 gr halloumi
300
25g
20g
£0.87
beef tomato
25
0
0.7g
0.80
If you are on a calorie control diet cut the slices of halloumi very thin

Buying a griddle pan in the UK

Griddle Pan
Griddle Pan | Source

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:_

  1. the taste - yum
  2. 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.)
  3. 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:-

  1. 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.
  2. 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.


Beef Tomato

Beef Tomato
Beef Tomato | Source

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.

© 2014 Ann

What do you think? Do you fancy this dish?

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    • jptanabe profile image

      Jennifer P Tanabe 

      3 years ago from Red Hook, NY

      Tomatoes and cheese - two of my favorite foods! This is a must try for me.

    • OhMe profile image

      Nancy Tate Hellams 

      3 years ago from Pendleton, SC

      This sounds so good and I am sure ready for some fresh tomatoes.

    • poetryman6969 profile image

      poetryman6969 

      3 years ago

      Looks like an interesting and tasty dish. I have learned a new cheese. New to me anyway.

    • LisaMarieGabriel profile image

      Lisa Marie Gabriel 

      4 years ago from United Kingdom

      This looks really tasty :)

    • annieangel1 profile imageAUTHOR

      Ann 

      4 years ago from Yorkshire, England

      it is very tasty but I don't have it often - just as a treat.

    • smine27 profile image

      Shinichi Mine 

      4 years ago from Tokyo, Japan

      I have never tried halloumi cheese before, but this looks divine.

    • annieangel1 profile imageAUTHOR

      Ann 

      4 years ago from Yorkshire, England

      me too Tony but once in a while is a treat. thanks for visiting. x

    • TonyPayne profile image

      Tony Payne 

      4 years ago from Southampton, UK

      I have to be careful how much salt and fat I eat, but this looks really good, and I love halloumi cheese.

    • SheilaMilne profile image

      SheilaMilne 

      4 years ago from Kent, UK

      Thank you, I'm always looking for easy meals for one these days and this looks ideal to me! Most recipes are for at least two if not four or six and don't always divide up easily.

    • Pawpawwrites profile image

      Jim 

      4 years ago from Kansas

      I've never tried it, but sounds interesting.

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