Vegetarian Option - Blog Posts

Baked Feta Wrap

I’ll make a better pub night, with chicken and feta! - Me

Who doesn’t love a night with friends after a long week? Whether you’re meeting up with a large group or settling in with a few close friends, it’s always nice to take some time to unwind and catch up. You know what we all don’t love? Expensive prices at bars and pubs. So, why not bring the vibe of pub night home and save some cash!

Popularized on TikTok back in 2020, the original tomato-feta sauce took the app by storm and spawned a whole batch of variations. Although I can’t find it anymore, the most interesting, to me, was from a woman roasting her cheating SO while turning this tasty sauce into a wrap (disguising the elastic as olives? Oof).

So, as midterm season comes to a close (or reaches its penultimate), this recipe is sure to make some great, easy snackables to kick off either a study sesh or a night out. Or, make your friends jealous by bringing it with you to school for an eating-out-style lunch without having to spend the cash!

Cheating SOs dni.

VEGETARIAN? No problem! Check out the results section for how to make this recipe work for you!

(Adapted from Rachael Ray’s recipe and the TikTok mentioned in the intro)

Prep: 5 mins               Cook: 1h 30 mins               Overall: 1h 35 mins*

* Will take 1h 15 mins time if not allowing the sauce to fully cool.

Ingredients*:

½ cup (118 ml) olive oil

2 pints (550 g) cherry tomatoes

One 8-ounce (225 g) block feta

2 cloves garlic, finely chopped

¼ tsp. (0.5 g) red pepper flakes

4 large fresh basil leaves, chopped (or 1 handful of smaller ones)

Salt and pepper

1.5 pounds (750 g) chicken strips

1 box (142 g) baby spinach

24 medium (not mini) whole-wheat tortillas

* Makes enough for ~24 medium wraps (8-12 servings).

To start, preheat oven to 400℉ (204℃) and move the oven rack to the middle.

In a baking dish, toss the olive oil, whole cherry tomatoes, salt, and pepper until all tomatoes are coated (above-left).

Next, add the feta to the middle of the baking dish. On top of the feta, add a splash of olive oil and some pepper (above-right).

Place in the oven and bake for 30 minutes.

NOTE: I used 2 blocks of feta so I put olive oil and pepper on each block and stacked them.

While the tomatoes and feta bake, prepare the chicken.

To remove extra juices on the outside (and prevent the strips from sticking to the skillet) blot both sides of the chicken strips with a clean paper towel.

Then, sprinkle both sides with salt and pepper and lightly massage it in.

Next, heat 1 tbsp. olive oil in a non-stick skillet over medium heat until shimmering. Add chicken strips to the pan and allow to cook for 4-5 minutes a side until the inside is no longer pink and the internal temp reads 165℉ (74℃).

After cooking, remove skillet from heat and move the chicken to a plate to rest.

After 30 minutes in the oven, increase the heat to 450℉ (232℃) and bake for another 5-10 minutes or until the tomatoes and feta have browned.

Once everything has browned, remove the baking dish from the oven and add the chopped garlic and red pepper flakes. Break apart the feta block and stir so the residual heat cooks the garlic and incorporates the flavour from the red pepper flakes.

Unlike the pasta recipe, your goal here is to make sure everything is incorporated and has cooled down a little before assembling the wraps. It will take ~10 minutes to incorporate the sauce and then another ~20 minutes to cool. I recommend placing the baking dish on a wire rack to help it cool faster. If you’re in a rush, you can make the wraps with the warm sauce right after incorporating everything but it will be much harder to roll the wraps.

You’ll know the sauce is ready when you don’t see large streaks of olive oil while stirring or clinging to the sides of the baking dish.

NOTE: I recommend placing a kitchen towel or paper towel under the baking dish as you stir. I’ve made this several times now and always manage to stir a little too hard and spill some olive oil. Best to cut the spillage mess off at the pass.

TIP: Take the time when the sauce is cooling to clean the dishes created in earlier steps!

Stir in the chopped basil leaves once the sauce has cooled and everything has been incorporated.

To assemble the wraps, place a medium tortilla on a clean surface and layer a handful of spinach leaves on one side. Spoon ~1 tbsp. of sauce over the spinach and spread it out a little using the back of the spoon. Place a chicken strip over the sauce (above-left).

To wrap it up, fold the edge with the filling tightly around the chicken. Push in the corners and fold in the top and bottom edges. Continue to wrap everything tightly and fold in the corners that are created as you roll (above-right).

Overall, I would give this recipe a 5/5. Served warm or cold, the infamous sauce lends itself really well to being used in wrap form.

Although you may feel a little impatient while incorporating the sauce, the flavour is absolutely worth it (as is not just taking a bite of pure olive oil). Don’t skip the spinach either! The sauce is very rich and, although just using 1 tbsp. helps a little, the greens are really what stops it from becoming overbearing.

VEGETARIAN? The chicken inside can easily be substituted for Beyond Meat alternatives. However, if you’d like to change it up, reduce the amount of sauce used and pack the wrap with your favourite bagged salad! I’ve done this a couple times now and it’s tasted great!

The Ultimate Sausage Pasta

“This is the best pasta I’ve ever had” - Everyone who’s tried it

Living with other people is a valuable experience for any young person - especially when you get the chance to share meals and recipes. It’s amazing what kinds of foods you can add to your cooking arsenal and this pasta is one of them!

Originally introduced through the friend of my housemate, I can say with absolute confidence that this is the best pasta I, and everyone who's tried it, has ever had. The best part? It only takes half an hour to make!

With it’s quick cooking time on consistent heat, easy steps, and simple ingredients, it makes for the perfect meal for everyone from an on-the-go student looking for a cheap, filling meal to a busy professional.

VEGETARIAN? No problem! Check the results sections for tips on changes to make the recipe work for you.

Prep: 5 mins                     Cook: 25 mins                       Overall: 30 mins

For the ingredients:

Half a bag (450 g) Rigatoni pasta

500g mild italian sausage, sliced into 3/4-inch pieces (I recommend Johnsonville brand, if available)

4 large cloves garlic, finely chopped

2 tbsp. sundried tomatoes in oil, sliced

2 tbsp. oil from the jar

1 cup (250 ml) low-sodium chicken broth*

1 block (150 g) chopped frozen spinach**

½ cup (125 ml) heavy cream (35%)***

* Feel free to use any homemade chicken broth or stock you have for a deeper flavour! If you store your homemade broth in the freezer using ice-cubes, you’ll need about 8 for a cup.

** If you’ve got the chopped frozen spinach that comes in little cylinders it’s about 3 of them. If you only have frozen whole leaf spinach (like I did here), take it out of the package and stick it in the microwave on a plate until it starts to defrost. Then, chop it up!

*** Feel free to use either 35% “cooking cream” or “heavy cream”. I’ve used both and haven’t noticed a difference. Do not use lighter creams as substitutes. You will end up with a cream soup instead of a cohesive sauce.

Start by boiling your pasta according to the directions listed on the package - straining it about 1 minute before it reaches al dente.

Next, heat up a high-rimmed skillet on medium heat and add your sausage. Allow it to fully cook through, about 12 minutes (internal temp of 160℉), stirring occasionally.

After the sausage has fully cooked, add the garlic, sundried tomatoes, and oil. Mix it with the sausage and cook until the garlic starts to turn a golden colour (2-3 minutes), stirring frequently.

TIP: After finely chopping your garlic, use the flat side of the knife to crush it. This will allow more flavour to release from the garlic.

Add the chicken broth and scrape the bottom of the pan to loosen any bits that got stuck. Allow the broth to come to a boil.

Add the frozen spinach to the boiling broth, breaking it up as it thaws. Allow it to cook until no frozen chunks remain, about 3-4 minutes.

NOTE: At this stage, you’ll probably start to think that there’s too little sauce in the pan, but resist the urge to add extra broth.

Add the heavy cream and stir. Allow it to come to a boil and incorporate, stirring frequently, for 2 minutes.

You might need to add a little more cream as it cooks. Ideally, you want the sauce to have taken on the lighter colour of the cream but still be able to see the darker colour of the broth.

NOTE: This was made with homemade chicken stock - giving it a deeper colour when the cream is mixed in. You’ll find your sauce to be much lighter if using store-bought broth.

Finally, keeping the heat on medium, add your strained past. Stir until you can see the sauce clinging to the noodles and making them shiny, about 2 minutes. There should only be a little sauce remaining at the bottom of the pan.

Overall, I would give this pasta a 5/5. I’ve honestly never made a recipe that everyone unanimously agrees is a hit with no changes. It’s so quick and easy that I make it almost every week without fail. In fact, I'm making it tomorrow!

As I’ve mentioned in the introduction, I would highly recommend this to anyone who is just starting to learn how to cook. The entire meal cooks in 30 mins on the same heat and is extremely forgiving. Perfect for those starting to venture past instant noodles and freezer meals!

EATING VEGETARIAN? No problem!: I’ve made this dish vegetarian several times and although you do lose some of the flavour, it’s still amazing. 

To substitute the sausage, I’ve either taken it out completely or I’ve used Beyond Meat sausage. Personally, I would recommend leaving the BM sausage out as it has a strange texture. If you enjoy BM and want to add it, add 2 tbsp. of neutral oil to the pan while heating it. Add the sausage and cook for 8 minutes, stirring frequently.

You can substitute the chicken broth with vegetable broth. I would also recommend adding ~1 tsp. italian seasoning with the broth (like the one used in the dwarven flatbread, but maybe skip the marjoram). This should make up for the loss of spicing from the sausage.