Recipes

Crisp-Skinned Chicken

noreply@blogger.com (jo) — Sun, 13 Nov 2011 07:46:00 +0000

Serves 4

Ingredients:

1 x 1.3kg chicken
1 tbsp honey
1 star anise
1 strip dried mandarin or tangerine peel
1 tsp salt
oil, for deep-frying
2 lemons, cut into wedges

Five Spice Salt:
2 tbsp salt
1 tsp white peppercorns
½ tsp five spice powder
½ tsp ground white pepper

Method:

Wash the chicken in cold water. Place the chicken in a large pan and cover with cold water. Add the honey, star anise, peel and salt and bring to the boil. Reduce heat to low and simmer for 15 minutes. Turn off the heat and leave the chicken, covered, for a further 15 minutes. Transfer chicken to a plate and cool.

Cut the chicken in half lengthways. Place it on paper towels, uncovered, in the refrigerator for 20 minutes.

Heat the oil in a wok or deep, heavy-based pan. It is hot enough to use when a piece of bread turns brown in it in 30 seconds. Very gently lower in half the chicken, skin-side-down. Cook for 6 minutes, turn and cook another 6 minutes, making sure all the skin comes in contact with the oil. Drain on paper towels. Repeat with the second chicken half.

To make Five Spice Salt: Place the salt and peppercorns in a small pan and dry-fry until the mixture smells fragrant and the salt is slightly browned. Crush the mixture with a mortar and pestle or wrap in foil and crush it with a rolling pin. Mix with the five spice powder and white pepper and place in a tiny, shallow dish.

Chop the chicken Chinese-style. Sprinkle over the Five Spice Salt and serve with lemon wedges.

Nutrition per serve:
Protein 25g
Fat 25g
Carbohydrate 5g
Dietary Fibre 0g
Cholesterol 110mg
1365 kj (325 cal)

Sweet and Sour Pork

noreply@blogger.com (jo) — Thu, 24 Nov 2011 07:53:00 +0000

Serves 4

Ingredients:

½ tsp salt
350g pork loin, cut into bite-sized pieces
2 eggs, lightly beaten
4 tbsp cornflour
oil, for deep-frying
1 medium carrot, very thinly sliced
1 medium onion, cut into fine wedges
1 cup (160g) chopped fresh pineapple
½ medium red pepper (capsicum), cut into bite-sized pieces
½ medium green papper (capsicum), cut into bite-sized pieces
1 stick celery, sliced
⅓ cup (75g) sweet pickled Chinese vegetables, roughly chopped
3 tbsp white vinegar
3 tbsp soy sauce
2 tbsp tomato paste (double concentrate)
2 tbsp caster sugar
2 tbsp orange juice
2 tsp cornflour, extra, mixed with 1 tbsp water

Method:

Mix the salt through the pork. Dip each piece of pork in the egg, then roll it in the cornflour. Place the pork on a plate in a single layer.

Heat the oil in a wok over medium heat, drop in 4 pieces of pork and cook for about 3 minutes or until golden brown. Remove the pork with a slotted spoon and drain it on paper towels. Repeat with the remaining pork.

Remove all but 1 tablespoon oil from the wok, reheat and stir-fry the carrot, onion and pineapple for 2 minutes or until the carrot is just tender. Add the red and green pepper, celery and pickled vegetables and cook for a further 2 minutes.

Combine the vinegar, soy sauce, tomato puree, sugar and orange juice in a small bowl; stir in the cornflour mixture and mix well. Pour the sauce into the vegetables and stir constantly until the mixture boils and thickens slightly. Add the pork to the pan, stirring well to lightly coat the meat with the sauce. Arrange on a serving plate and serve immediately.

Note: Be sure to fry the pork quickly after coating it with the cornflour so it does not become sticky on standing.

Nutrition per serve:
Protein 25g
Fat 4g
Carbohydrate 30g
Dietary Fibre 3g
Cholesterol 135mg
1135 kj (270 cal)

Whole Steamed Fish with Crisp Finish

noreply@blogger.com (jo) — Thu, 01 Dec 2011 07:58:00 +0000

Serves 4

Ingredients:

1 whole snapper or bream, approximately 1kg, cleaned and scaled
½ tsp salt
½ tsp white pepper
3cm fresh ginger, very finely sliced
1 tbsp sesame oil
1 tbsp soy sauce
3 spring onions
1 stick celery
½ red pepper (capsicum)
½ cup (125ml) oil

Method:

Thoroughly wash the fish inside the cavity and out and pat dry with paper towels. Sprinkle the fish with the salt and pepper and place the ginger inside the cavity. Combine the sesame oil and soy sauce and lightly brush over the fish.

Cut the spring onions and celery into 4cm lengths, then finely shred them into long fine strips. Cut the red pepper into fine matchsticks 4cm long.

Place a pair of wooden chopsticks in a cross in the base of a large wok (to act as a rack) and fill the wok with about 7cm of water. Score the fattest part of the fish three times, place on a heatproof dinner plate and sit the plate on top of the chopsticks. Cover and bring the water to the boil over high heat. Cook for 15-20 minutes; turn off the heat, scatter over the vegetables and leave, covered, for 3 minutes.

Slide the steamed fish onto a warmed serving platter. Heat the oil in a small pan until it is very hot and slightly smoking, then carefully pour it over the vegetables. The vegetables or fish skin may crackle. Serve with small bowls of soy and chilli sauce and plently of steamed white rice.

Nutrition per serve:
Protein 25g
Fat 35g
Carbohydrate 2g
Dietary Fibre 1g
Cholesterol 80mg
1860 kj (440 cal)

Smoked Five Spice Chicken

noreply@blogger.com (jo) — Sat, 10 Dec 2011 06:42:00 +0000

Serves 6

Ingredients:

1 x 1.7kg chicken
¼ cup (60ml) soy sauce
1 tbsp finely grated ginger
2 medium pieces dried mandarin or tangerine peel
1 star anise
¼ tsp five spice powder
3 tbsp soft brown sugar

Method:

Wash the chicken in cold water. Pat it dry with paper towels. Discard any large pieces of fat from inside the chicken.

Place the chicken in a large non-metallic bowl with the soy sauce and ginger. Cover and marinate for at least 4 hours or leave overnight in the refrigerator, turning occasionally.

Place a small rack in the base of a pan large enough to hold the chicken. Add water to the level of the rack. Place the chicken on the rack. Bring water to the boil, cover tightly, reduce heat and steam for 15 minutes. Turn off the heat and allow the chicken to stand, covered, for another 15 minutes. Transfer the chicken to a bowl.

Wash the pan and line it with 3 or 4 large pieces of aluminium foil. Pound the dried peel and star anise in a mortar and pestle until the pieces are the size of coarse breadcrumbs, or process in a food processor. Add the five spice powder and sugar. Spread the spice mixture over the foil.

Replace the rack in the pan and place the chicken on it. Place the pan over medium heat and, when the spice mixture starts smoking, cover tightly. Reduce the heat to low; smoke the chicken for 20 minutes. Test if the chicken is cooked by piercing the thigh with a skewer; the juices should run clear. Remove the chicken from the pan and chop it Chinese-style. It is important to remember that the heat produced in this final step is very intense. When the chicken is removed from the pan, leave the pan on the stove to cool before handling it.

Nutrition per serve:
Protein 25g
Fat 15g
Carbohydrate 0g
Dietary Fibre 0g
Cholesterol 95mg
980 kj (235 cal)

Stir-Fried Vegetables

noreply@blogger.com (jo) — Mon, 19 Dec 2011 07:48:00 +0000

Serves 4

Ingredients:

1 carrot
1 red pepper (capsicum)
125g green beans
1 tbsp oil
1 tsp finely chopped garlic
200g straw mushrooms
1½ tsp cornflour
⅓ cup (80ml) chicken stock
1 tsp sesame oil
1 tsp caster sugar
2 tsp soy sauce

Method:

Slice the carrot finely. Seed the red pepper and cut it into 4cm pieces. Top and tail the beans and cut them in half.

Heat the oil in a wok or heavy-based frying pan, swirling gently to coat the base and sides. Add the carrot and stir-fry over high heat for 30 seconds. Stir in the garlic; add the remaining vegetables and stir-fry them over high heat for 2 minutes - they should be very crisp and firm.

Dissolve the cornflour in a little of the stock; mix with the remaining stock, sesame oil, sugar and soy sauce. Add the cornflour mixture to the wok and stir until the sauce boils and thickens. Serve immediately with steamed rice.

Nutrition per serve:
Protein 4g
Fat 5g
Carbohydrate 5g
Dietary Fibre 4g
Cholesterol 0mg
420 kj (100 cal)

Chinese Vegetables

noreply@blogger.com (jo) — Mon, 26 Dec 2011 07:52:00 +0000

Serves 4

Ingredients:

500g Chinese green vegetables
2 tsp peanut oil
½ tsp finely chopped garlic
1 tbsp oyster sauce
½ tsp caster sugar
2 tbsp water
1 tsp sesame oil

Method:

Bring a large pan of water to the boil.

Wash Chinese greens. Remove any tough leaves and trim stems. Chop greens into 3 equal portions.

Add the greens to the pan of boiling water. Cook for 1-2 minutes, or until just tender but still crisp. Use tongs to remove greens from the pan, drain well and place on a heated serving platter.

Heat the peanut oil in a small pan and cook the garlic briefly. Add the oyster sauce, sugar, water and sesame oil and bring to the boil. Pour over the greens and toss to coat. Serve immediately.

Note: Use choy sum, bok choy or Chinese broccoli, or a combination of any two.

Nutrition per serve:
Protein 1g
Fat 3g
Carbohydrate 2g
Dietary Fibre 1g
Cholesterol 0mg
180 kj (40 cal)

Pork with Plum Sauce

noreply@blogger.com (jo) — Tue, 03 Jan 2012 07:58:00 +0000

Serves 4

Ingredients:

3 tbsp oil
2 cloves garlic, finely chopped
1 large onion, cut into fine wedges
500g pork loin, cut into thin slices
2 tbsp cornflour
½ tsp sugar
3 tbsp plum sauce
1 tbsp soy sauce
2 tsp hoisin sauce

Method:

Heat 1 tablespoon oil in a wok and cook the garlic and onion until softened. Transfer to a plate and remove the wok from the heat.

Coat the pork lightly in the cornflour and season well with salt and pepper. Add the remaining oil to the wok and return to the heat. When the wok is extremely hot, stir-fry the pork in 2 batches until dark golden brown, then return all the meat and its juices to the pan.

Add the plum sauce, soy sauce and hoisin sauce and onion to the wok. Toss well to coat the meat with the sauce and serve immediately.

Nutrition per serve:
Protein 30g
Fat 15g
Carbohydrate 15g
Dietary Fibre 1g
Cholesterol 60mg
1380 kj (330 cal)

Sweet Garlic Eggplant (Aubergine)

noreply@blogger.com (jo) — Mon, 09 Jan 2012 08:02:00 +0000

Serves 4

Ingredients:

3 medium eggplants (aubergines)
7 tbsp oil
1½ tsp finely chopped garlic
6 tsp caster sugar
6 tsp soy sauce
6 tsp cider vinegar
1 tbsp dry sherry

Method:

Cut the eggplants in half lengthways and then slice into wedges about 3cm wide. Cut the wedges into pieces about 3cm long.

Heat 3 tablespoons oil in a wok or heavy-based frying pan, swirling gently to coat the base and sides. Add half the eggplant and stir-fry over high heat for 5 minutes, or until browned and all the oil is absorbed. Transfer to a plate. Repeat the cooking procedure with another 3 tablespoons oil and the remaining eggplant.

Heat the remaining oil in the wok, swirling gently to coat the base and sides. Add the garlic and cook slowly until just golden. Add the sugar, soy sauce, vinegar and sherry. Bring to the boil, stirring. Add the eggplant and simmer for 3 minutes to allow it to absorb the sauce. Serve with white rice.

Nutrition per serve:
Protein 2g
Fat 35g
Carbohydrate 10g
Dietary Fibre 4g
Cholesterol 0mg
1520 kj (360 cal)

Beef and Bok Choy

noreply@blogger.com (jo) — Tue, 17 Jan 2012 12:16:00 +0000

Serves 4

Ingredients:

600g bok choy
2 tbsp oil
2 cloves garlic, crushed
250g rump steak, thinly sliced
2 tbsp soy sauce
1 tbsp sweet sherry
2 tbsp chopped fresh basil
2 tsp sesame oil

Method:

Wash the bok choy and drain it. Cut the leaves into thin strips. Heat 1 tablespoon oil in a frying pan or wok; add the garlic and stir-fry for 30 seconds.

Heat the remaining oil; add the meat in small batches and stir-fry for 3 minutes over high heat until the meat has browned but is not cooked through. Remove the meat from the pan.

Stir-fry the bok choy for 30 seconds or until it is just wilted. Add the meat, soy sauce and sherry. Stir-fry for 2-3 minutes ot until the meat is tender.

Add the basil and sesame oil and toss well. Serve immediately. Garnish with strips of red pepper, if desired.

Nutrition per serve:
Protein 15g
Fat 15g
Carbohydrate 1g
Dietary Fibre 1g
Cholesterol 40mg
825 kj (195 cal)

San Choy Bau

noreply@blogger.com (jo) — Thu, 26 Jan 2012 08:22:00 +0000

Serves 4

Ingredients:

2 dried Chinese mushrooms
2 tbsp oil
200g pork mince, not too lean
100g chicken mince
2 cloves garlic, finely chopped
3cm piece of fresh ginger, finely grated
1 stick celery, finely chopped
50g green beans, finely sliced
¼ red pepper (capsicum), finely chopped
⅓ cup (50g) water chestnuts, chopped
2 tbsp oyster sauce
1 tbsp soy sauce
2 tsp Golden Mountain sauce
¼ tsp sugar
1 iceberg lettuce

Method:

Soak the mushrooms in hot water for 20 minutes. Drain and finely chop, discarding the hard stem.

Heat half the oil in a wok and stir-fry the pork, chicken, garlic and ginger until the meat changes colour, breaking up any lumps. Add the celery, beans, red pepper and cook for 3 minutes. Add the water chestnuts, oyster, soy and Golden Mountain sauces, sugar, and salt and pepper.

To serve, tear the lettuce into cups and place a heaped tablespoon of the filling into each cup. Roll up and eat with your fingers.

Nutrition per serve:
Protein 20g
Fat 15g
Carbohydrate 5g
Dietary Fibre 3g
Cholesterol 45mg
965 kj (230 cal)

Beef in Black Bean Sauce

noreply@blogger.com (jo) — Tue, 31 Jan 2012 12:25:00 +0000

Serves 4

Ingredients:

2 tbsp canned black beans
1 medium onion
1 small red pepper (capsicum)
1 small green pepper (capsicum)
2 tsp cornflour
½ cup (125ml) beef stock
2 tsp soy sauce
1 tsp sugar
2 tbsp oil
1 tsp finely crushed garlic
¼ tsp ground black pepper
400g rump or fillet steak, finely sliced

Method:

Rinse the black beans in several changes of water; drain and mash them. Cut the onion into wedges. Halve the peppers, discard seeds and cut them into small pieces. Dissolve the cornflour in the stock, add the soy sauce and sugar.

Heat 1 tablespoon of the oil in a wok, swirling gently to coat. Add the garlic, black pepper, onion and red and green pepper and stir-fry over high heat for 1 minute; remove from the wok.

Add the remaining oil to the wok, swirling gently to coat the base and sides. Add the beef and stir-fry over high heat for 2 minutes, until it changes colour. Add the black beans, cornflour mixture and vegetables. Stir until the sauce boils and thickens. Serve with rice.

Nutrition per serve:
Protein 25g
Fat 10g
Carbohydrate 5g
Dietary Fibre 1g
Cholesterol 65mg
980 kj (235 cal)

Nasi Goreng (Fried Rice)

noreply@blogger.com (jo) — Mon, 06 Feb 2012 07:42:00 +0000

Serves 4

Ingredients:

2 eggs
¼ tsp salt
⅓ cup (80ml) oil
3 cloves garlic, finely chopped
1 onion, finely chopped
2 red chillies, seeded and very finely chopped
1 tsp shrimp paste
1 tsp coriander seeds
½ tsp sugar
400g raw prawns, peeled and deveined
200g rump steak, finely sliced
1 cup (200g) long-grain rice, cooked and cooled
2 tsp kecap manis
1 tbsp soy sauce
4 spring onions, finely chopped
½ lettuce, finely shredded
1 cucumber, thinly sliced
3 tbsp crisp fried onion

Method:

Beat the eggs and salt until foamy. Heat a frying pan and lightly brush with a little of the oil; pour about one-quarter of the egg mixture into the pan and cook for 1-2 minutes over medium heat until the omelette sets. Turn the omelette over and cook the other side for 30 seconds. Remove the omelette from the pan and repeat with the remaining egg mixture. When the omelettes are cold, gently roll them up and cut them into fine strips; set aside.

Combine the garlic, onion, chilli, shrimp paste, coriander and sugar in a food processor or mortar and pestle, and process or pound until a paste is formed.

Heat 1-2 tablespoons of the oil in a wok or large deep frying pan; add the paste and cook over high heat for 1 minute or until fragrant. Add the prawns and steak and stir-fry for 2-3 minutes, or until they change colour.

Add the remaining oil and the cold rice to the wok. Stir-fry, breaking up any lumps, until the rice is heated through. Add the kecap manis, soy sauce and spring onion and stir-fry for another minute.

Arrange the lettuce around the outside of a large platter. Place the rice in the centre, and garnish with the omelette strips, cucumber slices and fried onion. Serve immediately.

Nutrition per serve:
Protein 25g
Fat 25g
Carbohydrate 20g
Dietary Fibre 3g
Cholesterol 240mg
1765 kj (420 cal)

Chicken Soup with Vermicelli and Vegetables

noreply@blogger.com (jo) — Sun, 19 Feb 2012 09:15:00 +0000

Serves 4

Ingredients:

1kg chicken pieces (such as drumsticks and thighs)
1.5L water
6 spring onions, chopped
¼ tsp salt
¼ tsp pepper
2cm piece fresh ginger, very finely sliced
2 bay leaves
2 tbsp soy sauce
100g dried rice vermicelli
50g spinach leaves, roughly chopped
2 celery sticks, very thinly sliced
200g bean sprouts, scraggly ends removed
crisp fried onion, for garnish
chilli sauce, to serve

Method:

Combine the chicken and water in a medium pan and bring to the boil; skim off any scum. Add the spring onion, salt, pepper, ginger, bay leaves and soy sauce, then reduce the heat and simmer for 30 minutes.

Place the vermicelli in a heatproof bowl. Cover it with boiling water and leave to soak for 10 minutes or until soft; drain.

Arrange the vermicelli, spinach, celery and bean sprouts on a platter. To serve, each diner places a serving of vermicelli and a selection of vegetables in large individual serving bowls; pour the chicken soup, including a couple of pieces of chicken, into each bowl. Sprinkle over the fried onion and season with chilli sauce.

Nutrition per serve:
Protein 40g
Fat 5g
Carbohydrate 25g
Dietary Fibre 3g
Cholesterol 115mg
1315 kj (315 cal)

Baked Lemon Chickens

noreply@blogger.com (jo) — Fri, 24 Feb 2012 09:21:00 +0000

Serves 4

Ingredients:

4 baby chickens, about 500g each
2 medium onions, chopped
1 spring onion, chopped
2 red chillies, chopped
2 cloves garlic, crushed
¼ cup (60ml) peanut oil
¼ cup (60ml) lemon juice

Method:

Cut the chickens in half along the breast and backbone. Press down on each half to flatten it slightly.

Combine the onion, spring onion, chilli, garlic, oil and lemon juice in a food processor and process until smooth. Spoon the mixture over the chickens; cover and marinate for 1 hour or overnight in the refrigerator.

Preheat the oven to moderate 180°C. Using tongs, remove the chickens from the marinade, reserving the marinade. Place the chickens in a baking dish in a single layer. Bake for 40 minutes, or until cooked and browned, brushing occasionally with the marinade. Serve with rice or noodles, and a vegetable dish.

Nutrition per serve:
Protein 40g
Fat 40g
Carbohydrate 5g
Dietary Fibre 1g
Cholesterol 165mg
2305 kj (550 cal)

Deep-Fried Spiced Tofu

noreply@blogger.com (jo) — Fri, 02 Mar 2012 09:27:00 +0000

Serves 4

Ingredients:

375g firm tofu
½ cup (90g) rice flour
2 tsp ground coriander
1 tsp ground cardamom
1 clove garlic, crushed
½ cup (125ml) water
oil, for deep-frying

Method:

Drain the tofu and cut it into 1cm thick slices.

Combine the flour, coriander, cardamom and garlic in a bowl; add the water and stir until smooth.

Heat the oil in a large pan. Dip the tofu slices into the spice mixture and coat thickly. Place the tofu slices into the oil, 3 at a time, and cook over medium heat for about 2 minutes, or until crisp and golden brown. Drain on paper towels.

Note: Serve the tofu with stir-fried vegetables and any sauce of your choice.

Nutrition per serve:
Protein 10g
Fat 25g
Carbohydrate 20g
Dietary Fibre 1g
Cholesterol 0mg
1320 kj (315 cal)

Beef Fillet in Coconut

noreply@blogger.com (jo) — Thu, 08 Mar 2012 10:10:00 +0000

Serves 4

Ingredients:

500g beef eye fillet
2 cloves garlic, crushed
2 tsp finely grated lemon rind
1 tsp grated fresh ginger
2 tsp ground coriander
½ tsp ground turmeric
2 tsp grated palm sugar or soft brown sugar
3 tbsp peanut oil
½ cup (45g) desiccated coconut
3 spring onions, cut into thin strips
½ cup (125ml) coconut milk

Method:

Cut the beef into thin slices. Mix together the garlic, lemon rind, ginger, coriander, turmeric, palm sugar and 2 tablespoons oil, add the beef and toss well to coat. Cover and chill for 1 hour.

Heat the remaining oil in a wok or frying pan; add the beef and stir-fry in batches until well browned. Add the coconut and spring onion and stir-fry for 1 minute more. Return all the meat to the pan; add the coconut milk and stir until heated through. Serve with rice.

Nutrition per serve:
Protein 30g
Fat 35g
Carbohydrate 5g
Dietary Fibre 0g
Cholesterol 85mg
1780 kj (425 cal)

Indonesian Spiced Chicken

noreply@blogger.com (jo) — Thu, 15 Mar 2012 10:15:00 +0000

Serves 6

Ingredients:

1.5kg chicken thighs
1 large onion, roughly chopped
2 tsp crushed garlic
1 tsp grated fresh ginger
½ tsp ground turmeric
½ tsp ground pepper
2 tsp ground coriander
1 tsp salt
3 strips lemon rind or 3 fresh kaffir lime leaves
1⅔ cup (410ml) coconut milk
1 cup (250ml) water
2 tsp grated palm sugar or soft brown sugar

Method:

Wash the chicken under cold water. Pat it dry with paper towels. Trim off any excess fat.

Place the onion, garlic and ginger in a food processor and process until smooth, adding a little water if necessary.

Place the chicken. onion mixture and remaining ingredients in a large pan and slowly bring to the boil. Reduce heat, cover and simmer for 45 minutes or until the chicken is tender, stirring occasionally. Transfer the chicken to a plate, and remove and discard the lemon rind or lime leaves.

Bring the sauce remaining in the pan to the boil, increase the heat to moderately high and cook, uncovered, until quite thick, stirring occasionally.

Place the chicken on a lightly oiled grill tray and cook under high heat, browning the pieces on both sides. Serve the chicken with the sauce poured over it or serve the sauce separately.

Nutrition per serve:
Protein 35g
Fat 20g
Carbohydrate 5g
Dietary Fibre 0g
Cholesterol 115mg
1460 kj (350 cal)

Gado Gado (Vegetables with Peanut Sauce)

noreply@blogger.com (jo) — Wed, 21 Mar 2012 10:23:00 +0000

Serves 4

Ingredients:

250g potatoes
2 medium carrots
200g green beans
¼ cabbage, shredded
3 hard-boiled eggs
200g bean sprouts, scraggly ends removed
½ cucumber, sliced
150g firm tofu, cut into small cubes
½ cup (80g) unsalted roasted peanuts, roughly chopped

Peanut Sauce:
1 tbsp oil
1 large onion, very finely chopped
2 cloves garlic, finely chopped
2 red chillies, very finely chopped
1 tsp shrimp paste, optional
250g crunchy peanut butter
1 cup (250ml) coconut milk
1 cup (250ml) water
2 tsp kecap manis
1 tbsp tomato sauce

Method:

Cut the potatoes into thick slices; place in a medium pan, cover with cold water and bring to the boil. Reduce the heat and simmer for about 6 minutes or until just tender. Drain and allow to cool.

Cut the carrot into thick slices. Top and tail the beans and cut into 4cm lengths. Bring a large pan of water to the boil, add the carrots and beans, and cook for 2-3 minutes. Remove the vegetables with a sieve and plunge briefly into a bowl of iced water. Drain well.

Plunge the shredded cabbage into the boiling water for about 20 seconds. Remove it from the pot and plunge it briefly into the iced water. Drain well.

Cut the eggs into quarters or halves. Arrange the eggs, potato, carrot, beans, cabbage, bean sprouts, cucumber and tofu in separate piles on a large serving platter. Cover the platter with plastic wrap and refrigerate while making the Peanut Sauce.

To make Peanut Sauce: Heat the oil in a heavy-based pan, add the onion and garlic and cook over low heat for 8 minutes, stirring regularly. Add the chilli and shrimp paste to the pan and cook for another minute. Remove the pan from the heat and mix in the peanut butter. Return the pan to the heat and slowly stir in the combined coconut milk and water. Bring the sauce to the boil, stirring constantly over low heat, and being careful the sauce does not stick and burn. Reduce the heat, add the kecap manis and tomato sauce, and simmer for another minute. Allow to cool.

Drizzle a little of the Peanut Sauce over the salad, garnish with the chopped peanuts and serve the remaining sauce in a bowl.

Nutrition per serve:
Protein 35g
Fat 65g
Carbohydrate 25g
Dietary Fibre 15g
Cholesterol 160mg
3520 kj (840 cal)

Pineapple Curry

noreply@blogger.com (jo) — Fri, 30 Mar 2012 10:27:00 +0000

Serves 4

Ingredients:

1 medium pineapple
1 tsp cardamom seeds
1 tsp coriander seeds
1 tsp cumin seeds
½ tsp whole cloves
2 tbsp oil
2 spring onions, cut in 2cm pieces
2 tsp grated fresh ginger
4 candlenuts, roughly chopped
1 cup (250ml) water
1 tsp sambal oelek
1 tbsp chopped fresh mint

Method:

Peel and halve the pineapple, remove the core, and cut the pineapple into 2cm chunks.

Grind the cardamom seeds, coriander seeds, cumin seeds and cloves in a mortar and pestle.

Heat the oil in a medium pan; add the spring onion, ginger, candlenuts and spice mixture, and stir-fry over low heat for 3 minutes.

Add the water, sambal oelek, mint and pineapple and bring to the boil. Reduce the heat to low, cover and simmer for 10 minutes, or until the pineapple is tender but still holding its shape. Serve as an accompaniment.

Note: If the pineapple is a little tart, add 1-2 teaspoons sugar. A 450g can of drained pineapple pieces can be used instead of fresh pineapple.

Nutrition per serve:
Protein 5g
Fat 10g
Carbohydrate 35g
Dietary Fibre 10g
Cholesterol 0mg
1095 kj (260 cal)

King Prawns with Peanuts

noreply@blogger.com (jo) — Fri, 06 Apr 2012 10:31:00 +0000

Serves 4

Ingredients:

1.25kg raw king prawns
4 spring onions, chopped
1 clove garlic, crushed
1 tsp grated fresh ginger
1 tsp sambal oelek
1 tsp ground coriander
½ tsp ground turmeric
1 tsp grated lemon rind
1 tbsp lemon juice
⅔ cup (110g) chopped unsalted roasted peanuts
2 tbsp peanut oil

Method:

Peel and devein the prawns, leaving the tails intact.

Combine the prawns with the spring onion, garlic, ginger, sambal oelek, coriander, turmeric, lemon rind, lemon juice and peanuts. Cover and refrigerate for 1 hour.

Heat the oil in a frying pan; add the prawn mixture and stir-fry over high heat for about 3 minutes or until the prawns are cooked. Serve with rice.

Nutrition per serve:
Protein 30g
Fat 25g
Carbohydrate 5g
Dietary Fibre 2g
Cholesterol 170mg
1515 kj (360 cal)

Spicy Roast Chicken

noreply@blogger.com (jo) — Mon, 16 Apr 2012 07:36:00 +0000

Serves 4-6

Ingredients:

1.6kg chicken
3 tsp chopped red chillies
3 cloves garlic
2 tsp peppercorns, crushed
2 tsp soft brown sugar
2 tbsp soy sauce
2 tsp ground turmeric
1 tbsp lime juice
30g butter, chopped

Method:

Preheat the oven to moderate 180°C.

Using a large cleaver, cut the chicken in half by cutting down the backbone and along the breastbone. To prevent the wings from burning, tuck them underneath. Place the chicken, skin-side-up, on a rack in a baking dish and bake for 30 minutes.

Meanwhile, combine the chilli, garlic, peppercorns and sugar in a food processor or mortar and pestle and process briefly, or pound, until smooth. Add the soy sauce, turmeric and lime juice, and process in short bursts, or stir if using a mortar and pestle, until combined.

Brush the spice mixture over the chicken, dot it with the butter pieces and bake it for another 25-30 minutes, or until cooked through and rich red. Serve warm or at room temperature.

Nutrition per serve (6):
Protein 25g
Fat 10g
Carbohydrate 2g
Dietary Fibre 0g
Cholesterol 90mg
775 kj (185 cal)

Beef Soup with Rice Noodles

noreply@blogger.com (jo) — Thu, 26 Apr 2012 08:20:00 +0000

Serves 4

Ingredients:

350g fillet steak
2 tsp soy sauce
¼ cup (60ml) coconut milk
1 tbsp crunchy peanut butter
1 tbsp grated palm sugar or soft brown sugar
2 tsp sambal oelek
1 tsp oil
125g dried rice vermicelli
1.5 litres beef stock
2 tbsp grated palm sugar or soft brown sugar, extra
2 tbsp fish sauce
1 small Lebanese cucumber
1 cup (90g) bean sprouts, scraggly ends removed
2 lettuce leaves, cut in small pieces
6 tbsp finely chopped fresh mint
½ cup (80g) unsalted roasted peanuts, finely chopped

Method:

Trim the meat of any fat and sinew and slice it evenly across the grain into thin slices.
Combine the meat, soy sauce, coconut milk, peanut butter, sugar and sambal oelek. Cover and marinate in the refrigerator for 1 hour.
Heat the oil in a frying pan and cook the meat in small batches over high heat for 3 minutes, or until browned. Remove from heat and cover.
Soak the vermicelli in hot water for 10 minutes. Drain.
Place the stock in a large pan and bring to the boil. When the stock is boiling, add the extra sugar and fish sauce.
Cut the cucumber in quarters lengthways and then into thin slices. Place about 1 tablespoon cucumber slices in each individual serving bowl; divide the bean sprouts, pieces of lettuce and mint leaves evenly between bowls. Place some vermicelli and then a ladleful of stock in each bowl. Top with slices of cooked beef, sprinkle with peanuts and serve immediately.

Nutrition per serve:
Protein 30g
Fat 25g
Carbohydrate 45g
Dietary Fibre 5g
Cholesterol 65mg
2150 kj (515 cal)

Fiery Prawn Curry

noreply@blogger.com (jo) — Thu, 03 May 2012 07:59:00 +0000

Serves 4
Ingredients:

500g medium raw prawns
250g fresh pineapple
250g potatoes
1 tbsp oil
1 cup (250ml) coconut milk
½ cup (125ml) water
2 tbsp tamarind concentrate
1 tsp sugar
1 tsp salt

Spice Paste:
6 small dried red chillies
1 tsp shrimp paste
1 tsp coriander seeds
1 large red (Spanish) onion, roughly chopped
6 cloves garlic
4 small red chillies, roughly chopped
2 green chillies, roughly chopped
4cm piece fresh galangal, roughly chopped
1 stem lemon grass (white part only), sliced
6 candlenuts
½ tsp ground turmeric
1 tbsp oil

Method:

To make Spice Paste: Soak the dried chillies in hot water until soft, then drain. Wrap the piece of shrimp paste in foil and grill for 1-2 minutes under medium heat. Dry-fry the coriander seeds in a small pan until aromatic. Place the onion, garlic and drained dried red chillies in a food processor and process until just combined. Add the shrimp paste, coriander seeds, fresh red and green chilli, galangal and lemon grass and process until well combined, scraping down the sides of the bowl with a spatula. Add the candlenuts, turmeric and oil and process until a smooth paste is formed.
Peel and devein the prawns, leaving the tails intact. Cut the pineapple into bite-sized pieces. Cut the potatoes into slightly larger pieces.
Place the potato in a large pan with enough water to cover and cook for 5 minutes, or until just tender. Drain and set aside.
Heat the oil in a large frying pan or wok; add the Spice Paste and cook over medium heat for 5 minutes, stirring constantly. Add the pineapple, potato, coconut milk and water and bring to the boil. Reduce the heat, add the prawns and simmer for 5 minutes. Add the tamarind, sugar and salt. Serve with plenty of steamed rice.

Nutrition per serve:
Protein 15g
Fat 25g
Carbohydrate 20g
Dietary Fibre 5g
Cholesterol 120mg
1610 kj (385 cal)

Baked Spiced Fish Cutlets

noreply@blogger.com (jo) — Tue, 08 May 2012 08:07:00 +0000

Serves 4

Ingredients:

1 tbsp oil
1 medium onion, very finely chopped
2 cloves garlic, finely chopped
5cm piece fresh ginger, finely grated
1 tsp ground coriander
1 stem lemon grass (white part only), finely chopped
2 tsp tamarind concentrate
2 tsp very finely grated lemon rind
4 small fish cutlets, such as blue eye cod
lime wedges, to garnish

Method:

Preheat the oven to warm 160°C.
Heat the oil in a frying pan; add the onion, garlic, ginger, coriander and lemon grass, and stir over medium heat for 5 minutes or until aromatic.
Stir in the tamarind, lemon rind and season with freshly ground black pepper to taste. Remove from the heat and set aside until cool.
Line a baking dish with aluminium foil and grease it lightly to prevent the fish from sticking. Arrange the fish in the baking dish in a single layer and bake for 10 minutes. Turn the fish over gently, spread with the spice paste and bake for another 8 minutes, or until the flesh flakes when tested with a fork. Be sure not to overcook the fish or it will become dry. Garnish with lime wedges and serve with steamed rice.

Note: Adjust the cooking time if the cutlets are thick.

Nutrition per serve:
Protein 15g
Fat 5g
Carbohydrate 2g
Dietary Fibre 1g
Cholesterol 180mg
520 kj (125 cal)

Mee Goreng (Fried Noodles)

noreply@blogger.com (jo) — Mon, 14 May 2012 08:15:00 +0000

Serves 4

Ingredients:

1kg raw prawns
250g rump steak
1 large onion, finely chopped
2 cloves garlic, finely chopped
2 red chillies, seeded and very finely chopped
2cm piece fresh ginger, grated
¼ cup (60ml) oil
350g Hokkien noodles, gently pulled apart
4 spring onions, chopped
1 large carrot, cut into 4cm matchsticks
2 celery sticks, cut into 4cm matchsticks
1 tbsp kecap manis
1 tbsp soy sauce
1 tbsp tomato sauce
extra spring onions, to garnish

Method:

Peel and devein the prawns. Finely slice the rump steak.
Combine the onion, garlic, chilli and ginger in a food processor or mortar and pestle, and process in short burst, or pound, until a paste is formed, adding a little of the oil if necessary. Set aside until needed.
Heat about 1 tablespoon oil in a large wok; add the noodles and stir-fry over medium heat until they are plump and warmed through. Place the noodles on a serving plate and cover to keep warm.
Add another tablespoon of the oil to the wok; add the paste mixture and stir-fry until golden. Add the prawns, steak, spring onion, carrot and celery, and stir-fry for 2-3 minutes. Add the kecap manis, soy and tomato sauces, and season well with salt and pepper. Spoon the mixture over the noodles and garnish with extra spring onion. Serve immediately.

Nutrition per serve:
Protein 45g
Fat 20g
Carbohydrate 70g
Dietary Fibre 3g
Cholesterol 280mg
2755 kj (655 cal)