Asian Recipes

Gunpowder chicken with dried red chillies & peanuts

noreply@blogger.com (Unknown) — Fri, 06 May 2016 11:11:00 +0000

PREP: 15 MINSCOOK: 10 MINSThis classic dish from the Chinese province of Sichuan isn't as spicy if you remove the chilli seeds - complete with a sticky, sweet and rich sauce

Ingredients

12 boneless, skinless chicken thigh (about 900g), cut into pieces
1 tbsp dark soy sauce
2 tbsp vegetable oil
15 whole dried bird's-eye chilli
1 tsp Sichuan peppercorn, ground
bunch spring onions , cut into 2½ cm pieces
50g whole roasted peanut

For the sauce

5 tbsp dark soy sauce
2 tbsp Shaohsing rice wine
4 tbsp Chinese black vinegar
4 tbsp chicken stock
1 tbsp caster sugar
1 tbsp cornflour, mixed into 1 tbsp water

Method

Marinate the chicken with the soy and leave to sit for 1 hr. If you don’t have time to marinate, don’t worry – but it does add extra flavour. Mix the sauce ingredients in a small bowl and set aside.
Using a wok and a small amount of the oil, sear the chicken in batches. When it’s all browned, remove from the pan and set aside. Snip the stems from the chillies and shake out the seeds. Add the remaining oil and cook the chillies for 1 min, shaking the pan constantly to prevent them burning. Add the chicken back in with the peppercorns, spring onions and peanuts, then stir-fry for 1 min more. Add the sauce and stir for a few mins more until thickened.

Stir-fried beef with oyster sauce

noreply@blogger.com (Unknown) — Fri, 06 May 2016 11:06:00 +0000

PREP: 10 MINSCOOK: 10 MINS

Marinate slices of lean beef steak then pan-fry with chunks of red pepper and a savoury sauce in this classic Chinese dish

kcal286
fat17g
saturates5g
carbs8g
sugars4g
fibre2g
protein25g
salt2g

Ingredients

450g lean beef steak
1 tbsp light soy sauce
2 tsp sesame oil
1 tbsp Shaoxing rice wine or dry Sherry
2 tsp cornflour
3 tbsp groundnut oil
1 red pepper, cut into chunky dice
1 green pepper, cut into chunky dice
3 tbsp oyster sauce
2 spring onions , finely shredded, to garnish

Method

Cut the beef into slices 5cm long and 5mm thick, cutting against the grain of the meat. Put them in a bowl. Mix in the soy sauce, sesame oil, rice wine or Sherry and cornflour. Leave to marinate for 20 mins.
Heat a wok until it is very hot, then add the groundnut oil. When it is slightly smoking, add the beef slices and stir-fry for 5 mins or until lightly browned. Remove the meat from the wok and drain well in a colander set inside a bowl. Discard the drained oil.
Wipe the wok clean and reheat it over a high heat. Add the peppers, and cook for 3-4 mins or until softened. Add the oyster sauce and bring it to a simmer. Return the drained beef slices to the wok and toss them thoroughly with the oyster sauce. Turn the mixture on to a serving platter, top with the spring onions and serve immediately.

Cashew chicken

noreply@blogger.com (Unknown) — Fri, 06 May 2016 10:22:00 +0000

PREP: 10 MINSCOOK: 10 MINS

Tender pieces of chicken breast are stir-fried with crunchy, sweet cashew nuts in this classic Chinese dish

Nutrition: per serving

kcal302
fat16g
saturates3g
carbs7g
sugars1g
fibre1g
protein33g
salt2.2g

Ingredients

450g boneless, skinless chicken breasts, cut into large chunks
1 egg white
1 tsp sesame oil
2 tsp cornflour
300ml groundnut oil or water, plus 2 tsp groundnut oil
100g cashew nuts
1 tbsp Shaoxing rice wine or dry Sherry
1 tbsp light soy sauce
1 shredded spring onion , to garnish

Method

Put the chicken in a bowl with the egg white, sesame oil, cornflour and 1 tsp salt, and mix well. Chill for 20 mins.
If you are using oil for velveting the chicken, heat a wok until very hot and then add the oil. When it is very hot, remove the wok from the heat and immediately add the chicken, stirring vigorously to prevent it sticking. After about 2 mins, when the chicken turns white, quickly drain it and all of the oil into a stainless steel colander set over a bowl. Discard the oil. If you are using water instead of oil, do exactly the same but bring the water to the boil in a saucepan before adding the chicken. It will take about 4 mins for the chicken to turn white in the water.
If you have used a wok, wipe it clean. Heat it until it is very hot, then add the 2 tsp of groundnut oil. Add the cashew nuts and stir-fry for 1 min. Add the rice wine or dry Sherry and soy sauce. Return the chicken to the wok and stir-fry for 2 mins. Scatter over the spring onions and serve immediately.

Chow mein

noreply@blogger.com (Unknown) — Fri, 06 May 2016 10:17:00 +0000

PREP: 10 MINSCOOK: 20 MINSA classic Chinese dish of stir-fried egg noodles with shredded chicken breast - experiment with different fish, meat, or vegetables

Ingredients

225g dried or fresh egg noodles
1 tbsp sesame oil, plus 1 tsp
100g boneless, skinless chicken breasts, cut into fine shreds
2½ tbsp groundnut oil
2 garlic cloves, finely chopped
50g mangetout, finely shredded
50g Parma ham or cooked ham, finely shredded
2 tsp light soy sauce
2 tsp dark soy sauce
1 tbsp Shaoxing rice wine or dry Sherry
½ tsp freshly ground white pepper
½ tsp golden caster sugar
2 spring onions , finely chopped

For the marinade

2 tsp light soy sauce
2 tsp Shaoxing rice wine or dry Sherry
1 tsp sesame oil
½ tsp freshly ground white pepper

Method

Cook the noodles in a large pan of boiling water for 3-5 mins, then drain and put them in cold water. Drain thoroughly, toss them with 1 tbsp of the sesame oil and set aside.
Combine the chicken with all the marinade ingredients and ½ tsp salt, mix well and then leave to marinate for about 10 mins.
Heat a wok over a high heat. Add 1 tbsp of the groundnut oil and, when it is very hot and slightly smoking, add the chicken shreds. Stir-fry for about 2 mins and then transfer to a plate. Wipe the wok clean. Reheat the wok until it is very hot, then add the remaining groundnut oil. When the oil is slightly smoking, add the garlic and stir-fry for 10 secs. Then add the mangetout and ham, and stir-fry for about 1 min.
Add the noodles, soy sauces, rice wine or Sherry, pepper, sugar, spring onions and 1 tsp salt. Stir-fry for 2 mins. Return the chicken and any juices to the noodle mixture. Stir-fry for about 3-4 mins or until the chicken is cooked. Add 1 tsp sesame oil and give the mixture a few final stirs. Put on a warm platter and serve immediately.

Spicy Sichuan-style prawns

noreply@blogger.com (Unknown) — Fri, 06 May 2016 10:12:00 +0000

Stir-fry shellfish with a spicy tomato, ginger and chilli bean sauce for a classic Chinese seafood dish
PREP: 25 MINSCOOK: 5 MINS

Nutrition: per serving

kcal156
fat6g
saturates1g
carbs4g
sugars3g
fibre0g
protein20g
salt1.1g

Ingredients

1½ tbsp groundnut oil
2cm piece ginger , finely chopped
2 garlic cloves, coarsely chopped
1 spring onion , finely chopped
450g raw prawns , shelled and de-veined

For the sauce

1 tbsp tomato purée
3 tsp chilli bean sauce
2 tsp Chinese black vinegar or cider vinegar
2 tsp golden caster sugar
2 tsp sesame oil
handful coriander leaves, to serve
sliced spring onion , to serve

Method

Heat a wok over a high heat. Add the groundnut oil and, when it is very hot and slightly smoking, add the ginger, garlic and spring onions. Stir-fry for 20 secs, then add the prawns. Stir-fry for about 1 min, then add all the sauce ingredients, along with ½ tsp salt and ½ tsp ground black pepper. Continue to stir-fry for another 3 mins over a high heat. Serve at once, scattered with the coriander and spring onion.

Sticky soy & honey pork with Asian noodles

noreply@blogger.com (Unknown) — Fri, 06 May 2016 10:02:00 +0000

PREP: 10 MINSCOOK: 25 MINS
Serve lean pork tenderoin in a sweet Chinese five-spice stir-fry mix of egg noodles, sweetcorn, sugar snap peas and peppers

Nutrition: per serving

kcal384
fat9g
saturates2g
carbs41g
sugars17g
fibre6g
protein32g
salt1.5g

Ingredients

2 tbsp low-salt soy sauce
2 tbsp reduced salt and sugar ketchup
2 tbsp clear honey
1 tsp Chinese five-spice powder
500g piece pork tenderloin, visible fat trimmed
140g medium egg noodle
2 tsp sesame oil
175g pack baby sweetcorn & sugar snap peas, halved lengthways
320g pack mixed pepper stir-fry vegetable
small bunch spring onion , sliced

Method

Heat oven to 200C/180C fan/gas 6. Mix together the soy, ketchup and honey with the five-spice. Put the pork tenderloin on a baking tray and brush with just under half the sauce. Roast in the oven for 10 mins, then brush with a little extra sauce and return to the oven for a further 15 mins.
Meanwhile, soak the noodles in boiling water until soft. Drain, reserving about 50ml of the water. Heat the sesame oil in a wok or large frying pan, add the corn and sugar snap peas, and stir-fry for 3 mins, adding the water to help the veg steam.
Add the stir-fry veg and half the spring onions, and cook for 3 mins more until wilted. Tip in the noodles and the rest of the sauce. Using tongs, mix everything to combine. Remove the pork, cut into slices and serve on top of the noodles. Scatter with remaining spring onions.

Asian pork with rice noodle salad

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:55:00 +0000

A weeknight supper that's full of colour and spice and all things nice, and ready in just 20 minutes

PREP: 10 MINSCOOK: 10 MINS

Nutrition: per serving

kcal500
fat19g
saturates7g
carbs46g
sugars1g
fibre2g
protein38g
salt2.48g

Ingredients

1 tsp lemongrass paste (we used Bart's)
1 tsp finely-grated fresh root ginger
½ red chilli , finely chopped
1 tsp sunflower oil
3 tbsp fish sauce
4 pork chop

For the salad

200g thin rice noodle
zest and juice 1 lime
½ tsp caster sugar
½ cucumber
handful chopped mint leaves

Method

Mix together the lemongrass paste, ginger, chilli, oil and 1 tbsp of the fish sauce. Smear the mixture all over the pork chops, then set aside to marinate while you make the salad.
Tip the noodles into a large bowl. Pour over a kettleful of boiling water, then leave to sit for 5 mins until the noodles are soft (or prepare them according to pack instructions). Drain the noodles into a sieve. Run under the cold tap until cool, then drain again and tip back into the bowl. Whisk the remaining 2 tbsp fish sauce with the lime zest and juice and sugar. Pour over the cold noodles. Slice the cucumber into thin strips, then toss through the salad along with the mint leaves.
Heat a griddle pan until smoking hot. Griddle the chops for 5 mins on each side or until cooked through, then serve alongside the noodle salad.

Minty Asian chicken salad

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:52:00 +0000

PREP: 10 MINS

Cheer up a chicken salad, make it minty and then add some Asian flavours

Nutrition: per serving

kcal320
fat2g
saturates1g
carbs56g
sugars5g
fibre0g
protein22g
salt2.83g

Ingredients

250g pack thin rice noodle
2 cooked skinless chicken breast, shredded
½ cucumber, halved and sliced
3 spring onion , sliced
1 red chilli , finely chopped
4 tbsp soy or fish sauce
zest and juice 1 lime
2 tsp sugar
20g pack mint , leaves only, roughly chopped

Method

Soak the noodles for 5 mins in boiling water or according to pack instructions, until softened. Drain, then cool under a running tap. Drain again well, then tip into a large bowl along with the chicken, cucumber, spring onions and chilli.
Mix together the soy or fish sauce, lime zest and juice and sugar, then pour over the noodles. Toss through the mint leaves and serve.

Salmon noodle wraps

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:49:00 +0000

Just the thing for dinner à deux – fresh, light flavours and a gorgeous aroma

PREP: 15 MINSCOOK: 15 MINS

Nutrition: per serving

kcal735
fat48g
saturates23g
carbs44g
sugars1g
fibre1g
protein35g
salt0.48g

Ingredients

100g rice noodle
2-3 spring onion , sliced
50g fresh or frozen petits pois
85g Chilli, coriander & lime butter (See 'Goes well with' below for the recipe)
2 x 150g salmon fillets

Method

Heat oven to 200C/fan 180C/gas 6. Put the noodles in a bowl and pour over enough boiling water to just cover them. Leave for 2 mins, until they are bendable, but not too soft, then drain well. Return to the bowl with the spring onions, petit pois, salt and pepper and a third of the butter. Mix well until the butter has melted.
Pile the noodles and vegetables onto two large squares of baking parchment, then sit the salmon on top. Slice the remaining butter and arrange over the top of the salmon. Bring the ends of the paper over the fish, fold them together to seal, then tuck the ends of the paper underneath so there are no gaps. Put the parcels on a baking sheet and bake for 15-20 mins. Transfer to dinner plates and serve without delay.

Sea bass with sizzled ginger, chilli & spring onions

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:44:00 +0000

PREP: 15 MINSCOOK: 10 MINS

The aromas released while cooking this dish will have everyone licking their lips in anticipation

Healthy

Nutrition: per serving

kcal202
fat9g
saturates1g
carbs2g
sugars1g
fibre0g
protein28g
salt0.26g

Ingredients

6 x sea bass fillets, about 140g/5oz each, skin on and scaled
about 3 tbsp sunflower oil
large knob of ginger , peeled and shredded into matchsticks
3 garlic clove, thinly sliced
3 fat, fresh red chilli deseeded and thinly shredded
bunch spring onion , shredded long-ways
1 tbsp soy sauce

Method

Season the fish with salt and pepper, then slash the skin 3 times. Heat a heavy-based frying pan and add 1 tbsp oil. Once hot, fry the fish, skin-side down, for 5 mins or until the skin is very crisp and golden. The fish will be almost cooked through. Turn over, cook for another 30 secs-1 min, then transfer to a serving plate and keep warm. You’ll need to fry the fish in 2 batches.
Heat the remaining oil, then fry the ginger, garlic and chillies for about 2 mins until golden. Take off the heat and toss in the spring onions. Splash the fish with a little soy sauce and spoon over the contents of the pan.

Spiced chicken meatballs with noodles, basil & broth

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:41:00 +0000

PREP: 40 MINSCOOK: 40 MINSThis fragrant and filling dish is an excellent dinner party choice

Nutrition:

kcal536
fat16g
saturates3g
carbs54g
sugars4g
fibre2g
protein48g
salt4.74g

Ingredients

1 large onion , roughly chopped
thumb-size piece fresh root ginger
1-2 long red chillies , finely chopped (seeds in or out, you decide)
1 garlic clove, crushed
6 white peppercorns, crushed
20g pack coriander, stalks, roots if you have them and leaves, chopped and kept separate, plus sprigs to finish
50ml milk
100g fresh white breadcrumbs
1kg quality chicken mince
3 tbsp vegetable oil

For the broth

1½ l chicken stock
2 tbsp toasted sesame oil
3 tbsp fish sauce
6 star anise
thumb-size piece fresh root ginger , sliced
½ tsp black peppercorns
8 spring onion , thinly sliced
300g egg noodles, cooked
sliced chillies to taste (optional)
1 small bunch basil , leaves picked

Method

Whizz the onion, ginger, chillies, garlic, white pepper and half of the coriander stalks, roots (if using) and leaves in a food processor until finely chopped. Mix the milk and breadcrumbs together in a large bowl. Add the onion mix and chicken into the breadcrumbs, then season. Now, really mix – I mean mix – until the whole thing becomes a paste rather than lumpy. If you have a tabletop mixer, then use that instead of your hands. Shape into small balls around the size of a 50p piece. Place a large frying pan or casserole over a medium heat, add a drizzle of oil then fry the balls until well coloured – about 10 mins. You’ll need to do this in batches, adding more oil each time. Set aside.
For the broth, put the stock into a large saucepan, bring to the boil, then simmer. Add the sesame oil, fish sauce, ginger, remaining coriander stalks and roots, star anise and peppercorns. Simmer, covered, for 20 mins. Add the spring onions, noodles and chillies, if using. Take 6 large bowls, then divide the noodles between them – tongs are the best tool. Drop in the warm meatballs then ladle in the stock. Scatter with coriander and basil leaves then tuck in.

Crunchy Asian cabbage & prawn salad

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:36:00 +0000

PREP: 20 MINS
This no-cook main course is packed full of good-for-you ingredients

Nutrition:

kcal198
fat7g
saturates1g
carbs18g
sugars16g
fibre4g
protein18g
salt3.18g

Ingredients

250g/9oz Chinese cabbage
175g/60z white cabbage
2 celery sticks
2 carrot
small handful mint , chopped
small handful coriander, chopped
200g cooked large peeled prawn
4 tbsp roasted peanut, chopped

For the dressing

1-2 small red chillies, sliced
1 garlic clove, crushed
2 tbsp caster sugar
2 tbsp rice vinegar
3 tbsp lime juice
3 tbsp fish sauce

Method

Shred the cabbages, celery and carrot finely on a mandolin or grate them on the largest holes on a grater. Add the mint and coriander to the vegetables along with the prawns. Toss everything together.
Make the dressing by whisking all the ingredients together. Dress the salad and tip it into a bowl, sprinkle over the peanuts and serve straight away.

Asian chicken salad

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:33:00 +0000

This easy-to-prepare salad is filled with zingy flavours - the simplified version is great for kids' lunchboxes too

PREP: 10 MINSCOOK: 10 MINS

Healthy

Nutrition: per serving

kcal109
fat1g
saturates0g
carbs6g
sugars1.6g
fibre5g
protein19g
salt0g

Ingredients

1 boneless, skinless chicken breast
1 tbsp fish sauce
zest and juice ½ lime (about 1 tbsp)
1 tsp caster sugar
100g bag mixed salad leaves
large handful coriander, roughly chopped
¼ red onion, thinly sliced
½ chilli , deseeded and thinly sliced
¼ cucumber, halved lengthways, sliced

Method

Cover the chicken with cold water, bring to the boil, then cook for 10 mins. Remove from the pan and tear into shreds. Stir together the fish sauce, lime zest, juice and sugar until sugar dissolves.
Place the leaves and coriander in a container, then top with the chicken, onion, chilli and cucumber. Place the dressing in a separate container and toss through the salad when ready to eat.

Tangy carrot, red cabbage & onion salad

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:30:00 +0000

This autumnal salad makes a fresh and healthy side dish and is great served with grilled halloumi or burgers
PREP: 15 MINS

Vegetarian

Nutrition:

kcal146
fat7g
saturates1g
carbs17g
sugars15g
fibre5g
protein4g
salt0.08g

Ingredients

4 carrot , cut into thin sticks or grated
½ red cabbage, finely shredded
2 small red onion, finely sliced
handful mint leaves
handful coriander leaves
handful toasted peanuts, roughly chopped

For the dressing

juice 2 limes
1 tbsp groundnut oil
1 red chilli, deseeded and finely chopped
1 tbsp soft brown sugar

Method

Tip the carrots, cabbage and onions into a bowl. Make the dressing by stirring the ingredients together until the sugar has dissolved. Pour over salad, tossing the vegetables in the dressing. Add the herbs, toss again, then scatter over the peanuts.

Asian prawn & pineapple salad

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:27:00 +0000

This no-cook main course salad can just be tossed together and served on its own, or with steamed rice or boiled noodles
PREP: 20 MINS
Healthy

Nutrition:

kcal202
fat7g
saturates1g
carbs17g
sugars14g
fibre3g
protein19g
salt1.5g

Ingredients

1 small pineapple or 350g pineapple chunks
140g beansprout
250g cooked king prawn
½ cucumber, peeled, deseeded and sliced on the angle
200g cherry tomatoes, halved
handful mint leaves, very roughly chopped
50g unsalted cashew , toasted if you like

For the dressing

½ red chilli, deseeded and sliced
1 garlic clove
1 tsp golden caster sugar
juice 2 limes
1½ tsp fish sauce

Method

Mash the chilli, garlic and sugar to a paste using a pestle and mortar or small processor. Stir in the lime juice and fish sauce, then set aside.
Peel, quarter, core and slice the pineapple at an angle. Toss with beansprouts, prawns, cucumber and tomato and some of the dressing. Pile into bowls and scatter with mint and cashews. Drizzle with the rest of the dressing and serve.

Noodle bowl salad

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:24:00 +0000

Fresh and healthy salad for picnic fare
COOK: 15 MINS - 20 MINS

Nutrition: per serving

kcal476
fat14g
saturates3g
carbs66g
sugars6g
fibre2g
protein25g
salt6.02g

Ingredients

½ x 250g pack medium rice noodles
200g sugar snap peas, sliced lengthways
2 tsp sesame oil
4 spring onion , thinly sliced diagonally
pack coriander, roughly torn
150g pack hot smoked flaked salmon
pretzel or bread roll, to serve

For the dressing

3 tbsp soy sauce
1 tbsp clear honey
1 tbsp lemon juice
1 tbsp groundnut or sunflower oil
1 plump garlic clove, finely grated
knob root ginger, coarsely grated

Method

Drop the noodles into a large bowl, then pour over enough boiling water to cover. Tip in the sliced sugar snaps and leave for 4 minutes. Drain in a colander, put under cold running water to cool off, then drain again. Tip into a bowl and toss in the sesame oil.
Mix the dressing ingredients. Pile spring onions, coriander and salmon onto the noodles, pour over the dressing and toss everything together. Serve with a pretzel or bread roll.

Asian noodle & turkey soup

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:21:00 +0000

This soup is a little like pho, a Vietnamese broth traditionally made with beef and served with a plate of zingy fresh herbs, chilli and lime on the side.

PREP: 10 MINSCOOK: 10 MINS

Nutrition: per serving

kcal419
fat6g
saturates1g
carbs46g
sugars2g
fibre1g
protein48g
salt3.55g

Ingredients

1½ l turkey or chicken stock
thumb-size piece root ginger, peeled and sliced
2 star anise
1 cinnamon stick
3 cloves
200g dried rice noodles, any type
2-3tbsp fish sauce
2 limes , one juiced, one for wedges
400g roast turkey , shredded
100g bag beansprouts
bunch coriander
bunch mint
4 spring onions , thinly sliced
2 red chillies, sliced (leave the seeds in if you like it hot)

Method

Pour the stock into a large pan, add the ginger and spices, then leave to simmer and infuse for 10 mins. Soak the noodles according to the pack instructions, then drain and rinse.
Add the fish sauce and lime juice to the stock and taste for seasoning – add more fish sauce if you like. Divide the noodles between four bowls, then top with the shredded meat, beansprouts and a scattering of herbs, spring onion and chillies. Ladle the hot stock over the noodles, then serve with more herbs and lime wedges for squeezing.

Vietnamese veg parcels

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:17:00 +0000

Fancy something a bit different? Try these healthy vegetable parcels, based on Vietnamese rolls
PREP: 15 MINS

Nutrition: per serving

kcal180
fat2g
saturates0.4g
carbs28g
sugars5g
fibre2g
protein15g
salt3.3g

Ingredients

2 x 50g pack rice flour pancakes
50g thin rice noodles
1 cooked skinless chicken breast, shredded
1 carrot , finely sliced
½ cucumber, finely shredded
1 red pepper , deseeded and finely sliced
Baby Gem lettuce , coriander and mint leaves, to serve

For the dipping sauce

4 tbsp Thai fish sauce
2 tbsp rice wine vinegar
squeeze lime
1 red chilli , deseeded and finely sliced

Method

Soak the rice flour pancakes according to pack instructions or in boiling water for 30 secs. Remove and cool on kitchen paper. Soak the rice noodles according to pack instructions, then drain and cut them into 2cm strips.
Lay a rice pancake on a board and arrange some rice noodles, chicken, vegetables and herb leaves about a third of the way up, leaving a 1cm edge at the side. Fold the sides over the vegetables and then roll up lengthways to make a cigar. Store in the fridge, covered with moist kitchen paper for up to 1 day.
Mix together the ingredients for the dipping sauce and put into a bowl. To serve, arrange the rolls on a plate along with the leaves and herbs. To eat, wrap each roll in a piece of lettuce with a herb sprig and dunk into the sauce.

Prawn spring roll wraps

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:13:00 +0000

These healthy bites make a great light lunch or snack with a little bowl of sweet chilli sauce
PREP: 10 MINSCOOK: 20 MINS

Can be frozen uncooked
- Nutrition: per serving
  - kcal241
  - fat5g
  - saturates1g
  - carbs39g
  - sugars8g
  - fibre0g
  - protein14g
  - salt1.29g

Ingredients

1 bundle dried thread rice noodles (about 60g)
1 tbsp sunflower oil
300g pack fresh stir-fry vegetable - go for a leafy mix
half finger-length fresh root ginger , grated
small bunch coriander, stalks finely sliced, leaves roughly chopped
200g raw peeled prawn , halved
2 tbsp sweet chilli sauce, plus extra to serve
8 small sheets filo pastry
1 tbsp sesame seeds (optional)

Method

Heat oven to 220C/fan 200C/gas 7. Cook the noodles according to pack instructions. Heat 1 tsp oil in a large wok or non-stick frying pan. Stir-fry the vegetables, ginger and coriander stalks for 3-4 mins until almost cooked, but still with a little crunch. Throw in the prawns for 1 min until pink, then stir in the sweet chilli sauce, coriander leaves and noodles, then remove from the heat.
Brush 4 sheets of filo with a little of the oil, then cover with the remaining sheets. Pile a quarter of the prawn mixture along the narrow edge of each sheet, fold over the edges, then roll up to give you 4 large spring rolls. These can now be frozen for up to 1 month; defrost thoroughly before cooking as below. Brush with the remaining oil, sprinkle with sesame seeds if using, then bake on a baking sheet, seam-side down, for 15 mins until golden and crisp. Serve with a green salad, and a good dollop of extra chilli sauce on the side.

Tofu, greens & cashew stir-fry

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:09:00 +0000

PREP: 10 MINSCOOK: 10 MINSHealthy, light and quick - just what you need in an after-work meal

Vegetarian
Nutrition:
- kcal358
- fat23g
- saturates3g
- carbs13g
- sugars8g
- fibre6g
- protein25g
- salt3.49g

Ingredients

1 tbsp vegetable oil
1 head broccoli , cut into small florets
4 garlic clove, sliced
1 red chilli, deseeded and finely sliced
1 bunch spring onions , sliced
140g soya bean
2 heads pak choi , quartered
2 x 150g packs marinated tofu pieces
1 ½ tbsp hoisin sauce
1 tbsp reduced-salt soy sauce (add extra to suit your own taste)
25g roasted cashew nuts

Method

Heat the oil in a non-stick wok. Add the broccoli, then fry on a high heat for 5 mins or until just tender, adding a little water if it begins to catch. Add the garlic and chilli, fry for 1 min, then toss through the spring onions, soya beans, pak choi and tofu. Stir-fry for 2-3 mins. Add the hoisin, soy and nuts to warm through.

Bang bang prawn salad

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:05:00 +0000

PREP: 15 MINSCOOK: 5 MINS
Ready in 20 minutes, this lovely salad can just as easily be made with chicken if you're not in a seafood mood

Nutrition: per serving

kcal301
fat8g
saturates2g
carbs40g
sugars10g
fibre3g
protein19g
salt1.51g

Ingredients

140g flat rice noodles
3 tbsp crunchy peanut butter
4 tbsp half-fat coconut milk
3 tbsp sweet chilli sauce
3 spring onions , sliced
1 cucumber, peeled, halved lengthways, deseeded and sliced
300g pack beansprouts
200g pack cooked peeled prawn

Method

Cook the noodles following pack instructions, then rinse under cold water and drain thoroughly. In a small saucepan melt together the peanut butter, coconut milk, sweet chilli sauce and half the spring onions, adding 1-2 tbsp of water to loosen the mixture to a drizzling consistency.
Mix the noodles, cucumber and beansprouts in a serving dish. Top with the prawns, drizzle over the peanut sauce and scatter over the remaining spring onions.

Vietnamese caramel trout

noreply@blogger.com (Unknown) — Wed, 04 May 2016 10:02:00 +0000

PREP: 5 MINSCOOK: 15 MINSA caramel base balances out the hot and salty ingredients of this Asian-inspired one-pan fish dish for two

Nutrition: per serving

kcal301
fat8g
saturates2g
carbs28g
sugars27g
fibre2g
protein31g
salt1.9g

Ingredients

50g golden caster sugar
1 tbsp Thai fish sauce
1 red chilli, finely sliced
large piece of ginger , finely sliced
2 rainbow trout fillets
2 heads bok choi, halved
juice ½ lemon
coriander sprigs
steamed rice, to serve

Method

Put the sugar in a large shallow pan, along with a small splash of water. Heat gently, swirling the pan, until the sugar has dissolved. Increase the heat and bubble the syrup until it turns a dark amber colour. Add the fish sauce, most of the chilli and ginger, then splash in 1 tbsp water to dilute. Boil again until syrupy, then add the fish fillets, skin-side down, and the bok choi, cut-side down.
Cover the pan with a lid and simmer for 4-5 mins until the fish is cooked and the bok choi has wilted. Turn off the heat, squeeze over the lemon and scatter with the remaining chilli, ginger and the coriander sprigs. Serve with rice.

Vietnamese seafood salad

noreply@blogger.com (Unknown) — Wed, 04 May 2016 09:57:00 +0000

A spicy zingy dressing lifts a bag of defrosted fish and a few fresh ingredients into a super, feelgood supper that's ready in just 10 minutes
PREP: 10 MINS

Nutrition: per serving

kcal211
fat4g
saturates0g
carbs26g
sugars8g
fibre4g
protein21g
salt1.89g

Ingredients

400g pack cooked seafood mix
300g pack cooked thin rice noodles
300g pack cooked beansprouts
3 carrot , thinly sliced
1 bunch spring onions , sliced lengthways
bunch mint and coriander, leaves chopped

For the dressing

5 tbsp rice wine vinegar
1 tsp caster sugar
1 red chilli, chopped
1 stick lemongrass, sliced
1 tbsp low sodium soy sauce

Method

To make the salad put all of the vegetables and seafood in a large bowl, reserving a few of the herbs for the top. Mix everything together, so that the seafood and noodles are combined.
Make the dressing by mixing all of the ingredients, toss this through the salad, then divide between 5 deep bowls or pile on to a large platter and let everyone help themselves. Scatter the reserved herbs over the top to serve.

Vietnamese veggie hotpot

noreply@blogger.com (Unknown) — Wed, 04 May 2016 09:54:00 +0000

A warming supper dish that's aromatic without being spicy, so the kids can enjoy it too

PREP: 5 MINSCOOK: 20 MINS

Vegetarian

Nutrition: per serving

kcal75
fat2g
saturates0g
carbs13g
sugars9g
fibre0g
protein2g
salt0.53g

Ingredients

2 tsp vegetable oil
thumb-size piece fresh root ginger , shredded
2 garlic clove, chopped
½ large butternut squash, peeled and cut into chunks
2 tsp soy sauce
2 tsp soft brown sugar
200ml vegetable stock
100g green bean, trimmed and sliced
4 spring onion , sliced
coriander leaves and cooked basmati or jasmine rice, to serve

Method

Heat the oil in a medium-size, lidded saucepan. Add the ginger and garlic, then stir-fry for about 5 mins. Add the squash, soy sauce, sugar and stock. Cover, then simmer for 10 mins. Remove the lid, add the green beans, then cook for 3 mins more until the squash and beans are tender. Stir the spring onions through at the last minute, then sprinkle with coriander and serve with rice.

Salmon noodle soup

noreply@blogger.com (Unknown) — Wed, 04 May 2016 09:50:00 +0000

This wholesome noodle soup is low fat, heart healthy and packed full of tasty ingredients

PREP: 15 MINSCOOK: 20 MINS

Healthy

Nutrition: per serving

kcal265
fat10g
saturates2g
carbs27g
sugars4g
fibre1g
protein19g
salt0.83g

Ingredients

1l low-salt chicken stock
2 tsp Thai red curry paste
100g flat rice noodle
150g pack shiitake mushroom, sliced
125g pack baby corn, sliced
2 skinless salmon fillets, sliced
juice 2 limes
1 tbsp reduced-salt soy sauce
pinch brown sugar
small bunch coriander, chopped

Method

Pour the stock into a large pan, bring to the boil, then stir in the curry paste. Add the noodles and cook for 8 mins. Tip in the mushrooms and corn and cook for 2 mins more.
Add the salmon to the pan and cook for 3 mins or until cooked through. Remove from the heat and stir in the lime juice, soy sauce and a pinch of sugar. Ladle into 4 bowls and sprinkle over the coriander just before you serve.