Seafood Hotpot with Saffron and Vegetables

 

4 servings (320 caloties per serving)

• 1 tablespoon olive oil
• 2 carrots, thickly sliced
• 2 stalks celery, chopped
• 1 large onion, sliced
• 1 clove galic, crushed
• 350 gr unpeeled new potatoes, halved if large
• 1¼ cup vegetable or fish stock, click here for recipe
• 10-12 saffron threads
• 500 gr skinless firm white fish or salmon fillets
• 150 gr green beans, halved
• ½ cup dry white wine
• 125 gr raw prawns, peeled
• 1 tablespoon cornstarch
• 1 tablespoon milk
• Salt and ground black pepper
• 2 tablespoons chopped fresh herbs, such as chives, parsley, tarragon or thyme
• Crusty bread, to serve

1. Heat the oil in a large flameproof casserole dish ; add the carrots, celery and onion, then cover and cook over low heat for 5 minutes.
2. Add the garlic and potatoes and cook, uncovered, for a further 5 minutes, stirring occasionally.
3. Pour in the stock and stir in the saffron ; cover and simmer for 10 minutes, or until the vegetables just start to soften.
4. Meanwhile, remove any bones from the fish and cut into 4 cm chunks.
5. Add to the dish with the beans and wine ; add the raw prawns, cover and simmer for a further 7 minutes.
6. Mix the cornstarch into the milk until smooth, then gently stir the mixture into the dish.
7. Allow the sauce to bubble gently and thicken slightly, taking care the fish does not break up and that the prawns are cooked right.
8. Season to taste with the salt and ground black pepper, stir in the herbs and serve with crusty bread.

BON APPÉÉÉÉÉÉÉÉTIT

Fisherman's Stew

 

4 servings (500 calories per serving)

• 3 tablespoons olive oil
• 2 onions, finely chopped
• 3 garlic cloves,crushed
• 2 stalks celery, finely sliced
• ½ teaspoon dried red chili flakes
• 2 teaspoons smoked paprika
• 1½ cups dry white wine
• 2 (14½ oz) cans chopped tomatoes
• 2 bay leaves
• 500 gr boiling (waxy) potatoes, peeled and diced
• 600 gr mixed seafood such as skinless white fish (boned and diced), peeled raw prawns, squid, scallops, mussels, clams
• 1 teaspoon sugar
• 1 tablespoon lemon juice
• ½ cup chopped fresh flat-leaf parsley
• Salt and ground black pepper
• 2 lemons, cut into wedges

1. Heat the oil in a saucepan over medium heat.
2. Sauté the onions, garlic and celery until soft but not coloured ; stir in the chili flakes and paprika, ten add the wine and cook until the liquid has reduced by half.
3. Add the tomatoes, bay leaves and potatoes and bring to a boil ; reduce the heat and simmer for 15 minutes, or until the potatoes are soft.
4. Add te seafood, pushing it gently into the liquid ; cover and simmer for 5 minutes, or until the seafood is just cooked.
5. Gently stir in the sugar, lemon juice, parsley and some salt and black pepper.
6. Serve with lemon wedges.

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Tex-Mex Shepherd's Pie

 

4 servings (350 calories)

• 2 teaspoons olive oil
• 4 spring onions (scallions), thinly sliced
• 6 cloves garlic, crushed
• 1 large green bell pepper, seeded and chopped
• 300 gr lean ground lamb
• 1 teaspoon chili powder
• 1½ teaspoons ground coriander 
• 1½ teaspoons ground cumin
• 1 (14½ oz) can chopped tomatoes
• 100 ml beef stock, hot
• 1 (14½ oz) can red kidney beans, drained and rinsed
• 750 gr baking (floury) potatoes, peeled and sliced
• 2 tablespoons chopped fresh cilantro

1. Preheat the oven to 425F (220C).
2. Heat the oil in a large frying pan over low heat.
3. Add the spring onions and half the garlic and cook for 2 minutes, stirring frequently ; add the green bell pepper, increase the heat to medium and cook for 5 minutes, stirring until the pepper is tender.
4. Add the lamb and the spices and cook for 2-3 minutes, stirring to break up te meat, until is no longer pink ; stir in the tomatoes, stock and kidney beans and bring to a boil.
5. Reduce the heat to a simmer, cover and cook for 5 minutes, or until the mixture is thick.
6. Meanwhile, cook the potatoes with the remaining garlic in a sauce pan of lightly salted boiling water for 10 minutes, or until tender.
7. Drain the potatoes, reserving 3 tablespoons of the cooking liquid.
8. Return the potatoes and garlic to the pan ith the reserving liquid and mash them roughly using a potato masher or large fork ; stir in the chopped cilantro.
9. Spoon te lamb mixture into a deep pie dish, about 6 cups capacity ; spoon the mashed potatoes over the top.
10. Bake for 15 minutes, or until golden.
11. Serve hot.

BON APPÉÉÉÉTIT

Baked Potato Quarters with Smoked Salmon

 

4 as a starter, 8 as a snack

• 8 small baking (floury) potatoes
• 2 tablespoons olive oil
• Salt and ground black pepper
• 1 tablespoon butter
• 125 gr smoked salmon
• 1 tablespoon lemon juice
• Two-third cup low-fat plain yogurt
• 1 tablespoon capers, drained and chopped
• 2 tablespoons chopped fresh dill
• Small sprigs of fresh dill, to garnish

1. Preheat the oven to 400F (200C).
2. Scrub the potatoes and dry them with paper towel.
3. Thread them onto metal skewers, brush with 1 tablespoon olive oil, then sprinkle with a little salt ; arrange on a baking tray and bake for 1-1¼ hours or until tender.
4. Remove the potatoes from the skewers and cut them in half lengthwise ; scoop out some of the flesh, leaving a layer of potato next to the skin about 1 cm thick.
5. Cut each piece in half lengthwise again and place, flesh side up, on a large, clean baking tray.
6. Melt the butter with the remaining oil and season with salt and black pepper ; lightly brush this mixture over the flesh side of the potatoes, return to the oven and bake for a further 12-15 minutes, or until golden and crisp.
7. Meanwhile, cut the smoked salmon into thin strips and sprinkle with the lemon juice ; in a bowl, mix together the yogurt, capers and chopped dill, then stir in the salmon.
8. Allow the potato quarters to cool 1-2 minutes, then top each with a little of the salmon and yogurt mixture and garnish with a dill sprig.
9. Serve warm.

BON APPÉÉÉÉÉÉTIT

Indonesian Fried Rice

 

                    Flavoured with garlic, ginger and chili, this tempting dish with thin and tender strips of lean beef and juicy shrimp is a variation  on the classic "Nasi goreng". It's perfect for a relaxed lunch because much of the dish can be prepared ahead.

4 servings (470 calories per serving)

• 2 teaspoons sesame oil
• 2 teaspoons sherry vinegar
• 2 tablespoons soy sauce
• 250 gr tenderloin or round steak, cut accross the grain into thin strips
• 1 and two-third cups long-grain white rice
• 2 eggs
• 3 scallions, sliced on the diagonal
• 2 tablespoons chopped cilantro
• 2½ tablespoons canola oil
• 150 gr peeled raw shrimp
• 2 garlic cloves, crushed
• 1 green chili pepper, deseeded and thinly sliced 
• 15 gr fresh ginger, peeled and finely chopped
• 2 carrots, peeled and coarsely grated
• ¾ cup frozen peas, thawed
• Splash of chili sauce, optional

1. Whisk together the sesame oil, vinegar and 1 tablespoon of the soy sauce in a bowl, add the beef and toss to coat in the marinade ; cover and chill for at least 30 minutes or overnight if you have time.
2. Meanwhile, cook the rice in lightly salted boiling water for 12 minutes, or according to the package instructions, until almost tender, then drain and rinse with boiling water ; spread out on a tray and leave to cool. (You will get the best results if you cool the rice overnight.)
3. Lightly beat the eggs in a small bowl, then stir in the scallions and cilantro and season with ground black pepper ; heat 2 teaspoons of the oil in a non-stick omelette pan or frying pan and pour in the beaten egg mixture.
4. Cook the eggs for a few seconds, then use a fork to stir gently for about a minute until the base begins to set ; stop stirring and cook for a further 2 minutes until lightly set, rool up the omelette, slide it onto a plate and cover with foil to keep warm.
5. Heat 1 tablespoon of the remaining oil in a wok or large, deep frying pan until hot ; add the beef with the marinade and stir-fry on a high heat for about 1 minute until well browned, remove with a slotted spoon leaving all juices behind and set aside.
6. Add the remaining oil to the pan ; add the shrimp, garlic, chili pepper and ginger and stir-fry for 2 minutes until the shrimp have just turned pink, then add the carrots, peas and rice and toss on the heat for a further minute.
7. Finally, add the cooked beef, sprinkle with the remaining soy sauce and stir-fry for a final 1-2 minutes until everything is heated through.
8. Spoon the rice mixture into a warmed serving bowl ; cut the omelette into thin strips and scatter over the rice.
9. For those who like an extra spicy kick, serve with chili sauce.

BON APPÉÉÉÉTIT

Yakitori Domburi

 

                    Domburi is a Japanese dish, the name of which originally referred to the bowl in which it was cooked, and Yakitori domburi is traditionally a one-pot meal of chicken and rice. The addition of bok choy will increase your daily vegetable count.

4 servings (467 calories per serving)

• 4 skinless boneless chicken breasts
• 2 tablespoons salt-reduced soy sauce
• One-third cup mirin
• 2 tablespoons water
• 2 teaspoons grated fresh ginger
• 1 garlic clove, chopped
• 2 cups short-grain white rice
• 4 cups water, extra
• 1 tablespoon canola oil
• 2 tablespoons sugar
• 1 bunch bok choy
• 2 scallions, thinly sliced

1. In a glass bowl, combine the chicken breasts, soy sauce, mirin, water, ginger and garlic ; cover and marinate in the refrigerator for at least 4 hours.
2. Wash the rice under several changes of water until it almost runs clear.
3. Drain, add to a pot and pour 3 cups of the extra water ; cover with a lid and bring to a boil, then reduce the heat to a simmer and cook for 12-14 minutes or until the water has been absorbed.
4. Remove from the heat and allow the rice to sit covered for 10 minutes.
5. Meanwhile, remove the chicken from the marinade, reserving the marinade.
6. Heat a frying pan over medium heat, add the oil and cook the chicken breasts for about 5 minutes on each side or until the chicken is cooked.
7. Remove from the heat and slice the chicken into 1 cm thick slices, keeping warm.
8. In the same pan, add the reserve marinade, adding the remaining water and the sugar ; bring to a boil, then allow it to simmer for 1-2 minutes.
9. Skim off any scum with a metal spoon ; add the bok choy and cook until it starts to wilt, about 1 minute.
10. Just before serving, add the scallions.
11. To serve, divide the rice into some deep bowls, top with the bok choy and sliced chicken, and gently spoon over the sauce.

BON APPÉÉÉÉÉÉTIT

Lancashire Hot-Pot

 

                    This modern version of the popular favorite, Lancashire hot-pot, is still slow-cooked for maximum flavour, but is lighter, using lean lamb and more vegetables than the original recipe. If you like, sprinkle the top with a little cheddar cheese at the end of cooking.

4 servings (400 calories per serving)

• 500 gr lean lamb, trimmed of all excess fat, then sliced
• 1 garlic clove, crushed
• 2 tablespoons Worcestershire sauce
• 1 onion, thinly sliced
• 2 leeks, trimmed and thinly sliced
• 3 carrots, peeled and sliced
• 250 gr button mushrooms, halved
• 1 bay leaf
• 1 small bunch of fresh thyme
• 1 sprig of fresh rosemary
• 500 gr new potatoes, scrubbed and thickly sliced
• 2 tablespoons tomato paste
• 1½ cups beef or chicken stock, hot
• 50 gr cheddar cheese, crumbled (optional)

1. Preheat the oven to 350F (180C).
2. Toss the lamb pieces together with the garlic and Worcestershire in a bowl.
3. Spread a layer of onion, leeks and carrots in the bottom of a large casserole dish ; top with a layer of meat and mushrooms and season lightly, then repeat the layers until the ingredients are all used up.
4. Make a bouquet garni by tying together the bay leaf,thyme and rosemary with kitchen string ; tuck it into the center of the casserole and top with a thick layer of overlapping potato slices.
5. Mix the tomato paste into the hot stock and pour the mixture over the potatos.
6. Cover tightly with a lid and bake for 1½ hours or until the meat and potatoes are tender.
7. Remove the lid and sprinkle the cheddar cheese over the potatoes ; increase the oven temperature to 450F (220C) and bake, for a further 25-30 minutes until golden.

BON APPÉÉÉÉÉÉÉÉTIT