Riz frit thaïlandais (Délices d'Asie)

 

     Voici un plat de riz succulent mariant crevettes, poulet et légumes. (khao pad)

4 à 6 portions

• Un peu d'huile
• 1 oeuf, battu
• 15 ml lait de coco
• 125 gr poitrine de poulet, sans peau et coupée en petits morceaux
• 125 gr crevettes crues, décortiquées
• 1 petit piment rouge, épépiné et haché
• 15 ml pâte de cari rouge
• 30 ml sauce de poisson
• 875 ml riz cuit
• 125 gr haricots asperges, coupés en morceaux de 1 po (2.5 cm)
• 6 oignons verts, tranchés en diagonale
• Fleurs de piment, pour décorer

1. Faire chauffer un wok et badigeonner d'huile à l'aide d'un pinceau.
2. Battre l'oeuf avec le lait de coco, puis verser dans le wok ; Faire doucement tournoyer le wok pour que l'oeuf le recouvre et forme une mince omelette.
3. Faire cuire 1 minute jusqu'à ce que le dessous soit doré, puis retourner et faire cuire l'autre côté ; retirer l'omelette du wok, laisser refroidir, enrouler, puis émincer et réserver.
4. Faire chauffer un peu d'huile dans le wok et y faire sauter le poulet et les crevettes, en remuant souvent.
5. Ajouter le piment, la pâte de cari et la sauce de poisson dans le wok et faire chauffer jusqu'à ce que le tout soit brûlant ; incorporer le riz, les haricots et les oignons verts.
6. Réduire le feu et faire cuire en remuant sans arrêt, jusqu'à ce que le riz soit chaud.
7. Verser dans un plat et décorer avec l'omelette émincée et les fleurs de piment.
8. Servir immédiatement.

BON APPÉTIT

Porc aux cinq-épices (Délices d'Asie)

 

     Ce plat de porc épicé, au parfum sucré mais bien relevé, se sert avec du riz bouilli.

4 portions

• 750 gr poitrine de porc, tranchée
• 30 ml huile d'arachide
• 15 ml pâte de cari rouge
• 30 ml sauce de poisson
• 15 ml sauce soya claire
• 30 ml sucre
• 5 ml cinq-épices en poudre
• 15 ml citronnelle hachée
• Coriandre fraîche et zeste de lime, pour décorer

1. Couper les tranches de porc en morceaux de 1½ po (4 cm) et réserver.
2. Faire chauffer l'huile d'arachide dans un wok, puis y faire revenir la pâte de cari pendant 2 minutes ; incorporer la sauce de poisson, la sauce soya, le sucre, les cinq-épices en poudre et la citronnelle et faire revenir pendant 3 minutes.
3. Ajouter le porc et faire cuire, en remuant souvent, pendant 10 minutes, ou jusqu'à ce qu'il soit cuit.
4. Servir chaud et décorer avec de la coriandre fraîche et du zeste de lime.

Note : Remplacer le porc par du boeuf ou de l'agneau.

BON APPÉTIT

Stir-fried five-spice squid withblack bean sauce (Spice of life)

 

     Squid is perfect for stir-frying as it should be cooked quickly. The spicy sauce makes the ideal accompaniment.

Serves 6

• 450 gr small cleaned squid
• 45 ml oil
• 2.5 cm/1 in piece fresh root ginger, grated
• 1 garlic clove, crushed
• 8 spring onions, cut diagonally into 2.5 cm/1 jn lengths
• 1 red pepper, seeded and cut into strips
• 1 fresh green chilli, seeded and thinly sliced
• 6 mushrooms, sliced
• 5 ml five-spice powder
• 30 ml black bean sauce
• 30 ml soy sauce
• 5 ml granulated sugar
• 15 ml rice wine or dry sherry

Rinse the squid and pull away the outer skin ; dry on kitchen paper.
Using a sharp knife, slit the squid open and score the outside of the flesh into diamonds with a sharp knife ; cut the squid into strips.

Heat the wok briefly and add the oil.
When it is hot, stir-fry the squid for 2-3 minutes then transfer to a plate with a slotted spoon ; add the ginger, garlic, spring onions, red pepper, chilli and mushrooms and stir-fry for 2 minutes.

Return the squid to the wok and stir in the five-spice powder together with the black bean sauce, soy sauce, sugar and the wine or sherry ; bring to the boil and cook,stirring, for 1 minute.

Serve at once.

BON APPÉTIT

Onion Bhajias (Spice of life)

 

     Bhajias are a classic snack of India. The same batter may be used with a variety of vegetables.

Makes 20-25

• 225 gr besan flour (chick pea flour)
• 2.5 ml chilli powder
• 5 ml ground tumeric
• 5 ml baking powder
• 1.5 ml asafoetida
• 2.5 ml of each nigella, fennel, cumin and onion seeds, coarsely crushed
• 2 large onions, finely sliced
• 2 green chillies, seeded and finely chopped
• 50 gr fresh coriander leaves, chopped
• Salt, to taste
• Vegetable oil, for deep-frying

In a bowl, mix together the flour, chilli, tumeric, baking powder, asafoetida and salt to taste and then sift into a large bowl.

Add the nigella, fennel, cumin and onion seeds, together with the onions, chillies and coriander leaves and toss together well ; very gradually mix in enough cold water to make a stiff, thick batter.

Heat enough oil in a wok for deep-frying.

Carefully place spoonfuls of the mixture in the hot oil and fry until they are golden brown ; leave sufficient space to turn the fritters.

Drain well and serve immediately.

BON APPÉTIT

Roasted garlic toasts (Spice of life)

 

     A delicious starter or accompaniment to meat or vegetable dishes.

Serves 4

• 2 whole garlic heads
• Fresh rosemary sprigs
• Olive oil
• Ciabatta loaf or thick baguette
• chopped fresh rosemary
• Salt and freshly ground black pepper

Preheat the oven to 400F (200C).
Slice the top from the heads of garlic, with a sharp knife ; Put the garlic heads in a small roasting tin or wrap them in foil together with a few sprigs of rosemary, brush with olive oil and roast for 20-25 minutes until soft.
Slice the bread and brush generously with olive oil ; toast the bread under medium-hot gril until golden, turning once to tast the other side.

Squeeze the garlic cloves from their skins on the toasts ; sprinkle the toast with chopped fresh rosemary and a little extra olive oil, season and serve.

BON APPÉTIT

Cumin and coriander spiced fish bites (Spice of life)

 

     These crispy, spicy fritters are based on a dish from Baltistan, India.

Serves 4

• 10 ml cumin seeds
• 10 ml coriander seeds
• 1-2 dried red chillies
• 30 ml vegetable oil
• 175 gr besan flour
• 5 ml salt
• 10 ml garam masala
• Peanut oil, for deep-frying
• 675 gr fish fillets, such as cod, skinned, boned and cut into thick strips
• Mint leaves and lime halves, for garnish

Crush the cumin, coriander and chillies, using a mortar and pestle ; heat the vegetable oil in a wok and stir-fry the spices for 1-2 minutes.

Put the besan flour, salt, spice mixture and garam masala jn a bowl ; gradually stir in enough water, about 250 ml, to make a thick batter.
Cover and allow to rest for 30 minutes.

Half-fill a wok with peanut oil and heat to 375F (190C).
When the oil has reached the required temperature, dip the fish, a few pieces at  time, into the batter, gently shaking off any excess.

Deep-fry the fish in batches for 4-5 minutes, until golden brown ; drain on kitchen paper.

Serve immediately, garnished with mint sprigs, and lime halves for squeezing over the fritters.

BON APPÉTIT

Beef Madras (Spice of life)

 

     Madras curries originally came from southern India and are aromatic, robust and pungent in flavor.

Serves 4

• 900 gr stewed beef
• 45 ml vegetable oil
• 1 large onion, finely chopped
• 4 cloves
• 4 green cardamom pods
• 2 fresh green chillies, seeded and finely chopped
• 2.5 cm fresh ginger, finely chopped
• 2 garlic cloves, crushed
• 2 dried red chillies
• 15 ml curry paste
• 10 ml ground coriander
• 5 ml ground cumin
• 2.5 ml salt
• 150 ml beef stock

Remove any visible fat or gristle and cut the meat into 2.5 cm cubes.

Heat the oil in a latge frying pan and fry the onion, cloves and cardamom pods for 5 minutes ; add the fresh green chillies, ginger, garlic and dried red chillies and fry for a further 2 minutes.

Add the curry paste and fry for about 2 minutes ; add the beef and fry for 5 to 8 minutes, stirring occasionally to turn the meat until all the pieces are lightly browned.

Add the coriander, cumin, salt and stock ; cover and simmer gently for 1 to 1½ hours or until the meat is tender.

Serve with rice and garnish with coriander sprigs.

BON APPÉTIT

Roasted garlic spread with three cheeses (Keto dips)

 

Makes about 20 servings (2 tablespoons each)

• 2 medium heads garlic
• 2 packages (8 ounces each) cream cheese, softened
• 1 package (3½ ounces) goat cheese
• 2 tablespoons crumbled blue cheese, plus additional for garnish
• 1 teaspoon dried thyme
• Cut-up fresh vegetables

1. Preheat oven to 400F.
2. Trim top off garlic, discard ;moisten heads of garlic with water, wrap in foil and bake 45 minutes or until garlic is softened ; cool completely.
3. Squeeze arlic into a small bowl, discard skins and mash garlic with fork.
4. In medium bowl, beat cream cheese and goat cheese until smooth ; stir in garlic, 2 tablespoons blue cheese and dried thyme.
5. Cover and refrigerate 3 hours or overnight.
6. Serve with vegetables.

Per serving

• 90 calories
• 8 g total fat
• 3 g carbs
• 3 g net carbs
• 0 g dietary fiber
• 3 g protein

BON APPÉTIT

Skillet fish with lemon tarragon butter (Keto fish)

 

Makes 2 servings

• 2 teaspoons butter, melted
• 4 teaspoons lemon juice
• ½ teaspoon grated lemon peel
• ¼ teaspoon prepared mustard
• ¼ teaspoon dried tarragon
• Pinch of salt
• 2 lean white fish fillets (4 ounces each) (Cod, orange roughy, flounder, haddock, halubut and sole can be used.), rinsed and patted dry
• ¼ teaspoon paprika

1. Combine butter, 2 teaspoons lemon juice, lemon peel, mustard, tarragon and salt in small bowl, mix well.
2. Spray 12-inch nonstick with nonstick cooking spray ; heat over medium heat.
3. Drizzle fish with remaining 2 teaspoons lemon juice, sprinkle one side of each fillet with paprika.
4. Place fish in skillet, paprika side down, cook 3 minutes ; gently turn and cook 3 minutes longer or until fish is opaque in center and begins to flake whentested with fork.
5. Top with butter mixture.

Per serving

• 125 calories
• 3 g total fat
• 1 g carbs
• 0 g net carbs
• 1 g dietary fiber
• 22 g protein

BON APPÉTIT

Pan-seared tuna with spicy horseradish sauce (Keto fish)

 

Makes 4 servings

• ½ cup sour cream
• 1 tablespoon water
• 2 tablespoons prepared horseradish
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• ½ teaspoon dried rosemary
• ½ teaspoon salt
• 4 fresh tuna steaks (4 ounces each), rinsed and patted dry
• 2 teaspoons steak seasoning blend
• 2 tablespoons chopped parsley

1. For sauce, combine sour cream, water, horseradish, mustard, garlic, rosemary and salt in small bowl, set aside.
2. Sprinkle both sides of tuna with steak seasoning blend, pressing to adhere.
3. Coat grill pan with nonstick cooking spray, heat over medium-high heat ; cook tuna 1½ minutes on each side. (Do not overcook or tuna will be tough and dry.)
4. Remove from pan, served topped with chopped parsley and sauce.

Per serving

• 200 calories
• 6 g total fat
• 3 g carbs
• 3 g net carbs
• 0 g dietary fiber
• 29 g protein

BON APPÉTIT

Forty-clove chicken filice (Keto poultry)

 

Makes 4 servings

• ¼ cup olive oil
• 1 cut-up whole chicken (about 3 pounds)
• 40 cloves garlic, peeled (about 2 heads)
• 4 stalks celery, thickly sliced
• ½ cup dry white wine
• ¼ cup dry vermouth
• Grated peel and juice of 1 lemon
• 2 tablespoons finely chopped fresh parsley
• 2 teaspoons dried basil
• 1 teaspoon dried oregano
• Pinch of red pepper flakes
• Salt and black pepper

1. Preheat oven to 375F.
2. Heat oil in Dutch oven ; add chicken and cook until browned on all sides.
3. Add garlic, celery, wine, vermouth, lemon juice, parsley, basil, oregano and red pepper flakes ; mix well.
4. Sprinkle with lemon peel and seson with salt and pepper.
5. Cover and bake 40 minutes ; remove cover and bake another 15 minutes or until chicken is cooked through (165F).

Per serving

• 400 calories
• 22 g total fat
• 13 g carbs
• 11 g net carbs
• 2 g dietary fiber
• 34 g protein

BON APPÉTIT

Balsamic grilled pork chops (Keto meat)

 

Makes 2 servings

• 2 tablespoons balsamic vinegar
• 2 tablespoons soya sauce
• 1 teaspoon Dijon mustard
• Pinch of red pepper flakes
• 2 boneless pork chops, trimmed of fat (4 ounces each)

1. In a small bowl, combine vinegar, soya sauce, mustard and red pepper flakes ; stir until well blended and reserve 1 tablespoon marinade in refrigerator until needed.
2. Place pork in large resealable food storage bag ; pour remaining marinade over pork, seal bag, turn to coat and refrigerate 2 hours or up to 24 hours.
3. Spray grill pan with nonstick cooking spray ; heat over medium-high heat.
4. Remove pork from marinade, discard marinade ; cook pork 4 minutes on each side or until just slightly pink in center.
5. Place on plates ; top with reserved 1 tablespoon marinade.

Per serving

• 180 calories
• 5 g total fat
• 4 g carbs
• 3 g net carbs
• 1 g dietary fiber
• 26 g protein

BON APPÉTIT

Pork roast with Dijon tarragon glaze (Keto meat)

 

Makes 4 servings

• ¼ cup chicken or vegetable broth
• 2 tablespoons Dijon mustard
• 2 tablespoons lemon juice
• 1 teaspoon fresh tarragon
• 1½ to 2 pounds boneless pork loin roast, trimmed
• 1 teaspoon paprika
• ½ teaspoon salt
• ½ teaspoon black pepper

Slow cooker directions

1. For glaze, combine broth, mustard, lemon juice and tarragon in small bowl.
2. Sprinkle roast with paprika, salt and pepper.
3. Place roast in slow cooker ; spoon glaze evenly over roast.
4. Cover and cook on LOW 6 to 8 hours or on HIGH 3 to 4 hours.
5. Remove roast from slow cooker ; let stand 15 minutes before slicing.

Per serving

• 170 calories
• 6 g total fat
• 2 g carbs
• 1 g net carbs
• 1 g dietary fiber
• 25 g protein

BON APPÉTIT

Cheesy brocoli soup (Keto)

 

Makes 2 servings

• ½ teaspoon olive oil
• ¼ cup finely chopped onion
• 1 cup chicken broth
• 3 cups small brocoli florets
• ½ cup whipping cream
• Pinch of Cayenne pepper
• 2 ounces cubed cheddar cheese
• ¼ cup sour cream
• Pinch of salt

1. Heat oil in medium saucepan over medium-high heat ; add onion and cook 4 minutes or until translucent.
2. Add broth and bring to a boil ; ad brocoli and return to a boil.
3. Reduce heat to low, cover and simmer 5 minutes or until brocoli is tender.
4. Whisk in whipping cream and Cayenne pepper ; remove from heat and stir in cheese until melted.
5. Stir in sour cream and salt.

Per serving

• 400 calories
• 34 g total fat
• 12 g carbs
• 9 g net carbs
• 3 g dietary fiber
• 11 g protein

BON APPÉTIT

Asian fish stew (Keto)

 

Makes 6 servings

• 8 to 10 dried black Chinese mushrooms
• ¼ cup soya sauce
• 2 tablespoons Chinese rice wine
• 1 teaspoon chopped fresh ginger
• Black pepper
• 8 ounces medium shrimp, peeled and deveined
• 8 ounces halibut cubed
• 1 tablespoon vegetable oil
• 2 cloves garlic, chopped
• 2 cups diagonally sliced bok choy
• 1½ cups diagonally sliced nappa cabbage
• 1 cup brocoli florets
• 2 cups vegetable broth
• ½ cup bottled clam juice or water
• 2 green onions with tops, sliced

1. Place mushrooms in medium bowl, cover with warm water ; soak 20 to 40 minutes or until soft.
2. Cut off and discard stems ; cut caps into thin slices and set aside.
3. In a small bowl, whisk soya sauce, rice wine, ginger and pepper until well blended ; add shrimp and halibut and marinate at room temperature 10 minutes.
4. Meanwhile, heat oil in Dutch oven or large saucepan over medium-high heat ; add garlic, cook 3 to 5 minutes until softened.
5. Stir in bok choy, cabbage and brocoli.
6. Drain seafood, reserving marinade.
7. Pour prepared vegetable broth, clam juice and reserved marinade into Dutch oven ; bring to a boil over high heat.
8. Reduce heat to low and simmer 5 to 10 minutes until vegetables are crisp-tender ; add seafood and mushrooms and simmer 3 to 5 minutes until shrimp are opaque and fish flakes easily when tested with fork.

Per serving

• 160 calories
• 4 g total fat
• 12 g carbs
• 9 g net carbs
• 3 g dietary fiber
• 18 g protein

BON APPÉTIT

Poblano sausage frittata (Keto breakfast)

 

Makes 4 servings

• 4 eggs
• ¼ cup milk
• 1 package (12 ounces) bulk pork breakfast sausage
• 1 poblano pepper, seeded and chopped
• 1 cup shredded Cheddar cheese

1. Preheat broiler.
2. In a medium bowl, whisk eggs and milk untill well blended.
3. Heat 12-inch ovenproof skillet over medium-hogh heat ; add sausage, cook and stir 4 minutes or until no longer pink, stirring to break the meat.
4. Transfer sausage to paper towels with slotted spoon ; drain fat.
5. Add pepper to same skillet and cook 2 minutes or until crisp-tender ; return sausage to skillet.
6. Add egg mixture, stir until blended ; cover, cook over medium-low heat 10 minutes or until eggs are almost set.
7. Sprinkle cheese over frittata ; broil 2 minutes or until cheese is melted.
8. Cut into 4 wedges and serve immediately.

Per serving

• 423 calories
• 31 g total fat
• 4 g carbs 
• 3 g net carbs
• 1 g dietary fiber
• 27 g protein

BON APPÉTIT

Brocoli and ham frittata (Keto breakfast)

 

Makes 4 servings

• 3 eggs
• 3 egg whites
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1½ cups frozen brocoli florets, thawed
• 6 ounces smoked deli ham, cut into ½-inch cubes (1¼ cups)
• ½ cup jarred roasted red peppers, cut into thin strips
• 1 tablespoon butter
• ½ cup shredded sharp cheddar cheese

1. Preheat broiler.
2. In a large bowl, whisk eggs, egg whites, salt and black pepper until blended ; stir in brocoli, ham and roasted red peppers.
3. Melt butter in 10-inch ovenproof skillet over medium-low heat ; Pour egg mixture into skillet.
4. Cover ; cook 5 to 6 minutes or until eggs are set around edge. (Center will be wet).
5. Undercover ; sprinkle cheese over frittata, transfer skillet to broiler.
6. Broil 5 inches from heat 2 minutes or until center is set and cheese is melted ; let stand 5 minutes and cut into 4 wedges.

Per serving

• 211 calories
• 13 g total fat
• 5 g carbs
• 4 g net carbs
• 1 g dietary fiber
• 19 g protein

BON APPÉTIT

Spinach and ham quiche (Keto breakfast)

 

Makes 4 servings

• 3 eggs
• 1 cup whole milk
• ¼ teaspoon salt
• ¼ teaspoon nutmeg
• Pinch red pepper flakes
• 1 package (10 ounces) frozen chopped spinach, thawed and sqeezed dry
• 1 cup shredded mozzarella cheese
• ½ cup chopped deli ham
• ¼ cup chopped onion
• 1 clove garlic, minced
• Salsa (optional)

1. Preheat oven to 350F (180C) ; spray 8-inch square baking pan with nonstick cooking spray.
2. In a large bowl, whisk eggs, milk, salt, nutmeg and red pepper flakes until blended ; stir in spinach, cheese, ham, onion and garlic, mix well.
3. Pour into prepared baking pan ; bake about 40 minutes or until center is firm.
4. Cut into 4 squares and serve with salsa, if desired.

Per serving

• 220 calories
• 13 g total fat
• 8 g carbs
• 6 g net carbs
• 2 g dietary fiber
• 17 g protein

BON APPÉTIT

Pizza Pita

 

4 portions

• 80 ml pâte de tomate
• 10 ml huile d'olive
• 2 gousses d'ail finement hachées
• 15 ml basilic séché
• 4 pains pita de blé entier
• 2 petites poitrines de poulet, cuites et coupées en morceaux
• 2 poivrons en lanières
• 120 gr fromage râpé
• Sel et poivre.

1. Préchauffer le four à 350F (180C).
2. Dans un bol, mélanger la pâte de tomates, l'huile , l'ail et le basilic ; badigeonner les pitas.
3. Garnir de poulet, de poivrons et de fromage.
4. Cuire au centre du four de 5 à 10 minutes, jusqu'à ce que le fromage soit fondu.
5. Servir avec une salade verte.

Conseil pratique : Si vous souhaitez avoir de la pizza en tout temps sous la main, congelez-la avant la cuisson.

BON APPÉTIT

Tapioca à l'orange

 

8 portions de 125 ml

• 120 gr (¾ tasse) tapioca de grosseur moyenne
• 750 ml (3 tasses) lait
• 5 ml extrait de vanille
• 250 ml (1 tasse) jus d'orange 100% pur
• 15 ml sucre

1. Dans une casserole, à feu doux, cuire le tapioca, le lait, la vanille, le jus d'orange et le sucre pendant 10 à 15 minutes, jusqu'à épaississement.
2. Déguster froid ou tiède.

79 calories par portion.

BON APPÉTIT

Croustade aux pêches

10 portions

• 200 gr flocons d'avoine à cuisson longue
• ¼ tasse (60 ml) farine tout-usage
• ½ tasse amandes (125 ml) effilées ou d'autre noix, hachées
• 2 oeufs battus
• 2 c. à soupe (30 ml) margarine fondue
• 3 ou 4 pêches fraîches, en morceaux ou 3 tasses (750 ml) pêches en conserve, égouttées

1. Préchauffer le four à 350F (180C).
2. Dans un grand bol, mélanger les flocons d'avoine, la farine, les amandes et la cassonade ; incorporer les oeufs et la margarine.
3. Dans un plat à cuisson, étaler les pêches, puis bien répartir la préparation dessus.
4. Cuire au four pendant 30 minutes.

Variantes : Remplacer les pêches par des poires, des pommes, des petits fruits, de la rhubarbe, des nectarines, des cerises ou de l'ananas. Vous pouvez utiliser des fruits frais, surgelés ou en conserve.

BON APPÉTIT

Pulled pork with ginger-bourbon sauce

            

8 servings

• 1 medium onion, thinly sliced
• 2-kg boneless pork shoulder roast
• 355 ml-can ginger ale

Ginger-bourbon sauce

• 1 cup apple jelly
• 1 cup ketchup
• ½ cup apple-cider vinegar
• ½ cup bourbon
• 2 tablespoons Worcestershire sauce
• 2 teaspoons Tabasco sauce
• 1 teaspoon garlic powder
• ½ teaspoon ground ginger

1. Place onion slices in an even layer in slow cooker insert.
2. Trim skin and any excess fat from pork, lay over onion and pour in ginger ale ; cover and cook on low until meat is very tender, about 8 hours.
3. Remove pork to a large cutting board and onion to a large bowl ; discard liquid and using 2 forks, shred pork.
4. In a large saucepan, whisk the ingredients of the sauce then set over medium-high and bring to a boil, whisking occasionally, until apple jelly is dissolved and sauce is smooth, 6 to 8 minutes.
5. Add shredded pork and onion and stir until all meat is coated with sauce ; remove from heat.
6. Serve on toasted kaiser buns with coleslaw.

BON APPÉTIT