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

Jambalaya

 

                    The spicy tomato flavour and aroma of this one-pot rice dish make it really appealing. Tender chunks of dish, juicy shrimp and plenty vegetables all combine to make a well-balanced, complete meal.

4 servings (378 calories per serving)

• ¼ cup olive oil
• 1 large red onion, finely chopped
• 2 garlic cloves, finely chopped
• ½ head of celery, finely diced and leaves reserved for garnish
• 1 red pepper, deseeded and chopped
• ½ teaspoon chili powder
• 1 teaspoon ground cumin
• 1¼ cups long-grain rice
• 2 x 398ml cans chopped tomatoes
• 1 tablespoon chopped resh thyme or 1 teaspoon dried thyme
• 300 grams skinned firm white fish fillet, cut into four pieces
• 8 peeled raw shrimp
• 2 tablespoons chopped fresh flat-leaf parsley
• 4 lemon wedges

1. Put the oil in a large, deep frying pan and heat gently.
2. Add the onion, garlic, celery, red pepper, chili and cumin.
3. Cook, stirring often, for 10-12 minutes until softened.
4. Add the rice and cook, stirring, 2 minutes.
5. Drain the tomatoes in a sieve over a heatproof measuring cup or bowl, then set aside.
6. Add the tomatoes to the rice, sprinkle the thyme over the top, stir well and reduce the heat a little.
7. Make up the tomato juice to 4 cups with boiling water, pour into the pan and stir well.
8. Bring to a boil, then reduce the heat, cover the pan with a lid slightly ajar, and simmer gently for 10 minutes.
9. Season the rice to taste, then place the pieces of fish on top, continue cooking, partly covered as before, for 5 minutes.
10. Then add the shrimp, partly cover the pan again and cook for a further 5 minutes or until the shrimp have turned pink, the fish pieces are cooked and the rice is tender.
11. The dish should be moist, not dry.
12. Remove from the heat, cover tightly and leave 5 minutes.
13. Scatter celery leaves  and parsley over the top and serve with lemon wedges.

BON APPÉÉÉÉÉÉTIT

Shrimp and Spinah Biryani

 

                    A fragrantly spiced pilaf-style dish that doesn't take much more effort than ordering takeout, yet is much healthier as it is lower in fat. Serve with refreshing raita to complete the meal.

Serves 4

• 398 ml can chopped tomatoes
• 30 ml canola oil
• 1 large onion, halved and thinly sliced
• 1 red chili pepper, deseeded and thinly sliced
• 15 gr fresh ginger, peeled and finely chopped
• 15 ml ground cumin
• 15 ml ground coriander 
• 5 ml ground tumeric
• 2 ml ground nutmeg
• 250 ml basmati rice, rinsed
• Pinch of sugar
• 1.5 liter baby spinach leaves, roughly torn
• 250 gr peeled raw shrimp, thawed if frozen

1. Drain the tomatoes in a sieve over a heatproof measuring cup, then set aside ; bring a kettle of water to a boil.
2. Heat the oil in a large flameproof casserole dish over a medium heat ; add the onion, chili and ginger and stir for 3 minutes.
3. Stir in the cumin, coriander, tumeric and nutmeg and continue stirring until the onion is softened.
4. Add the rice and drained tomatoes to the casserole dish and stir to mix ith the spices ; add enough boiling water to the reserved tomato juice to make up to 500 ml.
5. Stir this liquid into the rice with the sugar and pinch of salt, then bring to a boil.
6. Reduce the heat to low, cover tightly and leave the rice to cook without lifting the lid for 10-12 minutes until all the liquid has been absorbed, the rice grains are tender and tiny holes appear on the surface.
7. Stir in the spinach, as much as you can at a time, adding more as each addition wilts ; when all the spinach has been added, lay the shrimp on top, re-cover the casserole dish and turn down the heat to very low.
8. Cook for 2 minutes, then turn off the heat and leave to stand for 1 minute, without lifting the lid, by which time the spinach will have wilted further and the shrimp will have cooked through.
9. Gently fork together to combine the rice, spinach and shrimp ; serve immediately.

Each serving : 20 g protein, 11.5 g fat, 47 g carbohydrate, 5.5 g fibre, 260 Calories.

BON APPÉTIT

Seafood Paella

 

                    An ideal dish for entertaining, this colourful and exotic dish is made with a mixture of white fish and seafood, plus red pepper, asparagus, tomatoes and artichokes. Serve with a green salad.

Serves 4

• 1 liter homemade fish or chicken stock
• 500 ml water
• 1 small onion, halved
• Large pinch of saffron threads
• 60 ml olive oil
• 2 large garlic cloves, minced
• 1 red pepper, deseeded and chopped
• 625 ml paella or risotto rice
• 160 ml dry white wine
• 350 gr firm white fish, skinned and cut into chunks
• 250 gr peeled raw shrimp, thawed if frozen
• 125 gr squid, cleaned and sliced
• 150 gr asparagus, trimmed and sliced
• 2 large tomatoes, peeled, desseded and chopped
• 12 pitted olives, sliced
• 30 ml chopped fresh parsley
• 15 ml lemon juice
• 398 ml can artichoke hearts, drained, rinsed and halved
• 8 small lemon wedges
• 30 ml chopped fresh parsley, extra

1. Pour the stock and water in a very large pot with the onion and saffron.
2. Bring to a boil, then cover and reduce the heat ; simmer gently for 10 minutes, then strain into a large jug.
3. Heat the oil in a paella pan and add the garlic and red pepper, cook gently for 2-3 minutes, then add the rice ; cook for 5 minutes, stirring often, until the rice looks transparent.
4. Add the wine, stir, then allow it to bubble up and evaporate ; ladle about one-third of the reserved stock into the rice.
5. When it has all been absorbed, add a further third, then cook gently until it has been absorbed.
6. Add the remaining ingredients (except the lemon wedges and extra chopped parsley) to the pan, along with the rest of the stock.
7. Cook gently, stirring occasionally, for about 10 minutes until all the seafood is cooked and the rice and vegetables are tender, adding eztra stock or hot water, if needed.
8. Season to taste ; garnish with lemon wedges and extra chopped parsley.

Each serving : 44 g protein, 3 g fat, 38 g carbohydrate, 4.5 g fibre, 397 Calories.

BON APPÉTIT

Smoked Cod Kedgeree

 

                    A subtly spiced rice dish, this is based on a classic kedgeree recipe but with extra vegetables to add vitamins. Serve with a side salad.

Serves 4

• 275 gr smoked cod fillet
• 1 bay leaf
• 500 ml diluted salt-reduced or homemade vegetable stock, hot
• 15 ml canola oil
• 2 shallots, finely chopped
• 2 ml ground cumin
• 2 ml ground coriander
• 5 ml mild curry powder
• 375 ml basmati rice, rinsed
• Small trip of lemon zest and 15 ml lemon juice
• 250 ml frozen peas
• 4 tomatoes, peeled and chopped
• 30 ml snipped fresh chives
• 2 hard-boiled eggs and quatered

1. Put the smoked cod in a deep frying pan ; add the bay leaf, then pour over the stock.
2. Heat to simmering point, then reduce the heat, half-cover the pan with a lid and poach for 6-8 minutes until the flesh flakes easily when tested with the tip of a knife.
3. Lift the fish out of the cooking liquid and set aside ; make up the volume of the cooking liquid to 500 ml with water and reserve with the bay leaf.
4. Rinse out the pan, then add the oil and heat over  a medium heat for a few seconds ; add the shallots and cook for 4-5 minutes until softened, then stir in the spices, followed by the rice.
5. Stir for a few seconds to coat with the oil and spices, the add the reserved cooking liquid and bay leaf and the strip of lemon zest ; bring to a boil.
6. Reduce the heat to a gentle simmer, cover and cook for 10 minutes ; add the peas, cover again and cook for a further 5 minutes or until the rice is tender and nearly all the stock has been absorbed.
7. Meanwhile, flake the fish, removing any skin and bones ; reduce the heat under the pan to very low, then gently stir the fish into the rice together with the tomatoes, lemon juice and chives.
8. Season to taste, bearing in mind that smoked cod is quite salty, then transfer the kedgeree to a warm serving dish and garnish with the egg quarters.

Each serving : 25g protein, 9 g fat, 29 g carbohydrate, 5 g fibre, 310 Calories.

BON APPÉTIT 

Spicy Rice with Chickpeas (Vegetarian)

 

                    This lightly curried rice dish makes a simple yet satisfying vegetarian meal, with the chickpeas providing valuable protein. Serve with a mango chutney and a fresh, green, baby spinach leaf salad.

Serves 4

• 15 ml canola oil
• 1 onion, sliced
• 60 ml medium curry paste
• 250 ml basmati rice, rinsed
• 500 ml water
• 1 sweet potato, peeled and cut into small chunks
• 4 tomatoes, chopped
• 60 ml sultanas
• 398 ml can chickpeas, drained and rinsed
• 60 ml chopped cilantro
• 80 ml unsalted cashew nuts, roughly chopped

1. Heat the oil in a large pot and fry the onion over a medium heat for about 8 minutes, stirring until pale golden ; add the curry paste and stir-fry for about 1 minute.
2. Stir in the rice, then add the water, sweet potato, tomatoes and sultanas ; bring to a boil, reduce the heat to a simmer.
3. Cover the pan and leave on a low heat for 20-25 minutes, stirring occasionally, until the rice is just tender and the water has been absorbed ; add a little more water if the mixture becomes too dry before the rice is cooked.
4. Stir in the chicpeas and gently heat through ; stir in the cilantro, season to taste and scatter the cashew nuts before serving.

Each serving : 12 g protein, 17.5 g fat, 42 g carbohydrate, 11 g fibre, 394 Calories.

BON APPÉTIT