Double Cornish Fritters.

So delicious. The yoghurt reacts with the self-raising flour to make fritters that are golden crisp with a creamy centre. You could substitute ham or smoked chicken for the corned beef, but then the fritters would not be so Cornish.

Makes a dozen fritters of about 400 kJ each.

Ingredients

  • 200g lean corned beef, cut into half-inch (1.5cm) cubes
  • 1onion finely chopped
  • 1/2 cup creamed corn
  • 1/3 cup Greek yoghurt
  • 1Tbsp chopped parsley
  • 2 eggs
  • 1 cup self raising flour
  • 1 tsp chilli
  • Salt and pepper
  • Oil or butter
  1. Beat the eggs and blend in the yoghurt and creamed corn
  2. Add the remaining ingredients and mix together. The batter should be thick, and just pourable. If the batter is too stiff add a little more yoghurt; too runny, a little more flour
  3. Fry over medium heat in oil or butter.

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Posted in Beef, Breakfast, chilli, Corn, Cream, Eggs, entree, fritters, fusion, ham, oil | Tagged , , , , , , , , , , , | Leave a comment

Udon Goreng

A low sodium, low fat, fusion version of Mee Goreng (Bahmi Goreng). For a fuller sodium version include more kecap manis and use trasi (shrimp paste). Instead of fried egg noodles, I substituted udon. This recipe made two very generous serves of about 1,600 kJ. By leaving out the meat it is a good vegetarian meal with plenty of delicious taste and texture.

  • 100g lean pork eye fillet, thinly sliced. (Or chicken, or prawns)
  • 1 tsp crushed garlic
  • 1 tsp grated ginger
  • 1 tsp chilli sambal
  • 1tsp kecap manis
  • 1tsp ground coriander
  • 1/2 tsp ground cumin
  • 1/2 tsp sesame oil
  • 1 tsp lime juice
  • 1 red chilli seeded and sliced into slivers
  • A few grinds of black pepper

Combine all the above ingredients in a bowl or container, mix and leave to marinate a while

Julienne or chop assorted vegetables such as

  • Carrots
  • Bok choy
  • Celery
  • Broccoli
  • Cauliflower
  • Red onion

-which is what I used. total weight about 900g. There are lots of other options.

You also need

  • 2 Tbsp rice bran oil
  • 400g Udon noodles
  • 1/2 cup water
  1. Heat the oil in a wok or large fry pan
  2. Fry the marinated meat until browned
  3. Add the vegetables and stir fry a few minutes
  4. Add the water and noodles and stir fry more until the water has mostly evaporated and the noodles are coated with sauce and heated through.

Serve garnished with fried shallots and extra kecap manis for those who can have more sodium.

Posted in asian, chicken, chilli, Con-fusion cooking, fusion, Healthy Diet, Indonesian, Indonesian fusion, Pork, prawns, spices, vegetables | Tagged , , , , , , , , , , , , , , , , , , | Leave a comment

Low Sodium Chilli Pork Chow Mein

Keeping it simple.

This recipe has come so much closer to the authentic Chinese takeaway I enjoyed as a youngster in NZ than anything I’ve tried before. Another example, perhaps, of “less is more”.

I found a small 220g pork eye fillet in Aldi for only three dollars and thought it probably cost more than that to cryovac it.

I also thought it was too small for medallions, but perfect for chow mein. It was. No tenderising required.



Ingredients

  • 220 g lean pork eye fillet, sliced
    1/3 cup Stones Green Ginger Wine
    1 heaped tsp cornflour or arrowroot.
    1cube low sodium chicken or vegetable stock
    1/2 Tbsp Oyster sauce
    1 tsp Worcestershire sauce
    1 fresh chilli, seeded and sliced to slivers
    A smidgeon of dark soy sauce
    1tsp grated ginger
    1tsp crushed garlic
    Freshly ground black pepper
    Vegetables sliced to stir-fry sized pieces; in this case I had celery, cauliflower, capsicum and red onion on hand. Enough for two generous serves, or one generous serve and enough leftovers for toasted chow mein sandwiches for tomorrow’s lunch.
    1Tbsp peanut oil
    1cup water
    1/2 pack (75g) fried chow mein noodles ready to use – or prepared according to pack instructions.

Method

Combine all ingredients excluding vegetables, oil, water and noodles in a bowl or container, mix well, cover and leave to marinate.
Heat the oil in a wok or large pan
Add the meat wine and sauce mixture and fry until the liquid is evaporated cand the meat is beginning to brown
Add the vegetables and continue to stir fry for a couple of minutes
Add the water and stir on a few minutes more until the sauce has thickened and the vegetables cooked.
stir in the noodles, and serve, or if you prefer, put the noodles in a bowl and serve the stir fry on top. Some like one way, some another.



Posted in chilli, Chinese, fusion, Healthy Diet, oil, Pasta, Pork, spices, Traditional, vegetables | Tagged , , , , , , , , , , , | 1 Comment

Toasted Sriracha Chicken Thigh

Cooking for one means I am looking for quick and easy ways to prepare meals that are enjoyable, healthy, and not boring. Boneless, skinless chicken thighs are my go-to poultry choice because In my opinion they have the best flavour. Skinned, they have minimal fat, and they cook quickly and easily without losing their juicy succulence.

I have adapted the en papillote method usually used for cooking fish to use with chicken in a toasted sandwich maker. No need for lots of oil or fat, or indeed any, if you choose, and cleaning up is simply a matter of discarding the baking paper and wiping the sandwich maker with a paper towel. One thigh is enough for me, but I freeze them in pairs, and cook two at a time, because I love cold chicken thighs sliced with salad or in a sandwich. So a second meal is already half prepared for the next day.

Ingredients

• two boneless, skinless chicken thigh fillets

• Salt and cracked black pepper to taste

• Sriracha sauce to taste

• A squeeze of lemon or lime juice.

• A dash of soy sauce

• 1/2 tsp minced or finely chopped garlic

• A few drops or a quick spray of olive oil

Method

  1. In a bowl or container combine the sauces, juice and garlic
  2. Toss in the chicken thighs to coat
  3. Cover and leave to marinate in the refrigerator for a few hours
  4. Heat the sandwich press
  5. Lightly oil a sheet of baking paper (or don’t), and put it on the sandwich press
  6. place the chicken pieces on it
  7. Add seasoning, and then either lightly wrap the chicken or just fold the paper over it.
  8. Lower the lid and cook for 6 to 8 minutes until the chicken is cooked
  9. Stand for a few minutes before serving. Refrigerate leftovers.

Serve in a bun as a burger, in a wrap, or with salad, pasta or rice, or steamed vegetables.

Served here with my Tomato and Corn Salsa

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Posted in chicken, chilli, Con-fusion cooking, fish, fusion, Healthy Diet, Leftovers, Salad, sandwich, sauce | Tagged , , , , , , , , , , | Leave a comment

Alan’s Tomato and Corn Salsa Mk. 1, 2 & 3

Three different flavours, depending on your taste, and what it is to accompany.

1. 1 red onion, chopped.

3. salt and pepper

4. 1 Tbsp lime juice

5. A smidgeon of crushed garlic

6. 2 red or green jalapeño chillies, seeded and finely chopped.

7. 1/2 red or green capsicum (bell pepper) sliced thinly.

8. 2 medium tomatoes, chopped.

9. 25g (2 or 3 pieces) of sun dried tomato sliced into slivers

10. 1/2 Tbsp olive oil, or oil from the sun dried tomato jar

12. 1/2 cup corn kernels.

13. A small bunch of chopped (1; fresh basil), (2; parsley ) or (3; coriander).

Combine all ingredients, cover and leave to marinate in the refrigerator at least an hour.

The total energy content of this recipe is less than 1500 kJ.

That is two serves of only 750.

Posted in accompaniment, Con-fusion cooking, Corn, fusion, Healthy Diet, salsa | Tagged , , , , , , , , , , , , , , | 1 Comment

Red Salad

Who would have thought that pickled red cabbage and iceberg lettuce would make a good combination?

They do.

I made this red salad to have with a boneless skinless chicken thigh that I salted and peppered then grilled between two sheets of baking paper in my sandwich press.

This was just cleaning out the cupboard, the last of a lettuce, a quarter of a jar of red cabbage (with apple pieces) and the remainder of some canned baby beets, with a light dressing of balsamic vinegar and olive oil. Afterwards I realised it needed some red onion. Next time. All the same, it was a pleasant meal of about 1600 kJ including the chicken and a second helping of salad.

I don’t need to write the recipe down do I?

The sandwich press is a really useful kitchen appliance. Apart from making toasted sandwiches really well it is excellent for hash browns, pancakes, fried foods such as eggs or burger patties fish cakes and boneless chicken pieces. You could use it for steak. If I’m using it for meat I use baking paper to make cleaning up easy.

Here is a hearty 1700 kJ breakfast to set me up for a day of swimming and cycling.

Posted in chicken, fusion, Healthy Diet, Leftovers, Pickle, Salad, sandwich, Side dish, Vegetarian | Tagged , , , , , , , , | Leave a comment

Chicken & Vegetables in Sweet Chilli Sambal

Being on this healthy eating kick, I eschew sweet biscuits, cakes and confectionery, even chocolate! But I still get a craving for something sweet now and then. There’s too much sugar in commercial sweet chilli sauce (I read the labels now) so I decided to make my own.

I also need to keep the sodium down. I have found low sodium stock that suits my needs. This recipe uses trasi (shrimp paste) that is high in salt, so I am using considerably less than I used to. I can’t leave it out. It is still an essential ingredient in this sort of South East Asian Fusion cooking.

Appraising the contents of the cupboards, fridge and freezer I found enough to get on with. I would usually use broccoli, cauli, celery, bok choy, that sort of combination, but this worked for me.

I had 300g of cooked skinless chicken breast in the fridge that I decided to use, but you can substitute raw breast or my favourite, skinless boneless thigh, cut into pieces. If so cook the chicken before adding the vegetables.

The main thing about a stir fry is to cook the vegetables in order so that they are all cooked just right. I am pressed for room in my little caravan, and besides, I’m lazy, so I cut the veges to the size I calculate they will all cook to perfection in the same time. Then I just throw them all into the hot wok at once. Thus I can prepare them all into one bowl in advance..

This dish can be made vegan by leaving out the chicken, and using vegetable stock.

By my calculation it makes 3 serves of around 1600 kJ, not including rice.

Ingredients

(ingredients & amounts subject to variation according to whim)

  • 1 red onion, sliced
  • 1/2 cauliflower, sliced
  • 8 Brussels sprouts, quartered
  • 1/2 red capsicum cut into chunks
  • 2 carrots sliced into sticks
  • 1/2 cup frozen peas
  • (Include or substitute celery, etc if you like)
  • 1 or 2 Tbsp sambal oelek
  • 1 tsp crushed garlic
  • 1 tsp minced ginger
  • 1 tsp ground coriander
  • 1/2 tsp ground cumin
  • 1/2 tsp whole cumin seeds
  • 1/2 Tbsp tomato paste
  • 3 tsp raw sugar
  • 1 cup (low sodium) chicken stock
  • 1 tsp lime juice
  • 1 tsp shrimp paste
  • 2 Tbsp peanut oil.

Method

  1. Cut the vegetables to size
  2. Mix the lime juice, stock, sugar, sambal garlic, ginger, and tomato paste and mix to a smooth consistency ensuring the sugar is dissolved
  3. Heat the oil in the wok and fry the trasi for about 30 seconds
  4. Add the cumin and coriander, and fry a few seconds more
  5. (If using raw chicken toss it in next and cook for two or three minutes more)
  6. Add the vegetables and stir fry for a few minutes until they are nearly done
  7. Add the cooked chicken next
  8. Add the sauce and toss the vegetables and chicken, until they are well coated, the sauce is heated through, and the vegetables are done.

Posted in chicken, chilli, Con-fusion cooking, fusion, Healthy Diet, Indonesian fusion, spices, Sweet & Sour, vegetables, Vegetarian | Tagged , , , , , , , , , , , , , , , , , , , , , , | Leave a comment