Healthy Recipies

 A lot of men look at dinner as a chore, like doing laundry. But take it for what it really is: an opportunity to stoke your fat burners, awaken your senses, even feed your soul. Why settle for lacklustre takeaways when you can cook one of 50 amazing meals in less time than it takes to have a pizza delivered? These dishes are protein powerhouses, fuelled by everything from bacon to beans, so they’re primed to beef up your metabolism. But don’t read them as formal recipes. Think of them as road maps that can steer you in delicious directions. Take charge of the dinner hour - the best time of the day, if you work it right.

1 CHICKEN BRAISED IN SOY SAUCE AND LEMON

Brown bone-in chicken pieces in a few tablespoons of olive oil. Remove them and stir in some chopped garlic. Add the minced zest of a lemon, a pinch of cayenne, 2 tablespoons soy sauce, 1 teaspoon sugar and 1/ 3 cup water; stir. Add the chicken, cover and simmer. Turn the pieces once; the dish will be done in about 15 minutes. Add lemon juice and more soy sauce to taste.

2 GRILLED CHICKEN WITH PESTO SAUCE

To make the pesto, puree 2 cups fresh basil, 1 garlic clove, a pinch of salt, 2 tablespoons pine nuts, ½ cup grated Parmesan and ½ cup olive oil in a blender or food processor. Season 500g chicken cutlets with salt and pepper. Cook them, turning once, about eight minutes total. Paint with pesto and serve.

3 CHICKEN KEBABS WITH SPICY PEANUT SAUCE

Cut boneless chicken thighs into chunks. Shake on salt and pepper. Thread onto skewers and grill for about 12 minutes. For the sauce, combine the minced zest and juice of a lime, 1 tablespoon each peanut oil and soy sauce, 2 tablespoons each minced garlic, chopped coriander and peanut butter, a pinch of cayenne and 1 chopped onion.

4 CHICKEN WITH CITRUS SAUCE

For the sauce, warm the zest and juice of a lemon, plus the sections of another lemon, an orange and a grapefruit, in a pan. Add ¼ cup olive oil, 1 teaspoon fresh thyme leaves, ½ teaspoon minced garlic, a small minced onion, salt and pepper. Rub boneless chicken pieces with olive oil and sprinkle them with salt and pepper. Grill. Serve with the citrus sauce.

5 LAMB BURGER WITH SMOKED MOZZARELLA

Cut 100g smoked mozzarella into four pieces. Divide 500g of ground lamb and form into patties around each one. Add salt and pepper. Cook until the outsides feel very firm, about three or four minutes a side. Serve on toasted rolls with whatever fixings you like.

6 CHICKEN TIKKA WITH YOGHURT SAUCE

Cut boneless chicken into two-centimetre chunks. Combine with ¼ cup yoghurt, ¼ cup ground cashews and a teaspoon each ground cardamom, ground coriander, minced ginger and minced garlic. Remove from the marinade, and cook until it’s brown and cooked through. To make the sauce, mix 1 cup yoghurt with 1 teaspoon minced garlic and some lemon juice, salt and pepper. Serve with the chicken.

7 GRILLED CHICKEN BREASTS WITH CORIANDER AND LIME

Combine 3 tablespoons peanut oil, 2 tablespoons chopped coriander leaves, 1 tablespoon freshly squeezed lime juice, 1 tablespoon chopped shallot, ¼ teaspoon cayenne and some salt and pepper. Spread half in a pan and add the chicken; sprinkle with salt, pepper and the remaining mixture. Grill until cooked through. Garnish with chopped coriander and lime wedges.

8 BRAAIED CHICKEN WITH WASABI SAUCE

Combine minced garlic, ½ cup rice vinegar, 2 tablespoons mirin (a sweet Japanese rice wine), 2 tablespoons soy sauce, 1 tablespoon minced fresh ginger, 1 teaspoon wasabi powder and salt and pepper. Brush chicken with oil and braai. Warm the wasabi mixture and pour it on the chicken; garnish with chopped spring onions and coriander.

9 HERB-ROASTED CHICKEN CUTLETS

Heat the oven to 160°C. Mix 1 tablespoon minced fresh tarragon, ¼ cup chopped fresh dill, ½ cup chopped fresh parsley and some salt and pepper. Place chicken in a baking dish with olive oil, the herb mixture and 1 cup chicken stock. Roast about 15 minutes. Serve with the sauce.

10 SAUTÉED CHICKEN WITH WARM SPICES

Heat 4 tablespoons peanut oil in a large skillet. Shake salt and pepper on chicken cutlets, then dredge them in flour with ½ teaspoon cayenne. Sauté the chicken, turning once, for about six minutes total. Remove from pan. Cook ½ cup minced onion until soft. Add 1 tablespoon minced fresh ginger, 1/ 8 teaspoon nutmeg, 1 teaspoon paprika, ¼ teaspoon ground cinnamon and 1 cup chicken stock; cook until reduced. Add chopped coriander leaves and lime juice. Spoon the sauce over the chicken.

11 CHICKEN CAESAR SALAD

Cook chicken cutlets. Rub a salad bowl with garlic. Beat 2 pasteurised eggs with a fork; add 2 tablespoons lemon juice and 6 tablespoons olive oil. Stir in 2 tablespoons minced anchovies, a dash of Worcestershire, and some salt and pepper. Toss with romaine lettuce, and top with chicken and freshly grated Parmesan.

12 MEDITERRANEANSTYLE SEAFOOD SALAD

Cut 200g of any firm white fish into 1.5cm chunks and drop them into boiling, salted water. After 30 seconds, add 230g each scallops and peeled raw shrimp. Cover, remove from heat and let it sit for 10 minutes, and drain. Toss the seafood with ½ cup minced fresh parsley, 1 tablespoon capers, 1 minced shallot, salt, pepper and ¼ cup olive oil. Add lemon juice to taste and adjust the seasoning.

13 BRAAIED COD WITH BASIL DIPPING SAUCE

To make the sauce, combine 2 tablespoons water, 1 teaspoon minced garlic, 2 tablespoons soy sauce, 2 tablespoons rice vinegar, 1 tablespoon sugar, 1 Thai chilli (seeded and thinly sliced), and ½ cup sliced fresh basil. Season 500g cod with salt and pepper. Cook, turning once. The fish will be done in eight to 12 minutes, depending on thickness. Serve with the sauce.

14 STIR-FRIED SHRIMP WITH CASHEWS

Combine 700g peeled raw shrimp, ½ teaspoon sugar, 1 tablespoon soy sauce, 1 sliced garlic clove, and 1 teaspoon each salt and sesame oil. Chop 500g bok choy (Chinese cabbage), separating stems from leaves. Heat some peanut oil and cook the shrimp mixture for about two minutes; remove. Add 1 tablespoon minced ginger, ½ cup cashews and the bok choy stems. Cook until brown. Add the greens and 1 cup water or sake. Cook until most of the liquid evaporates. Return the shrimp to the pan and add ¼ cup minced scallions, 1 teaspoon sugar and 1 tablespoon soy sauce. Cook for one minute and serve.

15 SHRIMP WITH OLIVE OIL AND LOTS OF GARLIC

Warm 1/ 3 cup olive oil over low heat. Add 3 or 4 cloves sliced garlic and cook until golden. Raise the heat and add 700g peeled raw shrimp. Season with salt and pepper, 1 teaspoon ground cumin and 1½ teaspoons hot paprika. Stir, turning shrimp once or twice, until pink, about five to 10 minutes. Garnish with fresh parsley.

16 KUNG PAO SHRIMP

Combine 1 tablespoon dry sherry, ½ teaspoon cornflour and 700g peeled raw shrimp. Heat 2 tablespoons canola oil and cook a few dried chilli peppers until slightly blackened. Mince 2 cloves garlic and add to the shrimp mixture along with 1 teaspoon minced ginger. Cook about three minutes. Reduce the heat. Add 1 teaspoon sugar and 3 tablespoons soy sauce. Cook five minutes. Remove from the heat, stir in 1 teaspoon sesame oil and a chopped spring onion, and garnish with roasted, chopped peanuts.

17 BRAAIED SHRIMP SALAD WITH CHILLI AND BASIL

Grill raw shrimp until firm. Toss 4 cups salad greens with 1 cup torn Thai basil leaves, ¼ cup minced red onion and 1 diced cucumber. Whisk together the juice of 2 limes, 1 tablespoon fish sauce, 1/ 8 teaspoon red-pepper flakes, ½ teaspoon sugar and 1 tablespoon water. Toss with greens and vegetables. Lay shrimp on top and serve.

18 OVEN-FRIED FISH FILLETS

Preheat the oven to 230°C. Soak fish fillets in 1½ cups milk, then drain and dredge in bread crumbs seasoned with salt and pepper. Put 2 tablespoons oil in the bottom of a baking pan. Add the fillets and drizzle with a little oil. Bake eight to 15 minutes until done. Serve with lemon wedges.

19 CLUB SALAD

Cook 6 slices of bacon and 2 boneless chicken breasts; dice. Chop ½ red onion, a tomato, an avocado and a hardboiled egg. Top a bowl of lettuce with the meat, vegetables, egg and ½ cup of crumbled blue cheese. Whisk together 2/3 cup olive oil, 1/3 cup sherry vinegar, a diced shallot, salt, pepper and 1 teaspoon Dijon mustard. Dress, toss and serve.

20 PAN-COOKED SALMON WITH MISO CARROT SAUCE

For the sauce, combine ¼ cup peanut oil, ¼ cup rice vinegar, 3 tablespoons mild/sweet miso, 1 tablespoon dark sesame oil, 2 carrots and 2.5cm fresh peeled ginger in a food processor. Process until chunky-smooth. Add salt and pepper. Heat 2 tablespoons oil in a pan. Sprinkle 500g salmon with salt and pepper. Cook for four minutes, turn and cook until done. Serve with the sauce.

21 RED SNAPPER MEUNIÈRE

Heat olive oil. Sprinkle fish fillets with salt and pepper; dredge in flour. Cook until they brown, about three minutes; turn. Cook second side two to four minutes, until firm to the touch. Drizzle with lemon juice, olive oil and minced parsley.

22 BRAAIED SWORDFISH WITH FRUIT SALSA

For the salsa, mix one-centimetre chunks papaya, mango, pineapple, and/or watermelon with ½ cup each diced pepper (any colour) and red onion, 2 tablespoons minced chillies, ¼ cup chopped coriander, 1 tablespoon olive oil, 3 tablespoons lime juice and some salt. Sprinkle swordfish with salt and pepper. Grill for five minutes, turn and cook until done. Serve with salsa and lime wedges.

23 SQUID WITH CHILLIES AND GREENS

Separate tentacles from bodies of 700g squid. Slice bodies into rings and cut tentacles in half. Strip leaves from mustard or dandelion greens and chop enough to fill 2 or 3 cups. Heat 3 tablespoons oil. Cook 1 chopped jalapeño and 1 tablespoon chopped garlic for 15 seconds. Add greens and cook until wilted, about two minutes. Add squid and a pinch of salt; cook until opaque. Serve with rice.

24 POACHED MONKFISH

Melt 3 tablespoons butter in a saucepan. Add 2 diced carrots, 2 diced onions, 2 diced celery stalks, 1 minced garlic clove, salt and pepper. Cook until vegetables wilt, about eight minutes. Place two 170g monkfish fillets atop the vegetables, and add 2 cups of any stock. Bring to a boil, cover and remove from heat. Let it sit about 10 min-utes before serving.

25 VIETNAMESE-STYLE STEAK

In a food processor, combine 1 tablespoon fish sauce, 1 teaspoon pepper, 1 teaspoon sugar, 1 small, seeded Thai chilli, 2 tablespoons lime juice, 2 cloves garlic, 2 chopped shallots, ½ cup chopped mint or Thai basil, ½ cup chopped coriander and salt. Pulse until finely chopped. Grill steak, and serve it sliced on greens with the sauce.

26 GARLICKY SHRIMP FAJITAS WITH GUACAMOLE

Cook 2 cloves minced garlic in oil until fragrant. Add 500g peeled shrimp; sprinkle with salt and pepper and cook until no longer pink, about three minutes. Mash an avocado with 2 tablespoons minced shallot or onion, 1 teaspoon garlic, 1 teaspoon diced chilli, a squeeze of lemon juice, salt and pepper. Serve the shrimp and guacamole with heated flour tortillas.

27 BRAAIED BEEF SALAD WITH MINT

Cook 500g beef tenderloin to medium rare, about 10 minutes. Toss 4 cups lettuce with 1 cup torn mint leaves, ¼ cup minced red onion and 1 diced cucumber. Whisk together the juice of 2 limes, 1 tablespoon soy sauce, 1/ 8 teaspoon cayenne and 1 tablespoon water. Slice beef thinly; add juices to the dressing. Serve beef over salad; drizzle with dressing.

28 STIR-FRIED SPICY BEEF

Slice 500g flank steak thinly across the grain into bite-sized pieces. Chop ½ cup basil; mix with beef. Cook 1½ tablespoons minced garlic in 1 tablespoon peanut oil until slightly brown. Add beef-basil mixture and ¼ tablespoon red-pepper flakes and cook for two minutes. Add 1 tablespoon soy sauce and the juice of ½ lime. Serve.

29 SAUTÉED CALF’S LIVER

Calf’s liver is the poor man’s foie gras, except it’s actually good for you, so eat up. Cut 500g calf’s liver into two-centimetre-thick slices. Heat 2 tablespoons butter. Sprinkle liver with salt and pepper and dredge in flour. Cook for two minutes or so, turn, and cook until done. Serve with parsley and lemon.

30 TERIYAKI WINGS

Mix 1/ 3 cup soy sauce, 1/ 3 cup sake or sweet white wine, 1/ 3 cup mirin and 2 tablespoons sugar in a pan. Boil until thickened. Cook chicken wings until cooked through, basting with the mix and turning every two or three minutes. Serve.

31 GRILLED CHICKEN, SAUSAGE AND VEGETABLE SKEWERS

Cut boneless chicken and your favourite sausage into 2.5cm chunks. Cut an aubergine into 2.5cm cubes and two peppers into five-centimetre pieces. Slice a lemon into eighths. Thread everything onto skewers, alternating ingredients, and sprinkle with salt and pepper. Braai 10 to 15 minutes. Squeeze the hot lemon over all.

32 PAN-ROASTED SWORDFISH WITH PEA PUREE

Preheat the oven to 260°C. On the stovetop, boil 2 cups peas until tender. Puree peas with 1 tablespoon minced ginger. Add water or cream until the mixture is the consistency of yoghurt. Heat 2 tablespoons olive oil in an ovenproof skillet. Add swordfish steaks, salt and pepper. Cook until browned, three to five minutes; turn. Cook in the oven for five to 10 minutes. Reheat pea mixture with 2 tablespoons butter and serve with the fish.

33 EDAMAME WITH GROUND PORK

In 2 tablespoons olive oil, cook 220g ground pork until brown and crisp. Remove pork from the pan and pour off all but 2 tablespoons fat. Cook a chopped onion and 1 tablespoon minced garlic until soft, about three minutes. Add 1 teaspoon ground cumin and 1½ cups chopped tomatoes, and cook 10 minutes. Stir in 2 cups shelled edamame (soybeans in the pod) and cook until tender (about eight minutes). Return pork to the pan, season with salt and pepper, and garnish with coriander.

34 SAUTÉED PORK MEDALLIONS WITH LEMON AND PARSLEY

Cut 500g pork tenderloin into one-centimetre slices and 500g to 0.5cm thickness. Heat ¼ cup olive oil in a pan. Dredge medallions in flour seasoned with salt and pepper. Cook, turning once, a total of five minutes or less. Remove. Pour off fat, add ½ cup dry white wine and cook until wine is almost evaporated. Add lemon juice and some capers. Spoon sauce over the meat. Serve with parsley and lemon wedges.

35 THAI-STYLE STIR FRIED PORK

Cut 500g pork shoulder into bite-sized pieces. Cook in 1 tablespoon peanut oil until no longer pink, about three minutes. Remove. Cook 1½ tablespoons minced garlic for 10 seconds. Add 500g chopped spinach and cook until just wilted. Add the pork, 2 tablespoons Thai fish sauce and the juice of ½ lime. Stir and serve.

36 GRILLED LAMB CHOPS WITH SWISS CHARD

Sprinkle two lamb chops with salt and pepper. Grill, turning once, less than 10 minutes total. Chop 500g Swiss chard, separating stems from leaves. Heat 2 tablespoons olive oil in a small pot, stir in stems and cook until softened. Add leaves, cover and steam for a few minutes. Add salt and pepper. Serve lamb with a mound of greens and some lemon wedges.

37 LAMB MEDALLIONS WITH SHALLOTS, TARRAGON AND RED WINE

Cut 500g lamb loin into two-centimetre-thick rounds and sprinkle with salt and pepper. Heat 1 tablespoon butter in a pan and cook lamb until both sides are browned, four to five minutes. Remove lamb. Add 1 tablespoon minced shallots; cook for two minutes. Add 1 teaspoon minced tarragon and ½ cup red wine; reduce liquid by half. Stir in 1 tablespoon butter and any lamb juices from under the resting meat. Serve lamb with the sauce.

38 LAMB KEBABS WITH PEPPERS AND YOGHURT

Combine 1 tablespoon olive oil, 2 tablespoons lemon juice, 2 tablespoons chopped parsley, 1 teaspoon minced garlic, and salt and pepper to taste. Cut 500g boneless lamb into five-centimetre chunks, 2 peppers into fourcentimetre chunks and 6 medium onions into quarters. Thread on skewers, alternating ingredients. Brush with marinade, and cook until done, turning two or three times. Mix 1 cup yoghurt with 1 teaspoon minced garlic, juice of 1 lemon, salt and pepper. Serve with the kebabs.

39 WHITE BEANS WITH CABBAGE AND HAM

In boiling, salted water, cook 3 cups chopped cabbage until tender; drain. Heat 2 tablespoons olive oil. Cook 2 cups chopped leeks and 1 chopped celery stalk until softened, about five minutes. Add 2 sprigs thyme, ½ cup chopped ham, 1 cup chicken stock, 3 cups drained cannellini beans, and the cabbage. Season with salt and pepper. Cook until heated through. Serve with grated Parmesan.

40 MISO-GRILLED PORK TENDERLOIN

Rub a pork tenderloin with ¼ cup white, yellow or red miso paste. Grill, browning all sides, until almost cooked through but slightly pink in the centre, about 10 to 15 minutes. Let it sit 10 minutes. Cut into 1.5cm-thick slices and serve.

41 CHORIZO AND BEANS

Cut about 250g chorizo into chunks and bury it in a pot filled with 4 cups cannellini beans, along with a dried chilli pepper or red-pepper flakes to taste. Warm through on a stove over medium heat, about 10 minutes, adjust seasoning and serve.

42 ROASTED SAUSAGE WITH ROSEMARY AND LEMON

Preheat the oven to 230°C. Lay sweet Italian sausage links on 4 rosemary sprigs in a pan. Prick sausages with a thin knife. Roast for about 15 minutes, turning once or twice. Top the sausage with one-centimetre slices from 3 lemons, peeled. Bake until cooked through, about 10 minutes. Serve with lemon.

43 VEAL CUTLETS WITH ROSEMARY AND PARMESAN

Combine ½ cup freshly grated Parmesan, ½ cup bread crumbs, 1 tablespoon minced fresh rosemary, and salt and pepper. Heat ¼ cup olive oil. Dredge one-centimetre veal cutlets in crumb mixture. Cook, turning once, until browned, less than five minutes total. Serve with lemon quarters.

44 VEAL SCALLOPINE

Sprinkle salt, pepper and ¼ cup lemon juice over four one-centimetre veal cutlets. Heat 3 tablespoons olive oil. Dredge veal in flour; cook for one to two minutes on each side, until browned. Remove veal. Add a sliced lemon, 1 cup dry white wine, and ½ cup chicken stock. Bring to a boil; cook until thickened. Return the veal to pan, coat with the sauce and heat through. Add some capers; serve.

45 GRILLED TUNA STEAK WITH CORN AND TOMATO RELISH

To make the relish, heat 1 teaspoon olive oil in a skillet. Cook kernels from 4 ears of corn until lightly browned, about two minutes. Add 2 chopped tomatoes, some salt and pepper, 1 teaspoon ground cumin, and ¼ teaspoon cayenne. Cook 30 seconds and remove from heat. Sprinkle tuna with salt and pepper. Grill, turning once, to desired doneness. Serve with the relish.

46 BEAN-AND-CHEESE BURGER

In a food processor, combine 2 cups drained beans (white, black or red, or chickpeas), a quartered onion, ½ cup rolled oats, ½ cup grated mozzarella cheese, 1 tablespoon chilli powder, an egg, salt and pepper. Pulse until chunky, adding liquid to get the mix to hold together. Shape into patties. Heat oil. Cook until browned on one side, about five minutes; and then turn. Cook the other side until firm and browned.

47 PASTA CARBONARA

Fry 110g of bacon (about 8 strips), then drain and chop. Beat together 2 eggs and 1 cup grated Parmesan. Cook 500g spaghetti in salted boiling water until tender but firm. Drain pasta and toss with the egg mixture. (Don’t worry, residual heat from the pasta will cook the eggs.) Add bacon and lots of fresh cracked pepper.

48 BAKED EGGS WITH SPINACH

Preheat the oven to 180°C. In boiling, salted water, cook one kilogram spinach for one minute. Drain, cool, squeeze and chop. Heat 3 tablespoons butter in a baking dish, add spinach, and toss to coat. Spread spinach out, making eight nests. Crack 1 egg into each. Top with salt, pepper, Parmesan and bread crumbs. Bake for 15 to 20 minutes or until yolks are just set and whites solidified.

49 SMOKED SALMON SCRAMBLE

Whisk together 4 eggs, 2 tablespoons milk or cream, and salt and pepper. Heat 2 tablespoons butter until foamy. Add eggs and reduce heat. Push eggs from the pan edges to the centre, stirring frequently but gently. Add ½ cup flaked smoked salmon. Remove eggs from the heat when just set. Garnish with sour cream.

50 BLACK-BEAN AND BEER SOUP

In 2 tablespoons of hot oil, cook a chopped onion until softened. Add 1 tablespoon minced garlic and 2 teaspoons ground cumin and cook for another minute. Add 3 cups canned black beans (drained), 1 can beer, and salt and pepper. Bring to a boil, reduce the heat, and cook for 10 minutes, stirring occasionally. Puree half the soup and add it back to the pot. Add fresh lime juice and serve.


CHICKEN AND MANGO COMBO

This amazing chicken and mango combo tastes as exotic as it sounds.

Serves 4
Ready in 15 minutes

Nutritional Information

Per serving:
414kcals
24.8g fat (2.3g saturated)
37g protein
11g carbs
11.1g sugar
0.2g salt

Ingredients

    6 tbsp olive oil
    Juice of 1 lime
    1 Thai red chilli, seeded and chopped
    Small handful of fresh coriander, roughly chopped
    2 small ripe mangoes
    4 ready-to-eat chargrilled or smoked chicken breasts
    150g mixed salad leaves

Method: How to make chicken with mango salad

1. Make the dressing by mixing together the oil, lime juice, chilli and coriander. Season and set aside.

Tip:

The chilli in this dressing is a perfect match with the sweet mango. If you prefer a milder taste, use larger red chillies. Most supermarkets sell sliced, smoked chicken breast, or look for whole smoked ones at your local deli counter.

2. Peel the mangoes and cut into slices. Slice the chicken diagonally into thick strips. Divide the salad between 4 plates and top with mango and chicken slices. Drizzle over the dressing to serve.

Grilled salmon in wasabi ginger sauce

Ingredients:

    1½ limes
    1½ tbsp wasabi paste, to taste
    2 tsp finely grated fresh ginger
    Salt and freshly ground black pepper
    4 170gm skinless salmon fillets
    Vegetable oil for the grill

Method: How to make grilled salmon in wasabi ginger sauce

1. Prepare a medium-hot grill. Too hot and the salmon will burn.

2. Cut the half lime into four wedges and set aside. Finely grate the zest from the whole lime. Cut the zested lime in half and squeeze the juice from one half into a small bowl (save the other half later).

3. In a medium bowl, combine 1 teaspoon of the lime juice with the lime zest, wasabi paste, ginger, and 1/4 teaspoon of salt. Stir to combine. Add more wasabi paste if you’d like a zippier flavour; be careful as you don't want the wasabi to overwhelm the balance.

4. With your hands, spread the mixture in a thin layer over all sides of the fillets.

5. Grill salmon until crisp and slightly charred on one side, about 3 to 4 minutes. Turn and continue to grill until the salmon is just lightly cooked through, about another 3 to 6 minutes.

6. Serve the salmon topped with a dollop of wasabi paste and a lime wedge on the side.

Tandoori prawns with mint raita recipe

A gourmet curry that's ready in 15 minutes.

Serves 2
Ready in 15 minutes

Ingredients
:

    115g basmati rice
    4 tbsp natural yogurt
    2 tbsp tandoori curry paste
    450g raw, large peeled prawns
    1/2 cucumber
    100g natural yogurt
    A handful chopped fresh mint leaves
    Rice, to serve
    Mint sprigs, to serve
    Lime wedges, to serve (optional)

Method: How to make tandoori prawns with mint raita

1. Cook 115g basmati rice in simmering water for 12 minutes or until tender. Drain well.

2. Meanwhile, preheat the grill to medium-high. In a bowl, mix together 4 tablespoons natural yogurt with 2 tablespoons tandoori curry paste. Add 450g raw, large peeled prawns and toss to coat. Tip onto a foil-lined baking tray, along with the marinade, and grill for 4-5 minutes or until just cooked through.

3. For the raita, peel long, thin strips from 1/2 cucumber with a vegetable peeler, then pat dry on kitchen paper. Put into a bowl, add 100g natural yogurt, a handful chopped fresh mint leaves and some seasoning and mix together.

4. Divide the rice between plates and spoon the prawns and raita alongside.

5. Garnish with extra fresh mint sprigs. Serve with lime wedges, to squeeze over, if you like

 
1. Cut the beef into thick ¼ inch x 2 inch (0.5 x 5 cm) slices and put them in a bowl.Add the marinade ingredients, mix well and set aside.

2. Peel the pineapple and cut into small slices, discarding the tough core. De-seed the peppers and cut them into wedges. Cut the spring onions into 3-inch (7.5cm) lengths.

3. Heat the wok, then pour in the oil. Add the beef and stir-fry for 1 minute to brown.Remove the beef with a slotted spoon and set aside. Add the ginger, peppers and
spring onions to the wok and stir-fry for 1 minute.

4. Pour in the water, the rice wine, the soy sauce and cook for about a minute. Drain the juices from the beef into the wok and also add the pineapple.

5. Return the beef to the wok and cook until it and the pineapple are heated through. Add the sesame oil and give the mixture one or two final stirs. Serve at once.

Beef with Ginger and Basil

Ingredients:

    ·         450g lean beef steaks
    ·         225g fresh pineapples
    ·         2 red peppers
    ·         2 spring onions
    ·         1 tbsp sunflower oil
    ·         2 tbsp shredded fresh ginger
    ·         1 tbsp water, or stock
    ·         2 tsp Chinese rice wine, or dry sherry
    ·         2 tbsp low salt soy sauce
    ·         1/2 tsp sesame oil

For the marinade

    ·         2 tbsp Chinese rice wine, or dry sherry
    ·         ½ tsp sesame oil

1½ tsp cornflour. Cut the beef into thick ¼ inch x 2 inch (0.5 x 5 cm) slices and put them in a bowl.Add the marinade ingredients, mix well and set aside.

2. Peel the pineapple and cut into small slices, discarding the tough core. De-seed the peppers and cut them into wedges. Cut the spring onions into 3-inch (7.5cm) lengths.

3. Heat the wok, then pour in the oil. Add the beef and stir-fry for 1 minute to brown.Remove the beef with a slotted spoon and set aside. Add the ginger, peppers and
spring onions to the wok and stir-fry for 1 minute.

4. Pour in the water, the rice wine, the soy sauce and cook for about a minute. Drain the juices from the beef into the wok and also add the pineapple.

5. Return the beef to the wok and cook until it and the pineapple are heated through. Add the sesame oil and give the mixture one or two final stirs. Serve at onc.
 







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