Apple Carrot Muffins

This recipe uses egg whites to keep the fat content low.

Ingredients

• 1 cup soft dark brown sugar
• 1/2 cup caster sugar
• 345g plain flour
• 4 teaspoons bicarbonate of soda
• 1 teaspoon baking powder
• 4 teaspoons ground cinnamon
• 1 teaspoon salt
• 250g finely grated carrots
• 2 large apples, peeled, cored and shredded
• 2 egg whites
• 1 1/4 cups apple purée
• 4 tablespoons vegetable oil

Preparation method

1. Preheat oven to 190C. Grease muffin tin, or line with paper muffin cups.
2. In a large bowl, combine brown sugar, caster sugar, flour, bicarbonate of soda, baking  powder, cinnamon and salt. Stir in carrot and apple; mix well. 
3. In a small bowl, whisk together egg whites, apple puree and oil. Stir into dry ingredients.
4. Spoon batter into prepared tin.
5. Bake for 20 minutes. Let muffins cool in pan for 5 minutes before removing from tin to cool completely.

Pot roast beef with braised vegetables

A tender, juicy pot roast makes a luxurious meal at a fraction of the price of a prime roasting cut.

Ingredients

• 2 slices smoked beef cattle
• 1 tablespoon vegetable oil
• 1.5 kg boned, rolled and tied beef blade
• 8 large carrots, peeled and thickly sliced
• 2 onions, coarsely chopped
• 4 garlic cloves, crushed
• 2 x 400 g tins chopped tomatoes
• 1 cup vinegar
• 1 cup beef stock
• salt and freshly ground black pepper
• 1 kg small new potatoes, scrubbed and halved
• ¼ cup chopped fresh basil
• 2 teaspoons cornflour, mixed with 1½; tablespoons water

Preparation method

1.   Preheat the oven to 160°C. Cook the smoked beef cattle  in a large flameproof casserole dish over a moderate heat for 5 minutes until crisp. Remove the smoked beef cattle, drain on paper towels, then cut into pieces.
2.   Add the oil to the dish, heat over a moderate heat, then add the beef, turning it until browned all over. Transfer to a plate.
3.   Add the carrots, onions, and garlic to the dish and cook for about 8 minutes until lightly browned. Stir in the tomatoes, then return the meat to the dish and pour in the vinegar and stock. Season, bring to the boil, then reduce the heat. Cover with foil and then the lid to create a tight seal. Transfer to the oven and cook for 1 hour, turning the meat once.
4.   Remove the casserole from the oven and add the potatoes and half the basil. Top up the liquid level if necessary with a little more stock or water. Return to the oven and cook for a further hour, or until the beef and vegetables are tender. Put the smoked beef cattle on a heatproof plate in the oven for about 5 minutes to warm through.
5.   Slice the beef, arrange it on a platter with the vegetables and keep warm. Put the dish on the stove over a moderate heat. Add the cornflour paste and bring to the boil. Stir for 1 minute until thickened. Ladle the sauce over the beef and vegetables and sprinkle with the smoked beef cattle and remaining basil.

*Serve the beef and braised vegetables with steamed greens, such as broccolini. Broccolini is sometimes sold as baby broccoli but in fact it is a hybrid of gai lan (Chinese broccoli) and broccoli.

Malaysian Beef Rendang

This dish has a unique flavour, and by varying the amounts of sugar and chillies, a whole range of effects can be produced. Serve over rice.

Ingredients

• 2 cups shredded coconut
• 100g shallots, roughly chopped
• 3 cloves garlic, roughly chopped
• 15 dried red chillies, roughly chopped
• 5 slices fresh ginger root, roughly chopped
• 5 lemon grass stalks, whites only, roughly chopped
• 2 teaspoons coriander seeds
• 2 teaspoons fennel seeds
• 2 teaspoons cumin seeds
• 1 pinch grated nutmeg
• 1 tablespoon vegetable oil
• 625g beef stew meat, cut into 2.5cm cubes
• 1½ tablespoons white sugar
• 5 whole cloves
• 1 cinnamon stick
• 1 2/3 cups (420ml) coconut milk
• 220ml water
• salt to taste

Preparation method

1. Heat the coconut in a dry wok, stirring continuously until golden brown. Set aside to cool.
   
2. Using a blender or a food processor, blend the shallots, garlic, chillies, ginger and lemon grass to a thick paste. 
3. Grind the coriander, fennel, cumin and nutmeg together in a mortar and pestle or coffee grinder.
4. Using the wok, fry the shallot paste in a little oil for a few minutes, until fragrant. Add the ground spices and cook for 3 to 4 minutes, stirring continuously. Add beef and cook over a medium heat for a further 3 to 4 minutes, stirring, until meat is browned all over.
5. Stir in sugar, coconut, cloves, cinnamon stick, coconut milk and water. Bring to a boil, reduce heat and simmer until most of the liquid has evaporated and the meat is tender, about 1 hour. Season to taste with salt.
   

Nutrition

• Energy 2735.08kJ
• Protein 22.3g
• Total Carbs 25.1g
• Fibre 7.6g
• Sugars 7.6g
• Total Fat 54.5g
• Saturated Fat 37.4g
• Salt 148.7mg

Appetizer - Ulam Daun Kadok

Ingredients:

A
2 shallots
1 stalk lemon grass
1 inch fresh ginger
½ inch galangal
a knob of dried prawn paste
1 tbsp dried shrimps
1 tbsp toasted shredded coconut
2 tbsp roasted peanuts

B
1 cup palm sugar
2 cups water

C
2 limes, diced
1 ½ inch young ginger, diced
2 shallots, diced
2 tbsp toasted shredded coconut
2 tbsp dried shrimps
2 tbsp fried peanuts
2 tsp chillies, cut
20 piper sarmentosum (daun kadok) leaves – lettuce or other salad leaves can be used as a substitute

Preparation Method:

1. Grind or pound ingredients A finely.
2. Transfer ground ingredients A to a pot, add B and bring to a boil.
3. Lower heat and simmer liquid until it is reduced to 1 cup. Allow this sauce to cool.
4. To serve, pour thick sauce into a serving bowl.
5. Arrange ingredients B separately in small bowls.
6. To eat, shape a piper sarmentosum leaf into a cone. Place one of each C ingredient into the cone and add half a teasp of sauce. Enjoy!!

Care and cultivation of piper sarmentosum: part shade; water generously; not fussy about soil; propagate using vegetative cuttings

Smoked Salmon Sushi Roll

A very basic and easy way to make sushi rolls.

• Serves : 6
• Yield: 6 rolls
• Ready in: 40 mins (30 mins Prep - 10 mins Cook)
  

 

 

 

Ingredients

• 2 cups Japanese sushi rice
• 6 tablespoons rice vinegar
• 6 sheets nori (dry seaweed)
• 2 tablespoons wasabi paste
• 1 avocado, peeled, stone removed and sliced
• 1 cucumber, peeled and sliced
• 250g smoked salmon, cut into long strips

Preparation method

1. Soak rice for 4 hours. Drain rice and cook in a rice cooker with 2 cups of water until cooked and water absorbed. Remove from heat and immediately stir rice vinegar through the hot rice. Spread rice on a plate until completely cool.
   
2.  Place 1 sheet of seaweed on bamboo mat and spread a thin layer of cool rice on top, leaving about 1 cm of the seaweed uncovered at the top and bottom edge. This will make sealing easier later.
3. Dot a little wasabi across the rice and arrange cucumber, avocado and smoked salmon in a line on top, about 2.5cm from the bottom edge of the seaweed.
4. Roll tightly from bottom to the top edge, with the help of the bamboo mat, dampening the top edge of the seaweed and pressing to seal. Repeat for remaining ingredients.
5. Cut each roll into 8 equal pieces and serve.

Spicy Tuna Cottage Cheese

This is a high protein snack that offers quickly digesting protein in the form of tuna, and slowly digesting protein in the form of cottage cheese. The salsa offers us some additional flavor and all of the great benefits of tomatoes.

Spicy Cottage Tuna Recipe

Ingredients

• 1 can (6oz) White Albacore Tuna, drained
• 1/4 cup Medium Salsa, chunkier is better
• 3/4 cup Cottage Cheese
• 1/4 tsp. Dill Weed (optional)

Directions

Drain the tuna and put it in a bowl. Use a fork to separate the chunks – you want your tuna to be small loose chunks rather than large chunks.

Mix together the tuna, salsa, dill weed, and cottage cheese in a bowl. Don’t furiously blend everything together. You want a nice mixture rather than a paste.

Now you can eat it with a spoon, or you can place it on your favorite sandwich or snack food. Again, try whole grain crackers, thinly sliced breads, or sandwich thins. Also try avocado slices, tomatoes, cucumbers slices, or mix with any of your other favorite vegetables.

Vietnamese Beef Pho

In this classic soup, paper-thin slices of raw beef are cooked with rice noodles in individual serving bowls into which hot spiced beef stock has been added.

Ingredients

• 3.5L beef stock
• 1 large onion, sliced into rings
• 6 slices fresh ginger
• 1 stalk lemongrass
• 1 cinnamon stick
• 1 teaspoon whole black peppercorns
• 500g beef sirloin, cut into thin slices
• 250g beansprouts
• 1 bunch basil, leaves only
• 1 bunch mint, leaves only
• 1 bunch coriander, leaves only
• 3 fresh green chillies, sliced into rings
• 2 limes, cut into wedges
• 500g dried rice noodles
• hoisin sauce, chilli sauce and fish sauce to serve

Preparation method

1. In a large stockpot, combine the stock, onion, ginger, lemongrass, cinnamon and peppercorns. Bring to the boil, reduce heat and cover, simmering for 1 hour. Strain stock and keep hot.
2. Arrange beansprouts, basil, mint and coriander leaves on a platter with chillies and lime.
3. Put the noodles into a large bowl and cover with boiling water. Soak noodles for 15 minutes, or until soft. Drain.
4. Divide noodles among 6 large soup bowls and place raw beef slices on top. Ladle hot stock over noodles and beef and pass the platter of garnishes and sauces.

Prawn and Sesame Stir-Fry

Sesame oil and sesame seeds add nutty goodness to stir-fried vegetables and prawns.

Ingredients

• 500ml (2 cups) water
• 220g (1 cup) white rice
• 650g fresh raw prawns, peeled and deveined
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cayenne pepper
• 1 clove garlic, crushed
• 1 tablespoon sesame seeds
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons sesame oil
• 1 red capsicum, cut in half, seeds removed and cut into thin strips
• 3 spring onions, sliced
• 2 tablespoons teriyaki sauce
• 250g sugar snap peas or snowpeas, trimmed
• 2 tablespoons cornflour
• 200ml (3/4 cup) chicken stock
• 1/4 teaspoon salt

Preparation method

1. In a medium saucepan, bring salted water to the boil. Add rice, reduce heat, cover and simmer for 20 minutes.
2. While rice is simmering, combine prawns, ginger, cayenne pepper, garlic, sesame seeds and black pepper together in a large plastic bag. Allow to marinate in the refrigerator whilst rice is cooking.
3. Heat a large wok or frying pan until hot and pour in the sesame oil around the edges. Add capsicum and spring onions; stir-fry over high heat for 3 to 4 minutes to soften slightly.
4. Add teriyaki sauce, peas and the marinated prawns; stir-fry further 4 minutes or until prawns are opaque.
5. Stir chicken stock into cornflour until smooth.Add to the wok, cook, stirring until sauce boils. Sprinkle with salt. Spoon prawn stir fry over the cooked rice.

Nutrition

• Energy 1675.69kJ
• Total Fat 9.8g
• Saturated Fat 1.6g
• Salt 1074.2mg
• Total Carbs 50.3g
• Fibre 3g
• Protein 24.8g

Lentil Soup

INGREDIENTS

• 1 onion, chopped
• 1/4 cup olive oil
• 2 carrots, diced
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 bay leaf
• 1 teaspoon dried basil
• 1 (14.5 ounce) can crushed tomatoes
• 2 cups dry lentils
• 8 cups water
• 1/2 cup spinach, rinsed and thinly sliced
• 2 tablespoons vinegar
• salt to taste
• ground black pepper to taste

DIRECTIONS

1. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
2. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

Juicy Steamed Dumplings Recipe

Ingredients

Dumpling dough:

• 250 grams of wheat flour, sifted
• 150 ml of cold water

Filling:

• 250 grams of lean boneless chicken, minced
• 2 tablespoons of light soy sauce
• 1/2 tablespoon of vinegar (any taste)
  
• 2 tablespoons of fresh ginger, chopped
• 1/2 teaspoon of sugar
• 3 tablespoons of sesame oil

Method

1. Mix the chicken with the soy sauce, vinegar, ginger and sugar. Marinate about 30 minutes. Stir in the sesame oil and mix well.
2. Add 150 ml of cold water gradually to the flour and mix into a dough. Let rest about 10 minutes.
3. Knead the dough again, cut in half. Roll out part of dough and cut 7 to 8 cm circles. Place about 1 to 1 1/2 teaspoon of filling on each circle and pinch the edges together at the top and twist it to create pleats-like effect.
4. Place the dumpling in a steamer and steam for 8 minutes over high heat.
5. Serve with soy, sesame oil, ginger and spring onion sauce.

Slow-roasted tomatoes with olives and capers

Ingredients (serves 4)

• 4 roma tomatoes, halved lengthways
• 175g vine sweet minicaps (baby capsicums)
• 1/3 cup mixed olives
• 1 tablespoon olive oil
• 1 tablespoon fresh rosemary leaves
• 2 teaspoons baby capers, drained, rinsed

Method

1. Preheat oven to 160°C/140°C fan-forced. Place tomato, capsicums and olives, in a single layer, in a large baking dish. Drizzle with oil. Sprinkle with rosemary. Season with salt and pepper. Roast for 45 minutes or until capsicums have softened. Sprinkle with capers. Serve.

Notes & tips

• Serve with roast chicken.

Pasta with spring vegetables, tarragon & feta

Keep dinner time fun and fresh with forkfuls of curly pasta twisted around crisp green vegies, feta and fresh herbs.

Preparation Time

10 minutes

Cooking Time

20 minutes

Ingredients (serves 4)

• 400g dried curly fettuccine pasta
• 1 tbs extra virgin olive oil
• 2 leeks, pale section only, washed, thinly sliced
• 2 garlic cloves, thinly sliced
• 1 fennel bulb, trimmed reserving leaves, thinly sliced
• 1 tbs chopped fresh tarragon
• 2 bunches asparagus, woody ends trimmed, cut into thirds
• 300g (2 cups) frozen peas
• 100g feta, crumbled
• 70g (1 cup) finely grated parmesan

Method

1. Cook the pasta in a large saucepan of salted boiling water following packet directions or until al dente. Drain, reserving 125ml (1/2 cup) of the cooking liquid. Return the pasta to the pan.
2. Meanwhile, heat the oil in a large frying pan over low heat. Add the leek and garlic. Cover and cook, stirring occasionally, for 2 minutes or until the leek softens. Add the fennel and tarragon. Cook, covered, for a further 2 minutes.
3. Add the asparagus, peas and reserved cooking water to the pan. Season with salt and pepper. Simmer, uncovered, for 3 minutes or until the vegetables are tender. Add the vegetable mixture, half the feta and half the parmesan to the pasta. Toss to combine. Divide among serving dishes. Top with the reserved fennel leaves, remaining feta and remaining parmesan to serve.

Notes & tips

• If curly fettuccine is unavailable, use fettuccine or spaghetti.

• Variations

• For the kids: If the kids don't like feta and tarragon, swap for fresh ricotta and basil.
• Spring vegetable & pasta soup with tarragon & feta: Omit the fettuccine. In step 2, add only the fennel to the leek mixture. Cook for 2 minutes. Add 1.5L (6 cups) vegetable stock. Bring to a simmer. Add the asparagus, peas and a handful of dried risoni pasta. Cook until the risoni is al dente. Ladle the soup among serving bowls. Top with tarragon, feta and parmesan to serve.

Lamb Chops with Roasted Salsa

This is rendition of how a platter of lamb would be served in many Mediterranean countries with, say, a change of herbs and accompaniments.

Ingredients

• 2 garlic cloves, chopped
• 3 tablespoons chopped mint leaves
• Finely shredded zest of 1 1/2 lemons
• 1/2 cup olive oil, divided
• 2 teaspoons kosher salt, divided
• 2 teaspoons freshly ground black pepper, divided
• 8 lamb rib chops (about 1 3/4 lbs. total)
• 1 ripe tomato
• 1 small red onion, peeled and halved
• 2 bell peppers, seeded and quartered
• 1/4 cup chopped flat-leaf parsley
• 2 tablespoons fresh lemon juice

Preparation

1. Prepare a charcoal or gas grill for high heat (450° to 550°; you can hold your hand 5 in. above cooking grate only 2 to 4 seconds). In a large resealable plastic bag, combine garlic, mint, lemon zest, 1/4 cup olive oil, and 1 tsp. each salt and pepper. Add lamb chops and mix to coat.

2. Grill tomato, onion, and bell peppers, turning twice, until soft and blackened, 6 minutes. Remove from heat. Remove chops from bag, keeping marinade on meat. Grill chops, turning once, until done the way you like, 5 minutes total for medium-rare (cut to test).

3. Chop vegetables and mix with remaining 1/4 cup olive oil, the parsley, lemon juice, and remaining 1 tsp. each salt and pepper. Serve with lamb.

Note: Nutritional analysis is per serving.

Nutritional Information

Calories: 578 (78% from fat)

Protein: 23g

Fat: 50g (sat 15)

Carbohydrate: 8.4g

Fiber: 2.1g

Sodium: 521mg

Cholesterol: 99mg

Mughlai Biryani

A regal dish, Mughlai Biryani is fit for a king and was probably eaten by many too! This makes the perfect one-dish meal for when you have company. It combines ingredients typical to the Mughlai style of cooking.

Ingredients:

• For the meat: 1kg lamb/ chicken cut into 2" pieces (if using chicken, use breast or thigh fillet)
• 4 large onions sliced thin
• 2 tsps garlic paste
• 2 tsps ginger paste
• 1/2 cup almonds
• 6 tbsps ghee/ vegetable/ canola/ sunflower cooking oil
• 1" stick of cinnamon
• 5 cloves
• 3 pods cardamom
• 8 peppercorns
• 2 tsps coriander powder
• 1 1/2 tsps cumin powder
• 1 tsp garam masala
• 1 cup yoghurt
• Juice of 1 lime
• 1 cup chicken/ beef stock
• 2 tbsps finely chopped coriander leaves
• 2 tbsps finely chopped mint leaves
• Salt to taste
• For the rice: 2 cups Basmati rice
• Hot water
• Salt to taste
• 3 drops orange food coloring (optional)
• 3 drops green food coloring (optional)

Preparation:

• Put the almonds in a bowl of hot water (enough to cover them) and set aside for 10 minutes. After 10 minutes remove skins from all the almonds by pressing each one between your thumb and forefinger. The almonds will slip out of their skins!
• Mix the garlic and ginger pastes, the peeled almonds and grind to a smooth paste in a food processor.
• Wash the rice in a sieve and add enough water to fully cover the rice - at least 4" over the surface of the rice. Add salt to taste. Set the rice up to boil. Cook till almost done. To determine when it has reached that stage, remove a few grains from the pot and press between your thumb and forefinger. The rice should mostly mash but will have a firm whitish core. Turn off the fire. Strain through a colander and keep drained aside.
• Heat 3 tbsps of oil in a pan and fry 2 of the onions till caramalized - golden brown. Drain and keep aside on paper towels for later use.
• Heat 3 tbsps of oil in another pan and add the whole spices - cinnamon, cardamom, cloves, peppercorns. Fry till the spices turn a little darker.
• Add the 2 remaining onions and fry till they are translucent.
• Add the ginger-garlic-almond paste and fry for 2-3 minutes.
• Add all the spice powders - coriander, cumin and garam masala and mix well.
• Fry till the oil begins to separate from the masala and then add the lamb/ chicken. Keep frying till the meat is fully sealed (it will become opaque and lose its pink colour).
• Now add the yoghurt, lime juice, stock, coriander and mint leaves and salt to taste (if needed). Mix well.
• Cover the pot and allow to cook till the meat is tender.
• If you are using the food coloring, divide the rice into 3 equal portions and put into separate dishes. Add the orange food coloring to one portion of the rice and the green food coloring to another portion of the rice. Leave the third portion white. With each portion, mix the rice till all the grains are well colored. Keep aside for 10 minutes after which you can mix all 3 portions of rice together in a bowl for use in the next step.
• Grease a deep baking dish and evenly layer the cooked rice, meat (and its gravy) in it to form at least 2 sets of layers (rice-meat-rice-meat-rice). Garnish with the previously caramalised onions. Cover the dish tightly. If the dish does not have a cover use 2 layers of aluminium foil (shiny side of both layers pointing down towards the rice) and secure on to dish with baking string.
• Put in a pre-heated oven set at 350 F/ 180 C/ Gas mark 4 for 20 minutes.
• Turn off the oven and let the dish sit in the oven till you are ready to eat. Only open when you are ready to eat. The way to serve Biryani is to gently dig in with a spoon so you get through the layers.

Recipes: Easy Fusili with Tomato Pesto Sauce

Spiral pasta tossed with a super easy tomato sauce, sprinkled with Parmesan cheese and garnished with fresh basil. A lovely, simple dish. This is so easy and really yummy!

INGREDIENTS

• 3 tablespoons extra virgin olive oil
• 2 cloves garlic, peeled and chopped
• 1 (14.5 ounce) can diced tomatoes, drained
• 14 ounces fusilli (spiral) pasta
• salt and pepper to taste
• 3 tablespoons pesto
• 3 tablespoons freshly grated Parmesan cheese
• 3 tablespoons fresh basil leaves for garnish

DIRECTIONS

1. Heat oil in a medium skillet over medium heat. Saute garlic for 2 minutes, then add tomatoes and simmer for 10 minutes.
2. Meanwhile, bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and return to pot.
3. Season tomato sauce with salt and pepper; stir in pesto. Pour sauce over hot cooked pasta and mix well. Sprinkle with cheese, garnish with basil leaves and serve immediately.

Homemade Mac and Cheese Recipe

This is a nice rich mac and cheese. Serve with a salad for a great meatless dinner. Hope you enjoy it.

INGREDIENTS

• 8 ounces uncooked elbow macaroni
• 2 cups shredded sharp Cheddar cheese
• 1/2 cup grated Parmesan cheese
• 3 cups milk
• 1/4 cup butter
• 2 1/2 tablespoons all-purpose flour
• 2 tablespoons butter
• 1/2 cup bread crumbs
• 1 pinch paprika

DIRECTIONS

1. Cook macaroni according to the package directions. Drain.
2. In a saucepan, melt butter or margarine over medium heat. Stir in enough flour to make a roux. Add milk to roux slowly, stirring constantly. Stir in cheeses, and cook over low heat until cheese is melted and the sauce is a little thick. Put macaroni in large casserole dish, and pour sauce over macaroni. Stir well.
3. Melt butter or margarine in a skillet over medium heat. Add breadcrumbs and brown. Spread over the macaroni and cheese to cover. Sprinkle with a little paprika.
4. Bake at 350 degrees F (175 degrees C) for 30 minutes. Serve.

Hainanese Duck Rice

• 8 ounces Hokkien noodles (spaghetti may be substituted)

• 1 pound large shrimp, peeled and deveined

• 2 cups whole green beans

• 2 carrots, thinly sliced

• 4 scallions, thinly sliced

• 1 tablespoon garlic, finely minced

• 1 tablespoon ginger root, finely minced

• 2 tablespoons sesame oil

• 1/4 cup soy sauce

• 1 teaspoon chili garlic sauce

• 1 teaspoon cornstarch

• 2 cups stock (chicken, fish or vegetable)

Remove the giblets from the duck, trim off the excess skin flaps and use them along with vegetable trimmings (onion, celery, bell pepper, etc.) to make a stock. Combine the cooked white and brown rice in a large mixing bowl. Add garlic, ginger and scallions and stir to mix thoroughly. Fill the duck cavity with the rice mixture and fold the skin flaps over the opening. Place excess rice into a small casserole covered casserole dish. Rub the duck with soy sauce, surround it with pandan leaves or scallions, wrap with aluminum foil and place on a rack in a roasting pan filled with about 1/2 inch of water. Roast the duck at 400 degrees for one hour.

After one hour, open the aluminum foil and allow the duck to brown for about 30 minutes Place excess rice into the oven for about 30 minutes. Remove duck from oven. Scoop rice onto serving plates. Carve duck into individual servings and arrange on plates. Serve with hoisin and dipping suaces.

Hainanese Dipping Sauces

Spicy Dipping Sauce

2 limes, juice only
1/2 teaspoon chili garlic sauce
1 teaspoon sugar
1/4 cup duck stock

Combine all ingredients in a jar with a tight fitting lid. Shake gently to mix.

Ginger Dipping Sauce

1/4 cup duck stock
2 tablespoons ginger root, finely shredded
1 teaspoon sugar

Combine all ingredients in a jar with a tight fitting lid. Shake gently to mix.

Baby Bok Choy Stir-Fry

8 whole baby bok choy, washed and trimmed
2 tablespoons rendered duck fat

Heat the duck fat in a large wok. Add whole baby bok choy and stir-fry until stalks are tender and leaves are barely wilted, about 3 to 5 minutes. Serve immediately.

Chili Crab

• 2 pounds Dungeness Crab, parboiled, separated and cracked

• 1/4 cup ketchup

• 1 teaspoon chili garlic sauce

• 1 tablespoons soy sauce

• 1 tablespoon rice vinegar

• 1 cup stock (chicken, fish or vegetable)

• 1 tablespoon garlic, finely minced

• 1 tablespoon ginger, finely shredded

• 1 tablespoon sugar

• 3 scallions, finely sliced

• 2 tablespoons cooking oil

In a large measuring cup, combine ketchup, chili garlic sauce, soy sauce, rice vinegar, sugar, and stock. Set aside. Heat the vegetable oil in a large wok or frying pan, add garlic, ginger and crab and stir-fry for about 3 minutes. Add the contents of the measuring cup, and stir gently to coat the crab pieces. Add scallions, reduce heat, cover and simmer for 5 to 7 minutes. Remove from the heat, transfer crab pieces to attractive serving dishes ladle sauce over the crab and serve immediately. Serves 4.

Green Mashed Potatoes

Especially rich in: lutein/zeaxanthin and vitamin C

Also rich in: fiber, potassium

Ingredients:

• 2 1 /2 pounds russet potatoes, peeled and cut into large chunks
• 1 bunch collard greens, washed, stemmed and cut into 1 /2" strips (approximately 8 cups)
• 2 garlic cloves, minced
• 1 /2 cup fat-free 1 /2 & 1 /2 cream
• 1 tablespoon butter
• salt and pepper to taste

Directions:

1. Place potatoes in large pot of cold water, bring to boil, reduce heat, and simmer until tender, approximately 20 minutes. Drain and return potatoes to pot.
2. Place collards and garlic in a large saucepan over medium heat. Bring to simmer and steam covered for 10 minutes or until cooked through, but still bright green, stirring occasionally to prevent burning. Remove from heat.
3. Add remaining ingredients to potatoes, along with collards. Mash or whip to desired consistency. Add more cream if too thick.

Makes 8 servings (approx. 2/3 cup each).

Nutritional Information (per serving): 176 Calories; 8 % fat (1.6 g total, <1>

Grilled Chicken and Mangos on Baby Greens

Especially rich in: vitamin C, vitamin E, lutein/zeaxanthin, folate, and zinc

Also rich in: plant-based omega-3s, fiber, B vitamins, iron, and potassium

Ingredients:

• 1/4 cup low-sodium soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon minced fresh ginger root
• 2 tablespoons lemon juice
• pinch of red pepper flakes
• 4 four-ounce skinless chicken breasts, cut into 1" strips
  
  
  

• Dressing:

  • 3 tablespoons lemon juice
  • 1 tablespoon minced lemon peel
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon honey
  • salt and pepper to taste
    
    
• cooking spray
• 8 cups baby lettuce
• 1 /2 cup thinly sliced red onion
• 1 /2 cup julienned red bell pepper
• 1 large mango, peeled, seeded, and diced
• 2 tablespoons mint leaves, minced

Directions

1. Marinade: In a blender, whip soy sauce, oil, ginger, lemon juice, and red pepper flakes. Place chicken in a shallow pan and pour marinade over top. Turn to coat, cover, and refrigerate up to 1 hour.
2. Dressing: Blend ingredients (lemon juice and peel, oil, honey, and salt/pepper). Set aside for flavors to blend.
3. Spray a large, non-stick skillet with cooking spray and heat over medium-high heat. Add chicken strips and cook on each side for 2 minutes, or until done. Remove from heat.
4. In a large salad bowl, toss lettuce, onions, and peppers. Add dressing and toss thoroughly.Divide onto 4 salad plates, top with chicken strips and mango. Sprinkle with mint leaves.

Makes 4 servings.

Nutritional Information (per serving): 291 Calories; 33 % fat (10.6 g total, 1.7 g saturated), 192 mg omega-3s, 28 % carbohydrate (20.4 g), 39 % protein (28.4 g), 66 mg cholesterol, 3 g fiber, 77 mg vitamin C, 2.3 mg vitamin E, 1.3 mg zinc, 598 mg sodium.

Seared Tuna with Orange, Avocado, and Cilantro Salsa

Especially rich in: lutein/zeaxanthin, vitamin C, vitamin E, folate, and omega-3s

Also rich in: fiber, iron, magnesium, and potassium

Ingredients:

• 1 tablespoon olive oil
• 1 clove garlic, minced
• 2 tablespoons lemon juice
• 4 four-ounce tuna steaks (preferably sushi grade)
• 1/3 cup red onion, minced
• 2 oranges, peeled with all pith removed, and cubed
• 1 avocado, peeled, seeded, and cubed
• 1/4 cup cilantro, chopped
• juice of 1 lime
• salt and pepper to taste

Directions:

1. Blend olive oil, garlic, and lemon juice in a shallow pan. Add tuna, turn to coat evenly, cover and marinate for up to 1 hour.
2. In a medium bowl, blend onion, oranges, avocado, cilantro, lime juice, and salt & pepper. Cover and refrigerate for up to 1 hour.
3. Place steaks in a non-stick skillet over medium-high heat. Cook 2 minutes per side for medium rare (3 to 4 minutes per side for well done). Serve with salsa spooned over top.

Makes 4 servings.

Nutritional Information (per serving): 304 Calories; 45 % fat (15 g total, 3 g saturated), 1,410 mg omega-3s, 18 % carbohydrate (13.7 g), 37 % protein (28 g), 43 mg cholesterol, 3.4 g fiber, 44 mg vitamin C, 3.4 mg vitamin E, 1 mg zinc, 50 mg sodium.