Chinese feast
If you are worried about piling on the pounds at dinner parties try this Chinese feast for four people
Prawns with Lime and Red Chilli
Serves 4
Sesame oil
2 onions, sliced
1 large green pepper, deseeded and sliced
2 courgettes, sliced on the diagonal
1 tbsp mustard seeds
2 tsp fennel seeds
1 long red chilli, deseeded and thinly sliced
2 garlic cloves, finely chopped
125ml water
250g cooked tiger prawns, peeled
Juice 1 lime
2 tbsp chopped fresh coriander, to garnish
l Stir-fry the onions over a medium heat for 7 minutes in a wok with some sesame oil. Toss in the green pepper, courgettes, mustard and fennel seeds, chilli and garlic. Stir-fry for 2 minutes, adding a little of the water if the mixture is too dry.
l Add the prawns, lime juice and any remaining water, stir, then cover the wok and simmer over a low heat for 5 minutes. Season then serve sprinkled with the coriander.
Healthy Fried Rice
Serves 4
225g brown basmati rice
2 tsp toasted sesame oil
½ head Chinese leaf, shredded
1 carrot, cut into matchsticks
1 red pepper, deseeded and sliced
3 tbsp reduced salt soy sauce
3+3 spring onions, sliced diagonally
100g cashew nuts, lightly toasted
l Put the rice in a large pan of water, bring to the boil, then reduce the heat slightly and cook for 25 minutes or until tender. Drain well and set aside.
l Heat oil in a large wok over a high heat. Add shredded Chinese leaves, carrot and red pepper. Stir-fry for 2 minutes, then add the rice and stir-fry for a further 2 minutes.
l Add soy sauce and the first 3 spring onions. Toss together, then stir in the cashew nuts. Serve topped with the rest of the spring onions.
Spiced Chicken Noodle Soup
Serves 4
1 litre poached chicken meat and broth
6 thin slices fresh ginger
1 large red chilli, halved lengthways
1 star anise
Bunch of spring onions, chopped
1 large carrot, cut into matchsticks
2 blocks thin egg noodles
225g baby spinach leaves
4 tbsp soy sauce
Chilli oil, to serve (optional)
l Strain the broth from the chicken and vegetables into a saucepan and add the sliced ginger, red chilli, star anise and spring onions. Bring to the boil and simmer for 10 minutes. Add the chicken, broth vegetables and carrot to the saucepan and simmer for a further 5 minutes.
l Meanwhile, place the noodles in a large bowl, pour over boiling water to cover and leave the noodles to soak for about 3-4 minutes, until tender. Drain the noodles and divide between 2 deep serving bowls. Pile a good handful of baby spinach leaves on top of each.
l Ladle the chicken, broth and vegetables over the noodles and spinach (it will wilt immediately) and serve drizzled with soy sauce and chilli oil, if you like it extra spicy.
