Vietnamese Fried Rice

This is very tasty and not as over-powering as some Fried Rice dishes I've tried. This serves 2 as a main on it's own, or 4 as a side dish. It's easy and tasty. You will need time to let the cooked rice cool in the fridge - minimum 4hrs, but it can be left overnight. Great vegetarian meal and low in fat.

Ingredients:

• 2 cups Jasmine rice
• 1/4 cup soy sauce
• 1 tablespoon caster sugar
• 1 tsp sesame oil
• 2 tsp peanut oil
• 3 garlic cloves, finely chopped
• 150g green beans, cut into thirds
• 400g tin corn spears, cut into thirds
• 1 carrot, peeled and finely chopped
• 1/2 cup water
• 2 eggs, lightly whisked
• 4 shallots, ends trimmed, thinly sliced
• Salt and pepper to taste

Method:

1. Cook the rice as per packet instructions then place the cooked rice in the fridge for minimum of 4hrs
2. Combine the soy sauce, sugar and sesame oil in a bowl and set aside for later
3. Heat peanut oil in a wok over high heat and cook for 3 minutes until aromatic
4. Add beans, carrots and corn spears, toss to combine and add water
5. Cook, stirring occasionally for 5 minutes or until vegetables are tender and the liquid has evaporated
6. Add the rice and cook, stirring with a wooden spoon to break up any lumps, for 4 minutes or until heated through
7. Make a well in the centre and add the egg. Cook, stirring the egg for 30 seconds or until the egg starts to cook
8. Stir fry for 1 minute or until egg and rice mixture are combined
9. Add the soy sauce mixture and toss to combine
10. Season with salt and pepper, stir in shallots and serve immediately...D-E-L-icious  XD

Mexican Beef Pan Fry

I was sceptical about a mince beef dish from Weight Watchers being appetising, but it looked enticing so I made it. We all loved it. It is scrumptious, chunky and filling.


Ingredients:

• 1 red onion finely chopped
• 1 each of red and green capsicums cut into 1cm pieces
• If you can get it - 1 yellow capsicum cut into 1cm pieces
• 2 garlic cloves, crushed
• 500g heart-smart beef mince
• 1/4 tsp smoked paprika
• 1/4 cup sweet chilli sauce
• 1 zucchini cut into 1cm pieces
• 3 tomatoes cut into 1cm pieces
• 1 cup corn kernels
• 1/3 cup low-fat natural Greek yogurt
• Fresh coriander leaves to garnish

Method:

1. Lightly spray a large non-stick frying pan (or a wok) with oil and heat over medium heat. Add onion, capsicum and garlic and cook, stirring, for 10 minutes or until soft
2. Increase heat to high and add mince and paprika. Cook, stirring to break up lumps, for 10 minutes or until well browned. Stir in chilli sauce, zucchini, tomato and corn. Reduce heat to low and simmer for 2-3 minutes
3. Season mince mixture with salt and pepper. Serve topped with low fat Greek yoghurt and coriander.
4. Nice served with rice or vegetables.  Or alternatively you can serve it with a warmed soft tortilla.  D-E-L-icious XD

Tofu Stir Fry

This dish is very healthy and suitable for vegetarians and vegans. It is very quick and easy to make and serves 4.

Ingredients:

• 1 packet marinated tofu (I used Chinese Honey Soy flavour)
• 400g tin corn spears
• 400g tin bean sprouts
• Large handful snow peas, ends removed
• 1 red capsicum, sliced thickly
• 1/4tsp Chinese 5 Spice
• Pince salt & pepper
• Steamed Jasmine rice
• Spray oil

Method:

1. Cook rice as per instructions
2. Spray a wok with a quick spray of spray oil
3. On a medium-high heat cook the tofu
4. After a few minutes turn and cook the other side - it doesn't take long so watch it
5. When browned on both sides, remove and set aside
6. Spray wok with oil again and add 1/4 cup water to the wok with the 5 Spice, stir
7. Add the capsicum and snow peas and stir fry for about 5mins
8. Add the corn spears and bean sprouts, stir-fry for another 5mins, adding more water if necessary
9. Add tofu and toss all together
10. Serve on a bed of Jasmine rice
11. If a bit dry, dilute some soy sauce with water and drizzle over

Here is the packet of tofu I used and it's fat content...

D-E-L-icious  XD

Prik Khing Chicken

This is an authentic Thai stir fry and is absolutely lovely. 


Ingredients:

• 2 tblspn olive oil
• 1 tblspn Prik Khing curry paste
• 300g thinly sliced chicken breast
• 1/2 tblspn white sugar (or palm sugar if you have it)
• 1 tspn chicken powder 
• 1 tblspn fish sauce
• 1 tblspn seasoning sauce
• 1 tblspon soy sauce
• 1/2 red capsicum
• 1 cup green beans
• 1 large carrot, peeled and thinly sliced
• 4 Kaffir lime leaves very thinly sliced

Method:

1. Heat oil in wok on medium heat
2. Add curry paste, stir and cook for 2 minutes
3. Add chicken and stir through the sauce
4. Cook for 5 minutes, stirring often
5. Add sugar, chicken stock and the sauces and stir through
6. Add the vegetables, cook for 5 minutes stirring often
7. Add kaffir lime leaves, stir through just before serving
8. Serve over a bed of jasmine rice

This dish is also lovely with lean pork. D-E-L-icious  XD