2 Tbs flaked almonds
12 spears asparagus
250g broccoli, broken into florets
2 zucchini, chopped into 4cm lengths
150g baby beans
100g sugar snap peas
2 tsp olive oil
1 tsp balsamic vinegar
Heat a small non-stick frying pan over medium heat . Add almonds and toss for 5 minutes or until lightly toasted. Set aside.
Place asparagus in a steamer and steam for 3 minutes. Add broccoli, zucchini, beans and peas and steam for a further 5 minutes, oruntil all vegetables are tender. Transfer to a bowl and toss gently with oil and balsamic vinegar.
Scatter with almonds and serve immediately.
Serves 4 as a side dish
Source: The CSIRO wellbeing diet
Showing posts with label Asparagus. Show all posts
Showing posts with label Asparagus. Show all posts
Friday, September 30, 2011
Monday, September 28, 2009
Asparagus
Asparagus is available for most months of the year, but it is at its best in spring. While most of us are familiar with the more common green asparagus, it also comes in white and purple varieties.
Nutrition notes:
Asparagus is low in energy (one spear contains just 3 calories) and is cholesterol free. It’s a good source of folate, which helps your body make new blood cells and also helps prevent birth defects in pregnant women. It also contains fibre, potassium and vitamin C, one serve of asparagus providing a quarter of our daily vitamin C requirements.
Buying:
Look for asparagus that is brightly coloured with firm, green stems and full heads. It’s best to buy bunches with spears of the same thickness so they cook evenly.
Storing:
Asparagus can be kept in the crisper section of the fridge, where it should last for about three days. Alternatively, keep the stems moist by standing them in about 1cm of water, cover with a plastic bag and place in the fridge. It’s a good idea to remove any rubber bands or ties from around the stems before storing.
Preparing:
Trim the coarse, woody stems. With a peeler or knife, cut away any blemishes and then rinse under running water. You do not need to peel asparagus, but some people do prefer it this way.
Enjoying:
- Steam or cook asparagus in boiling water for a few minutes, then drizzle with lemon or lime juice and cracked pepper.
- Pop some asparagus on the barbecue for several minutes, then sprinkle with low-fat fetta or goat’s cheese.
- Add a few stems to your usual salad or risotto to give it a new twist and added nutrition?
- Serve raw with the usual carrots, celery and cucumber when offering guests crudités and dips.
Nutrition notes:
Asparagus is low in energy (one spear contains just 3 calories) and is cholesterol free. It’s a good source of folate, which helps your body make new blood cells and also helps prevent birth defects in pregnant women. It also contains fibre, potassium and vitamin C, one serve of asparagus providing a quarter of our daily vitamin C requirements.
Buying:
Look for asparagus that is brightly coloured with firm, green stems and full heads. It’s best to buy bunches with spears of the same thickness so they cook evenly.
Storing:
Asparagus can be kept in the crisper section of the fridge, where it should last for about three days. Alternatively, keep the stems moist by standing them in about 1cm of water, cover with a plastic bag and place in the fridge. It’s a good idea to remove any rubber bands or ties from around the stems before storing.
Preparing:
Trim the coarse, woody stems. With a peeler or knife, cut away any blemishes and then rinse under running water. You do not need to peel asparagus, but some people do prefer it this way.
Enjoying:
- Steam or cook asparagus in boiling water for a few minutes, then drizzle with lemon or lime juice and cracked pepper.
- Pop some asparagus on the barbecue for several minutes, then sprinkle with low-fat fetta or goat’s cheese.
- Add a few stems to your usual salad or risotto to give it a new twist and added nutrition?
- Serve raw with the usual carrots, celery and cucumber when offering guests crudités and dips.
Sunday, March 15, 2009
C is for Chinese
It was finally time for the C dinner and it was my turn to cook. I chose Chinese as it's not a cuisine that features on my regular dinner rotation and I very rarely go out to Chinese restaurants as growing up in the country we only ever had the choice of Chinese or Italian if we wanted to go out for dinner.
I wanted to stay away from the standard stir fry option so I started trolling the internet for some inspiration. I came across Kylie Kwong's recipes on the ABC website and decided on a Steamboat. I thought that being able to do all the prep work before everyone arrives and then being able to sit around the table and cook our dinner together would be great fun.
Menu:
Pork Dumplings
Steamed Chicken Buns
Chinese Steamboat
Plain Rice
Egg Custard Buns
________________________________________
Chinese Steamboat
300 g (1 lb 6 oz) squid
300 g (10 oz) organic pork fillet, finely sliced on the diagonal
300 g (10 oz) organic chicken fillet, finely sliced on the diagonal
300 g (10 oz) organic beef fillet, finely sliced on the diagonal
400 g (13 oz) snapper fillets, finely sliced on the diagonal
6 uncooked king prawns (jumbo shrimp), peeled and deveined but with tails intact
Squid marinade
2 large red chillies, halved lengthways, deseeded and roughly sliced
1 teaspoon sea salt
11/2 tablespoons palm sugar
1 tablespoon fish sauce
2 tablespoons ginger julienne
1 tablespoon lime juice
Garlic and ginger paste
10 garlic cloves, crushed
1/2 cup roughly chopped ginger
1 teaspoon sea salt
Pork marinade
2 tablespoons Hoisin sauce
1 tablespoon Shao Hsing wine
1 teaspoon Chinese black vinegar
dash of sesame oil
Chicken marinade
1 tablespoon oyster sauce
1 tablespoon Shao Hsing wine
1 teaspoon light soy sauce
dash of sesame oil
Beef marinade
2 tablespoons Chinese BBQ sauce
1 tablespoon Shao Hsing wine
1 teaspoon freshly ground pepper & sea salt mix
dash of sesame oil
Fish marinade
2 tablespoons finely sliced coriander stalks and roots
1 tablespoon peanut oil
2 teaspoons sea salt
1 teaspoon white sugar
Prawn marinade
1 tablespoon finely diced lemongrass
1/4 cup finely sliced spring onions (scallions)
1 1/2 tablespoons ginger julienne
1 tablespoon Shao Hsing wine
1 teaspoon sea salt
dash of sesame oil
1 bunch choy sum
1 bunch green asparagus
1 Chinese white cabbage
2 cups bean sprouts
1/3 bunch mint
1/3 bunch sweet Thai basil
1/3 bunch coriander
1/3 bunch Vietnamese mint
300 g (10 oz) fresh Hokkien noodles
75 g (21/2 oz) fresh shiitake mushrooms, stems discarded
Stock
3 litres (3 quarts) water
4 spring onions (scallions), trimmed and cut in half crossways
10 garlic cloves, crushed
20 slices ginger
60 g (2 oz) galangal, peeled and sliced
3 lemongrass stalks, bruised
2 tablespoons sea salt
Dipping sauces
combine 3 tablespoons oyster sauce with 1 teaspoon sesame oil
combine 2 tablespoons of each of hoisin sauce, Chinese black vinegar and Chinese BBQ sauce
combine 1 teaspoon dark soy sauce with 2 teaspoons light soy sauce, 1 teaspoon diced ginger and a dash of sesame oil
Rinse squid and pat dry with kitchen paper. Cut the squid down the centre so that it will open out flat. Using a small, sharp knife, score shallow diagonal cuts in a criss-cross pattern on the inside surface. Cut scored squid into 5 x 2.5 cm (2 x 1 in) pieces and place in a bowl.
For the squid marinade, pound chilli and salt into a rough paste with a pestle and mortar. Add palm sugar, pound lightly, then stir in fish sauce, ginger and lime juice. Add marinade to the squid in the bowl.
Place pork, chicken, beef, fish and prawns in separate bowls, then set aside while you prepare the garlic and ginger paste. Pound garlic, ginger and salt together with a pestle and mortar until you have a rough paste. Divide this paste between the pork, chicken and beef.
Add the five lots of marinade ingredients for the pork, chicken, beef, fish and prawns to their respective bowls. Thoroughly mix the contents of each bowl, then cover and refrigerate for 2 hours.
Trim ends from the choy sum, then cut crossways into 3 pieces and wash thoroughly; drain.
Wash the asparagus and snap off the woody ends, then peel the lower part of the stem and cut into thirds on the diagonal.
Discard outer leaves of cabbage, then slice cabbage in half lengthways, remove core and cut crossways into about 4 pieces and wash thoroughly, pulling pieces apart to separate leaves.
Wash bean sprouts and all the herbs thoroughly; drain well.
Pick sprigs from the herbs.
Blanch Hokkien noodles in boiling salted water until 'al dente' — about 4 minutes. Drain, refresh in cold water, then thoroughly drain again.
Arrange choy sum, asparagus, cabbage, bean sprouts, herbs, noodles and mushrooms in simple serving bowls. Place these on the table, along with the bowls of marinated meats and seafood.
About an hour before your guests are due to arrive, make the stock. Place the water in a large electric wok — about 35 cm (14 in) in diameter. Add all remaining stock ingredients and bring to the boil, simmer, uncovered, for 20 minutes. Turn off heat, cover and set aside.Finally, arrange all the dipping sauces and condiments in small bowls on the table, allowing two bowls of each.
When everyone is ready to sit down and eat, place the electric wok in the centre of the table. Reheat stock and invite your guests to choose their own meat, fish and vegetables to cook in the simmering stock, before dipping them in their favourite sauces and condiments.
Towards the end of the meal the noodles are added to the rich, full-flavoured stock and slurped.
Source: Kylie Kwong
I made some variations to the original recipe which can be found here -http://www.abc.net.au/kyliekwong/recipes/s952592.htm
I wanted to stay away from the standard stir fry option so I started trolling the internet for some inspiration. I came across Kylie Kwong's recipes on the ABC website and decided on a Steamboat. I thought that being able to do all the prep work before everyone arrives and then being able to sit around the table and cook our dinner together would be great fun.
Menu:
Pork Dumplings
Steamed Chicken Buns
Chinese Steamboat
Plain Rice
Egg Custard Buns
________________________________________
Chinese Steamboat
300 g (1 lb 6 oz) squid
300 g (10 oz) organic pork fillet, finely sliced on the diagonal
300 g (10 oz) organic chicken fillet, finely sliced on the diagonal
300 g (10 oz) organic beef fillet, finely sliced on the diagonal
400 g (13 oz) snapper fillets, finely sliced on the diagonal
6 uncooked king prawns (jumbo shrimp), peeled and deveined but with tails intact
Squid marinade
2 large red chillies, halved lengthways, deseeded and roughly sliced
1 teaspoon sea salt
11/2 tablespoons palm sugar
1 tablespoon fish sauce
2 tablespoons ginger julienne
1 tablespoon lime juice
Garlic and ginger paste
10 garlic cloves, crushed
1/2 cup roughly chopped ginger
1 teaspoon sea salt
Pork marinade
2 tablespoons Hoisin sauce
1 tablespoon Shao Hsing wine
1 teaspoon Chinese black vinegar
dash of sesame oil
Chicken marinade
1 tablespoon oyster sauce
1 tablespoon Shao Hsing wine
1 teaspoon light soy sauce
dash of sesame oil
Beef marinade
2 tablespoons Chinese BBQ sauce
1 tablespoon Shao Hsing wine
1 teaspoon freshly ground pepper & sea salt mix
dash of sesame oil
Fish marinade
2 tablespoons finely sliced coriander stalks and roots
1 tablespoon peanut oil
2 teaspoons sea salt
1 teaspoon white sugar
Prawn marinade
1 tablespoon finely diced lemongrass
1/4 cup finely sliced spring onions (scallions)
1 1/2 tablespoons ginger julienne
1 tablespoon Shao Hsing wine
1 teaspoon sea salt
dash of sesame oil
1 bunch choy sum
1 bunch green asparagus
1 Chinese white cabbage
2 cups bean sprouts
1/3 bunch mint
1/3 bunch sweet Thai basil
1/3 bunch coriander
1/3 bunch Vietnamese mint
300 g (10 oz) fresh Hokkien noodles
75 g (21/2 oz) fresh shiitake mushrooms, stems discarded
Stock
3 litres (3 quarts) water
4 spring onions (scallions), trimmed and cut in half crossways
10 garlic cloves, crushed
20 slices ginger
60 g (2 oz) galangal, peeled and sliced
3 lemongrass stalks, bruised
2 tablespoons sea salt
Dipping sauces
combine 3 tablespoons oyster sauce with 1 teaspoon sesame oil
combine 2 tablespoons of each of hoisin sauce, Chinese black vinegar and Chinese BBQ sauce
combine 1 teaspoon dark soy sauce with 2 teaspoons light soy sauce, 1 teaspoon diced ginger and a dash of sesame oil
Rinse squid and pat dry with kitchen paper. Cut the squid down the centre so that it will open out flat. Using a small, sharp knife, score shallow diagonal cuts in a criss-cross pattern on the inside surface. Cut scored squid into 5 x 2.5 cm (2 x 1 in) pieces and place in a bowl.
For the squid marinade, pound chilli and salt into a rough paste with a pestle and mortar. Add palm sugar, pound lightly, then stir in fish sauce, ginger and lime juice. Add marinade to the squid in the bowl.
Place pork, chicken, beef, fish and prawns in separate bowls, then set aside while you prepare the garlic and ginger paste. Pound garlic, ginger and salt together with a pestle and mortar until you have a rough paste. Divide this paste between the pork, chicken and beef.
Add the five lots of marinade ingredients for the pork, chicken, beef, fish and prawns to their respective bowls. Thoroughly mix the contents of each bowl, then cover and refrigerate for 2 hours.
Trim ends from the choy sum, then cut crossways into 3 pieces and wash thoroughly; drain.
Wash the asparagus and snap off the woody ends, then peel the lower part of the stem and cut into thirds on the diagonal.
Discard outer leaves of cabbage, then slice cabbage in half lengthways, remove core and cut crossways into about 4 pieces and wash thoroughly, pulling pieces apart to separate leaves.
Wash bean sprouts and all the herbs thoroughly; drain well.
Pick sprigs from the herbs.
Blanch Hokkien noodles in boiling salted water until 'al dente' — about 4 minutes. Drain, refresh in cold water, then thoroughly drain again.
Arrange choy sum, asparagus, cabbage, bean sprouts, herbs, noodles and mushrooms in simple serving bowls. Place these on the table, along with the bowls of marinated meats and seafood.
About an hour before your guests are due to arrive, make the stock. Place the water in a large electric wok — about 35 cm (14 in) in diameter. Add all remaining stock ingredients and bring to the boil, simmer, uncovered, for 20 minutes. Turn off heat, cover and set aside.Finally, arrange all the dipping sauces and condiments in small bowls on the table, allowing two bowls of each.
When everyone is ready to sit down and eat, place the electric wok in the centre of the table. Reheat stock and invite your guests to choose their own meat, fish and vegetables to cook in the simmering stock, before dipping them in their favourite sauces and condiments.
Towards the end of the meal the noodles are added to the rich, full-flavoured stock and slurped.
Source: Kylie Kwong
I made some variations to the original recipe which can be found here -http://www.abc.net.au/kyliekwong/recipes/s952592.htm
Wednesday, March 4, 2009
Char-grilled Salmon with Parsley Relish, Asparagus & Pumpkin
400g butternut pumpkin, peeled and thickly sliced
1 Tbs olive oil
4 x 200g salmon fillets
16 asparagus spears
4 Tbs Parsley Relish
lime wedges
Preheat oven to 180C (350F).
Place pumpkin in a bowl with half the oil and toss to coat. Transfer to a baking dish and lightly season. Bake for 20 minutes, or until soft and golden.
Meanwhile, heat a non-stick grill plate or barbeque grill to high. Lightly brush salmon fillets with remaining oil. Place salmon on grill, flesh side down, and cook for 4 minutes. Remove from heat and set aside, covered.
Bring a saucepan of lightly salted water to a boil. Add asparagus and blanch for 2 minutes, then drain. Arrange salmon on pumpkin slices, then top with parsley relish and add asparagus spears.Serve with lime wedges.
Serves 4 for dinner
Parsley Relish
1 bunch flat-leaf (Italian parsley
6 anchovy fillets
2 Tbs baby capers
grated zest of 2 lemons
1/2 cup lemon juice
1/4 cup olive oil
freshly ground black pepper
Place all ingredients except oil in a food processor. Lightly process, then, with the motor still running, add enough oil to form a thick paste.
Season to taste with pepper. Serve cooked lamb, beef or salmon with a dollop of relish on top.
Makes about 1 1/2 cups
Source: The CSIRO Total Wellbeing Diet
1 Tbs olive oil
4 x 200g salmon fillets
16 asparagus spears
4 Tbs Parsley Relish
lime wedges
Preheat oven to 180C (350F).
Place pumpkin in a bowl with half the oil and toss to coat. Transfer to a baking dish and lightly season. Bake for 20 minutes, or until soft and golden.
Meanwhile, heat a non-stick grill plate or barbeque grill to high. Lightly brush salmon fillets with remaining oil. Place salmon on grill, flesh side down, and cook for 4 minutes. Remove from heat and set aside, covered.
Bring a saucepan of lightly salted water to a boil. Add asparagus and blanch for 2 minutes, then drain. Arrange salmon on pumpkin slices, then top with parsley relish and add asparagus spears.Serve with lime wedges.
Serves 4 for dinner
Parsley Relish
1 bunch flat-leaf (Italian parsley
6 anchovy fillets
2 Tbs baby capers
grated zest of 2 lemons
1/2 cup lemon juice
1/4 cup olive oil
freshly ground black pepper
Place all ingredients except oil in a food processor. Lightly process, then, with the motor still running, add enough oil to form a thick paste.
Season to taste with pepper. Serve cooked lamb, beef or salmon with a dollop of relish on top.
Makes about 1 1/2 cups
Source: The CSIRO Total Wellbeing Diet
Subscribe to:
Posts (Atom)