Prawn Fried Rice

Preparation Time 10 minutes

Ingredients (serves 6)
500g (2 1/2 cups) long-grain rice
1 tbs peanut oil
800g peeled green prawns
6 bacon rashes, rind removed, coarsely chopped, about 1.5cm pieces
3 eggs, lightly whisked
8 green shallots, ends trimmed, thinly sliced diagonally
100g (1 1/2 cups) bean sprouts, ends trimmed
80ml (1/3 cup) soy sauce
Method
Cook the rice following packet directions or until tender. Spread the rice over a baking tray. Place in the fridge overnight to cool completely.
Heat the oil in a wok or frying pan over high heat until just smoking. Add the prawns and stir-fry for 3-4 minutes or until the prawns curl and change colour. Transfer to a plate. Add the bacon and stir-fry for 2-3 minutes or until golden and crisp. Transfer to the plate.
Add the egg and swirl slightly. Cook for 2-3 minutes or until almost set. Use a wooden spoon to stir and break up the egg. Add prawns, bacon, rice and soy sauce and stir-fry for 2-3 minutes or until the rice is heated through.
Add the shallot and bean sprouts and stir-fry for 1 minute or until combined.

Enjoy
Chef Nathan

Ricotta and lime pancakes

Ingredients (serves 2)
3/4 cup plain flour
1/2 teaspoon baking powder
1 tablespoon brown sugar
1 egg, separated
2 tablespoons low-fat ricotta
200ml skim milk
1 small lime, rind finely grated, juiced
olive oil cooking spray
1/4 cup low-fat vanilla yoghurt
1 tablespoon honey
2 passionfruit, halved
lime wedges, to serve

Method
Sift flour and baking powder into a bowl. Stir in sugar. Make a well in the centre. Whisk egg yolk, ricotta, milk, lime rind and 1 tablespoon lime juice in a bowl until well combined. Add to flour and whisk until batter is smooth. Cover and set aside for 20 minutes to rest.
Whisk eggwhite in a bowl until firm peaks form. Fold gently into batter.
Heat a non-stick frying pan over medium-high heat. Spray with oil. Pour 1/3 cup batter into centre of pan and tilt to spread. Cook for 2 to 2 1/2 minutes or until small bubbles appear on surface.
Carefully turn and cook for a further 1 to 2 minutes or until golden and cooked through. Transfer to a plate. Cover with foil to keep warm. Repeat with remaining batter, spraying pan with oil before cooking each pancake.
Place 3 pancakes on each plate. Top with yoghurt and drizzle with honey. Spoon over passionfruit pulp. Serve with lime wedges.

Barramundi with Summer Vegetables

Ingredients (serves 4)
2 teaspoons olive oil
1 onion, chopped
2 garlic cloves, crushed
2 zucchini, chopped
1 red capsicum, chopped
1 eggplant, chopped
3 Roma tomatoes, chopped
1/4 teaspoon caster sugar
1/4 cup chopped basil leaves
4 (700g) barramundi fillets
olive oil cooking spray
lemon wedges,
crusty bread
Method
Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook for 3 minutes, or until soft. Add zucchini, capsicum, eggplant, tomatoes and sugar. Stir to combine. Cover and cook for 20 minutes, or until tender. Stir through basil. Season with salt and pepper. Heat a large non-stick frying pan over high heat. Spray both sides of fish with oil. Cook for 3 minutes each side, or until light golden and cooked through. Place vegetables onto serving plates. Top with fish. Serve with lemon wedges and crusty bread.
Notes & tipsNote: Perch or ling are also suitable white-fleshed fish suitable for pan frying.

Sausage risoni

Ingredients (serves 4)
1/4 cup olive oil
500g gourmet peppered
beef sausages (see tip)
1 red onion, halved, thinly sliced
2 garlic cloves, crushed
1 green capsicum, thinly sliced
700g bottle Italian tomato passata sauce (see note)
500g packet risoni pasta
1 tablespoon oregano leaves, chopped
80g baby rocket
25g parmesan cheese, shaved
Method
Heat 1 tablespoon oil in a non-stick frying pan over medium-high heat. Add sausages. Cook, turning often, for 15 minutes or until cooked through. Transfer to a plate lined with paper towel. Slice sausages.
Heat 1 tablespoon oil in a large heavy-based saucepan over medium-high heat. Add onion, garlic and capsicum. Cook for 3 minutes or until soft. Add tomato passata and 4 cups cold water. Bring to the boil.
Add risoni and cook, stirring, for 10 minutes or until risoni is just tender. Add oregano and season with salt and pepper. Stir sausages through warm risoni. Cover to keep warm.
Toss rocket, parmesan and remaining 1 tablespoon oil together in a bowl. Season with salt and pepper. Spoon risoni mixture into bowls. Top with rocket salad and serve.
Notes & tips
Tip: Chicken, pork or chorizo sausages would all be suitable in this recipe.
Note: Tomato passata is a concentrated sauce made from sieved tomatoes, available from the supermarket.
SourceSuper Food Ideas - June 2006 , Page 69