Garlic Mash

This mashed potato adapts from a plain mash to being spiced up with a new dimension of garlic taste.

INGREDIENTS

2 lb. floury potatoes cut into chunks

salt & pepper

8 garlic cloves, crushed

2/3 cup milk

6 tbsp. butter

pinch of freshly grated nutmeg

1.  Put the potatoes into a large pan, add enough water to cover and a pinch of salt. Bring to a boil and cook for 10 minutes. Add the garlic and cook for an additional 10-15 minutes, or until the potatoes are tender.

2.  Drain the potatoes and garlic, reserving 3 tablespoons of the cooking liquid. Return the reserved cooking liquid to the pan, than add the milk and bring to simmering point. Add the butter, return the potatoes and garlic to the pan, adn turn off the heat. Mash thoroughly with a potato masher.

3.  Season the potato mixture to taste with nutmeg, salt, and pepper and beat thoroughly with a wooden spoon until light and fluffy. Serve immediately.

NUTRITIONAL INFORMATION

Calories……………………..347

Protein………………………..6g

Carbs………………………..41g

Sugars………………………..3g

Fat……………………………18g

Saturates…………………..12g

 

Sesame Stir-Fry

Stir-fry meals are a quick and delicious way to a healthy meal.

INGREDIENTS

3 tbsp. peanut or coin oil                     6 scallions chopped

1 tbsp. sesame oil                                2 tbsp. dark soy sauce

12 garlic cloves, finely chopped           2 tbsp. chinese rice wine

8 oz. broccoli cut into florets              3 tbsp. water

4 oz. snow peas or snap peas              1 tbsp. sesame seeds, toasted to garnish

1 head nappa cabbage shredded

1.  Heat both oils in a preheated wok or large heavy bottomed skillet. Add the garlic and stir-fry for 30 seconds. Add the broccoli and stir-fry for 3 minutes. Add the snow peas and stir-fry for 2 minutes, than add the shredded napa cabbage and scallions and stir-fry for an additional 2 minutes.

2.  Stir in the soy sauce, Chinese rice wine, and water and cook, stirring constantly, for 3-4 minutes. Transfer to a warmed serving dish, sprinkle with the toasted sesame seeds, and serve.

NUTRITIONAL INFORMATION

Calories………………………165

Protein…………………………6g

Carbs…………………………..6g

Sugars…………………………2g

Fat…………………………….13g

Saturates……………………..2g

 

Spring Rolls

Slender pieces of vegetables wrapped in a dough and deep fried to crisp perfection.

INGREDIENTS

2 scallions, trimmed               generous 2 cups bean sprouts

5 dried chinese mushrooms    1 tbsp. soy sauce

1 large carrot                           salt

2 oz. canned bamboo shoots  12 spring roll wrappers

2 oz. napa cabbage                  1 egg beaten

2 tbsp. vegetable oil

1. To make the garnish, make several cuts into the trimmed end of a scallion and place in a bowl of iced water until the tassels open out. Place the mushrooms in a small bowl and cover with warm water. Let soak for 20-25 minutes, than drain and squeeze out the excess water. Remove the coarse centers and slice the mushroom caps thinly. Cut the carrot and bamboo shoots into very thinly julienne strips. Chop the scallions and shred the Napa cabbage.

2.  Heat 2 tablespoons of oil in a preheated wok. Add the mushrooms, carrot, and bamboo shoots and stir-fry for 2 minutes. Add the scallions, Napa cabbage, bean sprouts, and soy sauce. Season to taste with salt and stir-fry for 2 minutes. Cool.

3. Divide the mixture into 12 equal portions and place on portion on the edge of each spring roll wrapper. Fold in the sides and roll each one up, brushing the join with beaten egg to seal. Heat the oil for deep frying in a large, heavy bottomed pan to 350-375 F/180-190 C, or until a cube of bread browns in 30 seconds. Add the spring rolls, in batches, and cook for 4-5 minutes, or until golden brown and crispy. Take care that the oil is not too hot or the rolls will brown on the outside before cooking on the inside. Drain on paper towels. Keep warm. Garnish wil scallion tassels and serve.

NUTRITIONAL INFORMATION

Calories……………………..186

Protein…………………………4g

Carbs…………………………18g

Sugars…………………………2g

Fat…………………………….11g

Saturates……………………..1g

 

French Onion Soup

A savoury soup served as a light snack or appetizer.

INGREDIENTS

1 lb. 8 oz. onions                   2 tbsp. all-purpose flour

3 tbsp. olive oil                     1/2 cup dry white wine

4 garlic cloves, 3 chopped    8 cups vegetable stock

& 1 peeled but kept whole     6 slices french bread

1 tsp. sugar                           3 cups grated swiss cheese

2 tsp. chopped fresh thyme                                          

1. Thinly slice the onions. Heat the olive oil in a large, heavy bottomed pan, than add the onions and cook, stirring occasionally, for 10 minutes, until they are just beginning to brown. Stir in the chopped garlic, sugar, and thyme, than reduce heat and cook, stirring occasionally for 30 minutes, or until the onions are golden brown.                         

2.  Sprinkle in the flour and cook, stirring, for 1-2 minutes. Stir in the wine. Gradually stir in the stock and bring to a boil, skimming off any scum that rises to the surface, than reduce the heat and simmer for 45 minutes. Meanwhile, toast the bread on both sides under a preheated medium broiler. Rub the toast with the garlic clove.

3.  Ladle the soup into 6 flameproof bowls set on a cookie sheet. Float a piece of toast in each bowl and divide the grated cheese between them. Place under a pre-heated medium hot boiler for 2-3 minutes, or until the cheese has just melted. Garnish with thyme sprigs and serve.

NUTRITIONAL INFORMATION

Calories………………………443

Protein………………………..20g

Carbs………………………….37g

Sugars………………………….8g

Fat……………………………..24g

Saturates…………………….11g

 

Hello world!

Welcome to WordPress.com. This is your first post. Edit or delete it and start blogging!