We took a virtual culinary trip around the globe and brought
home some of the healthiest and most tantalizing tastes to recreate your own
kitchens.
Asian treats
This recipe is an adaptation of one of my favourite Asian dim sum called siu
mai, which features strongly in Cantonese cuisine.
Usually the filling is prepared and wrapped in a dough-like paper. I prefer to
use a light wrapping of steamed cabbage, which makes a slightly healthier
snack.
Add parsley to the dumplings for a splash of colour. Serve as snacks or as a plated starter.
Nutritional content per serving: 805 kJ
5.1 g carbohydrate, 33 g protein, 4 g fat, 3 g fibre
Prawn and Chicken Dumplings
Makes about 20 Dumplings/serves 4-6
·
400 g prawns, shelled and deveined
·
250 g chicken fillets
·
5 spring onions, finely chopped
·
4 garlic cloves, crushed
·
4 t (20 ml) crushed fresh ginger
·
2 egg whites
·
2 t (10 ml) cornflour
juice and zest of ½ lemon
·
1 t (5 ml) low-sodium soya sauce
·
1 t (5 ml) sesame oil
·
¼ t sea salt
·
¼ t milled black pepper
·
6 cabbage leaves
1.
Place all the ingredients except the cabbage leaves into a food
processor and blend to an almost smooth mixture. Don't blend until completely
smooth; try to retain a little texture. Set aside to chill in the fridge.
2.
Blanch the cabbage leaves in a large pot of boiling water for a couple
of minutes — just to soften slightly, don't overcook. Lay
on a wooden board and cut ribbons of cabbage about 4 cm wide.
3.
Roll the prawn and chicken mixture into about 4 cm (30 g) balls. Place
each ball on a strip of blanched cabbage and roll up.
4.
Place cabbage rolls into a barn-boo steamer, but not so close that they
touch. Place steamer over a pot of boiling water. Steam for about 10 minutes
until prawn and chicken mix is cooked through.
5.
Arrange on a serving platter. Serve immediately while still warm.
Low-sodium soya sauce makes the perfect dip.
Note: Siu mai is a popular dim sum and found on menus around the
world.
Italian
inspiration
Originating from the Neapolitan cuisine, this dish has
become popular all over the world. Pizza is an oven-baked,
disc-shaped flat bread traditionally topped with tomato sauce, cheese and a
variety of toppings.
Substitute the flour for the dough with wholewheat,
spelt or rye flour if you prefer. Use the thin base as a vessel for your favourite healthy toppings.
Nutritional content per serving if 5 servings 1 830 kJ
50 g carbohydrate, 15 g protein, 20 g fat, 7 g fibre
Artichoke, Feta and Mushroom Pizza
Makes 5-6 medium pizzas
Dough
·
200 g self-raising
flour
·
½ C (125 ml) water
·
2ml salt
·
2 T (30 ml) olive oil
·
2m1 salt
Tomato sauce
·
2 T (30 ml) olive oil
·
2 onions, very finely chopped
·
3 fat cloves garlic, crushed
·
500 g chopped tomatoes
·
4 large basil leaves
·
2 sprigs fresh thyme leaves, finely chopped
·
1 bay leaf
·
½ C (125 ml) chopped parsley
·
½ t sea salt
·
½ t milled black pepper
·
Pinch sugar
Toppings
·
120 g white mushrooms, torn into pieces
·
390 g tin artichoke hearts, drained and torn in
half
·
100 g reduced-fat feta cheese
·
100 g low-fat mozzarella, grated
·
½ C (125 ml) loosely packed basil leaves
- Place the dough
ingredients in a food processor and blend to form a ball. Divide the dough
into about 5 pieces and roll into a round, flat shape. Use your fingers to
do this and make your own free-form shaped pizza. Place on baking trays.
- Set the oven to 200°C.
For the tomato sauce, fry the onion in a lit-tle oil. Add the remaining ingredients and allow the
sauce to simmer, uncovered, for about 10 minutes. Dollop a spoonful of
tomato sauce on each dough base. Scatter the toppings on the dough.
- Place in the oven and
bake for about 15-30 minutes until the pizza edges are crisp and golden
and the cheese has melted.
