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Enjoy A Variety Of Foods Every Day (Part 12) - Saucy Japanese greens with sticky sesame rice, Blood orange, mozzarella & rocket salad

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Saucy Japanese greens with sticky sesame rice

SERVES 2

PREP 20 mins

COOK 20 mins

·         1 tbsp caster sugar

·         140g/5oz sushi rice

·         1 tbsp sesame seeds, toasted

·         1 tsp sesame oil

·         1 tbsp sunflower oil

·         250g/9oz long-stemmed broccoli, such as Tenderstem or purple sprouting

·         90g pack baby Pak Choi, each halved lengthways

·         6 spring onions, halved lengthways

For the sauce

·         2 tbsp brown miso paste

·         1 tbsp Mirin

·         1 tbsp rice wine vinegar

·         1 tbsp soft brown sugar

·         2 tsp finely grated ginger

·         1 red chili, deseeded and diced

Saucy Japanese greens with sticky sesame rice

Saucy Japanese greens with sticky sesame rice

While waiting for the summer broccoli to arrive, enjoy the long-stemmed, cold-weather varieties instead. From dark, leafy purple sprouting broccoli to crisp, vibrant Tenderstem, they're a reason to love winter.

Stir together all the sauce ingredients with 1 tbsp water. Set aside.

Bring a large pan of water to the boil with the caster sugar and ½ tsp salt. Add the rice and boil for 15 mins (or following pack instructions) until just cooked. Drain well and return.to the pan. Sprinkle over the sesame seeds and sesame oil, then cover and set aside to keep warm.

Heat the sunflower oil in a wok until very hot, then toss in the broccoli and stir-fry for 2-3 mins until almost tender, adding splashes of water occasionally to create steam. Add the Pak choi and spring onions, and stir-fry for 30 sees, then stir in the sauce and cook for a further 1-2 mins, stirring constantly.

Spread the rice over 2 plates, divide over the stir-fry and serve straight away.

PER SERVING 552 kcals, protein 14g, carbs 91lg, fat 14g, sat fat 2g, fiber 7g, sugar 32g, salt 2.1g

 

Blood orange, mozzarella & rocket salad

SERVES 4

PREP 20 mins

NO COOK

Glistening with tangy pink juices, beautiful blood oranges are only around for a short time each year - enjoy them while you can.

·         3 blood (or normal) oranges

·         2 x 125g balls mozzarella, the best you can afford (or Burrata, if you can get it), torn

·         2 big handfuls rocket

·         ½ red onion, thinly sliced

·         crusty bread, to serve (optional)

For the dressing

·         3 tbsp olive oil

·         3 tbsp red wine vinegar

·         2 tsp caster sugar

·         2 tsp wholegrain mustard

·         1 tsp mustard seeds (black or brown)

·         1 tsp poppy seeds

Blood orange, mozzarella & rocket salad

Blood orange, mozzarella & rocket salad

Finely zest 1 of the oranges and mix with the dressing ingredients and some seasoning.

Cut the peel from the top and bottom of each orange, then sit each flat on a board. Using a small knife, cut away the peel and pith from each orange, working in downward strokes all the way around. Thinly slice the oranges and scatter over a platter with the mozzarella, rocket and onion.

Drizzle the dressing over the salad and eat with crusty bread, if you like.

PER SERVING 291 kcals, protein 14g, carbs 10g, fat 22g, sat fat 10g, fibre 2g, sugar 10g, salt 0.8g

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