Garlic Gourmet - Eat your way to better health (Part 2) - Beetroot fritters, Spicy purple sprouting broccoli, Asian fish parcel

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Beetroot fritters

Description: Beetroot fritters

Makes: 12 small fritters

Per fritter; 51 calories; 0.9g protein; 2.8g fat (of which o.4g saturated fat); 5.5g carbs (of which 2g sugar); 0.8g fibre trace of salt.

1 dsp cumin seeds

4 large raw beetroots, peeled and grated

4 tbsp flour, plus extra for shaping fritters

2 garlic cloves

3 tablespoons olive oil

1.    Heat a frying pan, add the cumin seeds and toast over a high heat for two minutes to release their flavor.

2.    In a bowl, combine the grated beetroot, flour and cumin, then crush in the garlic cloves and season.

3.    Mix the ingredients together, then wet your hands and shape into small balls. Sprinkle some flour onto a plate and coat the balls in the flour. Fry as for the courgette fritters.

Spicy purple sprouting broccoli

Description: Spicy purple sprouting broccoli

Serves: 5

Per serving: 98 calories; 7.5g protein; 6.5g fat (of which 1,1g saturated fat); 3g carbs (of which 3g sugar); 5,5g fibre; 0,7g salt.

600g purple sprouting broccoli or curly kale

1 tsp (heaped) sesame seeds

½ tbsp olive oil

½ tbsp seasame oil

5 garlic cloves, finely sliced

A thumb-sized piece of ginger, finely sliced

1 red chilli, deseeded and finely diced

1 tbsp white wine vinegar

1 tbsp light soy sauce

1.    Bring a large pan of salted water to the boil. Add the broccoli and blanch for three to four minutes, then drain and set aside.

2.    Meanwhile, heat a small frying pan, ad the sesame seeds and toast over a medium heat until they start to pop – this will take about two minutes. Set aside.

3.    In another frying pan, heat the oils over a medium heat then add the garlic, ginger and chilli, and fry gently for two minutes.

4.    Add the broccoli and turn to coat with the oil. Add the vinegar and soy sauce and cook for a further two minutes.

5.    Serve with the sesame seeds sprinkled over.

Asian fish parcel

Description: Asian fish parcel

Serves: 4

Per serving: 208 calories; 30g protein; 3g fat (of which 0.5g saturated fat); 17g carbs (of which 3g sugar); 1g fibre; 3g salt.

Olive oil for brushing

4 large fillets of Pollack, or other sustainable white, flaky fish

A thumb-sized piece of ginger, peeled and grated

8 garlic cloves, sliced

4 tbsp light soy sauce

½ tbsp. toasted sesame oil

2 pak choi, finely sliced

2 spring onions, finely chopped, to garnish

A handful of fresh coriander, roughly chopped, to garnish

200g steamed jasmine rice, to serve

1.    Pre-heat the oven to 190oC/gas mark 5

2.    Take four sheets of foil, large enough to loosely encase each fillet, and lay on a work surface. Brush one side of each sheet with olive oil

3.    Place a fish fillet in the center of each sheet then arrange on a baking tray, bringing the sides of the sheets up around the fish.

4.    Top each fillet with the ginger, garlic, chilli and soy sauce, then fold over the foil to seal. Transfer the tray to the oven and bake the parcels for 15-20 minutes.

5.    Meanwhile, lightly sauté the pak choi in sesame oil for three to four minutes on a medium heat.

6.    Serve the fish and juices on a bed of jasmine rice with the pak choi, and garnish with chopped coriander and spring onions.

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