TERIYAKI SALMON ON ASPARAGUS SPEARS – PHASE 3

INGREDIENTS496e2750-eb75-4ae0-abc1-c1fcaf03074d

Bunch of asparagus
2 cloves of garlic chopped
1 heaped teaspoon grated fresh ginger
Pinch of stevia
1 tablespoon tamari
1 tablespoon olive oil
200g salmon

DIRECTIONS

Heat oil in pan.
Add half the garlic and asparagus Spears.
Toss till gently cooked being careful not to overcook.
Place onto serving plate.
Bring pan back to heat.
Add remaining garlic and ginger.
Add salmon steak.
Cover with lid to allow salmon to cook evenly through.
Approx 3 mins.
Remove lid and turn off heat.
Add stevia and tamari.
Serve salmon and sauce over bed of asparagus.
Serve hot.

Makes 1 serving

By Helen Wu

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SQUID WITH GINGER, BROCCOLI AND ASPARAGUS – PHASE 3

squid

INGREDIENTS

Whole squid gutted cleaned and scored and cut into pieces
2 pieces ginger
1/2 head of broccoli (part boiled for 1 min)
1/2 bunch asparagus
2 tablespoons tamari sauce
1/2 cup chicken stock
1 tablespoon olive oil

DIRECTIONS

Heat oil in pan. Add ginger. Fry a couple mins till fragrant. Add squid. Toss and fry till cooked through.
Add broccoli and asparagus, tamari and stock. Cook till heated through.
Serve hot.

Makes 2 servings

By Helen Wu

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SMOKEY MUSSEL PAELLA – PHASE 3

palella

INGREDIENTS

400 grams mussels boiled and de-shelled
3 cloves garlic chopped
1/4 cabbage
Few saffron threads
1/2 cup fish or chicken stock
2 tablespoons tomato paste
Splash of liquid smoke
1/4 cup beans
1 tablespoon olive oil

DIRECTIONS

Prepare mussels and place aside.
Blitz cabbage in processor until it resembles ‘rice’ crumbs.
In paella dish (or frypan) heat oil and add garlic. Add cabbage. Toss till cabbage wilted and sweats thru.
Add stock, saffron and tomato paste. Mix to combine.
Add beans and heat till cooked thru.
Add liquid smoke before turning off heat. Lay the cooked mussels on top and serve.

NOTE: you can use cauliflower rice instead of cabbage. You can use prawns, squid or chicken rather than mussels and use capsicum, tomatoes and more fresh herbs for different colors and flavours!

Makes 2 serving

By Helen Wu

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TUNA & CAULIFLOWER SOUP – PHASE 3

INGREDIENTSsoup

200 grams tuna chunks
1 teaspoon tomato paste
Spinach
Cauliflower
1 and a half cup of stock cubes
Some spices of your choice, black pepper, paprika and mixed herbs

DIRECTIONS

 

Bring stock cubes to boil then add cauliflower,let it steam add spices cook for 5 mins.
Add tuna and till it cooks.
At last step add the spinach and cook for 5 more mins.
Serve hot.

Serves 1

By Preety Seeckun

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SCALLOPS – PHASE 3

INGREDIENTSunnamed

Scallops 175grams
Spinach 1 cup
Fresh snow peas 1/4 cup
Onion
Pepper
Vegie stock
Milk/light cream 10mls
Hot sauce
Garlic
Squeeze of lemon juice
Splendier noodles (angel hair noodles)

 

DIRECTIONS

With a little vegetable stock cook scallops with garlic and onion.
Drain off stock and light cook in juices.
Add milk/cream, then pepper, hot sauce , spinach, squeeze of lemon and noodles
Continue cooking on medium till noodles are heated all way through and serve.

Serves one

By Sheree Kelly

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