Good Health Choices New Zealand – August 2019

Chunky fried

caulif lower rice

»^ SERVES 4

500g cauliflower, cut into florets
(see tip)
1½ tbsp extra virgin olive oil
2 eggs, beaten lightly
2 cloves garlic, crushed
1 tsp finely grated fresh ginger
2 fresh small red Thai chillies, seeded,
sliced thinly
1 medium red capsicum, sliced thinly
50g fresh baby corn, halved lengthways
100g fresh shiitake mushrooms,
sliced thinly
200g sugar snap peas, halved
lengthways
2 tsp tamari
6 spring onions, sliced thinly
¼ cup fresh coriander leaves

1 Process the cauliflower until
coarsely chopped.
2 Heat 2 teaspoons of the oil in a
large, deep frying pan or wok. Pour in
half the egg and swirl around the base
of the pan to make a thin omelette;
cook for 2 minutes or until the egg is
just set. Remove from the pan; roll
tightly, then cut into thin strips.
Repeat with the remaining egg.
3 Heat the remaining oil in the same
pan over medium heat; cook the
garlic, ginger and chilli, stirring, for
2 minutes or until fragrant. Add the
cauliflower; cook, stirring, over high
heat for 5 minutes or until the
cauliflower starts to colour.
4 Add the capsicum and corn;
cook, stirring, for 2 minutes or until
the capsicum starts to soften. Add the
mushrooms and peas; cook, stirring,
for a further 2 minutes. Stir in the
tamari and spring onion; cook, stirring,
until combined and heated through.
Season to taste with pepper.
5 Top the cauliflower rice with
omelette strips and coriander
leaves; serve.

TIP
You can serve the veg mixture with
¾ cup brown rice instead of cauliflower.

Hoisin beef stir-fry

» SERVES 4

1 tsp sesame oil

1 fresh small red chilli, chopped

finely (see tip)

2 cloves garlic, crushed

1 tsp finely grated fresh ginger

⅓ cup (80ml) Chinese cooking

wine (Shaoxing)

⅓ cup (80ml) soy sauce

800g lean beef strips

1 tbsp peanut oil

100g fresh shiitake mushrooms,

trimmed

500g choy sum, stems separated

from leaves

4 spring onions, halved

lengthways

¼ cup (60ml) hoisin sauce

1 fresh long red chilli, sliced

thinly on the diagonal (see tip)

1 Combine the sesame oil,

chopped chilli, garlic, ginger,

half the wine and half the soy

sauce in a large bowl. Add the

beef strips; toss to coat in the

mixture. Cover; refrigerate for

3 hours or overnight.

2 Heat half the peanut oil in a

wok or large frying pan; stir-fry

the undrained beef mixture,

in batches, until the beef is

browned all over and just

cooked through. Remove

from the wok.

3 Heat the remaining

peanut oil in the wok; stir-fry

the mushrooms, choy sum

stems and spring onion with

¼ cup (60ml) water. Cover;

cook for 5 minutes or until the

vegetables are tender.

4 Return the beef to the wok

with the hoisin, choy sum

leaves, and remaining wine

and soy sauce; stir-fry until

the choy sum leaves just wilt.

5 Top the stir-fry with the

sliced chilli; serve.

TIP

Remove the seeds from the chilli

if you prefer less heat.

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