52 recipes+ MAY 2017
12 eggs, at room temperature
1 tablespoon milk
2 green onions, finely chopped
1 lime, juiced, plus cheeks,
to serve
2 cloves garlic, crushed
1 teaspoon fish sauce
1 teaspoon sesame oil
1 cup bean sprouts
1 Lebanese cucumber,
deseeded, sliced
1 carrot, cut into matchsticks
⅓ cup mint leaves
⅓ cup coriander leaves
2 tablespoons fried shallots
1 fresh long red chilli, sliced
140g can crab meat, drained
1 Whisk eggs, milk and onion
in a large jug. Heat a non-stick
frying pan over moderate heat.
To make each omelette, add
¼ cup of egg mixture to pan;
swirl to coat base and sides.
Cook for 2 minutes or until
golden brown underneath. Slide
onto a heatproof plate. Repeat
with remaining egg mixture to
make 8 omelettes in total.2 Meanwhile, whisk juice,
garlic, fish sauce and sesame
oil in a bowl. Combine the
sprouts, cucumber, carrot, mint,
coriander, fried shallots and
chilli in a bowl. Add dressing;
toss to combine.3 To serve, place 2 omelettes on
each serving plate. Top with
salad; sprinkle with crab.Crab Omelette with Asian Salad
SERVES 4 PREP 10 minutes COOK 20 minutes
NUTRITION 1998kJ; 21g fat (7g sat); 16g protein; 24g carbohydrate; 8g
fibre a serve COST $3.50 a serve + DIY IDEA Omit crab. Use a 415g
can drained flaked pink salmon instead. + BUDGET TIP Omit mint.
TUESDAY WEDNESDAY
2 x 400g cans chickpeas, rinsed
1½ cups dried packaged
breadcrumbs
¾ cup chopped flat-leaf parsley,
plus ½ cup leaves extra
2 cloves garlic, crushed
1 long fresh red chilli,
finely chopped
2 tablespoons ground cumin
2 teaspoons lemon juice
½ cup chickpea flour
Vegetable oil, to deep-fry
1 red onion, halved, thinly
sliced
4 Lebanese breads
⅔ cup light hummus1 Line an oven tray with baking
paper. Place chickpeas in a food
processor; pulse until smooth.
Transfer to a bowl. Add the
breadcrumbs, parsley, garlic,
chilli, cumin and juice; mix well.Roll heaped tablespoons of
mixture into balls. Place on
prepared tray; chill for 5 minutes.
Toss in flour to lightly coat.2 Pour enough vegetable oil
into a saucepan to reach a depth
of 5cm. Heat over high heat
(oil is ready when a cube of
bread crisps quickly without
absorbing any oil). Deep-fry
falafel, in 3 batches, for 2 minutes
or until golden brown. Drain
on paper towel.3 Combine extra parsley leaves
and onion in a bowl. Spread
bread with hummus. Top with
falafel, then parsley salad. Roll
up tightly to enclose; cut in half.Falafel Wraps
MAKES 6 PREP 15 minutes + 5 minutes to chill COOK 10 minutes
NUTRITION 2100kJ; 27g fat (8g sat); 16g protein; 49g carbohydrate;
9g fibre a serve COST $3.50 a serve + DIY IDEA Use ground
coriander instead of ground cumin.