PHOTOGRAPHY
SCOTT HAWKINS, CHRIS JANSEN & ROB SHAW
SEPTEMBER 2017 recipes+ 41SHOPPING LIST
REMINDER1½ cups vegetable oil
500g beef rump steak,
thinly sliced
¼ cup plain flour
3 fresh long red chillies,
thinly sliced
450g packet microwave
rice, heated
⅓ cup coriander leaves,
to serve
Lime wedges, to serve1 Heat oil in a wok or deep
frying pan over high heat
(oil is ready when a cube of
bread crisps). Combine beef
and flour in a bowl. Shake off
any excess flour.2 Deep-fry beef, in batches,
for 2 minutes or until lightly
browned. Transfer to paper
towel to drain.3 Cool oil, then drain from
wok. Add chilli to wok; stir-fry
for 30 seconds or until fragrant.
Return beef to wok; stir-fry
for 1 minute or until heated.
Spoon rice into bowls.
Top with beef and chilli.
Sprinkle with coriander.
Serve with lime wedges.Chilli Beef
SERVES 4 PREP 5 minutes COOK 10 minutes
NUTRITION 1820kJ; 32g fat (15g sat); 19g protein; 28g carbohydrate;
5g fibre a serve COST $3.50 a serveweekday cooking
THURSDAY FRIDAY
Lee Kum
Kee
Authentic
Chinese
Meals in
Minutes325g spaghetti
2 bunches asparagus,
cut into 4cm lengths
1 cup frozen broad beans,
thawed, peeled
1 cup frozen peas
2 tablespoons olive oil
1 lemon, zest finely
grated, juiced
2 tablespoons finely
chopped chives
1 fresh long red chilli,
thinly sliced
250g fresh low-fat ricotta
4 eggs, poached, to serve1 Cook pasta in a large
saucepan of boiling salted
water for 10 minutes or until
tender, adding asparagus,
broad beans and peas in
last 2 minutes of cooking.
Drain; return to pan.2 Meanwhile, whisk oil, zest,
juice, chives and chilli in a jug.3 Add chive mixture to pasta in
pan; toss to combine. Top with
ricotta then a poached egg.Asparagus, Broad Bean & Pea Spaghetti
SERVES 4 PREP 10 minutes COOK 10 minutes
NUTRITION 2234kJ; 21g fat (11g sat); 14g protein; 32g carbohydrate;
8g fibre a serve COST $3.50 a serveBUDGET
TIP
Omit the
asparagus.
Add extra
peas instead