PRAWN SALAD with GREENS

Even though it is only the beginning of spring, I'm already feeling like making meals fit for summer! This is a perfect meal for a late dinner, as it is incredibly light and healthy. I'm really getting used to making seafood a few times a week and I feel like I'm reaping the health benefits already. Prawns are a complete & great source of protein, as they contain all nine amino acids and 100g of prawns contains a whooping 25g of protein, around the same amount as chicken & beef contain. This seafood is very low in calories (always nice to hear!). 100g of prawns contains a mere 115 or so calories. Whilst prawns do contain higher than average levels of cholesterol, they are made up of GOOD cholesterol due to their healthy fats (Omega 3 fatty acid). Prawns are also a rich in Vitamin B-6, B-12, iron and zinc. They may not be the cheapest meat option, but who isn't willing to spend some money on their health? 

INGREDIENTS

• 1 teaspoon extra virgin olive oil
• 1 garlic clove, finely chopped
• 3cm fresh ginger, grated 
• 200g green beans, trimmed & cut into 3em pieces
• 1/2 a bunch buk choy, roughly chopped
• 1/2 a bunch pak choy, roughly chopped
• 2 tablespoons soy sauce
• 300g raw or cooked prawns, shelled & tails on or off 
• 2 tablespoons lime juice
• Optional- fresh coriander leaves, torn and 1 spring onion, finely chopped

COOKING 

1. Heat olive oil in a medium fry pan over medium heat, swirling to coat the pan. Add the garlic and ginger and cook, stirring often, for 2 minutes or until fragrant. 

2. Add the cut beans to the pan and cook for 1 minute, stirring, before adding the buk choy & pak choy. Add the soy sauce to the pan and stir well, then cover for 2 minutes or until the buy & pak choy are tender (the beans can still have a little crunchiness to them). 

If the prawns are raw: remove the vegetables from the pan and add a small splash more olive oil to the pan over medium heat. Add the prawns and cook for 1-2 minutes or until they become cloudy in colour. 

If the prawns are cooked: remove the vegetables from the pan and place them in a medium bowl with the cooked prawns. Drizzle the lime juice on top and add the coriander and spring onion, if using. Toss well and serve. 

Serves / 2

Total Preparation time / 10 minutes 

Total Cooking time / under 10 minutes 

x Emily

SEARED TUNA with ASIAN GREENS

In my effort to eat more fish, tuna has become the star meat! I love how the taste of tuna steak is not the least bit fishy, especially when combined with Asian flavours. Here is my latest tuna creation; Seared Tuna Steak with Asian Greens. I really like adding edamame to stir frys, however if you are not a fan of soy beans or do not have access to them, you can use 1/2 a head of broccoli instead. I stress that everyone has different stove heatings and likes their tuna cooked differently, so cook it to your liking. In this recipe this tuna is cooked medium rare, not rare. 

INGREDIENTS

• 1/2 cup brown rice 
• 2 tablespoons kecap manis
• 2 tablespoons rice wine vinegar
• 1 tablespoon lime juice
• 1 garlic clove, finely chopped
• 2cm fresh ginger, grated
• Optional- 5cm lemongrass, finely chopped
• 1 teaspoon extra virgin olive oil 
• 2 x 150-200g tuna steak
• 1/2 a bunch pak choy, end removed and roughly chopped
• 1/2 a bunch buk choy, end removed and roughly chopped
• Either 1/2 a head of broccoli, finely chopped into even sized florets OR 100g edamame beans, shelled (weighed after shelling)
• 2 teaspoons sesame seeds
• 2 spring onions, finely chopped, to serve 

COOKING 

1. Bring the brown rice and 1 cup of water to the boil in a small to medium saucepan over high heat, covered. Once boiled, reduce to a simmer and cook for around 10 minutes or until all water is absorbed and the rice is just tender. 

2. Meanwhile, pour the kecap manis, vinegar, lime juice, garlic, ginger, lemongrass if using and 2 tablespoons of water into a mug or small jug and stir to combine. Set aside near the stove. 

3. Heat the olive oil in a medium frying pan over medium heat, swirling to coat. Add the tuna steaks and cook for 2 minutes each side. After this time return the tuna to the original side and pour the sauce mixture from step 2 over the top of the tuna. Cook the tuna for 30 seconds each side, making sure to cover it with the sauce. Remove the tuna from the pan, leaving the sauce in the pan and placing the cooked tuna onto your serving plates. 

4. Add the pak choy, buk choy and broccoli or edamame to the pan and cook, stirring often so that the sauce does not stick to the pan, for 3-5 minutes or until the vegetables are tender. Remove from heat. 

Serve each tuna steak with half of the vegetable sauce mixture and half of the rice. Sprinkle 1 teaspoon of sesame seeds and half of the chopped spring onions on top of each dish. 

Serves / 2 

Total Preparation time / max 15 minutes 

Total Cooking time / max 15 minutes 

x Emily 

BOCCONCINI, TOMATO & BASIL SALAD

In my world, bocconcini is up there as one of the ultimate cheeses in life. I can’t really describe why. These miniature Italian mozzarella cheese balls just do something to me. Translated, bocconcini means ‘small mouthfuls’ and originated in Naples, Italy. Initially made from the milk of water buffaloes, nowadays you will generally find bocconcini made from a combination of water buffalo and cow’s milk.

My boyfriend’s mother made this simple yet delicious dish on Saturday night, alongside tender Barramundi, lemon-zested prawns, guilt-ridden twice deep-fried potato wedges and a fetching walnut, beetroot and goat’s cheese salad. Whilst all these dishes were weighing down the table, I really just wanted to eat all of the bocconcini salad. The best and tastiest things in life always seem to be the simplest. 

INGREDIENTS

• 1/2 large bunch of basil leaves, washed & roughly chopped
• 1 tub of bocconcini (around 210g), drained & cut up into slices 
• either 1 punnet cherry tomatoes halved, 2 large tomatoes thinly sliced or half of each
• 1/4 cup balsamic vinegar
• Optional- 1 teaspoon garlic powder 

PREPARATION

1. Place tomato pieces in a single layer on the bottom of a small baking or cooking tin or casserole dish (I used a square tin 20cm x 20cm). Drizzle 1/3 of the vinegar on top. Top the tomato with the bocconcini slices, then drizzle another 1/3 of vinegar on top. (Optional step- combine the basil leaves and the garlic powder in a medium bowl and toss to mix well). Scatter the basil leaves on top of the cheese and pour the remaining vinegar over the top. 

Serve cold alongside a main dish. 

Serves / 4 as a side salad 

Total Preparation time / 10 minutes 

x E