Chicken and egg savoury rice

This is also a great way to use left over fried tandoori chicken.

Preparation time:20minutes
Total cooking time:12 minutes
Serve 4

Ingredients:
2 tbsp oil
1 onion,finely chopped
1/2 red capsicum,finely chopped
1/2 green capsicum,finely chopped
10 spring onions,thinly sliced
2-3 small red chillies,seeded and finely chopped
2 garlic cloves,finely chopped
1 tbsp grated fresh ginger
125g(4oz)Barbecued or Tandoori chicken,finely chopped
5 eggs,lightly beaten
740g(4 cups)cook cooked rice
3-4 tsp seasoning sauce
salt to taste
1/4cup chopped parsley

Method:
1.Heat the wok until very hot,add oil and swirl it around to coat the side.Stir-fry the ginger,garlic,onions,capsicum,spring onions,chili over medium-high heat for 3-4 minutes or until the vegetables are cooked but not brown.Add the barbecued chicken and toss to combine.
2.Reduce the heat, then pour in the beaten eggs.Season well with salt and pepper.Gently stir the egg mixture until it is creamy and almost set.
3.Add the rice and gently stir-fry to incorporate all the ingredients and heat the mixture through.
4.Sprinkle with the seasoning sauce and stir in the parsley.Serve immediately.

NUTRITION PER SERVE
Protein 15g;Fat 20g;Carbohydrate 60g;Dietary Fibre 3.5g;Cholesterol 295mg;2105kJ(500cal)

COOK'S FILE
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HINT:Instead of 5 whole eggs and use 6 egg whites only.I used Sriracha hot chili sauce.
VARIATION:Can substitute coriander leaves instead of parsley.

Spicy Red Lentil Soup

Preparation time:15 minutes
Total cooking time:35 minutes
Serves 4-6

Ingredients:
2 tbsp oil
1 medium onion,finely chopped
1 tsp ground cumin
1 tsp ground coriander
1 tsp chili powder
2 garlic cloves,crushed
500g (1lb 2oz) red lentils
1.25-1.5litres(5-6cups) vegetable stock
Salt to taste
90g(1/3cup) thick plain yoghurt

Method:
1.Heat the oil in a heavy-based pan.Cook the onions over medium heat until soft.Stir in the spices and garlic for a minute.
2.Add the lentils,stirring to coat well with the spices.Pour in the stock and stir well.Bring to the boil,then reduce the heat and simmer,partially covered with a loose-fitting lid,for 30 minutes.Finally add salt.
3.Add a little more vegetable stock if you prefer a thinner soup and serve with a dollop of yoghurt on top.


NUTRITION PER SERVE(6)
Protein20g;Fat 9g;Carbohydrate 30g;Dietary Fibre 12g;
Cholestrol 2mg;1219kJ(290cal)

COOK'S FILE
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STORAGE TIME:This soup will keep for 1 day in fridge,but becomes quite thick on standing-thin it down with stock or water
NOTE:Red lentils do not need soaking prior to cooking.

Spaghetti Bolognaise

Preparation time:10 minutes
Total cooking time:1hr30mins
Serves 4

Bolognaise sauce is a meat-based sauce served on a bed of spaghetti with a good sprinkling of grated Parmesan cheese originating in Bologna, Italy.

Ingredients:
2 tbsp oil
1 onion,chopped
1 tbsp crushed garlic
500g minced turkey
425g tomatoes chopped
4 tbsp tomato paste(puree)
2 tsp pepper powder
1 tsp paprika powder
1 tsp dried oregano
1 tsp dried basil
375 g spaghetti
salt to taste
grated Parmesan cheese or chopped parsley for garnish

Method:
1.Heat oil in a large pan;add onion and garlic.Stir over medium heat for 5 minutes or until tender.
2.Add turkey,cook over high heat for 10 minutes or until well browned and almost all liquid has evaporated.Use a fork to break up any lumps of turkey.
3.Add tomato,tomato paste,salt,oregano and basil;bring it to boil.Reduce heat to low,simmer,uncovered ,stirring occasionally until sauce has thickened.Remove from flame once its done,this takes about 20-30 minutes.
4.Add spaghetti to another large pan of rapidly boiling water with 1 tsp of salt and cook until tender;drain.
Serve spaghetti in individual bowls with bolognaise sauce spooned over the top.Sprinkle with freshly grated Parmesan cheese or parsley.

COOK'S FILE
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Hint:Cook the sauce until you get rid of the raw tomato smell.
Variation:Instead of dried oregano and dried basil,can use fresh once too.Can replace paprika powder with chili powder too.

FISH GRAVY WITH PEPPER

Ingredients:

1kg fish,cut into 1" thick slices (I used tilapia)
1/2 tsp jeera
1/4 tsp mustard
1 tbsp tuvar dal
1 tbsp pepper
2 onions.chopped
2 tomato,chopped
1/2 cup tamarind juice
1 strand curry leaves
1 tsp ginger,grind to paste
2 tsp garlic,grind to paste
Oil and salt

Method:
1.Fry jeera,mustard,sambar dal and pepper with oil. Keep them aside.Add 1 chopped onion and 1 chopped tomato.
2.Grind all the mixture to paste expect onion and tomato.Once its done,grind the onion and tomato too.
3.Heat oil in a kadai,saute curry leaves, chopped onion,ginger,garlic and remaining tomato.
4.Wait till oil separates then add the mixture and cook it for 15-20mins.
5.Finally add the fish and boil it for 10-15 mins

BLACK EYED PEAS FRITTERS WITH MINT CHUTNEY

Ingredients:

1 cup black eyed pea
1/2 cup fried peanuts
1/2 cup chopped onion
1 tsp jeera powder
1 tsp chilli powder
4 green chillies
1/4 cup coriander leaves
2 tbsp corn-flour
3 tbsp maida
salt
oil to fry

Method:
1.Soak black eyed peas over night
2.Combine the peas,onion,peanuts,water,salt and puree until smooth
3.Transfer to a bowl,cover and refrigerate for an hour.
4.Remove the batter and add the chopped chillies,cornmeal,maida and corinander leaves with a wooden spoon.
5.In a saucepan,heat oil and spoon the batter into the oil.Fry until the fritters are golden-brown.
6.Transfer the fritters to a paper-towel-lined plate to drain.If you're not eating them immediately,keep them warm in an oven warmed to 200 degrees.

Mint Chutney

Ingredients:

1 bunch mint
1 strand curry leaf
1/4 cup coriander leaves
3/4 tsp cumin seeds
1 tsp urad dal
2 tsp channa dal
1/4 tsp pepper
1 tsp coriander seeds
2 green chili
1/4 cup tamarind juice
1 tbsp jaggery
1 tbsp coconut
salt
oil

Method:
1.In a saucepan,heat oil and fry cumin seeds,urad dal,channa dal,pepper,coriander seeds.Fry till golden brown and keep it aside.
2.Then add mint,curry and coriander leaves.Fry till the leaves shrink and leave the moisture.It takes about3-5 minutes.
3.Allow it to cool down.
4.Add tamarind juice,coconut,jaggery and required water to grind to paste.