SOUTH INDIAN PRAWN AND COCONUT CURRY
0:35 Prep • 4 Serves • Main • Every day
INGREDIENTS
1 medium red onion, chopped
2 garlic cloves, chopped
3cm piece ginger, peeled, chopped
2 long green chillies, chopped, plus extra, to serve
1/2 teaspoon ground turmeric
2 teaspoons ground cumin
2 teaspoons sunflower oil
400g potatoes, peeled, chopped
2 large carrots, cut into rounds
1/2 cup reduced-fat coconut milk
500g peeled green prawns, tails intact
1 large zucchini, halved, thinly sliced
100g baby spinach
2 cups steamed brown basmati rice, to serve
METHOD
Place onion, garlic, ginger, chilli, turmeric and cumin in a food processor and blitz until a paste.
Heat oil in a large heavy-based saucepan over medium heat. Add the curry paste and cook, stirring, for 2–3 minutes, or until fragrant. Add potatoes, carrots and 1 cup of water, and bring to the boil. Reduce heat to low and simmer, covered, for 15 minutes, or until potato is nicely tender.
Add coconut milk, prawns and zucchini, and simmer, uncovered, for 5 minutes. Stir through the spinach until just wilted. Serve with steamed rice and garnish with extra green chilli.
NUTRITION
Per serve
1730kJ/414 calories; 33g protein; 7g fat (includes 3g saturated fat;
saturated : unsaturated fat ratio 0.75); 50g available carbohydrate
(includes 9g sugars and 41g starch); 7g fibre; 470mg sodium
RECIPE AND IMAGE
Courtesy of Australian Healthy Food Guide magazine.
For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au
CHINESE STYLE BEEF JERKY
0:30–1:00 hr Prep • 0:10 Cook • 12 Servings • Gluten free • Lactose free • Main meal
INGREDIENTS
Preparation ingredients
1 kilogram of fresh lean beef (e.g., chuck steak, trimmed)
3 large pieces of ginger
2 tablespoons of cooking wine or Chinese rice wine
600ml rice bran oil for wok frying
Flavouring ingredients
20 g fresh ginger, grated. Alternatively, use ginger powder
2.5 g five-spice powder
10 g salt
3 g Chinese pepper powder
40 ml soy sauce (gluten-free if needs)
1 teaspoon cooking wine
3 g chicken powder
6 g cumin powder
1 tablespoon sesame oil
25 g sugar
Accompaniments
6 Cups lower GI white rice
12 Cups fresh Asian greens
3 Tablespoons of Oyster sauce
Sprinkle white sesame seeds for decoration.
METHOD
Preparation
Add the beef to a pot of cold water, and simmer for 1 hour with
all the preparation ingredients. For a quicker recipe, you can use a
pressure cooker and cook for ~20 min or until tender. Take the cooked
beef out, and cool slightly. Cut the beef into 1 cm x 1 cm x 5 cm
pieces.
Cooking
Fry the beef in a fry pan or wok over the medium heat until brown (~ 3 minutes). Drain the beef from the oil.
Use another pan or wok. Stir-fry the beef on a low heat with all the flavoring ingredients until they are all mixed (1-2 minutes).
Steam or boil the rice.
Steam or boil the Asian greens.
Serve with white sesame seeds.
TIPS
- Try plant-based meat for extra protein. Pre-cook the plant-based meat and mix with the rice in the pan for 1-2 minutes.
- For quick and easy meal, you can use pre-cooked rice instead of raw rice and grains.
DID YOU KNOW?
This is a popular Chinese main meal or snack. For a quick and healthier version, you may try to use an air-frier.
TOO MANY LEFTOVERS?
This can be chilled in the fridge for ~5 days.
NUTRITION
Per serve 2470 kJ/590 calories; 29.6g protein; 21.2g fat
(includes 6.5g saturated fat; saturated: unsaturated fat ratio 0.4); 65g
available carbohydrate (includes 6.0g sugars and 59g starch); 7.2g
fibre; 892mg sodium; 892mg potassium; sodium: potassium ratio 1.0
Shannon Shanshan Lin is an is an Accredited Practising Dietitian
and Credentialled Diabetes Educator with a particular research interest
in culturally and linguistically and indigenous populations. She has
been actively involved in the various committees both national and
internationally, including the Australian Diabetes Educators
Association, Global Chinese Diabetes Association and Beijing Key
Laboratory of Nutrition Intervention for Chronic Disease.
Contact: You can contact her via Wechat (ID= shannon033)
