Home' Advocate Communications : Fiordland Advocate 6 February 2009 Contents Page 10 | 6 February, 2009
Long before the current trend
towards healthier foods – even
some fast food outlets now promote
salads on their menus – greens
were a staple in many cultures
including those of China and Italy.
Stir-fried and steamed greens are
an essential part of Oriental menus.
And the Italians feature courgettes
(known as zucchini in Italy and
Australia and summer squash in the
USA) in pastas and cheese dishes
as well as stuffing them with meat
Dark leafy greens and beans are
packed with vitamins A and C plus
calcium, fibre, and some iron and
folate. Spinach, baby bok choy
(shanghai cabbage), and silver
beet – when young and tender – are
great sliced into salads.
The best courgettes are those
that are dark green, glossy and
crisp. These young specimens are
excellent thinly sliced and tossed in
a good vinaigrette. When soft, they
tend to be bitter and need cooking.
But they can be curried, stir-fried,
combined with tomatoes and garlic,
or pineapple and peppers.
Raw green beans are difficult to
digest so therefore should always
be served cooked. If to be used in a
salad, blanch the beans in a large
saucepan of boiling water until crisp
tender, drain well then plunge into
icy water to stop the cooking. When
cool, drain and pat dry. The little
round green beans are particularly
good additions to salads.
Greens are go
To prepare the vinaigrette, whisk
the vinegar and mustard until
smooth. Gradually whisk in the
Grill or microwave the bacon until
crisp. Cut into large pieces.
Blanch the beans until crisp
tender. Drain and refresh in icy
water. Cook the tortellini in a
large saucepan of simmering
water according to the packet
instructions, until tender.
Drain and place in a large bowl.
Sprinkle with half of the
Cool for 10 minutes. Carefully
toss the tortellini with the beans,
spinach, dill and seasonings.
Drizzle with the remaining dressing
just before serving. Serve warm or
at room temperature.
Tortellini Green Salad
Fish on Asian Greens
1⁄2 cup short-grain rice
500g lean pork, chicken or beef, finely minced
1 egg, lightly beaten
2 teaspoons soy sauce
1⁄2 teaspoon sugar
4 each: water chestnuts, button mushrooms, finely
1 teaspoon finely grated root ginger
1 spring onion, diced
Place the rice in a small bowl and cover with cold water.
Soak for 2 hours. Drain and spread on a towel to dry.
Combine the meat, egg, soy sauce and sugar in a bowl,
mixing well. Add the water chestnuts, mushrooms,
ginger and onion and mix again. Scoop about 11⁄2
tablespoons of the mixture and shape into 3cm ball.
Repeat until mixture is used.
Roll one ball at a time in the rice, pressing in firmly.
To cook, place a sheet of waxed paper in a steamer.
Arrange the meat balls on top. Cover and steam over
boiling water for about 30 minutes. Serve at once with
a dipping sauce (eg chilli or soy sauce) either as a
starter or as part of a Chinese main course. Serves 4-6.
1⁄4 cup red wine vinegar
2 teaspoons Dijon-style
1⁄2 cup extra virgin olive oil
3-4 rashers, streaky bacon
125g round green beans
300g packet fresh
4 cups (65g) baby spinach
leaves or torn spinach
1/4 cup chopped dill
freshly ground salt and
pepper to taste
1⁄2 teaspoon salt
1 onion, diced
2 cloves garlic, crushed
2 tbspns canola oil
1c self-raising flour
1c shredded tasty cheese
4 eggs, lightly beaten
freshly ground black pepper
1⁄4 cup each: chopped
parsley, basil leaves
Korean Sesame Dressing
This dressing is also excellent served with beans or
steamed Asian greens.
Korean Sesame Dressing: 1 tablespoon sesame seed
2 tablespoons each: canola oil, toasted sesame seeds,
1⁄4 cup light soy sauce
1 clove garlic, crushed
2 small spring onions, finely chopped
1 teaspoon honey
dash chilli powder
2 tablespoons garlic-infused rice bran oil
Combine all ingredients for the dressing in a bowl.
Top and tail the courgettes. Cut into 2cm rounds.
Heat the oil in a non-stick frying pan. Stir-fry the
courgettes until lightly coloured. Place in a serving
dish and drizzle with a little of the dressing. Serve the
remainder on the side. Serves about 6.
Cheese & Courgette Bake
Preheat the oven to 180°C. Lightly grease a
23cm square baking dish or similar.
Top and tail the courgettes and shred coarsely.
Sprinkle with salt. Place in a sieve to drain and
stand for 30 minutes.
Sauté the onion and garlic in the oil in a heavy
pan, until soft.
Squeeze the courgettes dry. Place in a bowl
with the flour and cheese, tossing to mix well.
Add the onion and garlic. Stir in the eggs then
season with salt, pepper, parsley and basil.
Bake for about 40 minutes. Stand for 10
minutes before cutting into squares to serve.
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