Spinach and Feta Triangles

Preparation time: 30 minutes
Total cooking time: 40 minutes

Makes 8

Difficulty: Medium

1kg (2lb) spinach
¼ cup (60ml/2 fl oz) olive oil
1 onion, chopped
10 spring onions, sliced
20g (¾oz) chopped fresh parsley
1 tablespoon chopped fresh dill
Large pinch of ground nutmeg
35g (1¼oz) freshly grated Parmesan
150g (5oz) crumbled feta cheese
90g (3oz) ricotta cheese
4 eggs, lightly beaten
40g (1¼oz) butter, melted
1 tablespoon olive oil, extra
12 sheets filo pastry

1. Trim any coarse stems from the spinach. Wash the leaves throroughly, roughly chop and place in a large pan with just a little water clinging to the leaves. Cover and cook gently over low heat for 5 minutes, or until the leaves have wilted. Drain well and allow to cool slightly before squeezing tightly to remove the excess water.

2. Heat the oil in a heavy-based frying pan. Add the onion and cook over low heat for 10 minutes, or until tender and golden. Add the spring onion and cook for a further 3 minutes. Remove from the heat. Stir in the drained spinach, parsley, dill, ground nutmeg, Parmesan, feta, ricotta and egg. Season well.

3. Preheat the oven to moderate 180°C (350°F/Gas 4). Grease two baking trays. Combine the melted butter with the extra oil. Work with three sheets of pastry at a time, keeping the rest covered with a damp tea towel. Brush each sheet with butter mixture and lay them on top of each other. Cut each stack in half lengthways.

4. Spoon 4 tablespoons of the filling on an angle at the end of each strip. Fold the pastry over to enclose the filling and form a triangle. Continue folding the triangle over until you reach the end of the pastry. Put the triangles on the baking trays and brush with the remaining butter mixture. Bake for 20-25 minutes, or until the pastry is golden brown.

Nutrition per triangle:
Protein 15g; Fat 23g; Carbohydrate 14g; Dietary Fibre 4g; Cholesterol 135mg; 1335kJ (320kcal)

Note:
Feta is a salty Greek cheese that should be stored immersed in slightly salted water in the fridge. Rinse and pat dry before using.

Chicken Curry Puffs

Preparation time: 1 hour 30 minutes + 30 minutes chilling
Total cooking time: 35-45 minutes

Makes about 36

Difficulty: Medium

2 tablespoons oil
400g (13oz) chicken mince
2 cloves garlic, crushed
1 onion, finely chopped
3 coriander roots, finely chopped
2 teaspoons ground turmeric
1½ teaspoons ground cumin
3 teaspoons ground coriander
1 small potato, peeled and very finely diced
1 tablespoon chopped fresh coriander leaves and stems
3 teaspoons soft brown sugar
½ teaspoon ground black pepper
2 small red chillies, finely chopped
¼ cup (60ml/2 fl oz) fish sauce
1 tablespoon lime juice
Oil, extra, for deep frying
Chilli sauce or satay sauce, to serve

Pastry:
1½ cups (185g/6oz) plain flour
½ cup (90g/3oz) rice flour
½ teaspoon salt
60g (20z) butter
½ cup (125ml/4 fl oz) coconut milk

1. Heat the oil in a wok or frying pan. Add the mince and cook over high heat for 3 minutes, or until it is starting to brown. Break up any lumps of mince with a fork as it cooks. Add the crushed garlic, onion, coriander roots, ground turmeric, cumin and coriander, and the potato to the wok. Stir-fry over medium heat for about 5 minutes, or until the mince and potato are tender.

2. Add the fresh coriander, sugar, pepper, chilli, fish sauce and lime juice. Stir until well combined and most of the liquid has evaporated, then remove from the heat and allow to cool.

3. To make the pastry, sift the flours and salt into a medium bowl and rub in the butter until the mixture is fine and crumbly. Make a well in the centre, add the coconut milk and mix with a knife until the mixture forms a dough. Gently knead until the dough is smooth. Cover with plastic wrap and refrigerate for 30 minutes.

4. Divide the dough in half. Roll out one half on a lightly floured surface until it is about 3mm thick, and then cut into circles with an 8cm cutter.

5. Place 2 teaspoons of the filling in the centre of each circle, brush the edges of the pastry lightly with water and fold over to enclose the filling; press the edges to seal. Repeat with the remaining half of the dough, re-rolling the scraps until the dough and the filling are all used.

6. Heat the oil in a large wok or pan. Do not put too much oil in the wok - it should be only half full. Deep-fry the puffs, in batches, until puffed and browned. Remove from the oil with a wire mesh drainer, slotted spoon or tongs and drain on paper towels. Serve hot with chilli sauce or satay sauce.

Nutrition per puff:
Protein 3.5g; Fat 8g; Carbohydrate 7g; Dietary Fibre 0.5g; Cholesterol 15mg; 463kJ (111kcal)

Note:
If time is short, use about 8 sheets of ready-rolled puff pastry, instead of making the pastry.

Prawn Spring Rolls

Preparation time: 50 minutes
Total cooking time: 4 minutes

Makes about 18

Difficulty: Medium

50g (1¾oz) rice vermicelli
2 spring onions
1 cucumber, peeled
1 carrot
24 cooked prawns, peeled and chopped
2 tablespoons chopped roasted unsalted peanuts
2 Chinese mushrooms, soaked, chopped finely
½ lettuce, finely shredded
½ cup (25g/¾oz) chopped fresh mint
50g (1¾oz) bean sprouts
375g (12oz) rice paper rounds, 21cm (8½ inch) diameter

Dipping sauce:
2 tablespoons caster sugar
2 tablespoons fish sauce
2 tablespoons lime juice
1 tablespoon rice vinegar or white vinegar
1 spring onion, finely chopped
1 small red chilli, seeded and finely chopped
1 clove garlic, crushed

1. Put the vermicelli in a large bowl, cover with boiling water and leave for 1-2 minutes, or until soft. Rinse under cold water, drain, chop roughly with scissors and put in a bowl.

2. Very finely shred the spring onions, cucumber and carrot into 5cm (2 inch) strips. Blanch the carrot for 1 minute, drain and cool. Add the carrot, spring onion and cucumber to the cooled vermicelli with the prawns, peanuts, mushrooms, lettuce, mint and sprouts. Toss until the mixture is well combined.

3. For each spring roll, soften a rice paper in a bowl of warm water for 10-20 seconds. Lay it on a tea towel and place 3 tablespoons of filling in the centre. Fold in the sides and roll up into a parcel. Seal the edges by brushing with a little water. Place on a serving platter and cover with a damp cloth while you make the rest.

4. To make the dipping sauce, combine the sugar and 2 tablespoons warm water in a small bowl and stir until the sugar dissolves. Add the remaining ingredients and stir well. Serve with the spring rolls.

Nutrition per spring roll:
Protein 5g; Fat 1g; Carbohydrate 9g; Dietary Fibre 1g; Cholesterol 25mg; 265kJ (65kcal)

Thai Chicken Balls

Preparation time: 20 minutes
Total cooking time: 40 minutes

Serves 6

Difficulty: Medium

1kg (2lb) chicken mince
1 cup (80g/2¾oz) fresh breadcrumbs
4 spring onions, sliced
1 tablespoon ground coriander
1 cup (50g/1¾oz) chopped fresh coriander
¼ cup (60ml/2 fl oz) sweet chilli sauce
1-2 tablespoons lemon juice
Oil, for shallow frying

1. Preheat the oven to moderately hot 200°C (400°F/Gas 6). Mix the mince and breadcrumbs in a large bowl.

2. Add the spring onion, ground and fresh coriander, chilli sauce and lemon juice, and mic well. Using damp hands, form the mixture into even balls that are small enough to eat with your finders.

3. Heat the oil in a deep frying pan, and shallow-fry the chicken balls in batches over high heat until browned all over. Place the chicken balls on a baking tray and bake until cooked through. The small chicken balls will take 5 minutes to cook and the larger ones will take 10-15 minutes. This mixture also makes a delicious filling for sausage rolls.

Nutrition per serving:
Protein 34.5g; Fat 18.5g; Carbohydrate 13g; Dietary Fibre 2g; Cholesterol 150mg; 1475kJ (250kcal)

Red Pepper Muffins with Tapenade and Mascarpone

Preparation time: 20 minutes
Total cooking time: 20 minutes

Makes 24

Difficulty: Medium

1 red pepper
2 cups (250g/8oz) plain flour
3 teaspoons baking powder
¾ cup (75g/2½oz) grated Parmesan
½ cup (125ml/4 fl oz) milk
2 eggs, lightly beaten
¼ cup (60 ml/2 fl oz) olive oil
1½ tablespoons olive oil, extra
24 fresh basil leaves
75g/2½oz mascarpone

Tapenade:
½ cup (80g/2¾oz) pitted Kalamata olives
1 clove garlic, chopped
2 anchovies (optional)
2 teapsoons drained capers
2 tablespoons olive oil
2 teaspoons lemon juice

1. Cut the red repper into large flattish pieces. Cook, skin-side-up, under a hot grill until the skin blackens and blisters. Place in a plastic bag and allow to cool. Peel off the skin and finely chop the flesh.

2. Preheat the oven to moderate 180°C (350°F). Lightly grease 24 non-stick mini muffin holes. Sift the flour and baking powder into a bowl, then add the red pepper and Parmesan. Season then make a well in the centre.

3. Pour the combined milk, eggs and oil into the well. Fold gently with a metal spoon until just combined. Do not overmix - the batter should be lumpy. Overmixing will produce tough muffins.

4. Fill each muffin hole with mixture. Bake for 15-20 minutes, or until a skewer comes out clean. Cool slightly. Loosen each muffin with a flat-bladed knife then cool on a wire rack.

5. Meanwhile, to make the tapenade, place the olives, garlic, anchovies and capers in a food processor. Blend until finely chopped, then, while the motor is running, add the oil and lemon juice to form a paste. Season with pepper.

6. Heat the extra oil in a saucepan and fry the basil leaves until they are just crisp. Dry on paper towels.

7. While still warm, cut the tops off the muffins. Spread about half a teaspoon of mascarpone on each muffin, then add the same amount of tapenade. Put a basil leave on the top before replacing the muffin lids.

Nutrition per muffin:
Protein 3.5g; Fat 7g; Carbohydrate 10g; Dietary Fibre 0.5g; Cholesterol 23mg; 485kJ (115kcal)

Goat's Cheese Fritters with Roasted Red Pepper Sauce

Preparation time: 20 minutes + 30 minutes refrigeration
Total cooking time: 30 minutes

Makes 30

Difficulty: Medium

Roasted red pepper sauce:

2 red peppers
2 tablespoons olive oil
1 small red onion, finely chopped
1 clove garlic
80ml (2¾ fl oz) chicken or vegetable stock

420g (14oz) ricotta, well drained
400g (13oz) goat's cheese, crumbled
2 tablespoons chopped fresh chillies
¼ cup (30g/1oz) flour
2 eggs, lightly beaten
1 cup (100g/3½oz) dry breadcrumbs
Oil, for deep-frying

1. Cut the red peppers into 2-3 pieces, removing the seeds and membrane. Place, skin-side-up, under a hot grill until the skin blackens and blisters. Cool in a plastic bag, then peel away the skin and roughly chop the flesh.

2. Heat the oil in a frying pan over medium heat and cook the onion and garlic for 4-5 minutes, or until softened. Add the red pepper and stock. Bring to the boil, then remove from the heat, cool slightly and place in a food processor. Pulse until combined, but still a little lumpy. Season with salt and freshly ground black pepper and chill until needed.

3. Combine the ricotta, goat's cheese and chives in a bowl. Add the flour and egg, then season and mix well.

4. Put the breadcrumbs in a bowl. Roll a level teaspoon of the cheese mixture into a ball with damp hands, then flatten slightly and coat in the breadcrumbs. Repeat with the remaining mixture. Refrigerate for 30 minutes.

5. Fill a deep heavy-based saucepan or deep-fryer one-third full of oil and heat to 180°C (350°F), or until a cube of bread browns in 15 seconds. Cook the fritters in batches for 1 minute, or until browned, then remove from the pan and drain well on crumpled paper towels. Serve warm with the roasted red pepper sauce.

Nutrition per fritter:
Protein 5g; Fat 8g; Carbohydrate 4g; Dietary Fibre 0.5g; Cholesterol 26mg; 420kJ (100kcal)

Note:
The uncooked fritters can be frozen for up to 2 months or refrigerated for 2 days. The roasted red pepper sauce can be made up to 5 days in advance and kept in the refrigerator until needed.

Thai Chicken Sausage Rolls

Preparation time: 20 minutes
Total cooking time: 15 minutes

Makes 24

Difficulty: Medium

200g (6½oz) chicken breast fillet, roughly chopped
150g mild pancetta, chopped
1 clove garlic, crushed
3 spring onions, chopped
2 tablespoons chopped fresh coriander
2 bird's eye chillies, seeded and finely chopped
1 teaspoon fish sauce
1 egg
1 teaspoon grated fresh ginger
375g (12oz) block frozen puff pastry
1 egg yolk
2 tablespoons sesame seeds
Sweet chilli sauce, to serve
Fresh coriander, to serve

1. Preheat the oven to moderate 180°C (350°F/Gas 4). Put the chicken, pancetta, garlic, spring onion, coriander, chilli, fish sauce, whole egg and ginger in a food processor and process until just combined.

2. Roll out the pastry to a rectangle 30cm x 40cm. Halve lengthways. Take half the filling and, with floured hands, roll it into a long sausage and place along the long edge of one piece of pastry. Brush the edges with water and fold the pastry over, pressing down to seal. Place the sealed edge underneath. Repeat with the remaining pastry and filling.

3. Using a sharp knife, cut the sausage rolls into 3cm lengths on the diagonal; discard the end pieces. Brush the tops with egg yolk, then sprinkle with sesame seeds. Bake for 10-15 minutes, or until golden. Serve with sweet chilli sauce and garnished with fresh coriander.

Nutrition per sausage roll:
Protein 4.5g; Fat 6g; Carbohydrate 5.5g; Dietary Fibre 0.5g; Cholesterol 29mg; 385kJ (90kcal)

Variation:
For spicy lamb sausage rolls, follow the method outlined for the basic sausage roll, but change the filling. Mix 375g (12oz) lamb mince, ½ cup (40g/1¼oz) fresh breadcrumbs, ½ small grated onion, 2 teaspoons soy sauce, 1 teaspoon grated fresh ginger, 1 teaspoon soft brown sugar, ½ teaspoon ground coriander, ¼ teaspoon each of ground cumin and sambal oelek. Lightly sprinkle the uncooked sausage rolls with poppy seeds after glazing and bake for 10-15 minutes.

Roasted Orange Sweet Potato and Ditalini Patties

Preparation time: 15 minutes
Total cooking time: 1 hour 10 minutes

Serves 4

Difficulty: Easy

2 orange sweet potatoes (about 800g/1lb 10oz in total)
½ cup (90g/3oz) ditalini
30g (1oz) toasted pine nuts
2 cloves garlic, crushed
4 tablespoons finely chopped fresh basil
½ cup (50g/1½oz) grated Parmesan
35g (1¼oz) dry breadcrumbs
Plain flour, for dusting
Olive oil, for shallow-frying

1. Preheat the oven to very hot 250°C (500°F/Gas 10). Pierce the sweet potatoes several times with a fork, then place in a roasting tin and roast for about 1 hour, or until soft. Remove from the oven and cool. Meanwhile, cook the pasta in a large saucepan of boiling water until al dente. Drain and rinse under running water.

2. Peel the sweet potato and mash the flesh with a potato masher or fork, then add the pine nuts, garlic, basil, Parmesan, breadcrumbs and the pasta and combine. Season.

3. Shape the mixture into eight even patties (about 1.5cm thick) with floured hands, then lightly dust the patties with flour. Heat the oil in a large frying pan and cook the patties in batches over medium heat for 2 minutes each side, or until golden and heated through. Drain on crumpled paper towels, sprinkle with salt and serve immediately. grreat with a fresh green salad.

Nutrition per serving:
Protein 13.5g; Fat 15g; Carbohydrate 51g; Dietary Fibre 5.5g; Cholesterol 12mg; 1650kJ (395kcal)

Note:
To save time, drop spoonfuls of the mixture into the pan and flatten with an oiled spatula.

Serving suggestion:
The patties are great with aïoli - mix 1 clove of crused garlic into 90g/3oz whole-egg mayonnaise with a squeeze of lemon juice and season.

Peking Duck Rolls

Preparation time: 35 minutes + 10 minutes resting
Total cooking time: 5 minutes

Makes 24

Difficulty: Medium

1 cup (125g/4oz) plain flour
½ teaspoon sesame oil
½ large Chinese roast duck
6 spring onions, cut into 24 pieces 6cm long
1 Lebanese cucumber, seeded and cut into 6cm x 5mm batons
2-3 tablespoons hoisin sauce
2 teaspoons toasted sesame seeds
24 chives, blanched

1. Sift the flour into a small bowl, make a well in the centre, and pour in the sesame oil and ½ cup (125ml/4 fl oz) boiling water. Combine well until the mixture becomes a slightly sticky soft dough. If needed, add a few teaspoonss more of boiling water at a time if the mixture is still a bit dry. Knead the dough on a floured work surface for about 5 minutes, or until smooth. Cover and rest for about 10 minutes.

2. Shred the duck meat with your fingers and cut the skin into strips.

3. Roll the dough into a sausage shape and divide into 24 pieces, then roll each piece to an 8-9cm round with a rolling pin on a lightly floured board. Once they are rolled out, lay them out in a single layer and cover with plastic wrap or a tea towel while you are rolling out the others to prevent them from drying out.

4. Heat a non-stick frying pan over medium-high heat and dry-fry them in batches for about 20 seconds each side. Do not overcook, or they will be too crispy for rolling. The pancakes shold have slight brown speckles on them. Stack each pancake on a plate, and keep warm. If they cool down too much, reheat them by placing on a plate, covering with plastic wrap and microwaving for 20-30 seconds on High, or wrapping them in foil and backing in a warm (170°C/325°F/Gas 3) oven until warmed through.

5. Arrange a piece of spring onion, some cucumber strips, duck flesh and skin on each pancake. Drizzle with ½ teaspoon hoisin sauce and sprinkle with toasted sesame seeds. Roll the pancake up firmly and tie with a blanched chive strip to hold it in place. Serve immediately.

Nutrition per roll

Protein 4g; Fat 5g; Carbohydrate 6g; Dietary Fibre 0.5g; Cholesterol 20mg; 330kJ (80kcal)

Note:
You can make the pancakes 2-3 days ahead of time and wrap them tightly in plastic wrap until ready to serve. To reheat, put them on a plate, cover with plastic wrap and microwave them for 20-30 seconds on high, or wrap them in foil and place in a warm (170°C/325°F/Gas 3) oven until warmed through.

Macadamia-Crusted Chicken Strips with Mango Salsa

Preparation time: 25 minutes + 30 minutes refrigeration
Total cooking time: 15 minutes

Makes 24

Difficulty: Medium

12 chicken tenderloins (700g/1lb 2½oz), larger ones cut in half
Seasoned plain flour, for dusting
2 eggs, lightly beaten
250g (80z) macadamias, finely chopped
2 cups (160g/5½oz) fresh breadcrumbs
Oil, for deep frying

Mango salsa

1 small mango, very finely diced
2 tablespoons finely diced red onion
2 tablespoons roughly chopped fresh coriander leaves
1 fresh green chilli, seeded and finely chopped
1 tablespoon lime juice

1. Cut the chicken into strips. Dust the chicken strips with the flour, then dip them in the egg and, finally, coat them in the combined nuts and breadcrumbs. Chill for at least 30 minutes to firm up.

2. To make the salsa, combine all the ingredients in a small bowl and season to taste with salt and black pepper.

3. Fill a large heavy-based saucepan or deep-fryer one-third full of oil and heat to 180°C (350°F), or until a cube of bread dropped in the oil browns in 15 seconds. Cook the chicken strips in batches for 2-3 minutes, or until golden brown all over, taking care not to burn the nuts. Drain on crumpled paper towels. Serve the chicken strips warm with the salsa.

Nutrition per piece

Protein 8g; Fat 13.5g; Carbohydrates 6g; Dietary Fibre 1g; Cholesterol 43mg; 740kJ (175kcal)

Note:
These are best made on the day they are to be served.

Variations:
These chicken strips are also very tasty served with sweet chilli sauce. Try a different coating using almonds or peanuts.

Review:
These were absolutely gorgeous. I thought I'd made the nuts a bit too chunky, but they added a lovely crunchiness to the batter. The mango salsa was lovely, if you like things spicy, I'd suggest an extra half chilli or so, or maybe putting a couple of seeds in. If you want it mild and sweet, just use a half.

Spicy Corn Puffs

Preparation time: 25 minutes + 10 minutes standing
Total cooking time: 15 minutes

Makes 36

Difficulty: Medium

2 corn cobs
3 tablespoons chopped fresh coriander leaves
6 spring onions, finely chopped
1 small fresh red chilli, seeded and finely chopped
1 large egg
2 teaspoons ground cumin
½ teaspoon ground coriander
1 cup (125g/4oz) plain flour
Oil, for deep frying
Sweet chilli sauce, to serve

1. Cut down the side of the corn cobs with a very sharp knife to release the kernels, then place them in a large bowl. Holding the cobs over the bowl, scrape down the sides of the cobs with a knife to release all of the corn juice from the cob.

2. Add the fresh coriander, spring onion, chilli, egg, cumin, ground coriander, 1 teaspoon salt and freshly cracked black pepper to taste to the bowl, and stir well. Add the flour and mix well. The texture of the batter will vary depending on how much juice is released from the corn. If the mixture is too dry, add 1 tablespoon water, but no more than that as the batter should be quite thick and dry. Stand for 10 minutes.

3. Fill a large heavy-based saucepan or deep-fryer one-third full of oil and heat to 180°C (350°F), or until a cube of bread dropped in the oil browns in 15 seconds. Drop slightly heaped teaspoons of the corn batter into the oil and cook for about 90 seconds, or until puffed and golden. Drain on crumpled paper towels and serve immediately with a bowl of the sweet chilli sauce to dip the puffs into.

Nutrition per corn puff

Protein 1g; Fat 3.5g; Carbohydrate 4.5g; Dietary Fibre 0.5g; Cholesterol 5.5mg; 225kJ (55kcal)

Note:
The batter should be prepared just before serving, or the corn puffs may fall apart when cooked.

Beetroot Hummus

Preparation time: 15 minutes
Total cooking time: 40 minutes

Serves 8

Difficulty: Easy

500g (1lb) beetroot, trimmed
4 tablespoons olive oil
1 large onion, chopped
1 tablespoon ground cumin
400g (13oz) can chickpeas, drained
1 tablespoon tahini
90g (3oz) plain yoghurt
3 cloves garlic, crushed
¼ cup (60ml/2 fl oz) lemon juice
½ cup (125ml/4 fl oz) vegetable stock

1. Scrub the beetroot well. Bring a large saucepan of water to the boil and cook the beetroot for 40 minutes, or until soft and cooked through. Drain and cool slightly before peeling.

2. Meanwhile, heat 1 tablespoon of the oil in a frying pan over medium heat and cook the onion for 2 minutes, or until soft. Add the cumin and cook for a further 1 minute, or until fragrant.

3. Chop the beetroot and place in a food processor or blender with the onion mixture, chickpeas, tahini, yoghurt, garlic, lemon juice and stock, and process until smooth. With the motor running, add the remaining oil in a thin steady stream. Process until the mixture is thoroughly combined. Spoon the hummus into a serving bowl and serve with Turkish bread.

Nutrition per serving

Protein 5g; Fat 11.5g; Carbohydrate 12g; Dietary Fibre 4.5g; Cholesterol 1.5mg; 725kJ (175kcal)

Note

Beetroot hummus can be a great accompaniment to a main meal or is delicious as part of a meze platter with bruschetta or crusty bread. Its vivid colour sparks up any table.

Variation

You can use 500g (1lb) of any vegetable to make the hummus. Try carrot or pumpkin.

California Rolls

Preparation time: 35 minutes + 15 minutes standing
Total cooking time: 10 minutes

Makes 30 pieces

Difficulty: Hard

500g (1lb) short-grain white rice
¼ cup (60ml/2 fl oz) rice vinegar
1 tablespoon caster sugar
5 nori sheets
1 large Lebanese cucumber, cut lengthways into long batons
1 avocado, thinly sliced
1 tablespoon black sesame seeds, toasted
30g (1oz) pickled ginger slices
½ cup (125g/4oz) mayonnaise
3 teaspoons wasabi paste
2 teaspoons soy sauce

1. Wash the rice under cold running water, tossing, until the water runs clear. Put the rice and 3 cups (750ml/24 fl oz) water in a saucepan. Bring to the boil over low heat and cook for 5 minutes, or until tunnels form in the rice. Remove from the heat, cover and leave for 15 minutes.

2. Place the vinegar, sugar and 1 teaspoon salt in a small saucepan and stir over low heat until the sugar and salt dissolves.

3. Transfer the rice to a non-metallic bowl and use a wooden spoon to separate the grains. Make a slight well in the centre, slowly stir in the vinegar dressing, then cool a little.

4. Lay a nori sheet, shiny-side-down, on a bamboo mat or flat surface and spread out one-fifth of the rice, leaving a narrow border at one end. Arrange one fifth of the cucumber, avocado, sesame seeds and ginger lengthways over the rice, keeping away from the border. Spread with some of the combined mayonnaise, wasabi and soy sauce and roll to cover the filling. Continue rolling tightly to join the edge, then hold it in place for a few seconds. Trim the ends and cut into slices. Serve with wasabi mayonnaise.

Nutrition per piece

Protein 1.5g; Fat 3.5g; Carbohydrate 15g; Dietary Fibre 1g; Cholesterol 1mg; 405kJ (95kcal)

Prawn Toast

Preparation time: 20 mins
Total cooking time: 15 minutes

Makes 36

Difficulty: Easy

350g (11oz) raw medium prawns
1 clove garlic
75g (2½oz) canned water chestnuts, drained
1 tablespoon chopped fresh coriander
2cm x 2cm piece of fresh ginger, roughly chopped
2 eggs, separated
¼ teaspoon white pepper
12 slices white bread, crusts removed
1 cup (155g/5oz) sesame seeds
Oil, for deep frying

Dipping sauce

½ cup (125ml/4 fl oz) tomato sauce
2 cloves garlic, crushed
2 small fresh red chillies, deseeded and finely chopped
2 tablespoons hoisin sauce
2 teaspoons Worcestershire sauce

1. To make the dipping sauce, combine all the ingredients in a small bowl.

2. Peel the prawns and gently pull out the dark vein from each prawn back, starting at the head end. Put the prawns in a food processor with the garlic, water chestnuts, coriander, ginger, egg whites, pepper and ¼ teaspoon salt, and process for 20-30 seconds, until smooth.

3. Brush the top of each slice of bread with lightly beaten egg yolk, then spread evenly with the prawn mixture. Sprinkly generously with sesame seeds. Cut each slice of bread into three even strips.

4. Fill a large heavy-based saucepan or deep-fryer one-third full of oil and heat to 180°C (350°F), or until a cube of bread dropped into the oil browns in 15 seconds. Deep-fry the toasts in small batches for 10-15 seconds, or until golden and crisp. Start with the prawn mixture facing down, then turn halfway through. Remove the toasts from the oil with tongs or a slotted spoon and drain on crumpled paper towels. Serve with the dipping sauce.

Nutrition per prawn toast

Protein 3g; Fat 6.5g; Carbohydrate 5.5g; Dietary Fibre 1g; Cholesterol 19mg; 383kJ (92kcal)

Vegetable Chips

Preparation time: 20 minutes
Total cooking time: 15 minutes

Serves 6-8

Difficulty: Medium

250g (8oz) orange sweet potato
250g (8oz) beetroot, peeled
250g (8oz) potato
Oil, for deep frying


1. Preheat the oven to 180°C (350°F/Gas 4). Run a sharp vegetable peeler along the length of the sweet potato to create ribbons. Cut the beetroot into paper-thin slices with a sharp vegetable peeler or knife. Cut the potato into thin slices, using a mandolin slicer or knife with a crinkle-cut blade.

2. Fill a deep heavy-based saucepan one-third full of oil and heat until a cube of bread dropped into the oil browns in 10 seconds. Cook the vegetables in batches for about 30 seconds, or until golden and crisp. You may need to turn them with tongs or a long-handled metal spoon. Drain on paper towels and season with salt.

3. Place all the vegetable chips on a baking tray and keep warm in the oven while cooking the remaining vegetables. Serve with drinks.

Nutrition per serving (8)
Protein 2g; Fat 5g; Carbohydrate 12g; Dietary Fibre 2g; Cholestorol 0mg; 413kJ (99kcal)

Note: If you don't have a mandolin or crinkle-cut knife at home, simply use a sharp knife to cut fine slices. The cooking time for the chips will remain the same.