Honeyed Duck Stir-fry

Serves 4
Ready in 20 minutes

2 tbsp clear honey
4 tbsp dark soy sauce
4 skinless duck breasts
2 carrots
Bunch spring onions
1 small head Chinese leaf
1 tbsp vegetable oil
Thai fragrant rice, boiled or steamed, to serve

1. In a large bowl, mix together the honey and soy sauce. Slice the duck and toss in the honey marinade. Set aside for 5 minutes. Cut the carrots and spring onions into thin strips. Finely shred the Chinese leaf.

2. Heat the oil in a wok or large frying pan. Lift the duck from the marinade (reserve the marinade) and stir-fry for 2 minutes until browned all over. Remove and set aside. Add the carrot and stir-fry for 1 minute. Add the spring onion, Chinese leaf and browned duck. Pour over the marinade and stir-fry for 2-3 minutes – the duck should still be a little pink in the middle (if using chicken, make sure it is cooked through). Season to taste and serve with cooked rice.

Nutritional Information

Per serving:
257kcals
11.3g fat (2.6g saturated)
26.8g protein
13g carbs
12.5g sugar
3g salt

Salmon and Ginger Fishcakes

Serves 4
Ready in 30 minutes

500g skinned salmon fillet
4cm piece ginger, very finely chopped
4 spring onions, finely chopped
1 tsp sunflower oil

For the salad:
1 medium-hot red chilli, deseeded and finely chopped
2 tsp caster sugar
1 tsp Thai fish sauce
1 tbsp lime juice
1 tbsp rice vinegar
Half a cucumber
1 small yellow pepper, deseeded and cut into long, thin strips
1 small carrot, cut into thin strips
12 cherry tomatoes, halved
Bunch of fresh coriander, leaves picked

1. Put the chilli, sugar, fish sauce, lime juice and vinegar into a screw-top jar and shake well. Set aside. Halve the cucumber, then slice each piece into long, thin strips. Toss the cucumber, pepper, carrot and tomatoes together in a bowl.

2. Chop the salmon until you have a coarse, mince-like mixture. Put into another bowl with the ginger and onions. Season. Mix together and divide into 8. Using slightly wet hands, shape into 8 fishcakes.

3. Heat the oil in a large, non-stick frying pan over a medium heat. Cook the fishcakes for 11/2 minutes each side, until lightly golden and cooked.

4. Toss the dressing and coriander leaves through the salad. Divide between 4 plates and top each with 2 fishcakes.

Nutritional Information

Per serving:
281kcals
14.9g fat (2.6g saturated)
26.8g protein
9.9g carbs
8.8g sugar
0.4g salt

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)

Hot and Sour Lime Soup with Beef

Preparation time: 20 minutes
Total cooking time: 35 minutes

Serves 4

Difficulty: Medium

1 litre beef stock
2 stems lemon grass, white part only, halved
3 cloves garlic, halved
2.5cm x 2.5cm piece fresh ginger, sliced
95g (3oz) fresh coriander, leaves and stalks separated
2 1.5cm x 4cm strips lime rind
2 star anise
3 small fresh red chillies, seeded and finely chopped
4 spring onions, thinly sliced on the diagonal
500g (1lb) fillet steak, trimmed
2 tablespoons fish sauce
1 tablespoon grated palm sugar
2 tablespoons lime juice
Fresh coriander leaves, extra, to garnish

1. Place the stock, lemon grass, garlic, ginger, coriander stalks, rind, star anise, 1 teaspoon chopped chilli, half the spring onion, and 1 litre water in a saucepan. Bring to the boil and simmer, covered, for 25 minutes. Strain and return the liquid to the pan.

2. Heat a chargrill pan until very hot. Brush with olive oil and sear the steak on both sides until browned on the outside, but very rare in the centre.

3. Reheat the soup, adding the fish sauce and palm sugar. Season and add the lime juice to taste - you should achieve a hot and sour flavour.

4. Add the remaining spring onion and the chopped coriander leaves to the soup. Slice the beef across the grain into thin strips. Curl the strips into a decorative pattern, then place in 4 deep serving bowls. Pour the soup over the beef and garnish with the remaining chilli and coriander leaves.

Nutrition per serving
Protein 31g; Fat 7g; Carbohydrate 7g; Dietary Fibre 0.5g; Cholesterol 84mg; 900kJ (215kcal)