Tuesday, August 12, 2008

Fast Microwave Fish

If you are cooking for one, using the microwave oven is an easy and superior way to prepare fish. It also has the advantage of not creating any food odors in your kitchen. Recipe serves 1.


1 fish fillet (approximately 4 ounces/125 g)
1 tablespoon natural low-fat yogurt
1 teaspoon dill, chopped
1 teaspoon grated Parmesan cheese


1. Spread the fillet with yogurt, and sprinkle with dill and Parmesan cheese.
2. Place the prepared fish fillet in a small microwave-safe container.
3. Cover, and cook on High (100%) for 1 1/4 minutes.
4. Allow to stand for half a minute before serving.

Tip: To trap the moisture and baste the fish, wrap a fish fillet in a lettuce leaf before cooking.

Salmon and Cucumber Sandwich

Low in calories (kilojoules) and fat, high in the gourmet stakes, salmon and cucumber are feted by the weight-conscious. Recipe makes 4 sandwiches.


1/4 cup low-fat cream cheese
3 tablespoons natural low-fat yogurt
1 tablespoon lemon juice
1 can (14 ounce/440 g) salmon in water, drained
1/4 cup finely chopped red (Spanish) onion
1/2 teaspoon dried dill
2 small cucumbers (4 ounces/125 g each), peeled and thinly sliced
8 slices wholegrain bread


1. Using a food processor or an electric mixer at medium speed, beat the cheese, yogurt and lemon juice for about 1 minute or until smooth. In a medium-sized bowl, flake the salmon, then add the cheese mixture, onion and dried dill and mix well. Place half the cucumber slices on 4 bread slices and spread a generous 1/2 cup of the salmon mixture on each. Top with the remaining cucumber slices and bread.

Sardine Variation: Increase the low-fat cream cheese to 1/3 cup and the lemon juice to 2 tablespoons. Add 1 1/2 teaspoons each prepared mustard and vegetable or olive oil, then blend with the yogurt as directed. For the salmon, substitute 4 cans sardines in water (3 1/2 ounces/105 g each), mashing them well. Increase the dried dill to 3 teaspoons, then proceed as for the salmon sandwich.

Chicken with Wild Rice

Wild rice adds a delicious nutty flavor to this easy chicken stir-fry. Recipe serves 4.


1 1/2 cups wild rice
4 cups boiling water
Salt to taste
1 pound (500 g) boneless chicken breasts, skinned
1 small onion
3/4 inch (2 cm) fresh root (green) ginger
3 tablespoons snipped fresh chives
1/3 cup soy sauce
1 tablespoon dry sherry
1 small cucumber
5 ounces (155 g) fresh or frozen peas
1 medium red pepper (capsicum)
2 eggs
1/4 cup sunflower or corn oil


1. Wash rice. Tip into saucepan with boiling water and salt to taste, cover and simmer for 45-60 minutes until grains split open and are tender. Drain if necessary.
2. Cut chicken breasts into thin strips. Transfer to bowl.
3. Peel and finely chop onion. Peel ginger and finely chop. Mix onion and ginger together and combine with chicken. Sprinkle mixture with chives, soy sauce and sherry. Cover and leave to marinate for 30 minutes, stirring occasionally.
4. Peel cucumber, halve length-wise and remove seeds. Cut flesh into small cubes. Shell peas or thaw frozen ones. Halve pepper. Remove inner white membranes and seeds. Cut into small cubes. Beat eggs until frothy.
5. Lift chicken out of marinade with draining spoon. Heat oil in wok until hot, but not smoking. Add chicken and stir-fry briskly for 1 minute. Add prepared vegetables. Stir-fry with chicken for 2 minutes. Take all ingredients out of wok and put on to plate lined with absorbent kitchen paper. Keep warm.
6. Pour eggs into wok. Scramble lightly, stirring continuously, with chop sticks or wooden spoon. Add chicken and vegetables. Reheat for 1 minute. Moisten with soy mixture. Add rice. Continue to stir-fry for about 3 minutes until piping hot. Adjust seasoning to taste. Serve straight away.