Smooth Chinese Corn Soup

This is an easily prepared hearty soup, golden in color with egg white and pink ham. Recipe serves 4-6.

Ingredients:

1 cup cooked ground (minced) chicken
1 tablespoon dry sherry
2 tablespoons chopped cooked ham
2 tablespoons water chestnuts, finely chopped
1/2 teaspoon salt
6 cups chicken stock
2 egg whites
4 large mushrooms (dried)
1 tablespoon pickled cabbage
2 cups pureed corn
1 tablespoon cornflour

Method:

1. Bring stock to boil in wok, add chopped mushrooms, salt and pickled cabbage and cook until tender.
2. Add pureed corn and continue to boil for about 5 minutes then add chopped chicken and ham, sherry and chestnuts. Boil for a further 2 to 3 minutes and add cornflour mixed in 2 tablespoons cold water.
3. Stir until clear. Reduce heat and gently stir in egg whites. Serve hot.

Risotto Frittata

Half omelet, half risotto, this Italian dish makes a delightful light lunch or supper. If possible, cook each frittata separately, and preferably in a small, cast iron pan, so that the eggs cook quickly underneath but stay moist on top. Recipe serves 4.

Ingredients:

2-3 tablespoons olive oil
1 small onion, finely chopped
1 garlic clove, crushed
1 large red pepper, seeded and cut into thin strips
3/4 cup risotto rice
1 2/3-2 cups simmering chicken stock
2-3 tablespoons butter
2 1/2 cups button mushrooms, finely sliced
4 tablespoons freshly grated Parmesan cheese
6-8 eggs
Salt and freshly ground black pepper

Method:

1. Heat 1 tablespoon oil in a large frying pan and fry the onion and garlic over a gentle heat for 2-3 minutes until the onion begins to soften but does not brown. Add the pepper and cook, stirring, for 4-5 minutes, until soft.
2. Stir in the rice and cook gently for 2-3 minutes, stirring all the time, until the grains are evenly coated with oil.
3. Add a quarter of the chicken stock and season. Stir over a low heat until the stock has been absorbed. Continue to add more stock, a little at a time, allowing the rice to absorb the liquid before adding more. Continue cooking in this way until the rice is al dente.
4. In a separate small pan, heat a little of the remaining oil and some butter and quickly fry the mushrooms until golden. Transfer to a plate.
5. When the rice is tender, remove from the heat and stir in the mushrooms and Parmesan cheese.
6. Beat together the eggs with 8 teaspoons cold water and season well. Heat the remaining oil and butter in an omelet pan and add the risotto mixture. Spread the mixture out in the pan, then immediately add the beaten egg, tilting the pan so that the omelet cooks evenly. Fry over a moderately high heat for 1-2 minutes, then transfer to a warmed plate and serve.

Tip: This will make a more substantial dish for two, using five or six eggs. If preferred, the frittata could be cooked as individual portions.

Egg Salad Sandwich

Firm tofu works the magic here. Combined with egg whites and just one whole boiled egg, it makes a rich, creamy sandwich spread that is high in protein and lower in cholesterol than the usual egg salad sandwich. Recipe makes 4 sandwiches.

Ingredients:

5 ounces (155 g) firm tofu
1 tablespoon prepared mustard
1/4 cup water
1 large hard-boiled egg, roughly chopped
2 large hard-boiled egg whites, roughly chopped
1/3 cup finely chopped onion
1/3 cup finely chopped red pepper (capsicum)
1/4 teaspoon each ground turmeric and paprika
Black pepper, to taste
8 slices wholegrain or rye bread

Method:

1. In a food processor or blender, blend the tofu, mustard and water for about 30 seconds or until smooth. Transfer the mixture to a medium-sized bowl and add the egg, egg whites, onion, red capsicum, turmeric, paprika and black pepper. Toss to mix.
2. Spread each of 4 bread slices with 1/2 cup of the egg mixture. Top with the remaining slices of bread and cut in half.

Tip: For variety, you can add some finely chopped capers, finely chopped black or green olives or toasted sesame seeds, or season the spread with dried dill instead of paprika and turmeric.