Spanish-Style Microwave Hake

This easy main meal of hake fillets casseroled with a tasty combination of tomatoes, chili, peppers and garlic comes from Bilbao on the northern coast of Spain where fish are in plentiful supply. Use olive oil for an authentic Spanish taste. Recipe serves 4.

Power Setting: High (100%)

Ingredients:

2 pound (1 kg) hake fillets
2 tablespoons all-purpose (plain) flour
Salt and pepper
8 ounces (500 g) tomatoes
1 fresh green chili
2 green peppers (capsicums)
4 tablespoons oil
2 tablespoons tomato paste
3 garlic cloves

Method:

1. Wash the hake and pat dry with absorbent kitchen paper. Cut into large chunks and coat lightly in seasoned flour. Blanch, peel and chop the tomatoes. Remove seeds and finely chop the chili. Remove seeds and slice the peppers.
2. Place the oil in a 3 pint (1.75 litre) casserole and cook for 2 minutes. Add the fish and cook for 2 minutes. Turn the fish over and cook for a further 1 minute. Remove from the casserole with a slotted spoon or fish slice.
3. Add the tomatoes, tomato paste, chili, peeled and crushed garlic and peppers, and cook for 4 minutes, stirring after 2 minutes.
4. Return the fish pieces to the casserole, cover and cook for 6-8 minutes or until the fish flakes easily. Adjust the seasoning and serve immediately with crusty bread.

To freeze: Cool, turn into a rigid container, cover, label and freeze.
Freezer life: 2 months.
To use: Thaw and cook for 3-4 minutes till hot.

Sweet Cheese Danish

Made from an authentic European recipe, this pastry has a delightful creamy center. Serves 8.

Ingredients:

2 cups strong white flour
Pinch of salt
1 ounce (30 g) butter, chilled and diced
6 teaspoons caster sugar
1 sachet rapid-rise dried yeast
1 egg, beaten
4 ounces (125 g) unsalted butter, softened
Beaten egg, to glaze
Filling:
1/3 cup seedless raisins
6 1/2 ounces (200 g) cream cheese
1 egg yolk
1 teaspoon cornflour

Method:

1. Sift the flour and salt into a large mixing bowl. Rub the chilled butter into the flour with fingertips until the mixture resembles fine breadcrumbs. Stir in the sugar and yeast. Mix in the egg and 4-5 teaspoons lukewarm water to form a soft dough. Knead until smooth.
2. Place the dough in an oiled bowl; cover with oiled clear plastic wrap. Leave the dough to rise in a warm place for about 30 minutes.
3. Put the softened butter between 2 pieces of plastic wrap or greaseproof paper. Flatten with a rolling pin to a 5 inch (12.5 cm) square.
4. On a lightly floured surface, roll out the dough to a 10 x 8 inch (25 x 20 cm) rectangle. Put the flattened butter in the middle; fold the long sides of the dough into the center so that they overlap. Fold the top and bottom ends into the center.
5. Turn over and roll into a 10 x 8 inch (25 x 20 cm) rectangle. Repeat the folding and rolling process two more times, chilling whenever too soft to handle.
6. To make the filling, in a small bowl, mix together the raisins, cream cheese, egg yolk and cornflour. Chill until ready to use. Meanwhile, preheat the oven to 440 degrees F (220 degrees C).
7. Roll out the dough to a 16 x 10 inch (40 x 25 cm) rectangle. Spread the filling down the center, leaving 2 inches (6 cm) uncovered at the top and bottom and 2 inches (6 cm) on either side. Brush the edges with beaten egg. Fold in the ends just over the filling.
8. Cut the dough into strips on both sides of the filling at 1 inch (2.5 cm) intervals. From alternate sides, fold the strips over the filling until it is covered. Trim any ragged edges.
9. Transfer to a large baking tray and brush with beaten egg. Leave to rise in a warm place for 20 minutes. Bake for 25-30 minutes, or until the pastry is golden.

Lemon and Garlic Chickpea Spread

This versatile spread can be used as a sandwich filling or a dip. For variety as well as for extra nutrition, stir in a chopped small red pepper (capsicum) or 8 ounces (250 g) of chopped fresh English spinach. Recipe makes 3 cups.

Ingredients:

1 can (1 pound/500 g) chickpeas, drained and rinsed
11 ounces (320 g) frozen green peas, thawed
1/4 cup lemon juice
1 tablespoon vegetable or olive oil
1 teaspoon ground cumin
1 clove garlic, crushed
4 drops Tabasco or chili sauce, or to taste

Method:

1. In a food processor or blender, blend the chickpeas, green peas, lemon juice, oil, cumin, garlic and Tabasco sauce for 1 minute or until pureed. Refrigerate, covered, for 1 hour before serving. Will keep, covered and refrigerated, for 2 days.

Tex-Mex Variation: Omit the garlic and Tabasco sauce and stir in 1/4 cup chopped mild green chilies and a finely chopped spring onion.

Creamy Chocolate Fudge

Sweet, creamy and chocolaty, you'll find this easy to make homemade fudge irresistible. Recipe makes about 16 squares.

Ingredients:

1/2 pint (300 ml) double cream
1 cup white sugar
2 ounces (60 g) dark cooking chocolate, grated

Method:

1. Thoroughly grease an 8 inch (20 cm) square cake tin and line the base with non-stick baking paper. Combine the cream and sugar in a heavy-based saucepan. Dissolve the sugar over a low heat, stirring occasionally.
2. Slowly bring the sugar mixture to the boil, stirring occasionally, over a medium heat, then cook without stirring until the mixture reaches 220 degrees F (110 degrees C) on a sugar thermometer.
3. Stir in the grated chocolate until melted, then quickly pour it into the tin. Allow the mixture to cool at room temperature, then chill in the refrigerator until firm.
4. Cut the fudge into squares. Store in an airtight container. If liked, wrap the squares individually in pretty paper to give as small gifts.

Tip: A sugar thermometer is an essential piece of equipment for making confectionery. Ensure the sugar has dissolved completely before boiling the mixture. Once dissolved, boil rapidly, without stirring, to prevent the sugar crystallizing and giving the fudge a gritty texture.

Tangelo Bran Muffins

An easy and light way to start the day. Tangelo (a hybrid fruit produced by crossing a grapefruit with a tangerine) zest gives these breakfast muffins a refreshing zip. Recipe makes 12 muffins.

Ingredients:

1/3 cup tangelo juice
1 cup bran cereal
3/4 cup milk
2 teaspoons grated tangelo zest
1 egg, beaten
1/4 cup plain flour
1/4 cup sugar
1/2 cup sultanas
3 teaspoons baking powder
1/4 teaspoon bicarbonate soda
Pinch salt

Method:

1. Combine the first 6 ingredients in a large bowl.
2. Sift together the flour, baking powder, bicarbonate soda and salt.
3. Add to the bran mixture along with the currants and sugar. Stir until combined.
4. Spoon into greased deep muffin tins, filling 2/3 full. Bake for 20-25 minutes at 400 degrees F (200 degrees C) or until golden brown.

Chicken with Asparagus

Low in calories, this easy boneless chicken breast and vegetable stir-fry is an excellent choice for slimmers. Recipe serves 4.

Ingredients:

8 ounces (250 g) asparagus spears
Boiling water
Salt to taste
7 ounces (220 g) snow peas
1 pound (500 g) boneless chicken breasts, skinned
Freshly milled pepper
2 teaspoons cornflour
3 spring onions or pickling onions
3 tablespoons sunflower or corn oil
1/2 cup chicken stock
1 tablespoon medium sherry
2 tablespoons soy sauce
Freshly grated nutmeg to taste
6 sprigs chervil or flat parsley

Method:

1. Cut woody ends off asparagus. Cut spears into 1 inch (2.5 cm) pieces. Cook asparagus in boiling salted water for 2 minutes. Drain and rinse under cold water straight away to retain fresh green color.
2. Top and tail snow peas. Cut into diamond shapes.
3. Cut chicken breasts into thin strips. Season lightly with salt and pepper. Transfer to round dish. Sprinkle with cornflour and rub well into flesh with fingers.
4. Peel and finely chop spring onions or pickling onions.
5. Heat oil in wok until hot, but not smoking. Add chicken and stir-fry briskly for 1 minute. Remove from wok. Drain on rack or absorbent kitchen paper.
6. Add spring onions, asparagus and snow peas to remaining oil in wok. Stir-fry briskly for 1-2 minutes. Add chicken, stock, sherry and soy sauce. Mix thoroughly, cover and simmer for 3 minutes. Return chicken to wok and stir in well. Adjust seasoning to taste. Flavor lightly with nutmeg. Cover and simmer for 2 minutes.
7. Wash and dry chervil or parsley. Take leaves off stalks. Mix into stir-fry.
8. Serve with boiled new potatoes.

Twice the Spice Tomato Sauce

An excellent spicy sauce made with fresh or canned tomatoes that can be used with pasta or as an accompaniment to barbecued meats. Recipe serves 6.

Ingredients:

2 pound (1 kg) fresh, juicy, peeled tomatoes, or 2 tins of whole tomatoes
2 large onions, sliced
2 tablespoons olive oil
1 or 2 small dry, chopped chilies (or a pinch of chili powder)
1 tablespoon sugar
3 garlic cloves, crushed
Chopped basil leaves
Black pepper

Method:

1. Cook sliced onion in olive oil over low heat until it becomes transparent. Stir in the chopped chilies (or the chili powder), crushed garlic, sugar, pepper, and chopped basil leaves.
2. Press peeled, fresh tomatoes, or tinned tomatoes through strainer. Add to onion mixture and simmer slowly without covering until a smooth, thick consistency is achieved.
3. Allow to cool before using or storing in glass jars.

Note: This sauce keeps well in the refrigerator.