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Fast Ed's Recipes

ARROZ ABANDA

SEAFOOD RICE PILAF WITH CAPSICUMS AND CORN

Chicken breast with exotic mushrooms

Tonno Tonnato

GRILLED TUNA LOIN WITH TINNED TUNA MAYONNAISE

SLOW-COOKED LAMB SHANKS WITH ONION AND TOMATO

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ARROZ ABANDA

SEAFOOD RICE PILAF WITH CAPSICUMS AND CORN

Serves 4

Ingredients

  • 200g Basmati rice
  • 1 large brown onion, diced finely
  • 2 Tbsp extra virgin olive oil
  • 2 tsp ground turmeric
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 tsp ground coriander seed
  • 1g saffron threads
  • 500ml chicken stock, hot
  • 2 ears corn, kernels removed
  • 2 red capsicums, sliced finely
  • 12 mussels
  • 12 King prawns
  • 200g barramundi fillet
  • ¼ bunch mint leaves
  • lemon wedges, toasted almonds and low-fat yoghurt, to serve

Methods

  1. Sauté the rice and onion in olive oil in a large frying pan over a medium heat for 2 minutes, until translucent. Add the spices and saffron and fry briefly.
  2. Pour in the stock, corn and capsicums, stir well and cook over a medium-high heat, stirring often, for 10 minutes until the stock is nearly absorbed.
  3. Mix in the seafood, cover, and turn the heat to low. Cook for 3 minutes until the seafood is just cooked. Stir in the mint leaves, then serve with lemon wedges, almonds and yoghurt.
COOK'S TIP: Making sure the stock is hot before adding to the rice is essential to ensure a creamy, smooth pilaf.
HEALTH HABIT: Basmati rice has a lower GI value than long grain white ice, or Jasmine rice, so you burn the energy for longer helping you to keep trim.
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CHICKEN BREAST

WITH EXOTIC MUSHROOMS

Serves 4

Ingredients

  • 1 brown onion, finely diced
  • 2 Tbsp unsalted butter
  • 2 cloves garlic, minced
  • 1 turnip, grated
  • 1 punnet shiitake mushrooms, sliced
  • 1 punnet shimeji mushrooms, sliced
  • 1 bunch thyme, chopped
  • 1 tsp honey
  • 150ml Riesling
  • 100ml light cream
  • ¼ tsp ground nutmeg
  • 4 x 180g skinless chicken breasts
  • salt and pepper
  • cooking oil spray

Methods

  1. Season the chicken breasts with salt and pepper and spray with cooking oil. Arrange on the hot ribbed griddle. Sauté the onion in butter in a frying pan over a moderate heat for 2 minutes, until softened. Add the garlic and cook briefly until aromatic.
  2. Mix in the turnips, mushrooms and thyme and cook for 1 minutes. Pour in the wine, honey, cream and nutmeg, then simmer briefly.
  3. Season the chicken with salt and pepper, then sprinkle with cooking oil spray. Arrange on a hot ribbed griddle and cook for 15 minutes, turning often, until just firm. Carve and serve with the mushroom mixture.
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TONNO TONNATO:

GRILLED TUNA LOIN WITH TINNED TUNA MAYONNAISE

Serves 4

Ingredients

  • 4 eggs, hard-boiled
  • 185g tuna in oil
  • 1 tsp capers
  • ¼ cup mayonnaise
  • 4 anchovy fillets
  • 4 x 170g tuna steaks
  • salt and pepper
  • 2 Tbsp avocado oil
  • 2 sticks celery, finely sliced
  • 1 red onion, finely sliced
  • ½ bunch sage leaves
  • 2 lemons, juiced
  • 2 bunches rocket
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp balsamic vinegar

Methods

  1. Separate the whites and yolks of the eggs. Finely chop the whites, and place the yolks in a food processor with the tuna, capers, mayonnaise and anchovies. Purée until very smooth, then mix in the whites gently.
  2. Season the tuna with salt and pepper and sprinkle with avocado oil. Arrange on a hot ribbed griddle and cook for 1½ minutes each side until medium-rare.
  3. Toss the celery, onion, sage and lemon juice together and pile on the tuna. Place a dollop of tuna mayonnaise alongside, then a small bunch of rocket. Drizzle with olive oil and balsamic vinegar.
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SLOW-COOKED LAMB SHANKS

WITH ONION AND TOMATO

Serves 4

Ingredients

  • 8 lamb shanks, French trimmed
  • 500ml red wine
  • 4 brown onion, sliced thickly
  • 4 garlic cloves, sliced
  • 2 tsp capers
  • 2 Tbsp extra virgin olive oil
  • 2 x 400g cans whole peeled tomatoes
  • 1 cup chicken stock
  • 2 bay leaves
  • salt and pepper
  • 2 parsnips, peeled and chopped
  • 16 button mushrooms
  • 1 cup sugar snap peas, to serve

Methods

  1. Marinate the lamb in red wine overnight, then drain and reserve the liquids.
  2. Fry the onions, garlic and capers in olive oil for 2 minutes, until just softened, then ad the lamb and cook until seared on all sides. Pour in the marinade, tomatoes, chicken stock and bay leaves, then season with salt and pepper. Cook over a low heat for 2 hours, until beginning to soften.
  3. Add the parsnips and mushrooms and cook for 2 more hours. Blanch the peas, then fold in and serve.