Category: Lunch

Vietnamese Prawn Rice Rolls

Light and Summery: Vietnamese Prawn Rice Rolls

Serves 2

INGREDIENTS

  • 200g Prawns, raw
  • 1/2 Carrot, thinly sliced or grated
  • 100g Cucumber, thinly sliced
  • 50g Red Cabbage, thinly sliced or grated
  • 200g Rice Vermicelli, cooked
  • 1 Tsp Garlic Oil
  • 10g Butter
  • Chilli Flakes, to taste
  • 1 Tbsp Lemon Juice
  • Coriander, a few sprigs, to taste. Separate into individual leaves.
  • Mint, a few sprigs, to taste. Separate into individual leaves.
  • Rice Paper Wrappers, small or large
  • Warm (not hot) water
  • Dipping Sauce – Vietnamese Dipping Sauce

INSTRUCTIONS

  1. Prepare dipping sauce now, or after step 5.
  2. Prep your ingredients.
  3. Heat garlic oil and butter in a pan over a high heat. Add raw prawns to pan in a single layer.
  4. Add a sprinkle of chilli flakes to the prawns, to taste. Cook prawns until starting to turn pink and browning on one side. Flip and cook through, then remove from heat.
  5. Add lemon juice to pan and mix through prawns.
  6. Add warm water to a medium-large bowl until it is almost full. Add your rice paper wrapper into the bowl and submerge for about 5 seconds. Remove from bowl and place onto a damp surface (too dry or too wet and your wrapper may tear).
  7. Add a small amount of your prawns, vegetables, rice vermicelli, and herbs on the top third of the wrapper. Don’t add too much or your roll will not be able to stick together properly.
  8. Roll it up by folding the two sides up, then pull the bottom of the roll up and over the filling and tuck in the other side, before rolling the rest of the way.
  9. Repeat for the remaining filling & rice paper wrappers.
  10. Serve with dipping sauce.

ALTERNATIVES

  • Use marinated tofu for a vegetarian filling, or pork, beef, or chicken for alternative meat options.
  • A peanut satay dipping sauce is also a tasty choice.
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Egg Fried Rice

Authentic: Egg Fried Rice

INGREDIENTS

  • 60g Peas
  • 100g Green Beans, 2cm pieces
  • 1 large Carrot, diced
  • 4 Eggs, whisked
  • 2 1/2 C cooked Rice (cooked the day before for best results)
  • 3 Tbsp Garlic Oil
  • 1 Tbsp Peanut Oil
  • 1 Tbsp Sesame Oil
  • 1 Tbsp Soy Sauce
  • 1 Tbsp Monosodium Glutamate (MSG)
  • Spring Onions, green tops only, chopped, to serve

INSTRUCTIONS

  1. Heat garlic oil in wok over high heat. Add prepared vegetables and cook through.
  2. Move vegetables to the side of the wok and add egg. Scramble egg in wok. Move egg to the side with the vegetables.
  3. Add peanut oil to pan and add rice. Break rice up in pan so that it is loose and not squished together (from overnight storage). Add sesame oil and mix through rice.
  4. Toss vegetables, egg, and rice together.
  5. Add soy sauce and MSG to wok and mix through.
  6. Serve immediately once thoroughly mixed.

ALTERNATIVES

  • Instead of peas, green beans, and carrots, add 2 1/2 C of any of your favourite vegetables.
  • For a meaty option, add cooked chicken, beef, pork, or prawns to your fried rice in step 4 and heat through.
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Fish Tacos

Fresh: Fish Tacos

INGREDIENTS

  • Fish: 500g White Fish Fillets
  • 1/2 C GF Flour
  • 1 Tbsp Sweet or Smoked Paprika
  • 1 tsp Salt
  • 3 Tbsp Olive Oil
  • To Serve: 1/4 Lettuce, sliced
  • 2 Tomatoes, diced
  • Coriander, lightly chopped
  • Corn Tortillas
  • Baja sauce

INSTRUCTIONS

  1. Add GF flour, paprika, and salt to a bowl.
  2. Chop fish fillets into small cubes. Roll in prepared flour and set aside.
  3. Heat oil in pan over medium-high heat. Add floured fish cubes to pan and fry until browned on both sides, then remove from heat.
  4. Heat corn tortillas in a pan, about 10 seconds on both sides until just starting to brown. Remove from heat.
  5. Serve tortillas and fish, along with tomatoes, coriander, lettuce, and baja sauce.
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Chicken Enchiladas

Comfort: Chicken Enchiladas

INGREDIENTS

  • 8 Corn Tortillas
  • 2C Cheddar Cheese
  • Coriander, roughly chopped
  • 125g Sour Cream, to serve

FILLING

  • 600g Chicken Breast, diced into small cubes approx 0.5-1cm)
  • 2 Tbsp Garlic Olive Oil
  • 1 Red Capsicum, diced (can increase to 2 or 3 if not using frijoles and/or corn)
  • 300g Frijoles (refried beans) (limited to 45g a serve on a FODMAP diet), optional
  • 300g Corn (tinned – drained) (limited to 75g a serve on a FODMAP diet), optional
  • 1/4C Water
  • 1C Cheddar Cheese, grated

SEASONING

  • 1 tsp Salt
  • 1 Tbsp Cumin Powder
  • 1 Tbsp Paprika
  • 1 Tbsp Oregano
  • 1/4 tsp Black Pepper
  • 1/2 tsp Cayenne Pepper

SAUCE

  • 2 Tbsp Garlic Olive Oil
  • 3 Tbsp GF Flour
  • 500ml Chicken Stock
  • 375ml Diced Tomatoes

INSTRUCTIONS

  1. Mix seasoning spices in a small bowl.
  2. Enchilada Sauce: Make roux by heating oil in a saucepan over medium heat. Add flour and stir for approximately 20 seconds.
  3. Add 2 Tbsp of the seasoning spices, with the chicken stock and diced tomatoes. Stir to combine.
  4. Increase the heat slightly to medium high to thicken. Cook for a few minutes, stirring regularly, until the sauce thickens. Remove from stove.
  5. Pre-heat oven to 180°C.
  6. Chicken Filling: Add 1 Tbsp garlic oil to diced chicken, and sprinkle with seasoning. Toss to coat.
  7. Heat 1 Tbsp of garlic oil in frying pan over high heat. Add chicken, stirring occasionally. Add capsicum, corn, frijoles, and water. Stir until reduced slightly (it should not be watery).
  8. Smear some enchilada sauce across the base of the baking dish.
  9. Assemble: For each tortilla, spread some filling on lower third, sprinkle with cheese and then roll up. Place into baking dish with the seam side down.
  10. Cover the assembled tortillas in the remaining enchilada sauce.
  11. Bake for 20-25 minutes; cheese will be melted and golden. Sprinkle with coriander and serve.

SERVE WITH

Sour Cream

NOTES

This dish is super easy to make in advance in batches and freeze for convenience. Make the enchilada sauce, and the chicken filling. Freeze separately.

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Chilli, Lemon & Prawn Pasta

Warming: Chilli, Lemon & Prawn Pasta

INGREDIENTS

  • 500g Prawns, deveined and peeled
  • 100g Baby Spinach
  • 1-2 Tomatoes, diced
  • 20g Butter
  • 1 Tbsp Garlic Oil
  • Chilli flakes, to taste
  • 400g GF Pasta
  • 1 Tbsp Lemon Zest
  • 1 Lemon, juiced
  • Parmesan, grated, to taste
  • Salt & Pepper, to taste

INSTRUCTIONS

  1. Add pasta to boiling, salted water and cook as per packet instructions.
  2. Melt butter and garlic oil in hot frying pan, add prawns and cook through (grey to pink).
  3. Add tomatoes to pan and cook, approximately 2 minutes.
  4. Add chilli flakes, lemon zest, and lemon to pan. Cook for 30 seconds, then add baby spinach and cook until slightly wilted.
  5. Add cooked, drain pasta to serving bowls, and top with the cooked ingredients from the pan.
  6. Top with parmesan, salt, and pepper to serve.

ALTERNATIVES

This works really well both with and without tomatoes.

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Chicken & Chive Pasta

Comfort: Chicken & Chive Pasta

INGREDIENTS

  • 400g GF pasta
  • 25g Butter
  • 1-2 Tbsp Garlic Oil
  • 6 Spring Onions, diced
  • 300g Cream
  • 1/4C Chicken Stock
  • 1 Tbsp Wholegrain Mustard
  • 400g Chicken Breast, diced
  • 3 Tbsp chopped Chives
  • Grated Parmesan Cheese, to taste
  • Salt & Pepper, to taste

INSTRUCTIONS

  1. Cook the pasta in boiling salted water until al dente.
  2. Melt the butter in a large frying pan with the garlic oil. Add the chicken and cook until almost cooked through.
  3. Add the spring onions and cook until softened.
  4. Stir in the cream, chicken stock, wholegrain mustard, and chives. Cook until thickened slightly.
  5. Add grated parmesan, salt, and pepper to sauce and stir through.
  6. Drain the pasta and add to the sauce. Toss to mix.
  7. Serve garnished with salt, pepper, and extra parmesan.
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