Steam­ing Get back to ba­sics with th­ese tips

Diabetic Living - - Contents -

Steam­ing is a moist-heat cook­ing method used for del­i­cate foods such as vegeta­bles and seafood. Be­cause the vegeta­bles are not sub­merged in wa­ter, steam­ing pre­serves their nu­tri­ents and bright colour. Steam­ing not only re­tains nu­tri­ents, but also flavour with­out the need for un­nec­es­sary fats to be added in cook­ing.

GIN­GER AND BASIL STEAMED VEGETA­BLES

PREP TIME: 15 MINS COOK TIME: 10 MINS SERVES 6 (AS A SIDE)

460g (4 cups) cauliflower flo­rets 3cm piece gin­ger, peeled, halved 1 red cap­sicum, cut into strips

200g snow peas, topped and tailed 4 green shal­lots, trimmed,

cut into 6cm pieces

2 Tbsp shred­ded basil

1 Tbsp olive oil

1 Tbsp fresh lime juice

Freshly ground black pep­per

Pinch chilli flakes (op­tional) 1 Place large steamer bas­ket over a large saucepan or wok of sim­mer­ing wa­ter. Add cauliflower and gin­ger. Cover and re­duce heat to medium. Steam for 5 min­utes or un­til the cauliflower is ten­der crisp. 2 Add cap­sicum, snow peas and green shal­lots to the bas­ket. Toss. Cover and steam for 5 min­utes or un­til the cauliflower is ten­der and the cap­sicum, snow peas and shal­lots are ten­der crisp. Re­move and dis­card the gin­ger.

3 Trans­fer the vegeta­bles to a serv­ing plate. Add the basil, oil, lime juice, pep­per, and chilli if de­sired. Toss to com­bine.

OR­ANGE STEAMED SAL­MON AND VE­G­IES

PREP TIME: 20 MINS COOK TIME: 30 MINS SERVES 4 (AS A MAIN)

4 x 150g skin­less and

bone­less sal­mon fil­lets

8 cups fresh vegeta­bles

(such as sliced car­rots, trimmed green beans, sliced zuc­chini or squash, sliced mush­rooms, and/or sliced cap­sicums (see Cook’s Tip, right)

3 green shal­lots, trimmed,

chopped

1 Tbsp chopped oregano

or 1 tsp dried oregano, crushed 2 tsp or­ange zest, finely grated 4 cloves gar­lic, halved

Freshly ground black pep­per

4 tsp olive oil

1 or­ange, halved, thinly sliced 4 sprigs oregano (op­tional) 1 Pre­heat oven to 160°C (fan-forced). Cut four x 45cm pieces of bak­ing pa­per.

2 Com­bine vegeta­bles, shal­lots, chopped oregano, or­ange zest, gar­lic and pep­per in a medium bowl. Di­vide the veg­etable mix­ture be­tween the bak­ing pa­per, plac­ing the vegeta­bles on one side of each square. 3 Place a piece of fish on the top of each vegie por­tion. Driz­zle each piece of fish with 1 tsp of the oil. Top with or­ange slices. Fold the pa­per over the fish and vegeta­bles. Fold in the open sides sev­eral times, to se­cure, curv­ing the edge into a cir­cu­lar pat­tern. Place pack­ages in a sin­gle layer in a large roast­ing pan.

4 Bake parcels for 25-30 min­utes or un­til the fish flakes eas­ily when tested with a fork. Cut an “X” in the top of each par­cel to check if it is cooked, open­ing care­fully (as the steam will es­cape).

5 To serve, trans­fer the pack­ets to plates. Top with oregano

sprigs, if us­ing.

COOK’S TIP

If us­ing car­rots and/or green beans, you will need to pre-cook them. Sim­ply cook in a medium saucepan of boil­ing wa­ter for 2 min­utes, or un­til al dente. Drain well.

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