Cover girl Rachel Khoo’s Swedish classics are a natural for midweek meals.
STEWED SPINACH EGGS
“While writing this cookbook I quizzed my Swedish friends and family for their favourite Swedish foods. This recipe was one I loved for its simplicity and comfort.” SERVES 2-4 500g frozen spinach 1 onion, finely Chopped 30g butter 150ml pure cream 15ml milk Whole nutmeg, for grating 4 eggs
1 small red Chilli, seeded, thinly sliced 1 small red onion, finely Chopped 1 tbsp white wine vinegar Pinch of sugar 1 handful dill, coarsely Chopped 1 handful Chives, finely Chopped For herb garnish, put chilli and onion in a glass or ceramic bowl with the vinegar, sugar, 2 tbs water and a pinch of salt.
Place spinach, onion and butter in a frying pan over gentle heat and cook, covered, for 5 minutes. Uncover, stir and fry for 5-10 minutes until the liquid has evaporated. Add cream, milk, a generous grating of nutmeg and ½ tsp white pepper. Cook for 5 minutes, stirring at intervals. Adjust seasoning to your liking.
Make 4 wells for the eggs. Crack in the eggs and cook for 5 minutes or until egg whites have set – covering with a lid will help this along.
Just before serving, toss the dill and chives with the chilli and red onion. Sprinkle mixture over the spinach and eggs and serve immediately.
Note Traditional recipes call for flour to thicken the mix. I find cooking it for longer to evaporate as much water as possible means you don’t need it. But if the spinach is very wet, whisk 2 tbs flour into the milk before adding it to the spinach.
PER SERVE • 12G PROTEIN • 14G SAT FAT • 6G CARB • 5G SUGARS • 310MG SODIUM • 310 CAL (1290KJ)
“This makes a double batch of meatballs – cook and cool them before freezing.” SERVES 4 2 tsp mild American mustard 1 egg, lightly beaten 2 tsp onion powder 1 tsp ground allspice
cup (80ml) pure cream 50g breadcrumbs 250g each beef mince and pork mince 2-3 knobs of butter or 2 tbs olive oil Pickled cucumber and mashed potato,
3 tbsp butter 3 tbsp plain flour 2 cups (500ml) beef stock 100ml pure cream In a bowl, mix mustard, egg, onion powder, allspice, cream and 1 tsp each sea salt and white pepper. Add breadcrumbs and leave for 10 minutes to absorb the liquid. Mix in mince until well combined. Roll into small, bite-sized balls. You’ll get 40-48 meatballs.
Preheat the oven to 150°C. Place a frying pan on medium heat, add a knob of butter and fry meatballs in batches, adding butter as needed, for 10 minutes or until browned. Keep warm, covered with foil, in oven.
For gravy, heat butter in a saucepan until foaming, add flour and beat for 1-2 minutes until mixture starts to colour and form a paste. Whisk in stock and simmer, whisking continuously, until gravy coats the back of a spoon. Stir in cream and cook for 2 minutes.
Serve meatballs and gravy with sliced pickled cucumber and mashed potatoes. PER SERVE • 17G PROTEIN • 22G SAT FAT • 12G CARB • 2G SUGARS • 1025MG SODIUM • 435 CAL (1830KJ)
GRAVLAX POKE BOWL
“Try to get a piece of salmon that’s an even thickness so it cures evenly.” SERVES 4 1 x 250g salmon fillet, skinned and
pinboned Finely grated zest of ½ lemon 2 white peppercorns, crushed 50g fine sea salt 30g caster sugar 1 bunch dill, coarsely chopped, plus extra
sprigs to serve 320g brown rice 800ml vegetable stock 2 cooked beetroot 4 radishes 100g pickled cucumber, sliced Pink pickled onion, to serve 4 tbsp freshly grated horseradish (optional)
2 tsp Dijon mustard 2 tsp wholegrain mustard 1 tsp honey 50ml sunflower oil Juice of ½ lemon 2 tbsp finely chopped dill Pat salmon dry with paper towel. In a plastic bag, mix lemon zest, white pepper, sea salt, sugar and dill. Add salmon and gently massage the ingredients into it. Leave at room temperature for 30-40 minutes. Rinse off brine, pat dry and refrigerate for 15 minutes to firm. Thinly slice to serve.
Cook brown rice in the stock according to packet instructions. Meanwhile, thinly slice beetroot and radishes with a mandolin or sharp knife.
For the sauce, whisk ingredients together. Adjust seasoning to taste.
To serve, divide rice among four bowls. Arrange the salmon, beetroot, radish and pickled cucumber on top. Scatter with a few rings of pickled onion and sprigs of dill, then drizzle with the mustard sauce. Sprinkle with horseradish, if using.
PER SERVE • 21G PROTEIN • 4G SAT FAT • 75G CARB • 13G SUGARS • 1405MG SODIUM • 600 CAL (2520KJ)