HAM AND PINEAP­PLE POKE BOWL

Super Food Ideas - - WEEK 1 -

SERVES 4 PREP 15 MIN­UTES (PLUS RE­FRIG­ER­A­TION AND STAND­ING) COOK 20 MIN­UTES

500g piece leg ham ¹⁄³ cup ponzu sauce 1½ cups sushi rice ¼ cup sushi sea­son­ing 2 green onions, thinly sliced ¼ cup sesame seeds, plus ex­tra, toasted, to serve Olive oil spray ½ pineap­ple, peeled, cored, cut into 2cm pieces ¼ red cab­bage, shred­ded 1 small av­o­cado, sliced ½ x 454g packet frozen edamame, thawed, peeled, blanched 4 baby cu­cum­bers, halved length­ways ¼ tea­spoon wasabi paste

1 Place ham in a dish. Driz­zle with 2 ta­ble­spoons ponzu sauce. Turn ham to coat in sauce. Re­frig­er­ate for 30 min­utes. 2 Rinse and drain rice 3 times. Place rice and 1½ cups wa­ter in a saucepan over medium heat. Cover. Bring to the boil. Re­duce heat to low. Sim­mer, cov­ered, for 12 min­utes or un­til liq­uid is ab­sorbed. Re­move from heat. Stand, cov­ered, for 10 min­utes. Trans­fer rice to a large ce­ramic dish. Us­ing a spat­ula, stir rice to break up lumps. Grad­u­ally add sea­son­ing, lift­ing and turn­ing rice. Set aside for 10 min­utes to cool. Stir in half the green onion. 3 Mean­while, place sesame seeds on a plate. Re­move ham from dish, dis­card­ing sauce. Press ham in sesame seeds to coat all over. Heat a fry­ing pan over medium heat. Spray ham with oil. Cook for 2 min­utes each side or un­til seeds are toasted. Trans­fer to a chop­ping board. 4 Cut ham into 2cm pieces. Place in a bowl. Add pineap­ple. Toss to com­bine. Ar­range rice, cab­bage, av­o­cado, edamame, cu­cum­ber, re­main­ing onion and ham mix­ture in serving bowls. Whisk wasabi and re­main­ing ponzu sauce to­gether in a small bowl. Driz­zle over bowls. Serve sprin­kled with ex­tra toasted sesame seeds. NU­TRI­TION: (per serve) 2997kj; 21.5g fat; 2.5g sat fat; 35.4g pro­tein; 90.6g carbs; 11g fi­bre; 65mg chol; 2331mg sodium.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.