High-protein and rice combinations

A quick and easy light meal that can be served with a green salad and crusty rolls.

• 30g butter
• ½ tsp crushed garlic
• 1 small onion, chopped
• 1 tbsp flour
• 1 cup milk
• 1 cup grated Cheddar cheese
• 1 tsp mixed dried herbs
• ½ tsp crushed black pepper
• 300g well-drained flaked tuna
• 1 tbsp chopped parsley
• 1 medium red tomato, halved, sliced
• 2 x 30g packets cheese-flavoured corn chips
• salt as needed

Heat the butter in a small pan

Stir in garlic and onion

Sauté on moderate heat until softened

Sprinkle the flour in and stir until bubbly

Add milk while stirring, cook until thickened (± 5 minutes)

Add half the cheese, herbs and seasoning

Mix in the tuna and parsley

Turn on oven to grill, transfer tuna mixture into an oven-proof dish

Arrange the tomatoes in a single layer over the tuna

Crush the chips and combine with the remaining cheese

Spread evenly to cover tomatoes

Place under the grill for a few minutes, allow cheese to melt and bubble

Serve hot

DEEP-FRIED, STUFFED MASALA FISH

• ± 1kg whole fish, scaled, trimmed, rinsed
• juice of ½ lemon
• ½ tsp salt
• 1 tbsp crushed garlic
• 1 tbsp finely chopped mint
• 1 tbsp chopped fresh coriander
• 1 tbsp chilli flakes
• 1 medium potato, boiled, peeled, grated
• ½ tsp salt
• 1 tbsp oil/melted butter
• ± ½ cup flour
• ½ tsp pepper
• oil for deep-frying

Make 2 or 3 deep slashes on the body of the fish

Rub in the lemon juice and salt

Combine ingredients from garlic to butter

Mix well to combine

Stuff the cavity and the slashes with the filling

Press in to prevent oozing while frying

Combine flour and pepper on a plate or tray and coat the stuffed fish evenly

Shake off excess flour

Heat oil in a large, flat pan to fit the whole fish

Fry the stuffed fish until golden on both sides

TIP:

Stuffed fish can be grilled with a light brushing of oil or butter

SIMPLE CHICKEN-AND-RICE MIX

• 1.5kg chicken pieces
• 2 chicken stock cubes
• 3 cups water
• 60g butter or margarine
• 1 tsp crushed garlic
• 1 tsp crushed ginger
• 1 medium onion, halved, thinly sliced
• 1 medium green pepper, seeded, diced
• 15 to 20 small white button mushrooms
• ½ cup sweet chilli marinade
• 1 tbsp mustard sauce
• 1 tsp coarsely ground black pepper
• 1 tbsp fresh chopped coriander
• 2 cups uncooked long grain rice
• 2 tsp ground fennel
• salt as needed

Place chicken pieces in a deep saucepan

Crumble the stock cubes and add the water

Bring to a boil, lower the heat to moderate

Cook until meat is tender

Remove the cooked chicken pieces from the stock

Strain and reserve the stock

Shred the meat, discard skin and bones

Heat butter in a saucepan

Add garlic and ginger, stir in vegetables

Sauté for a few minutes until the onions are soft and moisture has evaporated

Add chilli sauce, mustard sauce, pepper, chicken and coriander

Mix well and keep aside

Combine the rice and stock in a saucepan

Stir and bring to a boil, turn down the heat

Cover and cook gently until rice is tender and the water is absorbed

Stir in the chicken/vegetable mixture, ground fennel, and season to taste

Serve hot

GRILLED PRAWNS WITH GARLIC RICE

• 20 large prawns, de-veined, unshelled
• 30g butter
• 2 tbsp olive oil
• 4 tbsp finely sliced spring onions
• 1 tbsp finely chopped garlic
• 3 tbsp fresh lemon juice
• 1 tsp coarsely ground pepper
• 3 tbsp finely chopped fresh parsley
• 2 cups cooked rice
• salt

Rinse the prawns and pat dry with a dish cloth

Preheat the oven to grill

Heat oil and butter in a flat pan large enough to hold prawns in a single layer

Place the prawns in the hot butter/oil mixture

Place under grill until crisp and sizzling

Remove prawns from pan

Add onions and garlic to pan and sauté until just softened

Stir in lemon, pepper, parsley and rice, season well

Heap rice onto a serving platter, place prawns around rice, serve hot