Jamie Oliver’s Hardly-Any-Prep Shrimp Stir-Fry

This is the kind of recipe where you can swing by the grocery store on your way home from work, pick up a few bits, and have a great meal on the table within ten minutes of arriving in your kitchen. Just get all your stuff ready for this one–when you start cooking, it all kicks off! Good luck.

Serves 2.

a thumb-sized piece of ginger
2 cloves of garlic
1 fresh red chile
a small bunch of fresh cilantro
peanut or vegetable oil
1/2 lb large shrimp, raw, peeled
1 heaped teaspoon five-spice powder
1 t cornstarch
1/2 C fresh corn kernels
a small handful of snow peas
2 T soy sauce
juice of 1 lime
1/2 t honey
1 t sesame oil
a handful of frozen peas
7 oz rice sticks or vermicelli
a small handful of beansprouts
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To prepare:
Put a large pan of water on to boil.
Peel and finely slice the ginger and garlic.
Finely slice the chile.
Pick the cilantro leaves from the stalks and put to one side, then roughly chop the stalks.

To cook:
Preheat a wok or large frying pan on a high heat and once it’s very, very hot add a good lug of peanut oil and swirl it around.
Stir in the cilantro stalks, ginger, garlic, chile, shrimp, and five-spice powder, and fry for a minute.
Add the cornstarch, corn, and snow peas and give them a good toss or stir for another minute.
Stir in the soy sauce, lime juice, honey, sesame oil, and frozen peas.
Add the rice sticks (or vermicelli) to the pan of boiling water and use a wooden spoon to break them up a bit.
Cook for just 2 minutes, no longer.
Drain the rice sticks in a colander over a bowl, reserving the cooking water.
Add a large spoonful or ladleful of the cooking water to the wok and cook for a further minutes or two.

To serve:
Use tongs to divide the rice sticks between your serving bowls, or to lift them on to one large serving platter.
Spoon the shrimp, veggies, and any juices over the top and sprinkle with the beansprouts and cilantro leaves.

Any Veggie Coconut Curry

Makes 6 servings

The vegetables listed below are favorites, but any vegetables you have on hand can be used along with the coconut milk and spices. If you decide to use coconut milk, it is important to note that this product has a high fat content and should be used in moderation. Try lite coconut to get the sweet nutty coconut flavor without all the fat. Cauliflower, squash, and sweet potatoes are other tasty choices. This is a great way to use up “going-bad” fresh or frozen vegetables! Serve over rice or your favorite whole grain.

1 cup uncooked brown rice
2 cups water
1 large onion, sliced
4 garlic cloves, chopped (about 4 teaspoons)
3 large carrots, chopped
¼ cup vegetable broth or water
1 ½ tablespoons curry powder
1 teaspoon ground cumin
½ teaspoon turmeric
pinch cayenne pepper
1 medium potato, chopped (peeling optional)
3 cups chopped kale
2 cups chopped broccoli florets, or 1 10-ounce package frozen chopped broccoli florets
8 mushrooms, sliced
1 15-ounce can garbanzo beans, drained and rinsed, or 1½ cup of cooked garbanzo beans
1 cup fresh or frozen green peas
1 cup lite coconut milk, or 1 cup non-dairy milk + 1 teaspoon
coconut extract
3 tablespoons reduced-sodium soy sauce
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Bring rice and water to a boil in a medium saucepan. Lower heat and simmer, covered, until all the water is absorbed (about 30 minutes).

In a large saucepan, sauté onion, garlic, and carrots in vegetable broth or water on medium-high heat until onion becomes translucent. Add curry, cumin, turmeric, and cayenne. Cook for 2 to 4 minutes, stirring often. Add potato, kale, broccoli, mushrooms, beans, peas, and coconut milk or non-dairy milk mixture. Cover and reduce heat to medium-low. Simmer for 10 to 20 minutes, stirring occasionally, until potato can be pierced easily with a fork. Sprinkle with soy sauce before serving.

Per serving (1/6 of recipe): 320 calories; 5.2 g fat; 2.5 g saturated fat ; 14.7%
calories from fat; 0 mg cholesterol; 12.3 g protein; 59.3 g carbohydrate; 5.9
g sugar; 12.3 g fiber; 407 mg sodium; 115 mg calcium; 4.7 mg iron; 37.7 mg
vitamin C; 6312 mcg beta-carotene; 1.7 mg vitamin E

Recipe by Jennifer Reilly, R.D.

Roasted Red Pepper Hummus

Makes about 2 cups (8 ¼-cup servings)

Spread hummus on whole-wheat pita bread or serve as a dip for vegetables. This version is lower in fat than most commercial varieties, which is important when it comes to reducing hormone-dependent cancer risk and keeping your immune system operating smoothly.

1 15-ounce can garbanzo beans, or 1½ cups of cooked garbanzo beans
1 tablespoon tahini
¼ cup lemon juice
3 green onions, chopped
1 tablespoon chopped garlic (about 3 cloves)
1 teaspoon ground cumin
½ teaspoon black pepper
½ cup roasted red peppers, packed in water
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If using canned garbanzo beans, drain them, reserving liquid, and rinse beans. Place beans, tahini, lemon juice, green onions, garlic, cumin, black pepper, and roasted peppers in food processor or blender and process until smooth. Add reserved bean liquid, or if using cooked beans, water or vegetable broth, as
needed for a smoother consistency.

Per ¼-cup serving: 80 calories; 2.1 g fat; 0.3 g saturated fat ; 23.3% calories
from fat; 0 mg cholesterol; 3.9 g protein; 12.5 g carbohydrate; 1.4 g sugar; 2.8 g
fiber; 32 mg sodium; 36 mg calcium; 1.6 mg iron; 23.5 mg vitamin C; 299 mcg
beta-carotene; 0.4 mg vitamin E

Recipe by Jennifer Reilly, R.D.

Coconut Curry Tofu

Prep Time: 25 Min
Cook Time: 15 Min
Ready In: 40 Min
Serves 6.

2 bunches green onions
1 (14 ounce) can light coconut milk
1/4 cup soy sauce, divided
1/2 teaspoon brown sugar
1 1/2 teaspoons curry powder
1 teaspoon minced fresh ginger
2 teaspoons chile paste
1 pound firm tofu, cut into 3/4 inch cubes
4 roma (plum) tomatoes, chopped
1 yellow bell pepper, thinly sliced
4 ounces fresh mushrooms, chopped
1/4 cup chopped fresh basil
4 cups chopped bok choy
salt to taste
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1. Remove white parts of green onions, and finely chop. Chop greens into 2 inch pieces.

2. In a large heavy skillet over medium heat, mix coconut milk, 3 tablespoons soy sauce, brown sugar, curry powder, ginger, and chile paste. Bring to a boil.

3. Stir tofu, tomatoes, yellow pepper, mushrooms, and finely chopped green onions into the skillet. Cover, and cook 5 minutes, stirring occasionally. Mix in basil and bok choy. Season with salt and remaining soy sauce. Continue cooking 5 minutes, or until vegetables are tender but crisp. Serve over rice. Garnish with remaining green onion.

Variation: If bok choy is unavailable, substitute a bag of spinach for it.

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