Low-carb & Gluten-free Vegetarian by Brooks Celia

Author:Brooks, Celia
Language: eng
Format: epub
Publisher: Pavilion
Published: 2014-01-21T05:00:00+00:00

Egg Foo Yung

I consulted Norman Fu, Chef Lecturer in Chinese Cookery, to find out the secret of this classic Anglo-Chinese dish. It requires a smart trick (outlined below) to cook it to perfection – not too leaky and not too solid. Also, the eggs are cooked over a medium-low heat, because as Norman insists, “A good foo yung does not have any brown bits.” No spices or sauces are used, because they just mask the delicate flavours of the dish.

2½ tbsp sunflower oil

3 tbsp chopped red pepper

3 tbsp chopped celery

3 tbsp chopped courgette

25 g/1 oz beansprouts

3 spring onions, sliced

4 organic eggs

Sea salt

Serves 2

Line a small colander with kitchen paper. Heat a well-seasoned wok or non-stick frying pan over a high heat and add 1 tsp of the oil. Add the pepper, celery, courgette, beansprouts, spring onions and a pinch of salt, and stir-fry for 1–2 minutes, until softened. Transfer the contents of the pan to the lined colander and leave to cool and drain. This ensures that the egg will not be diluted with cooking juices.

Beat the eggs with a little salt until mixed but not frothy. Stir in the cooled vegetables and mix well. Heat the wok or pan over a low to medium heat and add the remaining oil. Pour in the egg mixture and swirl in the pan. Push the mixture away from you while tilting the pan towards you, rather than scrambling vigorously, so the mixture runs gently on to the exposed areas. Repeat this action all over the pan until the egg is just set. Turn the whole foo yung over once, then slide on to a plate and serve immediately.

Per serving

Carbs: 3.5 g protein: 16 g calories: 293 fibre: 1 g fat: 25 g (saturated fat: 5 g)

Cabbage Gratin

Here, the modest cabbage gets dressed to the nines in a creamy golden crust, studded with caraway and lifted with the flavour of orange zest. Serve with steamed green beans.

1 tbsp olive oil

3 garlic cloves, chopped

600 g/1 lb 5 oz Savoy cabbage, trimmed weight, shredded

400 ml/14 fl oz reduced-fat crème fraîche or sour cream

3 organic egg yolks

50 g/2 oz grated Cheddar cheese

Finely grated zest of 1 orange

Several fresh thyme sprigs, leaves stripped

1 tsp caraway seeds

Salt and freshly ground black pepper

Serves 4

Heat the oil in a pan and cook the garlic until light golden. Add the cabbage and season well. Cover and cook, stirring frequently, for about 15 minutes, until the cabbage is tender.

Preheat the oven to 200°C/400°F/Gas Mark 6. Remove the pan from the heat. If there is liquid in the pan, drain it off. Spoon the cabbage into an ovenproof dish and pack down.

To make the custard, beat together the crème fraîche, egg yolks, Cheddar, orange rind and thyme leaves with a pinch of salt. Pour the mixture over the cabbage and sprinkle with the caraway seeds. Bake for 30–40 minutes, until the top is golden and bubbling around the edges.

Per serving

Carbs: 10 g protein: 10 g calories: 323 fibre: 3.5 g fat: 26 g

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