Basic Curry Sauce

Ingredients  

•  3 tablespoons vegetable oil or ghee (clarified butter)  
•  1 medium onion - finely chopped  
•  4 cloves garlic - peeled and sliced  
•  1.5 inch piece root ginger - peeled and thinly sliced (it should look about the same volume as the 
garlic)  
•  (optional) 2 mild fleshy green chillies - de-seeded and veined then chopped  
•  half teaspoon turmeric powder  
•  half teaspoon ground cumin seed  
•  half teaspoon ground coriander seed  
•  5 tablespoons plain passata (smooth, thick, sieved tomatoes, US = purée) or 1 tablespoon 
concentrated tomato purée (US = paste) mixed with 4 tablespoons water


Method  


Heat the oil in a heavy pan then add the chopped onion and stir for a few minutes with the heat on high.
Add the ginger, garlic and green chilli (if using). Stir for 30 seconds then put the heat down to very low.
Cook for 15 minutes stirring from time to time making sure nothing browns or burns.
Add the turmeric, cumin and coriander and cook, still very gently, for a further 5 minutes. Don't burn the
spices or the sauce will taste horrid - sprinkle on a few drops of water if you're worried.
Take off the heat and cool a little. Put 4 fl oz cold water in a blender, add the contents of the pan and
whizz until very smooth. Add the passata and stir.
Put the puréed mixture back into the pan and cook for 20 - 30 minutes (the longer the better) over very
low heat stirring occasionally. You can add a little hot water if it starts to catch on the pan but the
idea is to gently "fry" the sauce which will darken in colour to an orangy brown. The final texture
should be something like good tomato ketchup. Warning - it WILL gloop occasionally and splatter
over your cooker, it's the price you have to pay!

Read More

Aloo Bonda

Ingredients:

• 2 cups water  
• 3 whole cloves  
• 1 stick cinnamon  
• 3 to 4 cardamom pods (cracked open)  
• 1/4 cup loose black tea (or 4 tea bags)  
• 2 cups milk  
• 4 tablespoons of sugar (or a little less)  

Method: 
Bring water, cloves, cinnamon and cardamom to a boil; Add tea and milk and
bring to a boil. When hot, strain and add sugar. Serve hot.

Read More

White Chicken Chili

Canned chicken would work well in this recipe.  

• Nonstick cooking spray 
• 2 cups finely chopped onion 
• 1/2 teaspoon garlic powder 
• 1 tablespoon ground cumin 
• 1 tablespoon chile powder 
• 1/2 teaspoon dried oregano 
• 2 (4-ounce) cans chopped green chiles, undrained 
• 2 pounds (32 ounces) cooked chicken breast, cut into bite-sized pieces 
• 1 cup water 
• 2 (15.5-ounce) cans cannellini beans, rinsed and drained 
• 1 (14-ounce) can fat-free, less-sodium chicken broth 
• 1/2 teaspoon hot pepper sauce 
• 1 cup (4 ounces) shredded Monterey Jack cheese 
• 1/2 cup chopped fresh cilantro, optional 
• 1/2 cup chopped green onions, optional 

Heat a large pot over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 6 minutes or until
tender, stirring frequently.  Stir in garlic powder, cumin, chile powder and dried oregano; sauté 1 minute. Stir in
chiles; reduce heat to low, and cook 10 minutes, partially covered. Add the chicken, water, cannellini beans and
broth; bring to a simmer. Cover and simmer 10 minutes. Stir in hot sauce. Ladle 1 cup of chili into each of 8 bowls;
sprinkle each serving with 2 tablespoons cheese, 1 tablespoon cilantro and 1 tablespoon green onions.

Read More

Thai Peanut Noodles

Peanut sauce is typically made from a mix of peanut oil, garlic, onions, chiles, soy sauce and peanuts.  This quick
version is just as tasty as the traditional south Asian sauce.  Additional vegetables, such as snow peas or spouts,
could be added as well.

• 3 cups (8 ounces) dried bow tie pasta 
• 2 large carrots, cut in half lengthwise and sliced into 1/2-inch thick half moons (2 cups) 
• 1 medium red bell pepper, sliced into thin, 1-inch long strips (about 1 cup) 
• 1/3 cup creamy peanut butter 
• 1/4 to 1/2 cup boiling water 
• 1/4 cup light soy sauce 
• 1 tablespoon toasted sesame or canola oil 
• 1 tablespoon red wine vinegar 
• 3/4 teaspoon dried ginger 
• 1/2 teaspoon garlic powder 
• 1/4 cup roasted peanuts, coarsely chopped 

Bring a large saucepan of water to boil.  Add the pasta and carrots and cook pasta according to package directions
omitting salt.  Add the bell pepper 3 minutes before pasta is done.  Drain and return to pan.

While the pasta is cooking, whisk together the peanut butter, boiling water, soy sauce, oil, vinegar, ginger and
garlic powder in a medium bowl until well blended.

Add the peanut butter mixture to the pasta and stir to combine.  Reheat if necessary.

Place in individual bowls and sprinkle with peanuts.

Read More

Real chips

Ingredients

For fresh chips:
• 800 g (13/4 lb) potatoes such
as King Edwards or Maris
Piper
• 1 sunflower oil
• Salt, to taste
For frozen chips:
• 750 g (1 lb 10 oz) frozen
chips
• 1 sunflower oil
• Salt, to taste


1 Peel the potatoes, then cut them into chips according to your preference:
either 8 mm x 8 mm (3/8 in x 3/8 in), 1 cm x 1 cm (1/2 in x 1/2 in) or 13 mm
x 13 mm (4/8 in x 4/8 in). Rinse the chipped potatoes thoroughly, drain, then
dry them well on a clean tea towel.

2 Place the chips in the ActiFry pan. Drizzle the oil evenly over the chips. Cook
for 30-35 minutes (up to about 40 minutes, according to the thickness of the
chips), or until the chips are cooked.

3 Serve immediately, sprinkled with salt to taste.

Cook’s tip
The variety of potato used will affect the cooking time and colour of the chips.  It is
also important to dry the chips very well after rinsing them to ensure they become
crisp on the outside.

Nutrition information per serving

143 kcal / 602 kJ

• Protein: 3 g 
• Fat: 3 g
• Saturated fat: 0,3 g
• Carbohydrate: 27 g
• Fibre: 2 g
• Salt: trace
(made using 1 of oil)

Read More

Potato wedges with herbs and spices

Ingredients

• 800 g (13/4 lb) small potatoes, left unpeeled
• 1/2 dried mixed herbs
• 1/2 paprika
• 3 light olive oil
• 2 plain flour
• Salt and freshly ground black pepper, to taste (optional)

Cut each potato (leave the skins on) into 4 or 6 even wedges, depending on
their size. Rinse the potato wedges thoroughly, drain, then dry them well on
a clean tea towel.

Place the potato wedges in a large bowl. Add the dried herbs, paprika and 2
ActiFry spoonfuls of oil and toss to mix until the potatoes are well coated.
Add the flour and toss to coat well.


Place the potato wedges in the ActiFry pan, then drizzle the remaining oil
evenly over the wedges. Cook for 35-40 minutes, or until the potato wedges
are cooked.

Add seasoning to taste, if desired. Serve the potato wedges with a selection
of dips

Read More

Paprika chips

• Preparation - 15min

• Cooking - 30-40min

Ingredients

• 800 g (13/4 lb) potatoes
• 1 light olive oil
• 1 groundnut oil
• 1/2 paprika, or to taste
• Salt, to taste (optional)


Peel the potatoes and cut them into 1 cm x 1 cm (1/2 in x 1/2 in) chips. Rinse
the chipped potatoes thoroughly, drain, then dry them well on a clean tea
towel.

Mix the olive oil, groundnut oil and paprika in a ramekin or small dish.

Place the chips in the ActiFry pan. Drizzle the oil and paprika mixture evenly
over the chips. Cook for 30-40 minutes, or until the chips are cooked.

Nutrition information per serving

172 kcal / 721 kJ
• Protein: 4 g 
• Fat: 6 g
• Saturated fat: 1 g
• Carbohydrate: 28 g
• Fibre: 2 g
• Salt: trace

Read More

Italian Chicken with Chickpeas

Chickpeas, or garbanzo beans, are round, tan-colored members of the pea family that are often referred to as
dried beans. They have a firm texture, a mildly nutlike flavor, and are available canned or dried.  If you have time,
let this dish simmer up to 30 minutes while you get the rest of the meal together for a richer flavor.  

• 1 tablespoon olive oil 
• 1 1/3 cup sliced onion 
• 1 cup green bell pepper strips 
• 1/4 teaspoon salt 
• 1/4 teaspoon black pepper 
• 1/4 teaspoon garlic powder 
• 3 cups (about 12 ounces) cooked chicken, chopped 
• 1 (15.5 ounce) can chickpeas, drained and rinsed 
• 1 (14.5 ounce) can diced tomatoes with basil, garlic and oregano 
• Parsley leaves, optional 

Heat oil in a large nonstick skillet over medium-high heat.  Add onion and bell pepper; sauté 4 minutes.  Reduce
heat to medium.  Add salt, pepper, garlic, chicken, chickpeas and tomatoes; cover and cook 8 minutes or until
thoroughly heated, stirring occasionally.  Garnish with parsley leaves if desired.

 (serving size: 1 1/2 cups)

Read More

Taco Soup

All of favorite taco ingredients come together to make a tasty soup!

• 1 pound ground turkey breast or lean hamburger 
• 1 medium onion, diced 
• 1 medium zucchini, diced 
• 1 medium carrot, shredded 
• 2 stalks celery, diced 
• 1 package taco seasoning mix  
• 1 teaspoon garlic powder 
• 1 teaspoon onion powder 
• 1 (32-ounce) bottle or can low-sodium vegetable juice 
• 1 (14.5-ounce) can corn, drained 
• 1 (14.5-ounce) can diced tomatoes, undrained 
• 1 (14.5-ounce) can beans, drained and rinsed 

Spray a large skillet with nonstick cooking spray.  Brown ground meat and onion until onion is tender and meat is
cooked thoroughly.  Add zucchini, carrot, celery, garlic and onion powder; sauté until vegetables are tender, about
5-10 minutes.  Stir in taco seasoning, vegetable juice, corn, diced tomatoes, and beans.  Simmer about 5 minutes.

Read More

Sweet Potato Sausage and Lentil Soup

Lentils are small disk shaped legumes that have a nice earthy flavor when cooked.  They’re full of fiber, protein,
vitamins and minerals but have little fat.  Look for them in the dry bean section of your grocer.  Kale is a leafy
green vegetable that belongs to the cabbage family and is a great source of vitamin A, vitamin C, vitamin K and
fiber.

• 1 tablespoon extra-virgin olive oil 
• 1 pound sweet turkey sausage 
• 1 medium onion, chopped 
• 1 (4-ounce) can mushrooms, drained and rinsed 
• 1 cup carrots, finely chopped 
• 1 cup lentils 
• 1/2 teaspoon garlic powder 
• 1/2 teaspoon pepper 
• 2 teaspoon cumin 
• 1 teaspoon paprika 
• 1/2 teaspoon chili powder 
• 1/2 teaspoon dried rosemary 
• 1 (14.5 ounce) can diced tomatoes 
• 1 (14.5-ounce) can cut sweet potatoes, drained and rinsed 
• 6 cups low sodium chicken broth 
• 3 1/2 cups kale or chard, veins removed and chopped 

Heat extra-virgin olive oil in a large soup pot over medium-high heat.  Brown sausage until no longer pink.  Add
onions, mushrooms, and carrots; cook until slightly softened, about 4-5 minutes.  Stir in lentils, garlic powder,
pepper, cumin, paprika, chili powder, and rosemary.  

Add tomatoes, potatoes and broth, cover pot, and raise heat to high to bring to a boil.  Uncover pot and place heat
back a bit but keep soup at a good rolling boil.  Cook 15 minutes or until lentils are tender.  Wilt greens in small
bunches and turn off heat.  Let stand 5 minutes.  
Serve in shallow bowls with bread to mop up soup.  When reheating leftovers thin the soup with broth or water.

Read More

Curried Pumpkin and Black Bean Soup

Pumpkin puree is usually found on the baking aisle in grocery stores or at the back of many people’s pantries after
the holiday season!  While often used it sweet dishes, it makes a great savory soup as well.

• 1 tablespoon olive oil 
• 1 medium onion, finely chopped 
• 2-3 (14.5-ounce) cans vegetable broth, divided 
• 2 (14.5-ounce) cans black beans, drained and rinsed 
• 2 (15-ounce) cans pumpkin puree 
• 1 tablespoon curry powder 
• 1 1/2 teaspoons ground cumin 
• 1/8 teaspoon cayenne pepper 
• 1 green onion, finely sliced, optional 
•  

Heat a large soup pot over medium heat; add olive oil.  Add onion and sauté 5 minutes.  Add 2 cans of broth,
tomatoes, black beans and pumpkin puree.  Stir to combine ingredients and bring soup to a boil.  Reduce heat to
medium low and stir in curry, cumin and cayenne.  Simmer 5 minutes.  If soup is too thick, slowly add the last can
of broth until soup reaches a desired consistency.  Garnish with chopped green onions.

Read More

Chicken Noodle Soup

Parsnips are root vegetables that are similar in shape and texture to carrots. Their ivory skin has an appealingly
sweet flavor. Unlike carrots, parsnips are never eaten raw.

• 1 tablespoon stick margarine or butter 
• 1 cup chopped carrot 
• 1 cup chopped parsnip 
• 1/2 cup thinly sliced celery 
• 1 tablespoon all-purpose flour 
• 3 1/2 cups low-salt chicken broth (about 2 cans)  
• 1 cup water 
• 1/4 teaspoon salt 
• 1/4 teaspoon pepper 
• 2 cups uncooked wide egg noodles (about 4 ounces)  
• 1 pound skinned, boned chicken breast halves, cut into 1-inch pieces 
• 2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley 

Melt margarine in a large soup pot over medium-high heat. Add carrot, parsnip and celery; sauté 3 minutes. Stir in
flour. Gradually add broth, water, salt and pepper, stirring with a whisk; bring to a boil. Cover, reduce heat, and
simmer 5 minutes. Add noodles and chicken, and bring to a boil. Cover, reduce heat, and simmer 10 minutes. Stir
in parsley.

  (serving size: 1 cup)

Read More

African Peanut Chicken Soup

This Americanized version of a traditional African soup has some ingredients you wouldn’t normally think of putting
together, but the outcome is surprisingly good!  A sprinkle of chopped peanuts on top would taste great too.

• Nonstick cooking spray 
• 1 1/2 cups peeled cubed sweet potato 
• 1/2 cup chopped onion 
• 1/2 cup diced red bell pepper 
• 1 jalapeno pepper (seeds and ribs removed), minced 
• 1/4 teaspoon garlic powder 
• 2 cups (about 8 ounces) chopped cooked chicken breast  
• 1 cup bottled salsa 
• 1/2 teaspoon ground cumin 
• 2 (16-ounce) cans fat-free, less sodium chicken broth 
• 2 (15-ounce) cans less sodium chicken and rice soup 
• 1 (15-ounce) can black beans, drained and rinsed 
• 1/3 cup creamy peanut butter 

Place a large soup pot over medium-high heat until hot.  Coat with cooking spray.  Add sweet potato, onion, bell
pepper, jalapeno and garlic powder; sauté 5 minutes.  Stir in chicken and next 5 ingredients (chicken through
beans); bring to a boil.  Reduce heat; simmer 10 minutes.  Add peanut butter, stirring with a whisk; cook 2
minutes.

Read More

Lo Mein

• 4 cups cooked Chinese noodles (or very thin spaghetti)
•     rinsed and drained
•   12 oz. diced cooked meat (beef, chicken, pork ... any)
•   1 package frozen French−style green beans, thawed
•   2 cups fresh bean sprouts
•   3 scallions, chopped
•   1 slice ginger, shredded
•   1 clove garlic, minced
•   1 teas. MSG (Accent)
•   1 teas. sugar
•   1/4 cup soy sauce
•   3/4 cup vegetable oil
•   1/4 teas. sesame oil
•   2 Tbls. sherry

  Mix together MSG, sugar, and soy sauce. Set aside.
 Heat wok or pan hot and dry. Add just 3 tablespoons of the
 vegetable oil and all the sesame oil. Put in ginger and garlic to
 brown first, then all the other vegetables.  Stir and cook for one
 minute over high heat. Add the sherry. Cover and cook one
 minute longer. Turn off heat. Remove vegetables, and drain;
 discard these juices. Set drained vegetables aside.
 Heat wok or pan dry again. Put in remainder of oil. Turn heat
 to medium. Add cooked noodles and stir constantly to heat
 through and to coat the noodles with oil for a couple minutes.
 Add your choice of meat and reserved vegetables; mix
 thoroughly. Add reserved soy sauce mixture and stir until
 noodles become one even color. Serve.

Read More

Kung Pao Chicken

• 2 tablespoons oyster sauce
• 1 teaspoon cornstarch
• 3/4 pound boneless, skinless chicken
•  Sauce:
• 1/4 cup Chinese black vinegar or balsamic vinegar
• 1/4 cup chicken broth
• 3 tablespoons Chinese rice wine or dry sherry
• 2 tablespoons hoisin sauce
• 1 tablespoon soy sauce
• 2 teaspoons sesame oil
• 2 teaspoons chili garlic sauce
• 2 teaspoons sugar
• 2 1/2 tablespoons cooking oil
• 8 small dried red chilies
• 4 teaspoons minced garlic
• 2 stalks celery, diced
• 1/2 red bell pepper, cut into 1−inch squares
• 1 can (8 oz.) sliced bamboo shoots, drained
• 2 teaspoons cornstarch dissolved in 1 tablespoon water
• 1/3 cup roasted peanuts

1. Combine marinade ingredients in a bowl. Cut chicken into 1−inch pieces.
 Place chicken in marinade and stir to coat. Let stand for 10 minutes.
2. Combine sauce ingredients in a bowl.
3. Place a wok over high heat until hot. Add 2 tablespoons oil, swirling to
 coat sides. Add chilies and cook, stirring, until fragrant, about 10
 seconds. Add chicken and stir−fry for 2 minutes. Remove chicken and
 chilies from wok.
4. Add remaining 1/2 tablespoon oil to wok, swirling to coat sides. Add garlic
 and cook, stirring, until fragrant, about 10 seconds. Add celery, bell
 pepper, and bamboo shoots; stir−fry for 1 1/2 minutes.
5. Return chicken and chilies to wok; stir−fry for 1 minute. Add sauce and
 bring to a boil. Add cornstarch solution and cook, stirring, until sauce
 boils and thickens. Add peanuts and stir to coat.

Read More

Hunan Beef

• 2 cups broccoli florets
• 2 tablespoons cooking oil
• 2 teaspoons minced garlic
• 4 small dried red chilies
• 1 teaspoon cornstarch dissolved in 2 teaspoons water
•  Marinade:
• 2 tablespoons soy sauce
• 2 teaspoons cornstarch
• 1 tablespoon Chinese rice wine or dry sherry
• 3/4 pound flank steak, thinly sliced across the grain

 Sauce:


3 tablespoons Chinese black vinegar or balsamic vinegar
1 tablespoon soy sauce
1 tablespoon Chinese rice wine or dry sherry
2 teaspoons sugar
2 teaspoons chili garlic sauce
1 teaspoon sesame oil
1. Combine marinade ingredients in a bowl. Add beef and stir to coat. Let
 stand for 10 minutes.
2. Combine sauce ingredients in a bowl.
3. Place broccoli in a large pot with 1 inch of boiling water. Boil until
 tender−crisp, 2 to 3 minutes; drain.
4. Place a wok over high heat until hot. Add oil, swirling to coat sides. Add
 garlic and chilies and cook, stirring, until fragrant, about 10 seconds. Add
 beef and stir−fry until no longer pink, 1 1/2 to 2 minutes.
5. Add broccoli and sauce to wok; bring to a boil. Add cornstarch solution
 and cook, stirring, until sauce boils and thickens.

Read More

Hot and Sour Soup

Preparation time: 20 minutes.   Cooking time: 5 minutes.
A wonderful blend of hot and sour flavours, this is the perfect choice for a lazy
winter evening.

• ½ cup shredded cabbage 
• ½ cup grated carrots 
• ½ cup finely chopped cauliflower 
• ¼ cup chopped spring onions 
• 2 pinches MSG (Mono Sodium Glutamate), optional 
• 3½ cups clear vegetable stock, page 97
• 2 tbsp vinegar
• 1 tbsp soya sauce
• ½ tsp chilli sauce
• 1 tbsp chopped coriander
• 3 tbsp cornflour dissolved in ½ cup water 
• 2 tbsp oil

Salt and freshly ground pepper to taste
For the garnish
1 tbsp chopped coriander
1. Heat the oil in a wok over a high flame. Add the cabbage, carrots, cauliflower,
spring onions and MSG and stir-fry over a high flame for 2 minutes.
2. Add the stock, vinegar, soya sauce, chilli sauce, coriander, pepper and salt and
simmer for 2 minutes.
3. Add the cornflour mixture and boil for 3 to 4 minutes while stirring continuously.
Serve hot garnished with coriander.

Read More

Hoisin Beef & Scallion Rolls

• 1 whole flank steak
• 1/2 cup soy sauce
• 3 cloves garlic
• 1/2 cup ginger −−chopped, fresh
• dash black pepper
• 1/2 cup hoisin sauce
• 1 bunch scallions

 In a shallow dish, mix together the soy sauce, oil, garlic, ginger, and
 some pepper. Add the beef and marinate overnight in the refrigerator,
 turning once. Heat the broiler. Pat the marinated meat dry and broil
 the steak, about 4 inches from the heat, until rare, 5 to 6 minutes
 per side. Cool completely and then slice very think on the bias, across
 the grain of the meat. Trim the slices to form approximately 2 x 4 inch
 strips. Brush a thin layer of hoisin sauce on each strip of beef. Lay
 a small bundle of scallion julienne at one end and roll up securely.
 Arrange on trays, seam side down, cover tightly with plastic wrap
 (make sure the plastic is in close contact with the beef),
 and refrigerate until time to serve.

Read More

General Tsao's Chicken

Sauce:

• 1/2 cup cornstarch
• 1/4 cup water
• 1+1/2 tsp minced garlic
• 1+1/2 tsp minced ginger root
• 3/4 cup sugar
• 1/2 cup soy sauce
• 1/4 cup white vinegar
• 1/4 cup cooking wine
• 1+1/2 cup hot chicken broth
• 1 tsp monosodium glutamate (optional)

   Meat:

• 3 lbs deboned dark chicken meat, cut into large chunks
• 1/4 cup soy sauce
• 1 tsp white pepper
• 1 egg
• 1 cup cornstarch
• Vegetable oil for deep−frying
• 2 cups sliced green onions
• 16 small dried hot peppers. 

Mix 1/2 cup cornstarch with water. Add garlic, ginger, sugar, 1/2 cup
 soy sauce, vinegar, wine, chicken broth and MSG (if desired). Stir until
 sugar dissolves. Refrigerate until needed.
    In separate bowl, mix chicken, 1/4 cup soy sauce and white pepper.
 Stir in egg. Add 1 cup cornstarch and mix until chicken pieces are
 coated evenly. Add cup of vegetable oil to help separate chicken pieces.
   Divide chicken into small quantities and deep−fry at 350 degrees until
 crispy. Drain on paper towels.
   Place a small amount of oil in wok and heat until wok is hot. Add onions
 and peppers and stir−fry briefly. Stir sauce and add to wok.
 Place chicken in sauce and cook until sauce thickens.

Read More

Fried Won Tons

• 1 lb. Won ton skins
• 1/2 lb. Fresh ground pork
• 1/2 lb. Fresh prawns
• 4 Dried mushrooms, soaked for 2 hours
• 8 Water chestnuts, finely chopped
• 2  Stalks green onions, finely chopped
• 2 small Eggs, beaten
• 1/4 ts Pepper
• 1 1/2 ts Salt

  Yield: About 60 to 70.
 Shell and devein prawns.  Mince fine.  Stem mushrooms and mince caps.
Mix with prawns, pork, water chestnuts, green onions, half of the
beaten eggs and all of the seasonings.
  WRAPPING:
 Place won ton squares on working surface so corners face up, down,
left and right.  Place 1 teaspoon filling in the center of each skin.
 Dip a little of the beaten egg onto the bottom corner, bring top
corner to meet bottom corner.  Press to seal.  Moisten left corner
and bring right corner to meet it.  Press to seal. This should give
you a little bundle that looks kind of like a nurses hat.
  FRYING:
 Heat 4 cups oil in wok.  Fry wrapped won ton until golden (about 2
minutes).  Turn over once.  Drain and serve hot.

Read More