The Huey Diet

the huey diet the huey diet IAIN HEWITSON Food photography by Greg Elms Additional photography by George Krawat A SUE...

Author: Iain Hewitson

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the huey diet

the huey diet IAIN HEWITSON Food photography by Greg Elms Additional photography by George Krawat

A SUE HINES BOOK

ALLEN & UNWIN

This book is dedicated to my darling Ruth, who said that fat was cool but a little less fat would be even cooler. First published in 2001 Copyright text © Iain Hewitson 2001 Copyright food photography © Greg Elms 2001 Copyright additional photography © George Krawat 2001 All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without prior permission in writing from the publisher. The Australian Copyright Act 1968 (the Act) allows a maximum of one chapter or 10% of this book, whichever is the greater, to be photocopied by any educational institution for its educational purposes provided that the educational institution (or body that administers it) has given a remuneration notice to Copyright Agency Limited (CAL) under the Act. Allen & Unwin 83 Alexander Street Crows Nest NSW 2065 Australia Phone: (61 2) 8425 0100 Fax: (61 2) 9906 2218 Email: [email protected] Web: www.allenandunwin.com National Library of Australia Cataloguing-in-Publication entry: Hewitson, Iain. The huey diet. Includes index. ISBN 1 86508 559 6. 1. Cookery. 2. Reducing diets. I. Elms, Greg. II. Title. 641.563 Designed by Andrew Cunningham – Studio Pazzo Food photography by Greg Elms Additional photography by George Krawat Food styling by Virginia Dowzer Edited by Madonna Duffy Index by Fay Donlevy Typeset by Pauline Haas Printed in China by Everbest 10 9 8 7 6 5 4 3 2 1 The author and publisher thank La Vaisselle Blanche for their generous loan of the white plates used in the food photography.

CONTENTS TWO FAT LADDIES ix THE DIET ITSELF 1 SETTING UP THE DAY 7 A LIGHT MEAL 33 A BOWL OF SOUP 65 THE MAIN MEAL 103 SEAFOOD 104 CHICKEN 160 RED MEAT 194 PORK 242

AROUND THE WORLD WITH VEGIES 259 PASTA 297 A LOAF OF BREAD 315 STOCKS 329 CONVERSION TABLES 336 INDEX 337

There is no reason to eat badly just because you’re on a diet.

The Two Fat Laddies First of all, let us face facts. I am, and always have been, a big man. But, then again, there is big and then there is BIG. And sitting at the Tolarno Bar in Melbourne one dreary night in November 1999, my mate Les Twentyman (another rather large fellow) and I looked at each other’s ever-expanding waistlines and decided that a diet was long overdue. Les, in case you don’t know, is a renowned Melbourne youth worker who works with street kids. And that night he had also been discussing his ‘Back to School’ program which provides needy kids with books, etc., enabling them to return to the classroom. So it seemed rather logical (admittedly after one or two) that we should combine both and go on a diet and at the same time raise money for Les’ pet project. Of course, at that time of the night, it seemed like a great idea but, interestingly, in the cold hard light of the day it still seemed not too bad. (Although, it was noticeable that the fellow Tolarno Bar inhabitants who were all offering heaps of sponsorship had by then gone rather cold on the idea.) But we were still enthused and after a few phone calls it seemed that our diet was a viable option, with a real prospect of raising money for the project. So, on New Year’s Day 2000, we began. And for the next three months we ran past takeaways with eyes averted (well, waddled anyway), cut back on our consumption of alcoholic beverages and started doing silly things like pulling the skin off KFC (Les, not me) and not picking at every bread, petit four and cake that came out of the Tolarno ovens (me, not Les). With such amazing willpower, how could it not work? And, after the three months, Les and I had lost 20 kg each and, thanks to the people at DESA, Bi-Lo, TTFM and a number of other generous friends, we had raised almost $50,000. Since then both of us have continued dieting because, let’s be honest, we have not only felt a lot better, but we’ve had our egos constantly massaged by compliments. (God, we must have looked awful before.) Also, as an extra bonus, the diet in conjunction with exercise meant that Les could run as an Olympic torch bearer – a fact which amazed his honorary fitness trainer, Doug Hawkins, who had at one stage announced that the Olympics may have to be put off until 2001 because of Les’ inability to make the distance. And, just to set the record straight, at last count Les and I had both lost almost 30 kg each which, to my mind, is probably enough.

“ The two biggest sellers in any bookstore are the cookbooks and the diet books. The cookbooks tell you how to prepare the food and the diet books tell you how not to eat any of it.” Andy Rooney

THE DIET ITSELF Like most fatties, I have tried most diets known to man (or woman). But in almost every case the weight soon reappeared and, in most cases, with interest to boot. So this time I decided to look more to healthy eating than to starvation. And, instead of just cutting out every single thing I liked, I began by looking very carefully at my eating patterns. And, like most chefs, I ate badly. Rarely did I (except when dining out) sit down to a meal. Instead, I mostly ate ‘on the run’, picking throughout the day from whatever was both tasty and within reach. Also, if I did eat a major meal, it was at the worst time – late at night and just before I went to bed. While, last but not least, little thought was paid to the overall composition of the day’s food with me eating whatever I felt like, whenever I felt like it. So it was pretty obvious that, if I was not to lose face by not actually taking off any weight, some pretty drastic measures were needed. First of all, I began eating three meals a day and going to the trouble of actually preparing those meals and then sitting down and enjoying same. Next I looked carefully at the balance of my eating and began following the formula of about one third meat, poultry and seafood to two thirds fruit and vegies. And, above all, I began watching the composition of those meals, keeping an eye on things such as excessive fats, etc. I would love to say it was a breeze. But it is never easy to change one’s eating patterns dramatically. But within a very short period I felt better, looked better (if that doesn’t sound too big headed) and, most importantly, I was still eating food with flavour and taste. Sure it would be nice to also say that I never fell off the wagon, but the next day I returned to my diet regime, without guilt, and have succeeded in not only losing a decent amount of weight but keeping it off, which can be the most difficult part. May I also just mention, for your information, that this diet is not an immovable object. Keeping in mind my guidelines, you can vary and experiment with recipes to any degree you like. Just remember that a big knob of butter, a generous slurp of cream or a cup of olive oil is not quite in the spirit of the Huey Diet – even if you do feel that it improves the original recipe.

Breakfast Three or 4 days a week, a glass of fresh fruit or vegetable juice along with fresh or stewed fruit (without sugar) served either ‘au natural’ or with a good dollop of low-fat yoghurt. And on the other days, to ensure boredom (the avowed enemy of any diet) is kept away, you can choose from any of my suggested morning dishes (see Setting Up the Day), which are guaranteed to excite even the most jaded of palates.

The Main Meal of the Day This meal can be served either at lunch or dinnertime – whichever suits. But, most importantly, because this is the day’s prime focus, do serve a decent-sized portion. And just to get the taste buds working see page 104 and keep in mind that, in most cases, a slice of fresh or toasted bread can be served alongside. (Although you can forget any ideas of smothering it with butter, margarine or olive oil.)

A Light Meal This could be a bowl of soup, stirfried or steamed vegies with rice, or even a simple (yet interesting) salad. Aim to do this 3 or 4 days a week. But, once again, to keep boredom at bay for the other days, I have suggested a number of exciting options (see page 34).

Snacks Try batons (sticks) of celery and carrot, chunks of cucumber, wedges of the best tomatoes, well-washed baby radishes, baby spring (green) onions, topped and tailed green beans and snowpeas, etc. Prepare small quantities of any of these daily and keep them in the fridge.

No-Nos Junk food/deep fried food/butter/fat on meat/soft drinks/desserts/sweets/cream/ beer/excessive oil/indiscriminate snacking and, sadly, too much wine or cheese.

Treats A very small amount of your pet fancy, but only once a week. For me this is, on most occasions, 1 or 2 Godiva chocolates (my very favourite).

2 THE HUEY DIET

Dining Out As you know, this diet is about sensible, healthy eating rather than about cutting out every enjoyable foodstuff known to man. So, eating out is not a no-no, but a little care needs to be taken. First of all, don’t polish off the bread basket the minute it arrives at the table. And, secondly, while almost any restaurant can whip up something low in fat at the drop of a hat, with a little advance notice a chef will always go to a lot more trouble and something spectacular could eventuate. So, a phone call before wouldn’t go amiss. However, in either case, don’t expect the restaurant to come to a stop in the middle of a busy night and either change the whole menu just for you or even explain the fat and sugar content of each and every dish.

Takeaway While fat-filled junk, such as burgers, pizzas, souvlakis, fish and chips, and the like are unacceptable, there are some takeaways which are fine. Stick to the Asian establishments, keep it simple (steamed or stirfried) and keep away from the heavier sauces, deep fryers and excessive coconut milk or cream.

Sweets & Desserts As mentioned before, in the Huey Diet, these are a definite no-no. But a piece or two of fresh, ripe fruit is, to me, a far healthier and more acceptable alternative.

Recipe Portions Because dieting is such a personal thing, except for soups and breads, in most cases, I have created the recipes for only one or two (one portion for today and one for tomorrow or the next day). But as you will soon see, this is not normal, boring diet food and, who knows, as long as you don’t tell the family that it’s healthy, maybe they’ll want to join in too. In that case, just multiply the quantity to suit yourself, keeping in mind that in a number of cases spices and strong flavours such as soy and chilli should not be multiplied the same number of times (i.e for 4 portions in most cases you would only multiply the spices and strong seasonings by 3).

Balance I have left this up to you, but don’t get overly excited and, for example, start your day with Boston Baked Beans, follow it with Peppered Steak in Red Wine and then SaltBaked Potatoes in a Claypot with Snowpeas and a Spring Onion Yoghurt. Instead, to get you into the swing of things, here are a few suggestions.

THE DIET ITSELF 3

SAMPLE MENU BREAKFAST

LIGHT MEAL

MAIN MEAL

TUE

smoked salmon on sourdough with baby spinach & a poached egg

poached leeks with capers & boiled egg dressing

Moroccan chicken rouge

WED

fresh fruit

Asian sweetcorn soup

poached John Dory with a light vegetable sauce

THUR

toasted oats with soy milk, honey & bananas

a simple warm salad with a Dijon mustard dressing

roast rump of lamb with chilli & garlic on a cauliflower purée

FRI

vanilla yoghurt with fresh berries

steamed vegetable spring rolls

fresh tuna niçoise

SAT

warm plums with orange sauce

stirfried spinach with garlic & sesame seeds with rice

grilled pita bread stuffed with smoked chicken & cucumber pickles

SUN

fresh vegie heart starter

roasted winter vegies with balsamic & thyme

vegetarian ‘cottage’ pie

MON

(a good day for some vegie magic)

mango & muesli crunch

the perfect crispy, crunchy boiled vegies with rice

poached fillet of beef on a string

SETTING UP THE DAY This is about the most important meal of the day. Unfortunately, in past years, it was also most probably the meal that began the day’s downward spiral. Because a non-fattening breakfast was something that was pretty foreign to most Aussies. Brought up on plates overflowing with the traditional ‘fry up’, the idea of a bowl of muesli, some fresh or poached fruit or even a low-fat power drink has been pretty foreign territory. Thankfully all that has changed and even ‘real’ men and women now realise that such food is not purely for wusses and is, instead, a far healthier and smarter way to start the day. But just one word of warning – don’t be tempted to miss this meal out. In the interest of that all important balanced diet, this is, as I mentioned before, about the most important meal of the day. And, remember, stick to that fresh or simple poached fruit regime 3 or 4 days a week.

BIRCHER MUESLI

MANGO & MUESLI CRUNCH BAKED STONE FRUIT

PASSIONFRUIT, BANANA & COTTAGE CHEESE PIKELETS TOASTED OATS WITH SOY MILK, HONEY & BANANAS

SMOKED SALMON ON SOURDOUGH WITH BABY SPINACH & A POACHED EGG CHIVE SCRAMBLED EGGS WITH SMOKED SALMON

CITRUS YOGHURT WITH BLUEBERRIES & DRIED APRICOTS VANILLA YOGHURT WITH FRESH BERRIES

POACHED EGG WITH PESTO TOAST & GRILLED TOMATO FRESH FRUIT WITH RICOTTA & PASSIONFRUIT SAUCE GRANOLA PARFAIT

WARM PLUMS WITH ORANGE SAUCE CRUNCHY GRANOLA EGG ON A PLATE

RISOTTO OF DRIED FRUITS & ORANGE

PEACHES IN A VANILLA & CINNAMON SYRUP BOSTON VEGETARIAN BAKED BEANS

POTATO PANCAKE WITH A GRILLED FIELD MUSHROOM & TOMATO FRESH VEGIE HEART STARTER TROPICAL FRUIT SMOOTHIE A FRUITY YOGHURT DRINK A LO-CAL MILKSHAKE ENERGISER DRINK

SPICY VIRGIN MARY

FOR 2

Bircher Muesli 100 g rolled oats 75 ml water 50 ml unsweetened apple juice

Combine and soak overnight.

1 Granny Smith apple, peeled, cored & grated a good squeeze of lemon juice

Combine and mix in.

1

/4–1/2 small mango, diced 1 /4 small banana, diced 1 passionfruit, pulped

Mix in.

low-fat yoghurt honey

Add, to taste, and put in a bowl or glass.

fresh berries

Sprinkle over the top.

Bircher Muesli was created by Dr Bircher Benner to combat the high protein diets of his richer patients. Unfortunately his claims that grains, nuts, fruit and vegies were an important part of a balanced diet went unheeded and he was struck off the medical register in 1900 because of such views.

SETTING UP THE DAY 9

Mango & Muesli Crunch

FOR 1

1 medium banana, peeled & sliced 1 medium mango, peeled & cubed 1 /2 cup low-fat yoghurt 1 /2 tbsp honey a squeeze of lemon juice

Whiz up half the banana and half the mango with the yoghurt, honey and lemon juice.

toasted muesli

In a tall glass, layer the yoghurt mix, the muesli and the remaining fresh banana and mango, finishing with the yoghurt mix.

You can change the fruit to suit the season and/or your taste.

Baked Stone Fruit

FOR 1

1 ripe plum 1 ripe peach 1–2 ripe apricots 1 ripe nectarine

Preheat oven to 180°C.

1 tbsp honey, melted a good squeeze of orange juice 1 /2 vanilla bean

Sprinkle fruit with honey and orange juice and add vanilla bean. Cook for 45 mins, adding more orange juice as necessary and occasionally basting.

low-fat yoghurt

Serve warm or cold with a dollop of yoghurt.

10 THE HUEY DIET

Wash, halve and stone the fruit, leaving skin on. (Use a teaspoon to remove stone.) Put fruit, cut side up, in a baking dish.

Passionfruit, Banana & Cottage Cheese Pikelets 1

FOR 2

/2 cup flour /2 tspn baking powder a pinch of baking soda 1 /2 tbsp sugar

Put in a bowl and mix well.

1 small egg yolk 80 ml low-fat milk 1 tbsp melted butter 2 tbsp low-fat cottage cheese

Combine, make a well in the centre of above and mix in with a wooden spoon.

1 egg white

Whisk in a clean bowl until soft peaks form. Then gently fold into batter.

1

/2 small banana, thinly sliced 1 large passionfruit, pulped

Mix in gently.

canola oil spray

Heat a non-stick pan a little and spray with oil. Add a tablespoon of batter for each pikelet and cook over a moderate heat until bubbles form. Turn over and cook until golden.

low-fat yoghurt passionfruit pulp

Serve with a dollop of yoghurt, passionfruit pulp and some sliced fruit if you like.

1

There are really only 3 rules for the Huey Diet: 1. Sit down at the table 2. Turn off the TV 3. Eat slowly SETTING UP THE DAY 11

“ Which contemptible scoundrel stole the cork from my breakfast?” W. C. Fields

Toasted Oats with Soy Milk, Honey & Bananas

FOR 2

ARNI SLEEMAN – chef/restaurateur, Melbourne

Arni, who was until recently the chef/proprietor of Punch Lane restaurant in Melbourne, served his apprenticeship with me at Fleurie. Most of the time we got on rather well, except for the day he turned up with bright yellow and blue hair. Fortunately, for him, he agreed to change his hair colour to something a little more presentable, which may have had something to do with my offer of a head shave with my largest kitchen knife.

140 g organic porridge oats

Place in a saucepan and cook, stirring continually over a low heat for about 2 mins, to toast lightly. It will give off a lovely toasty aroma when ready. Put in a bowl and allow to cool.

250 ml cold water 2 pinches of salt 50 ml apple juice 250 ml soy milk

Add water, salt and apple juice to the oats and return to pan. Bring to the boil and then add soy milk and cook gently for 5 mins.

liquid honey sliced bananas

Add honey to taste, along with sliced bananas. Mix well.


Smoked Salmon on Sourdough with Baby Spinach & a Poached Egg

FOR 1

a splash of white vinegar 1 large free-range egg

Bring a deep pan of water to a simmer. Add vinegar, break egg into a cup, swirl water with a spoon and float egg into liquid. Poach until just set and then drain well.

1 thick slice sourdough or country-style bread 2–3 slices Tasmanian smoked salmon 4–6 baby spinach leaves, washed & dried

While egg is cooking, toast bread and then top with salmon, spinach and egg.

Another even simpler way to poach an egg – bring the pan of water and vinegar to a simmer, float in the egg, simmer for exactly 1 min, cover, turn off heat and leave for exactly 10 mins. Don’t worry, as well as being perfectly cooked, it will still be hot.

14 THE HUEY DIET

Chive Scrambled Eggs with Smoked Salmon

FOR 1

As one large egg contains almost a whole day’s recommended allowance of cholesterol (about 250–275 ml), it is a good idea to limit your intake of eggs to only 3 per week. Which, in plain English, means that this dish is a special treat to be whipped up, at the most, once a week.

2–3 large eggs freshly ground salt & pepper 2 tbsp low-fat milk 1 tbsp chopped chives

Whisk.

a small knob of butter

Melt butter in a pan and gently scramble eggs, using fork or wooden spoon, until soft curds just form. Remove from heat and keep stirring for 1 min.

4 slices Australian smoked salmon 1 tspn Australian salmon caviar (optional) 1 slice sourdough or country-style bread

Place salmon on a warm plate leaving a hole in the centre. Mound eggs in the centre and top with salmon caviar or a little more chopped chives. Serve with toast on the side.

16 THE HUEY DIET

Citrus Yoghurt with Blueberries & Dried Apricots

FOR 1

11/2 cups low-fat yoghurt

Put in a fine sieve, place over a bowl and refrigerate overnight.

1

/4 cup freshly squeezed orange juice a little fresh lime juice 1 tbsp raisins 3–4 dried apricots, diced 2 tbsp fresh blueberries

Mix in gently.

liquid honey fine zest of orange & lime

Add honey, to taste, and then put in glass and garnish with zest.

Vanilla Yoghurt with Fresh Berries

FOR 1

1 cup low-fat yoghurt 1 tspn pure vanilla extract

Mix together and put in a glass.

a mixture of fresh berries

Place on top.

I drain the yoghurt to get rid of excess liquid. Otherwise, when the fruit juices are mixed in, the yoghurt can be rather watery. SETTING UP THE DAY 17

Poached Egg with Pesto Toast & Grilled Tomato

FOR 1

1 large ripe tomato, cored & cut into thick slices freshly ground salt & pepper

Preheat overhead grill.

white vinegar 1 egg

Bring a deep pan of water to a simmer. Add a little vinegar, break egg into a cup, swirl water with a spoon and float egg in. Cook until white is set. Remove and drain well.

1 slice sourdough or country-style bread pesto (see page 93)

While egg and tomatoes are cooking, toast the bread, smear with pesto and put on a plate. Top with tomato and then egg.

Put tomato slices on a grill pan, season and cook until they begin to collapse.

I am amazed by the number of people who tell me they can’t poach eggs. To me, it is as simple as riding a bike (although I do remember falling off a few times when learning that skill). But, if you continue to have problems, with your eggs that is, see page 14 for my absolutly foolproof method.

18 THE HUEY DIET

Fresh Fruit with Ricotta & Passionfruit Sauce

FOR 1

Ricotta is an Italian cheese made largely from whey. And, while it is definitely low in fat and consequently is rather healthy, I do find it dead boring unless some extra flavours, such as this passionfruit sauce, are added.

a selection of any ripe, fresh fruit, peeled, cored & stoned as necessary

Arrange on a plate.

1 generous tbsp of low-fat ricotta

Mound in centre.

1 passionfruit, pulped honey, to taste lemon juice, to taste

Heat in a small pan until just melted and pour over the ricotta.


Granola Parfait a mixture of fresh berries crunchy granola (see page 21) low-fat yoghurt

Layer in a tall glass the berries, yoghurt and granola.

honey

Finish with a dollop of yoghurt and the smallest drizzle of honey

Warm Plums with Orange Sauce

FOR 1

FOR 1

1

/4 cup fresh orange juice 1 tbsp honey a small piece of cinnamon stick

Put in a pot and boil for 1 min.

3 large ripe plums, stoned & cut into quarters grated rind from 1/2 orange 1 /2 tspn vanilla essence

Add and gently simmer for 3–4 mins until plums are tender.

low-fat yoghurt

Serve warm or at room temperature with a dollop of yoghurt.

20 THE HUEY DIET

FOR 8–10

Crunchy Granola TONY PAPAS – chef/restaurateur, Sydney

from The Bayswater Brasserie Book of Food published by Simon & Schuster

100 g dried apricots, finely chopped 100 g raisins 100 g pitted dates, finely chopped 100 g currants


100 ml canola oil 200 ml honey

Heat until honey is dissolved.

75 g blanched almonds 75 g raw cashews 75 g shelled raw pistachios 250 g rolled oats 75 g bran flakes 75 g wheatgerm 11/2 tbsp desiccated coconut

Mix in a large bowl, then add honey and stir well. Spread evenly on a high-sided baking tray and toast until golden brown. Let cool, fold in chopped fruits and store in an airtight container.

low-fat milk, buttermilk or unsweetened fruit juice

When serving, moisten with any of these.

poached or fresh fruit low-fat yoghurt

Put a few heaped tablespoons of granola in a bowl, top with plenty of poached or fresh fruit and a good dollop of yoghurt.

Mix together and set aside.

This keeps well as long as the container is truly airtight – and, because of the quantity of nuts and honey, don’t get carried away and eat huge bowls of the blessed stuff. SETTING UP THE DAY 21

FOR 1

Egg on a Plate 1 tbsp olive oil /2 small onion, finely chopped 1 /4 lean rasher bacon, diced 3 button mushrooms, wiped & sliced 1 /2 tbsp chopped parsley freshly ground salt & pepper


1 large free-range egg Melba toast (see page 326)

Make a well in the centre with the back of a tablespoon and break egg into it. Cook in oven for 10–15 mins, until white is set. Garnish with chopped parsley and serve with Melba toast on the side.

1

Slightly heat oil in a pan and gently sauté onion, bacon and mushrooms. Then add parsley and seasonings, mix well and put in a small shallow ovenproof dish.

This also works well in the microwave. Just gently pierce yolk with a small sharp knife (to stop it exploding) and cook in the microwave for 11/2 mins loosely covered with kitchen paper towel.

22 THE HUEY DIET

Risotto of Dried Fruits & Orange

FOR 2

GEORGE BIRON – Pettavel Winery Restaurant, Victoria

I first met George, one of Victoria’s truly great chefs, when in the mid-seventies he and a couple of mates opened a restaurant at the Grace Darling Hotel just across the road from my establishment, Clichy. From that day on, my staff meal consisted of a dozen or so of his very fine homemade dim sims, which were not only delicious but actually tasted of real meat (this was obviously pre-Huey Diet). But I am not quite sure whether the appreciation of his dim sims was universal. Because I do remember overhearing one of Grace’s patrons complaining that the sauce was a little salty (he had just drunk the soy direct from the container) and the dimmies didn’t taste like the ‘real’ ones (obviously far too much meat). 1

/2 cup mixed dried fruits (not glacé)

Cut into small pieces.

1

/2 cup freshly squeezed orange juice

Add to fruit and soak overnight.

1

/2 cup Arborio rice 11/2 cups freshly squeezed orange juice

In a heavy-bottom pot, gently heat the soaked fruits. Add rice and then half the juice. Cook gently, until absorbed, and then add the rest of the juice. Continue to cook gently, stirring occasionally, for about 12 mins until tender. (If the rice is getting dry, yet still not quite soft and tender, add a little water.)

50 ml low-fat yoghurt 1 tspn chopped mint

Add and let it sit off the flame for 5 mins.

50 ml low-fat yoghurt fresh fruit

Serve topped with yoghurt and fresh fruit.


Peaches in a Vanilla & Cinnamon Syrup

FOR 1

1

/2 litre water 25 g caster sugar 1 /2 vanilla bean, split a small piece of cinnamon stick

Put in a pot large enough to hold peaches in one layer and place over heat. When sugar is dissolved, simmer for 1 min.

2–3 medium ripe peaches, unpeeled

Add the peaches, weigh down with a plate and gently simmer for 5 mins. Switch heat off and leave to cool in liquid. When cool, skin and stone the peaches and return to the liquid until needed. Serve with a dollop of yoghurt.

low-fat yoghurt

You could also serve the peaches warm.

24 THE HUEY DIET

Boston Vegetarian Baked Beans

FOR 2

1 cup cannelini beans

Soak overnight in cold water and then drain. Cook in boiling water for 30 mins. Then drain again.

canola oil 1 /2 small onion, chopped 1 /4 red capsicum, cored, seeded & diced

Heat a little oil in a pot and briefly sauté.

1

/2 tspn ground cumin /2 tspn red chilli flakes

Add and toss well to release flavours.

3 tbsp dry white wine 1 /2 tbsp Dijon mustard 1 /2 cup tomato purée (see page 284) 1 /2 tbsp molasses 1 cup vegetable stock, bought or homemade (see page 332) 25 ml barbecue sauce 1 tspn raw sugar

Add, along with beans, turn heat down and gently simmer for about 1 hour until beans are tender, adding more liquid as necessary.

2 thick slices sourdough or country-style bread

Toast bread and pile with baked beans.

1

After trying this, you will never open a can again. (I always at least double this recipe, because it keeps brilliantly in the fridge.) And remember, don’t salt the water when you cook the beans, otherwise they will toughen. 26 THE HUEY DIET

Potato Pancake with a Grilled Field Mushroom & Tomato

FOR 1

This batter will make more than one pancake – I always make the rest and keep them in the fridge. They reheat successfully and, if you like, also work well with the Chive Scrambled Eggs (see page 16).

125 g potatoes, peeled

Preheat oven to 180°C. Boil potatoes in plenty of water until almost cooked. Drain well and place, covered, in oven until cooked and dry.

30 ml low-fat milk, heated

Put cooked potatoes in a processor, add milk and whiz up. Then put processor bowl in the refrigerator and leave for 45 mins.

1 large egg 17 g potato flour 1 large egg white freshly ground salt & pepper

Beat egg and add half with flour to processor. Blend well and add rest of egg plus white and seasonings. Whiz up again – the mix should now be a thick pancake batter, but may need a little more flour or milk depending on the potatoes.

1 large field mushroom, peeled 1 large ripe tomato, cored & cut in half crossways

Preheat overhead grill. Put on a griller tray, season well and cook under the overhead grill.

canola oil

When mushroom and tomato are almost ready, heat a little oil in a small pan and pour in a reasonably thick layer of batter. Cook until bubbles form, turn over and cook until golden on both sides.

balsamic vinegar 1 basil sprig

Place pancake on a plate, top with mushroom and tomato. Sprinkle with a little balsamic and garnish with basil.


Fresh Vegie Heart Starter 2 medium carrots, cut into chunks 2 celery stalks, cut into chunks 1 large Granny Smith apple, quartered

Wash well and juice.

1

Add, putting through juicer.

/2 cm piece ginger, peeled

Tropical Fruit Smoothie 250 ml unsweetened, chilled pineapple juice 6 strawberries, hulled 1 /2 banana, peeled & cubed 1 /2 medium mango, peeled & cubed

28 THE HUEY DIET

Whiz up.

FOR 1

FOR 1

A Fruity Yoghurt Drink

FOR 1

50 g fresh fruit

Peel and wash as necessary. Cut into chunks.

75 ml low-fat yoghurt 150 ml low-fat milk

Whiz up in a blender or processor, along with the fruit.

honey

Taste and, if necessary, add a little honey and whiz up again.

mint sprig

Garnish with mint.

A Lo-Cal Milkshake 1 cup fresh or frozen fruit 1 /2 cup low-fat yoghurt 1 cup unsweetened fruit juice

30 THE HUEY DIET

Whiz up.

FOR 1

FOR 1

Energiser Drink ARNI SLEEMAN – chef/restaurateur, Melbourne

30 ml unsweetened pineapple juice 40 g chopped fresh mango 35 ml fresh orange juice 20 g low-fat yoghurt 50 ml low-fat milk 1 tspn wheatgerm 1 tspn liquid honey a little fresh lime zest

Whiz up in a blender.

FOR 1

Spicy Virgin Mary RUTH ALLEN – Tolarno Bar & Bistro, Melbourne

1 tspn Worcestershire sauce juice of 1/ 2 lemon 10 drops Tabasco a small pinch of horseradish a few ice cubes

Put in a tall glass and mix well.

210 ml V8 vegetable juice freshly ground black pepper 1 celery stalk, with leaves on

Top up glass with V8, mix in and add a grinding of pepper. Put celery stalk in glass before serving.

A great eye opener, but also great whenever you have a hangover. (Not that any of us on the Huey Diet would ever have a hangover!) SETTING UP THE DAY 31

A LIGHT MEAL This is when the willpower really kicks in, because LIGHT is the key word. For the balance in the diet, it is important to remember that basically this is vegie, salad or soup time. It can be as simple as a bowl of steamed vegies with rice and a splash of soy, a big bowl of mixed salad with the best oil and vinegar, or even the most basic of vegie soups. (But, if you like, a piece or two of fresh fruit, to follow, is quite acceptable.) But, keeping in mind the boredom factor, here are a few other suggestions to get those taste buds working (although I do go for the aforementioned simpler alternatives at least three times a week). And the light meal can be served either at lunch or dinner – the choice is yours. Many of the recipes have been designed with work in mind and can be easily packed into containers and kept for a number of hours without any deterioration in quality.

A FRESH & TASTY MOROCCAN SALAD

CUCUMBER & PICKLED GINGER SUSHI BRAISED CELERY

STIRFRIED SPINACH WITH GARLIC & SESAME SEEDS DEAD EASY SPINACH

ROASTED ROOT VEGETABLE COUSCOUS

FRESH ASPARAGUS & SMOKED SALMON ROLLS

THE PERFECT CRISPY, CRUNCHY BOILED VEGIES

ROASTED WINTER VEGIES WITH BALSAMIC & THYME STEAMED VEGETABLE SPRING ROLLS

COS LETTUCE SALAD WITH POACHED EGG, SWEETCORN & ANCHOVY MAYONNAISE POACHED LEEKS WITH CAPERS & BOILED EGG DRESSING

A SALAD OF PEPPERED GOAT’S CHEESE WITH A VARIETY OF LEAVES

SALT-BAKED BABY POTATOES IN A CLAYPOT (WITH SNOWPEAS & A SPRING ONION YOGHURT)

A SIMPLE WARM SALAD WITH A DIJON MUSTARD DRESSING A TRIO OF SALADS

RIPE TOMATO, CUCUMBER & ONION SALAD

ASPARAGUS WITH ROASTED TOMATOES & BASIL CRUDITÉS WITH CORIANDER AIOLI A VEGETABLE STIRFRY

WONGA BOK WITH BLACK BEAN SAUCE

WARM FETTA WITH FIELD MUSHROOM, ASPARAGUS & ROMA TOMATO

A Fresh & Tasty Moroccan Salad 3 large ripe tomatoes, peeled, seeded & diced (see page 210) 1 /2 tbsp chopped parsley 1 /2 tbsp chopped mint 1 /2 tbsp chopped coriander 6 pitted green olives, chopped 1 celery stalk, diced 1 /2 small green capsicum, cored, seeded & diced 1 piece preserved lemon, flesh removed & discarded, skin diced (see below) a small handful of frisée lettuce, well washed & dried lemon juice, to taste olive oil, to taste freshly ground salt & pepper 2 pieces flat bread, bought or homemade (see page 322)

FOR 1

Toss together in a bowl.

When ready to serve, toss and season.

Heat and mound salad in centre.

Preserved Lemons Scrub 10 lemons well and cut into quarters. Place in a bowl and mix very well with 250 g kitchen salt. Then put a layer of the salt in a clean preserving jar and pack the lemons in, skin side out, pressing on them firmly to release juices as you do so. Top up the jar with extra lemon juice to cover lemons, seal and leave for 1 month before using. They will keep in the refrigerator for 2–3 months.

A LIGHT MEAL 35

Cucumber & Pickled Ginger Sushi

FOR 2

1 cup short grain rice

Rinse under gently running cold water until water runs clear. Then put in a sieve and leave to dry for at least 30 mins.

11/5th cup water

Put in a heavy-bottomed pot. The second it boils, turn heat down to very low, cover tightly with foil and lid and cook very, very gently for 10 mins. Then remove from heat and leave for 10 mins. DON’T PEEK.

sushi su (Japanese vinegar mix available at Japanese or some Asian grocers)

When ready, put in a bowl and leave for 5 mins. Add some sushi su and cut at different angles with a wooden spoon, mixing in more sushi su until sticky and well flavoured. Set aside, covered, and cool. (You may need to add a little more sushi su when cold.)

4 sheets toasted nori

Place on a bamboo sushi mat, one at a time, shiny side out. Wet your hands and spread a layer of rice, leaving a small edge on either side and bottom and a 3–4 cm edge at the top.

pickled ginger telegraph (continental) cucumber, cut into long, thinnish batons (sticks) wasabi mixed with water

1

/3 up from the bottom spread a generous amount of wasabi, top with ginger and then batons of cucumber. Pick up end of the mat and nori and roll everything towards the 4 cm edge, squeezing gently as you do so. Then put a little cold water on the far edge of the nori to help it to stick and continue rolling. Set aside and repeat process.

Japanese soy wasabi mixed with water

To serve, slice (with a sharp thin knife that has been dipped in water) and serve with soy and wasabi on the side.

36 THE HUEY DIET

FOR 2

Braised Celery I like to serve this with steamed or boiled rice – I know the dish sounds a bit unusual, but it tastes good, trust me.

6–8 celery stalks, cut into 5 cm lengths

Preheat oven to 220°C. Place in a small baking dish.

1

/4 cup vegetable stock, bought or homemade (see page 332) 1 /2 garlic clove, crushed 1 tbsp chopped parsley freshly ground pepper 1 tbsp soy

Mix together and pour over celery. Cover loosely with foil and cook in oven for about 30 mins until tender. Remove celery to a serving dish and reduce liquid. Then pour over the top.

A LIGHT MEAL 37

“ A gourmet who thinks of calories, is like a hooker who looks at her watch.” James Beard

Stirfried Spinach with Garlic & Sesame Seeds

FOR 1

1 large handful baby spinach leaves

Wash well and drain.

1 tbsp canola oil 1 /2 garlic clove, crushed 1 tbsp black sesame seeds

Heat a wok, brush with oil and toss for a few secs.

2 tbsp vegetable stock, bought or homemade (see page 332) 1 tbsp soy 1 /2 tspn sesame oil

Add, along with spinach, and toss until slightly wilted.

steamed or boiled rice

Serve with rice.

FOR 1

Dead Easy Spinach 1 really good handful baby spinach leaves, well washed 1 tbsp olive oil 1 /2 garlic clove, crushed freshly ground salt & pepper

Place in a colander and pour boiling water over the top. Drain well. Heat oil in a pan and briefly toss spinach with garlic and seasoning.

steamed or boiled rice Serve on a bed of rice with any juices poured over the top.

Always wash spinach extremely well, as it can be very gritty (and nothing is worse). A LIGHT MEAL 39

Roasted Root Vegetable Couscous

FOR 1–2

A friend of mine was seemingly trying to create her very own Beverly Hills Diet (a ‘fad’ diet which had you eating one particular ingredient for days on end). She took this dish to work for about 20 days in a row, zapping it in the microwave at lunchtime. Now, while I must admit it is a favourite of mine, I don’t know about 20 days in a row.

1

/2 small parsnip, peeled & cut into chunks 2 baby beetroot, peeled & halved 2 Brussels sprouts, cleaned & halved 2 chat potatoes, well scrubbed & halved 1 small piece sweet potato, peeled & cut into chunks olive oil spray freshly ground salt & pepper 2 fresh thyme sprigs


1

When vegies are almost ready, heat stock and harissa and pour over couscous, coriander and lemon rind. Mix well and leave for 5 mins. Then toss with vegies.

/2 cup chicken stock, bought or homemade (see page 334) 1 /2 tbsp harissa, bought or homemade (see page 276) 1 /2 cup couscous 1 tbsp chopped coriander 1 piece preserved lemon, flesh removed & discarded & rind finely sliced (see page 35)

Put in an oven dish, keeping beetroot separate. Then spray with oil, season and roast for about 30 mins until tender.

Sprinkle with harissa yoghurt. 1 tbsp harissa yoghurt (see page 276)

This dish reheats particularly well. 40 THE HUEY DIET

Fresh Asparagus & Smoked Salmon Rolls

FOR 1

A ripper idea that only has one slight problem – these are so moreish, that it is almost impossible to stop at just three. So, maybe to distract you (and to add a bit of bulk), serve a simple salad on the side. Or you could instead serve more by simply leaving out the bread completely and wrapping asparagus up in the salmon.

2 tbsp low-fat sour cream 1 tbsp horseradish cream 1 heaped tbsp snipped chives

Mix together.

6 medium asparagus spears table salt

Cut ends off asparagus and lightly peel. Cook in plenty of lightly salted, boiling water until crisp-tender. Drain well.

3 slices toast bread, crusts removed 3 slices Tasmanian smoked salmon 3 chives

Smear one side of bread with horseradish cream, top with smoked salmon and put 2 asparagus spears in centre of each. Then roll up corner to corner and tie with chives.

42 THE HUEY DIET

The Perfect Crispy, Crunchy Boiled Vegies

FOR 1

table salt

Bring your largest pot of lightly salted, boiling water to rapid bowl.

firm vegies, e.g. cauliflower, broccoli, slices of corn cob

Add these first.

slightly less firm vegies, e.g. baby carrots, asparagus, green beans, fresh peas

When above are about half cooked, add these.

light & delicate vegies, e.g. snowpeas, spinach, bok choy leaves

When all above are crisp-tender, add these and cook for 30 secs. Then drain well and serve as is or with a grind of salt and black pepper and a drizzle of oil.

And remember don’t overcrowd the pot, because the water must always come back to the boil A.S.A.P.

A LIGHT MEAL 43

Roasted Winter Vegies with Balsamic & Thyme

FOR 1

Do you remember how, after the Sunday lunch, your mother would put the leftover lamb and roast vegies on a plate, intending to serve cold lamb with Bubble & Squeak for the evening meal? Only to come back around teatime and discover that we had eaten all those delicious cold roast vegies (and, in our case, most of the lamb too). Well, in a similar vein, these vegies are, to my mind, almost as good cold as they are hot.

2 chat potatoes, scrubbed & halved 2 baby onions, peeled 1 small carrot, peeled & cut into thick slices 1 small parsnip, peeled & cut into chunks 1 /4 small swede, peeled & cut into chunks olive oil spray freshly ground salt & pepper thyme sprigs balsamic vinegar

Preheat oven to 220°C. Put potatoes, onions, carrot, parsnip and swede in a baking dish, spray with a little olive oil and toss along with seasonings, thyme and balsamic. Put in the oven and cook for about 40 mins until cooked and crispy, tossing once or twice.

Make sure the vegies are at room temperature if you are eating this dish cold.

A LIGHT MEAL 45

Steamed Vegetable Spring Rolls

FOR 1

3 dried shiitake mushrooms

Soak in warm water for 10 mins. Drain, discard stalks and finely slice caps.

1 tbsp canola oil /4 celery stalk, julienned 2 baby carrots, peeled & sliced 2–3 canned bamboo shoots, julienned 1 /4 leek, well washed & julienned 1 /2 small spring (green) onion, finely sliced 1 /2 chilli, seeded & finely sliced 1 tbsp chopped fresh coriander 1 /2 tspn grated fresh ginger

Heat a wok, brush with oil and sauté together with shiitakes.

a good splash of soy

Add and mix well. Allow to cool.

4 rice paper sheets

Soak in warm water (one at a time) for about 30 secs until soft. Then drain on a clean towel. Lay them on a board, spoon filling in the centre, fold sides in and roll. Place on a plate (which will fit into a steamer), seam down. Half full wok with water and place steamer on top. When boiling, put in spring rolls and steam for 6–7 mins until very hot .

1 small red chilli 1 /2 garlic clove 1 /2 tspn caster sugar juice of 1 lime 20 ml water 20 ml Asian fish sauce 1 tbsp chopped coriander

While rolls are steaming, blend these. Serve spring rolls with dipping sauce on the side.

1

46 THE HUEY DIET

Cos Lettuce Salad with Poached Egg, Sweetcorn & Anchovy Mayonnaise

FOR 1

Break the egg into a small bowl or cup first and then gently slide it into the simmering liquid and, of course, if you’re not mad on anchovies just leave them out.

6–8 small-medium cos lettuce leaves

Wash well and dry. Wrap in a clean cloth and put in the refrigerator for 30 mins. Then place in a circle on a plate.

2 corn cobs, kernels removed table salt 6 cherry tomatoes, quartered 6 slices telegraph (continental) cucumber, cut into batons snowpea shoots

When ready to serve, blanch corn in salted, boiling water for 1 min. Drain well and scatter over lettuce. Then scatter tomatoes, cucumber and shoots over the top.

white vinegar 1 large egg

At same time, bring water and a little vinegar to a simmer in a deep pan. Swirl with a spoon and add egg. Poach until just set, drain well and put in centre of plate.

anchovy mayonnaise (see below)

Sprinkle over the top.

Anchovy Mayonnaise Mash 1–2 finely chopped anchovies with 3 tbsp low-fat mayonnaise.

A LIGHT MEAL 47

Poached Leeks with Capers & Boiled Egg Dressing

FOR 1

2–3 leeks, well washed & cut into 6 cm lengths 1 cup water 1 cup dry white wine freshly ground salt 6 green peppercorns 1 star anise 1 small bay leaf

Put in a pot, bring to a simmer and cook for about 10 mins until leeks are crisp-tender. Remove leeks to a serving dish, turn heat up and reduce liquid.

2 eggs

At the same time, put eggs into boiling water and cook for 8 mins. Then remove shell, and coarsely chop white (discarding yolk).

1 tbsp capers, chopped 1 /2 tbsp chopped parsley

Combine egg white with capers and parsley, together with 3–4 tbsp of cooking liquid. Check seasoning and scatter over top of leeks.

Another recipe which is particularly suitable for the workday lunch.

48 THE HUEY DIET

A Salad of Peppered Goat’s Cheese with a Variety of Leaves

FOR 1

Goat’s cheese salads were very trendy a number of years back. But a combination of bad cheese (for many years, I hated goat’s cheese, because it had such a strong ammonia taint) and even worse dressings, meant that they had their 15 minutes of fame and quickly disappeared. Which is a shame because, when made with a delicate, fresh local cheese, a variety of interesting leaves and a sweet and tangy dressing, this salad can be an absolute ripper.

1 x 2 cm thick slice round goat’s cheese coarsely ground black pepper

Preheat overhead grill.

2 tbsp vegetable stock, bought or homemade (see page 332) 2 tbsp olive oil a splash of sherry vinegar 1 /2 tspn honey 1 /2 tbsp chopped basil freshly ground salt & pepper

Mix together.

a mixture of salad & herb leaves, e.g. baby rocket, baby spinach, watercress, young beetroot, basil, parsley, mint

Wash well and thoroughly dry. Toss with dressing to taste, and place in a bowl. Then grill cheese until just bubbling and, with a spatula, put on salad.

50 THE HUEY DIET

Roll cheese in the pepper, then slice into 3 and put onto a baking tray.

Salt-Baked Baby Potatoes in a Claypot (with Snowpeas & a Spring Onion Yoghurt) 1 tbsp sea salt 8 or so baby potatoes, well scrubbed

FOR 2

Preheat oven to 180°C. Put sea salt in base of a small claypot and top with potatoes. (If you don’t have a claypot, a casserole dish will do.)

4 unpeeled garlic cloves 1 bay leaf 2 thyme sprigs sea salt

Scatter on the top and sprinkle with more sea salt. Cover and cook for about 1 hour until tender.

3 tbsp low-fat yoghurt a small squeeze of lemon juice 2 tbsp chopped spring (green) onion


12 baby snowpeas, topped & tailed

When potatoes are cooked, blanch snowpeas very briefly in boiling water. Then brush any salt off spuds with a pastry brush, toss in a bowl with snowpeas and sprinkle with spring onion yoghurt.

I may have said this before but, as a great lover of potatoes, it is important – potatoes themselves are not fattening. It is the accompaniments that cause the grief. So, a dish like this, with no oils or fats, fits happily into the Huey Diet (and is delicious to boot). A LIGHT MEAL 51

A Simple Warm Salad with a Dijon Mustard Dressing

FOR 1

1 tbsp olive oil 2 tbsp vegetable stock, bought or homemade (see page 332) 1 /2 tbsp Dijon mustard 1 /2 tbsp chopped parsley freshly ground salt & pepper

Whisk together.

2 baby chat potatoes, scrubbed & halved salt, freshly ground 6 baby green beans, topped & tailed 6 baby snowpeas, topped & tailed

Boil potatoes in plenty of lightly salted water until tender. Add beans for the last few mins and snowpeas for the last few secs. Drain well.

1 handful mixed lettuces or cresses 4 cherry tomatoes, halved 4 slices telegraph (continental) cucumber, halved lengthways

Toss in a bowl, add drained vegies and dressing to taste.

A personal favourite, particularly on those days when I am feeling a little lazy (or just short of time).

52 THE HUEY DIET

“ You know you’ve reached middle age when your weightlifting consists merely of standing up.” Bob Hope

A Trio of Salads

FOR 1

Garlic & Lemon Mushrooms

GARLIC & LEMON MUSHROOMS

1 tbsp olive oil 1 /2 garlic clove, crushed 6 button mushrooms, wiped with a damp cloth & halved

Heat oil in a pan and toss garlic and mushrooms. Cook for 30 secs.

freshly ground salt & pepper 1 tbsp chopped parsley juice of 1/2 lemon 1 tbsp vegetable stock, bought or homemade (see page 332)

Add, turn heat down and gently cook until juices are syrupy and mushies are cooked, adding more stock if necessary. Allow to cool.

Roasted Capsicum Salad

Roasted Capsicum Salad

1 medium-large red capsicum, roasted & sliced (see page 220) 6 capers a little chopped parsley a splash of balsamic vinegar

Toss well, along with any juices from roast capsicum. Allow to cool.

Baby Beetroot with an Orange Sauce 4 baby beetroot

Cut tops to within 1 cm of bulbs. (Don’t cut any closer, otherwise beetroot will bleed.) Wash well and cook in boiling water until tender. Then peel under running water.

1

While beetroot is cooking, boil until syrupy. Then strain and, when beetroot is ready, toss and allow to cool.

/4 small onion, chopped 75 ml fresh orange juice 2 whole black peppercorns 1 small bay leaf

To serve, place salads in 3 mounds on a large plate and garnish as necessary. (I like mushies with a little parsley, capsicum as is and beetroot with some fine zest of orange.)

54 THE HUEY DIET

Ripe Tomato, Cucumber & Onion Salad

FOR 1

2–3 ripe tomatoes, cored & cut into quarters 4 thick slices telegraph (continental) cucumber, cut in half lengthways 1 /4 red onion, finely sliced 6 Italian parsley sprigs

Toss in a bowl.

extra virgin olive oil balsamic vinegar freshly ground salt & pepper

Sprinkle to taste and toss well.

1 thick slice sourdough or country-style bread

Grill or toast. Then pile with salad and pour any juices over the top.

Only serve this when tomatoes are at their very best. (I normally buy the truss varieties.) At other times of the year, large cherry tomatoes can sometimes be substituted.

A LIGHT MEAL 55

Asparagus with Roasted Tomatoes & Basil

FOR 1

3 ripe tomatoes, cored & halved crossways freshly ground salt & pepper 1 tbsp olive oil


6–8 asparagus spears, lightly peeled

When tomatoes are ready, bring a large pot of water to a rapid boil, add asparagus and cook to crisp-tender. (To check, pierce end with a small, sharp knife.) Then place on a plate.

1 tbsp chopped basil

Add basil to roasting tray and swirl around. Then remove skin from tomatoes, put on top of asparagus and pour juices and basil over the top.

Put in a small oven dish, season and roast until tomatoes begin to collapse.

Tomatoes and basil are, of course, a marriage made in heaven, but do try other herbs if you like.

56 THE HUEY DIET

Crudités with Coriander Aioli

FOR 1

Another very trendy dish from the seventies which also went out of fashion because of bad ingredients. (Every restaurant during that period, seemingly, served crudités when you sat down. This translated into tired sticks of carrot and celery served with a distinctly commercial dipping sauce.) But I do remember, also during that period, being served crudités in various establishments in France, where a variety of tiny, ultra fresh vegetables were sliced right there at the table, before being lovingly sprinkled with fresh herbs and the best oil and vinegar – brilliant!

3 tbsp low-fat mayonnaise a squeeze of lime juice 1 /2 garlic clove, crushed 1 tbsp chopped coriander

Mix together and put in a dipping bowl.

baby carrots, peeled ripe tomatoes, cored & quartered telegraph (continental) cucumber, cut into thick slices button mushrooms, wiped with a damp cloth & sliced spring (green) onions, cut into 3 cm lengths baby radishes, well washed capsicum, cored, seeded & cut into lengths

Put bowl in centre of a plate and neatly arrange around as many or as few vegies as you like.

1 tbsp olive oil 1 tbsp balsamic vinegar chopped herbs

Sprinkle vegies with oil, vinegar and herbs.

58 THE HUEY DIET

FOR 1

A Vegetable Stirfry

As every Asian restaurant and almost every Asian takeaway shop can whip up a halfway decent vegetable stirfry, this is the perfect workday lunch when you just haven’t had the time (or inclination) to prepare something yourself.


Soak in warm water for 10 mins. Then drain, cut off and discard stalks and slice caps.

4–6 small cauliflower flowerets

Blanch in boiling water until crisp-tender and set aside.

1 tbsp canola oil 1 /2 tspn grated fresh ginger 1 /2 garlic clove, crushed

Heat a wok, brush with oil and toss for a few secs.

1

/2 celery stalk, sliced 2 baby carrots, peeled & sliced

Add, along with shiitakes and cauliflower, and toss for 30 secs.

1

/4 cup vegetable stock, bought or homemade (see page 332) 1 tbsp Japanese soy

Add and simmer for 1 min or so, stirring.

6 baby snowpeas, topped & tailed 1 head baby bok choy, outer & damaged leaves removed, washed & cut into quarters, lengthways 1 spring (green) onion, cut into 3 cm lengths

Add & toss for 1 min.


Serve with rice.

A LIGHT MEAL 59

Wonga Bok with Black Bean Sauce

FOR 1

2 tbsp vegetable stock, bought or homemade (see page 332) 2 tbsp Chinese wine or dry sherry 2 tspn oyster sauce 1 tspn kecap manis (Indonesian sweet soy) 1 tspn Asian fish sauce 1 /2 tspn sesame oil

Mix together.

1 tbsp Chinese black beans

Soak in cold water for 30 mins. Then drain, mash with a fork and add to above.

3 cups wonga bok (Chinese white cabbage), cut into 3 cm squares

Cook in boiling water for 2 mins. Then drain well.


At same time heat sauce and, when cabbage is cooked, toss through. Serve on top of rice with sauce poured over.

You could, of course, use any other Asian greens (or a mixture) with this sauce.

A LIGHT MEAL 61

Warm Fetta with Field Mushroom, Asparagus & Roma Tomato FOR 1

CHRIS TAYLOR – Fraser’s Restaurant, Perth

80 g fetta cheese (Chris recommends Emu Creek)

Cut into 2 triangles.

1 medium-large field mushroom, peeled freshly ground salt & pepper

Season, grill and set aside.

2 young asparagus spears table salt

Blanch in salted, boiling water for 20 seconds. Then plunge asparagus in iced water. Cool and drain.

1 roma tomato, cored, peeled & sliced in half lengthways (see page 210)

When ready to serve, put mushroom and tomato in low oven to heat, adding fetta briefly towards the end to warm.

1 slice sourdough bread 5 g raddichio

While warming, grill sourdough, asparagus and raddichio.

red wine vinegar extra virgin olive oil olive paste, bought or homemade (see below)

To serve, slice bread in half and place one half in the middle of a plate. Then place mushroom on one side and tomato on the other. Sit asparagus on tomato and fetta leaning on mushroom. Then top with the other piece of sourdough and raddichio. Garnish plate with oil, vinegar and olive paste.

Homemade Olive Paste To make olive paste (tapenade), just whiz up 5 g capers, 50 g pitted black olives, 20 ml olive oil, 5 g chopped parsley and a little Dijon mustard.

62 THE HUEY DIET

“ Too much of a good thing can be wonderful.” Mae West

A BOWL OF SOUP A generous bowl of soup will always make a satisfying light meal. And I also treat it as the ultimate convenience food, invariably making more than I need at the moment and bunging the excess in the freezer cabinet in those sealed plastic takeaway containers from a past life. But soup is also a fast fix when you are short of time (and the freezer is empty). Because you need do little more than throw some vegies in a pot, cover with stock (or water and a stock cube) and, when tender, whiz the lot up in a blender or processor. And soup is also a work-time treat. Because, after a quick burst in the microwave, you will instantly become the envy of the office, as your fellow workmates sit down to overcooked sausage rolls, greasy dimmies and, worst of all, sandwiches with ingredients that are so thinly sliced you can see through them.

SPICED CARROT SOUP BLACK BEAN SOUP

PERNOD-SCENTED FISH SOUP

CAULIFLOWER SOUP WITH A HINT OF CURRY

BEETROOT SOUP IN THE NORTHERN EUROPEAN MANNER

(WITH BOILED POTATOES & HORSERADISH SOUR CREAM)

THAI VEGETABLE SOUP

RED BEAN, VEGETABLE & TOMATO SOUP

ROASTED TOMATO, GARLIC & BASIL SOUP CLEAR MINESTRONE WITH VEAL SHANK VEGETARIAN SOUP NOODLES CHILLED TOMATO SOUP

CHILLED CUCUMBER & CHIVE SOUP MULLIGATAWNY WITH LAMB TOM YUM GOONG

LETTUCE SOUP WITH MINTED SOUR CREAM POTATO, LEEK & ONION SOUP FRENCH ONION SOUP

MUSSEL & SWEETCORN CHOWDER

A MIDDLE EASTERN LAMB, COUSCOUS & TOMATO SOUP COCK-A-LEEKIE WITH SHREDDED CHICKEN NEW WAVE PUMPKIN SOUP

SWEET POTATO SOUP WITH GINGER

GOLDEN CHICKEN SOUP (JEWISH PENICILLIN) ASIAN SWEETCORN SOUP

CANTONESE ROAST DUCK & NOODLE SOUP NOT QUITE PHO

FOR 4–6

Spiced Carrot Soup

In our search for the exotic, we often forget the so-called mundane vegies like the carrot. Actually, I have a bit of an excuse for such behaviour. My mother, who was otherwise a very good cook, made the most awful white sauce, which was little apart from milk thickened with cornflour. Carrots were always served with this on top and, even after leaving home, it was many years before I could even face a carrot, let alone think of cooking one.

1

/2 small lemongrass stalk, outer & damaged leaves removed & tender centre sliced 2 small chillies, chopped 1 garlic clove, crushed 1 medium onion, chopped 1 /2 bunch coriander 3 tspn ground coriander 1 tspn ground cumin 1 tspn turmeric 1 tspn table salt 1 /2 tspn freshly ground pepper 3 tbsp chicken or vegetable stock, bought or homemade (see pages 334 & 332)

Whiz up in a processor or blender.

2 tbsp canola oil

Heat oil in a large pot and add above paste. Gently sauté to release flavours.

2 large potatoes, peeled & chopped 1 /2 kg carrots, peeled & chopped 1 large onion, chopped chicken or vegetable stock

Throw vegies in, along with stock to cover. Mix well and cook until tender. Then blend or process, adding enough stock to make a thickish soup.

harissa, bought or homemade (see page 276) low-fat yoghurt chopped coriander

Add harissa to taste and, to serve, top with a dollop of yoghurt and a sprinkling of coriander.

A BOWL OF SOUP 67

FOR 6–8

Black Bean Soup JEREMIAH TOWER – Star’s Restaurant, San Francisco, USA

from New American Classics published by Harper & Row

450 g black turtle beans

Rinse, pick over and soak in plenty of cold water overnight. Drain.

1 medium carrot, peeled & chopped 1 celery stalk, chopped 6 garlic cloves 1 ham bone 2 parsley sprigs a few thyme sprigs a few tarragon sprigs 2 bay leaves chicken stock, bought or homemade (see page 334)

Put in a large pot along with beans enough chicken stock to cover. Simmer for 1 1/2 –2 hours or until beans are very tender, adding more stock if level falls below the surface of the beans. Stir frequently to stop them sticking. When beans are cooked, remove ham bone.

1 tbsp chilli powder 1 tbsp ground cumin 1

/2 cup low-fat sour cream 2 tbsp low-fat milk tomato salsa (see page 270)

68 THE HUEY DIET

Add and blend. (If freezing, only proceed to this point.) Reheat, check seasoning and put in bowls. Mix sour cream and milk together and drizzle over the soup with a spoon of salsa in the centre.

Pernod-Scented Fish Soup

FOR 4

canola oil 1 onion, chopped 1 celery stalk, chopped 1 medium carrot, peeled & chopped 2 garlic cloves, crushed white of 1 leek, chopped 1 tbsp sambal oelek 1 tbsp curry powder, bought or homemade (see page 84) a few saffron strands

Heat a little oil in a large pot and gently sauté for 4–5 mins.

750 ml fish stock, bought or homemade (see page 335) 250 ml tomato purée (see page 284)

Add and simmer until soft.

1 tbsp Pernod fine zest from 1/2 orange freshly ground salt & pepper

Add and whiz up in a processor or blender.

rouille (optional, see below)

Serve as it is or with rouille. Pile some on a slice of French bread which has been baked in the oven until crisp and golden, and float in the middle of soup.

Rouille Whiz up a roasted, peeled red capsicum (see page 220), 1 small chilli, 1 garlic clove, a pinch of ground saffron and some low-fat mayonnaise.

A BOWL OF SOUP 69

Cauliflower Soup with a Hint of Curry

FOR 6

canola oil 2 large onions, finely sliced 2 good tbsp curry powder, bought or homemade (see page 84)

Heat a little oil in a pot and gently sauté onions until soft. Then add curry powder and cook for 1 min to release flavours.

1 kg cauliflower, roughly chopped 1 litre low-fat milk freshly ground salt

Add cauliflower, toss around and then add milk. Simmer for 20 mins until cauliflower is very tender and then blend.

low-fat yoghurt 2 tbsp fresh chervil leaves, chopped

Mix in yoghurt to taste and then chervil. Check seasoning. To serve, add a dollop of yoghurt and a few chervil leaves.

If using bought curry powder, make sure you use a decent one – one of my favourites is the Kashmiri blend from the Screaming Seeds Company.

70 THE HUEY DIET

Beetroot Soup in the Northern European Manner

FOR 6–8

(with

Boiled Potatoes & Horseradish Sour Cream)

250 g cabbage, core & ribs removed & sliced 1 medium onion, chopped 2 celery stalks, chopped 1 medium parsnip, peeled & chopped 4 medium-large beetroots, peeled & chopped 1 medium carrot, peeled & chopped 1 /2 cup tomato purée (see page 284) 1 garlic clove, crushed freshly ground salt & pepper a splash of red wine vinegar 11/2 litres vegetable stock, bought or homemade (see page 332)

Put in a large pot and boil until vegies are tender. Then blend and check seasoning.

1

/2 cup low-fat sour cream 1 tbsp horseradish cream 1 tbsp snipped fresh chives

Combine and set aside.

6–8 baby potatoes, peeled & halved

While soup is cooking, boil until tender. To serve, put 2 potato halves in each bowl, pour in soup and sprinkle with horseradish sour cream and chives.

This is just as delicious cold as it is hot, but in either case the potatoes should be hot. 72 THE HUEY DIET

Thai Vegetable Soup

FOR 4–6

Obviously, a true blue Thai soup would be heavily flavoured with coconut milk. But, while this recipe’s authenticity could be in doubt, the flavour is still distinctly Thai and is even fresher and livelier than usual.

1 medium onion, finely chopped 1 tbsp Thai red curry paste 5 coriander roots, well washed 1 large garlic clove, chopped 1 tspn dried shrimp paste a little chicken stock

Whiz up in a processor or blender with just enough stock to make a paste.

11/2 litres chicken stock, bought or homemade (see page 334)

Bring to the boil and whisk in above paste.

1 celery stalk, sliced on diagonal 6 baby carrots, peeled & sliced 1 packet baby corn 8 small button mushrooms, quartered 1 zucchini, sliced

Add and gently simmer for 3–4 mins.

2 spring (green) onions, cut into 2 cm lengths 1 head of bok choy, well washed & separated into leaves 1 cup wonga bok (Chinese white cabbage), cut into approx 2 cm squares 12 snowpeas, topped & tailed 2 tbsp Asian fish sauce 1 tspn raw sugar

Add and simmer to just wilt the vegies.

3 tbsp chopped coriander a squeeze of fresh lime juice

Mix in.

A BOWL OF SOUP 73

“ I have lost 8 kilos in 8 days on my new politicians’ diet – I only eat when a politician tells the truth.” Philip Miles

Red Bean, Vegetable & Tomato Soup

FOR 4–6

Pulses, such as red kidney beans, play an important role in a balanced diet. They have high energy value, are low in fat and are a good source of many minerals and vitamins. So, because of this and the fact that they taste good, include them in your diet at least once every few days.

250 g red kidney beans

Soak overnight in cold water. Then drain and rinse.

11/2 litres vegetable stock, bought or homemade (see page 332)

Put beans and stock in a pot and gently simmer for 1 hour.

1 garlic clove, crushed 1 celery stalk, diced 1 /2 large onion, chopped 1 medium carrot, diced 1 medium parsnip, diced 8 canned, peeled tomatoes, drained & chopped 1 /2 tbsp curry paste 1 /2 tbsp tomato paste a splash of soy freshly ground salt & pepper vegetable stock

Add and mix well, adding more vegie stock if needed to cover well. Cook for another 30–40 mins until beans are very tender. Then blend half and return to pot.

1 heaped tbsp chopped parsley 1 heaped tbsp chopped basil 1 heaped tbsp chopped coriander

Add and check seasoning.

low-fat yoghurt

Serve with a dollop on top.

A BOWL OF SOUP 75

Roasted Tomato, Garlic & Basil Soup

FOR 4–6

Garlic can reduce levels of cholesterol and does contain anti-oxidants which have beneficial effects in preventing some cancers. But, unfortunately, recent research has shown that the quantities needed to reap these benefits is huge and that cooking the blessed stuff negates the aforementioned benefits even further. So, I suppose this means that we will just have to eat the stuff because we like it – it’s a tough life, isn’t it?

10 large ripe tomatoes, cored & halved 1 /2 head garlic, left whole & cut in half crossways


2 large onions, chopped 2 large potatoes, chopped vegetable or chicken stock, bought or homemade (see pages 332 & 334) freshly ground salt & pepper

After 30 mins put in a pot with stock to cover by about 2 cm. Cook until vegies are soft.

8–10 fresh basil leaves

When tomatoes are ready, add to pot. Squeeze flesh out of garlic and add along with the basil. Bring back to the boil and blend or process. Check seasoning and put in bowls.

freshly grated Italian parmesan basil sprigs

Sprinkle with a little parmesan and garnish with a sprig of basil.

76 THE HUEY DIET

Place in a baking tray and cook until tomatoes collapse and caramelise (about 50 mins).

Clear Minestrone with Veal Shank SERGE DANSEREAU – The Bathers Pavilion, Sydney

FOR 4 from Food & Friends published by Harper Collins

If freezing after you have separated the impurities from the stock, remove the fat and sinew from the shanks and place the meat in 4 containers. Top with the bouillon and freeze. Then, when ready to serve, thaw and continue, but with only about 1/4 of the vegies for each container.

2 medium veal shanks

Put in a high-sided pot. Cover with cold water, bring to the boil and then simmer, uncovered, for 10 mins. Then drain, wash the shanks and return to pot.

1 onion, cut into quarters 2 small carrots 1 celery stalk 1 thyme sprig 1 bay leaf 2 spring (green) onions 1 tbsp black peppercorns 1 tbsp salt

Add and cover with water. Gently simmer over a low heat for 4 hours, ensuring soup does not boil and skimming frequently. Then remove shanks, strain juices through a fine sieve and allow to settle for 30 mins. Then skim top and pour off, leaving any impurities behind. Check seasoning.

2 tomatoes, peeled & diced (see page 210) 200 g broad beans, double peeled (see page 138) 1 Japanese eggplant, diced 100 g fresh peas, podded 1 small green zucchini, diced 1 small yellow zucchini, diced

Blanch peas, eggplant and zucchini for 1 min in boiling water. Strain, combine with rest and put in bowls. Break meat off shanks, removing all fat and sinew, and also put in bowls.

freshly grated parmesan pesto, bought or homemade (see page 93)

Pour hot bouillon over the top and garnish with parmesan and pesto.

A BOWL OF SOUP 77

Vegetarian Soup Noodles

FOR 1


Soak in warm water for 10 mins. Then discard stalks and slice caps.

1

/4 packet Hokkien noodles

Soak in hot water for 10 mins. Drain and set aside.

canola oil 1 garlic clove, crushed 1 /2 tspn grated fresh ginger 1 chilli, seeded & chopped

Heat a wok and brush with a little oil. Then add aromatics and briefly toss.

1

/2 celery stalk, sliced on diagonal /2 small red capsicum, cored, seeded & sliced 3 baby carrots, peeled & sliced on diagonal

Add, together with shiitakes, and toss for 1–2 mins.

2 tbsp Japanese soy 2 tbsp mirin (Japanese rice wine) 2 tbsp sake 1 /2 cup vegetable stock, bought or homemade (see page 332)

Add and simmer for 2–3 mins.

8–10 small baby spinach leaves 2 spring (green) onions, cut into 2 cm lengths 12 or so snowpea shoots 6 coriander sprigs

Throw in along with noodles and cook long enough for noodles to reheat and vegies to just wilt.

1

If you like, serve soup with some of these condiments on the side – soy, lime wedges, Asian fish sauce, slices of fresh chilli. 78 THE HUEY DIET

Chilled Tomato Soup

FOR 4–6

1 large red capsicum 1 small chilli

Roast and peel (see page 220).

fine zest of 1 lemon

Blanch in boiling water and drain well.

1 kg ripe tomatoes, cored & coarsely chopped

Whiz up in a blender or processor and strain over a large bowl to remove skin and seeds. Put in a bowl.

1

/4 red onion, peeled & chopped 1 tspn caster sugar freshly ground salt & pepper low-fat yoghurt

Whiz up along with capsicum and chilli and add to tomato, along with lemon zest, sugar and seasonings. Then gently whisk in yoghurt to taste and chill overnight.

finely diced cucumber, celery, red capsicum & spring (green) onion

Put a mound of vegies in each bowl and top with the soup.

snipped chives

Sprinkle with chives.

Chilled soups have a pretty awful reputation. Maybe that has something to do with the fact that most are actually pretty awful. But, give this recipe a shot, because I can guarantee that you will be pleasantly surprised.

80 THE HUEY DIET

“ ‘How long does getting thin take?’ Pooh asked anxiously.” A. A. Milne

Chilled Cucumber & Chive Soup

FOR 4–6

1 litre chicken stock, bought or homemade (see page 334) 2 celery stalks, diced 2 spring (green) onions, diced 1 medium leek, well washed & diced 1 garlic clove, crushed

Simmer for 15 mins.

4 medium telegraph (continental) cucumbers, coarsely chopped

Add and cook for 5 mins. Then blend or process.

11/2 cups low-fat milk 3 tbsp low-fat yoghurt 3 tbsp snipped chives freshly ground salt & pepper

When cool, whisk in and refrigerate.

As seasonings seem to disappear when a soup is chilled, overseason slightly.

A BOWL OF SOUP 83

Mulligatawny with Lamb

FOR 6–8

250 g lean lamb, finely diced

Heat a little water in a large pot and add lamb. Toss around until sealed and then drain.

3 garlic cloves, crushed 2 tspn grated fresh ginger 1 large onion, chopped 2 medium carrots, diced 1 medium leek, diced 1 tbsp curry powder, bought or homemade (see below) 1 heaped tspn cumin 1 /2 tspn cayenne 11/2 cups red lentils juice of 1/2 lemon freshly ground salt & pepper chicken stock, bought or homemade (see page 334)

Put into the pot, along with the lamb, and add stock to cover. Bring to the boil, skim and simmer gently for 3/4 hour until lamb and lentils are tender.

Curry Powder 1 tbsp ground coriander 1 tbsp mustard seeds 1 tbsp cumin seeds 1 tbsp ground turmeric 1 /2 tspn fenugreek seeds 2 dried chillies, chopped a 2 cm piece cinnamon stick 1 /2 tspn black peppercorns a pinch of ground ginger

Check seasoning and add more lemon juice if necessary.

Curry Powder Whiz up in a processor to a fine powder.

An Anglo-Indian dish which is almost a stew – I sometimes serve it, as such, on a bed of rice or even noodles. 84 THE HUEY DIET

FOR 6–8

Tom Yum Goong

I have also made this without the prawns – it was still pretty tasty (and, may I say, a lot cheaper).

1 tbsp canola oil 2 heaped tspn tom yum paste 1 heaped tspn shrimp paste

Heat oil in a pot and fry the pastes for a few secs, stirring continually.

1

/2 lemongrass stalk, finely sliced 2 tspn grated fresh ginger 3 garlic cloves, crushed 3 chillies, finely sliced

Add and toss for 30 secs.

11/2 litres chicken stock, bought or homemade (see page 334) juice of 2–3 limes 2 tbsp Asian fish sauce 2 heaped tspn tamarind paste 3 kaffir lime leaves, shredded 1 /2 tbsp raw sugar 3 tbsp chopped coriander

Add and gently simmer for 15 mins.

12–16 large green prawns, peeled 8 dried shiitake mushrooms (soak in hot water for 10 mins, discard stems & slice caps) 1 packet baby corn

Throw in and simmer until prawns are firm to the touch and have changed colour.

1 small handful bean shoots, washed 3 spring (green) onions, cut into 3 cm lengths 2 heads baby bok choy, well washed & separated into leaves 2 cups wonga bok (Chinese white cabbage), coarsely chopped

Then throw in and cook for another 30 secs. Serve in bowls with sliced spring onion on top.

A BOWL OF SOUP 85

Lettuce Soup with Minted Sour Cream

FOR 4–6

When we served this at one of my restaurants, we had to give it a fancy French name. This was because the customers had trouble getting their heads around the fact that a delicious soup could be made with lettuce.

3 large potatoes, chopped 4 large onions, chopped chicken or vegie stock, bought or homemade (see pages 334 & 332) freshly ground salt & pepper

Put in a large pot and add stock to cover by 2 cm. Boil until tender.

1

/2 cup low-fat sour cream 2 tbsp chopped mint leaves


1 large iceberg lettuce, cored & damaged leaves removed & coarsely sliced freshly ground salt & pepper

Make sure liquid is rapidly boiling. Then add lettuce and cover. The minute it comes back to the boil, blend. Check seasoning and serve with a dollop of sour cream on top.

86 THE HUEY DIET

Potato, Leek & Onion Soup

FOR 6

(or if you’re feeling posh – Potage Parmentier) 3 large potatoes, chopped 4 large onions, chopped 4 medium leeks, well washed & chopped chicken or vegie stock, bought or homemade (see pages 334 & 332) freshly ground salt & pepper

Put in a large pot, cover well with stock and simmer until tender.

low-fat sour cream snipped chives

Then blend and check seasoning. To serve, top with a dollop of sour cream and chives.

It doesn’t come much simpler (or cheaper) than this – it’s also great cold, when it transforms into Crème Vichyssoise Glacée.

A BOWL OF SOUP 87

French Onion Soup

FOR 4–6

A true classic which first became popular at one of my favourite Parisian restaurants, Au Pied de Cochon, situated in Les Halles, the former market area in Paris. The meatworkers ate large bowls of it to restore their energy between shifts (usually with a large slurp of cognac added, which presumably also restored their energy levels).

1 kg onions, sliced a little canola oil

Sauté over a very low heat until brown, frequently stirring and scraping bottom of pot with a wooden spoon.

3 tbsp plain flour

Add, mix in well and cook for a few mins.

11/2 litres beef stock, bought or homemade (see page 331) 250 ml dry white wine freshly ground salt & pepper

Add, whisk in well and cook for 15–20 mins.

8–12 thin slices French bread

While soup is cooking, bake in oven until golden. Preheat overhead grill.

grated low-fat tasty cheese

88 THE HUEY DIET

To serve, put soup in individual bowls, top with 2 slices of bread and sprinkle with cheese. Then grill until golden.

Mussel & Sweetcorn Chowder

FOR 6–8

30 mussels, well scrubbed 1 /2 cup white wine 2 parsley sprigs 1 medium onion, chopped

Remove beards from mussels (see page 127), put in wok and cover. Cook and remove mussels as they open (discard any that don’t open) and take from shells. Strain cooking liquid and set aside.

2 tbsp canola oil 2 tbsp plain flour

Gently heat oil in a heavy-bottomed large pot. Mix in flour and cook over a low heat for 2 mins.

4 corn cobs, kernels removed 1 medium carrot, diced 1 celery stalk, diced 1 litre chicken or vegie stock, bought or homemade (see pages 334 & 332) Tabasco, to taste freshly ground salt & pepper

Add and whisk in mussel and chicken stocks, along with vegies and seasonings. Gently cook for approx. 15 mins, adding more stock if necessary. Return the mussels to reheat.

Remember if any mussels are open, tap them – if they don’t close, discard them, because this means that they are dead, not just wounded, DEAD.

A BOWL OF SOUP 89

A Middle Eastern Lamb, Couscous & Tomato Soup

FOR 6–8

200 g lean lamb, finely diced

Bring a little water to the boil in a large pot, throw in lamb and stir until colour changes. Drain well and wipe out pot.

canola oil 1 large onion, chopped 2 garlic cloves, crushed 1 celery stalk, diced 1 medium carrot, peeled & diced

Then heat a little oil in the pot and gently sauté until softish.

1 tspn ground coriander 1 tspn ground cumin 2 tspn sambal oelek 1 tspn allspice 1 /2 tspn cayenne

Add and mix in well. Cook for 30 secs or so. Return lamb and toss well.

11/2 litres chicken stock, bought or homemade (see page 334) 8–10 canned, peeled tomatoes, drained & chopped

Add and gently simmer for 30–40 mins (adding more stock if necessary).

1 heaped tbsp each of chopped parsley, mint & coriander lemon juice, to taste freshly ground salt 3 /4 cup instant couscous low-fat yoghurt

Add herbs, salt and lemon juice. Then add couscous, turn off heat and leave for a few mins. Mix well and serve with a dollop of yoghurt on top.

My mother always felt that, if you could stand your spoon up in it, then the soup was worthy of being a main course – this is one of those kinds of soup. 90 THE HUEY DIET

Cock-A-Leekie with Shredded Chicken

FOR 6–8

4–6 large chicken thighs with bone, skin removed 2 litres chicken stock, bought or homemade (see page 334) 2–3 medium leeks, well washed & sliced 1 medium carrot, diced 2 celery stalks, diced 1 garlic clove, crushed a few parsley sprigs 2 bay leaves a few thyme sprigs freshly ground salt & pepper

Put in a pot and gently simmer for about 25 mins. Remove chicken, bay leaves and herb sprigs. When chicken is cool enough to handle, remove meat from bone and shred.

3

Add to pot along with chicken and simmer until rice is tender.

/4 cup basmati rice 1 tbsp chopped parsley

Cock-a-Leekie is a traditional Scottish soup dating back to the sixteenth century. It would have been made in those days with shin of beef as well as the chicken and, for some strange reason, with prunes (one of the only foodstuffs of the world that I hate – which is why they’ve been left out). 92 THE HUEY DIET

New Wave Pumpkin Soup

FOR 4–6

1 large potato, peeled & diced 2 celery stalks, diced 1 medium carrot, diced 1 leek, well washed & sliced 500 g pumpkin, peeled, seeded & cut into largish cubes 1 1 /2 litres chicken or vegie stock, bought or homemade (see pages 334 & 332)

Put in large pot and simmer for 15–20 mins until vegies are crisp-tender, adding more stock or water if necessary.

2 tbsp pesto, bought or homemade (see below) 50 g penne freshly ground salt & pepper

Add and cook until penne is al dente.

freshly grated parmesan

Serve with a little parmesan on top.

Pesto To make pesto, just blend or process 15 basil leaves, 1 garlic clove, 2 tbsp grated parmesan and seasonings with enough olive oil to make a paste.

A BOWL OF SOUP 93

“ It’s a very odd thing, as odd as can be, that whatever Miss T eats turns into Miss T.” Walter de la Mere

Sweet Potato Soup with Ginger

FOR 4–6

1 large onion, chopped 675 g sweet potatoes, peeled & sliced 2 tbsp grated fresh ginger 1 tbsp honey 1 /2 tbsp Indian curry paste 11/2 litres chicken stock, bought or homemade (see page 334) freshly ground salt & pepper

Put in a large pot and gently cook until sweet potatoes are tender. Then blend, adding as much liquid as necessary to make a thick soup.

low-fat yoghurt freshly chopped coriander leaves

Serve garnished with a dollop of yoghurt and a sprinkling of coriander.

I often add a little curry paste to stews, sauces and soups – the finished dish will not taste of it, but the spice mix adds a little oomph.

A BOWL OF SOUP 95

Golden Chicken Soup FOR 6–8

(Jewish Penicillin) MEERA FREEMAN – The Meera Freeman Cooking School, Melbourne

from Cooking Class published by Allen & Unwin

6 chicken carcasses 1 Kosher boiling chicken 500 g chicken giblets (necks & gizzards) 4 litres water 2 tspn salt

Place in a large stockpot. Bring to the boil, skimming off any scum that rises to the top. Add salt and simmer for 1 hour.

3 carrots, peeled 1 parsnip, peeled 1 large onion, peeled 1 celery stalk 3 flat leaf parsley leaves freshly ground black pepper

Then add vegies and gently simmer for a further 3 hours. (The secret for a clear soup is not to stir and not to boil.) Strain and adjust seasoning. Cool and refrigerate. When cold, remove fat that has risen to the top.

As any Jewish mother will tell you, this is the perfect cure for any ailment. But don’t wait until you get sick, serve it as I do with a pile of boiled vegies and rice or noodles and always some of the poached chicken, shredded.

96 THE HUEY DIET

“ We didn’t starve, but we didn’t eat chicken unless we were sick – or the chicken was.” Bernard Malamud

Asian Sweetcorn Soup

FOR 6

6 corn cobs, kernels removed 1 medium leek, well washed & diced 1 medium onion, chopped 1 celery stalk, diced 1 red capsicum, cored, seeded & diced 1 medium carrot, peeled & diced 1 /2 tspn grated fresh ginger vegetable stock, bought or homemade (see page 332) freshly ground salt & pepper

Put all the vegies in a large pot, season and add stock to just cover. Bring to a simmer and gently cook until vegies are tender. Then blend half and return to the pot.

2 spring (green) onions, sliced a splash of soy

Add, cook for 1 min and check seasoning. (If freezing soup, only cook to this point.)

1 egg white 2 tbsp water

Whisk well and pour into simmering stock in a stream, whisking continually. Simmer for 1 min.

Unless at its very youngest, I always grate ginger – it removes all those tough and stringy bits (which always seem to get stuck in my teeth).

98 THE HUEY DIET

Cantonese Roast Duck & Noodle Soup

FOR 4–6

I got a bit carried away when I first began my diet by ripping off the duck skin. I soon saw the error in my ways and realised that I was discarding the very best part. And, besides, crispy duck skin, from which most of the fat had been cooked, couldn’t be too bad for you – could it? 11/2 litres chicken stock, bought or homemade (see page 334) 2 garlic cloves, crushed 1 small chilli, seeded & sliced 1 tspn grated fresh ginger a splash of soy a splash of oyster sauce

Put in a pot, bring to the boil and simmer for 5 mins.

250 g fresh Shanghai (or Hokkien) noodles

Add and simmer until almost tender.

1

/4–1/2 Cantonese roast duck, bought (ask Chinese grocer to chop it the Chinese way) 1 cup wonga bok (Chinese white cabbage), cut into 2 cm squares 1 /2 cup beanshoots, washed 1 head of baby bok choy, washed & separated into leaves

Add and simmer for a few mins just to heat duck and slightly wilt vegies.

1–2 spring (green) onions, finely sliced

Put in bowls and sprinkle with spring onion.

100 THE HUEY DIET

Not Quite Pho

FOR 6–8

2 litres chicken stock, bought or homemade (see page 334) 2 cm piece fresh young ginger, finely sliced 2 star anise 6 whole cardamom pods 2 chillies, seeded & finely sliced 2 skinless chicken breasts

Bring everything except the chicken to the boil. Then gently simmer for 10 mins. Add chicken and continue to gently simmer for another 10 mins. Turn heat off and leave for 30 mins or so. Then remove chicken and shred.

300 g fresh rice sheet noodles, sliced

Put in a bowl, cover with boiling water and stir. Then drain.

1 tbsp Asian fish sauce 1 cup wonga bok (Chinese white cabbage), cut into 2 cm squares

Bring stock back to the simmer. Add fish sauce and wonga bok and cook for 2 mins.

3 tbsp fried shallots Vietnamese mint sprigs fresh coriander sprigs beanshoots spring (green) onions, finely sliced iceberg lettuce leaves, sliced

To serve, put noodles, chicken and these ingredients in deep bowls and pour boiling soup over the top.

I cooked this recipe for a Vietnamese friend – his response was that it was definitely ‘not quite pho’. But he did agree that it was light, fresh and healthy. And that it also tasted good. A BOWL OF SOUP 101

THE MAIN MEAL Don’t be tempted to just throw it on a plate and wolf it down (no matter how hungry you are). Instead, go to the trouble of presenting it well and then actually sitting down and enjoying this meal – slowly. By taking your time, you will find that your hunger pains will be satisfied for a longer period. And keep in mind that this meal can be either served at lunch or dinnertime, whichever suits. Also, at the risk of repeating myself, a slice of bread is fine as an accompaniment. But do keep well away from the butter and margarine and even olive oil.

SALMON POACHED IN A SAFFRON BROTH SLOW-BAKED TASMANIAN SALMON WITH PISTOU AND BOULANGÈRES POTATOES PAN-SEARED RED MULLET WITH WILD ROCKET, ROMESCA SAUCE & GRILLED TURKISH BREAD POACHED JOHN DORY WITH A LIGHT VEGETABLE SAUCE SEARED SALMON WITH CORIANDER, BEANSHOOTS, MINT & SOY SPICY STEAMED FISH, THAI STYLE FRESH TUNA NIÇOISE INSALATA CAPRESE AL TONNO FRESCO (CAPRESE SALAD WITH FRESH TUNA) TONNO & FAGIOLI (TUNA & BEANS) SEVICHE BARBECUED MARLIN WITH PAWPAW SALSA BRAISED OCEAN TROUT WRAPPED IN SORREL STEAMED SALMON WITH VEGETABLE JULIENNE GRILLED SCALLOPS WITH A MELANGE OF VEGETABLES SWORDFISH WITH PRESERVED LEMON SALSA SMOKED SALMON ‘PIZZA’ MUSSEL & TOMATO STEW STUFFED SNAPPER IN A CLAYPOT LOW-FAT FISH & CHIPS WITH TARTARE SAUCE STEAMED SNAPPER WITH WONGA BOK, GINGER & CORIANDER SPICED COUSCOUS WITH PRAWNS, PEAS & MINT BOURRIDE (FRENCH SEAFOOD STEW) TATAKI TUNA BARBECUED GROPER WITH AN ITALIAN EGGPLANT RELISH TUNA BURGER STEAMED WHITING WITH A LEMON DRESSING & DOUBLE-PEELED BROAD BEANS MOULES MARINIÈRES WITH ROUILLE SOY SAUCE YELLOWTAIL WITH RICE & STEAMED GREENS SCALLOPS WITH BLACK BEANS, BASIL & TOMATO BRAISED SNAPPER WITH ORANGE, SOY & CORIANDER BLUE EYE STEAK WITH ROASTED LIME BARBECUED SWORDFISH KEBABS WITH DILL MAYONNAISE & LEMON SPINACH BARBECUED BABY SNAPPER WITH CHILLI-HONEY GLAZE BABY TROUT IN FOIL WITH GINGER & LIME OCEAN TROUT WITH A FRESH HERB, MUSTARD & LEMON CRUST FESTIVAL HERBAL RICE, NONYA STYLE ROASTED TUNA & ANCHOVY SALAD STEAMED PRAWNS WITH GINGER, SPRING ONION & ORANGE SALMON WITH CELERY–VANILLA STOCK CANTONESE BLUE EYE WITH SPRING ONIONS

Seafood Fish is, of course, the staple of any good diet. Because not only does it taste good, but it is so easy to cook with little or no fat (except in the case of deep-frying which, I’m sad to say, is definitely out). But sautéed or pan-fried fish is still quite acceptable, particularly in those wonderful nonstick pans in which you can cook almost anything with the minimum of oil or fat. And don’t forget steamed or poached seafood which can also be delicious as long as the add-ons have decent flavour. (I remember my mother putting me off steamed fish by serving her bland and boring version whenever a young Huey was ill – in fact, the threat of this was enough to get the aspiring gourmet to school no matter how sick I felt – maybe there was some method in my mother’s madness after all.)

Salmon Poached in a Saffron Broth

FOR 1

a good pinch of saffron threads 1 /4 cup white wine

Soak saffron in wine.

1 tbsp olive oil /2 small leek, washed & sliced 1 /2 garlic clove, sliced 3 tbsp finely sliced fennel

Heat oil in a medium-large pan and gently sauté until soft.

1 bay leaf a pinch of red pepper flakes 1 piece orange peel 1 /2 cup fish or chicken stock, bought or homemade (see pages 335 & 334)

Add along with the wine and saffron mix and gently simmer for 3–4 mins.

2 ripe tomatoes, cored & diced 1 x 180 g salmon steak, skinless & boneless sea or rock salt

Mix in tomatoes, lay fish on top and sprinkle with a little salt. Cover with lid and gently simmer for 5–6 mins, adding more stock if necessary.

10 or so small green beans, topped & tailed table salt

While fish is cooking, blanch in plenty of lightly salted, boiling water until crisptender and put on a plate. Top with fish and spoon sauce over the top.

1

Just to emphasise that fish is good for you (and to show off my depth of knowledge), salmon is a good source of Omega 3 as well as protein, niacin and other B complex vitamins. Fortunately, it tastes good too. 106 THE HUEY DIET

Slow-Baked Tasmanian Salmon with Pistou & Boulangères Potatoes

FOR 1

GREG DOYLE – The Pier, Sydney

Greg Doyle of The Pier fame has a brother named Peter, who is also a very fine chef. But neither are related to Greg and Peter Doyle from the famous Watson’s Bay Fish & Chippery. Confusing, isn’t it?

2 kipfler potatoes 1 /4 onion, sliced 1 /2 small carrot, diced vegetable stock, bought or homemade (see page 332) a splash of olive oil

Cover vegies with stock, add oil and cook until just tender. (This can be done in advance and the vegies reheated when needed.) Preheat oven to 60°C.

wax paper 1 x 180 g salmon steak

Put wax paper in a baking tray and place salmon (skin side up) on top. Bake for 12–15 mins until cooked, but still opaque in centre.

1

/2 garlic clove a pinch of sea salt 1 /2 cup fresh basil leaves 1–2 tbsp olive oil

Whiz in food processor, adding just enough oil to make a wet paste.

freshly ground sea salt

Slice potatoes thickly, arrange in a flat soup bowl and spoon over some of the vegies and stock. Spread some of the basil paste over the top and through the stock. Then remove the skin and trim the bloodline from the salmon and place on top. Liberally sprinkle with sea salt and serve with a simple salad.

108 THE HUEY DIET

Pan-Seared Red Mullet with Wild Rocket, Romesco Sauce & Grilled Turkish Bread

FOR 2

ANDREW BLAKE – Blakes Restaurant, Melbourne

Most of us, including me, steer well clear of red mullet purely and simply because of the bloody bones which are seemingly everywhere. But, if you get out your tweezers or small pliers, it’s pretty simple really. (Does this sound like I’m trying to convince myself?) But the one thing I do know is that mullet is well worth the effort because of its sweet, delicious flesh.

1 tbsp slivered almonds 1 /2 thin slice French bread

Toast almonds in a dry, heavy-bottomed pan over a medium heat for about 3 mins until golden. Put in processor. Then put bread in same pan and toast on both sides. Tear bread into pieces and add to processor.

1

/2 large garlic clove 1 red capsicum, roasted & peeled (see page 220) 1 tbsp olive oil 1 /2 tbsp red wine vinegar a pinch of cayenne

With the motor running, drop garlic through the feeder tube and whiz until almonds and garlic are finely processed. Add the rest and whiz until mixture is the consistency of thick mayonnaise, occasionally scraping down the sides of the bowl. Set aside.

2 red mullets, filleted but skin on

Ask the fishmonger to fillet the fish, but you may have to, with tweezers or small pliers, remove all the small bones.

olive oil spray Turkish bread, cut into two 10 x 5 cm rectangles freshly ground salt & pepper wild rocket

Heat pan, spray with oil and grill bread on both sides. Remove to plates, re-spray and sear mullet for 20 secs each side, skin side up first, seasoning lightly after turning over. Remove from heat. To serve, top bread generously with rocket, then with fillets and a spoon of romesco sauce.

THE MAIN MEAL – SEAFOOD 109

Poached John Dory with a Light Vegetable Sauce

FOR 1

11/2 cups fish or vegetable stock, bought or homemade (see pages 335 & 332)

Put in a large pan and reduce by half.

1

/2 garlic clove, finely sliced 3 baby carrots, peeled & sliced 1 /2 small leek, halved lengthways & sliced 1 small spring (green) onion, sliced 1 /2 tbsp chopped parsley

Add and cook for a few minutes.

1 John Dory fillet freshly ground salt & pepper

Place on top, season and cover with a lid or foil and then turn heat off. Check if ready after 4 mins. Serve with vegies underneath and broth poured over the top. (If necessary, once fish has been placed on plate, bring the sauce back to the boil.)

110 THE HUEY DIET

“ Diets are for those who are thick and tired of it.” Anonymous

Seared Salmon with Coriander, Beanshoots, Mint & Soy

FOR 1

PHILIP JOHNSON – e’cco Bistro, Brisbane

Keep any excess dressing for another day (gives even the simplest of salads some zing).

15 ml rice vinegar 10 ml soy 1 /2 tspn honey 2 tspn sesame oil 30 ml vegetable oil

Whisk together to make dressing.

3

/4 cup wonga bok (Chinese white cabbage), shredded 1 /3 cup beanshoots 6 Vietnamese mint leaves 6 mint leaves a few coriander sprigs 1 tbsp spring (green) onion, sliced on diagonal 1 heaped tbsp cashews, dry roasted 1 /2 tspn chilli, seeded & sliced lengthways 1 tspn pickled ginger (Philip suggests the Buderim brand)

Gently toss all ingredients in a bowl and dress to taste.

1 x 180 g Tasmanian salmon steak, scaled & pinboned, but skin on canola oil spray 1 /2 fresh lime

Heat a non-stick pan, spray with oil and fry salmon, skin side down, until good colour. Reduce heat to moderate, turn over and cook for about 3–5 mins to medium rare. Place salad in the centre of a plate, top with salmon skin side up and serve with lime.

112 THE HUEY DIET

Spicy Steamed Fish, Thai Style 1

FOR 1

/4 bunch coriander leaves 2 coriander roots, well washed 1 small chilli 1 garlic clove 1 tspn Asian fish sauce 1 /2 tspn caster sugar 1 tspn rock salt juice of 2 limes

Put a bamboo steamer over a pot or wok filled to half with boiling water.

1 x 180 g fish fillet, boneless & skinless

Place on a plate that will fit in steamer and pour sauce over top. Put in steamer, cover and cook. (To check if ready, make a small cut with a knife.)

1 small handful baby (or wild) rocket or mixed cresses

Put on a serving plate, top with fish and pour juices over the top of both fish and leaves.

coriander sprigs wedges of lime

Garnish with coriander sprigs and a lime wedge.

Process or blend.

Always taste the sauce beforehand to ensure that the staple Thai flavours are to the forefront – sweet, spicy, salty and tart.


Fresh Tuna Niçoise

FOR 1

1 x 180 g sashimi grade tuna steak, trimmed of all blood lines olive oil spray freshly ground salt & pepper

Spray lightly with oil, season and set aside.

2 tbsp low-fat mayonnaise 1 /2 tspn Dijon mustard 1–2 anchovy fillets, finely chopped a little anchovy oil from can


2 chat potatoes, scrubbed & halved table salt 4 baby green beans, topped & tailed 1 egg, soft boiled & cut into quarters 4 pitted olives 4 cherry tomatoes, halved 8 or so baby rocket leaves, washed & dried

Boil potatoes in salted water until tender. Then add beans and cook for 2 mins. Drain and toss with rest of ingredients.

Then either grill or pan-fry tuna to desired degree. Mound salad on a plate, top with tuna steak and sprinkle with mayo.

To soft-boil an egg, gently place in boiling water and cook for exactly 7 mins. Then plunge into cold water and, when cold, peel.

114 THE HUEY DIET

Insalata Caprese al Tonno Fresco (Caprese Salad with Fresh Tuna)

FOR 1

NINO JOSEPH ZOCCALI – Otto Ristorante Italiano, Sydney

50 g whole garlic, skin on, roasted & then peeled & puréed 1 /2 tbsp chopped fennel 1 /2 tbsp chopped parsley 1 /2 tbsp chopped thyme 1 log shaped piece of sashimi grade tuna, approx. 100 g & same thickness as bocconcini (see below) olive oil

Mix garlic and herbs together. Then roll tuna in it and sear very quickly in a hot, lightly oiled non-stick pan, keeping raw in the centre. When cool, cut into 3 slices.

1 medium-large vine-ripened tomato with stalk, sliced into 4 1 small bocconcini, sliced into 3 3 basil leaves sea salt freshly ground pepper extra virgin olive oil

Arrange on a plate starting with a slice of tomato, then bocconcini, tuna and a basil leaf. Repeat process, finishing with the top of tomato complete with stalk. Season and drizzle with a little oil.


Tonno & Fagioli FOR 1

(Tuna & Beans)

Now I, like most fatties, have tried every ‘new’ diet known to mankind. But I have at least kept away from most of the other ways that were guaranteed to help you lose weight – for example, the sure-fire cure of the eighties which involved an inflatable zip-up tracksuit that created extra body heat that supposedly melted fat and cellulite.

100 g canned cannellini beans 1 /2 red onion, finely sliced

Drain beans, rinse very thoroughly, drain again and toss with onion.

1 tbsp extra virgin olive oil lemon juice, to taste 1 tspn chopped parsley freshly ground salt & pepper

Toss through beans. Place lettuce in a circle on a plate and then top with beans and onion.

2 iceberg lettuce leaves, washed, dried & finely sliced

Drain and flake tuna. Place on salad and sprinkle with lemon and parsley.

1

/2 can tuna in olive oil lemon juice, to taste chopped parsley

A terrific, easy, tasty dish for when you are really short of time.

116 THE HUEY DIET

Seviche

FOR 1

60 g salmon, boneless & skinless 60 g white fish, boneless & skinless 75 g scallops, cleaned

Cut fish into smallish cubes and halve or quarter scallops, depending on their size.

1 tbsp chopped coriander 1 /2 chilli, finely chopped 1 tbsp olive oil 1 /2 lemon 1 lime freshly ground salt & pepper

Add coriander, chilli and oil and then lemon and lime juice to taste. (The taste should be sharp.) Season, pour over fish, and leave to marinate for 2–3 hours.

1 red onion, finely sliced 2 leaves of iceberg lettuce, washed, dried & finely sliced 2 tbsp tomato salsa (see page 270)

Place red onion in a circle on a plate, top with a circle of lettuce and then the seviche. Pour marinating juices over the lot and top with salsa.

The perfect hangover cure (but maybe not for breakfast). And do remember, the seafood must be spotlessly fresh.


“ If you have formed the habit of checking on every new diet that comes along you will find that, mercifully, they all blur together leaving you with only one definite piece of information – French fries are out.” Jean Kerr

Barbecued Marlin with Pawpaw Salsa

FOR 1

2 tbsp canola oil 1 /2 chilli, sliced 1 /2 tspn grated fresh ginger zest of 1/2 lime 3 /4 cup diced pawpaw 3 mint leaves, sliced freshly ground salt & pepper fresh lime juice, to taste

Mix together and leave for 15 mins to develop flavours.

1 x 180 g marlin steak freshly ground salt & pepper

Brush fish with liquid from salsa, season and barbecue or grill. Scatter salsa on a plate and top with fish.

Fish varieties such as marlin, swordfish, tuna and even salmon should be undercooked a little. Because, if overcooked, they tend to be dry and tasteless – so aim for no more than medium.


Braised Ocean Trout Wrapped in Sorrel

FOR 1

JANNI KYRITSIS – MG Garage, Sydney

I will always remember a wonderful dish called ‘The Rock Pool’ that Janni created when he worked with Stephanie Alexander in Melbourne. It consisted of a variety of seafood in a soft, vibrant shellfish jelly and would be a ripper, albeit complicated, diet dish (maybe for the next book).

6 sorrel leaves, stems removed 150 g ocean trout fillet, skin & bones removed 2 tbsp peeled & finely diced fresh tomato (see page 210) 2 thin slices lemon 2 anchovy fillets 1 tspn capers 1 tspn chopped parsley 1 tspn chopped chives a pinch of pepper


1 tbsp dry vermouth 1 tbsp olive oil

Put parcel in a ramekin just large enough to hold it and pour vermouth and oil over the top. Cover with foil and cook in oven for about 20 mins.

steamed potatoes

Serve with potatoes and with all the juices from the ramekin.

120 THE HUEY DIET

Place 3 sorrel leaves on a plate. Top with trout and then other ingredients. Cover carefully with rest of sorrel to make a parcel.

Steamed Salmon with Vegetable Julienne

FOR 1

1 x 180 g salmon steak /4 leek, well washed, julienned (sliced in fine, long strips) 1 /4 small carrot, julienned (sliced in fine, long strips) 1 /4 celery stalk, julienned (sliced in fine, long strips) 1 /2 garlic clove, sliced 1 /2 chilli, sliced

Fill wok half full with water and place a bamboo steamer on top. Then put on heat.

1 tbsp Japanese soy 1 tbsp mirin (Japanese rice wine) 1 tbsp sake

Mix together and pour over fish.

1

/2 head baby bok choy, washed & separated into leaves

When salmon is almost ready, scatter on top.

spring (green) onion, sliced

Place bok choy leaves on a plate, top with salmon and vegies, pour all juices over top and scatter with spring onion.

1

Place salmon in a flat soup bowl, which will fit into steamer. Mix vegies with garlic and chilli and scatter on top of salmon. Put bowl in steamer.

The easiest way to check when ready – make a small cut with a sharp knife and peek.


Grilled Scallops with a Melange of Vegetables

FOR 1

When I first came to Australia, in the late sixties, scallops were cheap and plentiful. Unfortunately, water pollution has affected stocks dramatically and they are no longer plentiful and are certainly no longer cheap. Almost any Aussie scallops will do. I tend to keep clear of the imports as, in most cases, they are watery and tasteless. Also, keep in mind that scallops can take up a large quantity of water, so keep an eye out for any sitting in a pool of liquid. (This normally means that an unscrupulous fishmonger has soaked them in water.)

table salt 1 small corn cob, kernels removed 3 baby carrots, peeled & sliced 2 Brussels sprouts, separated into leaves 6 small green beans, topped & tailed

Bring a large pot of water to the boil. Add a little salt and blanch vegies until crisp and tender.

olive oil spray 6–8 large scallops, cleaned

At the same time, heat a pan or grill. Spray lightly with oil and sear scallops very quickly (about 1 min each side).

extra virgin olive oil balsamic vinegar sprigs of chervil

Drain vegies and place on a plate. Sprinkle lightly with oil and balsamic, top with scallops and garnish with chervil.

If you can find them, the best scallops are from Coffin Bay.

122 THE HUEY DIET

Swordfish with Preserved Lemon Salsa

FOR 1

1

/4 red onion, finely sliced 1–2 pieces preserved lemon, flesh removed & skin finely sliced (see page 35) olive oil red wine vinegar

Mix onion and lemon together with a little oil and vinegar to taste. Set aside.

2 tbsp vegetable stock, bought or homemade (see page 332) a splash of soy a good pinch of paprika 1 /2 chilli, finely sliced 1 /2 garlic clove, crushed a squeeze of lemon juice 1 /2 tbsp chopped parsley

Whisk together.

1 x 180 g swordfish steak, cleaned

Put in marinade and leave for at least 30 mins. Then barbecue or grill, brushing with marinade as you do so.

1 small handful baby rocket

Place on a plate and top with fish and then salsa.

Preserved lemons are available these days in many gourmet stores – but remember, discard the flesh and only use the skin.

124 THE HUEY DIET

Smoked Salmon ‘Pizza’

FOR 1

Just between you and me, I do sometimes miss the odd bit of junk food. So, when such cravings threaten to overwhelm me, I either go to my local souvlaki bar and have a souvo without the meat (lettuce, tomato, onion, lemon and tzatziki) or whip up this delicious pizza which, to be honest, is a far better idea.

1 tbsp olive oil 1 large onion, finely sliced

Preheat oven to 210°C. Heat oil in a pan and gently cook onion until lightly golden.

8 capers, drained /2 tbsp fresh thyme leaves balsamic vinegar freshly ground salt & pepper

Add capers, thyme, a splash of balsamic and seasoning.

1 round flat bread (see page 322)

Put onion mix on flat bread leaving a 1/2 cm edge right round. Then place pizza on a baking sheet, put in oven and cook for 8–10 mins.

4–5 slices Australian smoked salmon

Lay these on top of onion and put back in oven for 30 secs or so until salmon is just warmed.

low-fat sour cream wild rocket

Beat sour cream with a fork and flick over the top. Then put a small mound of wild rocket in the centre.

1


“ If you want to look young and thin, hang around old fat people.” Jim Eason

Mussel & Tomato Stew

FOR 1

1 tbsp canola oil /2 onion, finely chopped 1 /2 garlic clove, crushed

Heat oil in a pot and gently fry onion and garlic until soft.

3–4 large ripe tomatoes, cored & diced 3 fresh basil leaves, sliced freshly ground salt & pepper

Add and cook until thick.

12–15 fresh mussels, well scrubbed & debearded a good splash of white wine 1 parsley sprig 1 bay leaf

Throw in a wok, cover and then remove to a deep bowl as they open, discarding any that don’t open after a reasonable amount of time.

1

Add mussel cooking liquid to tomato stew. Mix well and pour over mussels. 1 basil sprig

Garnish with basil.

To debeard a mussel, you grasp the stringlike substance that grows out of the side of the shell and pull it towards the hinge end until it comes away.


Stuffed Snapper in a Claypot

FOR 1

I have a variety of claypots in different sizes and I use them often. Because almost anything will be more succulent and juicy when cooked in this way and, more importantly, little or no fat is needed in this method of cooking.

1 x 180 g snapper fillet, boned but skin on

Preheat oven to 200°C. Slice in 2 equal parts on the diagonal.

1 tbsp canola oil 1 /2 celery stalk, diced 2 baby carrots, sliced 1 /2 small onion, sliced 1 /4 red capsicum, cored, seeded & sliced 3 canned, peeled tomatoes, drained & chopped 1 chilli, finely sliced

Heat oil in a pan and gently sauté vegies.

1 tbsp sultanas 2 tbsp chopped coriander 2 tbsp chopped parsley a good pinch each of cumin, turmeric & ground coriander freshly ground salt & pepper a splash of Tabasco

Add and mix in well.

vegetable or fish stock, bought or homemade (see pages 332 & 335)

Lay a small amount of vegies in bottom of a claypot. Top with one fillet, skin side down. Then add more vegies, the other fillet, skin side up, and the rest of the vegies scattered over the top. Sprinkle over a little stock, cover and put in oven. Cook until fish is opaque in centre.

128 THE HUEY DIET

Low-Fat Fish & Chips with Tartare Sauce 1 medium-large potato, skin on but well scrubbed table salt

FOR 1

Boil in lightly salted water until well cooked. Then drain, cool and cut into wedges. Preheat oven to 220°C.

2 tbsp low-fat mayonnaise 1 tbsp low-fat yoghurt 4 capers, chopped 1 /2 small gherkin, finely chopped 1 tspn onion, finely chopped 1 tspn chopped parsley a little Dijon mustard

Mix together and set aside to develop flavours.

canola oil spray 1 x 180 g snapper fillet (or any other firm white fish) lemon juice, to taste freshly ground salt & pepper

Put fish on a lightly oiled baking tray along with potato wedges. Season and squeeze a little lemon juice over fish, spray wedges with a little oil and season. (Keep fish and fries well separated.) Cook for 8–10 mins until fish is cooked and fries are crispy (removing fish and keeping warm if cooked before fries).

1 wedge of lemon

Serve with tartare sauce and lemon.

For crispy, crunchy chips the potatoes must be cooked to the stage where they are almost falling apart. THE MAIN MEAL – SEAFOOD 129

Steamed Snapper with Wonga Bok, Ginger & Coriander

FOR 1

1

/4 cup chicken or fish stock, bought or homemade (see pages 334 & 335) 1 tspn Asian fish sauce 1 tspn oyster sauce 1 /4 tspn sambal oelek

Put in a pot and bring to the boil, whisking well.

1 heaped cup wonga bok (Chinese white cabbage), sliced

Place in a bowl that will fit into a steamer basket.

1 x 180 g snapper fillet /2 tspn ginger freshly grated

Put fish on cabbage and smear with ginger. Then pour liquid over the top and put in steamer basket.

6–8 coriander sprigs

Half fill wok with water and bring to the boil. Place steamer on top, cover and cook for about 7 mins until fish is ready. Throw in coriander and leave for 30 secs.

1

Serve in a bowl with all the juices poured over the top.

Just for a bit of useless information, snapper was named by Captain Cook and, for some strange reason, the youngest are called cockney breams.

130 THE HUEY DIET

“ I have gained and lost the same ten pounds so many times over and over again, my cellulite must have déjà vu.” Jane Wagner

Spiced Couscous with Prawns, Peas & Mint

FOR 1

1 tbsp olive oil /2 medium onion, finely chopped 1 chilli, seeded & sliced

Heat oil in a pot and gently sauté onion and chilli until onion is golden.

1

/2 tspn turmeric /2 tspn cumin 1 /2 tspn ground coriander

Add, mix well and gently cook for a few seconds.

1 cup chicken stock, bought or homemade (see page 334)

Add and bring to the boil.

1 cup couscous 1 heaped tbsp raisins 2–3 tbsp frozen peas, thawed 1 tbsp diced red capsicum 1 tbsp sliced mint leaves

Place in a bowl, pour over hot stock, and leave for 5 mins, stirring every now and again.

water a splash of white wine 1 bay leaf 1 parsley sprig 1 star anise a few whole black peppercorns 4–6 green prawns, peeled & deveined

While preparing couscous, place wine and aromatics in a deep pan, together with enough water to fill the pan two-thirds. Bring to the boil, reduce to a simmer and gently poach prawns until firm to the touch and colour changes. (They must be covered with liquid.)

1

1

Mix prawns into couscous mixture, along with the smallest amount of prawn cooking liquid. Serve in a deep bowl.


Bourride (French Seafood Stew)

FOR 1

1 tbsp olive oil 2 large ripe tomatoes, cored & finely diced 1 /2 medium onion, chopped a pinch of red pepper flakes 1 /4 small red capsicum, cored, seeded & diced freshly ground salt & pepper 1 /2 cup white wine 1 /2 cup fish stock, bought or homemade (see page 335)

Heat oil in a wok and throw in vegies and seasonings. Turn heat down and gently cook until soft. Then add wine and stock and cook until reduced by one-third.

100 g of any firm fish in 1 or 2 pieces 2 green prawns, peeled & deveined

Add, cover and gently cook for 2–3 mins.

4 calamari rings 3 or 4 scallops, cleaned

Turn fish and prawns over. Scatter calamari and scallops on the top and cook for another minute or so, removing seafood to a deep bowl as it is cooked.

2 tbsp rouille (see page 69)

When all seafood is cooked, remove wok from heat and whisk in rouille.

freshly ground salt & pepper chopped parsley

Check seasoning, pour over seafood and sprinkle with parsley.

Remember recipes are never set in concrete, so change the seafood to suit yourself. 134 THE HUEY DIET

FOR 1

Tataki Tuna

CHEONG LIEW – The Globe Wine Bar & Restaurant, Perth & The Grange Restaurant, Adelaide

The excess dressing can obviously be kept until you whip up this dish again, but I also love it on any Asian style salad, which is the main reason I make more than is necessary.

1 x 120 g log-shaped piece of sashimi grade tuna 20 ml soy 25 ml mirin (Japanese rice wine)

Marinate tuna for 30 mins.

125 ml mirin 125 ml dark soy 250 ml olive oil 10 g Japanese dashi stock powder (diluted in water & mixed well) 25 ml balsamic vinegar

Whisk together and set aside.

crushed black pepper canola oil spray

Roll the marinated tuna in pepper. Then heat a lightly oiled wok and sear on all sides, keeping rare in centre. Cool and finely slice with a thin sharp knife.

baby rocket leaves, well washed diced celeriac finely chopped chilli

Scatter on a plate and arrange tuna on top. Sprinkle some dressing over the top.

wasabi paste

Serve on the side.


Barbecued Groper with an Italian Eggplant Relish 1 medium-large eggplant canola oil

FOR 1

Preheat BBQ or grill. Cut eggplant lengthways into reasonably thick slices. Brush grill or BBQ lightly with oil and cook on both sides until well marked. Cool a little and then cube.

1 tbsp canola oil 1 medium onion, chopped 1 medium celery stalk, diced 1 tspn dried oregano 1 tspn chilli flakes 2 garlic cloves, crushed 1 x 400 g can peeled tomatoes, drained & chopped 1 tbsp red wine vinegar freshly ground pepper

Heat oil in a pan, throw in everything, including eggplant, and gently cook until thick.

1

Turn down heat, add and cook for a few mins.

/4 cup chicken stock, bought or homemade (see page 334) 8 pitted green olives, sliced 12 capers, drained 1 x 180 g groper steak (or similar firm white fish) freshly ground salt & pepper 1 lemon

Season fish and squeeze over lemon juice. Rub BBQ or grill with an oiled cloth and cook fish, squeezing over more lemon as necessary. Serve on eggplant relish.

Excess relish keeps well in the fridge and can also be used as part of the trio of salads (see page 54). 136 THE HUEY DIET

Tuna Burger

FOR 1

BOB HART – Herald Sun, Melbourne

Bob won one of my Celebrity Cookoffs with this recipe – but he didn’t have a lot of competition as, if I remember correctly, the other contestants were Sir Lunchalot from 3AW (who whipped up Spaghetti Carbonara for one using 6 eggs and a bottle of cream) and a couple of football players who I don’t think managed to cook anything. 1

/4 medium onion, chopped 2 anchovy fillets 6 fresh coriander leaves

Place in a processor and pulse a few times to chop and loosely combine.

150 g sashimi grade tuna, cubed a pinch of cumin a few grinds of pepper

Add and whiz up until well combined. Shape into a not-too-thick burger pattie and chill for at least 1 hour.

1 burger bun, split in 2

Pan-fry the pattie for 2 mins each side (or more if you want it cooked through) and then lightly grill bun.

Thai sweet chilli sauce sliced red onion thinly sliced tomato a few coriander leaves low-fat mayonnaise (Bob suggests Best Foods lite)

Spread base of bun with chilli sauce. Top with pattie, then onion, tomato, coriander and mayo. Put lid on.


Steamed Whiting with a Lemon Dressing & Double-Peeled Broad Beans

FOR 1

A few years ago I had the brilliant idea of serving a dish such as this in one of my restaurants. It wasn’t the greatest success because, after about a week, the kitchen staff went on strike refusing to spend most of their day double-peeling broad beans for what had quickly become one of our most popular dishes. But, just before you quickly flick the page, for one or two it is, fortunately, not too much of a chore.

2 tbsp olive oil 4 capers, chopped 3 green olives, pitted & sliced lemon juice, to taste

Half fill a wok with water and bring to the boil. Top with a bamboo steamer.

1–2 whiting fillets (depending on size), skin & bones removed freshly ground salt a squeeze of lemon juice

Place on a plate that will fit into steamer, season and add lemon juice. Place in steamer basket, cover and cook.

6–8 broad beans double peeled (see below)

When fish is almost ready, double peel the beans. Place on a heated plate, top with fish and sprinkle the lot with dressing to taste.

Whisk together.

Double-peeled Broad Beans Pod the beans. Plunge the pods into boiling water and leave for a few seconds. Then drain and squeeze the tender insides from the coarse outer pods.

138 THE HUEY DIET

“ The right diet directs sexual energy into the parts that matter.” Barbara Cartland

Moules Marinières with Rouille

FOR 1

Mussels are the unsung heroes of the sea. Cheap and plentiful, there are few secrets to preparing them well. Just scrub them vigorously, remove the beard and always remove them from the heat the second the shells open.

15–18 mussels, scrubbed well & bearded (see page 127) a good splash of white wine 1 /2 tbsp chopped parsley 1 tbsp onion, finely chopped 1 /2 garlic clove, crushed

Throw the lot in a wok, cover and cook. Remove each mussel as it opens, placing in a deep soup bowl. Then pour all cooking liquid over the top.

rouille (see page 69) – optional

If you like, serve with rouille on the side.

And, by the way, try mussels on the barbie, adding a squeeze of fresh lemon as the shells open.

140 THE HUEY DIET

Soy Sauce Yellowtail with Rice & Steamed Greens

FOR 1

As the sauce in this classic Cantonese dish can sometimes be a bit concentrated, I have lightened it by adding some Japanese soy and mirin, both of which are available in Asian grocers and any of our larger supermarkets. 1

/2 spring (green) onion, finely chopped 1 tbsp Japanese soy 1 tbsp Chinese soy 1 tbsp mirin (Japanese rice wine) 1 tspn grated fresh ginger 1 /2 tbsp canola oil

Mix together.

1 x 180 g yellowtail fillet

Put in marinade and leave for 30 mins. Warm a non-stick pan, add fish and gently cook, turning once or twice and adding a little marinade as necessary.

1 head bok choy, well washed & leaves separated steamed or boiled rice

Blanch bok choy in boiling water for 30 secs. Then put a mound of rice on a plate and top with drained bok choy and then fish. Add rest of marinade to pan, heat and pour over the top.

spring (green) onion, sliced on diagonal

Garnish with spring onion.

142 THE HUEY DIET

Scallops with Black Beans, Basil & Tomato

FOR 1

KEN HOM – author & TV chef, USA

Ken cooked this many years ago on ‘Healthy, Wealthy & Wise’. Since then, I have often whipped it up at home because, not only is it dead easy, but it’s delicious to boot.

6–8 large fresh scallops in the shell

Cut away from shells with a sharp knife and remove black thread.

1

/2 tbsp Chinese black beans

Soak in cold water for 15 mins, drain and coarsely chop.

1 tbsp olive oil freshly ground salt & pepper

Heat a wok to very hot. Then add oil and a little seasoning. Throw in scallops and stir well, being careful not to scorch them. Cook for 1 min. Tip into a bowl and set aside.

1 tbsp olive oil 1 garlic clove, chopped 1 /2 tspn ginger, freshly grated 1–2 ripe tomatoes, peeled, seeded & diced (see page 210) 50 ml chicken stock, bought or homemade (see page 334) a splash of brandy

Wipe wok out and heat again. Add oil, garlic and ginger and stir well. Then add tomato, stock and brandy and cook for 1 min.

4 basil leaves, sliced

Return scallops, along with basil, and cook for 30 secs.

steamed Asian greens, e.g. Chinese broccoli, wonga bok (Chinese white cabbage), bok choy leaves, snowpeas

Serve on greens with juices over the top.


Braised Snapper with Orange, Soy & Coriander

FOR 1

canola oil 1 x 180 g snapper fillet

Heat and brush a non-stick pan with oil and then sear fish on both sides.

zest & juice of 1 orange a good splash of soy

Add and gently cook until fish is ready, adding a little more orange juice if necessary.

steamed or boiled rice 1 tbsp chopped coriander snowpea shoots

Mound rice on a plate and place fish on top. Add coriander to pan and reduce sauce to a syrup. Then pour over fish and garnish with snowpea shoots.

I cooked this for the cameras in Mildura which is, of course, famous for its oranges. (In fact, a local told me that Mildura is a great place to live as long as you’re an orange.) But, that aside, this is another very simple dish which is bright, fresh and zingy.

144 THE HUEY DIET

Blue Eye Steak with Roasted Lime

FOR 1

When limes are at their most expensive, lemons will work almost as well.

a few rosemary sprigs, finely chopped lemon juice, to taste 1 tbsp olive oil freshly ground salt


180 g blue eye steak, skin & bones removed

Rub well with above mix. Then place on a small baking tray and pour any juices over the top.

1 lime, cut in half

Put lime halves in tray, cut side down, place in oven and cook for 7 mins or so until fish is ready and limes are caramelised.

1

Place leaves on a plate, top with fish, pour juices and oil over the top and garnish with lime.

/2 small handful salad leaves 1 tbsp extra virgin olive oil

Mix together.


“ Eat, drink and be merry. For tomorrow we shall diet.” Anonymous

Barbecued Swordfish Kebabs with Dill Mayonnaise & Lemon Spinach

FOR 1

I have also varied this recipe by cutting the swordfish into thin, even slices and then making a stuffing by mincing any fish scraps along with some breadcrumbs, fresh herbs, seasonings and a little mayo. Put a small spoon of the stuffing on each swordfish slice, roll it up and fix the rolls crossways on two skewers. Then barbecue as above.

180 g swordfish steak, all bloodlines removed & cut into approx 11/2 cm cubes

Thread onto skewers.

2 tbsp low-fat yoghurt 1 tbsp olive oil a squeeze of lemon juice freshly ground salt & pepper

Mix and pour over swordfish. Leave for 20–30 mins.

3 tbsp low-fat mayonnaise 1 tbsp chopped dill a little Dijon mustard


1 handful baby spinach leaves, well washed 1 tbsp extra virgin olive oil 1 /2 lemon

While kebabs are cooking, put spinach in a colander and pour boiling water over top. Toss and drain well. Then season and dress with oil and lemon juice to taste. Mound spinach on a plate, top with kebabs and sprinkle with mayo.

Preheat BBQ or grill. Rub BBQ or grill with an oiled cloth and cook kebabs until crusty on the outside but pink inside, brushing with marinade as you do so.


Barbecued Baby Snapper with Chilli-Honey Glaze

FOR 1

juice of 1 lime 1 chilli, finely chopped 2 tbsp liquid honey 1 tbsp Japanese soy

Preheat BBQ or grill.

1 plate-sized baby snapper freshly ground salt & pepper lemon juice, to taste

Cut 3 slashes on each side of fish, almost to the bone. Then rub BBQ or grill with an oiled cloth. Season fish and cook, squeezing lemon juice over as you do so.

Mix together.

When almost ready, brush with honey mix and finish cooking. (Don’t turn fish over.) 1 small handful salad leaves 1 /2 lime

Place leaves on a plate. Put fish on top and serve with lime on the side.

As it is sometimes a little difficult to barbecue a whole fish (because it tends to stick on the grill), you can, if you like, wrap this up in oiled foil. But, in that case, brush with the honey mix at the very beginning.

148 THE HUEY DIET

Baby Trout in Foil with Ginger & Lime

FOR 1

table salt 3 baby carrots, peeled & sliced 1 /2 small leek, well washed & cut in rounds 1 corn cob, kernels removed 2 brussel sprouts, separated into leaves 4 green beans, topped & tailed


foil oil spray 1 baby trout freshly ground salt & pepper

Cut a square of foil large enough to easily enclose fish and lightly spray non-shiny side with oil. Place vegies down the centre, top with fish and season.

juice of 1–2 limes 1 tspn grated fresh ginger a splash of soy 3 tbsp vegetable or fish stock, bought or homemade (see pages 332 & 335)

Mix together, brush over fish, wrap tightly and place on a baking sheet. Bake for 10–12 mins until fish is cooked. (To check, make a small cut behind the head.)

Blanch for 2 mins in lightly salted, rapidly boiling water. Drain well.

Place vegies on a plate, top with fish and pour any juices over top.

This can also be cooked on the BBQ.

150 THE HUEY DIET

“ No diet will remove all the fat from your body, because the brain is entirely fat. Without a brain you may look good, but all you could do is run for public office.” Covert Bailey

Ocean Trout with a Fresh Herb, Mustard & Lemon Crust

FOR 1

2 tbsp chopped herbs (parsley, mint & basil) zest of 1/2 lemon freshly ground salt & pepper


canola oil 1 x 180 g ocean trout fillet 1 /2 lemon Dijon mustard

Place fish on a lightly oiled baking tray. Add a squeeze of lemon juice and a light brushing of mustard. Press herbs on fish to make a crust and then bake in oven for 7–8 mins, covering loosely if crust begins to brown too much.

8 green beans, topped & tailed table salt 1 tomato, peeled, seeded & diced (see page 210) extra virgin olive oil

While fish is cooking, blanch beans in lots of lightly salted, boiling water until crisp-tender. Drain well and toss with tomato.

Mix together.

Place bean mix on a plate, top with ocean trout and sprinkle with a little oil.

Ocean trout, which is also a great source of Omega 3, is not as freely available as salmon, but is farmed in a similar method in large pens in the ocean.

152 THE HUEY DIET

Festival Herbal Rice, Nonya Style

FOR 4

BEH KIM UN – Isthmus of Kra & Madam Fang, Melbourne

200 g blue eye or trevally fillet, skin & bones removed

Preheat grill. Grill until just cooked. Then mash.

3 cups cooked jasmine rice 2 tbsp lemongrass, finely sliced 2 tbsp mint leaves, finely sliced 2 tbsp kaffir lime leaves, finely sliced 2 tbsp ginger flowers, finely sliced (optional) 1 tbsp fresh turmeric, finely sliced 1 tbsp fresh galangal, finely sliced 1 /3 cup finely sliced red onion 3 tbsp Asian fish sauce 2 tbsp lemon juice 1 /2 cup roasted desiccated coconut

Add fish to the rice, followed by the rest of the ingredients.

This dish is best eaten the same day and should be served at room temperature, not chilled.


Roasted Tuna & Anchovy Salad

FOR 1

I have also made this dish with finely sliced raw tuna, which I arranged on a large plate and then mounded the salad in the centre, sprinkling it with the mayo. Actually, as I write this, I’m beginning to think that version was maybe even better.

1 x 160 g sashimi grade tuna steak, trimmed of all blood lines olive oil spray lemon juice, to taste freshly ground salt & pepper


6 green beans, topped & tailed

Blanch in boiling water for 2 mins and drain well.

6 cherry tomatoes, halved 1 /4 red onion, sliced 1 garlic clove, sliced 2 anchovy fillets 6 pitted olives, sliced anchovy oil from can, to taste

Toss with beans and place on baking tray away from tuna. Roast for about 6 mins, keeping tuna rareish.

8–10 baby rocket leaves, washed & dried

Then toss vegies and rocket together with any pan juices. Flake tuna and toss through.

anchovy mayonnaise (see page 47) chopped Italian parsley

Sprinkle with anchovy mayo and a little parsley.

Put tuna on a small, lightly oiled baking tray and sprinkle with lemon juice and seasoning.

I’ll leave it up to you whether the tuna is roasted or raw because, to be honest, both variations are damned good. 154 THE HUEY DIET

Steamed Prawns with Ginger, Spring Onion & Orange

FOR 1

4–6 green prawns, peeled & deveined

Put in a bowl that will fit in steamer basket.

juice & zest of 1/2 orange 1 /2 garlic clove, crushed 1 tbsp soy 1 /2 tbsp mirin (Japanese rice wine) 1 star anise 1 spring (green) onion, chopped 1 /2 tspn grated fresh ginger

Mix and pour over prawns. Leave for 20 mins.

Fill wok half full with water and bring to the boil. Top with bamboo steamer and place bowl inside. Cover and steam until prawns are firm to the touch and change colour. 8–10 baby snowpeas, topped & tailed 6 baby rocket leaves 1 /2 orange, segmented

While prawns are steaming, blanch snowpeas in plenty of rapidly boiling water for 20 secs. Drain well and toss with rocket and orange.

steamed or boiled rice spring (green) onion, sliced

Mound rice on a plate, top with salad and then prawns. Pour juices over the top and sprinkle with spring onion.

Star anise, which has a pronounced aniseed flavour, is available in any Asian grocer and larger supermarket. 156 THE HUEY DIET

Salmon with Celery-Vanilla Stock LUKE MANGAN – Salt, Sydney

FOR 1 from BLD (Breakfast, Lunch, Dinner) published by Hardie Grant

Luke is a very talented young chef who is taking Sydney by storm with recipes which use basic, accessible ingredients – a pretty rare approach in a city which seems hooked on expensive items like truffles. (I particularly like his silken-smooth cauliflower soup, and his soft boiled quail eggs rolled in celery salt aren’t bad either.)

75 ml fish stock, bought or homemade (see page 335) 40 ml celery juice, freshly squeezed 1 vanilla bean, split vertically sea salt & freshly ground pepper

Heat stock, add celery juice and vanilla bean and simmer for a few mins. Season.

1 x 180 g salmon fillet, skin & bones removed

Half fill a wok with water and top with a steamer basket. Bring to the boil, put salmon on a plate and steam for 5–6 mins.

6–8 fresh asparagus tips 25 g fresh peas 2 tiny white onions, peeled

While salmon is cooking, blanch vegies in boiling salted water for a few mins until crisp-tender. Drain and put in a large flat soup bowl.

fresh chervil

Top with salmon, then hot stock and chervil.


Cantonese Blue Eye with Spring Onions

FOR 1

In various Australian regions (and in my last book), blue eye is deemed to be a cod. I am now told this is wrong because it is in fact deep sea trevalla. Which, to confuse things further, is not related to trevally which is itself related to the jack mackerel and yellowtail kingfish. Now aren’t you glad I shared that with you? 1

/2 tspn grated fresh ginger /2 garlic clove, crushed

Mix together.

1 tbsp mirin (Japanese rice wine) 1 tbsp sake 1 tbsp Japanese soy 1 /2 tspn sambal oelek

Whisk together.

1 tbsp cornflour 1 x 180 g blue eye steak, skin & bones removed canola oil

Put cornflour in a sieve and sprinkle lightly over fish. Then heat wok, brush with oil and sear fish on both sides. Smear ginger/garlic mix on top and pour sauce around. Cover and gently simmer for about 5–6 mins.

1–2 spring (green) onions, finely chopped

Press on top of fish and cook for another 30 secs or so.


Place fish on a bed of rice and pour juices over.

1

158 THE HUEY DIET

“ Food has replaced sex as the primary source of guilt in Western society.” Dale Atrens

MOROCCAN CHICKEN ROUGE PETTO DI POLLO SOTTO ACETO CON SALSINA DI POMODORI PICCANTE AL FREDDO BRAISED CHICKEN WITH OLIVES & PRESERVED LEMON STEAMED CHICKEN WITH SOY, ORANGE & STAR ANISE WEST INDIAN SPICE-RUBBED CHICKEN WITH BARBECUED CORN DUKKAH CHICKEN ASIAN CHICKEN SALAD CHICKEN & CAPSICUM KEBABS JAPANESE CHICKEN ‘SAUSAGE’ WITH SNOWPEAS MIDDLE EASTERN CHICKEN WITH TABBOULEH CANTONESE BRAISED CHICKEN WITH VEGIES GRILLED PITA BREAD STUFFED WITH SMOKED CHICKEN & CUCUMBER PICKLES MUSTARD & TARRAGON CHICKEN PAILLARD TANDOORI CHICKEN TORTILLA BAKED SPICED CHICKEN WITH LENTILS & ROASTED GARLIC LEMON CHICKEN WITH TOMATOES & OLIVES CHICKEN WRAP WITH MANGO CHUTNEY CHICKEN & RICE, SPANISH STYLE CHICKEN WITH LEMONGRASS BRAISED CHICKEN WITH A SELECTION OF MUSHROOMS CHICKEN CLAYPOT WITH GREEN OLIVES & PRESERVED LEMON WARM MIDDLE EASTERN CHICKEN SALAD ONE POT CHOOK

Chicken Steamed or poached chicken can also be pretty terrific. But there is no need to completely ignore braising, grilling, barbecuing or even pan-frying. As long as you are careful with the oil, both in the cooking and marinating processes, these methods are fine. So, instead of gallons of oil in that marinade, think citrus juice or stock, and when cooking get out that can of oil spray. And also, don’t forget – always rip off the skin.

Moroccan Chicken Rouge

FOR 1

2 boneless chicken thighs, skin removed

Bring a little water to the boil in a pot, add chicken and cook for 1 min until it changes colour, turning once. Drain.

1 tbsp canola oil 1 medium onion, chopped 1 celery stalk, diced 1 /2 small leek, well washed & sliced

Wipe out pot and heat oil. Then gently sauté vegies until soft.

1 tspn sweet paprika 1 /4 cinnamon stick 1 /2 tspn cumin seeds 1 /2 tspn sambal oelek freshly ground salt

Add and toss well.

1 cup chicken stock, bought or homemade (see page 334) 1 /2–1 sweet potato, cut into chunks

Add and mix well. Return chicken, bury in the liquid, tightly cover and cook, very gently, for 30–40 mins until chicken and potato is cooked. Remove to a bowl or plate.

1 tbsp chopped coriander lemon juice, to taste

Add to sauce, reduce if necessary and pour over the top.

In a lot of my recipes, you will notice that I suggest that you can use packet stocks. Don’t be snobby, give them a go. Because, unless the recipe is stock based (chicken soup, consommé or the like), you will never know. 162 THE HUEY DIET

Petto di Pollo Sotto Aceto con Salsina di Pomodoro Piccante al Freddo

FOR 2

SIMON HUMBLE – Scusa Mi, Melbourne

1 litre water 300 ml white wine vinegar 3 rosemary sprigs 3 sage sprigs 1 /2 bunch thyme 3 marjoram sprigs 1 tspn rock salt 1 garlic clove 2 chicken breasts, skinless & boneless

Put water and vinegar in a pot and bring to the boil. Add rest of ingredients and poach very, very slowly for 15–18 mins (liquid should just bubble). Then plunge chicken into iced water. When chicken and poaching liquid are cool, return drained chicken to the liquid and refrigerate overnight.

3 roma tomatoes, cored & deseeded 1 /4 small telegraph (continental) cucumber, peeled & seeded 1 /4 small capsicum 1 /4 small onion 1 garlic clove 1 /4 chilli 150 ml tomato juice freshly ground salt & pepper 2 tspn extra virgin olive oil 1 tspn white wine vinegar

Blend to a medium density (not too fine).

8 asparagus spears, lightly peeled table salt

Blanch asparagus in plenty of salted boiling water until crisp-tender and then plunge into iced water. Put a good spoonful of the sauce into a large flat soup bowl and slice chicken and put on top, along with asparagus spears and a little freshly ground pepper.

THE MAIN MEAL – CHICKEN 163

Braised Chicken with Olives & Preserved Lemon

FOR 1

1 tbsp olive oil 1 /2 onion, chopped 1 garlic clove, crushed


1 piece preserved lemon, flesh discarded & skin sliced (see page 35) 1 /2 tspn cinnamon 1 /2 tspn turmeric 1 /4 tspn ground ginger 6 pitted black olives, sliced 1 tbsp each of chopped parsley, coriander & mint

Add, stir in well and place in ovenproof dish.

2 boneless chicken thighs, skin removed freshly ground salt & pepper 1 /2 cup chicken stock, bought or homemade (see page 334)

Place chicken on top, season well and pour stock over. Cook for 30–40 mins.

couscous (see page 276) /2 tbsp harissa (see page 276) chopped coriander

Mix harissa into couscous and reheat in microwave (or in oven), mound on a plate and top with chicken. Pour cooking juices over and sprinkle with coriander.

1

Heat oil in a pan and gently sauté onion and garlic until soft.

I have often added other vegies, such as diced celery and capsicum, kernels of corn and sliced baby carrots. Just throw them in after the onion and garlic has been sautéed and toss them around for a minute or so. 164 THE HUEY DIET

“ How easy for those who do not bulge to not over-indulge.” Ogden Nash

Steamed Chicken with Soy, Orange & Star Anise 1

FOR 1

/2 cm piece ginger, peeled & grated /2 tsp sambal oelek 1 tbsp Japanese soy 1 /2 tbsp mirin (Japanese rice wine) 1/2 tbsp sake juice of 1/2 orange fine zest of 1/2 orange 2 star anise a pinch of sugar

Combine well.

1 chicken breast fillet, skin removed

Place in marinade, mix well and leave for at least 30 mins.

1

Fill a wok to half with water and bring to the boil. Place bamboo steamer on top. Then put chicken and some of the marinade in a bowl that will fit in steamer, cover and cook for 10–12 mins. 1 baby bok choy, separated into leaves & washed well snowpea shoots

When almost ready, throw in bok choy leaves and cook until just tender. Then place on a plate, slice chicken into 3 or 4 thick pieces crossways and put on top, along with any juices and a garnish of snowpea shoots.


Serve with rice.

This recipe demonstrates that all food, even when poached or steamed, can have real flavour and still be low in calories. 166 THE HUEY DIET

West Indian Spice-Rubbed Chicken with Barbecued Corn

FOR 1

11/2 tspn curry powder, bought or homemade (see page 84) 1 tspn ground cumin 11/2 tspn sweet paprika 1 tspn allspice 1 tspn powdered ginger 1 /2 tspn cayenne 1 /2 tspn salt



Put under folded-over kitchen wrap and gently batten out until of an even thickness. Then rub well with spice mix.

1 corn cob, husk & silk removed, boiled for 5 mins & then drained well canola oil spray freshly ground salt

Spray corn with a little oil, season and cook on BBQ or grill for 10 or so mins, frequently turning. Move to the side.

1–2 limes mint yoghurt (see page 177)

Throw chicken onto flat plate and cook, squeezing lime juice on as you do so.

Mix together well.

When cooked, place on a plate with corn, a wedge of lime and a side dish of mint yoghurt.

Leftover spice mix keeps well in a covered container in a dark spot – which means, my friends, DON’T STICK IT ON THE WINDOW SILL. 168 THE HUEY DIET

FOR 1

Dukkah Chicken PIP FORRESTER – Salopian Inn, McLaren Vale

In her notes, Pip mentions that this is a simple favourite which she often whips up at home. Dukkah is one of the specialities of the Salopian Inn. (They actually bottle and sell it.) And, although I don’t know their secret mix, it is a Middle Eastern spice mix which is normally made with ground almonds, sesame and coriander seeds, cumin and coriander. But, if you don’t feel like experimenting with your own blend, it is available in many delis and specialty food stores.

2 boneless chicken thighs, skin removed a good splash of olive oil 25 g dukkah freshly ground pepper

Put in a bowl and toss well. Marinate for 3 /4–1 hour.

Preheat BBQ, grill or pan. Cook on the slow part of the BBQ (grill or pan), turning frequently. salad of your choice olive oil balsamic vinegar

Serve with a simple salad.


Asian Chicken Salad 1 chicken Maryland, on the bone 1 star anise a few black peppercorns 1 lemon slice 1 rosemary sprig

FOR 1–2

Put in a pot just large enough to hold chicken, cover well with cold water, add aromatics and bring to the boil. Then skim any scum off the top and simmer, very gently, for 7 mins. Turn off heat, cover and leave for 15 mins. Then remove chicken and put into a bowl of iced water. When cool, drain well, remove skin and shred. Whisk well.

1/2

tspn sambal oelek 1 tbsp canola oil a splash of Asian fish sauce a splash of soy 1/2 garlic clove, crushed a squeeze of lime juice 1/2 tspn grated fresh ginger a pinch of raw sugar 3 baby carrots, peeled & sliced 1 tbsp roasted raw peanuts 1/2 celery stalk, sliced 2 tbsp bean shoots 1/4 red onion, sliced 3 button mushrooms, sliced whole leaves of iceberg lettuce Vietnamese mint

Toss along with chicken and dressing, to taste, and mound in a large flat soup/pasta bowl. Serve with any excess dressing on the side.

Cut lettuce into even rounds and place on a separate plate along with mint. To eat, wrap up salad and mint in lettuce leaves.

A chicken Maryland is not that old- fashioned dish which involved deep-fried chicken and banana, but is a cut which includes both leg and thigh. 170 THE HUEY DIET

Chicken & Capsicum Kebabs

FOR 1

I may have mentioned this in one of my other books but, when I first began in restaurants, the kebab was the perfect excuse for getting rid of all the smelly offcuts of meat. Thank God those days are long gone and a kebab is now regarded as something special, which involves good ingredients, a lively marinade and a quick grilling over hot coals.


Cut into about 11/2 cm cubes.

1 medium red capsicum, cored & seeded

Cut into similar shapes. Then thread onto 1 or 2 skewers, alternating chicken and capsicum.

1 tbsp olive oil a good squeeze of lemon juice 6 rosemary sprigs freshly ground pepper a splash of soy

Mix and pour over chicken. Leave in the fridge for about 1 hour, turning 2–3 times.Then either grill, barbecue or pan-fry, brushing with marinade as you do so.

steamed or boiled rice or couscous (see page 276) 1 lemon wedge

Serve with rice or couscous and lemon.


Japanese Chicken ‘Sausage’ with Snowpeas

FOR 1

1 skinless chicken breast 2 tbsp Japanese soy 2 tbsp mirin (Japanese rice wine) 2 tbsp sake

Flatten out chicken breast. Mix together soy, mirin and sake and pour most over top. Leave for 15–30 mins.

1

/4 small carrot, peeled /4 small celery stalk 1 /4 small red capsicum, cored & seeded 1 /4 small leek, well washed

Cut vegies into fine long strips (julienne).

canola oil

Heat a little oil in a wok and toss vegies until softened. Add a little soy mix, toss well and remove.

1

Lay chicken on bench and arrange julienned vegies crossways in the centre. Roll up and place on a square of kitchen wrap, rolling up and tying the ends as you would a bon bon. Repeat the process with a square of foil and then poach in simmering water until firm when squeezed. Remove and rest for 5 mins. 10–12 small snowpeas, topped & tailed

Bring water back to the boil, blanch snowpeas briefly and place on a plate. Then slice chicken and put on top.

This has crept in from my last book – but, once again, it fits the purpose so well I thought it deserved another 15 minutes of fame. 172 THE HUEY DIET

“ I never worry about diets. The only carrots that interest me are the numbers you get in a diamond.” Mae West

Middle Eastern Chicken with Tabbouleh

FOR 1

A viewer recently sent me an email in which she suggested that, instead of soaking the burghul in water, you just dice a couple of tomatoes and add them, including all the insides. The water from the tomato soaks into the burghul and softens it without, as she said, making it ‘the mushy mess that is normally served’ – I must try it. 1

/2 cup soft green herbs, e.g. coriander, mint, parsley 1 /4 cup chicken stock, bought or homemade (see page 334) a squeeze of lemon juice a splash of soy 1 tspn honey 1 chilli, sliced freshly ground salt & pepper

Whiz up.


Pour over 3/4 of marinade and mix well. Refrigerate for 2 hours or so.

55 g cracked wheat (burghul)

Cover with cold water and soak for 15 mins. Drain very well.

1 ripe tomato, deseeded & diced /2 spring (green) onion, finely chopped 3 cm piece of telegraph (continental) cucumber, diced 1 /4 red capsicum, cored, seeded & diced 1 /2 tbsp chopped parsley 1 /2 tbsp chopped mint 1 tbsp olive oil 1 tbsp lemon juice freshly ground salt & pepper

Add to wheat and mix in well. Check seasoning.

1

174 THE HUEY DIET

Preheat oven to 220°C. Put chicken in a small baking dish and cook for 7–8 mins, turning once. Then put tabbouleh on a plate, top with chicken and sprinkle reserved marinade over the top.

Cantonese Braised Chicken with Vegies

FOR 1

When I cook a simple Cantonese dish such as this, I invariably think of the awful ‘Chinese’ food of yesteryear. And, if you’re as old as I am, I’m sure you will remember going to the local Chinese with saucepan in hand, which they would then fill with culinary delights such as Sweet & Sour Pork, Chicken Chow Mein and Beef in Black Bean. All of which were, strangely, almost fluorescent in colour. Thankfully, our palates have matured and we now even understand that good Asian food doesn’t necessarily have 500 ingredients and a thick, gluggy sauce.

2 boneless chicken thighs, skin removed 5-spice powder

Sprinkle with powder, rub in and set aside.

canola oil 1 /2 garlic clove, crushed 1 /2 tspn grated fresh ginger

Brush wok with a little oil and heat. Then sauté garlic and ginger until lightly coloured.

4 baby carrots, peeled & sliced 1 celery stalk, sliced 2 spring (green) onions, cut into 3 cm lengths 1 corn cob, kernels removed

Add and toss well for 1 min.

1

/2 tbsp dry sherry 1 tbsp soy 1 /2 tspn sambal oelek 1 /2 cup chicken stock, bought or homemade (see page 334)

Add and mix well. Then top with chicken, cover and cook, very gently, for about 15 mins.


Serve in a bowl with spring onion on top.

176 THE HUEY DIET

Grilled Pita Bread Stuffed with Smoked Chicken & Cucumber Pickles

FOR 1

DON HEWITSON – Cork & Bottle Wine Bar, London

My brother Don has owned and operated London’s very successful Cork & Bottle Wine Bar for almost 30 years (along with a number of other establishments which seem to come and go with the seasons). He also fancies himself as a bit of a cook and still enjoys spending time in his home kitchen trying out dishes for the various menus. (I am completely the opposite. I will quite happily try dishes out at work, where I have assistants to look after all the chores. But, once I get home, the last thing I want to do is even boil an egg. Which, I suppose, is a bit like the electrician in whose home you will find wires hanging from the ceiling or the mechanic who always seems to have a car on blocks out the back.)

250 g unpeeled telegraph (continental) cucumber, thinly sliced 1 /2 small green chilli, finely sliced 1 /2 medium red onion, thinly sliced 1 /2 tspn salt 125 ml apple cider vinegar 1 /2–1 tspn mustard seeds

Combine cucumber, chilli and onion in a large bowl. Mix remaining ingredients and pour over the top. Refrigerate in a tightly sealed container overnight.

2 pita or flat breads, bought or homemade (see page 322) 8–10 thin slices smoked chicken (or turkey) mint yoghurt (see below)

Heat pita on an oiled flat grill or in a nonstick pan. Layer with smoked chicken and top with a mound of pickles and a dollop of yoghurt. Then roll up (or cut off one edge and stuff inside).

Mint Yoghurt Combine 3 tbsp low-fat yoghurt with 6 sliced mint leaves and a squeeze of fresh lemon juice.


Mustard & Tarragon Chicken Paillard

FOR 1

Just in case you don’t realise, a paillard is any cut of meat which has been battened out to an even thickness (which obviously makes it easier to cook).

1 chicken breast fillet, skin removed freshly ground salt & pepper olive oil spray

Carefully batten out chicken to an even thickness under doubled over kitchen wrap. Then spray a non-stick pan with a little oil, heat and seal on both sides.

1

/2 cup chicken stock, bought or homemade (see page 334) 1 good tspn Dijon mustard

Mix well and add to pan. Turn down heat and simmer, very gently, until cooked.

a few tarragon sprigs

Add and cook for another 30 secs or so.

1 zucchini, sliced

When chicken is almost cooked, blanch in a large pot of rapidly boiling water until crisp-tender. Drain well, place on a plate and top with chicken and sauce.

snowpea shoots

Garnish with shoots.

178 THE HUEY DIET

Tandoori Chicken Tortilla 2 tbsp low-fat yoghurt 1 /2 tbsp Indian tandoori paste a pinch of ground coriander a pinch of ground cumin a pinch of chilli flakes a squeeze of lemon juice

Whisk together.


Batten out a little and cut into 4 strips lengthways. Mix into marinade and refrigerate for at least 1 hour, turning 2–3 times.

FOR 1

Preheat overhead grill. 1

/2 lemon

Remove chicken from marinade, leaving most of the marinade behind. Place chicken on a grill tray and cook, turning once or twice and squeezing with lemon juice as necessary.

1–2 large flour tortillas 2 iceberg lettuce leaves, sliced 1 /4 red onion, sliced a few slices of tomato a few slices of telegraph (continental) cucumber

Heat tortilla on an unoiled grill or in a non-stick pan. Then place lettuce, onion, tomato, cucumber and chicken on top and roll up.

To make this into a truly multi-cultural dish, serve with some tzatziki (see page 218), if you like. THE MAIN MEAL – CHICKEN 179

“ If you wish for anything like happiness in the fifth act of life, eat and drink about one half what you could eat and drink.” Sydney Smith

Baked Spiced Chicken with Lentils & Roasted Garlic

FOR 1

LOUIS EGHAN – Hanover Square Winebar & Grill, London

While I don’t normally advocate it, this recipe includes the chicken skin – and do leave it on because it is one of the highlights of the dish. But if guilt overcomes you, just make sure that your light meal that day consists of little apart from some boiled vegies and rice.

1 tspn grated fresh ginger 1 /2 tspn ground cumin 1 /2 tspn ground coriander 1 /2 tspn turmeric juice of 1/2–1 lemon

Mix together the ginger and spices and then whisk in lemon juice.

2 chicken thighs, on the bone with skin

Smear the mixture all over chicken working it well under the skin. Refrigerate for a few hours or overnight. Preheat oven to 180°C.

6 garlic cloves, unpeeled

Place chicken in a small roasting tray and put garlic around it. Roast for about 20 mins until cooked (make a small cut along the bone to check). Then rest in a warm spot for 5 mins.

50 g lentils chicken stock, bought or homemade (see page 334) 1 /2 tbsp each of chopped parsley, coriander & chives freshly ground salt & pepper

While chicken is cooking, boil lentils in plenty of water until tender and then drain. While the chicken is resting, throw the lentils into the roasting tray along with the garlic and add a little chicken stock. Bubble, stirring and scraping with a wooden spoon. Add herbs, season and put in a bowl and top with chicken.


Lemon Chicken with Tomatoes & Olives

FOR 1

1 tbsp olive oil juice of 1 lemon zest of 1/2 lemon 1 garlic clove, crushed freshly ground salt a good pinch of cayenne

Preheat oven to 210°–220°C.


Toss well in marinade and set aside for 15–20 mins in the fridge.

1 large lemon, thinly sliced

Scatter in base of a small baking dish. Place chicken on top and pour all marinating juices over the top.

2 roma tomatoes, cored & cut into 8 6 pitted black olives, sliced a few rosemary sprigs 1 /2 garlic clove, crushed freshly ground salt & pepper 3 tbsp chicken stock, bought or homemade (see page 334) lemon juice, to taste

Mix together and scatter over the chicken. Evenly spread out and cook for 40–50 mins, squeezing with lemon juice every 15 mins or so.

Whisk together in a bowl.

This is an old favourite of mine which has even featured on the menu at various restaurants (with great success, I must add). THE MAIN MEAL – CHICKEN 183

Chicken Wrap with Mango Chutney

FOR 1

2 tbsp low-fat yoghurt a small squeeze of lemon juice 6 mint leaves, chopped


1 chicken breast fillet, skin removed canola oil spray a squeeze of lemon juice freshly ground salt & pepper

Cut lengthways into 4 strips. Then put on a plate and toss with oil, lemon and seasoning. Leave for 15 mins, turning once or twice.

1 fresh mango, cut into chunks 25 ml apple cider vinegar 25 g raw sugar 1 /2 tbsp honey 110 ml water a good pinch of powdered ginger a good pinch of ground cloves 1 /2 cinnamon stick 2 tbsp sultanas

While chicken is marinating, put in a pot and gently simmer for 15–20 mins until thick.

2 large flour tortillas

Grill, barbecue or pan-fry the chicken. When almost cooked, heat tortillas on an unoiled grill or in an unoiled non-stick pan. Place chicken in centre of tortillas along with a good dollop of mango chutney. Roll up and serve with mint yoghurt on the side.

184 THE HUEY DIET

“ Young misses what eats heavy mos’ generally never ketch husbands.” Mammy to Scarlet O’Hara in Gone with the Wind

Chicken & Rice, Spanish Style

FOR 1

When we filmed in Spain for ‘A Cook’s Journey’, one of the local chefs attempted to teach me the art of paella, Spain’s national dish. Eventually, after about 20 stuff-ups, I realised that he didn’t have the faintest idea what he was doing. (It turned out he was a waiter who supposedly spoke English – he didn’t.) But, all was not lost, because I noticed one of the cooks in the kitchen where we were filming whipping up this simple dish for the staff meal. He then happily recreated it for the cameras and, needless to say, his lack of English didn’t matter at all.

1 chicken breast fillet, skin removed 3 cups water a few rosemary sprigs 1 bay leaf a few whole peppercorns

Gently poach chicken in this mix for 10 mins. Then remove chicken and strain, reserving liquid.

canola oil /2 small onion, chopped 1 garlic clove, crushed 1 chilli, finely sliced 1 /2 celery stalk, diced 1 /4 red capsicum, cored, seeded & diced 1 corn cob, kernels removed

Heat a little oil in a largish pot and gently sauté vegies until reasonably soft.

1

/2 cup long grain rice freshly ground salt & pepper 1 1/2 cups reserved cooking liquid

Add, bring to the boil and then turn down heat to a low simmer. Shred chicken, add and cook until rice is cooked, adding more stock if necessary.

1

Add peas and mint and cook for 1 min or so. Then serve in a deep bowl.

1

/2 cup frozen peas, thawed 4 mint leaves, shredded

186 THE HUEY DIET

Chicken with Lemongrass

FOR 1

1 tbsp canola oil /2 medium red onion, chopped

Heat oil in a deep pan and gently sauté onion until soft.

1 tspn grated fresh ginger 1 chilli, finely sliced 1 /2 tspn ground coriander 1 /2 tspn turmeric 1 lemongrass stalk, finely sliced 3 /4 cup chicken stock, bought or homemade (see page 334) zest of 1/ 2 lime

Add, mix in well and bring to the boil.


Turn down heat to a gentle simmer, put chicken on top, cover and cook until chicken is ready.

Chinese soy sauce steamed or boiled rice

Remove chicken and add soy sauce to taste. Boil sauce to reduce, put rice on a plate, top with chicken and pour sauce over the top.

1

To prepare lemongrass, remove hard and damaged outer leaves and then give bulb end a good whack with the side of a heavy kitchen knife before finely slicing.


Braised Chicken with a Selection of Mushrooms FOR 1

The last time I threw this together, I arrived at the market only to find that the selection of mushrooms was, to say the least, pretty ordinary. So, I whipped up the dish using basically field mushrooms with a few dried shiitakes thrown in for good measure. I am pleased to say it was still delicious.

light olive oil spray 1 large chicken breast fillet, skin removed


2 baby carrots, peeled & sliced 1 /4 leek, well washed & sliced

Add a little more spray and toss vegies for 30 secs.

75 ml dry white wine freshly ground salt & pepper

Add and reduce a little. Then place vegies on a square of foil, top with chicken and tightly fold. Put on an oven tray and cook for 15–20 mins.

1 cup various mushrooms, cleaned & sliced where necessary 2 tbsp port 2 tbsp red wine vinegar

Throw in a pan and reduce liquid until almost cooked away.

1 cup chicken stock, bought or homemade (see page 334)

Add and reduce to a glaze.

chopped parsley

When chicken is ready, put vegies on a plate, top with chicken and then with mushroom sauce and a sprinkling of parsley.

Lightly spray a non-stick pan, heat a little and brown chicken on both sides. Remove.

You could try using some dried shiitakes, but always remember to pre-soak them. 188 THE HUEY DIET

Chicken Claypot with Green Olives & Preserved Lemon 1

FOR 1

/2 cup chicken stock, bought or homemade (see page 334) 2 tbsp chopped coriander 1 tbsp chopped parsley 1 garlic clove, crushed 1 tspn sambal oelek 1 /2 tspn ground cumin 1 /2 tspn paprika 1 /2 tspn grated fresh ginger a few strands of saffron freshly ground salt & pepper


2 skinless chicken thighs, on the bone

Put in claypot and pour above mixture over the top.

6 green olives 1 piece preserved lemon, skin only & sliced (see page 35) a squeeze of lemon juice

Add, mix in, cover and cook for 20–25 mins until chicken is tender.

couscous (see page 276) chopped coriander

Put a mound of couscous in a bowl, top with chicken, pour some sauce over the top and sprinkle with coriander.

Whisk together.

As I have mentioned before, preserved lemons are available in many specialist food stores. But, if you like, you can use thin slices of fresh lemon instead, but in that case forget the squeeze of lemon juice. 190 THE HUEY DIET

“ Great food is like great sex – the more you have, the more you want.” Gael Greene

Warm Middle Eastern Chicken Salad

FOR 1

1 tbsp chopped parsley 2 tbsp chopped coriander a good squeeze of lemon juice 1 tspn honey a splash of soy 1 tspn sambal oelek a good pinch each of turmeric, ground coriander & cumin 1 tbsp olive oil 3 tbsp chicken stock, bought or homemade (see page 334)

Whiz up in a processor or blender.


Marinate overnight in two-thirds of above mixture. Next day, heat oven to highest temperature. Put chicken on a baking tray and cook for 8–9 mins until firm to the touch.

2–3 chat potatoes, scrubbed & halved table salt 4–6 baby green beans, topped & tailed

Boil potatoes in plenty of salted, boiling water until tender, adding beans for the last minute or so. Drain well.

8 or so baby rocket stalks 4 cherry tomatoes, halved 1 /4 red capsicum, cored, seeded & finely sliced 4 slices telegraph (continental) cucumber, halved lengthways

While potatoes and chicken are cooking, toss in a bowl.

snowpea shoots

Slice chicken into decent-sized chunks and toss with potatoes, beans, salad and reserved marinade to taste. Then put in a bowl and garnish with shoots.

192 THE HUEY DIET

FOR 1

One Pot Chook 2 chicken thighs with bones, skin removed

Heat a little water in a medium pot, add chicken and cook for 1 min, turning, until sealed. Drain.

1

/2 large lemon

Cut into thin slices and remove pips.

1 cup chicken stock, bought or homemade (see page 334) a good squeeze of lemon juice 1 /2 tspn turmeric 1 tbsp raisins 1 garlic clove, finely sliced 2 chat potatoes, scrubbed & halved

Put in pot along with lemon slices and chicken. Cover and simmer, very gently, for about 25 mins.

3–4 broccoli flowerets

Add and cook for 1–2 mins until broccoli is tender. Remove chicken, broccoli and potatoes to a deep bowl. Reduce sauce to a syrup and pour over the top, adding a little more lemon juice if necessary.

What can I say? An old Hewitson stalwart which has been featured on every TV show, in every restaurant and, at home, about 3 million times.


FILLET OF BEEF ‘BOURGUIGNON’ PICADILLO (MEXICAN BEEF ‘STEW’) POACHED FILLET OF BEEF ON A STRING PEPPERED STEAK IN RED WINE MUSTARD-CRUSTED FILLET OF BEEF WITH MINTED GREEN PEA PURÉE MINUTE STEAK BRUSCHETTA JAPANESE BEEF ROLLS ROASTED BEEF CARPACCIO WITH MUSHROOMS À LA GRECQUE STEAK GRILLED OVER ROCK SALT (WITH A HERB RELISH) BEEF STROGANOFF CORNED BEEF WITH MUSTARD SAUCE CHINESE TOMATO BEEF LAMB WITH TOMATO & HERB SAUCE BRAISED OX TONGUE WITH MUSTARD & SOY SAUCE BARBECUED LAMB CUTLETS WITH LEMON & SWEET POTATOES ROAST RUMP OF LAMB WITH CHILLI & GARLIC ON CAULIFLOWER PURÉE BARBECUED LAMB STACK WITH TZATZIKI LAMB LOIN IN MISO WITH JERUSALEM ARTICHOKES 2-MINUTE STEAK WITH LEMONY CRUSHED POTATOES & ROASTED CAPSICUM LAMB, BARLEY & PUMPKIN ‘BIRYANI’ MOROCCAN MARINATED LAMB CUTLETS BROCHETTE OF LAMB WITH HONEY IRISH STEW WITH A MAJOR TWIST LOIN OF LAMB WITH TOMATO, ROSEMARY & DESIRÉE POTATOES SPICED MINUTE STEAK OF LAMB WITH CHICKPEA STEW ITALIAN MIXED GRILL NAVARIN OF LAMB LAMB FILLETS WITH LENTIL SALAD & A PARMESAN WAFER KANGAROO WITH ROASTED SWEET POTATO MASH & A MOROCCAN LEMON SAUCE GREEK LAMB SALAD WITH GARLIC YOGHURT STEAK NIÇOISE BISTECCA ALLA FIORENTINA SEARED KANGAROO FILLET ON A BED OF LEAVES WITH TONNATA MAYONNAISE RACK OF LAMB WITH SPICED YOGHURT & WARM BEETROOT SALAD THAI KANGAROO SALAD

Red Meat Man (or woman) cannot live on meat alone. But as part of that essential ‘balanced’ diet, red meat plays an important role. Just keep in mind that ‘lean and mean’ is the catchcry – so, trim it well and keep an eye on those side dishes (no French fries or buttery mash, sadly). And, to make life even harder, no more than a glass or two of red wine to accompany it.

Fillet of Beef ‘Bourguignon’

FOR 1

I am sure we have all read silly statements about the fact that red meat is bad for us. And, while an excess of almost anything is not good, keep in mind that magic phrase – THE BALANCED DIET. At the same time, remember that lean red meat is, in moderation, an important part of that balance because it is a major source of proteins and other nutrients such as iron, zinc and vitamin B12.

1 x 180 g piece of fillet steak, trimmed of all fat & sinew canola oil freshly ground salt & pepper

Heat a pan, brush with oil and sear steak on both sides. Then remove to a plate and season.

1 tbsp canola oil 4 baby or pickling onions 4 button mushrooms, quartered 1 /2 garlic clove, crushed

Heat pan, add oil and gently sauté vegies until lightly coloured.

1

/2 cup red wine

Add, turn heat up and reduce liquid by half.

1

/2 tbsp plain flour

Mix in well, turn down heat and cook for a few mins.

1 cup beef stock, bought or homemade (see page 331) 1 tspn tomato paste 2 thyme sprigs 1 bay leaf freshly ground salt & pepper

Add, mix in well and gently simmer until reasonably thick, adding more stock if necessary. Then return steak to pan and cook to desired degree.

chopped parsley

To serve, either leave steak whole or cut into thick slices and pour sauce over the top. Sprinkle with parsley.

196 THE HUEY DIET

Picadillo FOR 1

(Mexican Beef ‘Stew’) canola oil 180 g piece of rump steak, trimmed of all fat & sinew freshly ground salt & pepper

Heat a deep pan, brush with oil and sear steak on both sides. Then remove, put on a plate and season.

1

/2 onion, chopped 1–2 chillies, sliced 1 /4 red capsicum, cored, seeded & sliced

Brush the pan with a little more oil and sauté vegies until soft and brown around edges.

6 canned, peeled tomatoes, drained & chopped 1 tbsp lime juice 1 tbsp capers 1 /2 Granny Smith apple, peeled & chopped 1 corn cob, kernels removed 1 tbsp chopped parsley 1 /2 cup beef stock, bought or homemade (see page 331)

Add, turn heat down and simmer until thickish. Cube or slice steak, return along with any juices and cook to desired degree. Check seasoning and add more lime juice if necessary.

low-fat sour cream

Top with a dollop and serve with a simple salad.

Because stews normally rely on fairly fatty cuts of meat, I have come up with this variation which is halfway between a sauté and a stew. But, like a traditional stew, it can still be made the day before and reheated when needed. THE MAIN MEAL – RED MEAT 197

Poached Fillet of Beef on a String

FOR 1

2 litres beef stock, bought or homemade (see page 331) 1 /4 onion, cut in 2 1 garlic clove, crushed 1 /4 medium carrot, cut into chunks 1 /2 cup white wine 2 bay leaves 2 parsley sprigs

Bring stock to the boil, add rest of ingredients and simmer for 20 mins. Strain, put liquid in pot and bring back to the boil.

180 g piece beef fillet, trimmed of all fat & sinew kitchen string

Tie fillet up with kitchen string and then tie to a wooden spoon. Suspend into simmering stock with spoon resting on both lips of the pot. Adjust the length of the string to make sure it is suspended in the simmering liquid and cook to desired degree (approx. 12 mins for medium rare).

4 baby carrots, peeled but with green still attached 1 small zucchini, cut into thick slices 1 wedge small green cabbage

Remove beef, allow to rest in a warm spot and bring stock back to the boil. Add vegies and cook until crisp-tender. Remove and place in a large flat soup bowl. Slice beef, place on vegies and spoon stock over top.

1

Mix together and sprinkle over the top (or serve on the side). Or, if you like, serve just with mustard of any variety.

/2 tbsp horseradish cream 1 1/2 tbsp low-fat sour cream 1 /2 tbsp snipped fresh chives

The stock can be strained and when cold put, covered, in the fridge. It can then be reused or used as a base for a sauce or soup. 198 THE HUEY DIET

“ An optimist is a girl who mistakes a bulge for a curve.” Ring Lardner

Peppered Steak in Red Wine

FOR 1

This is a great all-rounder because you can either keep the steak rare, as I prefer it, or cook it well-done without drying it out. (And speaking of well-done, for those of you who order well-done steaks in restaurants, I recently saw Anthony Bourdain of Kitchen Confidential fame admitting that, until he had his own establishment, he would never cook well-done steaks. But now that it is his money, well-done steaks are the perfect way to get rid of the offcuts and rubbish.)

1 x 180 g porterhouse steak, trimmed of all fat & sinew freshly ground salt & pepper canola oil

Press plenty of pepper on both sides of steak. Then heat pan, brush with oil and sear steak on both sides. Remove to a plate and salt.

1

/2 lean bacon rasher, rind removed & sliced 1 /2 onion, chopped 1 garlic clove, crushed 3 button mushrooms, sliced

Add a little more oil to pan and gently sauté until soft. (A little brown around the edges is fine.)

1

Add, mix very well and simmer until reasonably thick. Then slice beef and return to the pan with any juices. Gently cook to desired degree.

/2 cup red wine /2 cup beef stock, bought or homemade (see page 331) 4 canned, peeled tomatoes, drained & chopped 1 tbsp chopped parsley freshly ground salt & pepper

1


THE MAIN MEAL – RED MEAT 201

Mustard-Crusted Fillet of Beef with Minted Green Pea Purée

FOR 1

1 x 180 g piece of beef fillet, trimmed of all fat & sinew freshly ground salt & pepper Dijon mustard

Preheat oven to highest temperature.

1 cup frozen peas, thawed a couple of mint sprigs freshly ground salt & pepper 1 tbsp low-fat yoghurt

While beef is resting, put peas in hot water with mint sprigs and, when boiling, drain well and whiz up in processor or blender with seasoning. Mix in yoghurt.

1 mint sprig

Make a circle on a plate with pea purée. Slice beef in two and place on top, pouring any juices over the top. Garnish with mint.

Place beef in a roasting tray, season well and smear generously with mustard. Put in oven and cook to desired degree (approx. 9–10 mins for medium rare). Remove and rest for 5 mins in a warm spot.

The perfect way to ensure a juicy piece of meat – the mustard creates a crust when it is put into a very hot oven. But, if you want the beef cooked more than medium-rare, turn the oven down to 200°C the second you put the beef in, otherwise the mustard crust will most probably burn. 202 THE HUEY DIET

Minute Steak Bruschetta

FOR 1

As I mentioned before, there are days when I have cravings for junk food. And this is what I cook when I crave a good old Aussie steak sanga. (Do you remember when the corner pub, instead of serving the poncy food they do today, served steak sandwiches which consisted of doorstops of fresh bread, lashings of fried onions and about half a cow – and I wonder why the Huey Diet is now necessary?)

1 x 120 g porterhouse steak, trimmed of all fat & sinew freshly ground salt & pepper

Preheat BBQ or ridged grill.

1 thickish slice country-style bread 1 /2 garlic clove

At same time, grill bread and then rub vigorously with cut side of garlic.

low-fat mayonnaise 6 baby rocket leaves tomato salsa (see page 270) snowpea shoots

Smear bread with mayo, top with rocket and then with steak. Sprinkle with salsa and snowpea shoots.

Brush grill with an oiled cloth and cook to desired degree, seasoning once sealed.


Japanese Beef Rolls

FOR 1

180 g centre cut fillet of beef, all fat & sinew removed

Slice in 4 crossways and, under kitchen wrap, batten out gently to about 1/4 cm thickness. Even up shape.

3–4 spring (green) onions, cleaned Japanese soy toothpicks

Cut onions into same lengths as the width of beef. Then brush interior of beef slices with soy. Put 2–3 pieces onion on one edge and roll up tightly. Brush more soy on outside, secure with toothpicks, cover and refrigerate for 1 hour.

1 tbsp canola oil 2 tbsp Japanese soy 1 tbsp mirin (Japanese rice wine) 1 tbsp sake a little sambal oelek

Heat a pan, brush with oil and sear beef on all sides. Remove to a plate. Then add the rest of the ingredients to pan and reduce.

10 baby snowpeas, topped & tailed table salt

Blanch for 30 secs in lightly salted, boiling water. Then drain well and place on a plate. Slice rolls, place on top and pour sauce over.

The mixture of soy, mirin and sake is a great all-round marinade which will tenderise almost anything. It also works well in stirfries, as it is lighter than straight soy and therefore not as salty.

204 THE HUEY DIET

Roasted Beef Carpaccio with Mushrooms à La Grecque

FOR 1

LAURENT ROSPARS – consultant chef, Melbourne

1 x 180 g piece of fillet beef, trimmed of all fat & sinew cracked black pepper canola oil


1 tbsp diced shallots a good splash of sherry vinegar 1 /4 cup beef stock, bought or homemade (see page 331)

Put shallots and vinegar into the pan and simmer, scraping bottom of pan with a wooden spoon until clean. Add stock and bubble. Cool and refrigerate overnight.

1 tbsp olive oil 2 tbsp finely chopped onion 8 button mushrooms, wiped clean & sliced 3 tbsp white wine a squeeze of lemon juice 1 /2 tspn crushed coriander seeds freshly ground salt & pepper a small bouquet garni

In another pan, heat oil and gently sauté onion until soft. Add rest of ingredients and simmer for 10 mins. Cool and refrigerate overnight.

walnut oil sherry vinegar

Next day, strain mushrooms and reduce their juice along with the beef juice, adding a little walnut oil and vinegar to taste.

Roll beef in pepper. Heat a little oil in a small pan (which can go into the oven) until almost smoking. Then quickly sear beef on all sides, put in oven and cook for 4 mins. Remove, cool and refrigerate overnight.

Place mushrooms on a plate. Then slice beef finely, place on top and drizzle with dressing.


Steak Grilled over Rock Salt FOR 1

(with a Herb Relish) 1 tbsp chopped parsley 1 tspn chopped tarragon 1 tspn chopped thyme 1 tspn chopped oregano 1 /2 garlic clove, crushed 1 anchovy fillet a few capers olive oil


2–3 tbsp low-fat mayonnaise

Gently mix in and set aside.

rock salt 1 x 180 g piece of fillet steak, trimmed of all fat & sinew

Spread a layer of salt over the bottom of a heavy frying pan that can go into the oven. Put in oven and cook until salt starts crackling. Then put steak on top and cook, turning once, to desired degree. Remove steak, brush off any salt and leave to rest for 3 mins.

salad leaves olive oil balsamic vinegar

Serve with a dollop of herb relish on top and a simple salad.

Whiz up in processor with just enough oil to make a paste.

In Chez Panisse Cooking, Alice Waters serves a similar sauce with warm poached lambs’ tongues – delicious.

206 THE HUEY DIET

“ Your body is the baggage you must carry through life. The more excess baggage, the shorter the trip.” Arnold Glasgow

Beef Stroganoff

FOR 1

When I first began in restaurants, stroganoff, in a similar vein to kebabs, was another perfect way to get rid of the smelly offcuts. Sadly, I think this dish still suffers from such a reputation. Which is a shame because, when cooked correctly (using decent fresh ingredients), stroganoff is actually pretty damned good.

1 x 140 g porterhouse steak, trimmed of all fat & sinew canola oil freshly ground salt & pepper

Heat a pan, brush with oil and sear steak on both sides. Remove to a plate and season.

1 tbsp canola oil /2 onion, sliced 3 button mushrooms, sliced

Add oil and vegies to pan and gently sauté until soft.

1

/2 cup chicken stock, bought or homemade (see page 334) 1 /2 tspn paprika a few dashes of Tabasco 1 /2 tspn Dijon mustard

Add and simmer, scraping bottom of pan with a wooden spoon.

freshly ground salt & pepper

When reasonably thick, slice beef and add along with juices. Check seasoning, then gently cook to desired degree.

1 tbsp low-fat sour cream 1 /2 tbsp chopped parsley

Turn off heat and mix in thoroughly.

80 g fettuccini, cooked al dente

Serve on a bed of fettuccini.

1

208 THE HUEY DIET

Corned Beef with Mustard Sauce

FOR 6

Even I can’t come up with a corned beef recipe for just one – so, you’ll just have to be prepared to eat it every day for a week (which to me, as a true lover of corned beef, is not such a bad idea) or persuade friends or family to partake.

1 kg piece corned silverside

Put in a large pot, cover with cold water and bring to a gentle boil. Drain.

1 medium-large carrot, cut into chunks 11/2 onions, cut into chunks 2 thick slices ginger 1 /2 tspn fennel seeds 2 tspn raw sugar 1 /2 tspn yellow mustard seeds 1 /2 tspn whole black peppercorns 6 cloves 2 garlic cloves, unpeeled a splash of white vinegar

Put in pot along with the beef. Cover generously with water and put a plate on the beef to keep it submerged. Simmer very gently for just over an hour until cooked. Set aside.

canola oil 1 medium-large onion, chopped 11/2 cups beef stock, bought or homemade (see page 331) 1 /2 cup fresh tomato purée (see page 284) 2 heaped tbsp Dijon mustard freshly ground pepper

While corned beef is cooking, heat a little oil in a pan and gently sauté onion until soft. Then add rest of ingredients and simmer until reasonably thick, adding a little strained corned beef stock now and then. When ready, check seasoning.

16–20 baby carrots, peeled /2 green cabbage, stalk removed & cut into wedges freshly ground salt

When meat is ready, cook vegies in a large pot of boiling salted water.

1

Then slice beef, place on a plate, top with sauce and serve with vegies.


Chinese Tomato Beef

FOR 1

2 tspn mirin (Japanese rice wine) 2 tspn Japanese soy 1 tspn baking powder

Combine.

1 x 160 g piece stewing steak, trimmed of all fat & sinew

Put in above marinade, mix well and leave for 20–30 mins.

canola oil

Brush a wok with a little oil, heat and sear beef on both sides. Remove and set aside on a plate.

3 tomatoes, peeled & cut into 8 1 tspn grated fresh ginger

Wipe out wok, brush with a little more oil and throw in tomatoes and ginger. Toss for 3–4 mins.

1

/4 cup water 1 tbsp oyster sauce a small pinch of sugar

Add, mix well and simmer for 2–3 mins. Then slice beef and add along with any juices. Cook to desired degree.

2 spring (green) onions, cut into 3 cm lengths

Toss in and mix well. Cook for 30 secs or so.


Serve with rice.

To peel tomatoes, cut out core, put in a large pot of boiling water and count to 10. Then remove and plunge into cold water. The skins will slip off easily.

210 THE HUEY DIET

Lamb with Tomato & Herb Sauce

FOR 1

1 boned rack of lamb, trimmed of all fat & sinew

Cut crossways into 1 cm thick pieces.

olive oil freshly ground salt & pepper

Brush non-stick pan with a little oil and sear lamb on all sides. Remove and season.

1

/4 onion, chopped 1 garlic clove, chopped

Add, along with a little more oil, and gently sauté until soft.

6 green beans, cut into 2 cm lengths 4 canned, peeled tomatoes, crushed 3 /4 cup chicken stock, bought or homemade (see page 334) 1 tbsp chopped mint 1 tbsp chopped parsley 2 tbsp low-fat yoghurt freshly ground salt chopped coriander

Add and simmer very gently for 15–20 mins. Then return lamb and cook, turning over a few times until lamb is cooked to desired degree. Turn off heat and whisk in yoghurt and coriander and season to taste.

1–2 flat bread, bought or homemade (see page 322)

Put lamb and beans in bowl, warm pita and serve on the side.

Another classic diet aid from my ‘only in America’ file – towels soaked in aloe vera, which were then tightly wrapped around the body and supposedly sweated off those extra pounds. 212 THE HUEY DIET

Braised Ox Tongue with Mustard & Soy Sauce FOR 4–6

LILAH KAN – Cookery Teacher & Author, New York

Introducing Chinese Casserole Cookery published by Workman Publishing

1 x 11/2 kg ox tongue

Rinse well under cold running water. Then place in a large pot, add water to cover by at least 2 cm and bring to the boil. Reduce heat and simmer for 1 hour. Drain, rinse and skin (removing any bones or sinew).

1

/4 cup Chinese soy /4 cup sherry 1 tspn sugar 2/3 cup chicken stock, bought or homemade (see page 334) 1 dried chilli, broken in half

Put in a large claypot (or casserole), add tongue and bring to the boil over a simmer mat. Then turn heat down and very gently simmer for 21/2–3 hours, turning the tongue occasionally. To check when tongue is ready, squeeze the tip between finger and thumb – it should be very tender. Remove meat, keep warm and reduce liquid to about 11/2 cups.

1 tbsp cornflour 1 tbsp cold water

Mix together and whisk into sauce. Simmer for 5 mins.

1

Add oil and mustard to sauce. Then slice tongue and place on rice with sauce poured over the top. Garnish with spring onion.

1

/2 tspn sesame oil 1 tbsp Dijon mustard steamed or boiled rice spring (green) onions, sliced


“ Many of us hope for the day when butter, cheese & cream will be discovered to be better for us than their pale and ascetic low-fat equivalents.” Francine Prose

Barbecued Lamb Cutlets with Lemon & Sweet Potatoes

FOR 1

The barbecued cutlets of my youth were certainly not the culinary delight that today’s lean and mean little numbers are. Firstly, they were rarely trimmed of much fat at all and, secondly, like most barbies in that era, flames played a very important role in the cooking process. But, isn’t it amazing what generous slugs of Mum’s homemade tomato sauce could disguise and my brothers and I normally polished off the lot. (Of course, greed may have also had a little to do with this.)

1–2 sweet potatoes, skin on & well scrubbed

Preheat BBQ or ridged grill. Cook in boiling water until crisp-tender when tested with a skewer. Drain, cool a little and cut into thick slices.

1 rack of lamb, French cut

Remove all fat and sinew, scrape bones and cut into cutlets. Set aside.

vegetable oil

Wipe BBQ or grill with an oiled cloth and cook sweet potatoes until golden on both sides. Set aside.

freshly ground salt & pepper 1 lemon

Wipe BBQ or grill again with oiled cloth, removing any sweet potato particles, and cook cutlets to desired degree, seasoning once sealed and squeezing over lemon juice at regular intervals.

chopped parsley 2 lemon wedges

Place sweet potatoes on a plate, top with cutlets and sprinkle with parsley. Serve with lemon.


Roast Rump of Lamb with Chilli & Garlic on Cauliflower Purée

FOR 1

1 rump or topside of lamb, trimmed of all fat & sinew 1 chilli, seeded & sliced lengthways 1 /2 garlic clove, sliced lengthways into slivers olive oil freshly ground salt & pepper

Preheat oven to its highest temperature.

1

At same time, cover cauliflower with milk, season and cook until tender. Then drain well and purée. Check seasoning. (This can be done in advance and reheated in microwave.)

/4 medium cauliflower, cut into 4 low-fat milk freshly ground salt & pepper

Make as many small cuts as you like in the top of the lamb and press in the pieces of chilli and slivers of garlic. Then rub with oil and season. Put on an oven tray and roast to desired degree (approx. 10 mins for medium-rare). Set aside in a warm spot to rest for 3 or so mins.

To serve, put purée in a ring in a large, flat soup bowl. Slice lamb, put on top and pour over any juices.

For 1 or 2, the new cuts of lamb, such as the rump or topside, are magic. Normally, fairly well trimmed and relatively inexpensive, they can be easily cooked in a very hot oven and, after resting, will invariably be tender and juicy. (But, please, don’t overcook.) 216 THE HUEY DIET

Barbecued Lamb Stack with Tzatziki

FOR 1

Setting aside any meat to rest enables it to relax allowing the juices to settle. The result – juicy, far more tender meat.

tzatziki (see below)

Make and set aside. Preheat BBQ or grill.

1 x 180 g piece of loin lamb, trimmed of all fat & sinew freshly ground salt & pepper

Rub grill with oiled cloth and cook meat to desired degree, turning once or twice and seasoning once sealed. Move to cooler part of grill once sealed. When ready, set aside in a warm spot to rest for 3 mins.

1

At the same time, brush vegies lightly with oil, season and cook on grill, turning frequently.

/2 red capsicum, cored, seeded & cut into 3 1 /2 zucchini, sliced on diagonal a few slices of eggplant olive oil freshly ground salt & pepper

To serve, slice lamb and stack between vegies, sprinkling with yoghurt as you do so.

Tzatziki

Tzatziki

3 tbsp low-fat yoghurt 6 mint leaves, chopped 1 /2 garlic clove, crushed a pinch of cayenne a squeeze of lemon juice

Combine and set aside.

218 THE HUEY DIET

Lamb Loin in Miso with Jerusalem Artichokes

FOR 1

PATRICK LANDELLE – consultant chef, Noosa, Qld

Patrick was, until late last year, the Chef-Patron of Soleil Restaurant in Noosa, which Lyndey Milan and I judged to be the region’s best in a local restaurant competition.

1 tspn dark miso freshly ground pepper 20 ml sherry

Mix together.

180 g piece of lamb loin, trimmed of all fat & sinew

Brush with above and leave for 30 mins.

100 g Jerusalem artichokes, cleaned table salt

Blanch in salted, boiling water until just tender. Drain, cool and slice.

200 ml beef stock, bought or homemade (see page 331) 20 ml sweet soy

While lamb is marinating, reduce until it coats the back of a spoon. Preheat BBQ or ridged grill and rub with an oiled cloth.

20 ml extra virgin olive oil

Cook lamb to desired degree. At same time, pan-fry the artichokes in oil until golden.


Place artichokes on a plate, top with lamb, drizzle with sauce and garnish with spring onion.


2-Minute Steak with Lemony Crushed Potatoes & Roasted Capsicum

FOR 1

A great and suitable substitute for creamy mash, crushed potatoes are very trendy at the moment. But don’t be put off by that – they are delicious and a great lo-cal alternative to the aforementioned creamy mash.

1 red capsicum, cut in half lengthways

Preheat oven to 220°C. Roast, skin side up, in hot oven until brown-black. Then cover with another tray or cloth and, when cool, peel off skin, discard interior and slice flesh. Set aside.

1 x 140 g porterhouse or fillet steak, trimmed of all fat & sinew

Batten out to an even thickness.

4 chat potatoes, well scrubbed lemon juice, to taste freshly ground salt & pepper 4 pitted black olives, roughly chopped 1 tbsp chopped parsley or basil, or a mixture of both

Boil potatoes in lightly salted water until tender. Then drain and crush with the prongs of a fork. Mix in lemon juice and seasonings, along with olives and herbs.

olive oil spray freshly ground salt & pepper 1 lemon

Lightly oil a pan or ridged grill and heat to almost smoking. Then quickly cook steak on both sides, seasoning and squeezing with lemon once sealed. Place crushed potato on a plate, top with steak and then with capsicum.

This dish is pictured on page vii. 220 THE HUEY DIET

Lamb, Barley & Pumpkin ‘Biryani’

FOR 1

1 cup pumpkin, peeled & cut into chunks canola oil spray freshly ground salt & pepper


50 g barley 1 /2 tbsp Indian curry paste 1 cup chicken stock, bought or homemade (see page 334)

Rinse barley under cold water, drain and put in a pot with curry paste and stock. Cook until tender and then add pumpkin.

1 x 5-cutlet boned rack of lamb, trimmed of all fat & sinew canola oil spray freshly ground salt & pepper

While barley is cooking, spray lamb with oil, rub with seasoning and either pan-fry or grill until crusty on the outside and pink within. Remove and set aside to rest for 2–3 mins. Then slice, cut in half lengthways and toss through pilaf along with any juices. Put in a bowl.

low-fat yoghurt

Top with a dollop of yoghurt.

Put pumpkin in a small baking tray, spray with oil and season. Cook until very soft.

Bedi, my great Indian mate, will most probably be incensed by this bastardised ‘Biryani’. But it does have the odd Indian influence (the curry paste) and, what the heck, it tastes good.


“ My advice, if you insist on slimming. Eat as much as you like – just don’t swallow.” Harry Secombe

Moroccan Marinated Lamb Cutlets

FOR 1

2 tbsp olive oil 3 tbsp chicken stock, bought or homemade (see page 334) 1 /2 cup soft herbs, e.g. coriander, mint, basil, parsley a splash of soy juice of 1/2 lemon 1 tspn sambal oelek 1 tspn Indian mango chutney freshly ground pepper a good pinch of turmeric a good pinch of cumin

Mix together.

1 x 5-cutlet rack of lamb, trimmed of all fat & sinew & cut into cutlets

Pour marinade over lamb and refrigerate overnight, turning once or twice. Preheat BBQ or grill. Rub BBQ or grill with an oiled cloth and cook cutlets to desired degree, brushing with marinade as you do so.

couscous (see page 276)

Serve with couscous or a simple salad.

This marinade is hardly what you would call ‘authentic’. But the mango chutney, soy and sambal add body and, if I may say so myself, work rather well. (Maybe this is not a dish to be served to the Moroccan mother-in-law.) THE MAIN MEAL – RED MEAT 223

Brochette of Lamb with Honey

FOR 1

1 tbsp olive oil 2 tbsp red wine 1 /2 garlic clove, crushed a pinch of ground cumin 2 tbsp liquid honey a few rosemary leaves

Whisk together.

1 x 180 g piece of lamb loin, trimmed of all fat & sinew 1 /2 onion 1 /2 capsicum, cored & seeded 3–4 button mushrooms

Cube lamb and then cut onion and capsicum into similar shapes. Thread, along with mushrooms, onto 1 large or 2–3 small skewers. Put in marinade and leave for 1–2 hours. Preheat BBQ or grill and brush with an oiled cloth. Cook skewers over a high heat until crusty on outside and pink within, brushing with marinade as you do so.

steamed or boiled rice lemon wedge

Serve with rice and lemon.

You can use other, cheaper cuts of lamb, as long as they are carefully trimmed of all fat and sinew.

224 THE HUEY DIET

“So far I’ve always kept my diet secret, but now I might as well tell everyone what it is. Lots of grapefruit throughout the day and plenty of virile young men throughout the night.” Angie Dickinson

Irish Stew with a Major Twist

FOR 1

Leftover stock can be strained and, when cold, put covered in the fridge. It can then be used as a base for a sauce or soup. 11/2 litres beef stock, bought or homemade (see page 331) 1 /2 litre chicken stock, bought or homemade (see page 334) 1 /4 onion, cut in 2 1 garlic clove, crushed 1 /4 medium carrot, cut into chunks 2 star anise 8 whole black peppercorns 6 juniper berries a few parsley sprigs

Bring stock to the boil, add rest of ingredients and simmer for 20 mins. Strain and put liquid back in a pot. Set aside.

1 large potato, scrubbed

Put on a rack in a hot oven and bake until tender.

1 rack of lamb, trimmed of all fat & sinew 6 baby carrots, peeled 1 parsnip, peeled & cut into rounds 1 /2 medium leek, well washed & cut into rounds freshly ground salt & pepper

When potato is ready, bring stock back to the boil. Add vegies and tie lamb to a wooden spoon with kitchen string and suspend into simmering stock, with spoon resting on both lips of the pot. Adjust the string to make sure the meat is suspended in the liquid. Cook lamb for 8–10 mins. Then remove and rest in a warm spot. Remove vegies and place in a large flat soup bowl. Slice lamb into cutlets and place on top.

chopped parsley

226 THE HUEY DIET

Then scoop out flesh of baked potato, put about 1 cup of stock into a bowl and whisk in potato until lightly thickened. Season to taste and spoon over lamb. Sprinkle with parsley.

Loin of Lamb with Tomato, Rosemary & Desirée Potatoes

FOR 1

VALERIO NUCCI – chef/restaurateur, Melbourne

Valerio was the founding chef of Melbourne’s famous Di Stasio Restaurant, an establishment which was just as famous for the antics of restaurateur Ronnie Di Stasio as it was for its good food. Sadly, either the restaurant or Di Stasio himself has mellowed and Ronnie no longer appears to abuse the customers and, at regular intervals, ask them to leave (which was great fun for the rest of the restaurant, but not so much if you were on the receiving end).

150 g shallots, peeled & finely sliced 200 g tomatoes, peeled, seeded & diced (see page 210) 200 g desirée potatoes, peeled & cut in half lengthways 1 /2 tbsp extra virgin olive oil 1 rosemary sprig 1 /2 glass of water


olive oil 180 g piece of lamb loin, trimmed of all fat & sinew freshly ground salt & pepper 1 /2 lemon

When potatoes are almost cooked, brush a non-stick pan with a little oil and seal lamb on all sides. Then place on potatoes, season and squeeze lemon juice over the top. Cook for 10–15 mins to desired degree.

Put in a baking dish and cook for about 45 mins until potatoes are almost tender and tomato has cooked down to a sauce. (Turn spuds regularly and add more water if necessary.)

Put sauce and potatoes on a plate, slice lamb (or leave whole) and place on the top. baby green beans, topped & tailed table salt

Blanch in salted, boiling water and serve alongside.


Spiced Minute Steak of Lamb with Chickpea Stew

FOR 1

1 tspn ground cumin 1 tspn freshly ground salt 1 /2 tspn ground cinnamon 1 /2 tspn nutmeg 1 /2 tspn paprika a good pinch of turmeric

Combine. (Any excess can be kept in a sealed container in a dark spot.)

1 x 160 g piece of lamb loin, trimmed of all fat & sinew

Place lamb on a board and cut almost in half parallel to the board. Then put under foldedover kitchen wrap and batten out a little. Rub well with as much or as little spice mix as you like and set aside.

1 tbsp canola oil 1 /2 lean bacon rasher, sliced 1 /2 onion, finely chopped

Heat oil in a pan and gently sauté until soft.

1 small can chickpeas, drained & well washed a few thyme sprigs freshly ground salt & pepper lemon juice, to taste

Add chickpeas, thyme and seasoning and gently cook, adding a little lemon juice as they cook.

olive oil spray

Cook lamb to desired degree on a lightly oiled ridged grill or in a pan. Mound chickpeas on a plate and top with lamb.

228 THE HUEY DIET

FOR 1

Italian Mixed Grill

Remember, don’t salt meat until it is sealed. Otherwise, the juices will be drawn out, encouraging those expensive pieces of meat to be dry and chewy.

1 tbsp olive oil a few rosemary sprigs juice of 1 lemon freshly ground pepper


1 x 100 g fillet steak, trimmed of all fat & sinew 2 thick lamb cutlets, trimmed of all fat & sinew freshly ground salt

Rub BBQ or grill with an oiled cloth. Cook meat to desired degree, starting off on the hottest part of the grill and moving to the cooler part as meat cooks. Brush with lemon mix and salt once sealed.

1 small but thick piece of calf’s or lamb’s liver, trimmed of all sinew & nodules 1–2 large flat field mushrooms

When lamb and beef are almost ready, add liver and mushrooms and cook, brushing with lemon mix. (Keep liver pink.)

1 large lemon wedge

Arrange meat and mushrooms on a plate and serve with lemon.

Whisk together.


Navarin of Lamb

FOR 1

canola oil 4 mid-loin lamb chops, almost all fat & tail removed freshly ground salt & pepper

Heat a little oil in a pan and sear meat on both sides. Remove to a plate and season.

1

/2 onion, chopped 1 garlic clove, chopped

Add to pan along with the smallest amount of extra oil, if necessary, and gently sauté until soft.

6 canned, peeled tomatoes, drained & chopped 1 cup chicken stock, bought or homemade (see page 334) 1 bay leaf 1 thyme sprig

Add, scrape bottom of pan with wooden spoon and simmer until reasonably thick. Check seasoning. Then return lamb and any juices to pan and gently simmer to desired degree.

1 medium carrot, peeled & cut into thick slices table salt 1 /2 cup frozen peas, thawed

Blanch carrots in lightly salted, boiling water until crisp-tender, adding peas at the last minute. Then drain and throw them in sauce. Serve in a deep bowl.

When I first went to France, in the late sixties, this was the type of dish that featured in almost every corner bistro. Unfortunately, stews and braises, which the French did so well, went out of fashion (or just plain took too long to cook) and, these days, the French bistros appear to serve little apart from steak frite. 230 THE HUEY DIET

Lamb Fillets with Lentil Salad & a Parmesan Wafer

FOR 1

TONY BIZZARI & CHRISTIE DANKS – Caffe Bizzari, Melbourne 1

/4 ripe mango 1 tspn lime juice 1 /2 garlic clove 1 tspn olive oil

Whiz up.

2 lamb fillets, trimmed of all fat & sinew freshly ground salt & pepper

Pour marinade over the lamb, season, cover and leave for at least 2 hours.

1

/4 cup low-fat organic yoghurt 1 tspn lime juice 1 /2 tspn Asian fish sauce 1 tspn chopped mint freshly ground salt & pepper

Combine, season and set aside.

Glad bake 3 large slices Italian parmesan good curry powder

Line oven tray with Glad bake. Place parmesan on tray and sprinkle with curry powder. Bake and, when cheese starts bubbling all over, remove and cool slightly. Mould into a cone shape and set aside.

1

/2 ripe tomato, peeled, seeded & diced (see page 210) 1 /8 red onion, finely chopped 3 tbsp cooked brown lentils balsamic vinegar freshly ground salt & pepper

Put in a bowl and mix with balsamic and seasonings to taste.

watercress

Place an egg ring on a plate and fill with lentil mix. Then remove ring and top with watercress. Top with a dollop of yoghurt and scatter the rest around the plate. Then slice the lamb and put on top, along with the parmesan cone.


Remove lamb from marinade and either quickly roast, pan-fry or barbecue, keeping pink in the centre.


Kangaroo with Roasted Sweet Potato Mash & a Moroccan Lemon Sauce

FOR 1

1 medium sweet potato freshly ground salt & pepper

Wash well and roast, whole, in the oven until tender when pierced with a skewer. Set aside and, when cool enough to handle, peel and mash with a fork and lightly season. (This can be prepared in advance and reheated.)

1 tbsp canola oil 1 /2 onion, chopped 1 garlic clove, crushed

Heat oil in a pan and gently cook until soft.

a good grinding of black pepper 1 /2 tspn cumin seeds 1 /2 tspn paprika 1 x 3 cm piece cinnamon stick

Add and toss well to release flavours.

11/2 cups chicken stock, bought or homemade (see page 334)

Add and reduce until thick.

3 tbsp chopped coriander juice of 1/2–1 lemon freshly ground salt

Add coriander and lemon and salt, to taste. (Should be quite tangy.)

canola oil 1 x 180 g piece of kangaroo fillet, trimmed of all fat & sinew

Sear on a lightly oiled ridged grill or pan until crusty on outside but still rareish inside. Set aside to rest on a plate for 3 mins. Put a mound of sweet potato mash on a plate. Slice kangaroo and mound on top and then spoon over a generous amount of the sauce.

This sauce is also great with a steak. 232 THE HUEY DIET

“ An aeroplane is a great place to diet.” Wolfgang Puck

Greek Lamb Salad with Garlic Yoghurt 1 x 180 g piece of lamb loin, trimmed of all fat & sinew

FOR 1

Preheat BBQ or grill. Cut lamb into 1 cm thick slices and thread onto 1 long skewer or 3 small ones.

1 lemon freshly ground salt & pepper

Cook lamb until crusty on the outside and pink inside, squeezing with lemon juice as you do so. Season once sealed.

4 slices telegraph (continental) cucumber, skin on & cut in half lengthways 6 cherry tomatoes, halved 10 flat parsley leaves, washed & dried 1 tbsp extra virgin olive oil

Toss together.

garlic yoghurt (tzatziki) (see page 218)

Place lamb skewer on a plate, scatter salad over the centre crossways and sprinkle with tzatziki.

If using wooden skewers, soak in cold water for an hour or so to stop them burning.


Steak Niçoise

FOR 1

1 tbsp olive oil 1 /2 onion, sliced 1 /4 red capsicum, cored, seeded & sliced 1 garlic clove, sliced

Heat oil in a pan and gently sauté until soft.

6 canned, peeled tomatoes, drained & chopped 4–6 pitted black olives, sliced 1 /2 cup beef stock, bought or homemade (see page 331)

Add, turn heat up and cook until thickish. Set aside and reheat when needed.

1 x 180 g porterhouse steak, trimmed of all fat & sinew canola oil spray freshly ground salt & pepper

Heat a ridged grill or pan. Spray lightly with oil and seal steak on both sides over a high heat. Then turn heat down, season and cook to desired degree. (To check make the smallest cut with the tip of a sharp knife.) Set aside on a plate for 3 mins to rest.

chopped parsley

Reheat tomato sauce, adding any steak sauces. Then put steak on a clean plate, top with sauce and sprinkle with parsley.

Only ever turn a steak once or twice when cooking – for God’s sake, don’t ever play with it. And, never, ever spear it with a fork, otherwise all the juices will run out.

236 THE HUEY DIET

Bistecca alla Fiorentina

FOR 1

This Italian classic is traditionally served rare with a very crusty exterior but, if you must, after sealing move to a slower part of the BBQ or grill and cook to desired degree.

1 x 180 g fillet, porterhouse or rump steak, trimmed of all fat & sinew 1 tbsp extra virgin olive oil 1 garlic clove, crushed freshly ground pepper

Mix together oil and garlic and smear over all sides of meat. Then cover and refrigerate overnight, turning 2–3 times.

Preheat BBQ or grill. freshly ground salt

Drain any excess oil from steak and BBQ or grill over high heat until very crusty on the outside but rare inside, seasoning with salt once sealed. Then rest in a warm spot for 3 mins.

lemon spinach (see page 147) 2 lemon wedges

Serve with spinach and lemon wedges.


Seared Kangaroo Fillet on a Bed of Leaves with Tonnata Mayonnaise

FOR 1

1 tbsp low-fat yoghurt 3 tbsp low-fat mayonnaise 1 /2 anchovy fillet a squeeze of lemon juice 1 /2 tbsp drained, canned tuna 3 capers a little Dijon mustard 1 /2 garlic clove, crushed

Whiz up and set aside.

canola oil 1 x 180 g piece of kangaroo fillet, trimmed of all fat & sinew freshly ground salt & pepper

On a lightly oiled ridged grill or pan, sear meat on all sides until crusty on the outside but still rarish inside. Remove to a plate to rest and season.

1 small handful various lettuces, washed & dried snowpea shoots

Neatly place on a plate. Slice roo on the diagonal and place in a circle. Pour any juices over the top, sprinkle with mayo and garnish with shoots.

Kangaroo is very low in fat so, if overcooked, it will be dry and tasteless. It is best served no more than medium-rare.

238 THE HUEY DIET

Rack of Lamb with Spiced Yoghurt & Warm Beetroot Salad

FOR 1

Beetroot is one of the most under-rated, almost forgotten vegetables. (Although, I have noticed that the American burger chains are beginning to add it to some of their burgers, presumably in an effort to convince us that they are True Blue Aussie.) But, I love the stuff and have even, when feeling particularly lazy, used canned for this recipe (don’t tell anyone I told you). Just for your edification, beetroot, while it contains a fair amount of natural sugar (it is a relative of the sugarbeet, a major source of sugar for much of the world), is also a good source of dietary fibre.

2 medium beetroot

Preheat oven to 190°C. Scrub well and wrap individually in foil. Then bake until tender, cool a little and peel. (This may need to be done under running water.)

olive oil spray freshly ground salt & pepper juice of 1/2 lemon

Cut beetroot into wedges, spray with oil, season and add lemon to taste. Set oven to its highest temperature.

1 x 5-cutlet rack of lamb, trimmed of all fat & sinew olive oil spray freshly ground salt & pepper

Spray with oil, season and cook in hot oven to desired degree. Remove and allow to rest for a few mins.

2 tbsp low-fat yoghurt a pinch of ground cumin a pinch of ground coriander 1 /2 tbsp chopped coriander

While lamb is cooking, mix together.

chopped coriander

Place beetroot in a large bowl. Slice rack into cutlets and arrange on top. Then sprinkle with yoghurt and coriander.


Thai Kangaroo Salad 1 garlic clove, chopped 1 chilli, seeded & chopped a good pinch of sea or rock salt a good pinch of raw sugar 1 tspn Asian fish sauce 1 tbsp fresh lime juice 3 tbsp chopped coriander

Whiz up and set aside.

2 snowpeas, topped & tailed & finely sliced 2 baby carrots, peeled & finely sliced 2 tbsp beanshoots, washed 2 tbsp diced telegraph (continental) cucumber, skin on 4 cherry tomatoes, halved holy basil or Vietnamese mint sprigs a small handful of rocket leaves

Toss in a bowl.

canola oil 1 x 180 g piece of kangaroo fillet, trimmed of all fat & sinew

FOR 1

Sear on a lightly oiled ridged grill or pan until crusty on the outside but still rareish inside. Put on a plate to rest for 3 mins. Then slice and toss with salad and dressing to taste.

alfalfa sprouts Mound salad in a bowl and sprinkle with a little more dressing and sprouts.

240 THE HUEY DIET

“ Never eat more than you can lift.” Miss Piggy

BAKED PORK FILLETS WITH A HONEY, MUSTARD & PEANUT SAUCE POT ROASTED PORK WITH YOUNG CARROTS ORANGE MUSTARD PORK CHOP CANTONESE BRAISED LOIN OF PORK PORK IN MUSTARD SOUR CREAM WITH FETTUCCINE SPICED PORK STEAK WITH APPLE SOY-MARINATED PORK CHOP WITH SNOWPEA SHOOTS POT ROASTED PORK WITH PARSNIPS & APPLE SAUCE PORK MEDALLIONS WITH ORANGE, GINGER & CORIANDER ON A BED OF HOKKIEN NOODLES STIRFRIED PORK FILLET WITH CAPSICUM, CHILLI & SPRING ONION PORK GOULASH

Pork The other white meat is, sadly, not the ideal diet food. Actually, I often dream about succulent, juicy roast legs with crispy, crunchy crackling (which, just for the dreams, is achieved by asking your butcher to finely score the skin before rubbing it generously with salt and oil). But back to the diet. The problem with pork is that it is naturally fatty and, if all the fat is trimmed off, it will unfortunately dry out quickly. So, when trimming well, keep in mind that the meat must be kept moist and those pans and ridged grills need to be put away for another day (that is, unless you are using pork fillets, which will still grill or sauté rather well as long as you don’t cook the bejabbers out of them).

243

Baked Pork Fillets with a Honey, Mustard & Peanut Sauce

FOR 1

DES BRITTEN – Wellington City Missioner, New Zealand

Des Britten, who these days is Wellington’s City Missioner, in the late sixties and seventies was chef/proprietor of New Zealand’s only decent restaurant, The Coachman. He continues to write on food and review restaurants for various publications.

2 tbsp natural crunchy peanut butter 2–21/2 tbsp boiling water 21/2 tbsp low-fat yoghurt 1–11/2 tspn liquid honey 1 tspn Dijon mustard a couple of drops of sweet chilli sauce 1 small pork fillet, trimmed of all fat & sinew freshly ground salt & pepper mixed dried herbs oil spray

Preheat oven to 190°C. Mix peanut butter and water together. Slowly add in other ingredients. Taste and adjust to your liking. Set aside.

Season and sprinkle with a light coating of herbs. Put on a lightly oiled baking sheet and cook to desired degree. (Des recommends slightly pink.) Then remove and rest on a plate for 5 mins.

steamed green vegies Slice meat thickly and serve on greens with the peanut sauce over the top.

244 THE HUEY DIET

Pot Roasted Pork with Young Carrots

FOR 1

I know this sounds a bit silly, but the meat from female pigs (sows) is more tender than that from males. So, if you have the kind of relationship with your butcher that enables you to make such requests, ask for chops from a sow. (I must admit, I tried this and the butcher just looked at me as if I was mad, which I most probably am.)

1 tbsp canola oil 1 garlic clove, finely sliced 1 tspn grated fresh ginger 1 /2 onion, chopped


1 cup chicken stock, bought or homemade (see page 334) 1 /2 tspn turmeric 1 /2 tspn ground cumin 1 /2 tspn ground coriander 1 bay leaf 1 small-medium young carrot, peeled & sliced on diagonal freshly ground salt & pepper

Add and simmer, scraping bottom of pan with a wooden spoon as you do so.

1 thick mid-loin pork chop, well trimmed

When liquid is reduced by half, add pork, baste well and toss 2–3 times. Cover tightly and put in oven for about 35 mins until tender.

freshly ground salt & pepper lemon juice, to taste

Remove chop, season and sprinkle with lemon juice to add a little bite. Reduce sauce, if necessary, and pour over top.

Heat oil in a pan, which can be put into the oven, and gently sauté vegies until soft.

THE MAIN MEAL – PORK 245

Orange Mustard Pork Chop

FOR 1

1 tbsp chopped soft herbs (parsley, basil, mint) 1 tbsp olive oil 1 /2 cup fresh orange juice 1 tbsp seeded mustard 1 /2 tbsp balsamic vinegar freshly ground salt & pepper

Whisk.


Put in marinade and leave in refrigerator for 3–4 hours, turning 2–3 times. Preheat oven to 200°–210°C. Then heat a little marinade in a non-stick pan and sear chop on both sides. Put in a baking dish and pour some marinade over top. Cover loosely with foil and bake for 15 or so mins. Then remove pork, put on a plate, add rest of marinade to pan and, over heat, reduce to a glaze.

table salt 10 baby snowpeas, topped & tailed 2 spring (green) onions, cleaned & cut into 3 cm lengths

246 THE HUEY DIET

Blanch in plenty of lightly salted, boiling water for 1 min. Drain well, put on a plate, top with pork and pour sauce over top.

Cantonese Braised Loin of Pork

FOR 4–6

This pork is also brilliant in soups or with noodles (or even just on a pile of rice with plenty of stock poured over the top). The stock, strained well, will keep for at least a week in the refrigerator and can be happily re-used either in a similar manner or in the aforementioned soups or noodle dishes. 11/2 cups chicken stock, bought or homemade (see page 334) 1 /2 cup Japanese soy 1 /2 cup mirin (Japanese rice wine) 1 /2 cup sake 1 tbsp hoisin sauce 2 star anise 1 /2 cinnamon stick 2 garlic cloves 2 pieces dried tangerine peel 4 slices fresh ginger, peeled 2 chillies, split

In a heavy-bottomed pot just large enough to hold the pork, bring to the simmer and cook very gently for 20 mins.

1 kg piece of centre-cut boneless pork loin, trimmed of all fat & sinew

Put in pot, making sure there is enough liquid to come halfway up the sides (add water if necessary). Gently simmer, covered, for 15 mins. Turn loin over and simmer for another 15 mins. Then turn heat off and leave for 2 hours, turning every now and then.

steamed Asian greens spring (green) onion, sliced

Blanch vegies in plenty of boiling water and place on a plate. Then slice pork and lay on top, along with a sprinkling of the stock and spring onion.

248 THE HUEY DIET

Pork in Mustard Sour Cream with Fettuccine

FOR 1

Don’t be scared off by old wives tales about Trichinosis and the dangers of eating pork any other way but very well done. Sure, I wouldn’t advocate eating it rare or medium rare, but even medium would mean that the temperature has been reached that will kill off any bugs. So, a little pink certainly won’t hurt – you’ll be surprised at the extra succulence.

canola oil /2 pork fillet, trimmed of all fat & sinew freshly ground salt & pepper

Cook on a lightly oiled ridged grill or pan until just pink in the centre. Season and set aside to rest on a plate.

1 tbsp canola oil 3 button mushrooms, sliced 1 /2 onion, chopped 2 baby carrots, peeled & sliced

At same time, heat oil in another pan and gently sauté vegies for 3–4 mins.

1 cup chicken stock, bought or homemade (see page 334) 1 /2 tbsp Dijon mustard 1 /2 tbsp chopped parsley a good pinch of paprika

Add, stir well and simmer until reduced to a thickish consistency.

1 tbsp low-fat sour cream chopped parsley paprika

Slice pork into medallions and toss in hot sauce along with sour cream and any juices.

80 g fettuccine, cooked al dente

Put pasta in a deep bowl, top with pork mix and sprinkle with parsley and a little paprika.

1


Spiced Pork Steak with Apple

FOR 1

I think it was a visit to Queensland in the mid-seventies which made me dislike the idea of meat and fruit mixes. Because, seemingly, a meal was not a meal unless it was piled with fruit of one sort or another. A combination which, in most cases, was an absolute disaster and put me off even considering fruit as a suitable partner for anything apart from my breakfast cereal or a bowl of ice-cream. Thankfully, I eventually overcame the trauma from my Queensland visit and can now report that, not only do I eat venison with sour cherries and duck with oranges, but I have once again realised that, without exception, pork with apples is a marriage made in heaven.

1 thick pork steak, well trimmed 3 tbsp chicken stock, bought or homemade (see page 334)


1 tbsp canola oil 1 medium onion, sliced 1 /4 cup dry apple cider freshly ground salt & pepper 1 thyme sprig

Heat oil in a pan and gently sauté onion for 2 mins. Then add cider and seasonings and reduce until liquid has almost evaporated. Spoon onto pork.

1 Granny Smith apple, cored, peeled & cut into thick wedges a little liquid honey lemon juice, to taste 1 /4 tspn ground cinnamon 1 /4 tspn ground allspice a good pinch of cayenne freshly ground salt & pepper

Place apple on top of pork, drizzle with honey and lemon juice and sprinkle with spices. Season well, cover and bake in oven for about 35 mins, adding a little water if it dries out.

1

Put meat on a plate and top with rocket, lightly dressed with oil and balsamic.

/2 handful baby rocket leaves olive oil spray balsamic vinegar

250 THE HUEY DIET

Place in a baking dish just large enough to hold it and pour over stock.

“ I’m Jewish, I don’t work out. If God wanted me to bend over he’d put diamonds on the floor.” Joan Rivers

Soy-Marinated Pork Chop with Snowpea Shoots

FOR 1

2 tbsp Japanese soy 2 tbsp mirin (Japanese rice wine) 2 tbsp sake 1 tspn honey 1 /2 tspn sambal oelek

Whisk together.


Add to marinade and leave for 20–30 mins. Preheat oven to 220°C. Remove meat from marinade and sear in a non-stick pan. Place in a small baking tray, spoon a little marinade over top and cook in oven for about 15 mins, adding a little marinade now and then and turning 2–3 times.

1

/2 packet snowpea shoots

When pork is cooked, remove and allow to rest. Add more marinade, if necessary, and over heat reduce to a glaze. When that is ready, blanch shoots in rapidly boiling water for 15 secs. Drain shoots well, put on a plate and top with pork and sauce.

252 THE HUEY DIET

Pot Roasted Pork with Parsnips & Apple Sauce

FOR 1

1 tbsp olive oil 1 thick pork chop, well trimmed 2 parsnips, peeled & cut into chunks freshly ground salt & pepper 3 tbsp chicken stock, bought or homemade (see page 334) 1 rosemary sprig


2 Granny Smith apples, peeled, cored & finely sliced 3 tbsp apple cider 3 /4 cup chicken stock, bought or homemade (see page 334) freshly ground salt & pepper a pinch of cinnamon

While pork is cooking, put in a pan or pot and gently cook down.

1 rosemary sprig

Put pork and parsnip on a plate, along with any juices. Add sauce and garnish with rosemary.

Heat oil in a pan and sear chop on both sides. Put in a small baking dish along with parsnip. Season and add chicken stock and rosemary. Cover and cook in oven for about 30 mins until pork and parsnip are cooked.


Pork Medallions with Orange, Ginger & Coriander on a Bed of Hokkien Noodles

FOR 1

zest & juice of 1/2 orange zest & juice of 1/2 lime 1 tspn grated fresh ginger 1 /2 garlic clove, crushed 1 tspn liquid honey a good splash of soy a good splash of balsamic vinegar a good splash of dry sherry

Combine.

1 x 160 g pork fillet, trimmed of all fat & sinew

Put in marinade and leave for 2–3 hours in the fridge, turning 3–4 times.

canola oil

Then heat a pan, brush with oil and sear pork on all sides. Remove and put on a plate.

1 tbsp chopped coriander

Add all marinade to pan and reduce to a thickish glaze. Slice pork and return along with any juices. Add coriander and simmer very gently until pork is cooked.

1

While pork is cooking, cover noodles with boiling water in a bowl.

/4 packet Hokkien noodles

When pork is ready, drain noodles, put in a bowl and top with pork and sauce.

254 THE HUEY DIET

Stirfried Pork Fillet with Capsicum, Chilli & Spring Onion

FOR 1

There are not many Asian stirfries included in the Huey Diet. This is due to the fact that, on many occasions, my light meal consists of little more than stirfried vegies and rice. And, although I love such dishes, twice in one day, even for me, is a bit much.

1 x 160 g pork fillet, trimmed of all fat & sinew

Cut into thinnish slices crossways.

1

/2 tbsp Chinese wine or dry sherry /2 tbsp light soy 1 tspn sesame oil 1 /2 tspn cornflour

Whisk together and toss through pork. Leave for 15–20 mins.

1 tbsp canola oil

In a wok, heat until almost smoking. Then add pork and toss until lightly browned. Remove with a slotted spoon and set aside on a plate.

1

/2 garlic clove, chopped 1 small chilli, finely sliced 1 /2 red capsicum, cored, seeded & sliced

Add to wok and toss briefly.

3 tbsp chicken stock, bought or homemade (see page 334) 1 tbsp light soy 1–2 spring (green) onions, cut into 2–3 cm lengths steamed or boiled rice

Add stock and soy and cook for 2 mins. Then add spring onion, along with pork and any juices, and toss well for another minute. Serve with rice.

1

256 THE HUEY DIET

FOR 1

Pork Goulash

I get the feeling that Hungarians are maybe a little sensitive about their goulash. After cooking this on TV, I had one particularly irate Hungarian woman berate me for the recipe’s lack of authenticity (even though I had made a point of the fact, on TV, that this was the Huey version and was not meant to be the real thing). She was also not the only person to take exception to the Huey Goulash. Because, in the next few weeks, I had many faxes, emails and letters from irate Hungarian viewers, all of them berating me for mucking around with a true classic. But, just to make me feel better, it was interesting to note that, of the many recipes that were sent to me to emphasise their points, each and every one was completely different.

canola oil spray 1 x 160 g pork fillet, trimmed of all fat & sinew freshly ground salt & pepper

Heat a medium pan, spray with oil and seal pork on all sides. Turn down heat and cook for 1 min. Then remove, put on a plate and season.

1 tbsp canola oil 1 /2 small onion, chopped 1 garlic clove, crushed

Add oil to pan, heat a little and gently sauté onion and garlic until softish.

1–2 tspn paprika a good pinch dried marjoram 1 /2 tspn white vinegar a good squeeze of lemon juice a little lemon zest 1 /2 tspn tomato paste

Add, mix well and cook until tomato paste changes colour.

1 cup beef stock, bought or homemade (see page 331) freshly ground salt & pepper

Add stock, taste for seasoning and simmer until thickish. Then slice pork and add along with any juices. Gently cook pork until just pink in centre.

low-fat sour cream 1 /2 tbsp chopped parsley

Turn off heat and whisk in a little sour cream and parsley. Serve with noodles and/or steamed green vegies, such as broccoli or beans.


AROUND THE WORLD WITH VEGIES There is no reason to eat badly just because you are a vegetarian (or, as I am, a great lover of vegetables) and also happen to be on a diet. But do remember that variety is an important factor in any vegetarian diet. So, what needs to be included is a wide range of grains and lentils, as well as fresh fruit and vegetables. You must also keep your diet interesting. So, no matter how much you like a bowl of pasta or a pile of stirfried or steamed vegies, not every day, please. Instead think stews, braises, curries and maybe even the odd vegie pie. And always keep in mind that blandness is the quickest way to get bored with any diet – so, plenty of wonderful, gutsy flavours.

PINTO BEAN CHILI

SPICED GREEN LENTIL STEW

LON HON STYLE BRAISED VEGIES IN A CLAYPOT INDIAN VEGETABLE PATTIES

CHICKPEA, VEGETABLE & TOMATO TAGINE TUNISIAN CHAKCHOUKA

INDIAN CHICKPEAS & RICE NACHOS ‘SANTA FE’

BARBECUED VEGIES WITH BABA GHANOUSH VEGETARIAN ‘COTTAGE’ PIE

JELLY OF SPICY TOMATO BROTH WITH CAULIFLOWER & BROCCOLI SALAD OF BARBECUED VEGIES, COUSCOUS & HARISSA YOGHURT PALAK CURRY

RATATOUILLE NIÇOISE WITH CHICKPEAS GREEK ENDIVE & RICOTTA PIE STUFFED CAPSICUM

CORN & ZUCCHINI CAKES WITH TOMATO & ZUCCHINI STEW MEDITERRANEAN BAKED VEGIES

THAI PUMPKIN & GREEN BEAN CURRY SATCHMO’S RED BEANS & RICE

SWEET POTATO & GREEN PEA CURRY AN ASIAN OMELETTE

VEGETABLE CHILI WITH CORN PIKELETS ASIAN VEGETABLE PANCAKES VEGETARIAN HOT POT

FOR 1

Pinto Bean Chili 125 g pinto (or red kidney) beans

Soak overnight in plenty of cold water.

1 bay leaf 1 vegetable stock cube 1 parsley sprig

Drain beans and put in a pot. Cover with water and add. Gently simmer for about 1 hour until tender.

1

/2 tbsp olive oil /2 medium onion, chopped 1 /2 red capsicum, cored, seeded & diced 1 /2 small carrot, diced 1 /2 celery stalk, diced 1–2 chillies, sliced 3 tbsp water

Heat oil in another pot and add all vegies. Stir around and add water. Then turn down heat and gently sauté until soft.

6 canned, peeled tomatoes, drained & chopped 1 tbsp chilli powder 1 /2 tspn ground cumin 1 /2 tspn dried thyme freshly ground salt & pepper

Add to vegies along with beans and some of the bean water. Cover and gently simmer for 40 mins, adding more bean or plain water if necessary.

2 tbsp chopped coriander low-fat sour cream

Mix in coriander. Serve in a deep bowl topped with a dollop of sour cream.

1

Before you get carried away about the mistake in the title, I should point out that chile is the name of the dish and chilli is the hot little number that goes into it – so there. VEGIES 261

Spiced Green Lentil Stew

FOR 1

Whilst I do remember those awful years when you were hardly a vegetarian unless you ate brown rice and lentils at every meal, pulses do play a very important role in a balanced vegetarian diet.

1 tbsp canola oil 3 baby carrots, peeled & sliced 1 celery stalk, diced 1 /2 medium onion, chopped 1 garlic clove, crushed

Heat oil in a pot and gently sauté for a few mins.

1 tspn ground cumin 1 tspn ground coriander 1 tspn sambal oelek 1 tspn Indian curry paste

Add and cook for 30 secs.

175 g green lentils

Add and stir well.

450 ml vegetable stock, bought or homemade (see page 332) 2 tbsp tomato purée (see page 284) 3 canned, peeled tomatoes, drained & chopped

Add and simmer, covered, for 40 mins adding more stock if necessary.

1 tbsp low-fat yoghurt 1 /2 tbsp chopped coriander a small squeeze of lemon juice

Combine.

Place stew in a deep bowl and top with a dollop of yoghurt.

Pulses are rich in protein and complex carbohydrate and are good sources of many vitamins and minerals. 262 THE HUEY DIET

Lon Hon Style Braised Vegies in a Claypot

FOR 3–4

GILBERT LAU – The Flower Drum Restaurant, Melbourne

You will need the help of your local Chinese grocer for this recipe.

100 g straw mushrooms, drained 100 g champignons, drained 20 g dried shiitake mushrooms, soaked for 1–2 hours, then stalks removed & caps cut into 2–3 slices 7 g wood ear fungus, soaked for 1–2 hours 12 g snow fungus, soaked for 1–2 hours, cut into smaller pieces 5 g black moss, soaked for 1–2 hours 100 g bamboo shoots, drained & cut into 5 cm x 8 mm slices 150 g tien tsin cabbage, cut into 41/2 cm sections

Drain and rinse all the soaked ingredients. (Note that the straw mushrooms, champignons and bamboo shoots are canned ingredients.)

400 ml chicken stock, bought or homemade (see page 334) 1 tspn sesame oil 1 tbsp peanut oil 1 tspn salt 11/2 tspn dark soy 11/2 tbsp oyster sauce

Put in a wok with above ingredients and simmer for 5 mins.

1/2 tspn cornflour mixed with 1 tbsp water

Stir into centre of wok.

80 g shimiji mushrooms 80 g silver sprouts 50 g small snowpeas

Add and toss for 30 secs. Lightly oil claypot, put in wok contents and bring to the boil. Serve in centre of the table.

VEGIES 263

Indian Vegetable Patties

FOR 1

When I went to India with ‘Healthy, Wealthy & Wise’, I took to heart the many warnings about what I should and should not eat. And, for the first week, I religiously brushed my teeth with bottled water and ate nothing but vegetables and salads (including these very tasty patties, which are a specialty of Cochin in the south). Of course, then I discovered that the vegetables and salad leaves were washed in the very water that I was attempting to avoid. So, I went back to eating everything that took my fancy and was the only one who didn’t get the notorious Indian funny tummy – maybe it was the bottled water, which I had stopped using to brush my teeth, that was the problem?

freshly ground salt /2 medium potato, chopped 1 /2 medium carrot, chopped 1 /2 medium onion, chopped

Boil in lightly salted water until tender. Drain well and return to the pot.

1 corn cob, kernels removed 1 /4 cup frozen peas, thawed

Add corn and peas and dry out over heat for 1–2 mins. Coarsely mash.

a good pinch of ground coriander a good pinch of garam masala 1 tbsp chopped fresh coriander 1 /2 chilli, very finely sliced a small squeeze of lemon juice freshly ground salt & pepper

Add and mix well. Leave to cool.

plain flour canola oil

Form mix into 3–4 patties, adding a little flour if sloppy. Then flour and seal on both sides in a lightly oiled pan (which can go into the oven). Cook in oven for 2 mins on each side.

4 cucumber slices 4 tomato slices mint yoghurt (see page 177)

Place one patty on a plate, top with a couple of slices of cucumber and tomato and a sprinkling of yoghurt. Then top with another patty and repeat process.

1

264 THE HUEY DIET


“ Once we sowed wild oats – now we cook them in the microwave.” Irena Chalmers

Chickpea, Vegetable & Tomato Tagine

FOR 1

Do you remember the Beverly Hills Diet? You began eating only fruit, in a particular order, for the first 10 days. Then you followed this up with certain foods, such as chickpeas, which you could only eat plain, but in any quantity you desired. Well, not only did I put on weight but, after two days of eating nothing but plain chickpeas, I burnt the diet book, and I vowed to never eat another chickpea ever again. (A vow which, fortunately, only lasted a year or two.)

1 tbsp canola oil /2 medium onion, chopped 1 /2 garlic clove, crushed 1 small chilli, sliced

Heat oil in a pot and gently sauté vegies until soft.

1 tspn chilli powder 1 tspn ground cumin 1 tspn allspice 1 tspn turmeric

Add and stir around for a minute or so.

2 cups vegetable stock, bought or homemade (see page 332) 6 canned, peeled tomatoes, drained & chopped a good squeeze of lemon juice 2 baby squash, quartered 6 baby beans, topped & tailed 3 baby carrots, peeled & sliced 1 /2 cup peeled, seeded & cubed pumpkin

Add, cover and gently cook until vegies are cooked.

1

/2 can chickpeas, drained & washed 1 tbsp chopped coriander 1 /2 tbsp chopped parsley freshly ground salt & pepper

Add along with seasoning to taste. Cook for a few mins and serve in a deep bowl.

harissa yoghurt (see page 276)

Sprinkle with yoghurt mix.

1

VEGIES 267

Tunisian Chakchouka

FOR 1

1 tbsp canola oil 1 medium onion, finely chopped 1 garlic clove, crushed 1 medium red capsicum, cored, seeded & diced 1 chilli, seeded & chopped

Heat oil in a medium pan and gently sauté vegies until softish.

8 canned, peeled tomatoes, drained & chopped 1 /4 cup vegetable stock, bought or homemade (see page 332) freshly ground salt & pepper

Add and gently cook until thickish.

1 tbsp chopped basil 2 large eggs

Mix in basil and make 2 wells in the centre with the back of a tablespoon. Break in eggs, cover and cook until eggs are set.

a variety of salad leaves olive oil spray a few drops of balsamic vinegar


268 THE HUEY DIET

FOR 1

Indian Chickpeas & Rice 1 tbsp canola oil /2 medium onion, chopped 1 /2 celery stalk, diced 1 /2 small carrot, diced 1 garlic clove, crushed 1 chilli, chopped

Heat oil in a pan and gently sauté vegies for a few mins.

1

/2 tspn turmeric /2 tspn ground coriander 1 /2 tspn garam masala freshly ground salt & pepper 1 tspn Indian curry paste

Add and toss for a few mins.

1 cup vegetable stock, bought or homemade (see page 332) 6 canned, peeled tomatoes, drained & chopped

Add and gently cook for 8–10 mins.

11/2 cups canned chickpeas, drained & washed 1 tbsp chopped coriander 1 /2 tbsp chopped mint

Add and cook for a couple of mins more.

steamed or boiled rice mint yoghurt (see page 177)

Put rice in a deep bowl, top with chickpea stew and serve mint yoghurt on the side.

1

1

I remember reading in a book once that ‘if no one sees you eat it, it has no calories’. Well, sadly, after trying this with the odd Mars Bar behind the garden shed, I am here to tell you that it does. VEGIES 269

Nachos ‘Santa Fe’

FOR 1

1 tbsp canola oil 1 /2 medium onion, sliced 1 garlic clove, crushed

Heat oil in a pot and gently sauté vegies until softish.

1

/2 tspn sambal oelek 6 canned, peeled tomatoes, drained & chopped freshly ground salt & pepper

Add and gently cook for 10–15 mins until thick.

1

/2 cup canned red kidney beans, drained & washed

Add and cook for another 5 mins.

nachos (corn chips) grated low-fat cheese

Put nachos in a microwave-safe bowl or plate. Layer generously with bean mix and cheese, finishing with cheese. Cook in microwave on high for 3–31/2 mins until cheese has melted.

low-fat sour cream tomato salsa chopped coriander

Put sour cream and salsa on top and sprinkle with coriander.

Tomato Salsa 2–3 ripe tomatoes, cored & diced 1 tbsp finely chopped red onion 1 /2 chilli, seeded & finely chopped 1 tbsp finely chopped spring (green) onion 1 /2 tbsp chopped coriander freshly ground salt & pepper lime juice (or lemon), to taste

Mix together and leave for at least 30 mins to develop flavours.

This is a little higher in fat than a lot of the Huey Diet recipes . So, not every day, please. 270 THE HUEY DIET

“ People are the only animals that eat themselves to death.” American Medical Association

Barbecued Vegies with Baba Ghanoush

FOR 1

GEOFF SLATTERY – author/restaurateur, Melbourne

1 x 350 g eggplant, stem attached

Prick all over with a fork and cook in microwave on high for 6–10 mins until tender to touch and skin has changed colour from deep purple-black to purple-greenbrown. Allow to cool and peel.

1 garlic clove, unpeeled

While cooling eggplant, cook garlic in microwave on high for 1 min. Allow to cool and squeeze flesh from skin.

1 scant tbsp of tahini juice of 1/ 2 lemon 1 /2 tspn salt 1 /2 chilli, finely chopped 1 /2 tspn ground cumin 2–3 tbsp extra virgin olive oil 2 tbsp chopped parsley freshly ground salt & pepper

Put eggplant and garlic in processor and whiz up with rest of ingredients.

olive oil a selection of sliced vegies, e.g. eggplant, zucchini, pumpkin, capsicum, mushrooms, asparagus, fennel, sweet potato

Cook vegies on a lightly oiled BBQ or ridged grill. Arrange neatly on a plate and put a generous amount of baba in the centre.

Leftover baba ghanoush keeps well in the refrigerator and is delicious served as a light meal with flat bread, bought or homemade (see page 322). 272 THE HUEY DIET

Vegetarian ‘Cottage’ Pie

FOR 2

A tasty, hearty dish, which even non-vegos will enjoy. It also, unlike most food, improves with age and can certainly be kept in the fridge for a few days.

1 cup cannelini beans

Soak overnight in cold water. Drain well. Next day, cook beans in boiling water for 30 mins. Then drain.

1 tbsp canola oil 1 /2 medium red capsicum, cored, seeded & diced 1 /2 medium onion, chopped 1 /2 celery stalk, chopped 1 /2 medium carrot, peeled & diced 1 garlic clove, crushed

Heat oil in a pot and sauté vegies until softish.

3 tbsp white wine 1 heaped tbsp tomato chutney 1 /2 cup tomato purée (see page 284) 11/2 cups vegetable stock, bought or homemade (see page 332) 1 bay leaf freshly ground salt & pepper

Add, mix well and throw in beans. Cook for 30–40 mins until beans are tender, stirring regularly and adding a little water if necessary. Then put in a deep-sided round casserole.

1

/4 cup low-fat yoghurt, drained in a fine sieve for 10 mins. 1 egg, lightly beaten 1 /4 cup low-fat milk a good pinch of paprika freshly ground salt & pepper

Mix together and ladle over vegies.

2 tbsp grated low-fat tasty cheese

Sprinkle over the top and bake for 10–15 mins until cheese is golden.

274 THE HUEY DIET


Jelly of Spicy Tomato Broth with Cauliflower & Broccoli

FOR 4–6

JACQUES REYMOND – Jacques Reymond Restaurant, Melbourne

1 litre water 11/2 kg ripe tomatoes, cored & quartered 1 /4 celery stalk, sliced 1 /2 leek, well washed, sliced 1 /2 onion, sliced 1 /2 head of garlic (cut a whole unpeeled head in half crossways) 1 3 /2 lemongrass stalks, crushed 2–3 chillies, deseeded 2–3 kaffir lime leaves 125 g ginger, peeled & sliced 1 tspn salt

Put in a large pot and gently simmer for 45 mins.

1

/4 bunch coriander /4 bunch basil a pinch of saffron threads

Take off heat, add herbs and infuse for 15 mins. Then strain through a fine sieve and add saffron.

gelatine leaves

Measure liquid and for every 500 ml add 2 gelatine leaves (soaked in cold water). Fill large martini glasses 3/4 full and refrigerate until just set.

1

/4 head of cauliflower /2 tbsp skim milk 1 /2 tspn lemon juice freshly ground salt & pepper

Steam cauliflower until tender, process and pass through a fine sieve. Put in a saucepan with milk and gently reduce until of a smooth texture. Season with lemon juice, salt and pepper. Cool in fridge and then carefully pour a thin layer onto the just-set jelly.

1

Steam until just tender. Refresh in iced water. Cool, drain well and cut into very small flowerets. Pat dry and sprinkle on top of cauliflower. Refrigerate until ready to serve.

1

1

/4 head of broccoli

VEGIES 275

Salad of Barbecued Vegies, Couscous & Harissa Yoghurt

FOR 1

1 small red capsicum, cored, seeded & cut into 3 or 4 1 /2 small green capsicum, cored, seeded & cut into 2 4 eggplant slices 4 thickish zucchini slices

Heat a ridged grill or BBQ.

1

/2 cup vegetable stock, bought or homemade (see page 332) 1 tspn olive oil a pinch of ground coriander a pinch of ground cumin 1 /2 tbsp raisins

At the same time, bring to the boil.

1

/2 cup couscous 1 tbsp chopped coriander

Pour boiling liquid over couscous and coriander and mix in well with a fork. Set aside until vegies are ready, mixing every now and again.

10 or so baby rocket leaves 2 tbsp low-fat yoghurt harissa, to taste, bought or homemade (see below)

Place couscous in a deep bowl. Top with rocket and then vegies. Mix yoghurt and harissa to taste and sprinkle over the top.

Brush grill or BBQ lightly with oil and cook vegies, turning frequently, until crisp tender.

Harissa 2 tbsp coriander seeds 1 tbsp cumin seeds

Toast in a hot, dry pan over a moderate heat for a few mins.

3 tbsp olive oil 4 small chillies, chopped 2 garlic cloves a pinch of salt

Process or blend with toasted seeds.

276 THE HUEY DIET

The harissa will keep for months in the refrigerator.

FOR 1

Palak Curry DAVINDER BEDI – Bedi’s Restaurant, Melbourne

A terrific, tasty, yet very simple dish to which, as Bedi suggests, you can also add cottage cheese and lentils if you like.

1–2 potatoes, peeled & cubed

Boil until just tender. Drain well and set aside.

1 large handful baby spinach leaves, well washed freshly ground salt

Blanch in boiling, salted water until just wilted. Then drain and refresh under cold water. Drain again.

1 tbsp vegetable oil 1 tspn grated fresh ginger 1 small onion, chopped 1 small ripe tomato, cored & chopped 1 /2 tspn ground cumin 1 /4 tspn turmeric

Heat oil and add. Then throw in potato and cook until hot, stirring occasionally.

1

/2 cup frozen peas, thawed

Add, along with spinach, and cook until heated through.


Serve with rice.

278 THE HUEY DIET

Ratatouille Niçoise with Chickpeas

FOR 1

1 tbsp olive oil /2 medium onion, sliced 1 garlic clove, crushed


1 Japanese eggplant, topped, tailed & sliced thickly on diagonal 1 medium zucchini, sliced 1 /2 small red capsicum, cored, seeded & sliced 1 /2 small green capsicum, cored, seeded & sliced

Add and briefly toss.

8–10 canned, peeled tomatoes, drained & chopped 1 tbsp chopped parsley freshly ground salt & pepper 1 /4 cup vegetable stock, bought or homemade (see page 332)

Add and gently cook for 15–20 mins until sauce is thickish.

1

Add and cook for a few more mins. Then serve hot or cold with a sprinkling of parsley.

1

/2 cup canned chickpeas, drained & washed chopped parsley

Be adventurous – the natives of Nice may be a little upset, but you can add other vegies, such as squash, beans, sugar peas – even cubes of lightly cooked sweet potato or pumpkin. VEGIES 279

“ I feel about aeroplanes the way I feel about diets – wonderful things for other people to go on.” Jean Kerr

Greek Endive & Ricotta Pie

FOR 4

JANIS MUNRO – hospitality teacher, Melbourne

1 bunch curly endive table salt

Preheat oven to 175°C. Wash thoroughly and cook in plenty of salted, boiling water for 5 mins. Then plunge in iced water. When cool, drain well, squeeze dry and chop.

2 large ripe tomatoes, peeled, seeded & chopped (see page 210) 250 g low-fat ricotta cheese 11/2 tbsp capers 2 eggs freshly ground salt & pepper

Add to endive and mix well.

canola oil 2 sheets bought puff pastry

Lightly oil a 4 cm deep x 20 cm wide omelette pan with a metal handle. Line with one pastry sheet, cut edges to fit and fill with endive mixture. Then top with other pastry sheet, cut off excess pastry and crimp edges. Bake for 35–45 mins. Serve at room temperature, cut into wedges.

If I remember correctly, Greeks serve this pie at Easter but, as I’m not a terribly religious person, I serve it all year round.

VEGIES 281

Stuffed Capsicum

FOR 1

Now this has absolutely nothing to do with stuffed capsicums, but when I was younger and having awful trouble losing weight (it may have had something to do with the fact that I was drinking 10 cans of softdrink a day to keep me going for those 15 hour kitchen shifts), I saw an advertisement for ear pieces that supposedly suppressed hunger. Sadly, I must admit, they didn’t work, but they didn’t look too bad and I continued to wear them, for a while, as a fashion accessory.

1 large capsicum, any colour

Preheat oven to 180°–190°C. Cut off a small lid and then, with a small sharp knife, remove core and seeds, being careful not to pierce the body of the capsicum. Put in a pot of boiling water and leave for 1 min. Then remove and drain upside down.

ratatouille niçoise (see page 279 – without the chickpeas) 2 tbsp grated low-fat tasty cheese

282 THE HUEY DIET

Cut a small slice off bottom of capsicum, so it can sit squarely on a baking dish. Fill with ratatouille and sprinkle with grated cheese. Bake for about 20 mins until ratatouille is hot and cheese is bubbling.

Corn & Zucchini Cakes with Tomato & Zucchini Stew

FOR 1–2

1 corn cob, kernels removed 1 medium zucchini, grated 50 g plain flour 1 large egg 1 /2 tbsp chopped parsley freshly ground salt & pepper

Throw in a bowl and mix well.

canola oil

Heat a non-stick pan, add a little oil and then add tablespoons of mixture. Cook until golden on both sides and drain on kitchen paper.

table salt 1 medium zucchini, sliced 1 corn cob, kernels removed tomato sauce, hot (see below) 1 tbsp chopped basil

At the same time, blanch vegies in a large pot of lightly salted, boiling water and then toss in the sauce along with the basil. (This can be done in advance and reheated.) Lay cakes around edge of a plate and mound zucchini stew in the centre.

Tomato Sauce/Purée in the Microwave MAKES 1 CUP

200 g ripe tomatoes, cored & chopped 40 g red onion, chopped 35 g red capsicum, cored, seeded & chopped 1 /2 tbsp soy 1 tbsp olive oil 1 /2 tspn sambal oelek 1 tbsp chopped fresh herbs freshly ground salt & pepper

284 THE HUEY DIET

Put in a microwave-safe bowl and cook, covered, on high until soft. Then strain in sieve to remove excess liquid. To make into a purée, blend or process.

Mediterranean Baked Vegies

FOR 2

TONY ASTLE – Antoines, Auckland, New Zealand

Tony and I began our kitchen life at the same establishment – me as what is now known as a ‘dish pig’, while Tony had the exalted position of first year apprentice. 1

/2 tbsp olive oil /2 large onion, finely sliced


1

Lightly heat oil in a pan and gently sauté onion until soft, not brown. Then spread on the bottom of a small baking dish with high sides. 1 tbsp olive oil 1 medium red capsicum, cored & thinly sliced

Wipe out pan and gently sauté capsicum in oil for 2 mins. Remove and set aside.

1 smallish eggplant, sliced in 1 cm thick rounds 1 large tomato, sliced in 1 cm thick rounds 1 medium zucchini, sliced in 1 cm thick rounds

Layer on top of onions, starting and finishing with eggplant.

40 ml tomato juice 1 small garlic clove, chopped freshly ground salt & pepper 1 /2 tbsp chopped thyme leaves

Pour juice over vegies and sprinkle with garlic, seasonings and thyme.

1 heaped tbsp finely grated fresh parmesan

Spread capsicum on top and sprinkle with parmesan. Cover tightly with foil and bake for 45 mins. Then remove foil and bake for about another 15 mins until vegies are well cooked.

VEGIES 285

“ I want nothing to do with natural foods. At my age I need all the preservatives I can get.” George Burns

Thai Pumpkin & Green Bean Curry

FOR 1

1 tbsp canola oil 1 /2 tspn grated fresh ginger 1 garlic clove, crushed 1 /2 tbsp Thai red curry paste

Heat oil in a wok and briefly toss ginger and garlic. Then add curry paste and mix well. Cook for 30 secs to release flavour.

1 curry leaf 11/2 cups vegetable stock, bought or homemade (see page 332)

Add and bring to a simmer.

11/2 cups peeled & cubed butternut pumpkin 8 baby beans, topped, tailed & halved crossways

Gently simmer until pumpkin is tender, adding more stock if necessary.

1 heaped tbsp coconut cream 1 tbsp chopped coriander

Add and cook for 30 secs more.


Serve with rice.

Pumpkin is often thought to be fattening. This is not the case and, to boot, it is a good source of both vitamin A and C.

VEGIES 287

Satchmo’s Red Beans & Rice

FOR 1

1 tbsp olive oil 1 /2 medium onion, chopped 1 /2 celery stalk, diced 1 /2 medium carrot, peeled & diced 1 garlic clove, crushed


1 bay leaf a good pinch of thyme a pinch of cayenne a pinch of allspice 1 tbsp chopped parsley a splash of red wine vinegar 1 cup vegetable stock, bought or homemade (see page 232) 3–4 dashes of Tabasco 6 canned, peeled tomatoes, drained & chopped freshly ground salt & pepper

Add and simmer for 30 mins to make a thickish sauce, adding more water if necessary.

1 cup canned red kidney beans, drained & washed

Add and cook for a few mins. Check seasoning and add more Tabasco if necessary. (Should have a bit of a bite.)

steamed or boiled rice chopped parsley

Serve on rice with a sprinkling of parsley.

A staple of New Orleans – so much so that New Orleans’ favourite son, Louis Armstrong, always signed off his letters ‘red beans & ricely yours’. 288 THE HUEY DIET

Sweet Potato & Green Pea Curry

FOR 1

canola oil /2 medium onion, chopped 1 small garlic clove, chopped 1 /2 tspn grated fresh ginger 1 chilli, seeded & sliced

Heat a little oil in a pan and gently sauté vegies until soft.

1 level tbsp Indian curry paste 1 cup vegetable stock, bought or homemade (see page 332)

Add paste and toss for 1 min. Then add stock and mix well.

1 large sweet potato, peeled & cut into even, largish chunks

Toss in, turn heat down and simmer very gently until potato is cooked, adding more stock as necessary.

1

/2 cup frozen peas, thawed 1 tbsp coconut cream 1 tbsp chopped coriander

Add, mix well and cook for 2 mins.

1

/2 small red onion, finely sliced a good pinch of paprika a pinch of cayenne freshly ground salt a little lemon juice, to taste

While curry is cooking, mix together well with your fingers and set aside.

4 thick tomato slices 4 thick telegraph (continental) cucumber slices mint yoghurt (see page 177)

Lay on a plate and top with onion mix and a sprinkling of yoghurt. Serve curry in a deep bowl with this salad on the side.

1

Coconut cream or milk is very high in fat. So don’t get excited and add any more than the specified 1 tablespoon. VEGIES 289

An Asian Omelette

FOR 1


Soak in warm water for 10 mins, then discard stalks & finely slice caps.

canola oil 1 /2 tspn grated fresh ginger 1 /2 garlic clove, crushed 1 /4 celery stalk, sliced 2 baby carrots, peeled & sliced 1 /4 small red capsicum, cored, seeded & finely sliced 1 tbsp beanshoots

Heat a medium non-stick pan. Brush with a little oil and toss vegies, including shiitakes, over a moderate heat for a minute or so.

3 large eggs a good splash of soy

Whisk and add vegie mix. Then wipe out pan, return to heat, brush again with oil and pour in egg mix. Cover and cook over a low heat until just slightly runny in the centre.

snowpea shoots

Slide onto a plate and scatter with shoots.

As mentioned before, an egg contains almost a whole day’s recommended cholesterol, so keep this dish for a special treat rather than as a daily occurrence.

290 THE HUEY DIET

Vegetable Chili with Corn Pikelets

FOR 2

1 tbsp canola oil /2 small onion, chopped 1 /2 garlic clove, crushed 1 chilli, finely sliced

Heat oil in a pot and gently sauté vegies until soft.

1

/2 tbsp chilli powder

Add and toss well.

1

/2 small Japanese eggplant, sliced 4 green beans, topped & tailed 1 /2 small zucchini, sliced 1 /2 cup butternut pumpkin, cubed 3 baby squash, quartered 6 canned, peeled tomatoes, drained & chopped 3 /4 cup vegetable stock, bought or homemade (see page 332)

Add, mix well and gently simmer for 15 mins, adding more vegie stock if necessary.

1

Add beans, mix well and cook for 5 mins.

1

/2 cup canned kidney beans, drained & well washed

Preheat oven to 200°C. 2 smallish corn cobs, kernels removed 1 large egg, separated 1 tbsp plain flour 1 /2 chilli, seeded & finely sliced freshly ground salt 1 /2 tbsp chopped basil

Place kernels and any liquid into a bowl together with egg yolk, flour, chilli and seasoning. Mix well. Then beat white until reasonably firm peaks form and gently fold into mixture with herbs.

canola oil

Heat a little oil in a pan, which will fit in the oven, and put spoonfuls of pikelet mix in. Quickly seal on both sides and put into the oven for a few mins to puff. Put pikelets around a plate and mound chili in centre.

292 THE HUEY DIET

Asian Vegetable Pancakes

FOR 1–2

I think this was about the most popular recipe from my ‘Healthy, Wealthy & Wise’ days (well, with the crew anyway). Because, just after finishing it, I turned away for, at the most, a few seconds only to turn back and discover that the crew had scoffed the lot. Needless to say, I was a little unhappy, not only because I wouldn’t have minded a taste, but because I had to then whip up another couple for the final shot.

35 g plain flour a pinch of salt 1 tbsp sesame oil 125 ml milk

Put flour and salt in a bowl, make a well in the centre and add sesame oil. Mix with a wooden spoon and add up to 125 ml milk until of the consistency of cream.

1

/2 tbsp chopped coriander /2 chilli, finely sliced 1 /4 spring green onion, finely chopped

Mix in and set aside.

canola oil 1 /2 tspn grated fresh ginger 3 button mushrooms, sliced 1 /2 small green capsicum, cored, seeded & sliced 1 /2 small leek, well washed & sliced a few small broccoli flowerets, briefly blanched in boiling water & drained a few small cauliflower flowerets, briefly blanched in boiling water & drained 3 tbsp vegetable stock, bought or homemade (see page 332) 1 tbsp soy

Heat a wok, brush with oil and toss in ginger. Stir around for a few secs. Then throw in vegies and toss. Add stock and soy and gently cook for a few mins until vegies are crisp-tender.

canola oil

While vegies are cooking, heat a little oil in an omelette or crepe pan and cook thin pancakes.

1

Place on a board, top with vegies and roll up.

VEGIES 293

“ The secret of staying young is to live honestly, eat slowly and lie about your age.” Lucille Ball

FOR 2

Vegetarian Hot Pot JIMMY SHU – Hanuman Restaurant, Darwin

10 g white coral mushrooms 10 g black cloud ear mushrooms 10 g lily flowers, tied in a knot 6 dried shiitake mushrooms 5 dried bean curd sticks, cut into bite-size pieces

Soak in warm water for 30 mins. Then drain, reserving liquid. Cut off and discard shiitake stalks and slice caps.

150 g red onions, peeled & chopped 25 g candlenuts 1 tspn ground fresh chillies

Process.

65 ml vegetable oil 40 g salted soy beans, finely chopped 600 ml stock (made up of some mushroom soaking liquid and vegetable stock – see page 332) 1 tspn salt 1 tspn sugar

Heat oil in a pot and gently sauté above paste for 10 mins. Then add soy beans and sauté for another 5 mins until aromatic. Add stock, salt and sugar and bring to the boil.

5 sweet bean curd sheets, fried & cut into bite-size pieces 100 g wonga bok (Chinese white cabbage), cut into bite-size pieces 10 g mung bean vermicelli

Add along with the dried, soaked ingredients and simmer for 2 mins.

All of the rather unusual ingredients in this recipe are available at most Asian grocers. VEGIES 295

PASTA Where would any modern day cookbook be without pasta? But before you throw your arms up in shock and horror – it is the tonnes of oil and cheese that is the problem with a bowl of pasta, not the pasta itself. So, it is possible to have a bowl of healthy, reasonably non-fattening, tasty pasta with just that little bit of thought and maybe a modicum of self-control. (I know because, no matter how good my intentions are, I always want to reach for the parmesan grater and go wild.)

BAKED PENNE WITH GARLIC, ZUCCHINI & EGGPLANT

TAGLIATELLE WITH ROASTED TOMATOES, ROCKET & CHILLI

CHICKEN WATERZOOI WITH FETTUCCINE AND A CELERY & LEEK SAUCE FUSILLI WITH MUSHROOMS & SPINACH

PAPPARDELLE WITH FRESH TUNA, LEMON & CAPERS FETTUCCINE WITH FENNEL

SPAGHETTI WITH SICILIAN LAMB SAUCE PASTA WITH ANGRY SAUCE

SPAGHETTI WITH TOMATO & BASIL NAGE

FETTUCCINE WITH SMOKED TROUT & CHIVE CREAM

Baked Penne with Garlic, Zucchini & Eggplant

FOR 1

In the search for that elusive perfect body, it is amazing what mankind has swallowed. According to the Cambridge University World History of Food, this has included a pill in the early 1900s which featured strychnine and arsenic. (If you didn’t lose weight, you could die trying.) And a medicine in the thirties with which you could supposedly gargle your fat away. (Called Helen’s Liquid Reducer Compound, this one was hardly dangerous, because it only contained peppermint, bleach and hydrogen peroxide.) But my favourite of the lot would have to be Jean Down’s ‘Get Slim’, which was definitely not life-threatening, because it turned out to be little more than pink lemonade

1 tbsp olive oil 1 /2 medium onion, chopped 1 garlic clove, crushed


1

/2 medium Japanese eggplant, diced /2 medium zucchini, diced

Throw in and toss for 1–2 mins.

8 canned, peeled tomatoes, drained & chopped freshly ground salt & pepper

Add and gently cook until thick.

80–100 g penne table salt pesto (see page 93)

Cook penne to al dente (firm to the bite) in plenty of salted, boiling water. Then drain and toss with vegie mix. Add a little pasta cooking liquid and pesto, to taste. Mix well and put in a casserole dish.

fresh parmesan

Grate a little cheese over the top and bake for 20 mins.

Heat oil in a pot and gently sauté until softish.

1

PASTA 299

Tagliatelle with Roasted Tomatoes, Rocket & Chilli 2–3 ripe tomatoes, cored & halved freshly ground salt & pepper

FOR 1

Preheat oven to 170°–180°C. Place tomatoes in one layer on a tray, season well and cook until they begin to collapse. Slip out of the skins and put in a bowl.

1 tbsp olive oil 1 /2 garlic clove, crushed 1 chilli, finely sliced

Heat oil in a pan and gently sauté for 1 min. Then add to bowl.

1

/2 small handful baby rocket leaves freshly ground salt & pepper

Toss with tomatoes, garlic and chilli, and season.

100 g tagliatelle table salt

When sauce is almost ready, cook in plenty of salted boiling water until al dente. Drain and toss through sauce.

Another story from the ‘only in the United States’ file. A new cream has been released which, with 2 or 3 applications per day, will reduce the fat on women’s thighs – yeah, right!

300 THE HUEY DIET

“ For a plate of spaghetti, Luciano would leave home – for another woman, never.” Adua Pavarotti

Chicken Waterzooi with Fettuccine and a Celery & Leek Sauce

FOR 1

Chicken Waterzooi is a famous Flemish dish which is light and delicate, yet with lots of flavour. Unfortunately, that other Flemish favourite, French Fries with Mayonnaise, is not quite so good for the diet and may have to be forgotten for a year or two.

1 chicken Maryland, on the bone 2 parsley sprigs 4 whole black peppercorns 1 bay leaf 2 slices of lemon

Place in a medium pot and cover well with cold water. Bring to a simmer and gently cook for 20–25 mins. Strain, reserving stock, and cool. Then remove skin and bones from chicken and shred flesh.

1 tbsp canola oil 1 /2 small leek, well washed, sliced 1 /2 celery stalk, sliced 1 /2 small carrot, sliced freshly ground salt & pepper

While chicken is cooling, wipe out pot, heat oil and gently sauté vegies. Add reserved stock, little by little, cooking to reduce between each addition. When reasonably thick, add seasoning and chicken and set aside.

100 g fettuccine table salt

When ready to serve, cook pasta in boiling, salted water until al dente. Drain well and place in a bowl.

freshly ground salt & pepper 1 egg yolk 2 tbsp chervil sprigs

At same time, reheat chicken and, when hot, check seasoning. Remove from heat, whisk in egg yolk and chervil, and mound on pasta.

302 THE HUEY DIET

Fusilli with Mushrooms & Spinach

FOR 1

1 tbsp olive oil /2 medium onion, chopped 1 garlic clove, crushed

Heat oil in a pan and gently sauté until softish.

3–4 button mushrooms, cut into quarters

Toss and cook for 1 min.

1

/2 cup vegetable stock, bought or homemade (see page 332) 1 /2 tbsp seeded mustard 1 /2 spring (green) onion, chopped

Add, mix in well and gently simmer for 5 mins.

1 small handful spinach leaves freshly ground salt & pepper 6 basil leaves, torn

Add and cook for a few secs until leaves wilt.

100 g fusilli table salt

Before you add spinach, cook pasta in plenty of salted, boiling water until al dente. Then finish sauce, drain pasta and toss through.

1

Al dente, just in case you missed my earlier explanation, means firm to the bite. Which means exactly that – not hard or rubbery, but with some bite or texture when you eat it. To get it to that stage, it differs from pasta to pasta, but the directions on the packet are normally pretty accurate. PASTA 303

Pappardelle with Fresh Tuna, Lemon & Capers 1 tbsp olive oil 1 x 80 g fresh tuna steak freshly grated salt & pepper 1 /2 lemon

FOR 1

Heat oil in a pan and sear seasoned tuna on all sides. Add a good squeeze of lemon juice and gently cook for about 1 min. Remove tuna and pour juices into a bowl. When tuna is just cool enough to handle, flake it into bowl.

1 tbsp capers, drained 1 tbsp chopped parsley lemon juice, to taste 1 tbsp vegetable stock, bought or homemade (see page 332)

Add to bowl and toss well. Taste for seasoning.

100 g pappardelle table salt

While cooking tuna, cook pasta in plenty of salted, boiling water until al dente. Then drain and toss through tuna mix.

You can also use canned tuna for this dish, but not just any old canned tuna. Use one that has been canned in olive oil. It may be a bit more expensive (and, when draining to get rid of the oil, it may seem a bit of a waste) but, even drained, the extra flavour in the tuna itself will more than make up for that added expense. 304 THE HUEY DIET

Fettuccine with Fennel

FOR 1

1

/2 small fennel bulb, outer layers removed & discarded

Slice very finely.

1 tbsp olive oil /2 garlic clove, crushed freshly ground salt & pepper

Heat oil in a pan and gently sauté fennel and garlic for 5 mins. Season.

6 canned, peeled tomatoes, drained & chopped a splash of red wine 1 tbsp sultanas

Add and gently cook until thickish.


Cook in plenty of salted, boiling water until al dente. Drain and put in a bowl.

fennel top, chopped

Top with sauce and sprinkle with fennel.

1

The Italians treat fennel with respect – we don’t. And I think one of the main reasons for this is that the fennel in this country is normally too large and coarse. So, try to find small, tender heads and, if all else fails, remove much of the outer layer and only use the heart – and, I almost forgot, always slice it very finely. 306 THE HUEY DIET

Spaghetti with Sicilian Lamb Sauce

FOR 1

Isn’t it funny? After cooking this recipe for a number of years, I went to Sicily expecting to find this pasta featured on every menu. Well, it wasn’t and no one appeared to have even heard of it. (Although, as I mentioned before, my foreign language skills aren’t too flash and maybe I was asking for Pasta with Dog or something equally as inspiring.)

1 tbsp olive oil 100 g lean lamb, diced into smallish pieces

Heat oil in a pan and brown lamb. Remove meat with a slotted spoon and set aside on a plate.

1 garlic clove, crushed 1 /2 small onion, chopped

Add to pan and gently sauté until softish, scraping up the brown bits with a wooden spoon. Return lamb together with any juices and mix well.

6 canned, peeled tomatoes, drained & chopped 1 /2 tbsp chopped fresh thyme 1 /2 tbsp chopped fresh marjoram 3 /4 cup chicken stock, bought or homemade (see page 334) freshly ground salt & pepper

Add and simmer very gently for 30–40 mins until lamb is tender, adding more stock if necessary.

2–3 tbsp frozen peas, thawed lemon juice, to taste

Add peas, check seasoning and add a little lemon juice. Cook for 1 min or so.

100 g spaghetti freshly ground salt

Cook in plenty of boiling, salted water until al dente. Then drain and toss through sauce.

PASTA 307

“ I refuse to spend my life worrying about what I eat. There is no pleasure worth foregoing just for an extra three years in the geriatric ward.” John Mortimer

Pasta with Angry Sauce

FOR 1

I have noticed that the heat in red pepper flakes tends to vary. So, taste after a few minutes and add a little more if necessary. (This dish should have a decent bite.) But be careful, because the heat does sometimes take a little while to develop. I can remember once eating this very dish with a group of friends, all of whom had tears streaming down their faces (and not because of excessive emotion caused by the sheer quality of my cooking).

1 tbsp olive oil /2 medium onion, chopped 1 garlic clove, crushed

Heat oil in a pan and gently sauté vegies until softish.

1

/2 small red capsicum, cored, seeded & diced 1 /2 lean bacon rasher, sliced 2 ripe tomatoes, cored & diced 1 tspn red pepper flakes freshly ground salt & pepper 1 anchovy fillet, chopped 4 pitted black olives, diced 1 tbsp chopped fresh basil

Add capsicum and bacon and toss for 1–2 mins. Then add tomato, red pepper flakes, seasonings, anchovy and olives and cook until thick, adding basil at the last moment.

100 g of any pasta table salt

When sauce is almost ready, cook pasta in plenty of salted, boiling water until al dente. Then drain, put in a bowl and top with sauce.

1

PASTA 309

Spaghetti with Tomato & Basil Nage

FOR 1

2 large ripe tomatoes, peeled, seeded & diced (see page 210) 1 /2 small garlic clove, crushed 1 /2 small spring (green) onion, chopped 1 tbsp chopped fresh basil 2 tbsp vegetable stock, bought or homemade (see page 332) 1 tbsp olive oil freshly ground salt & pepper

Mix together with a generous amount of seasoning. Set aside for 30 mins to develop flavours.

100 g spaghetti table salt

Cook in plenty of salted, boiling water to al dente. Drain well and toss with cold sauce.

1 tbsp freshly grated parmesan

Sprinkle on top.

Try strips of smoked salmon (Australian, of course) tossed through at the last moment – delicious.

310 THE HUEY DIET

Fettuccine with Smoked Trout & Chive Cream

FOR 1


Cook in plenty of salted, boiling water until al dente. Drain.

1 smoked trout fillet 1 /2 cup chicken or vegetable stock, bought or homemade (see pages 334 & 332)

At the same time, break up half the trout into smallish pieces and put in a pan with stock. Cook over a low heat for 5 mins, mashing trout as you do so.

1

1 tbsp low-fat sour cream /2 tbsp snipped chives 1 tbsp freshly grated parmesan

Break rest of the trout into chunks and add along with cream, chives and parmesan. Add drained pasta and toss for 1–2 mins.

snipped chives

Garnish with chives.

If I’m feeling particularly hungry, I often add some small flowerets of broccoli to this recipe, which I cook in lots of boiling, lightly salted water until crisp-tender and then toss through the pasta at the very last moment.

312 THE HUEY DIET

“ In a restaurant when I am on a diet, I order everything I don’t like so I have a lot to play around with while everyone else eats.” Andy Warhol

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A LOAF OF BREAD Bread is also an important part of a balanced diet (and I won’t even think of mentioning yet again what you can and cannot have with it). And, of course, you can buy any number of good country style breads and the like, particularly now when terrific, small bakeries are seemingly springing up in every suburb. But there is still something therapeutic about making bread, rolling up your sleeves and diving into that dough. So, here are a few of my favourites to get you started, selected not only because they taste good but, obviously, also because of their aforementioned therapeutic qualities. And, as Wolfgang Puck says, ‘Go pound some bread dough in your kitchen after work and find out what therapy it can be’.

DILL & COTTAGE CHEESE BREAD PUMPKIN BREAD

RED CAPSICUM BREAD IRISH BROWN BREAD

FLAT BREAD WITH OLIVE OIL & ROSEMARY SPICY FLAT BREAD

INDIAN FLAT BREAD MELBA TOAST

PANE ALLA SALVIA (SAGE BREAD)

Dill & Cottage Cheese Bread

FOR 1 LARGE LOAF

150 g fresh yeast 250 ml tepid water

Dissolve yeast in water and leave for about 10 mins, until it begins to bubble. (This is called proving and shows whether the yeast is still active.)

100 fresh dill, chopped 200 g low-fat cottage cheese 4 spring (green) onions, chopped 1 egg freshly ground salt & pepper 1 tspn sugar 2 tspn salt

Combine in a large bowl.

365 g plain flour vegetable oil spray

Add to cheese mix along with yeast and mix to make a softish dough. Put in a large, lightly oiled bowl and cover with kitchen wrap. Leave for 1–11/2 hours, until it has doubled in size. Knock back and place in a large lightly oiled bread tin. Let rise until it has doubled in size. Preheat oven to 180°C. Bake until golden and sounds hollow when tapped on bottom. Cool on rack.

Knocking back bread is the process by which you firmly press the dough to deflate the yeast’s gases. When these gases are released, fermentation begins again. A LOAF OF BREAD 317

Pumpkin Bread

FOR 1 LOAF

250 g pumpkin, peeled & seeds removed

Boil until tender. Then drain, reserving liquid and purée the pumpkin.

15 g fresh yeast 250 ml cooking liquid

Dissolve yeast in the warm cooking liquid.

500 g plain flour 1 /2 tspn ground nutmeg 2 tspn salt 11/2 tspn sugar

Put in a bowl, add yeast mix and stir well. Knead with the palm of your hand until dough is smooth yet slightly sticky. Then put in a fresh, lightly oiled bowl. Cover with a cloth and leave to rise in a warm spot until doubled in size. Preheat oven to 180°C. Press firmly with hand on the dough to deflate and shape into a loaf about 30 cm in length on a lightly floured surface. Then place on an oiled oven tray and rest again until doubled in size.

milk a little beaten egg pumpkin seeds, shelled

318 THE HUEY DIET

Mix milk and egg together. Brush dough and sprinkle with pumpkin seeds. Bake in oven for about 40 mins until hollow when tapped on the bottom.

Red Capsicum Bread

FOR 1 LOAF

250 g red capsicum

Roast and peel (see page xxx) and whiz up in a blender or food processor.

15 g fresh yeast 250 ml warm water

Dissolve yeast in warm water.

500 g plain flour 1 tspn Dijon mustard 1 tspn drained capers 3 /4 tspn salt 1 /4 tspn sugar

Place in a bowl, add capsicum purée and yeast mix. Combine and knead until smooth, but slightly sticky. Put in a large clean, lightly oiled bowl and cover with a clean cloth. Leave in a warm spot until doubled in size. Preheat oven to 180°C. Press dough firmly with your hand to deflate and shape into a loaf about 30 cm in length on a lightly floured surface. Then place on an oiled oven tray and leave until doubled in size.

milk a little beaten egg

Beat together, brush over loaf and bake for about 40 mins until hollow when tapped on the bottom.

Experiment with other vegetable purées – it’s a lot of fun and tasty, too.

A LOAF OF BREAD 319

“ I told my doctor I get very tired when I go on a diet. So he gave me pep pills – know what happened? I ate faster.” Joe E. Lewis

FOR 1 LOAF

Irish Brown Bread

This bread also features in my book Tales and Recipes from a Travelling Cook, but it’s so good (and simple) that I couldn’t resist featuring it again. 33/4 cup stoneground wholemeal flour

Heat oven and turn off. Then place flour inside (or in a very low electric oven) for 10 mins.

11/2 tbsp dry yeast 2 cups warm water 1 tbsp salt 2 tbsp molasses

Dissolve yeast in 1 cup warm water and mix well. Then add salt and molasses and mix into flour, adding up to 1 cup more water. (Mixture should be firm, but not too dry.) Then put into an oiled bread tin and let rise by half. Preheat oven to 190°–200°C. Cook bread for about 50 mins until hollow when tapped on the bottom.

A LOAF OF BREAD 321

Flat Bread with Olive Oil & Rosemary

MAKES 10–12

310 ml warm water 11/2 tbsp sugar 11/2 tbsp dry yeast

Mix together and set aside for 5 mins or until bubbling.

430 g plain flour 185 ml olive oil 1 /2 tspn salt

In another bowl, combine. Add yeast mix and mix well. (The bowl should be clean and the dough springy.) Leave to rest for 15 mins. When ready, roll out into about 3/4 cm thick rounds and cook on an unoiled grill or non-stick pan until brown spots appear.

olive oil spray freshly ground rock salt rosemary leaves

To serve, spray with a little oil and sprinkle with salt and rosemary.

For a simple pizza, once cooked, smear with a little fresh tomato purée (see page 284) or even some sliced fresh ripe tomatoes and then scatter with sliced olives, fresh herbs and anchovies. Then bung it in a hot oven for a few minutes.

322 THE HUEY DIET

“ Food is an important part of a balanced diet.” Fran Lebowitz

Spicy Flat Bread bought flat bread olive oil spray bought or homemade spice mix (see page 168)

Preheat oven to 180°C. Cut bread in 4 and put on oven tray. Then spray with oil, sprinkle with spices and bake in top part of oven for 3–5 mins until crispy.

MAKES 6

Indian Flat Bread 125 g chapati flour (available from Indian groceries & some supermarkets) 1 /2 tspn salt

Sift flour into bowl and add salt.

90 ml cold water

Gradually mix in water to make a soft dough. Knead until smooth, cover with an oiled cloth and leave to stand in a warm spot for 30 mins. Heat a flat grill or non-stick pan to hot. Flour your hands and separate dough into 6 balls. Roll into rounds on a floured surface. Then put in pan, turn down heat and cook until brown spots form. Turn over and repeat process. Then immediately put over a lit gas flame to puff. Turn over and repeat process.

A LOAF OF BREAD 325

Melba Toast slices of white toast bread

Preheat oven to 180°–190°C. Toast and, while still warm, remove crusts and cut in half through the middle. Then cut into two triangles corner to corner. Place on a baking tray, cut side up, and cook in oven for about 5 mins until crisp and crunchy. Cool on a wire rack and keep in an airtight container.

This was created by Auguste Escoffier, the King of Chefs, for Dame Nellie Melba when she was on a diet. He also created Peach Melba for her, which may have been the reason she was on the diet in the first place.

326 THE HUEY DIET

Pane alla Salvia (Sage Bread) TAMARA MILSTEIN – cooking teacher/author, Melbourne

MAKES 2 LOAVES from The House Book of Bread published by Allen & Unwin

In her notes, Tamara points out that this bread is the perfect accompaniment to all sorts of Italian antipasto and pasta dishes and, if there is any left over, it makes wonderful bruschetta.

1 cup unbleached bread flour 1 tbsp freeze dried (instant) yeast 1 /4 tspn salt 1 cup luke warm water

The night before, mix together flour, yeast and salt in a large bowl. Add water and stir well to combine, making sure there are no lumps. Cover with kitchen wrap and leave in a warm, draft-free place overnight. (This mix is called the Biga.)

2 cups unbleached bread flour /2 cup warm water 50 g large stuffed green olives, chopped 15 fresh sage leaves, chopped 1 /2 tspn salt 1 /2 tspn freshly ground pepper

Next day, place flour in another large bowl and make a well in the centre. Add the Biga, extra warm water, olives, sage and seasonings. Mix until dough is very thick and difficult to stir. Turn out onto a well-floured surface and knead until dough is smooth and elastic. Allow to rest for 10 mins.

1

Then shape into 2 tight round balls, put on a baking tray and allow to rise until doubled in size. Brush with water and bake at 200°C for about 50 mins or until loaves sounds hollow when tapped on the bottom. Cool on a rack.

A LOAF OF BREAD 327

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STOCKS Packet stocks are really rather good. Of course, you can’t whip up the perfect consommé or Golden Chicken Soup (see page 97) using them, but for most soups and sauces they do the job well. But a homemade stock is a wonderful thing and will always, always improve any dish. So, if you do have some spare time (when watching TV or whatever), just bung some stock on the stove and allow it to gently simmer as you enjoy yourself. Although may I suggest that if you are going to that extra trouble of making your own stocks, you would do well to keep in mind this quote from famed chef-restaurateur Alice Waters: ‘A stock that is made with garbage will taste like garbage. So, don’t even consider using table or most kitchen scraps or even those smelly old bones that have been sitting at the back of the fridge for the last week or two’.

BEEF STOCK

VEGETABLE STOCK CHICKEN STOCK FISH STOCK

FOR 4 LITRES

Beef Stock a little ghee 1 kg brisket of beef, coarsely chopped 4 kg veal or small beef bones, including knuckles & marrow bones, cut into 10 cm pieces


300 g carrots, washed & chopped 4 small leeks, washed & chopped 2 celery stalks, washed & chopped mushroom peelings 6 garlic cloves, sliced

Add to roasting tray and gently sauté until lightly browned.

1 bottle dry white wine

Add and reduce until almost cooked away. Then add to stockpot.

2 onions, skin on & halved 6–7 litres cold water

Cook onions in roasting tray, cut side down, until dark brown. Then add to pot along with water to 10 cm above. Bring to the boil, lower heat and simmer very, very gently, skimming foam off at regular intervals.

2 bay leaves parsley stalks 12 whole black peppercorns 225 g canned, peeled tomatoes, drained & chopped

After 30 mins, add and continue to gently simmer for 4 hours. Then pass through a fine sieve and allow to cool before refrigerating.

Melt ghee in a heavy roasting tray, toss meat and bones and lightly brown in the oven. Then transfer to a large stockpot leaving fat behind.

Next day, remove fat from the top and, if need be, reduce to concentrate flavour.

STOCKS 331

Vegetable Stock 2 leeks, washed & coarsely chopped 2 onions coarsely chopped 6 tomatoes, washed & coarsely chopped 4 carrots, washed & coarsely chopped 4 celery stalks, washed & coarsely chopped 4 garlic cloves, washed & coarsely chopped 60 g soft herb leaves 2 lemons, sliced 4 litres cold water 2 star anise 2 good slurps white wine freshly ground salt & pepper

FOR APPROX 2–3 LITRES Put in a large pot and rapidly boil for 20 mins. Cool, then strain through muslin and refrigerate.

When making stocks, do not peel the vegies.

332 THE HUEY DIET

Chicken Stock 1 boiling fowl 2 kg chicken carcasses 2 onions, chopped 2 carrots, washed & chopped 2 leeks, washed & chopped 1 celery stalk, washed & chopped 5 litres cold water 3 thyme sprigs 1 lemon slice 1 bay leaf 4 whole black peppercorns

334 THE HUEY DIET

FOR 3–4 LITRES Section the fowl and chop the carcasses. Put in a stockpot along with everything else. Bring to the boil and simmer very, very gently for 3 hours, skimming frequently but not stirring stock. Top up with more water if bones become exposed. Then strain, cool and refrigerate. Next day, remove fat from the surface.

FOR 3 LITRES

Fish Stock 3 kg fish bones, including heads

Thoroughly wash, removing all blood. Then remove eyes and gills and chop into 10 cm pieces.

3 tbsp olive oil 3 onions, chopped 1 large carrot, washed & chopped 11/2 celery stalks, washed & chopped 3 leeks, washed & chopped 3 garlic cloves, chopped

Heat oil in a stockpot and gently sauté for 5 mins until softish, but not coloured.

15 whole black peppercorns 3 bay leaves 6 parsley stalks 1 bottle white wine 31/4 litres cold water

Add bones and aromatics to vegies and toss for another few mins. Then add wine and water and bring to the boil. Skim, turn heat down and simmer very, very gently for 20 mins, frequently skimming. Turn off heat and leave to settle for 20 mins before straining.

The stock should just bubble.

STOCKS 335

CONVERSION TABLES The conversions below are workable approximates for the metric measurements given in the recipes. OVEN TEMPERATURES 60°C 120°F 150°C 300°F 180°C 350°F 200°C 400°F 230°C 450°F 250°C 500°F WEIGHT MEASUREMENTS Metric Imperial 1 15 g /2 oz

30 g 60 g 90 g 120 g 150 g 180 g 200 g 250 g 300 g 345 g 375 g 400 g 500 g 750 g 1 kg 1.5 kg 2 kg

1 oz 2 oz 3 oz 4 oz (1/4 lb) 5 oz 6 oz 7 oz 8 oz (1/2 lb) 10 oz 11 oz 12 oz (3/4 lb) 14 oz 16 oz (1 lb) 11/2 lb about 2 lb about 3 lb 4 lb 6 oz

Very slow Slow Moderate Moderately hot Hot Very hot

VOLUME MEASUREMENTS Metric Imperial 1 15 ml /2 fl oz 30 ml 1 fl oz 60 ml 2 fl oz 100 ml 31/2 fl oz 125 ml 4 fl oz 150 ml 175 ml 200 ml 250 ml 300 ml 375 ml 400 ml 500 ml 600 ml 750 ml 1.25 lt 2 lt 2.5 lt

5 fl oz (1/4 pint) 6 fl oz 7 fl oz 8 fl oz 10 fl oz (1/2 pint) 12 fl oz 13 fl oz 16 fl oz 1 pint (20 fl oz) 24 fl oz 2 pints 31/4 pints 4 pints

MEASURES 3 mm 1 cm 2 cm 5 cm 15 cm 21.5 cm

/8 in /3 in 3 /4 in 2 in 6 in 8 in 1 1

US Cups 1 tablespoon /4 cup

1

/2 cup /3 cup 3 /4 cup 1

2

1 cup (1/2 pint) 11/2 cups 2 cups (1 pint) 21/2 cups 3 cups 4 cups (1 quart) 61/3 cups 8 cups

INDEX aioli, coriander 58 anchovies mayonnaise 137 Roasted Tuna & Anchovy Salad 154 artichokes Lamb Loin in Miso with Jerusalem Artichokes 219 Asian Chicken Salad 170 Asian Omelette 290 Asian Sweetcorn Soup 98 Asian Vegetable Pancakes 293 asparagus Asparagus with Roasted Tomatoes & Basil 56 Fresh Asparagus & Smoked Salmon Rolls 42 Warm Fetta with Field Mushroom, Asparagus & Roma Tomato 62

baba ghanoush 272 Baby Beetroot with an Orange Sauce 54 Baby Trout in Foil with Ginger & Lime 150 baked beans Boston Vegetarian Baked Beans 26 Baked Penne with Garlic, Zucchini & Eggplant 299 Baked Pork Fillets with a Honey, Mustard & Peanut Sauce 244 Baked Spiced Chicken with Lentils & Roasted Garlic 181 Baked Stone Fruit 10 Barbecued Baby Snapper with ChilliHoney Glaze 148 barbecued corn 168 Barbecued Groper with an Italian Eggplant Relish 136 Barbecued Lamb Cutlets with Lemon & Sweet Potatoes 215 Barbecued Lamb Stack with Tzatziki 218 Barbecued Marlin with Pawpaw Salsa 119 Barbecued Swordfish Kebabs with Dill Mayonnaise & Lemon Spinach 147 Barbecued Vegies with Baba Ghanoush 272 basil Asparagus with Roasted Tomatoes & Basil 56 pesto 93 pistou 108 Roasted Tomato, Garlic & Basil Soup 76 Scallops with Black Beans, Basil & Tomato 143 Spaghetti with Tomato & Basil Nage 310 beans Boston Vegetarian Baked Beans 26 Nachos ‘Santa Fe’ 270

Pinto Bean Chili 261 Red Bean, Vegetable & Tomato Soup 75 Satchmo’s Red Beans & Rice 288 Tonno & Fagioli 116 Vegetarian ‘Cottage’ Pie 274 beans, fresh broad beans, double-peeled 138 Thai Pumpkin & Green Bean Curry 287 beef Beef Stock 331 Beef Stroganoff 208 Bistecca alla Fiorentina 237 Chinese Tomato Beef 210 Corned Beef with Mustard Sauce 209 Fillet of Beef ‘Bourguignon’ 196 Italian Mixed Grill 229 Japanese Beef Rolls 204 Mexican Beef ‘Stew’ 197 Minute Steak Bruschetta 203 Mustard-Crusted Fillet of Beef with Minted Green Pea Purée 202 Peppered Steak in Red Wine 201 Picadillo 197 Poached Fillet of Beef on a String 198 Roasted Beef Carpaccio with Mushrooms à La Grecque 205 Steak Grilled over Rock Salt 206 Steak Niçoise 236 2-Minute Steak with Lemony Crushed Potatoes & Roasted Capsicum 220 beetroot Baby Beetroot with an Orange Sauce 54 Beetroot Soup in the Northern European Manner 72 warm beetroot salad 239 Bircher Muesli 9 Bistecca alla Fiorentina 237 black beans black bean sauce 61 Black Bean Soup 68 Scallops with Black Beans, Basil & Tomato 143 Blue Eye Steak with Roasted Lime 145 Boston Vegetarian Baked Beans 26 Bourride 134 Braised Celery 37 Braised Chicken with a Selection of Mushrooms 188 Braised Chicken with Olives & Preserved Lemon 164 Braised Ocean Trout Wrapped in Sorrel 120 Braised Ox Tongue with Mustard & Soy Sauce 213 Braised Snapper with Orange, Soy & Coriander 144

breads Dill & Cottage Cheese Bread 317 Flat Bread with Olive Oil & Rosemary 322 Indian Flat Bread 325 Irish Brown Bread 321 Melba Toast 326 Pane alla Salvia 327 Pumpkin Bread 318 Red Capsicum Bread 319 Sage Bread 327 Spicy Flat Bread 325 broad beans, double-peeled 138 Brochette of Lamb with Honey 224

Cantonese Blue Eye with Spring Onions 158 Cantonese Braised Chicken with Vegies 176 Cantonese Braised Loin of Pork 248 Cantonese Roast Duck & Noodle Soup 100 Caprese Salad with Fresh Tuna 115 capsicums Chicken & Capsicum Kebabs 171 Red Capsicum Bread 319 roasted 220 Roasted Capsicum Salad 54 Romesco sauce 109 rouille 69 Stuffed Capsicum 282 carrots Pot Roasted Pork with Young Carrots 245 Spiced Carrot Soup 67 cauliflower Cauliflower Soup with a Hint of Curry 70 Jelly of Spicy Tomato Broth with Cauliflower & Broccoli 275 purée 216 celery Braised Celery 37 celery and leek sauce 302 celery-vanilla stock 157 cereals Bircher Muesli 9 Crunchy Granola 21 Granola Parfait 20 Mango & Muesli Crunch 10 Toasted Oats with Soy Milk, Honey & Bananas 13 cheese Dill & Cottage Cheese Bread 317 Fresh Fruit with Ricotta & Passionfruit Sauce 19 Greek Endive & Ricotta Pie 281 Parmesan wafer 231 Passionfruit, Banana & Cottage Cheese Pikelets 11

INDEX 337

Salad of Peppered Goat’s Cheese with a Variety of Leaves 50 Warm Fetta with Field Mushroom, Asparagus & Roma Tomato 62 chicken 161 Asian Chicken Salad 170 Baked Spiced Chicken with Lentils & Roasted Garlic 181 Braised Chicken with Olives & Preserved Lemon 164 Braised Chicken with a Selection of Mushrooms 188 Cantonese Braised Chicken with Vegies 176 Chicken & Capsicum Kebabs 171 Chicken Claypot with Green Olives & Preserved Lemon 190 Chicken with Lemongrass 187 Chicken & Rice, Spanish Style 186 Chicken Stock 334 Chicken Waterzooi with Fettuccine and a Celery & Leek Sauce 302 Chicken Wrap with Mango Chutney 184 Cock-A-Leekie with Shredded Chicken 92 Dukkah Chicken 169 Golden Chicken Soup 96 Grilled Pita Bread Stuffed with Smoked Chicken & Cucumber Pickles 177 Japanese Chicken ‘Sausage’ with Snowpeas 172 Lemon Chicken with Tomatoes & Olives 183 Middle Eastern Chicken with Tabbouleh 174 Moroccan Chicken Rouge 162 Mustard & Tarragon Chicken Paillard 178 Not Quite Pho 101 One Pot Chook 193 Petto di Pollo Sotto Aceto con Salsina di Pomodoro Piccante al Freddo 163 Steamed Chicken with Soy, Orange & Star Anise 166 Tandoori Chicken Tortilla 179 Warm Middle Eastern Chicken Salad 192 West Indian Spice-Rubbed Chicken with Barbecued Corn 168 chickpeas Chickpea, Vegetable & Tomato Tagine 267 Ratatouille Niçoise with Chickpeas 279 Spiced Minute Steak of Lamb with Chickpea Stew 228 Chilled Cucumber & Chive Soup 83 Chilled Tomato Soup 80 Chinese Tomato Beef 210 Chive Scrambled Eggs with Smoked Salmon 16 chutney, mango 184 cinnamon and vanilla syrup 24 Citrus Yoghurt with Blueberries & Dried Apricots 17 Clear Minestrone with Veal Shank 77 Cock-A-Leekie with Shredded Chicken 92 coriander Braised Snapper with Orange, Soy & Coriander 144

338 THE HUEY DIET

coriander aioli 58 orange, ginger & coriander marinade 254 spiced yoghurt 239 Spicy Steamed Fish, Thai Style 113 Steamed Snapper with Wonga Bok, Ginger & Coriander 130 Corn & Zucchini Cakes with Tomato & Zucchini Stew 284 Corned Beef with Mustard Sauce 209 Cos Lettuce Salad with Poached Egg, Sweetcorn & Anchovy Mayonnaise 47 couscous Middle Eastern Lamb, Couscous & Tomato Soup 90 Roasted Root Vegetable Couscous 40 Salad of Barbecued Vegies, Couscous & Harissa Yoghurt 276 Spiced Couscous with Prawns, Peas & Mint 133 Crudités with Coriander Aioli 58 Crunchy Granola 21 cucumber Chilled Cucumber & Chive Soup 83 Cucumber & Pickled Ginger Sushi 36 pickles 177 Ripe Tomato, Cucumber & Onion Salad 55 curry Cauliflower Soup with a Hint of Curry 70 Mulligatawny with Lamb 84 Palak Curry 278 powder 84 Sweet Potato & Green Pea Curry 289 Thai Pumpkin & Green Bean Curry 287

Dead Easy Spinach 39 dill Dill & Cottage Cheese Bread 317 mayonnaise 147 drinks Energiser Drink 31 Fresh Vegie Heart Starter 28 Fruity Yoghurt Drink 30 Lo-Cal Milkshake 30 Spicy Virgin Mary 31 Tropical Fruit Smoothie 28 duck Cantonese Roast Duck & Noodle Soup 100 Dukkah Chicken 169 eggplant baba ghanoush 272 Baked Penne with Garlic, Zucchini & Eggplant 299 eggplant relish 136 Ratatouille Niçoise with Chickpeas 279 eggs 290 Asian Omelette 290 boiled egg dressing 48 Chive Scrambled Eggs with Smoked Salmon 16 Cos Lettuce Salad with Poached Egg, Sweetcorn & Anchovy Mayonnaise 47 Egg on a Plate 22

Poached Egg with Pesto Toast & Grilled Tomato 18 poaching 14 Smoked Salmon on Sourdough with Baby Spinach & a Poached Egg 14 Tunisian Chakchouka 268 endive Greek Endive & Ricotta Pie 281 Energiser Drink 31

fennel Fettuccine with Fennel 306 Festival Herbal Rice, Nonya Style 153 Fettuccine with Fennel 306 Fettuccine with Smoked Trout & Chive Cream 312 Fillet of Beef ‘Bourguignon’ 196 fish Baby Trout in Foil with Ginger & Lime 150 Barbecued Groper with an Italian Eggplant Relish 136 Barbecued Marlin with Pawpaw Salsa 119 Barbecued Swordfish Kebabs with Dill Mayonnaise & Lemon Spinach 147 barbecuing 148 Blue Eye Steak with Roasted Lime 145 Bourride 134 Braised Ocean Trout Wrapped in Sorrel 120 Cantonese Blue Eye with Spring Onions 158 Festival Herbal Rice, Nonya Style 153 Fettuccine with Smoked Trout & Chive Cream 312 Fish Stock 335 Low-Fat Fish & Chips with Tartare Sauce 129 Ocean Trout with a Fresh Herb, Mustard & Lemon Crust 152 Pan-Seared Red Mullet with Wild Rocket, Romesco Sauce & Grilled Turkish Bread 109 Pernod-Scented Fish Soup 69 Poached John Dory with a Light Vegetable Sauce 110 Seviche 117 Soy Sauce Yellowtail with Rice & Steamed Greens 142 Spicy Steamed Fish, Thai Style 113 Steamed Whiting with a Lemon Dressing 138 Swordfish with Preserved Lemon Salsa 124 see also salmon; smoked salmon; snapper; tuna Flat Bread with Olive Oil & Rosemary 322 French Onion Soup 88 French Seafood Stew 134 Fresh & Tasty Moroccan Salad 35 Fresh Asparagus & Smoked Salmon Rolls 42 Fresh Fruit with Ricotta & Passionfruit Sauce 19 Fresh Tuna Niçoise 114 Fresh Vegie Heart Starter 28 fruit apple sauce 253 Baked Stone Fruit 10 Bircher Muesli 9

Citrus Yoghurt with Blueberries & Dried Apricots 17 Energiser Drink 31 Fresh Fruit with Ricotta & Passionfruit Sauce 19 Fruity Yoghurt Drink 30 Granola Parfait 20 Lo-Cal Milkshake 30 mango chutney 184 Mango & Muesli Crunch 10 Passionfruit, Banana & Cottage Cheese Pikelets 11 passionfruit sauce 19 pawpaw salsa 119 Peaches in a Vanilla & Cinnamon Syrup 24 Spiced Pork Steak with Apple 250 Toasted Oats with Soy Milk, Honey & Bananas 13 Tropical Fruit Smoothie 28 Vanilla Yoghurt with Fresh Berries 17 Warm Plums with Orange Sauce 20 see also lemons; limes; oranges; preserved lemons Fusilli with Mushrooms & Spinach 303

garlic Baked Spiced Chicken with Lentils & Roasted Garlic 181 Garlic & Lemon Mushrooms 54 tzatziki 218 pistou 108 Roasted Tomato, Garlic & Basil Soup 76 rouille 69 ginger Baby Trout in Foil with Ginger & Lime 150 Cucumber & Pickled Ginger Sushi 36 orange, ginger & coriander marinade 254 Steamed Prawns with Ginger, Spring Onion & Orange 156 Steamed Snapper with Wonga Bok, Ginger & Coriander 130 Sweet Potato Soup with Ginger 95 Golden Chicken Soup 96 goulash, pork 257 granola Crunchy Granola 21 Granola Parfait 20 Greek Endive & Ricotta Pie 281 Greek Lamb Salad with Garlic Yoghurt 235 Grilled Pita Bread Stuffed with Smoked Chicken & Cucumber Pickles 177 Grilled Scallops with a Melange of Vegetables 122

harissa 276 herbs Chicken with Lemongrass 187 Chilled Cucumber & Chive Soup 83 Chive Scrambled Eggs with Smoked Salmon 16 Dill & Cottage Cheese Bread 317 dill mayonnaise 147 Festival Herbal Rice, Nonya Style 153 fresh herb, mustard and lemon crust 152 herb relish 206 mint yoghurt 177

minted sour cream 86 tomato and herb sauce 212 see also basil; coriander horseradish sour cream 72

Indian Flat Bread 325 Indian Vegetable Patties 264 Insalata Caprese al Tonno Fresco 115 Irish Brown Bread 321 Irish Stew with a Major Twist 226 Italian Mixed Grill 229

Japanese Beef Rolls 204 Japanese Chicken ‘Sausage’ with Snowpeas 172 Jelly of Spicy Tomato Broth with Cauliflower & Broccoli 275

kangaroo Kangaroo with Roasted Sweet Potato Mash & Moroccan Lemon Sauce 232 Seared Kangaroo Fillet on a Bed of Leaves with Tonnata Mayonnaise 238 Thai Kangaroo Salad 240 kebabs Barbecued Swordfish Kebabs with Dill Mayonnaise & Lemon Spinach 147 Brochette of Lamb with Honey 224 Chicken & Capsicum Kebabs 171 Greek Lamb Salad with Garlic Yoghurt 235

lemons dressing 138 fresh herb, mustard and lemon crust 152 Garlic & Lemon Mushrooms 54 Lemon Chicken with Tomatoes & Olives 183 lemon spinach 147 lemony crushed potatoes 220 Moroccan lemon 232 see also preserved lemons lentils Baked Spiced Chicken with Lentils & Roasted Garlic 181 lentil salad 231 Spiced Green Lentil Stew 262 lettuce Cos Lettuce Salad with Poached Egg, Sweetcorn & Anchovy Mayonnaise 47 Lettuce Soup with Minted Sour Cream 86 limes Baby Trout in Foil with Ginger & Lime 150 Blue Eye Steak with Roasted Lime 145 Lo-Cal Milkshake 30 Loin of Lamb with Tomato, Rosemary & Desirée Potatoes 227 Lon Hon Style Braised Vegies in a Claypot 263 Low-Fat Fish & Chips with Tartare Sauce 129

mango chutney 184 Mango & Muesli Crunch 10 lamb Barbecued Lamb Cutlets with Lemon & mayonnaise anchovy 137 Sweet Potatoes 215 dill 147 Barbecued Lamb Stack with tonnata 238 Tzatziki 218 Mediterranean Baked Vegies 284 Brochette of Lamb with Honey 224 Melba Toast 326 Greek Lamb Salad with Garlic Mexican Beef ‘Stew’ 197 Yoghurt 235 Middle Eastern Chicken with Irish Stew with a Major Twist 226 Tabbouleh 174 Italian Mixed Grill 229 Lamb, Barley & Pumpkin ‘Biryani’ 221 Middle Eastern Lamb, Couscous & Tomato Soup 90 Lamb Fillets with Lentil Salad & a mint yoghurt 177 Parmesan Wafer 231 minted sour cream 86 Lamb Loin in Miso with Jerusalem Minute Steak Bruschetta 203 Artichokes 219 Lamb with Tomato & Herb Sauce 212 Moroccan Chicken Rouge 162 Moroccan lemon sauce 232 Loin of Lamb with Tomato, Rosemary Moroccan Marinated Lamb Cutlets 223 & Desirée Potatoes 227 Moules Marinières with Rouille 140 Middle Eastern Lamb, Couscous & muesli Tomato Soup 90 Bircher Muesli 9 Moroccan Marinated Lamb Cutlets 223 Mango & Muesli Crunch 10 Mulligatawny with Lamb 84 Mulligatawny with Lamb 84 Navarin of Lamb 230 mushrooms Rack of Lamb with Spiced Yoghurt & Braised Chicken with a Selection of Warm Beetroot Salad 239 Mushrooms 188 Roast Rump of Lamb with Chilli & Egg on a Plate 22 Garlic and Cauliflower Purée 216 Fusilli with Mushrooms Spaghetti with Sicilian Lamb & Spinach 303 Sauce 307 Garlic & Lemon Mushrooms 54 Spiced Minute Steak of Lamb with Roasted Beef Carpaccio with Chickpea Stew 228 Mushrooms à La Grecque 205 leeks Warm Fetta with Field Mushroom, leek and celery sauce 302 Asparagus & Roma Tomato 62 Poached Leeks with Capers & Boiled Egg Dressing 48 Potato, Leek & Onion Soup 87

INDEX 339

mussels debearding 127 Moules Marinières with Rouille 140 Mussel & Sweetcorn Chowder 89 Mussel & Tomato Stew 127 mustard Dijon mustard dressing 52 fresh herb, mustard and lemon crust 152 honey, mustard & peanut sauce 244 mustard sauce 209 mustard and soy sauce 213 Mustard & Tarragon Chicken Paillard 178 Mustard-Crusted Fillet of Beef with Minted Green Pea Purée 202 orange mustard marinade 246

Nachos ‘Santa Fe’ 270 Navarin of Lamb 230 New Wave Pumpkin Soup 93 noodles Cantonese Roast Duck & Noodle Soup 100 Not Quite Pho 101 Pork Medallions with Orange, Ginger & Coriander on a Bed of Hokkien Noodles 254 Vegetarian Soup Noodles 78 Not Quite Pho 101

Ocean Trout with a Fresh Herb, Mustard & Lemon Crust 152 olives Braised Chicken with Olives & Preserved Lemon 164 Chicken Claypot with Green Olives & Preserved Lemon 190 Lemon Chicken with Tomatoes & Olives 183 olive paste 62 One Pot Chook 193 onions French Onion Soup 88 Potato, Leek & Onion Soup 87 Ripe Tomato, Cucumber & Onion Salad 55 oranges Braised Snapper with Orange, Soy & Coriander 144 orange, ginger & coriander marinade 254 orange mustard marinade 246 Orange Mustard Pork Chop 246 orange sauce 20, 54 Risotto of Dried Fruits & Orange 23 Steamed Chicken with Soy, Orange & Star Anise 166 Steamed Prawns with Ginger, Spring Onion & Orange 156

Palak Curry 278 pancakes Asian Vegetable Pancakes 293 Potato Pancake with a Grilled Field Mushroom & Tomato 27 Pane alla Salvia 327

340 THE HUEY DIET

Pan-Seared Red Mullet with Wild Rocket, Romesco Sauce & Grilled Turkish Bread 109 Pappardelle with Fresh Tuna, Lemon & Capers 304 parsnips Pot Roasted Pork with Parsnips & Apple Sauce 253 Passionfruit, Banana & Cottage Cheese Pikelets 11 pasta 297 al dente 303 Baked Penne with Garlic, Zucchini & Eggplant 299 Chicken Waterzooi with Fettuccine and a Celery & Leek Sauce 302 Fettuccine with Fennel 306 Fettuccine with Smoked Trout & Chive Cream 312 Fusilli with Mushrooms & Spinach 303 Pappardelle with Fresh Tuna, Lemon & Capers 304 Pasta with Angry Sauce 309 Pork in Mustard Sour Cream with Fettuccine 249 Spaghetti with Sicilian Lamb Sauce 307 Spaghetti with Tomato & Basil Nage 310 Tagliatelle with Roasted Tomatoes, Rocket & Chilli 300 pawpaw salsa 119 Peaches in a Vanilla & Cinnamon Syrup 24 peas minted green pea purée 202 Sweet Potato & Green Pea Curry 289 Peppered Steak in Red Wine 201 Perfect Crispy, Crunchy Boiled Vegies 43 Pernod-Scented Fish Soup 69 pesto 93 Petto di Pollo Sotto Aceto con Salsina di Pomodoro Piccante al Freddo 163 Picadillo 197 pickles, cucumber 177 pikelets corn 292 Passionfruit, Banana & Cottage Cheese Pikelets 11 Pinto Bean Chili 261 pistou 108 pizza dough 322 Smoked Salmon 'Pizza' 125 Poached Egg with Pesto Toast & Grilled Tomato 18 Poached Fillet of Beef on a String 198 Poached John Dory with a Light Vegetable Sauce 110 Poached Leeks with Capers & Boiled Egg Dressing 48 pork 243 Baked Pork Fillets with a Honey, Mustard & Peanut Sauce 244 Cantonese Braised Loin of Pork 248 Orange Mustard Pork Chop 246 Pork Goulash 257 Pork Medallions with Orange, Ginger & Coriander on a Bed of Hokkien Noodles 254

Pork in Mustard Sour Cream with Fettuccine 249 Pot Roasted Pork with Parsnips & Apple Sauce 253 Pot Roasted Pork with Young Carrots 245 Soy-Marinated Pork Chop with Snowpea Shoots 252 Spiced Pork Steak with Apple 250 Stirfried Pork Fillet with Capsicum, Chilli & Spring Onion 256 Pot Roasted Pork with Parsnips & Apple Sauce 253 Pot Roasted Pork with Young Carrots 245 potatoes boulangères 108 chips 129 lemony crushed potatoes 220 Loin of Lamb with Tomato, Rosemary & Desirée Potatoes 227 Potato, Leek & Onion Soup 87 Potato Pancake with a Grilled Field Mushroom & Tomato 27 Salt-Baked Baby Potatoes in a Claypot 51 prawns Bourride 134 Spiced Couscous with Prawns, Peas & Mint 133 Steamed Prawns with Ginger, Spring Onion & Orange 156 Tom Yum Goong 85 preserved lemons 35 Braised Chicken with Olives & Preserved Lemon 164 Chicken Claypot with Green Olives & Preserved Lemon 190 salsa 124 pumpkin Lamb, Barley & Pumpkin ‘Biryani’ 221 New Wave Pumpkin Soup 93 Pumpkin Bread 318 Thai Pumpkin & Green Bean Curry 287

Rack of Lamb with Spiced Yoghurt & Warm Beetroot Salad 239 Ratatouille Niçoise with Chickpeas 279 Red Bean, Vegetable & Tomato Soup 75 Red Capsicum Bread 319 rice Chicken & Rice, Spanish Style 186 Cucumber & Pickled Ginger Sushi 36 Festival Herbal Rice, Nonya Style 153 Risotto of Dried Fruits & Orange 23 Satchmo’s Red Beans & Rice 288 Ripe Tomato, Cucumber & Onion Salad 55 Risotto of Dried Fruits & Orange 23 Roast Rump of Lamb with Chilli & Garlic and Cauliflower Purée 216 Roasted Beef Carpaccio with Mushrooms à La Grecque 205 Roasted Capsicum Salad 54 Roasted Root Vegetable Couscous 40 Roasted Tomato, Garlic & Basil Soup 76 Roasted Tuna & Anchovy Salad 154 Roasted Winter Vegies with Balsamic & Thyme 45 rouille 69

Sage Bread 327 salads Asian Chicken Salad 170 Baby Beetroot with an Orange Sauce 54 Caprese Salad with Fresh Tuna 115 Cos Lettuce Salad with Poached Egg, Sweetcorn & Anchovy Mayonnaise 47 Fresh & Tasty Moroccan Salad 35 Fresh Tuna Niçoise 114 Garlic & Lemon Mushrooms 54 Greek Lamb Salad with Garlic Yoghurt 235 Insalata Caprese al Tonno Fresco 115 lentil 231 Ripe Tomato, Cucumber & Onion Salad 55 Roasted Capsicum Salad 54 Roasted Tuna & Anchovy Salad 154 Salad of Barbecued Vegies, Couscous & Harissa Yoghurt 276 Salad of Peppered Goat’s Cheese with a Variety of Leaves 50 Simple Warm Salad with a Dijon Mustard Dressing 52 Thai Kangaroo Salad 240 warm beetroot 239 Warm Middle Eastern Chicken Salad 192 salmon Salmon with Celery-Vanilla Stock 157 Salmon Poached in a Saffron Broth 106 Seared Salmon with Coriander, Beanshoots, Mint & Soy 112 Seviche 117 Slow-Baked Tasmanian Salmon with Pistou & Boulangères Potatoes 108 Steamed Salmon with Vegetable Julienne 121 see also smoked salmon salsa pawpaw 119 preserved lemon 124 tomato 270 Salt-Baked Baby Potatoes in a Claypot 51 Satchmo’s Red Beans & Rice 288 sauces apple 253 black bean 61 celery and leek 302 honey, mustard & peanut 244 light vegetable 110 Moroccan lemon 232 mustard 209 mustard and soy 213 passionfruit 19 orange 20, 54 romesco 109 salsina di pomodoro piccante 163 Sicilian lamb 307 tartare 129 tomato and herb 212 scallops Grilled Scallops with a Melange of Vegetables 122 Scallops with Black Beans, Basil & Tomato 143 Seviche 117 seafood see mussels; prawns; scallops

Seared Kangaroo Fillet on a Bed of Leaves with Tonnata Mayonnaise 238 Seared Salmon with Coriander, Beanshoots, Mint & Soy 112 Seviche 117 Simple Warm Salad with a Dijon Mustard Dressing 52 Slow-Baked Tasmanian Salmon with Pistou & Boulangères Potatoes 108 smoked salmon Chive Scrambled Eggs with Smoked Salmon 16 Fresh Asparagus & Smoked Salmon Rolls 42 Smoked Salmon ‘Pizza’ 125 Smoked Salmon on Sourdough with Baby Spinach & a Poached Egg 14 snapper Barbecued Baby Snapper with ChilliHoney Glaze 148 Braised Snapper with Orange, Soy & Coriander 144 Steamed Snapper with Wonga Bok, Ginger & Coriander 130 Stuffed Snapper in a Claypot 128 soups Asian Sweetcorn Soup 98 Beetroot Soup in the Northern European Manner 72 Black Bean Soup 68 Cantonese Roast Duck & Noodle Soup 100 Cauliflower Soup with a Hint of Curry 70 Clear Minestrone with Veal Shank 77 Cock-A-Leekie with Shredded Chicken 92 French Onion Soup 88 Golden Chicken Soup 96 Lettuce Soup with Minted Sour Cream 86 Middle Eastern Lamb, Couscous & Tomato Soup 90 Mulligatawny with Lamb 84 Mussel & Sweetcorn Chowder 89 New Wave Pumpkin Soup 93 Not Quite Pho 101 Pernod-Scented Fish Soup 69 Potage Parmentier 87 Potato, Leek & Onion Soup 87 Red Bean, Vegetable & Tomato Soup 75 Roasted Tomato, Garlic & Basil Soup 76 Spiced Carrot Soup 67 Sweet Potato Soup with Ginger 95 Thai Vegetable Soup 73 Tom Yum Goong 85 Vegetarian Soup Noodles 78 soups, chilled Chilled Cucumber & Chive Soup 83 Chilled Tomato Soup 80 soy mustard and soy sauce 213 Soy Sauce Yellowtail with Rice & Steamed Greens 142 Soy-Marinated Pork Chop with Snowpea Shoots 252 Steamed Chicken with Soy, Orange & Star Anise 166 Spaghetti with Sicilian Lamb Sauce 307 Spaghetti with Tomato & Basil Nage 310

Spiced Carrot Soup 67 Spiced Couscous with Prawns, Peas & Mint 133 Spiced Green Lentil Stew 262 Spiced Minute Steak of Lamb with Chickpea Stew 228 Spiced Pork Steak with Apple 250 spiced yoghurt 239 Spicy Flat Bread 325 Spicy Steamed Fish, Thai Style 113 Spicy Virgin Mary 31 spinach Dead Easy Spinach 39 Fusilli with Mushrooms & Spinach 303 lemon spinach 147 Smoked Salmon on Sourdough with Baby Spinach & a Poached Egg 14 Stirfried Spinach with Garlic & Sesame Seeds 39 spring rolls Steamed Vegetable Spring Rolls 46 Steak Grilled over Rock Salt 206 Steak Niçoise 236 Steamed Chicken with Soy, Orange & Star Anise 166 Steamed Prawns with Ginger, Spring Onion & Orange 156 Steamed Salmon with Vegetable Julienne 121 Steamed Snapper with Wonga Bok, Ginger & Coriander 130 Steamed Vegetable Spring Rolls 46 Steamed Whiting with a Lemon Dressing 138 stews Bourride 134 Corn & Zucchini Cakes with Tomato & Zucchini Stew 284 French Seafood Stew 134 Irish Stew with a Major Twist 226 Mexican Beef ‘Stew’ 197 Mulligatawny with Lamb 84 Mussel & Tomato Stew 127 Picadillo 197 Spiced Green Lentil Stew 262 Spiced Minute Steak of Lamb with Chickpea Stew 228 Vegetarian Hot Pot 295 stirfries Stirfried Pork Fillet with Capsicum, Chilli & Spring Onion 256 Stirfried Spinach with Garlic & Sesame Seeds 39 Vegetable Stirfry 59 stocks 329 Beef Stock 331 celery-vanilla 157 Chicken Stock 334 Fish Stock 335 Vegetable Stock 332 Stuffed Capsicum 282 Stuffed Snapper in a Claypot 128 sushi Cucumber & Pickled Ginger Sushi 36 sweet potatoes Barbecued Lamb Cutlets with Lemon & Sweet Potatoes 215 Sweet Potato & Green Pea Curry 289 sweet potato mash 232 Sweet Potato Soup with Ginger 95

INDEX 341

sweetcorn Asian Sweetcorn Soup 98 barbecued 168 corn & zucchini Cakes 284 Cos Lettuce Salad with Poached Egg, Sweetcorn & Anchovy Mayonnaise 47 Mussel & Sweetcorn Chowder 89 pikelets 292 Swordfish with Preserved Lemon Salsa 124

tomato and herb sauce 212 Warm Fetta with Field Mushroom, Asparagus & Roma Tomato 62 tongue Braised Ox Tongue with Mustard & Soy Sauce 213 Tonno & Fagioli 116 tortillas Chicken Wrap with Mango Chutney 184 Tandoori Chicken Tortilla 179 Trio of Salads 54 Tropical Fruit Smoothie 28 tuna Caprese Salad with Fresh Tuna 115 Insalata Caprese al Tonno Fresco 115 Fresh Tuna Niçoise 114 Pappardelle with Fresh Tuna, Lemon & Capers 304 Roasted Tuna & Anchovy Salad 154 Tataki Tuna 135 tonnata mayonnaise 238 Tonno & Fagioli 116 Tuna Burger 137 Tunisian Chakchouka 268 2-Minute Steak with Lemony Crushed Potatoes & Roasted Capsicum 220

tabbouleh 174 Tagliatelle with Roasted Tomatoes, Rocket & Chilli 300 Tandoori Chicken Tortilla 179 tapenade 62 tartare sauce 129 Tataki Tuna 135 Toasted Oats with Soy Milk, Honey & Bananas 13 Tom Yum Goong 85 tomatoes Asparagus with Roasted Tomatoes & Basil 56 Chickpea, Vegetable & Tomato Tagine 267 Chilled Tomato Soup 80 Chinese Tomato Beef 210 veal Jelly of Spicy Tomato Broth with Clear Minestrone with Veal Shank 77 Cauliflower & Broccoli 275 vegetables Lemon Chicken with Tomatoes & Asian Vegetable Pancakes 293 Olives 183 Barbecued Vegies with Baba Loin of Lamb with Tomato, Rosemary Ghanoush 272 & Desirée Potatoes 227 Cantonese Braised Chicken with Vegies Middle Eastern Lamb, Couscous & 176 Tomato Soup 90 Chickpea, Vegetable & Tomato Mussel & Tomato Stew 127 Tagine 267 peeling 210 Crudités with Coriander Aioli 58 Poached Egg with Pesto Toast & Grilled Fresh Vegie Heart Starter 28 Tomato 18 Indian Vegetable Patties 264 purée 284 Jelly of Spicy Tomato Broth with Red Bean, Vegetable & Tomato Cauliflower & Broccoli 275 Soup 75 julienne 121 Ripe Tomato, Cucumber & Onion light vegetable sauce 110 Salad 55 Lon Hon Style Braised Vegies in a roasted 56 Claypot 263 Roasted Tomato, Garlic & Basil Mediterranean Baked Vegies 284 Soup 76 Palak Curry 278 salsa 270 Perfect Crispy, Crunchy Boiled salsina di pomodoro piccante 163 Vegies 43 Scallops with Black Beans, Basil & Ratatouille Niçoise with Tomato 143 Chickpeas 279 Spaghetti with Tomato & Basil Red Bean, Vegetable & Tomato Nage 310 Soup 75 Tagliatelle with Roasted Tomatoes, Roasted Root Vegetable Couscous 40 Rocket & Chilli 300

342 THE HUEY DIET

Roasted Winter Vegies with Balsamic & Thyme 45 Salad of Barbecued Vegies, Couscous & Harissa Yoghurt 276 Steamed Vegetable Spring Rolls 46 Thai Vegetable Soup 73 Tunisian Chakchouka 268 Vegetable Chili with Corn Pikelets 292 Vegetable Stirfry 59 Vegetable Stock 332 see also particular vegetables vegetarian Boston Vegetarian Baked Beans 26 Vegetarian Hot Pot 295 Vegetarian ‘Cottage’ Pie 274 Vegetarian Hot Pot 295 Vegetarian Soup Noodles 78

Warm Fetta with Field Mushroom, Asparagus & Roma Tomato 62 Warm Middle Eastern Chicken Salad 192 Warm Plums with Orange Sauce 20 West Indian Spice-Rubbed Chicken with Barbecued Corn 168 Wonga Bok with Black Bean Sauce 61

yeast 317 yoghurt Citrus Yoghurt with Blueberries & Dried Apricots 17 Energiser Drink 31 Fruity Yoghurt Drink 30 garlic 218 Granola Parfait 20 harissa 276 Lo-Cal Milkshake 30 mint 184 spiced 239 spring onion 51 Vanilla Yoghurt with Fresh Berries 17

zucchini Baked Penne with Garlic, Zucchini & Eggplant 299 Corn & Zucchini Cakes with Tomato & Zucchini Stew 284

The Huey Diet

The Huey Diet

Huey

The Stories Huey Tells

The Huey P. Newton Reader

UH-1 Huey

UH-1 Huey Gunships

UH-1 Huey in color

UH-1 Huey in Action

The 17 Day Diet

The Nantucket Diet Murders

The Diet Alternative

The Juicing Detox Diet

The Fat-Fighter Diet

THE STONE AGE DIET

Huey P. Newton: The Radical Theorist

The self-compassion diet

The New Evolution Diet

The 17 Day Diet

The Rosedale Diet

The Beauty Diet

The Beauty Diet

The Self-Compassion Diet

The Paleo Diet

The Anabolic Diet

The Mediterranean Diet

Fasting-The Ultimate Diet

The Warrior Diet

The Paleo Diet

The F.A.S.T. Diet

The Huey Diet

The Huey Diet

Huey

The Stories Huey Tells

The Huey P. Newton Reader

UH-1 Huey

UH-1 Huey Gunships

UH-1 Huey in color

UH-1 Huey in Action

The 17 Day Diet

The Nantucket Diet Murders

The Diet Alternative

The Juicing Detox Diet

The Fat-Fighter Diet

THE STONE AGE DIET

Huey P. Newton: The Radical Theorist

The self-compassion diet

The New Evolution Diet

The 17 Day Diet

The Rosedale Diet

The Beauty Diet

The Beauty Diet

The Self-Compassion Diet

The Paleo Diet

The Anabolic Diet

The Mediterranean Diet

Fasting-The Ultimate Diet

The Warrior Diet

The Paleo Diet

The F.A.S.T. Diet

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