Madras fish with turmeric & vegetable rice

Preparation Time

5 minutes

Cooking Time

10 minutes

Ingredients (serves 4)

• 500ml (2 cups) water
• 240g (2 cups) express long-grain 6-minute cooking rice (Sunrice brand)
• 1/4 tsp ground turmeric
• 270g (about 2 cups) frozen vegetable combos, Mediterranean (McCain brand)
• Salt & freshly ground black pepper
• 1 1/2 tbs Madras curry paste (Patak's brand)
• 2 tsp fresh lemon juice
• 4 (about 150g each) firm white fish fillets (like silver warehou or ling)
• 1 tbs olive oil
• 1 lemon, cut into wedges, to serve

 

Method

1. Cover and bring the water to the boil in a medium saucepan over medium-high heat. Add rice and turmeric, and stir to combine. Cover and return to the boil. Reduce heat to medium and cook, partially covered, without stirring, for 2 minutes. Stir in vegetables and simmer, covered, for a further 4-5 minutes or until rice and vegetables are tender. Remove the lid and use a fork to fluff the grains of rice. Taste and season with salt and pepper.
2. Meanwhile, combine the curry paste and lemon juice in a small bowl. Brush the mixture over both sides of the fish fillets. Heat the oil in a large non-stick frying pan over medium heat. Cook the fish fillets for 1-2 minutes each side or until the flesh flakes with a fork.
3. Spoon the turmeric & vegetable rice evenly among serving plates. Serve immediately with the fish and lemon wedges.

Salmon coulibiac

Our twist on the classic Russian fish pie is good for entertaining or a casual, comforting midweek meal. 

Preparation Time

15 minutes

Cooking Time

30 minutes

Ingredients (serves 4)

• 16 sheets filo pastry
• Olive oil
• 250g pkt Uncle Ben’s Express Chinese Style Rice
• 400g pkt Woolworths Fresh Traditional Stir-Fry Vegetables
• 4 (about 200g each) skinless salmon fillets

 

Method

1. Preheat oven to 190°C. Line a baking tray with non-stick baking paper.
2. Place filo on a clean work surface. Cover with a dry tea towel, then a damp tea towel (this prevents it from drying out). Brush 1 filo sheet with oil. Top with another filo sheet. Brush with oil. Repeat with another 2 filo sheets and oil to make a 4-sheet stack.
3. Place one-quarter of rice in centre of filo stack. Top with one-quarter of the vegetables. Top with the salmon. Season with salt and pepper. Fold in the sides to enclose. Place, seam-side down, on prepared tray. Repeat with oil and remaining filo, rice, vegetables and salmon to make 4 parcels.
4. Brush with oil. Bake for 30 minutes or until golden and crisp.

Tuna brown rice salad

Ingredients (serves 4)

• 450g packet brown rice in
• 2 1/2 minutes
• 310g can corn kernels, drained
• 250g cherry tomatoes, quartered
• 425g can tuna in springwater, drained, flaked
• 6 green onions, thinly sliced
• 1/4 cup 100% fat-free French salad dressing

 

Method

1. Microwave rice following packet directions. Transfer to a large bowl. Using a fork, stir to separate grains. Set aside for 5 minutes to cool.
2. Add corn, tomato, tuna and three-quarters of the onion to rice. Season with salt and pepper. Add dressing. Toss to combine. Serve topped with remaining onion.

 

Notes

Budget tip: Use 4 cups cooked brown rice instead of instant rice and save around $2.68 in total.
Variation: You could use balsamic dressing instead of French.

Indian lamb cutlets with coriander and coconut rice

Cooking Time

30 minutes

Ingredients (serves 4)

• 1 1/2 cups basmati rice, rinsed
• 1 small bunch coriander
• 2 long green chillies, deseeded, chopped
• 1 cup plain natural yoghurt
• 2 tablespoons desiccated coconut
• 2 tablespoons Indian curry powder
• 12 (100g each) French trimmed lamb cutlets
• 2 tablespoons olive oil

 

Method

1. Place rice in a medium saucepan. Cover with 1 1/2 cups of cold water. Add a pinch of salt. Bring to the boil over high heat. Reduce heat to low. Simmer, covered, for 12 minutes or until rice is tender.
2. Meanwhile, place coriander and chillies in a food processor. Process until coarsely chopped. Combine yoghurt and 2 tablespoons of coriander mixture in a small bowl. Combine remaining coriander mixture and coconut in a small bowl.
3. Spoon curry powder over a plate. Press cutlets into powder to coat. Shake off excess. Heat oil in a large, non-stick frying pan over medium-high heat. Cook lamb, in batches, for 3 minutes each side or until cooked to your liking.
4. Stir coconut mixture through rice. Serve chops with rice and a dollop of yoghurt mixture.

'Vegiladas' with rice and corn salad

Try this vegetarian enchilada creation that is rich, satisfying and budget friendly! 

Ingredients (serves 4)

• 300g packet Sanitarium Vegie Delights vegie mince
• 400g can red kidney beans, drained, rinsed
• 375g jar enchilada sauce
• 12 flour tortillas
• 1 cup grated tasty cheese

• Rice and corn salad

• 1/2 cup long-grain white rice
• 310g can corn kernels, drained
• 3 green onions, thinly sliced
• 1/3 cup fresh coriander leaves, chopped
• 1 tablespoon lime juice

 

Method

1. Preheat oven to 180°C/160°C fan-forced. Lightly grease a 5cm-deep, 25cm x 35cm (base) baking dish. Break vegie mince into a bowl. Add beans. Reserve 1/2 cup enchilada sauce. Add remaining sauce to mince mixture. Stir to combine.
2. Heat a frying pan over medium heat. Add 1 tortilla. Cook for 10 seconds each side or until softened. Transfer to a flat surface. Top with ¼ cup mince mixture. Roll up to enclose filling. Place, seam side down, in prepared dish. Repeat with remaining tortillas and mince mixture.
3. Spread reserved sauce over centre of tortillas. Sprinkle with cheese. Bake for 20 to 25 minutes or until cheese has melted.
4. Meanwhile, make salad Cook rice in a saucepan of boiling water for 10 minutes or until tender. Drain. Place rice, corn, onion, coriander and lime juice in a bowl. Season with salt and pepper. Toss to combine. Serve enchiladas with rice salad.

Notes

You could add 1 small red capsicum, diced, to the rice salad in step 4 for extra flavour.

Capsicums stuffed with rice, quinoa and lentil salad

Whether at the park, on the beach or in your garden, this savoury package is all about enjoying the best days of summer. 

Preparation Time

40 minutes

Cooking Time

45 minutes

Ingredients (serves 6)

• 6 red capsicums, halved lengthwise, seeded, stems left intact
• 1/2 bunch thyme
• 6 cloves garlic, thinly sliced
• 125ml (1/2 cup) extra virgin olive oil
• 200g (1 cup) basmati rice
• 190g (1 cup) red quinoa (see note)
• 200g (1 cup) French-style green lentils
• 55g (1/3 cup) currants
• 60ml (1/4 cup) white wine vinegar
• 1/2 lemon, juiced
• 1/2 tsp Spanish smoked paprika
• 1/2 tsp ground cumin
• 1/4 cup roughly chopped flat-leaf parsley
• 100g feta, crumbled

 

Method

1. Preheat oven to 220C. Place capsicums, cut-side up, in a roasting pan. Scatter with thyme and one-third of the garlic, then drizzle with 2 tbs oil. Season with salt and pepper. Roast for 30 minutes or until tender. Discard thyme.
2. Meanwhile, place rice and quinoa in a bowl, cover with cold water and set aside to soak for 15 minutes.
3. Cook lentils in a saucepan of boiling salted water for 15 minutes. Drain rice and quinoa, then add to lentils with remaining garlic. Cook for 15 minutes or until lentils, rice and quinoa are tender. Drain.
4. Meanwhile, place currants, vinegar, lemon juice, paprika, cumin, parsley and remaining 80ml (1/3 cup) oil in a large bowl. Season and stir to combine.
5. Add rice mixture to currant mixture and toss to combine. Spoon into roast capsicums and scatter with feta. Serve immediately or keep in a container in the fridge for up to 1 day.

Notes

This is a great stand-alone dish for vegetarians and a perfect side dish for sausages or grilled lamb cutlets. It serves six as a main or 12 as a side.
Quinoa is a protein-rich grain-like seed originating from south america. available from health food shops and selected supermarkets. substitute white quinoa for the red.

Italian Beef and Rice Skillet

INGREDIENTS

4          slices bacon, cut into 1-inch pieces

1           lb lean (at least 80%) ground beef

1           medium onion, chopped (1/2 cup)

1           small bell pepper (any color), chopped (1/2 cup)

2           cloves garlic, finely chopped

1/2        teaspoon salt

2           cups water

1           can (14.5 oz) diced tomatoes, undrained

1           can (2.25 oz) sliced ripe olives, drained

1 1/2     teaspoons Italian seasoning

2           cups uncooked instant white rice

1           cup shredded mozzarella cheese (4 oz)

 

 

DIRECTIONS  

1 In 12-inch skillet, cook bacon over medium-high heat until almost crisp. Add beef, onion, bell pepper, garlic and salt; cook 5 to 7 minutes, stirring frequently, until beef is thoroughly cooked; drain. 2 Stir in water, tomatoes, olives and Italian seasoning; heat to boiling. Stir in rice. Reduce heat to medium; cover and simmer about 5 minutes or until rice is tender. 3 Sprinkle with cheese; cover and let stand until melted.

A few slices of bacon adds a nice smoky flavor to this easy one-dish beef and rice meal. In place of plain diced tomatoes, you can use Italian-style diced tomatoes, tomatoes with garlic or tomatoes with celery and green bell pepper. Chop some fresh herbs that you may have, such as parsley, basil or oregano, or a combination of herbs, and mix into the shredded mozzarella before sprinkling on top of the rice dish.