Kane's Kitchen - 28th February 2012 - Guacamole

Guacamole is perfect as a summer dip, a sandwich spread, on a baked potato or as a topping for nachos!

 Guacamole

  

Serves:  6    

Prep Time:  15 mins

Cook Time:  No cooking required

What You’ll Need:

• 3 ripe avocados
• ½ red onion, finely chopped
• ½ jalapeño chilli, finely chopped
• 2 tbsp fresh coriander, coarsely chopped
• ½ tbsp fresh lime juice
• 1tsp salt
• ½ tsp black pepper
• ½ tomato, seeds and pulp removed, chopped
• 1 tsp cumin
• 1 tbsp sour cream

 What You’ll Need To Do:

1.        Cut the avocados in half and remove the seeds.  Scoop out the flesh with a spoon. In a large bowl, mash lightly with the back of a fork.

2.        Add the onion, chilli, coriander, tomato, lime juice, salt, pepper, cumin and sour cream and gently mix. 

3.        Taste and add additional seasoning if required.  Serve immediately. 

 Tips: 

When selecting avocados, choose the ones which are soft to touch, however be wary of over-ripe avocados.

If you can’t find fresh jalapeño chillies, substitute with the pickled variety.  Red chillies also work, however these can be too spicy for some. 

As soon as the flesh of an avocado is exposed, the oxygen in the air will cause it to discolour and turn brown.  The acid in the lime juice helps to stop this process.  Some even say that returning the avocado seed to the guacamole will prevent it from turning brown – try it!

   

Kane's Kitchen - 21st February 2012 - Sticky Chicken Wings

Sticky Chicken Wings

Serves:  4    

Prep Time:  10 minutes

Cook Time:  30 minutes

What You’ll Need:

• 1.5kgs chicken wings, tips removed and cut into two pieces at the joint
• 1 tbsp garlic, finely chopped
• 1 tbsp ginger, finely chopped
• 1 red chilli, finely chopped
• 2 whole star anise
• 1/3 cup light soy sauce
• 1/3 cup sake
• 3 tbsp oyster sauce
• 3 tbsp mirin
• 3 tbsp brown sugar
• Handful of spring onions (green part, chopped, for garnish)
• Handful coriander, chopped, for garnish
• 1 tsp sesame seeds, toasted, for garnish

 What You’ll Need To Do:

1.        In a large wok or saucepan, fry the chicken wings in some olive oil with the garlic, ginger, chilli and star anise for about 8 minutes, or until the wings are golden on the outside.  You may need to do this in batches, depending on the size of your wok.

2.        Add the soy sauce, sake, oyster sauce, mirin and brown sugar and bring to a simmer. Cover and simmer over a medium heat for 10 minutes.

3.        Remove the lid and turn the heat to medium-high.  Cook, stirring occasionally, until the sauce has reduced to a thick glaze (about another 10 minutes). 

4.        Discard the star anise.  Serve wings on a platter and top with spring onions, coriander and a sprinkle of toasted sesame seeds.  

Kane's Kitchen - 14th February 2012 - Green Smoothie

Green Smoothie

Serves:  2    

Prep Time:  5 minutes

Cook Time:  No cooking required

What You’ll Need:

• 2 cups water
• 1 cup ice cubes
• 6 cups baby spinach
• 1 stalk celery
• 1 apple, cored and chopped
• 1 kiwifruit, peeled
• 1 banana, peeled
• 2 tbsp lemon juice

 What You’ll Need To Do:

1.        Add water, spinach, ice and celery to a blender. 

2.        Starting on a low speed, blend until smooth.

3.        Increase speed and add the apple and kiwifruit.

4.        Add the banana and lemon juice and blend until smooth.

You can add any other green leafy vegetable to your smoothie – kale works well.  Experiment with blueberries, mint, basil and protein powder. 

Adjust the amount of water you add at the start to get the smoothie to your desired consistency.  

Kane's Kitchen - 7th February 2012 - Homemade Baked Beans

Homemade Baked Beans

  

Serves:  4    

Prep Time:  10 minutes

Cook Time:  20 minutes

What You’ll Need:

• 1 x 400g can cannellini beans
• 1 x 400g can four bean mix
• 2 x 400g can chopped tomatoes
• 1 tbsp tomato paste
• 1 tbsp Worcestershire sauce
• 2 tsp cumin
• 1 tbsp Dijon mustard
• 1 brown onion, finely diced
• ¼ cup chopped parsley
• 2 cloves garlic, crushed
• 2 bay leaves
• 1 tbsp brown sugar
• Salt and pepper to season

  

What You’ll Need To Do:

1.        Drain and rinse the beans and set aside. 

2.        In a heavy bottomed saucepan, sauté the onion and garlic in some oil until soft.  Add the tomatoes, tomato paste, Worcestershire sauce, cumin, mustard, bay leaves and brown sugar.  Simmer for 10 minutes.

3.        Test for seasoning and add salt and pepper if desired.  Add the beans and parsley and cook for a further 5 minutes. 

4.        Serve with toasted sourdough topped with a fried egg. 

Kane's Kitchen - 31st January 2012 - Lamb and Chickpea Salad

Lamb and Chickpea Salad

Serves:  4    

Prep Time:  15 mins

Cook Time:  30 mins

What You’ll Need:

• 180g fillet lamb back strap
• 1 red capsicum, sliced
• 1 zucchini, sliced
• 420g can chickpeas, drained
• 50g baby spinach leaves
• ½ red onion, sliced finely
• ¼ cup roughly chopped semi-dried tomatoes
• 2 tsp sesame seeds, toasted
• Handful feta cheese, crumbled
• Salt and pepper to season
• 2 slices wholemeal bread, toasted

Dressing:

• 2 tbsp lemon juice
• 1 tsp cumin
• 2 tsp chopped tarragon
• 1 tsp dijon mustard
• 1 clove garlic, cut in half, for infusing

  

What You’ll Need To Do:

1.        Preheat oven to 180°C and line two baking trays with baking paper.

2.        Arrange zucchini and capsicum in a single layer on one of the trays and spray with oil.  Season with salt and pepper and bake for 30 minutes or until soft.

3.        Meanwhile, seal the lamb in a pan.  Place on a baking tray and bake for 15 minutes.  Rest in foil for 5 minutes.  Slice finely.

4.        For the dressing, combine all ingredients in a bowl and whisk.  Remove garlic.

5.        In a large bowl, combine all salad ingredients (except for the sliced lamb) and add dressing.  Toss to coat. 

6.        To plate, arrange the salad and top with sliced lamb and serve with pita bread.