food|weeknights Thursday This risotto is light yet creamy. Make sure you use FODMAP-friendly stock and keep to the recommended portion size of asparagus (1 spear per serving) and celery (½ stick per serving).
FILLET STEAK WITH SLOWCOOKED TOMATOES, SALSA VERDE AND WATERCRESS
Portion size: 560g Kcals: 450 Fat: 15.8g Saturated fat: 5.7g Carbs: 40g Sugar: 1g Fibre: 1.5g Protein: 27g Salt: 2g Allergens: Celery, crustaceans, milk, sulphites
INGREDIENTS 4 x 100g fillet steaks FOR THE SLOW-COOKED TOMATOES: 520g/4 vine-ripened tomatoes or 16 cherry tomatoes 2 sprigs of fresh thyme splash of balsamic vinegar splash of olive oil pinch of caster sugar salt and freshly ground black pepper FOR THE SALSA VERDE: 2 tsp white wine vinegar 4–5 fresh basil sprigs, leaves only handful of fresh flat-leaf parsley 6g/2 tinned anchovy fillets, drained and finely chopped 3 tsp capers 100ml garlic-infused olive oil FOR THE WATERCRESS SALAD: 100g watercress 4 tbsp olive oil 1 tsp white wine vinegar 1 tsp Dijon mustard pinch of salt
Wednesday PRAWN RISOTTO WITH ASPARAGUS 600ml homemade low FODMAP chicken stock (opposite) 1 tbsp butter 2 tsp garlic-infused oil pinch of asafoetida powder 60g/1 celery stick, finely diced 100g Arborio rice
100ml dry white wine 200g large cooked peeled prawns 20g/2 asparagus spears, steamed and diced 1 tbsp grated lemon zest 1 tbsp chopped fresh chives freshly ground black pepper
Place the stock in a saucepan and keep on a low heat while you cook the risotto. Heat the butter and garlic-infused oil in a separate large saucepan set over a low heat. Add the asafoetida powder, followed by the diced celery, and cook slowly for about 5 minutes, until soft. Add the rice and raise the heat to medium. Stir for 1–2 minutes, until the grains look toasted but not browned. Add the wine and stir until it has been absorbed into the rice, then start adding the stock one ladle at a time, stirring frequently.
Wait until it has all been absorbed into the rice before adding the next ladleful of stock. It should take 15–20 minutes to cook the rice. The ideal risotto is soft but still has a bite. Use extra boiling water if you run out of stock. Five minutes before you feel it’s cooked, stir in the prawns, asparagus and lemon zest and continue to cook for 5 minutes, stirring gently. Remove from the heat when the risotto is done and stir in the chives and a pinch of freshly ground black pepper. Serve straight away.
Preheat the oven to 120°C. To prepare the slowcooked tomatoes, combine the thyme, vinegar, oil, sugar and seasoning and dip the tomatoes (still on the vine) into the mix, coating them completely. Place on a baking tray and gently roast them in the oven for 15–20 minutes. Heat a large frying pan over a high heat until it’s smoking hot, then brush with olive oil. Season one side of the steak and put it in the hot pan, seasoned side down. Cook for 1–2 minutes, until nicely browned. Just before turning it over, season the raw side and brown for 1–2 minutes more. Turn down the heat and cook to your liking. This can take another minute on each side for rare, 2–3 minutes for medium and 4–5 minutes for well done. To make the salsa verde, pour the vinegar into a blender with the basil leaves, parsley, anchovies and capers and blend to a purée. With the motor still running, gradually add just enough of the olive oil to give a sauce-like consistency. To make the watercress salad, simply toss all the ingredients together and season to taste. To serve the steaks, place the slowcooked tomatoes on the side and spoon the salsa verde over the steak. Add the watercress salad on the side.
26 | ICA HOME & LIVING | AUTUMN 2017
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28/08/2017 10:50