Annette Sym
Annette Sym Contributed

Spicing up meals with chilli without making it too hot

IF YOU love Mexican or spicy food you probably are a fan of chilli.

Cooking with fresh chilli can be a bit scary especially if you don't like food to be too hot.

The colours of the different chillies help you to understand which should be used in what.

For example red chillies are best with beef, green chillies are great in tomato based sauces with pork and chicken.

Most people tend to favour chilli powder as you can control the heat of the dish better.

Here are a few tips:

  • To smooth the chilli intensity of the dish add a small amount of brown sugar to the sauce. This will reduce the acidity from the tomatoes as well.
  • Red chillies are an excellent source of vitamin C.
  • The best chillies are those that are bright in colour and are firm with no blemishes.
  • To prepare a fresh chilli it is best to rinse then cut in half using a sharp knife. Remove ALL the seeds then slice. If you want the sauce really hot then you can leave a few seeds in.
  • The most important thing to remember when cooking with chilli is to wash your hands well after handling. If you have residue left on your hands and you rub your eyes it will cause a burning sensation.
  • If using chilli powder 1/8th teaspoon for a mild chilli, ¼ teaspoon for medium and ½ teaspoon for hot.

Annette's cookbooks SYMPLY TOO GOOD TO BE TRUE 1-7 are sold in all good newsagents or visit www.symplytoogood.com.au for more recipes and tips. 

You can also join Annette's Facebook page at Symply Too Good.

 

Shanghai Beef Stir-Fry with Almonds
SERVES: 4
RECIPE FROM SYMPLY TOO GOOD TO BE TRUE BOOK 7 

Shanghai Beef Stirfry with Almonds
Shanghai Beef Stirfry with Almonds

 

  • ¼ cup (30g) slivered almonds
  • cooking spray
  • 500g lean rump steak cut into strips
  • 1 teaspoon crushed garlic (in jar)
  • 1 onion cut in half then sliced
  • 2 cups broccoli small florets
  • 1½ cups water
  • ¾ teaspoon fresh chilli finely chopped (optional)
  • 1 cup red capsicum cut into strips
  • 2 cups eggplant diced
  • 1 cup zucchini sliced
  • 1 teaspoon salt-reduced beef stock powder
  • 1 tablespoon soy sauce 43% less salt
  • 2 tablespoons Chinese cooking wine
  • 3 tablespoons kecap manis
  • 1 tablespoon cornflour

Step 1: Place almonds on foil under griller and toast.
Be careful as they burn easily. Leave to one side.

Step 2: In a wok or large non-stick frypan that has been coated with cooking spray, sauté rump until browned. Remove onto a plate and leave to one side.

Step 3: Re-spray pan, then add garlic, onion and broccoli with ½ cup of water. Cook for 2 minutes. Add chilli, capsicum, eggplant and zucchini with ¼ cup water and toss together well. Cook for 3 minutes stirring often.

Step 4: Add stock powder, soy sauce, wine and kecap manis to pan and combine well.

Step 5: Combine cornflour with remaining ¾ cup of water, add to pan and stir well. Once boiled, add cooked rump back to pan and coat with sauce. Sprinkle equal quantities of almonds over each serve.

Variations: Replace rump with 500g skinless chicken breast cut into strips, 500g lean lamb leg steaks cut into strips or 400g firm tofu diced, or for a lower fat count, omit almonds. This will reduce the fat in each serve by 4.5g.

Suitable to be frozen.

DIETITIAN'S TIP: Including lots of green vegetables provides added vitamins, minerals and fibre. They also help fill you up by providing bulk to the meal.
 

NUTRITIONAL INFORMATION

PER SERVE

RUMP

CHICKEN

LAMB

TOFU

FAT   TOTAL

8.0g

7.7g

7.5g

10.8g

         SATURATED

1.9g

1.3g

1.8g

0.5g

FIBRE

4.5g

4.5g

4.5g

4.5g

PROTEIN

34.9g

33.9g

34.2g

15.7g

CARBS

19.1g

19.1g

19.1g

23.1g

SUGAR

13.9g

13.9g

13.9g

14.9g

SODIUM

580mg

587mg

598mg

524mg

KILOJOULES

1216 (cals 290)

1185 (cals 283)

1185 (283)

953 (cals 228)

GI RATING

MEDIUM

MEDIUM

MEDIUM

MEDIUM



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