South Pacific and Oceania

  • Time: 20 minutes
  • Complexity: very easy

Squid in sour cream in multicooker

Ingredients

260 g (9 oz) squid rings (frozen) | 220 g (7.8 oz) sour cream | 160 g (5.6 oz) tomatoes | 100 g (3.5 oz) carrot | salt, spices

Fried King Prawns in multicooker

Ingredients

600 g (21 oz) King Prawns, frozen | 100 ml sunflower oil | salt, spices

Vegetable Juice with Spices

Ingredients

2 large carrots | 6 lettuce leaves | 1 apple | grated ginseng or ginger

Milk soup with seafood

Ingredients

1 package (500 g) of frozen seafood cocktail | 1 liter of milk | 500 g of creams (33% of fat) | 125 g of sour cream (40% of fat) | 1 tablespoon of flour | 2 onions | 1 tablespoon of butter | Salt, pepper

Grilled scallop and bacon kebabs

Ingredients

4 rashers lean back bacon, fat removed (8 Sins on Green) | 8 x 57 g/2 oz scallops natural (28 Sins on Green) | 1 tablespoon finely chopped parsley | For the mustard dip: | 100 g / 3 1/2 oz very low fat fromage frais | 2 level teaspoons whole-grain Dijon mustard (1 Sin)

Scallops are always a wonderful treat, especially if you are fortunate enough to have a good local supply or are able to lay your hands on really fresh ones. The secret of cooking scallops is not to overcook them or they will lose their succulent juiciness and become tough and stringy.

Spicy Indonesian chicken kebabs

Ingredients

454 g/1 lb boned, skinned chicken breasts (24 Sins on Green) | juice of 1 lemon | 1 teaspoon salt | 1 garlic clove, crushed | 1 level tablespoon ground сoriander | 1 level tablespoon ground cumin | 1/2 teaspoon turmeric | 57 ml/2 fl oz canned coconut milk (5 Sins) | lime or lemon wedges, to serve

Mini kebabs threaded on to thin bamboo skewers make good bite-sized party snacks. Serve one of the dips featured in this book with these delicately spiced chicken kebabs.

Green onion and ginger dip

Ingredients

283 g/10 oz very low fat natural fromage frais | 4 spring onions, finely sliced | 1 green pepper, deseeded and finely diced | 1/4 cucumber, peeled and diced | 1 garlic clove (optional) | 1 x 2.5 cm/1 in piece fresh root ginger, peeled and finely chopped | 1 teaspoon curry powder | 1 level tablespoon tomato puree (1/2 Sin) | freshly ground sea salt | chopped fresh coriander or thinly sliced spring onions, to garnish

This dip is the perfect accompaniment to the Spicy Indonesian chicken kebabs. Like all the other dips featured here, it is very low in Sins and goes down well at parties.

Herby cheese and pepper roll-ups

Ingredients

4 peppers (red, yellow or green) | 57 g/2 oz very low fat natural fromage frais | 57 g/2 oz low-fat soft cheese (4 Sins) | 57 g/2 oz sun-dried tomatoes, chopped (1 Sin) | 1 small red chilli, deseeded and finely chopped (optional) | 1 teaspoon finely chopped parsley | 1 teaspoon finely chopped coriander | few sprigs of watercress, chopped | salt and freshly ground black pepper | 24 long fresh chives

If wished, you can use a mixture of red, yellow and green peppers to make these colourful party canapes. They can be made in advance and stored for several hours in the refrigerator until you are ready to serve them. Because they are good "finger food", these pepper rolls would be prefect for popping into your packed lunch box, too.

Mushroom stuffing for fish fillets

Ingredients

25 g (1 oz) butter | 125 g (4 oz) large open mushrooms, finely chopped | 1 small onion, chopped | 75 g (3 oz) fresh white breadcrumbs | 2 tablespoons lemon juice | 1 teaspoon chopped fresh parsley | 2 egg yolks, beaten | salt and freshly ground black pepper

Tiger prawns with mushrooms

Ingredients

20 raw tiger prawns | 1 tablespoon seasoned flour | 1 tablespoon sunflower oil | 25 g (1 oz) butter | 2 shallots or 1 small onion, finely chopped | 1 large garlic clove, crushed | 250 g (8 oz) closed cup mushrooms, quartered | 2 tablespoons lemon juice | 3 tablespoons chopped fresh parsley (optional) | salt and freshly ground black pepper

Lemon fried fish with mushrooms & mangetout

Ingredients

375 g (12 oz) monkfish tails, skinned, boned and cut into bite-sized pieces | 2 tablespoons sunflower oil | 2 tablespoons sesame oil | 250 g (8 oz) oyster mushrooms, sliced | 250 g (8 oz) mangetout, topped and tailed | flat leaf parsley sprigs, to garnish | Marinade: | 2.5 cm (1 inch) piece of fresh root ginger, peeled and finely chopped | 1 garlic clove, crushed | 3 tablespoons soy sauce | finely grated rind and juice of 1 large lemon | 1/2 teaspoon five-spice powder

Prawns and basil topping for baked jacket potatoes

Ingredients

very low fat natural yogurt | small handful of basil leaves, chopped | 142 g/5 oz shelled boiled prawns | 2 tablespoons very low fat natural fromage frais

Spiced chicken salad

Spiced-chicken-salad_cIngredients:
* 454g/1 lb cooked chicken breast fillets, boned and skinned (40 Sins on Green)    
* 1 paw paw or mango, peeled
* 1 small bunch spring onions, sliced diagonally
* 57 g/2 oz bean sprouts
* 2 tablespoons chopped fresh coriander (1 Sin)
* 2 tablespoons chopped mint

For the dressing:

* 2 tablespoons nam pla or soy sauce
* juice of 2 limes
* 1 fresh red chilli, deseeded and finely chopped
* 2 garlic cloves, crushed
* 2 level teaspoons liquid honey

Tropicana juice with milk

Tropicana-juice-with-milk_cIngredients:
* 2 thick slices pineapple
* 1 mango
* 1 banana, mashed
* 4 fl oz/115ml milk (optional)

Rich Pork Pate

rich-pork-pateIngredients:

500 g (1 lb) pig's liver
50 g (2 oz) butter
1 large onion, finely chopped
3 garlic cloves, crushed
500 g (1 lb) minced pork
1 tablespoon juniper berries, crushed
1  teaspoon paprika
6 tablespoons brandy
salt and pepper

To garnish:

2 bay leaves
whole juniper berries

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