Page 13 - ISOLATION TRANSFORMATION CILL BARRA

Nutty Fried Rice with Satay Sauce
Makes 2 (each serving contains approx 470 kcal)
Ingredients; 80g wholegrain rice, 1 tblspn soy sauce lite,1 tblspn peanut butter (15g – preferably crunchy no
added sugar),1 tspn rice vinegar,1 tblspn water,1 tspn sesame seeds,1 small head of broccoli (200g)
300g mushrooms, 25g unsalted cashew nuts, 1 tblspn cooking oil, 1 egg, freshly ground black pepper
Method
• Rinse rice well & put in a saucepan with 250ml of water, bring to the boil, reduce the heat & cover
with a lid. Simmer for 15 minutes without lifting off the lid, then turn off the heat and leave to sit for
another 10 minutes for perfectly cooked rice). Spread out on to a tray and allow to cool to prevent
further cooking.
• To make satay sauce, mix two tspns of soy sauce, peanut butter, vinegar, water & sesame seeds in
a small bowl, set aside until needed.
• Break the broccoli into florets & cut into small bite-sized florets, slice mushrooms.
• Heat a wok over a medium heat. Dry roast the cashew nuts, tossing regularly until evenly coloured.
Tip on to the chopping board and once they have cooled down, roughly chop.
• Add one teaspoon of the oil to the wok, tip in the broccoli and mushrooms and stir-fry for 3-4
minutes until tender. Tip on to a plate and set aside.
• Add the rest of the oil to the wok, Tip in the cooked rice and stir-fry for a few minutes until hot. Break
the egg into a bowl and lightly beat, make a well in the centre of the rice & tip in the egg. Leave for
20 seconds or so until it starts to set then begin to gently break up with a wooden spoon and toss
until evenly combined. Season with pepper to taste.
• Add the cooked vegetables to the wok with the cashew nuts and sprinkle over the remaining tspn of
soy sauce, toss until evenly combined and season with pepper. Continue to cook until hot. Divide
between bowls and drizzle over the satay sauce to serve.

Black Bean Burrito
Makes 2 (each serving contains approx 500 kcal)
Ingredients;1 garlic clove, 1 small red onion,10g spinach leaves, 20g Cheddar cheese, 1 tblspn cooking oil
400g tin black beans (240g drained),45g tinned kidney beans (drained and rinsed), ¼ tspn dried chilli flakes
200g tin chopped tomatoes,2 wholemeal wraps,2 tblspns salsa, salt (optional) & ground black pepper
Method
• Chop the garlic, and finely chop onion. Shred the spinach & grate the Cheddar cheese.
• Drain the kidney/black beans into a sieve, rinse under cold running water. Drain well – you need
240g in total.
• In a frying pan over a medium heat add the garlic, onion, black beans, kidney beans and sauté for
1-2 minutes.
• Stir in the chilli flakes and then pour in the chopped tomatoes. Bring to the boil and season lightly
with salt (optional) and pepper to taste. Reduce the heat to low and simmer for about 5 minutes until
slightly reduced stirring occasionally.
• In a frying pan clean and place the wholemeal wraps for 10-15 seconds on each side. Put each one
on a plate. Divide the bean mixture between them and top each one with the grated Cheddar,
spinach and salsa, before tucking in the ends and folding into a burrito shape.
• Cut each one in half and arrange on plates to serve.