ORANGE-SOY GLAZED SCALLOPS ON GRILLED PINEAPPLE CUSHIONS
Here’s a recipe that combines a heathy technique – grilling, with fresh pineapple. This auspicious fruit not only tastes great, but is a storehouse of nutrients, vitamins, minerals and soluble fibre.

Chef Sarab Kapoor shared some advice on taste and technique. “Grilling fresh fruit is a great technique to add taste to seafood or meat without adding rich sauces,” said Sarab. “Take care not to overcook the pineapple, or it will go mushy. Just sear it to intensify the flavour and retain the juice.”

Sarab added that simple grilled pineapple also makes a great healthy dessert, toped with a dollop of whipped coconut cream and a sprinkling of allspice.

This recipe is easy to prepare, and serves four.

Ingredients

500g scallops
3 cloves, crushed or 1 tsp Waitrose Minced Garlic
2 tbsp soy sauce
1 tbsp lemon juice
¾ cup orange juice
1 tbsp butter
1 tbsp Waitrose olive oil
1 stalk spring onions, chopped
1 fresh pineapple, peeled and sliced into rounds
Salt and pepper to taste

Method

1. Combine orange juice, soy sauce, lemon juice and garlic in a small pan.
2. Bring to simmer and cook on medium heat for about 3 to 4 minutes.
3. Add butter and olive oil to saucepan over medium heat.
4. Season scallops with salt and pepper and carefully add to the pan, making sure they don’t touch each other.
5. Sear for about 1½ minutes on each side.
6. Grill pineapple slices in the same pan.
7. To serve, place scallops over grilled pineapple and pour orange-soy glaze over. Sprinkle spring onions and serve immediately.

LUCKY STIR FRY WITH KALE
A well-known superfood, kale is a cruciferous vegetable that is loaded with powerful antioxidants. Studies have shown that it may lower cholesterol and reduce the risk of heart disease.

“Be sure to massage the kale leaves to reduce the bitterness and toughness of the vegetable in its raw state. This will tenderise the texture and bring out the natural sweetness before stir-frying or tossing into a salad,” advised Sarab.

This recipe is all about timing. Be sure to add the kale last of all the veggies, so that it retains its texture and colour.

Ingredients

Sauce
1 tbsp mushroom oyster sauce
½ tbsp corn starch
½ cup vegetable stock
½ tbsp light soy sauce
½ tbsp Chinese rice vinegar
1 tsp sugar

Stir Fry
½ tbsp ginger, grated
4 cloves garlic, minced
2-3 fresh red chilies, chopped
½ tbsp Chinese rice vinegar
1 tsp sugar
3 tbsp cooking oil

Veggies
100g shitake mushrooms, sliced
1 carrot, cut into a 2-inch juliennes
1 red pepper, cut into thin strips
1 yellow pepper, cut into strips
50g snow peas
2 cups kale, massaged first and then chopped
1 large tomato, sliced
3 stalks spring onions, sliced
Salt to taste (optional)

Method

1. Mix all the sauce ingredients in a bowl.
2. Heat wok and add the cooking oil, followed by ginger, garlic and chopped chilies. Cook and stir till fragrant, not browned.
3. Add carrots and snow peas followed by peppers and mushrooms.
4. Add in the sauce and toss.
5. Lastly add massaged kale and spring onions.
6. Add salt if necessary.
7. Mix well and serve immediately.

THE YEAR OF EATING WELL
Let’s make 2017 and the Year of the Rooster your year of eating well. Dr Jaideepraj Rao, Senior Consultant and Director of Surgery for Diabetes and Metabolic Disorders at Tan Tock Seng Hospital, extended this wish to our shoppers and readers.

“Fill your fresh start of the Lunar New Year with loads of fresh food, especially fruits and vegetables, which are loaded with vitamins and minerals. You can also consider balancing out your meat-based protein intake with plant-based protein. Lentils in particular are a great source of fat-free protein,” shared Dr Jaideep.

Gong xi fa cai – and bon appetit!

With thanks to:

Sarab Kapoor
Celebrity Chef and Cooking Instructor

Dr. Jaideepraj Rao
Senior Consultant & Director
Surgery for Diabetes & Metabolic Disorders
Tan Tock Seng Hospital