It’s that time of the month again…Recipe Redux time that is!! On the 21st of every month now I will come up with an amazing recipe (hopefully) for the challenge set before me…
This month’s challenge:
The New Year is heating up with smoke and spiciness. From boldly flavored smoked salts to actual smoking techniques, subtly smoked food is on-trend. The same can be said for spice as we savor heat from harissa, sriracha and smoked paprika. Show us the healthy dish you’re heating up with smoke and/or spiciness.
What a great challenge and I had a lot of fun thinking of all the lovely things I could make, but then had to narrow it down to one, which was hard. I decided to make a recipe using harissa paste – and what a great choice. This recipe comes from my very old and very loved Womens Weekly Hot and Spicy Cookbook (it is also available online here). As the recipe is already healthy, I really didn’t need to make any changes. But I did make a few very minor alterations
I am familiar with harissa, a lovely paste made from chilli, garlic and spices, and sort of used it in my Harissa Chicken with Chickpea Cous Cous last year…
When I say sort of used it, I actually cheated that time and just put the Harissa ingredients in, I didn’t actually make the paste. This time I did make the paste and this is the recipe I used…
My quick harissa sauce recipe (adapted from taste.com.au)
- 2-3 long fresh red chillies
- 2 garlic cloves, crushed
- 1/2 teaspoon salt
- 1 teaspoon cumin seeds
- 1 teaspoon coriander seeds
- 1 tablespoon extra virgin olive oil
- Finely chop chillies and garlic
- Toast cumin and coriander seeds in a dry pan over medium-low heat for 5-6 minutes until very fragrant
- Add toasted seeds to a mortar and pestle and grind into a powder
- Add the chopped chillies, garlic and salt and grind into a smooth paste
- Add 1/2 tablespoon of oil and grind into the paste before adding the rest of the oil
- Set aside until needed
I am not great with chilli-hot food so I erred on the side of caution and only used 2 chillies. They were the lovely big long ones which are actually very mild, so you can taste the other flavours in the paste and the paste is really lovely. I have some left that I am looking forward to experimenting with!
The harissa is used in a lovely ‘creamy’ sauce along with mango chutney (I used my homemade mango chutney, but I highly recommend Sharwoods Green Label mango chutney) to go with these marinated prawns. The sauce is made using yoghurt and I have to admit I did not use the low fat variety as the regular yoghurt is much creamier, yet very low in fat (8%) when compared to cream (35-45%). The sauce is really delicious and would also go well with chicken or white fish
I served the prawns on a bed of chickpea quinoa – made in the same style as the chickpea cous cous I made with Harissa chicken. I had some quinoa left over from the weekend, so I used that in place of the cous cous, and the chickpeas I had were the dark brown ones (called desi or tyson). Other than that the recipe is just the same…
And I cooked broccoli and garlicky sauteed kale to go along with it – a perfectly balanced meal! (Just a shame about the quality of photos!!)
- 12-16 (1 kg aprrox) extra large uncooked prawns
- 1 cup firmly packed fresh parsley sprigs
- 1 cup firmly packed fresh coriander leaves
- 2 tablespoons (40ml) extra virgin olive oil, plus 1 tablespoon extra
- ¼ cup (60ml) lemon juice
- 2 cloves garlic, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 teaspoons grated lemon rind
- ½ cup chicken stock
- Creamy harissa sauce:
- ¾ cup (180ml) plain yogurt
- 1 tablespoon mango chutney
- 1 tablespoon harissa
- Shell and de-vein prawns, leaving tails intact.
- Place roughly chopped parsley and coriander, olive oil, lemon juice, garlic, cumin and coriander in the bowl of a food processor and process until well combined.
- Combine prawns with processed herb mixture in bowl; mix well.
- Cover and refrigerate for 1-2 hours or overnight.
- Heat a large frypan over medium heat.
- When hot, add the extra olive oil, then prawns with marinade and chicken stock.
- Pan fry prawns for about 3 minutes on each side or until prawns are tender.
- Serve prawns drizzled with creamy harissa sauce.
- Creamy harissa sauce:
- Combine yoghurt, harissa and mango chutney in bowl and mix well.
- Set aside until needed.
1178 kJ or 280 calories; P 25g Fat 17g SFat 3g CHO 4g Fibre 2g