Asian Flank Steak

Another fake away, the flavours cover all the four taste sensations, sweet, sour, spicy and umami.

Unfortunately it's not syn free, but you can't moan at 4¼ syns on extra easy for 8ozs of tender steak and a tasty sauce.

This steak goes really well with Stir Fried Vegetables and Noodles

Ingredients

50ml light soy sauce
50 ml shaoxing rice wine  (3.5 syns)
1 tbsp runny honey  (3 syns)
1 tsp sesame oil  (2 syns)
1 tbsp minced garlic
1 tbsp grated ginger
1 tsp chilli flakes
2 star anise
1lb flank steak


Method

Whisk the first 7 ingredients together, put into a sealable bag with the star anise and flank steak and marinate for a minimum of 6 hours, over night if possible. Save the marinade.

Bring back to room temperature and griddle for 4 minutes each side.

Simmer the remaining marinade down to half, sieve and reheat. Serve drizzled over the steak.

Seafood Casserole

This is a delicious light casserole, with lots of seafood, it has a slight aniseed taste which compliments the seafood and fish.
This dish also tastes good cold.

It is syn free on extra easy.


Serves 4

Ingredients

1 large onion roughly chopped
1 red pepper deseeded and chopped
8 oz mushrooms sliced
2 garlic cloves finely chopped
1 red chilli finely chopped
2 cans tomatoes
2 star anise
¼ tsp sweetener
2 tsp dried oregano
2 tbsp capers
400 ml fish stock
1 tsp celery salt
Freshly ground pepper
200g orzo pasta
24 large shrimp
500g baby squid prepared and ringed
500g salmon cubed
Handful basil roughly torn


Method

Heat a large casserole dish with frylight and fry the onions and star anise till soft, then add the mushrooms, peppers, garlic and chilli, fry for 3-4 minutes,
Add the celery salt, pepper and oregano, cook for 1 minute.
Pour in the stock and tomatoes and sweetener and simmer for 20 minutes.
Add the pasta and simmer covered for 10 minutes.
Stir in the shrimp, squid, salmon and capers, simmer till cooked through.
Sprinkle with the basil and serve.