#Stayhome: watch your weight with these under 200-calorie recipes

Low-Carb Risotto

Serves: 1

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Prep time: 15 mins

Cook time: 20 mins

Calories: 276

Ingredients

40 gm pearl barley

40 gm wild rice

20 gm red quinoa

20 gm white quinoa

20 gm black quinoa

5 ml olive oil

5 gm onion

2 gm garlic

15 gm red capsicum

15 green capsicum

15 yellow capsicum

15 gm mushroom

10 gm carrot

10 gm parmesan, grated

4 gm salt

1 gm pepper

Method

Rinse and soak the barley grains, wild rice and quinoa beforehand for 20-30 minutes. Drain and set aside.

Heat oil in a thick-bottomed pot and add finely chopped onions and minced garlic. Keep stirring so the mixture doesn't brown.

As the raw smell disappears and onions turn translucent, add the barley, quinoa, wild rice, salt and pepper, and stir. Add water in small quantities and keep stirring so the grains don't stick to the bottom of the pan. About a cup of water and 10 minutes later, cook till al dente.

Add chopped bell peppers, mushroom, carrot and parmesan. Turn the flame off once the parmesan has melted.

Saute some diced mushroom and carrot in olive oil for garnish.

Dish out the risotto in the middle of a plate and garnish with sauteed vegetables.

Poke

Serves: 1

Prep time: 15 mins

Cook time: 10 mins

Calories: 298

Ingredients

20 gm pearl barley

20 gm wild rice

10 gm red quinoa

10 gm white quinoa

10 gm black quinoa

25 gm fresh tuna, raw, sushi grade

10 ml soya sauce

1 ml sesame oil

10 ml oyster sauce

2 gm sesame seed

25 gm avocado, sliced

20 gm chuka wakame

15 gm edamame

10 gm tobiko orange

5 gm radish

30 gm lemon

Coriander, to garnish

Method

Rinse quinoa, barley and wild rice separately.

Boil all grains separately in a medium saucepan over medium-high heat, then decrease the heat to a gentle simmer. Cook until the grains have absorbed all the water, about 15 minutes.

Remove from heat, cover, and allow to rest for five minutes, to give it time to fluff up.

Cut fresh tuna into slices (approx. ½ cm thick), and marinate with soy, sesame oil, oyster sauce and sesame seeds.

In a serving bowl, place equal portions of barley, wild rice and quinoa in the centre and arrange the sliced avocado, marinated tuna, chuka wakame, edamame beans, tobiko and sliced radish around the grains.

Garnish with coriander and a wedge of lemon. Serve.

steamed sea bass

Serves: 1

Prep time: 10 mins

Cook time: 15 mins

Calories: 282

Ingredients

180 gm sea bass fillet

100 gm fish bones

15 gm tomato

5 gm ginger

5 gm scallions

10 gm cilantro

2 gm tomato paste

6 cups water

5 ml olive oil

8 gm salt

10 gm red pepper

10 gm yellow pepper

15 gm pok choy

2 gm dill leaves

1 gm sakura leaves

Method

In a large pan, combine fish bones with tomato, ginger, scallions, cilantro and tomato paste to make broth. Add water and bring to the boil; then simmer over moderate heat until tomatoes start to break down (5 minutes). Strain and season broth to taste. Keep aside warm.

Remove the skin of the sea bass fillet. Drizzle the fish with olive oil and season with salt. Place fish in a steamer basket skin side up, cover and steam over medium low heat until just cooked through, 5-7 minutes.

Char-gril bell peppers, remove the skin and cut into julienne. Blanch the pok choy leaves in the broth.

Place the blanched pok choy in middle of plate. Place grilled bell peppers on top of it. Arrange steamed fish fillet on bell peppers. Ladle hot broth over fish. Garnish with micro greens.