Year of the tiger (prawns) here we come! Let these lucky foods bring you nourishment and strength in 2022.

Healthy Avocado and Prawn Fried Rice

Serves 4 | Prep 20 mins | Cooking 30 mins

• 2 tbsp vegetable oil or sesame oil
• 1 small brown onion, diced
• 1 carrot, peeled, diced
• 2 cloves garlic, finely chopped
• 1/2 cup Chinese dried sausage or bacon, chopped
• Pinch of salt

• 1 tbsp vegetable oil
• 12 green tiger prawns, peeled, shell left on
• Salt and pepper, to taste

• 2 avocados, cut into wedges
• 2 tbsp Shaoxing cooking wine
• 4 cups cooked white rice
• 2 tbsp oyster sauce
• 2 tbsp soy sauce
• 1 cup frozen peas, defrosted
• 1/2 cup shallots, finely sliced
• 1 large red chilli, seeds removed, julienned
• 1 tbsp toasted sesame seeds
• Baby herbs to serve (optional)

Heat a wok or large non-stick frying pan over a high heat. Add oil and stir fry the onion, carrot, garlic, and Chinese sausage with a good pinch of salt for 2-3 minutes.

Preheat another smaller frying pan over a medium/high heat and add oil and cook the prawns, seasoning lightly. Set aside.

Add the Shaoxing wine to the wok pan and let evaporate then add the rice and stir fry for a further 2 minutes. Add the oyster and soy sauce along with the peas and half the shallots and cook for another minute.

To serve, spoon the fried rice onto a large platter, top with the cooked prawns, avocados, remaining shallots, chilli, sesame seeds and baby herbs.

Zucchini Dumplings

Makes 24 | Prep 15 mins, | Cooking 30 mins

• 500g zucchini
• 1 tsp sea salt
• 60g tofu puffs cut into 5mm cubes
• 2-3 spring onions, white part only, finely chopped
• 1/2 bunch coriander, finely chopped
• 1/2 tsp shiitake mushroom powder
• 1 1/2 tbsp peanut oil
• 5 tsp sesame oil

Dumpling wrappers

• 250g high protein wheat flour, plus extra for dusting
• 1 tsp sea salt

OR 24 store-bought dumpling wrappers

Grate the zucchini using the large holes of a box grater, then transfer to a bowl and toss through the salt until evenly combined. Set aside for 20 minutes, then place the zucchini in a clean tea towel, gather up the sides and squeeze out all the juice. When you open the tea towel the zucchini should remain in a ball – if it falls apart then the zucchini is still too wet, and you’ll need to squeeze again.

Roughly chop the zucchini, then place in a large bowl with the tofu puffs, spring onion and coriander. Add the shiitake powder, peanut oil and sesame oil and toss everything together until well combined. Check the seasoning, then set aside.

If you want to make your own dumpling wrappers, place the flour in the bowl of a stand mixer with the dough hook attached. Dissolve the salt in 125ml (1/2 cup) of water, then slowly add to the flour, while mixing on low speed. Increase the speed to medium and knead for 10 minutes or until smooth.

Place the dough in a bowl, cover with a tea towel and let it rest for 30 minutes. Briefly knead the dough for 2–3 minutes, then roll it into a baguette shape. Cut into 24 even pieces, each weighing 14g, then dust generously in flour.

Roll the dough portions into 9–10cm circles, trying to keep the wrappers thinner at the edge and thicker in the middle (this prevents the dumpling filling soaking though the base of the dumplings). Stack the wrappers as you go and keep them covered with a clean tea towel to stop them drying out.

This is the fun part. To assemble the dumplings, place 1 scant tbsp of filling in the middle of each dumpling wrapper, then fold the wrapper over the filling and gently press the edges together at the top to seal. Press the outer edges of the dumpling together, then work your way towards the middle until the filling is completely sealed. Your first dumpling is done, now repeat with the remaining filling and dumpling wrappers.

Bring a large saucepan of water to the boil over medium heat and add the dumplings. When the water returns to the boil, add 125ml of water. Repeat this step 2–3 times, until the dumpling edges are translucent – this should take about 4.5 minutes.

Drain and transfer to a serving plate. Serve with your choice of dipping sauce. Enjoy!

*15 mins using store-bought wrappers; 45 mins if making your own.

Pro tip: Choose small-to medium-sized zucchini that feel heavy for their size. The larger ones are usually watery and have larger seeds.

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