Inspired by the small crispy prawn toasts served in Chinese restaurants, these can be served as a starter or they make a good savoury nibble to hand round with drinks. Traditionally the toasts are deep fried in oil, but in this updated healthy version they are baked in a hot oven until crisp and golden.
For five-spice prawn and water chestnut toasts, omit the crab meat and use 170 g (6 oz) prawns. Season with a generous pinch of five-spice powder instead of the cayenne pepper and lemon zest. Instead of the red pepper, stir in 6 water chestnuts, very finely chopped, and 4 tsp chopped fresh coriander.
Crab is a good source of phosphorus which is not only essential for healthy bones and teeth but is also needed for the release of energy from food. * Sesame seeds can be an important source of protein, particularly for vegetarians. The oil extracted from sesame seeds is high in polyunsaturated fatty acids, which can help to prevent heart disease. * Healthy eating recommendations are to increase the intake of complex or starchy carbohydrates. This can easily be achieved by eating more bread, particularly as there is now such a variety to choose from.
B1, B6, B12, niacin * A, C, copper * B2, E, iron, selenium, zinc