1 February 2006

Low GI Recipe of the Month

Chinese Combination Soup for One
You can buy boiled wontons, lean barbecued pork and Chinese chicken stock in Chinese markets and Asian produce stores. Frozen wontons are also available in larger supermarkets. In this recipe, you can use any other Asian greens or vegetables such as handful of raw bean sprouts, baby corn, champignon mushrooms instead of the choy sum. For a seafood combination soup replace the pork slices with 2 or 3 prawns, 2 or 3 cubes diced white fish and 2 or 3 small pieces of squid or calamari and make it with a seafood stock.
Preparation time: 10 minutes

4 boiled wontons
40 g (small handful) egg noodles, blanched and drained
½ bunch choy sum, washed, leaves separated and blanched
3 slices of lean barbecued pork
2 cups (500 ml) hot Chinese chicken stock (or regular chicken stock)

To serve
1 tablespoon finely chopped shallots (spring onions)
1 tablespoon chopped fresh coriander (cilantro)
½ teaspoon finely chopped red chilli

Place the wontons, egg noodles, choy sum and pork in a single-serve large Chinese bowl. Ladle the hot stock over. Garnish with the shallots, coriander and chilli.

Per serve
KJ/Cal 1860/445; Protein 36 g; Fat 10 g (saturated 4 g); Carbohydrate 50 g; Fibre 4 g; GI Low

To make a traditional Chinese stock
Place 1 chicken, skin removed and cleaned under cold water, 4 large slices of ginger, ½ bunch shallots (spring onions), washed and roughly chopped, 2 cloves of garlic, 1 carrot, roughly chopped (optional), and 2 litres of cold water in a large stock pot. Bring to the boil then reduce the heat to low and simmer for 2 hours. Skim off any residue. Freeze in 500 ml (2-cup) containers and use as required.

Linda Cumines

This recipe is from Linda Cumines who has been in private practice as an Accredited Practising Dietitian for the past 23 years. This has given her an extensive knowledge of how people respond to diet trends. Linda is a fourth generation Australia-born Chinese who finds great satisfaction in helping people to eat well. Linda is committed towards encouraging every one of us to enjoy eating, and eating healthily.


Anonymous said...

How easy is that! Thanks. Now I also know that won tons are low, as I have been unable to find them in my shoppers guide.

Anonymous said...

Not only easy, but how great to get a recipe for one when so many of us live alone.

Anonymous said...

I have a great low-GI recpe I want to post. How do I post it???

GI Group said...

You are free to post it here in the comments section!

GI Group

Anonymous said...

chicken stock - unless you make it yourself, where do you get some that is not rediculously high in sodium (&MSG)?

GI Group said...

There's no easy answer to this one. Some manufacturers make a low sodium version of their liquid chicken stock, but the supermarket may not keep it on the shelves (so ask the manager). You would have to check the ingredient label for msg. Other places to ask are your local fresh chicken shop or butcher's -- some sell frozen chicken stock that they make themselves. Sometimes wholefoods or health food shops will seek out brands that are low in sodium and msg free. But if you need to eat a low sodium diet, it's probably best to make it yourself and freeze in 250 ml or 500 ml containers.