CHICKEN POACHED IN FRAGRANT ASIAN BROTH
0:15 Prep • 0:25 Cook • 4 Servings • Light & Spicy Meal • Flavoursome Stock • Gluten Free
INGREDIENTS
2 x 200g (7oz) skinless chicken breast fillets
50g (2in) piece fresh ginger, sliced, plus 2 tablespoons shredded ginger to serve
50g (2in) galangal, sliced
4 spring onions, sliced, plus extra slices to serve
4 kaffir lime leaves, torn
1 lemongrass stem, bruised
1 star anise
1 long red chilli, halved lengthwise
½ cinnamon stick
2 garlic cloves
100g (3½oz) rice stick noodles
115g (4oz) baby corn, halved lengthwise
200g (7oz) snake beans, trimmed
100g (3½oz) snow peas (mangetout), thinly sliced
Vietnamese mint leaves to serve
Lime cheeks, to serve
METHOD
Pour
4 cups of water into a large saucepan and add the chicken, sliced
ginger, galangal slices, spring onions, lime leaves, lemongrass, star
anise, chilli, cinnamon and garlic. Place over low heat, cover and
simmer for 15–20 minutes or until the chicken is cooked through.
Meanwhile,
put the noodles in a heatproof bowl and cover with boiling water. Leave
to soak for 5 minutes or until softened, then drain.
Use
a slotted spoon to lift the chicken from the broth. Strain the broth
and return to the pan. Cut the chicken into thick slices.
Add
the baby corn and snake beans to the broth and cook for 2 minutes, then
add the snow peas. Cook a further minute until the vegetables are just
tender (but still have bite).
Divide the noodles,
chicken, corn, beans and snow peas among 4 bowls and ladle over the
broth. Tope with extra ginger and spring onions and with the Vietnamese
mint leves and serve with the lime cheeks.
NUTRITION
Per serve
1245kJ/296 calories; 27g protein; 6g fat (includes 2g saturated fat;
saturated : unsaturated fat ratio 0.5); 31g available carbs (includes 3g
sugars and 28g starch); 6g fibre; 160mg sodium; 750mg potassium; sodium
: potassium ratio 0.21
RECIPE
Reversing Diabetes, Dr Alan Barclay (Murdoch Books)
SHITAKE, GINGER AND TOFU HOKKIEN NOODLES
0:15 Prep (+ 4 hours marinating) • 0:15 Cook • 4 Servings • Main Meal • Gluten Free
INGREDIENTS
2 tablespoon low-sodium soy sauce
2 tablespoon Chinese rice wine
1 tablespoon Chinese black vinegar
1 garlic clove, crushed
2 teaspoon finely grated ginger
375g (13oz) packet firm tofu, cut into 2cm (¾in) cubes
450g (1lb) packet fresh hokkien noodles
1 tablespoon olive oil
2.5cm (1in) piece ginger, cut into very thin matchsticks
1 long red chilli, deseeded, thinly sliced
150g (5oz) baby corn halved lengthwise
150g (5oz) shitake mushrooms, halved
150g (5oz) sugar snap peas, strings removed
6 spring onions, trimmed, cut into 4cm (1½in) lengths
1 bunch choy sum, trimmed, cut into 3 equal lengths
handful picked coriander leaves
METHOD
Combine
the soy, rice wine, vinegar, garlic and grated ginger in a shallow
non-metallic dish. Add the tofu and turn to coat in the marinade. Cover
and refrigerate for 4 hours, turning once.
Place the noodles in a large heatproof bowl and cover with boiling water. Set aside for 5 minutes then drain well.
Heat
half the oil in a large wok or frying pan. Fry the tofu (reserving the
marinade) in batches until golden. Remove and set aside.
Heat
the remaining oil, add the ginger and chilli, stir fry 30 seconds, add
the baby corn and mushrooms, stir fry for 2 minutes more. Add the sugar
snaps and spring onions, cook for 1 minute then add the choy sum,
noodles and reserved marinade. Toss together for 1–2 minutes until the
noodles are heated through and coated in the sauce. Return the tofu to
the wok and toss to combine. Serve immediately garnished with the
coriander leaves.
NUTRITION
Per serve
Energy: 1630kJ/390 cals; protein 20g; fat 12g (includes 2g saturated
fat; saturated : unsaturated fat ratio 0.2); available carbs 44g; fibre
8g.
RECIPE
The Low GI Vegetarian Cookbook (Hachette Australia)
