QUICK CHICKEN and VEGETABLE SOUP WITH GREMOLATA
0:20 Prep • 4 Serves • Main • Every day
INGREDIENTS
1 tablespoon olive oil
1 leek, chopped
2 x 400g packets fresh pre-chopped soup vegetables
5 cups reduced-salt chicken stock
2 cups shredded or chopped BBQ chicken
4 small slices rye bread, toasted, to serve
Gremolata
¼ cup chopped flat-leaf parsley
2 tablespoons lemon thyme leaves
1 garlic clove, crushed
3 tablespoons fresh grated Parmesan
METHOD
Place
the olive oil in a large, heavy-based pan on medium-high heat. Add the
chopped leek; sauté for 2–3 minutes, or until just softening. Add
vegetables; cook, stirring for 1–2 minutes.
Add stock
to pan and bring the mixture to the boil. Cover, reduce the heat and
simmer for10 minutes. Add chicken, stir to heat through. Add an
additional ½–1 cup of water, if the soup needs more liquid. Season with
cracked black pepper.
Meanwhile, make gremolata: Combine all the ingredients in a small bowl. Season and mix well.
Divide soup between serving bowls. Top with gremolata and serve with rye toast.
NUTRITION
Per serve
1691kJ/405 calories; 34g protein; 14.6g fat (includes 4.8g saturated
fat; saturated : unsaturated fat ratio 0.5); 28g available carbs
(includes 9g sugars and 19g starch); 11.5g fibre; 414mg sodium
RECIPE AND IMAGE
Courtesy of Australian Healthy Food Guide magazine.
For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au
WOOD EAR MUSHROOM and ENOKI MUSHROOMS SALAD
0:15 Prep • 0:08 Cook • 4 Servings • Entrée • Vegetarian
INGREDIENTS
½ cup dried wood ear mushrooms
1 cup celery
1 cup enoki mushroom
4 cups water
1 tablespoon soy sauce (salt-reduced or dark soy sauce is preferred)
2 tablespoons Chinese black vinegar
1 teaspoon sesame oil
1 teaspoon ginger
2 teaspoons white sesame seeds (optional)
Oil for cooking (2-3 tablespoons)
METHOD
Preparation
Gently
rinse the wood ear mushrooms with tap water. Soak with 2 cups of warm
water in a big bowl. Rehydrate for 30 minutes or until tender. Prepare
the celery by chopping it into small pieces. Remove tough ends of wood
ear mushrooms, then chop into bite-sized pieces. Grate the ginger.
Cooking
Add
the water to a pot, and then add the wood ear mushrooms and enoki
mushrooms to it. Brining the water to a simmer. Transfer the mushrooms
to the dish, and combine with the celery, soy sauce, Chinese black
vinegar, ginger, and sesame oil.
Top with white sesame seeds (optional) and serve.
TIPS
• For a nut-free and gluten-free dish, use gluten-free soy sauce.
DO YOU KNOW?
Dark soy sauce is less salty than the regular soy sauce. Dark soy sauce
is darker, thicker and sweeter due to added molasses. It is often used
for seasoning and dipping. You can use dark soy sauce to replace regular
soy sauce in stir-fries, stews and casseroles.
NUTRITION
Per serve
Energy: 152kJ/36 Calories; 1.8g protein; 2.1g fat (includes 0.3g
saturated fat; saturated : unsaturated fat ratio 0.2); 1g available
carbs (includes 0.5g sugars and 0.5g starches); 1.2g fibre; 227mg
sodium; 252mg potassium; sodium : potassium ratio 0.9.
RECIPE
Shannon Shanshan Lin is an is an Accredited Practising
Dietitian and Credentialled Diabetes Educator with a particular research
interest in culturally and linguistically and indigenous populations.
She has been actively involved in the various committees both national
and internationally, including the Australian Diabetes Educators
Association, Global Chinese Diabetes Association and Beijing Key
Laboratory of Nutrition Intervention for Chronic Disease.
Contact: You can follow her on.
