IN THE GI NEWS KITCHEN
FROM THE GOOD CARBS COOKBOOK
Good Carbs Cookbook by Dr Alan Barclay, Kate McGhie and Philippa Sandall (Murdoch Books, RRP $39.99)
Photography by Alan Benson
LAMB SHANKS WITH GARDEN PEAS AND MINT
Lamb and pearl barley are a natural pairing and 1 large shank is enough for two people generally, though it depends how hungry they are. This is a one-pot meal you can prepare quickly and leave to gently cook. Add tiny whole carrots, peeled garlic cloves and extra onions with the barley if you like. Prep: 15 minutes • Cook 2 hours • Serves 6
1 tablespoon (20ml) olive oil.
4 large lamb shanks.
1 brown onion, chopped.
About 4 cups (1 litre) chicken stock.
1½ cups pearl barley.
1½ cups garden peas.
1 handful mint leaves, fresh.
1 large orange, zest and juice.
Sea salt and freshly ground pepper.
Preheat the oven to 180ºC/350ºF (fan 160ºC/315ºF). • Place a large casserole dish on the stovetop over medium-high heat. Pour in the oil and, when hot, add the shanks to brown all over, turning occasionally, for about 8 minutes. Push the shanks to the side of the dish slightly and reduce the heat. Add the onion and cook for about 8 minutes, or until golden. Pour in the stock, bring to a lively simmer, cover and place in the oven for about 1½ hours, or until the shanks are tender. •Rinse the barley, drain and add it to the casserole dish, making sure it is covered in liquid. If not, add a little more stock. Cover and cook for about 25–30 minutes, or until barley is al dente, adding the peas in the last 5 minutes of cooking. Roughly chop half the mint and stir it in with the orange zest and juice, and salt and pepper to taste. Using forks, pull the meat from the bone and serve with the barley and pea mixture, garnished with the remaining mint leaves.
1665kJ/400 calories; 27g protein; 13.5g fat (includes 5g saturated fat; saturated : unsaturated fat ratio 0.56); 37.5g available carbs (includes 4g sugars and 33.5g starches); 8g fibre; 560mg sodium; 630mg potassium; sodium : potassium ratio 0.89
STICKS, SEEDS, PODS and LEAVES
Kate Hemphill’s recipes. Kate contributed the recipes to Ian Hemphill’s best-selling Spice and Herb Bible. You will find more of her recipes on the Herbies spices website. Or you can follow her on Instagram (@herbieskitchen). Kate uses Herbies spices and blends, but you can substitute with what you have in your pantry.
BROWN RICE TUNA POKE BOWL WITH FURIKAKE
The poke (poke-ay) bowl is the dish of the moment – full of healthy ingredients and great flavour. The possibilities are endless, just combine your favourite veg and protein, use the citrus & soy dressing, and top with Furikake Japanese seasoning (also called Japanese seasoning, umami sprinkle. It contains toasted sesame seeds, black sesame seeds, sea salt, nori flakes (nagai, sea lettuce, Ulva spp.), minced red chilli, orange peel, sansho powder and a little sugar. • Prep time: 15 mins • Cook time: 5 mins • Serves: 2
250g (9oz) sashimi grade tuna fillet, cut into 1cm (½in) dice
250g (2 cups) cooked short grain brown rice
1 carrot, grated or spiralised
½ cup fresh soy beans (shelled edamame)
½ cup finely sliced red cabbage
10 snow peas, finely sliced
2 tbsp (30ml) pickled ginger
4 spring onions, finely sliced
1–2 tsp Herbie’s Furikake Seasoning
⅓ cup lemon juice
⅓ cup light soy sauce
¼ cup lime juice
2 tbsp (30ml) soy sauce
2 tsp sesame oil
Combine dressing ingredients, then pour half over tuna dice and refrigerate for 10 minutes while preparing salad. • To assemble bowl, place rice on the bottom then top with vegetables; pour over remaining dressing, then top with tuna, spring onions and furikake. • Serve immediately.
2210kJ/530 calories; 45g protein; 9g fat (includes 2g saturated fat; saturated : unsaturated fat ratio 0.29); 58g available carbs (includes 10g sugars and 48g starches); 12g fibre; 1729mg sodium; 1332mg potassium; sodium : potassium ratio 1.30