THE GOOD CARBS KITCHEN

It’s all about corn this month with Barbecued Corn with Avocado Cream from Dr Alan Barclay’s book, Reversing DiabetesThe Good Carbs CookbookMoney Saving Meals series we ran in 2010.

BARBECUED CORN WITH AVOCADO CREAM
The avocado cream can also be used as a creamy topping for jacket potatoes or as a spread for toast or sandwiches says Alan Barclay. It’s full of healthy unsaturated fats, dietary fibre and potassium.
Serves 2 • Preparation 5 minutes + 15 minutes soaking • Cooking 20 minutes

2 corn cobs, husks attached
1 long red chilli, finely chopped
lime cheeks, to serve

For the avocado cream
1 small avocado
1 tablespoon lime juice
¼ tsp cayenne pepper
tablespoon coriander (cilantro) leaves, finely chopped

Peel back the husks from the corn cobs, discard the silk and remove several of the inside husks, leaving a few outer husks to protect and steam the corn while it is cooking. Soak the corn cobs and two pieces of string in a large bowl of water for 15 minutes. • Meanwhile, to make the avocado cream, use a stick blender or small food processor to blend the avocado, lime juice and cayenne pepper until it reaches a smooth, spreadable consistency. Stir in the coriander and set aside until needed. • Preheat a barbecue or chargrill pan to medium–high. Drain the corn cobs, reseal the husks and secure with the wet string. Cook the corn, turning occasionally, for 15–20 minutes or until tender. • Peel back the husks and spread the corn with the avocado cream. Sprinkle with the chilli and serve with lime cheeks.

Per serving
Energy 1790kJ/426 calories; Protein 9g; Fat 29g (includes 6g saturated fat; saturated : unsaturated fat ratio 0.26); Carbohydrate 27g (includes 4g sugars and 23g starches); Fibre 9g; Sodium 9mg; Potassium 1475mg; sodium : potassium ratio 0.01

CHICKEN AND CORN SOUP WITH TOASTED TORTILLA AND AVOCADO
Much of the depth of flavour in this soup comes from the first step of gently cooking the veggies in oil says Kate McGhie. Once there’s a slight sizzle, put the lid on the pan to keep the aromatic moisture in while the veggies soften. Her top tip? Cook the chicken the day before and use the stock for the soup. • Preparation time: 25 minutes • Cooking time: 25 minutes • Serves: 8
2 tablespoons olive oil
1 medium onion, finely chopped
2 garlic cloves, crushed
1 medium zucchini, finely diced
1 medium carrot, finely diced
2½ litres chicken broth
400g (14oz) can chick peas, rinsed
Salt flakes
2 medium (about 320g) boneless, skinless chicken breasts, poached
1 small red chilli, finely chopped
2 handfuls coriander (cilantro) leaves, coarsely chopped
3 large tortillas
1 medium avocado, sliced
1 small lime, cut into thin wedges

Put the oil in a large pot and when hot add the onion, garlic, zucchini and carrot. Cook gently until the vegetables soften and then add the chicken stock, chick peas and salt to taste. Cover and simmer for 15 minutes. • Shred the chicken and stir through the hot soup with the chilli and half of the coriander. • Lightly toast the torillas and cut into fine strips. • Ladle the soup into bowls, garnish with a few avocado slices, some tortilla strips, remaining coriander and serve with lime wedges for squeezing over the soup.

Per serving
Energy 1540kJ/370 calories; Protein 26g; Fat 19g (includes 4g saturated fat; saturated : unsaturated fat ratio 0.3); Carbohydrate 21g (includes 4g sugars and 17g starches); Fibre 7g; Sodium 1030mg; Potassium 695mg; sodium : potassium ratio 1.48

CHICKEN AND CORN NUGGETS
The next time the clamour for takeaway starts, try these lightly pan-fried nuggets for a quick and easy, budget friendly meal instead. You can also bake them, but they’ll take a little longer to cook. The nuggets also double as tasty finger food when entertaining and leftovers (if there are any) are ideal for lunch boxes says Diane Temple. Makes about 30

500g (1lb 2oz) chicken mince
1 tablespoon soy sauce
2 cloves garlic, crushed
125g (4oz) can corn kernels, drained
1 cup fresh breadcrumbs made from grainy bread
2 tablespoons chopped chives
½ cup panko crumbs
2 tablespoons canola oil

To serve
Celery and carrot sticks
Tiny tomatoes
Blanched snowpeas (mangetout) or sugar snap peas
Crispy green beans
Tomato, barbecue or sweet chilli sauce

Mix the chicken mince, soy sauce, garlic, corn kernels, fresh breadcrumbs and chives together. With damp hands, roll 1 tablespoon of the mixture into a ball, then flatten it slightly. Repeat with the rest of the mixture. Roll each nugget in dry breadcrumbs and chill in the fridge for 10–20 minutes. • Heat the oil in a large non-stick frying pan and cook the nuggets in batches (about 2 minutes each side) until golden brown and cooked through. Place them on a tray lined with paper towel. Repeat with remaining nuggets.

Per nugget
Energy: 236kJ/ 56 calories; Protein 4g; Fat 4g (includes 0.5g saturated fat, saturated :
unsaturated fat ratio 0.1); Carbohydrate 3g; Fibre 9g