THE GOOD CARBS KITCHEN
CHICKEN POACHED IN FRAGRANT ASIAN BROTH
0:15 Prep • 0:25 Cook • 4 Servings • Light & Spicy Meal • Flavoursome Stock • Gluten Free
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
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.
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
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
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
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.
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.