THE GOOD CARBS KITCHEN
QUICK CHICKEN and VEGETABLE SOUP WITH GREMOLATA
0:20 Prep • 4 Serves • Main • Every day
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
¼ cup chopped flat-leaf parsley
2 tablespoons lemon thyme leaves
1 garlic clove, crushed
3 tablespoons fresh grated Parmesan
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.
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
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)
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.
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.
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.
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.