THE GOOD CARBS KITCHEN

CHICKEN AND CORN SOUP WITH ASIAN OMELETTE

0:25 Prep • 4 Serves • Entrée • Every day

INGREDIENTS

1 2/3 cups reduced-salt chicken stock
2 x 420g cans creamed corn
1 x 420g can no-added-salt corn kernels, rinsed, drained
2 cups shredded cooked chicken breast
2 tablespoons reduced-salt gluten-free tamari
8 eggs, lightly whisked
2 shallots, thinly sliced, plus extra, to garnish
1/3 cup coriander leaves, plus extra, to garnish
2 teaspoons black sesame seeds
1 long green chilli, sliced

METHOD

Combine stock, ¾ cup of water, creamed corn and corn kernels in a large saucepan over medium-high heat. Bring to the boil, then stir in half the chicken and the tamari. Reduce heat and simmer for 5 minutes.

Meanwhile, put a large non-stick frying pan over a medium-high heat. Combine the whisked eggs with 2 tablespoons of water in a jug. Add half of the egg to pan, tilting to cover base. Scatter with half of the shallots and half the coriander. Cook for 3 minutes, or until just set at centre and golden underneath. Fold in half to form a semi-circle and cook for 2 minutes. Transfer to a plate. Repeat with the remaining egg mixture, shallots and coriander to make a second omelette. Cut each omelette in wedges.

Ladle soup into four serving bowls. Top with remaining chicken and garnish with the coriander, shallots, sesame seeds and chilli. Serve soup with omelette.

NUTRITION

Per serve 2148kJ/514 calories; 42.5g protein; 13.7g fat (includes 3.4g saturated fat; saturated : unsaturated fat ratio 0.33); 50g available carbohydrate (includes 15g sugars and 35g starch); 10.2g fibre; 998mg sodium.

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au

KUMARA, SALMON AND CORN FRITTERS

0:20 Prep • 4 Serves • Main • Every day

INGREDIENTS

3 cups kumara, peeled and grated
1 cup frozen corn kernels, thawed
2 shallots, finely sliced
210g can red salmon, drained, flaked
2 tablespoons chopped fresh coriander, plus extra leaves to garnish
½ cup plain flour
½ cup grated reduced-fat tasty cheese
3 eggs, lightly beaten
4 cups mixed salad leaves, to serve
¼ cup reduced-fat sour cream, to serve

METHOD

Preheat oven to 160ºC. In a large bowl, combine kumara, corn, shallots, salmon, coriander, flour, cheese and eggs. Season fritter mixture with black pepper.

2 Spray a large non-stick frying pan with olive oil and set over a medium heat. Make 4 fritters with 1/3-cupful each of the mix. Press down and cook for 2-3 minutes each side, turning once. Repeat with remaining mix to make 12 fritters. Transfer fritters to a baking tray, and place in oven to keep warm.

3 Arrange salad on 4 plates and top each with three fritters and sour cream. Garnish with coriander leaves.

NUTRITION

Per serve 1850kJ/441 calories; 25g protein; 20g fat (includes 7g saturated fat; saturated : unsaturated fat ratio 0.54); 35g available carbohydrate (includes 11g sugars and 24g starch); 5g fibre; 380mg sodium.

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au