THE GOOD CARBS KITCHEN

CHICKEN POACHED IN FRAGRANT ASIAN BROTH

0:15 Prep • 0:25 Cook • 4 Servings • Light & Spicy meal • Every day

INGREDIENTS

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

METHOD

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 leaves and serve with the lime cheeks.

NUTRITION

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

RECIPE AND IMAGE

Reversing Diabetes, by Dr Alan Barclay

 

SPELT SPAGHETTI WITH RATATOUILLE

0:15 Prep • 0:15 Cook • 2 Servings • Main meal • Every day

INGREDIENTS

Olive oil spray

1 red onion, roughly chopped

1 eggplant (aubergine), chopped

1 red capsicum (pepper), chopped

2 zucchini (courgettes), chopped

2 garlic cloves, crushed

250g (9oz) cherry tomatoes, halved

140g (5oz) spelt spaghetti

1 small handful basil leaves, to serve

METHOD

Spray a large non-stick frying pan with olive oil and place over medium–high heat. Cook the onion, stirring, for 2 minutes or until softened. Stir in the eggplant, capsicum, zucchini and garlic, and cook, stirring occasionally, for 8 minutes.

Stir in the tomatoes and 1 cup water, and cook for a further 2 minutes or until the tomatoes have softened and the other vegetables are tender. Remove the pan from the heat.

While the vegetables are cooking, bring a large saucepan of water to the boil and cook the pasta for 8–10 minutes or until al dente.

Drain the pasta, add it to the ratatouille and gently toss to combine.

Serve the pasta and ratatouille with the basil scattered over the top.

NUTRITION

Per serve

Energy 1495kJ/ 355Cal; protein 14g; fat 3g (includes 0.3g saturated fat; saturated : unsaturated fat ratio 0.11); carbohydrate 62g; fibre 12g; sodium 30mg; potassium 1085mg; sodium : potassium ratio 0.03

Tips

Use regular wheat spaghetti if that’s what’s in the pantry. To go gluten-free is you need to, substitute with rice or other gluten-free pasta.

RECIPE AND IMAGE

Reversing Diabetes, by Dr Alan Barclay