RECIPES : ASIAN STYLE CHICKEN BROTH
Method
Ingredients
• 300g fresh noodles ( rice or hokkien )
• 360g chicken breast ( 1 large breast ), sliced
• ½ tablespoon peanut oil
• 3 teaspoons of freshly grated ginger or minced ginger
• 2 cloves of garlic , crushed
• 2 small red chillies , deseeded and finely chopped
• 4 cups chicken stock , salt reduced
• 2 tablespoons soy sauce
• 1 teaspoon sesame oil
• 4 teaspoons brown sugar
• 4 shallots , thinly sliced
• ½ cup bean shoots
• 1 baby bok / pak choy , roughly chopped
• Fresh lime , to serve
1 Divide the noodles into 2 large bowls .
2 Heat the peanut oil in a large wok over high heat . Add garlic , ginger and half the chilli . Cook for 30 seconds and then add half the stock . Bring to the boil and reduce heat to low .
3 Add chicken to wok and cook for about 3 minutes or until cooked through . Remove the chicken with a slotted spoon and set aside , covered , to rest . Add the remaining stock , soy sauce , sesame oil and sugar to the wok and bring to the boil .
4 Add the bean shoots , bok choy and pak choy and cook for a further minute or until just wilted . Remove from the heat and ladle over the noodles . Wait 2-3 minutes .
5 Separate the noodles with a fork , and top with the chicken and shallots . Serve with a wedge of fresh lime .
NUTRITION INFORMATION PER SERVE
• Energy : 1992 kJ ( 474cal )
• Carbohydrates : 45g ( sugar : 25g )
• Protein : 49g
• Fat : 9g ( saturated fat : 2g )
• Fibre : 2.5g
• Sodium : 3320mg
MUSHROOM , FETA AND SPINACH PASTA
Method
Ingredients
• 1 tablespoon extra-virgin olive oil
• 1 small onion or 2-3 shallots , finely chopped
• 2-3 cloves of garlic , crushed or finely chopped
• 400g fresh mushrooms , thinly sliced
• ¼ cup pure cream
• 2½ cups chicken or vegetable stock
• ½ tablespoon fresh thyme ( dried thyme would also work )
• 200g dried high fibre pasta
• 2 cups baby spinach
• 150g feta , crumbled
1 Heat the oil in a large frying pan over medium heat . Add the onion and garlic and sauté for a few minutes until the onion is soft . Add the mushrooms and sauté for 4-5 minutes until they become soft .
2 Mix the cream , thyme and stock in a container and pour over the mushrooms in the pan . Bring to the boil and add the pasta . Simmer over low heat for 5 minutes or until the pasta is cooked ( Vetta pasta only takes 5 minutes to cook , other brands may take longer ), stirring occasionally .
3 Remove the pan from the heat and add the baby spinach , stirring until it wilts . Crumble the feta cheese over and serve .
NUTRITION INFORMATION PER SERVE
• Energy : 1506kJ ( 358cal )
• Carbohydrate : 30g ( sugar : 2g )
• Protein : 17g
• Fat : 17g ( saturated fat : 10g )
• Fibre : 8.5g
• Sodium : 1074mg
SPRING 2016 YMCA HEALTHY LIVING MAGAZINE 11