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Shredded chicken and lemongrass broth

Shredded chicken and lemongrass broth

Shredded chicken and lemongrass broth (Download as a PDF shredded-chicken-and-lemongrass-broth)

Serves 2

 

Ingredients

1 chicken breast on the bone

1 stick of soba noodles

1 red onion, finely sliced

A thumb-sized piece of fresh ginger, peeled and cut into thin strips

1 garlic clove, finely diced

1 stick of lemongrass, bashed

1 tsp light olive oil

600ml chicken or vegetable stock

Juice of 1 lime

1 tbsp tamari sauce

1 head of pak choi, sliced lengthways

2 spring onions, sliced on the diagonal

A handful of fresh coriander leaves, finely chopped, plus extra to garnish

 

Method  

  1. Preheat the oven to 180C. Place the chicken breast on a baking sheet and cook for about 20 minutes.
  2. Cook noodles until tender then drain and rinse under cold water and set aside.
  3. Remove the chicken from the oven and leave to cool slightly before shredding off the bone (you can also use leftover chicken as a quicker option).
  4. Combine the onion, ginger, garlic, lemongrass, olive oil and a large splash of stock in a large pan and cook on a low heat for 5 minutes.
  5. Add the remaining stock and bring to the boil. Boil for 10 minutes, then turn down the heat to low and add the chicken, cook for another 2 minutes.
  6. Add the noodles along with the lime juice, tamari and pak choi cooking for 1 minute longer.
  7. Remove from the heat, take out the lemongrass and add spring onions and coriander.

You can try serving with cooked prawns instead of chicken breast

 Download as a PDF (shredded-chicken-and-lemongrass-broth)

 

Turmeric chicken with Asian coconut slaw

Turmeric chicken with Asian coconut slaw

Great low calorie light supper option

Serves 4

340 calories, 9.9g fat, 4.7g sat fat, 16.9g carbohydrate, 13.3g sugar, 40g protein, 7.6g fibre

 

This nourishing salad contains many spices including turmeric, which has been shown to help reduce inflammation in the body as a result of its active ingredient called curcumin.  This salad is also rich in iron, magnesium and vitamins B6, C and A.   Red cabbage and carrots are rich in antioxidant phytonutrients including beta-carotene and anthocyanins that may help to reduce the risk of diseases such as heart disease and cancer.  If you don’t eat meat then try with a firm white fish such as monkfish or halibut.  This dish would also work well with firm tofu, which is a great alternative for vegans (replace the fish sauce with light soy or tamari sauce).

 

Ingredients

 

Spice Rub

 1 1/2  tbsp curry powder

1/2 tsp sea salt

1 tsp paprika

1/2 tsp ground cumin

1/2 tsp ground coriander

1 tsp turmeric

1/2 tsp ginger

 

4 large chicken breasts

1 garlic clove, crushed

2 tsp extra virgin olive oil  

 

Salad  

½ red cabbage, finely shredded

½ white cabbage, finely shredded   

½ cucumber, de-seeded and julienned

2 carrots, julienned  

1 handful of beansprouts

1 small handful of coriander, chopped

1 small handful of mint, chopped  

1 small handful of Thai Basil, chopped (leave out with if you can’t find it)

1 handful of raw roasted peanuts, lightly crushed

 

Dressing

1 tbsp fish sauce

100ml light coconut milk

1 tsp palm sugar (or Demerara)

1 lime, juiced

1 chilli, chopped

½ lemongrass, chopped

1 small garlic clove, chopped

1 small handful coriander

 

Method

  1. Combine the spices in a small bowl.
  2. Rub the chicken with the crushed garlic and olive oil.
  3. Place the chicken in a large bowl and add the spices. Combine well so that all the chicken is coated.
  4. Prepare the salad by combining the vegetables, herbs and peanuts in a large bowl.
  5. Prepare the dressing by placing the ingredients in a small blender and blitzing until smooth then set aside.
  6. Place a griddle pan on a medium heat and leave to heat up.
  7. Meanwhile, one at a time, place the chicken breasts on one half of a large sheet of clingfilm, fold the clingfilm over so that the spices are sealed in and gently bash with a rolling pin until about 1 cm thick.
  8. Place the breasts on the griddle and cook for 5 minutes on each side until cook through.
  9. Add the dressing to the salad and combine well.
  10. Serve one chicken breast on a plate with a generous mound of Asian slaw.