Month: October 2014

Poached Chicken in an Asian Broth with Konjac Noodles

IMG_1889It’s very simple to make a low-calorie lunch when using  Konjac Noodles, with only 10 calories per 125g.

They have a unique texture, similar to rice noodles. I find they are best eaten with Asian style flavors .

This dish comes in under 150 calories, low carb, low-fat,high fibre and great source of protein.

I created this recipe as I’ve been doing the 5:2 diet, it’s a great lunch or dinner option.


Poached Chicken in Asian Broth with Konjac Noodles

Serves 1 /  120 calories


Ingredients

Broth:

250 ml salt reduced chicken stock

1/2 to 3/4 cup water

1 red or green chilli, stem removed and left whole*

2 garlic cloves, smashed with a knife

knob of ginger or galangal, roughly chopped*

2  kaffir lime leaves, left whole*

30 g chicken breast

50 g broccolini

30 g pak choy

125 g knojac noodles-

Sauce:

juice of 1/2 lime*

1/2 teaspoon stevia or sweetener of choice, adjust calories accordingly

1/2 tablespoon fish sauce

1/4 teaspoon chilli powder

To serve fresh coriander, Thai basil and shredded kaffir lime leaves.


Method

  1. Place all the broth ingredients into a sauce pan, bring to the boil and add the chicken breast, simmer for 5 minutes and turn the heat off and place lid on, leave for 10 minutes.
  2. Remove the chicken from broth and strain liquid, place the broth back onto low heat with the broccolini and pak choy, simmer until done to your liking. The veggies will absorb some of the broth, so you can add more water if you wish.
  3. Place the sliced or shredded chicken, konjac noodles and sauce ingredients  into the broth, cook until heated through.
  4. Serve with fresh coriander, Thai basil and kaffir lime.

Notes

*all these items are stored in my freezer.

 

Thai Chicken Burgers with Vegetable Pickle

IMG_1459I’m a sucker when it comes to burgers and this one didn’t disappoint. Using my Thai Curry Paste I marinated the chicken thighs for a couple of hours then cooked on the char grill. The burger is actually smaller than it looks, I found cute little Brioche Buns at Coles, which I now use for all my burgers – just the right size. If I had the time, I would love to make my own buns. I’ve included the Vegetable Pickle recipe which can be done in the morning and will last a week in the fridge. You don’t have to make a burger, skewers would be great or even rice paper rolls – Yum!


Thai Chicken Burgers with Vegetable Pickle

Serves 2-4


Ingredients

500g chicken thigh

2-3 tablespoons of Thai Curry Paste or store-bought Yellow Curry Paste

1-2 tablespoons of oil

Vegetable Pickle

1 carrot, julienned

1 Lebanese cucumber, seeds removed and cut into batons ( I had baby cucumbers which I just halved)

100ml rice vinegar

1/4 cup white sugar

1 teaspoon salt

To Serve

 fresh chilli, coriander, baby spinach and rocket, sweet chilli mayo and bread rolls.


Method

  1. Marinate chicken thigh in the curry paste and oil, at least 30 minutes or even better overnight. Can be frozen at this stage.
  2. For the vegetable pickle, place the vinegar, sugar, salt and 125ml of water into a small saucepan and heat until sugar has dissolved, remove from heat and cool.
  3. Place the carrot and cucumber into a jar and pour over the cooled pickling liquid, let marinate in the fridge for at least an hour before using. Will last up to a week.
  4. Cook your chicken on the BBQ or fry pan, when ready serve on the brioche bread rolls with some Kewpie mayo mixed with sweet chilli sauce, fresh coriander, fresh chilli if you like, the vegetable pickle and baby spinach and rocket.

Notes

The vegetable pickle is beautiful with a Thai noodle salad, rice paper rolls or Banh Mi. You can also add slices of chilli  and garlic  to the pickle, but the pickle will only last 2 days.