noodles

Tom Kha Gai

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I’ve made this soup a couple of times using a few different recipes, this time I combined the recipes and I found the flavour that works best for me. It’s such a simple soup, no blending, minimal cooking and so rich and flavoursome . With all the health benefits from coconut milk, it’s a great low carb and gluten free recipe.
I like to add flat rice noodles to cut down the richness.
Also a little tip I picked up along the way when choosing your brand of coconut milk/cream check the ingredients on the back and it will tell you ho
w much coconut is really in the product. You will be surprised.


Tom Kha Gai

Serves 4


Ingredients

2 cups coconut cream

1 cup chicken stock

2 stalks lemongrass, white part only, bashed and cut 1-inch lengths

Thumb size piece of galangal ( can use ginger at a pinch) thinly sliced

2 to 3 asian shallots, roughly chopped (pink ones)

10 to 12 small chilies, leave them whole for less spicy or slice in half for super spicy

2 cups of straw mushrooms ( optional-I’m not a fan)

1 to 2 large chicken breasts, thinly sliced

2 to 3 tbsp fish sauce, to taste

3 Kaffir lime leaves, stems removed and finely sliced

1/2 cup coriander , roughly shredded

2 to 3 tbsp lime juice, to taste

2 spring onions, chopped


Method

  1. In a large saucepan over high heat, combine coconut cream, chicken stock, lemongrass, galangal, shallots, chilies, and mushrooms.
  2. Bring to the boil, and simmer for 15mins, stirring occasionally .
  3. This next step is optional , but I like to strain my soup, traditionally you would leave all ingredients in the soup and push the fibrous ingredients to one side ( lime leaf, galangal and lemongrass), it’s a personal preference.
  4. Add the chicken and simmer for 6 mins, then add fish sauce and lime leaves, return to the boil, add half the coriander and take off heat.
  5. Stir in lime juice, garnish with spring onion and remaining coriander and if strained, add some finely sliced chilli.

    NOTES
    For less rich soup replace the coconut cream with equal quantity of coconut milk.

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Honey Soy Salmon with Soba Noodles

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Quick and speedy dinners is all I have time for these days and this recipe has it all .

It can be ready in under 20 mins.

I swapped the traditional hokkien noodles for more nutritional Soba noodles, as they contain higher protein, minerals and vitamin B. They are as high in carbs as spaghetti, but they will keep you fuller for longer, being made from buckwheat flour and having a higher fibre content. No need to tell you about the health benefits of  salmon, it’s just down right so good for you!

 


Honey Soy Salmon with  Soba Noodles

Serves 4


Ingredients

1/3 cup honey (90g)

80ml light soy sauce

1 long red chilli or birds eye (if you like it hot), seeds removed, finely sliced

4 pieces of salmon, skin on

1 tbsp rice bran oil

2 tsp sesame oil

Bunch of Buk Choy or any preferred asian green, ends trimmed

2 tsp freshly grated ginger

300g  Soba Noodles, cooked in boiling water for 4 mins, rinse


Method

  1. Combine the honey, soy and chilli in a small bowl, set aside.
  2. Season the salmon, both sides with sea salt and ground pepper.Heat a fry pan over med-high heat, add 2 tsp oil and 1 tsp sesame oil, cook the salmon skin down for 3-4 mins, until nice and crispy. Turn over and cook for a further 2-3 mins, depending on how pink you like it. Take off heat and add half of the dressing.
  3. Meanwhile heat a large wok with the remaining oil and sesame oil, add your greens and ginger, stir fry for a couple of minutes, pour in the rest of the dressing, add the noodles and take off heat.
  4. To serve place the noodles and greens on a plate and place the salmon on top, pouring anything left in the pan, over the top.

Notes:

I usually make this recipe for 2 people and keep the remainder sauce in the fridge. It will last about a week and is great tossed through brown rice or quinoa, poached chicken and vegetables.

This recipe was adapted from Delicious Magazine- Valli Little.

 

 

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.

 

Japanese Quinoa Patties

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Here’s a quick healthy lunch that can be made ahead and frozen, ready to reheat when the pangs of hunger strike! They are low in calories, high in protein, low carbs, gluten free and most importantly – super tasty! This recipe will make a large enough batch that you can freeze half and have the rest in the fridge. They go great with any type of noodle, leafy salad or even a wrap or burger. They will last 1 month in the freezer and 2-3 days in the fridge.


Japanese Quinoa Patties


Ingredients

2 tablespoons soy sauce *

2 tablespoons oyster sauce*

1 long red chilli, deseeded and finely chopped

2 cm piece (knob) ginger, grated using a micro plane

2 cloves garlic, crushed or finely chopped

1/4 cup coriander, finely chopped

1/4 cup cornflour

100 g kale or baby spinach, finely chopped

1 egg, lightly beaten

1 1/2 cups cooked quinoa

500 g chicken mince


  1. Place soy, oyster, chilli, ginger, garlic, coriander and cornflour into a large bowl, mix thoroughly to ensure cornflour is absorbed and there is no lumps.  Add the kale or baby spinach, lightly beaten egg, cooked quinoa and chicken mince, stir all ingredients until well combined.
  2. The mixture will be quite wet, that is why they are so moist once cooked.You can store the mixture in the fridge until ready to cook.
  3. To cook, heat a large sized fry pan over med heat, spray with oil and using two spoons, scoop the mixture up and using the other spoon push the mixture off into the frypan and just lightly push the pattie down with the back of your spoon. They will take about 3 minutes each side, depending on the thickness of your patties, continue this process with the rest of your mixture, place in a pre heated oven to keep warm or cool in the fridge and then freeze between sheets of baking paper.

 *Ayam brand offer gluten free soy and oyster sauce. You could use Tamari also, just adjust the quantity.

Pan Seared Tuna and Soba Noodle Salad with Ponzu and Wasabi Dressing

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 I love it when friends and family give me fresh produce to cook with, they must think I’m a foodie of some sort – haha- who me?!?

I was given a beautiful fresh piece of tuna, I kept the flavours simple, added some different textures and only lightly seared the tuna. WOW… is the only word to describe how amazing this dish was. The recipe was adapted from a Valli Little (of course, my fav) recipe.


Pan Seared Tuna and Soba Noodle Salad with Ponzu and Wasabi Dressing


Ingredients

1 tablespoon sunflower oil

400 g centre-cut sashimi-grade tuna, available at your local fish market

1/4 cup  white and black sesame seeds

200 g buckwheat soba noodles

1 cup frozen soy beans (edamame), blanched and then placed in cold water*

1 Lebanese cucumber, cut into long thin slices

1 punnet snow pea sprouts, trimmed

1-2 avocado, sliced

4 spring onions, sliced on an angle, only the green part

Dressing

2 teaspoons caster sugar

1/2-1 teaspoon wasabi paste, I used 1/2 teaspoon and it was plenty for my palate

1/3 cup (80ml) ponzu (citrus soy)*

2 tablespoons mirin (Japanese rice wine)*

2 teaspoons fish sauce

Juice of 1 lime

optional

enough oil to deep fry in

1/2 cup lotus roots*


Method

  1. Heat the oil in a frypan over high heat, sear the tuna for 15 secs each side, continuously turning. Allow to cool slightly.Combine sesame seeds on a clean board or plate and roll the cooled tuna in the seeds to cover.Wrap tuna tightly in cling film, twisting ends to secure. Place in the fridge for 30 minutes or till ready to serve.
  2. For the dressing, combine all the ingredients in a  jar, shake and set aside.
  3. Cook the noodles and beans together, will take about 5 minutes, drain and place in cold water.
  4. This step is optional. For the lotus root crisps, I found that I had to twice cook them to get them crispy. I defrosted them in some warm water, patted them dry with paper towel, deep fryed them in a wok or saucepan @165c for a couple of minutes, removed  and  drained. Increased the temperature of the oil to 185c, ready for when I’m about to serve.
  5. Meanwhile, remove tuna from fridge and slice 5mm thick. Toss noodles and soy beans with the half the dressing, divide among the plates or a large platter then place the cucumber, sprouts, avocado, spring onion on top, lay the tuna over the salad and finish with remaining dressing. Lastly, quickly deep fry your lotus root crisps @185c for 1 minute, till light brown, drain and arrange on plates or platter.

*endamame beans and lotus root can be found in the  frozen section at your asian supermarket. Mirin can be found in your local supermarket, asian section and the ponzu (citrus soy-thats what is written on my label) will be in found in a asian supermarket.