You don’t need to be a chef to whip up one of these indulgent delights
CHICKEN SATAY WITH NOODLE SALAD Go global with this simple,
but sensational dish, see recipe, page 100 >>
CHICKEN SATAY WITH NOODLE SALAD PREPARATION TIME: 15 MINS COOKING TIME: 10 MINS SERVES 1 (AS A MAIN)
1 Tbsp no-added-salt peanut
2 tsp salt-reduced soy sauce or
gluten-free soy sauce
2 tsp sweet chilli sauce or glutenfree sweet chilli sauce
1 Tbsp freshly squeezed lime juice ½ square (30g) dried, long-life, 99%-fat-free instant noodles or gluten-free noodles
½ stick celery, finely chopped ½ carrot, finely chopped
1⁄3 cup coriander leaves
3 chicken tenderloins, trimmed of
fat, sinew removed
1 Put peanut butter, soy sauce, sweet chilli sauce and lime juice in a small bowl. Whisk to combine and set aside.
2 Cook noodles in a small saucepan of boiling water for 2 minutes or until tender. Drain well. Transfer to a medium bowl.
3 Add the celery, carrot and coriander to noodles. Add
1 Tbsp of peanut mixture.
Toss to combine. Set aside.
4 Preheat a chargrill plate on medium-high. Thread 1 tenderloin onto 1 small bamboo skewer (see Cook’s tips). Repeat with remaining chicken to make 3 skewers. Spray with cooking spray. Add to chargrill and cook for 2 minutes on each side or until cooked through.
5 Transfer noodle salad to a serving plate. Top with chicken skewers and drizzle over remaining peanut mixture.
- Soak the bamboo skewers in cold water for 30 minutes before using to prevent burning.
- You can replace the chicken with 125g lean rump steak strips, and use parsley instead of coriander.
FISH OR CHICKEN AND AVOCADO TACOS PREPARATION TIME: 15 MINS COOKING TIME: 30 MINS SERVES 2 (AS A MAIN)
Olive oil cooking spray ½ corncob, husk and
silk removed ½ small red capsicum, quartered and deseeded 200g firm white fish fillets or chicken breast fillet 1 Tbsp Table of Plenty Dukkah,
Lemon & Herb, Nut & Spice Blend ½ small avocado, finely chopped Freshly squeezed juice of ½ lime 1 tsp fish sauce
2 Tbsp roughly chopped
coriander 1 tsp finely chopped chilli
Freshly ground black pepper,
4 Mission White Corn Tortillas,
heated to pack instructions ½ cup finely shredded iceberg
2 lime wedges, to serve
1 Preheat a barbecue plate on high. Spray corn and capsicum with cooking spray. Wrap the corn in foil. Add corn to barbecue and cook, turning occasionally, for 20 minutes or until tender. Set aside. Meanwhile, cook capsicum, turning often, for 8-10 minutes or until skin is charred. Wrap in foil and set aside.
2 Spray fish or chicken with cooking spray. Coat in the dukkah. Add to barbecue and reduce heat to medium. Cook for 3 minutes on each side, or until cooked through. Transfer to a board. Cut into strips.
3 Peel capsicum. Finely chop flesh and put in a bowl. Using a small sharp knife, cut corn from cob and add to bowl. Add avocado, lime juice, fish sauce, coriander and chilli, if using. Season with pepper. Toss.
4 Lay tortillas on a clean surface. Divide lettuce between tortillas. Top with corn mixture and fish or chicken. Squeeze over lime wedges. Bring in edges and serve.
PER SERVE 1798kJ, protein 28g, total fat 16.5g
(sat. fat 3.5g), carbs 38g, fibre 7g, sodium 395mg.
• Carb exchanges 2½. • GI estimate medium. • Gluten free
PER SERVE 1981kJ, protein 39g, total fat 17.2g (sat. fat 3.2g), carbs 36g, fibre 7g, sodium 696mg
• Carb exchanges 21⁄2
• GI estimate medium • Gluten-free option