CHICKEN PHO

Diabetic Living - - WINTER FAVOURITES -

PREP TIME: 30 MINS

COOK TIME: 8 HOURS 10 MINS (ON LOW) OR 4 HOURS 10 MINS (ON HIGH) SERVES 6 (AS A LIGHT MEAL)

170g fresh shi­itake mush­rooms 7cm piece ginger, peeled

and sliced 1 Tbsp co­rian­der seeds 4 whole cloves 1kg bone-in chicken thighs,

skin re­moved 1.5L (6 cups) wa­ter 500ml (2 cups) salt-re­duced or gluten-free salt-re­duced chicken stock

1 large brown onion, sliced

30g dried porcini mush­rooms,

rinsed, drained and bro­ken 1 Tbsp brown sugar

5 cloves gar­lic, sliced

125g dried rice noo­dles, soaked

(see Cook’s Tip)

2 bunches Asian greens, trimmed,

chopped, steamed

Coarsely grated car­rot, sliv­ered red onion, sliced chill­ies, co­rian­der leaves, Thai basil, and/or lime wedges, to serve (op­tional)

1 Re­move and re­serve stems from the shi­take mush­rooms. Thinly slice the caps. Trans­fer the sliced mush­rooms to a bowl, cover and put in the fridge un­til re­quired. 2 Place the shi­itake stems, ginger, co­rian­der seeds and cloves on a dou­ble thick

20cm piece of muslin. Bring up cor­ners and tie closed with string. 3 Place the spice bag, chicken, wa­ter, stock, onion, porcini mush­rooms, sugar and gar­lic in a slow cooker. Cover and cook on low for 8 hours or on high for 4 hours. Re­move and dis­card the spice bag.

4 Re­move the chicken from the cooker. Re­move the meat from the bones. Dis­card the bones. Coarsely shred the chicken. Cover and set aside. Stir the re­served shi­itake mush­rooms and noo­dles into the broth. Cover and cook for a fur­ther 10 min­utes.

5 Di­vide the greens be­tween serv­ing bowls. La­dle the noo­dle mix­ture over the greens. Add the shred­ded chicken. Top with car­rot, onion, chilli, co­rian­der, basil and lime wedges, if us­ing.

COOK’S TIP

To soak rice noo­dles, place in a large heat­proof glass bowl. Cover noo­dles with boil­ing wa­ter. Set aside for 5-7 min­utes or un­til noo­dles are ten­der but still firm, stir­ring oc­ca­sion­ally.

NU­TRI­TION INFO

PER SERVE 1090kJ, pro­tein 25g, to­tal fat 7g (sat. fat 2g), carbs 21g, fi­bre 5g, sodium 413mg • Carb ex­changes 1½ • GI es­ti­mate low • Gluten-free op­tion • Lower carb

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