TIP YOUR LID
These work-ready almost-instant soups are prepared and served in the same jar. How easy is that?
ALMOST INSTANT MISO AND TOFU SOUP WITH RAMEN
SERVES 1 PREP 15 MINUTES ( PLUS STANDING)
½ x 150g packet shelf-stable ramen noodles ¹⁄³ cup small broccoli florets ½ carrot, cut into long thin strips 5 snow peas, trimmed, cut into thirds 50g Japanese teriyaki marinated tofu, cut into cubes ½ green onion, sliced 1 tablespoon white miso paste 1cm piece fresh ginger, finely grated
1 At home Layer noodles, broccoli, carrot, snow peas, tofu, green onion, miso paste and ginger in a 3-cup-capacity glass jar with lid. Secure lid. Refrigerate. 2 At work Pour 1½ cups boiling water into jar. Stir until miso paste has dissolved. Secure lid. Stand for 2 minutes or until vegetables have softened. Serve. NUTRITION: (per serve) 1306kj; 7.7g fat; 1g sat fat; 18.1g protein; 40.1g carbs; 5.7g fibre; 0mg chol; 1435mg sodium.
ALMOST INSTANT CHICKEN PHO
SERVES 1 PREP 15 MINUTES (PLUS STANDING)
30g dried rice vermicelli noodles 1 salt-reduced chicken stock cube, crumbled 1 green onion, thinly sliced 2cm piece fresh ginger, cut into thin matchsticks ½ long red chilli, thinly sliced ²⁄³ cup shredded cooked chicken ½ small star anise ¼ lime 20g baby spinach 20g bean sprouts 1½ tablespoons fresh coriander leaves 1½ tablespoons fresh Thai basil leaves 1 At home Roughly break up noodles. Place noodles in a 3-cup-capacity glass jar with lid. Top with stock cube, onion, ginger, chilli and chicken. Place star anise and lime on top. Secure lid. Refrigerate. Place spinach, sprouts, coriander and basil in a snap-lock bag. Refrigerate. 2 At work Remove lime from jar and reserve. Pour 2 cups boiling water into jar. Stir until stock cube has dissolved. Secure lid. Stand for 3 minutes or until heated through. Discard star anise. Stir in spinach mixture. Squeeze lime over soup. Serve. NUTRITION: (per serve) 1374kj; 8.4g fat; 2.4g sat fat; 29.8g protein; 31.4g carbs; 3.4g fibre; 94mg chol; 1499mg sodium.
ALMOST INSTANT MINESTRONE
SERVES 1 PREP 15 MINUTES (PLUS STANDING) COOK 10 MINUTES
¼ cup dried macaroni 125g can red kidney beans, drained, rinsed ¾ cup frozen diced vegetable mixture 4 cherry tomatoes, quartered 1 small garlic clove, crushed 2 tablespoons tomato paste 1½ tablespoons basil pesto 1 tablespoon fresh basil leaves
1 At home Cook pasta following packet directions. Drain. Refresh under cold water. Drain well. Place pasta in a 3-cup-capacity glass jar with lid. Top with beans, frozen vegetable mixture, tomato, garlic, tomato paste and pesto. Secure lid. Refrigerate. Place basil in a small snap-lock bag. Refrigerate. 2 At work Pour 1 cup boiling water into jar. Stir until tomato paste has dissolved. Secure lid. Stand for 3 minutes or until heated through. Stir in basil. Serve. NUTRITION: (per serve) 1681kj; 8.5g fat; 1.3g sat fat; 16.4g protein; 56.3g carbs; 14g fibre; 0mg chol; 472mg sodium.