TIP YOUR LID

Th­ese work-ready al­most-in­stant soups are pre­pared and served in the same jar. How easy is that?

Super Food Ideas - - CONTENTS -

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.

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