STICKY HONEY SOY CHICKEN WITH ZOO­DLE NOO­DLES

Super Food Ideas - - THIS MONTH HEALTHIER DINNERS -

SERVES 4 PREP 15 MIN­UTES (PLUS 1 HOUR

RE­FRIG­ER­A­TION) COOK 40 MIN­UTES YOU’LL NEED A VEG­ETABLE SPIRALISER

FOR THIS RECIPE. YOU COULD ALSO USE A JULI­ENNE PEELER OR THE LARGE HOLES ON A VEG­ETABLE GRATER.

¹⁄³ cup re­duced-fat milk 1 ta­ble­spoon lemon juice 800g chicken ten­der­loins ½ x 400g packet shelf fresh whole­grain noo­dles 1½ cups panko bread­crumbs Olive oil cook­ing spray ¼ cup salt-re­duced soy sauce 2 ta­ble­spoons honey 1 gar­lic clove, crushed 2 zuc­chini, trimmed 1 ta­ble­spoon canola oil 1 green onion, thinly sliced di­ag­o­nally 1 bunch baby bok choy, leaves and stems sep­a­rated, sliced 1 cup frozen peas and corn Ex­tra 2 tea­spoons salt-re­duced soy sauce 2 tea­spoons sweet chilli sauce 1 Com­bine milk and lemon juice in a bowl. Add chicken. Toss to coat. Cover. Re­frig­er­ate for 1 hour, if time per­mits. 2 Pre­pare noo­dles fol­low­ing packet direc­tions. Drain well. Set aside. 3 Pre­heat oven to 200°C/180°C fan-forced. Line a large bak­ing tray with bak­ing pa­per. 4 Drain chicken from milk mix­ture. Toss lightly in bread­crumbs (chicken doesn’t need to be com­pletely cov­ered in crumbs). Place on pre­pared tray. Spray with oil. Bake for 10 min­utes. Turn. Spray with oil. Bake for a fur­ther 10 min­utes. 5 Mean­while, com­bine soy sauce, honey, gar­lic and 1 ta­ble­spoon warm water in a shal­low bowl. 6 Work­ing quickly, dip each piece of chicken in soy mix­ture and re­turn to tray. Bake for a fur­ther 5 to 10 min­utes or un­til chicken is crispy. 7 Mean­while, us­ing a veg­etable spiraliser, cut zuc­chini into noo­dles. Heat oil in a wok or deep fry­ing pan over medium-high heat. Add onion, zuc­chini, bok choy stems, and peas and corn. Toss for 2 min­utes or un­til just ten­der. Add noo­dles, bok choy leaves, ex­tra soy sauce and sweet chilli sauce.

Toss for 1 minute or un­til heated through. Serve zoo­dle noo­dles with chicken. NU­TRI­TION: (per serve) 2697kj; 10.5g fat; 2.3g sat fat; 59.1g pro­tein; 75.7g carbs; 5.6g fi­bre; 160mg chol; 1094mg sodium.

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