Healthy Food Guide (Australia)


Supercharg­e your energy levels this spring with satisfying dinners that won’t pile on the kilos.


Spring is the time to supercharg­e your energy levels with satisfying meals that won’t weigh you down

Chicken pad Thai with vegie noodles

Serves 4 Cost per serve $4.85 Time to make 25 min gluten free dairy free diabetes friendly

1 tablespoon reduced-salt, gluten-free tamari 1 tablespoon lime juice 1 teaspoon brown sugar 3 teaspoons vegetable oil 500g skinless chicken breast fillets, thinly sliced 2 garlic cloves, crushed 1 long red chilli, deseeded, thinly sliced, plus extra, to serve 4 shallots, cut in 3cm lengths 300g broccolini, halved 3 large zucchini, cut into ‘noodles’ (see Cook’s tip) 3 large carrots, cut into ‘noodles’ 2 cups bean sprouts, trimmed ¼ cup roasted unsalted cashew nuts, chopped

1 Combine tamari, lime juice and sugar in a small bowl, gently stirring to dissolve the sugar. Set sauce aside. 2 Heat a large wok over a high heat. Heat 1 teaspoon oil for 20 seconds. Stir-fry half of the chicken for 1–2 minutes, or until golden. Transfer to a bowl. Repeat with 1 teaspoon oil and remaining chicken. 3 Reheat wok over high heat; add remaining oil, garlic, chilli and shallots. Stir-fry for 1 minute, or until fragrant. Add broccolini; stir-fry for 2 minutes, or until almost tender. Return chicken to wok with zucchini, carrot and reserved sauce; stir-fry mixture until heated through. 4 Garnish pad Thai with bean sprouts, cashews and extra chilli. Cook’s tip Use a spiralizer to cut zucchini and carrot into ‘noodles’. Alternativ­ely, use a vegie peeler to cut long noodles, stopping when you reach seeds.

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