Super Food Ideas – September 2019

42 super food ideasSEPTEMBER 2019

SPICYMISOCHICKENWINGS
WITHJAPANESE POTATO SALAD
SERVES 4
PREP 20 MINUTES COOK 30 MINUTES

2 eggs
2 tablespoonswhitemisopaste
1 tablespoonsoysauce
1½cupspankobreadcrumbs
1 tablespoonshichimitogarashi(7spice
mix),plusextrato serve (see note)
½ cupplainflour
1kgchickenwingnibbles
Ricebranoilcookingspray
Freshmintsprigs,toserve
JapanesePotatoSalad
800gredwashedpotatoes,roughlychopped
4 radishes,thinlyslicedintorounds
2 teaspoonscastersugar
½ teaspoonsalt
¹⁄³cupricewinevinegar
½ cupJapanesemayonnaise,
plus extra to serve

2 Lebanesecucumbers,peeledintoribbons

200gpacketfrozen shelled edamame,

thawed

1 Preheatovento220°C/200°Cfan-forced.

Linea largebakingtraywithbakingpaper.

2 Whiskeggs,misopasteandsoysauce

ina largebowluntilwellcombined.

3 Combinebreadcrumbsandshichimi

togarashiina bowl.Placeflourinanother

bowl.Workingoneata time,tosschicken

piecesinflour.Dipineggmixture,then

coatinbreadcrumbmixture.Placeon

preparedtray.Spraychickenwellwith

oil.Bakechickenfor 30 minutes or until

goldenandcookedthrough.

4 Meanwhile,makeJapanesePotatoSalad

Placepotatoina largesaucepan.Coverwith

coldwater.Bringtotheboiloverhighheat.

Cookfor 15 minutesoruntiltender.Drain.

Returntopan.Roughlycrush.Coolfor

15 minutes. Meanwhile, combine radish,

sugar,saltandhalfthevinegarina bowl.

Setasidefor 15 minutes.Addmayonnaise

andremainingvinegartopotato.Season

withsaltandpepper.Stiruntilcombined.

Drainradish.Placepotatosalad,cucumber,

edamameandradishina servingbowl.

Sprinklewithextrashichimitogarashi.

5 Servechickenwithpotatosalad, mint

sprigsandextramayonnaise.

NUTRITION:(perserve)3897kJ;56.8gfat;

12.9gsatfat;41.9gprotein;57.7gcarbs;

8.7g fibre; 237mg chol; 1559mg sodium.

SUPER-QUICK SUSHI FRIED RICE

SERVES 4

PREP 15 MINUTES COOK5 MINUTES

1 tablespoonvegetableoil

150ggreenbeans,cutinto2cmlengths

2 x 250gpacketsmicrowaveblack rice

300gcancornkernels,drained

4 greenonions,thinlysliced

425gcantunainoliveoil,drained,

flakedintolargepieces

1 avocado,sliced

¼cupdrainedpickledginger

1 norisheet,halved,verythinlysliced

1 tablespoonsesameseeds,toasted

SoyandWasabiDressing

2 tablespoonssalt-reducedsoysauce

2 tablespoonsricewinevinegar

2 teaspoonscastersugar

1 teaspoonsesameoil

1 teaspoon wasabi paste

1 MakeSoyandWasabiDressingWhisk

ingredientsina juguntilsugardissolves.

2 Heata wokovermedium-highheat.Add

oil.Swirltocoat.Addbeans.Stir-fryfor

2 minutesoruntiltender.Addrice,corn,

halftheonionandhalfthedressing.Stir-fry

for3 minutesoruntilheatedthrough.

Removefromheat.Stirintuna.

3 Dividericemixtureamongservingbowls.

Topwithavocado,pickledginger,nori,

sesameseedsandremaininggreenonion.

Drizzlewithremainingdressing.Serve.

NUTRITION:(perserve)2746kJ;28.8gfat;

4.9gsatfat;28.1gprotein;66.7gcarbs;

9g fibre; 30mg chol; 873mg sodium.

Cook’snote:

+ FORTHESPICYMISOCHICKENWINGS:

Shichimitogarashiis a spiceblendconsisting

ofchilli,sesameseeds,groundgingerandnori,

available in the Asian section of supermarkets.

RECIPES

LOUISE PATNIOTIS

PHOTOGRAPHY

GUY BAILEY

STYLING

JENN TOLHURST

FOOD PREPARATION

PETA DENT

PERSERVE

$4.88

50

VEGIESPER

SERVE

4.5