44 super food ideasSEPTEMBER 2019
CHICKENYAKITORISKEWERS
WITHSOBA NOODLE SALAD
SERVES 4
PREP 15 MINUTES
COOK 30 MINUTES
YOU’LLNEED8 LARGEPRE-SOAKED
BAMBOOSKEWERSFOR THIS RECIPE.
½ cupyakitorisauce
2 garliccloves,crushed
8 smallchickenthighfillets,trimmed
1 bunchasparagus,trimmed
Friedshallots,toserve
SobaNoodleSalad
180gdriedsobanoodles
¼ smallredcabbage,finelyshredded
200gsnowpeas,thinlyslicedlengthways
2 greenonions,thinlysliced diagonally,
plusextratoserve
2½tablespoonsmirinseasoning
2½tablespoonsricewinevinegar
3cmpiecefreshginger, peeled,
finely grated
1 Preheatovento220°C/200°Cfan-forced.
Linea largebaking tray with sides with
bakingpaper.
2 Combine¼cupyakitorisauceandgarlic
ina largeglassbowl.Addchicken.Turn
tocoat.Usingpictureasa guide,thread
2 chickenpiecesonto2 parallelskewers.
Repeatwithremainingchicken.Placeon
tray.Bakefor 10 minutes.Brushwitha little
yakitorisauce.Bakefora further 20 minutes,
brushingwithyakitorisauceevery5 minutes
oruntilchickenis cookedthrough.
3 Meanwhile,makeSobaNoodleSalad
Cooknoodlesfollowingpacketdirections.
Drain.Refreshundercoldwater.Drainwell.
Transfertoa largebowl.Addcabbage,
snowpeasandoniontonoodles.Whisk
mirinseasoning,vinegarandginger
togetherina jug.Adddressingtonoodle
mixture.Gentlytosstocombine.
4 Cookasparagusina saucepanofboiling
water for 1 minute or until bright greenandjusttender.Refresh under cold
water.Drainwell.
5 Sprinklefriedshallotsoverchicken
skewers.Servewithnoodlesalad,
asparagusandextraonion.
NUTRITION:(perserve)2494kJ;13.6gfat;
3.9gsatfat;56.2gprotein;54.5gcarbs;
6.2g fibre; 199mg chol; 1630mg sodium.CRISPYRAMENFRITTERSWITH
AVOCADO AND SESAME SALAD
SERVES 4
PREP 20 MINUTES COOK20 MINUTES
90gdriedramennoodles
2 cupsfinelyshreddedwombok
(Chinesecabbage)
100gfreshshiitakemushrooms,
finelychopped
2 tablespoonschoppedfresh chives
3 eggs,lightlybeaten
¼cupself-raisingflour
¼cupricebranoil
1 greenoakleaflettuce, leaves separated
1 avocado,sliced
1 Lebanesecucumber,thinlysliceddiagonally
2 teaspoonspepitaand sunflower seed mix
SesameDressing
2 tablespoonssalt-reducedsoysauce
2 tablespoonsricewinevinegar
1 teaspoonbrownsugar
1½ teaspoons sesame oil1 MakeSesameDressingWhisksoysauce,
vinegar,sugarandsesame oil together in
a smalljug.Setaside.
2 Cooknoodlesfollowingpacketdirections.
Drain.Refreshundercoldwater.Drainwell.
Transfertoa largebowl.Usingscissors,
roughlychopnoodles.Addwombok,
mushroomandhalfthechives.Mixwell.
Addeggandflour.Seasonwithsaltand
pepper.Mixuntilwellcombined.
3 Heat1 tablespoonoilina largenon-stick
fryingpanovermediumheat.Spoon¼ cup
mixtureintopan.Gentlyflattentop.Repeatto
make3 morefritters.Cookfrittersfor
2 minuteseachsideoruntilgoldenand
cookedthrough.Transfertoa traylinedwith
papertoweltodrain.Repeatwithremaining
mixtureandoiltomakea totalof 12 fritters.
4 Placelettuce,avocadoandcucumberin
a bowl.Drizzlewithdressing.Sprinklewith
seedmixandremainingchives.Arrange
frittersona servingplatter.Servewithsalad.
NUTRITION:(perserve)1731kJ;28.7gfat;
6.4gsatfat;11.2gprotein;26.5gcarbs;
4.2g fibre; 165mg chol; 728mg sodium.PERSERVE
$4.9845