42 super food ideas MAY 2020
SLOW-COOKERLAMB AND
BARLEYSOUP
SERVES 4
PREP 20 MINUTES
COOK4 HOURS5 MINUTES
YOU’LLNEEDA 5.5-LITRE SLOW COOKER
FORTHISRECIPE.
1 tablespoonextravirgin olive oil
2 (500g)lambshanks
1 largeleek,trimmed,chopped
2 mediumcarrots, halved,
sliced
2 largecelerystalks,diced
1 swede,peeled,diced
2 garliccloves,thinlysliced
1.5litreschickenstock
½ cuppearlbarley,rinsed
½ cupfrozenpeas
¼ cupchoppedfreshparsley leaves,
plusextratoserve
Crusty bread, to serve
1 Heatoilina flameproofslow-cooker
bowlorlargefryingpanovermedium
heat.Cooklamb,turning,for5 minutes
oruntilbrowned.Carefully transfer bowl
toslowcooker.
2 Addleek,carrot,celery,swede,garlic,
stockand2 cupswater.Seasonwithsalt
andpepper.Cover.CookonHIGHfor
4 hours(orLOWfor8 hours),adding
barley1½hoursbeforeendofcooking.
3 Addpeastosoup.Removelambfrom
soupandplaceona board.Shredmeat,
discardingbones.Returntosoupwith
parsley.Stirtocombine.Topsoupwith
extraparsley.Servewithcrustybread.
NUTRITION:(perserve)2646kJ;29.2gfat;
10.1gsatfat;32.3gprotein;54.9gcarbs;
12.1g fibre; 66mg chol; 2159mg sodium.CHEAT’SSLOW-COOKER
CHICKENLAKSA
SERVES 4
PREP 20 MINUTES
COOK4 HOURS5 MINUTES
YOU’LLNEEDA 5.5-LITRE SLOW COOKER
FORTHISRECIPE.
½cuplaksapaste
3 chickenthighfillets,trimmed
6 kaffirlimeleaves,torn
2 lemongrassstalks,trimmed, bruised
1 litrechickenstock
400mlcanpremiumcoconutcream
400mlcanpremiumcoconutmilk
150ggreenbeans,trimmed,cut into thirds
200gricevermicellinoodles
2 tablespoonslimejuice
1 cupbeansprouts,trimmed
1 smallredchilli,thinlysliced
²⁄³cupfreshcoriandersprigs
Lime wedges, to serve1 Placelaksapasteandchickeninslow
cooker.CookonHIGH,turningchicken
occasionally,for5 minutes.Addlime
leaves,lemongrass,stockandcoconut
cream.CoverandcookonHIGHfor
3½hours(orLOWfor6 hours)or until
chickenis cookedthrough.
2 Removeanddiscardlemongrassstalks
andlimeleaves.Transferchickentoa board.
Using2 forks,shredchicken.Returnchicken
tosoupwithcoconutmilk,greenbeansand
noodles.Seasonwithsaltandpepper.
CookonHIGHfor 30 minutesoruntil
noodleshavesoftened.Stirinlimejuice.
3 Dividelaksaamongservingbowls.Top
withbeansprouts,chilliandcoriander
sprigs.Servewithlimewedges.
NUTRITION:(perserve)3542kJ;52.2gfat;
35.3gsatfat;31.2gprotein;53.9gcarbs;
4.1g fibre; 98mg chol; 1840mg sodium.PERSERVE
$4.30VEGIESSERVEPER3