BEEF PHO
PREP TIME: 15 MINS
COOK TIME: 25 MINS
SERVES 4 (AS A LIGHT MEAL)
120g dried rice stick noodles
1.25L (5 cups) water
500ml (2 cups) salt-reduced or
gluten-free beef stock
2 sticks cinnamon, broken in half
2 star anise
5cm piece ginger, peeled,
thinly sliced
2 tsp fish sauce
350g lean beef fillet, trimmed of fat
1 bunch bok choy, thinly sliced
11 /2 cups bean sprouts
1 cup coriander leaves
1 cup mint leaves
1 long red chilli, thinly sliced,
to serve (optional)
4 lime wedges, to serve
1 Put noodles in a medium
heatproof bowl. Cover with
boiling water. Set aside for
10 minutes to soften. Drain well.
Divide between serving bowls.
2 Put water, stock, cinnamon,
star anise and ginger in a large
saucepan. Cover and bring to boil
over a high heat. Reduce heat
to medium and simmer for 20
minutes. Strain through a sieve,
discarding the spices. Return
stock to the pan. Stir in fish sauce.
3 Preheat a chargrill plate on
medium-high. Spray each side of
beef with cooking spray. Add to
chargrill and cook for 1 1 / 2 minutes
on each side. Transfer to a plate to
rest for 5 minutes. Cut the beef on
the diagonal into slices.
4 Divide bok choy and beef
between serving bowls. Bring
stock to boil. Pour stock over bok
choy and beef. Top with sprouts,
coriander, mint and chilli, if you
like. Serve with lime wedges.SWEET CORN AND
CHICKEN SOUP
PREP TIME: 20 MINS
COOK TIME: 20 MINS
SERVES 2 (AS A LIGHT MEAL)1 /2 tsp olive oil
150g skinless chicken thigh
fillets, trimmed of fat, thinly
diagonally sliced
1 leek, halved lengthways,
washed, thinly slicedBeef pho Sweet corn and chicken soup1 large carrot, halved
lengthways, sliced thinly
diagonally
1 stick celery, sliced thinly
diagonally
1 zucchini, chopped
500ml (2 cups) water
125ml (1/2 cup) salt-reduced or
gluten-free chicken stock
200g (11/4 cups) fresh or frozen
corn kernels
1 Tbsp chopped flat-leaf parsley
Freshly ground black pepper1 Heat half the oil in a medium
saucepan on medium-high. Add
the chicken. Cook, tossing often,
for 2-3 minutes or until lightly
browned. Transfer to a plate.
2 Heat the remaining oil in
the saucepan on medium.
Add the leek, carrot, celery and
zucchini. Cook, stirring often,
for 4 minutes. Add the water and
stock to the pan. Cover and bring
to a simmer. Add corn. Reduce
heat to medium-low. Cook,
covered, for 5 minutes or until
the vegetables are just tender.
3 Finely shred the chicken
and return to the pan. Stir over
a low heat for 3-4 minutes or
until warmed through. Remove
pan from the heat and stir
in the parsley.
4 Divide soup between bowls.
Season with pepper to serve.COOK’S TIP
This will keep in an airtight
container in the fridge for up
to 2 days. Or, you can freeze
portions in small airtight
containers for up to 6 months. ➤Add some zing
to your bowl
with chilli
diabetic living JULY/AUGUST 2019 47light meals