NUTRITION INFO
PER SERVE (with 3 half omelette
rolls per serve) 2040kJ, protein
32g, total fat 21g (sat. fat 4g),
carbs 43g, fibre 8g, sodium
430mg • Carb exchanges 3- GI estimate low
- Gluten-free option
Relish adds
Asian zing
to chicken
and rice
CHINESE POACHED
CHICKEN WITH
OMELETTE
VEGETABLE ROLLS
PREP TIME: 20 MINS
COOK TIME: 40 MINS
SERVES 4 (AS A MAIN)Large piece ginger, peeled, 1 Tbsp
finely grated, remaining sliced
3 cloves garlic
1 tsp black peppercorns
1 Tbsp salt-reduced or
gluten-free soy sauce
4 chicken drumsticks
2 Tbsp sesame oil
1 bunch green shallots, chopped
4 baby bok choy, halved
100g (1/2 cup) SunRice Low GI
Doongara Rice, cooked following
packet directions, to serve
Omelette vegetable rolls, to serve
(see recipe, below right)1 Put the sliced ginger, garlic,
peppercorns and half the soy
sauce in a large saucepan with
the chicken. Add enough water
to cover the chicken completely.
Bring to the boil over medium
heat. Reduce heat to low and
cook, covered, for 30 minutes.
2 Meanwhile, heat the oil in a
small non-stick frying pan over
medium heat. Add shallots. Cook,
stirring, for 1 minute. Remove the
pan from the heat and stir in the
grated ginger and remaining soy
sauce, to make a relish. Set aside.
3 When the chicken is ready,
remove from pan. Add bok choy
to poaching liquid and cook for
3-4 minutes or until tender. Strain
poaching liquid to remove ginger,
garlic and peppercorns, reserving
the liquid. Pull the skin from the
chicken legs and discard. Shred
meat into thick pieces. Place
chicken in bowls with rice, bok
choy, a ladle of hot chicken broth
and the green shallot relish.
Serve with omelette rolls.OMELETTE VEGETABLE ROLLS
Heat 2 tsp olive oil in a wok. Stir-fry 1 carrot, thinly shredded,
and 120g shiitake mushrooms, thinly sliced, for 2 minutes. Add
100g bean sprouts, 2 green shallots, sliced, a knob of ginger,
peeled and grated, and 1 clove garlic, grated. Stir-fry for 1-2 minutes.
Season with 1 tsp salt-reduced or gluten-free soy sauce and set side.
Heat ½ tsp olive oil in a medium non-stick frying pan over medium heat.
Whisk together 3 x 60g eggs. Add a little egg mix to the pan. Fry for
30 seconds, then flip over and cook for 10 seconds. Repeat until you
have six pancakes, adding a little more oil when needed. Cut each
pancake in half. Spoon a little vegie mix in the centre of each half-moon
pancake and roll up, tucking in the edges. Microwave on high/100%
for 30 seconds before serving. Makes 12 half rolls (as a side). ■PER SERVE (per half roll) 245kJ, protein 3g, total fat 2g (sat. fat 0g),
carbs 7g, fibre 2g, sodium 43mg • Carb exchanges ½- GI estimate low • Gluten-free option
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ADDITIONAL^ INFORMATION^ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)GFOdiabetic living MAY/JUNE 2019 81makeover