Dinner Recipes
Chicken and corn soup
Serves 4
Preparation time: 25 minutes
Cooking time: 10-12 minutes
Ingredients
2 (400g total) skinless chicken breast fillets, trimmed of fat*
6 green onions, thinly sliced
2 garlic cloves, crushed
Small pinch dried chilli flakes
Olive oil spray*
3 corn cobs, kernels removed (see Tips)
1L reduced salt chicken stock
420g can creamed corn
2 tsp reduced salt soy sauce
Extra sliced green onions, to serve
250g egg noodles, optional (see Tips)
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Place chicken in a deep pan. Cover with cold water. Bring to the boil over medium heat. Reduce the heat to low, then cover with a lid and simmer for 8 minutes. Remove the pan from heat and set aside for 15 minutes. Drain the chicken then shred into pieces.
2. Heat a saucepan over medium heat until hot and spray lightly with oil. Add the onions, garlic and chilli. Cook, stirring often for 5 minutes or until soft. Add the corn kernels and cook for 1 minute.
3. Pour in the stock and bring to the boil. Add the creamed corn, chicken and soy, cook 4-5 minutes until chicken is warmed through. Serve topped with extra green onions of desired.
Tips
You can also substitute frozen* or canned no added salt corn kernels.
You can add 250g egg noodles to the soup to bulk it up. Cook the noodles separately and pile into the bottom of bowl then ladle over the hot soup.
Warm teriyaki chicken noodle salad
Serves 4
Preparation time: 30 minutes
Cooking time: 10 minutes
Ingredients
1 tbs reduced salt soy sauce
1 tbs Mirin (see Tip)
3 tsp honey
2cm fresh ginger, peeled and finely grated
3/4 tsp sesame oil*
500g skinless chicken breast fillets, trimmed of fat*
2 x 90g packets soba noodles
Olive oil spray*
100g bean sprouts, trimmed
3 green onions, cut in 7cm lengths, shredded
1 carrot, cut into matchsticks
2 tbs pickled ginger, shredded
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Combine the soy sauce, mirin, honey, ginger and 1/2 teaspoon of sesame oil in a ceramic dish. Add the chicken and turn to coat. Cover and refrigerate for 30 minutes.
2. Cook the noodles in a medium saucepan of unsalted boiling water for 2-3 minutes or until softened. Drain and rinse under warm water. Transfer the noodles to a large bowl, add the remaining sesame oil and toss to coat. Cover to keep warm.
3. Preheat a barbecue plate or large non-stick frying pan on medium-high. Spray lightly with oil to grease. Add chicken and cook 3-5 minutes each side or until golden and cooked through. Remove the chicken to a plate, cover and allow to stand for 5 minutes.
4. Add bean sprouts, onions, carrot and ginger to the noodles. Toss to combine. Cut the chicken into thin slices across the grain and toss through the noodles. Pile into shallow bowls and serve.
Tip Mirin is a sweet, low-alcohol wine made from glutinous rice. It’s inexpensive and available in Asian grocery stores or in the Asian section of large supermarkets. It’s great in marinades for stir-fries & salad dressings.
Oven baked salmon and pea risotto
Serves 4
Cooking time: 40 minutes
Ingredients
1 tbs olive oil*
1 large brown onion, finely chopped
2 garlic cloves, crushed
2 cups Arborio rice
4 cups salt reduced chicken stock
2x200g pieces fresh salmon, skin on
1 cup frozen peas*
1 lemon, rind finely grated, juiced
50g baby or wild rocket leaves
2 tbs finely grated parmesan
Black pepper, to serve
Instructions
1. Preheat oven to 160°C fan forced. Heat oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring occasionally for 5 minutes or until the onion is soft. Add the rice, cook stirring for 1 minute.
2. Pour the stock into the rice and bring to the boil, stirring occasionally. Pour mixture into an ovenproof dish with a tight fitting lid. Transfer to the oven and bake for 15 minutes.
3. Meanwhile, place the salmon skin side down in a non-stick frying pan. Cover with cold water and bring to simmer. Cover and cook for 8 minutes. Turn the heat off and allow the salmon to sit in the liquid for further 5 minutes. Transfer salmon to a plate, cover and allow to stand.
4. Remove the risotto from the oven, stir in the peas and return to the oven for 5 minutes.
5. Remove the skin from the salmon (the salmon will just slide off the skin) and flake into pieces using a fork. Stir the salmon, lemon rind, juice and rocket into the risotto. Top with parmesan, season with freshly ground black pepper and serve.
Tip: you can replace the fresh salmon with canned salmon in spring water or cooked chicken breast. Ignore step 3 and stir the drained salmon or chicken through risotto in step 4 with the peas.
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Cooking time: 40 minutes
Ingredients
1 tbs olive oil*
1 large brown onion, finely chopped
2 garlic cloves, crushed
2 cups Arborio rice
4 cups salt reduced chicken stock
2x200g pieces fresh salmon, skin on
1 cup frozen peas*
1 lemon, rind finely grated, juiced
50g baby or wild rocket leaves
2 tbs finely grated parmesan
Black pepper, to serve
Instructions
1. Preheat oven to 160°C fan forced. Heat oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring occasionally for 5 minutes or until the onion is soft. Add the rice, cook stirring for 1 minute.
2. Pour the stock into the rice and bring to the boil, stirring occasionally. Pour mixture into an ovenproof dish with a tight fitting lid. Transfer to the oven and bake for 15 minutes.
3. Meanwhile, place the salmon skin side down in a non-stick frying pan. Cover with cold water and bring to simmer. Cover and cook for 8 minutes. Turn the heat off and allow the salmon to sit in the liquid for further 5 minutes. Transfer salmon to a plate, cover and allow to stand.
4. Remove the risotto from the oven, stir in the peas and return to the oven for 5 minutes.
5. Remove the skin from the salmon (the salmon will just slide off the skin) and flake into pieces using a fork. Stir the salmon, lemon rind, juice and rocket into the risotto. Top with parmesan, season with freshly ground black pepper and serve.
Tip: you can replace the fresh salmon with canned salmon in spring water or cooked chicken breast. Ignore step 3 and stir the drained salmon or chicken through risotto in step 4 with the peas.
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.