Lunch Recipes
Poached chicken with sweet soy, chilli & shallots
Preparation Time
10 - 40 minutes
Cooking Time
15 minutes
Ingredients (serves 4)
750ml (3 cups) water
500ml (2 cups) salt-reduced chicken stock
1 brown onion, coarsely chopped
3cm-piece fresh ginger, peeled, thinly sliced
3 garlic cloves, bruised
1 whole star anise
500g single chicken breast fillets
200g (1 cup) long-grain rice
Steamed baby pak choy, to serve
Kecap manis, to serve
4 shallots, ends trimmed, thinly sliced diagonally
1 long red chilli, thinly sliced diagonally
Method
Preparation Time
10 - 40 minutes
Cooking Time
15 minutes
Ingredients (serves 4)
750ml (3 cups) water
500ml (2 cups) salt-reduced chicken stock
1 brown onion, coarsely chopped
3cm-piece fresh ginger, peeled, thinly sliced
3 garlic cloves, bruised
1 whole star anise
500g single chicken breast fillets
200g (1 cup) long-grain rice
Steamed baby pak choy, to serve
Kecap manis, to serve
4 shallots, ends trimmed, thinly sliced diagonally
1 long red chilli, thinly sliced diagonally
Method
- Place the water, stock, onion, ginger, garlic and star anise in a saucepan over high heat. Bring to the boil. Add chicken. Cover. Set aside for 30 minutes to poach.
- Transfer the chicken to a clean work surface. Thinly slice across the grain. Cover with foil to keep warm.
- Strain the poaching liquid through a fine sieve into a large jug. Discard the onion, ginger, garlic and star anise. Return 560ml (2 1/4 cups) of the poaching liquid to the pan. Discard the remaining poaching liquid. Add the rice to the pan. Bring to the boil over high heat. Reduce heat to low. Cover and simmer for 12 minutes or until rice is tender. Use a fork to separate the grains.
- Divide the rice and pak choy among serving dishes. Top with chicken and drizzle over the kecap manis. Sprinkle with the shallot and chilli to serve.
Chicken steak sandwiches
Preparation Time
15 minutes
Cooking Time
5 minutes
Ingredients (serves 4)
2/3 cup whole-egg mayonnaise
1 garlic clove, crushed
1/2 lemon, rind finely grated
2 chicken breast fillets, trimmed
olive oil cooking spray
4 Turkish bread rolls, split, toasted
1 bunch rocket
2 large roma tomatoes, thickly sliced
Method
- Combine mayonnaise, garlic and lemon rind in a bowl. Mix well. Cover and refrigerate until needed.
- Remove tenderloins from chicken fillets (freeze for another use). Using a sharp knife, cut fillets in half through centre to make 4 thin fillets. Place each thin fillet between 2 sheets plastic wrap. Pound with a meat mallet until 5mm thick.
- Preheat a barbecue grill on high heat until hot. Reduce heat to medium. Spray both sides chicken with oil. Season with salt and pepper. Barbecue for 2 minutes each side or until golden and cooked through (alternatively, they can be cooked in a frying pan).
- Spread lemon and garlic mayonnaise over bread roll bases. Top with half the rocket, chicken, tomato, remaining rocket and salt and pepper. Cover with bread roll tops and serve.
Filo fish pies
Ingredients (serves 4)
2 1/2 tablespoons reduced-fat spread
6 sheets filo pastry
200g kumara (orange sweet potato), peeled, cut into 2cm pieces
1 celery stick, chopped
1 small leek, trimmed, washed, thinly sliced
2 tablespoons plain flour
1 1/2 cups low-fat milk
250g boneless white fish, cut into 2cm pieces
1 1/2 tablespoons chopped fresh dill
1/2 cup reduced-fat cheese, grated
80g mixed salad leaves, to serve
Method
- Preheat oven to 180°C.
- Melt 1 tablespoon reduced-fat spread in a saucepan over medium heat. Lay one sheet of filo out flat on a workbench. Brush with a little melted spread. Repeat layering with all 6 pieces of filo. Cut layered filo stack into 4 quarters.
- Place each quarter of filo into 4 lightly greased 3/4-cup capacity holes in a Texas muffin pan (see Super News). Bake for 15 minutes, or until golden.
- Meanwhile, cook kumara in a microwave-safe dish on HIGH (100%) power for 3 to 4 minutes, until just tender.
- Melt remaining spread in a saucepan over medium heat. Add celery and leek. Cook for 3 to 4 minutes. Add flour and cook, stirring, for 1 minute. Add milk, whisking, and bring to the boil. Add fish and simmer for 3 to 4 minutes. Stir in kumara, dill and cheese.
- Fill filo shells with fish mixture and serve with salad leaves.