All posts tagged Nutrition Australia

Honey Soy Noodles with Chicken

Honey soy noodles with chicken

Recipe by Nutrition Australia

Ingredients

  • 300g chicken thigh fillets, thinly sliced
  • 450g fresh Hokkien noodles
  • 1 tablespoon Olive oil
  • 1 onion, cut into thin wedges
  • 2 sticks of celery, sliced diagonally
  • 1 large carrot, cut into strips
  • 1 red capsicum cut into strips
  • 1 head of broccoli cut into small florets
  • 1/2 tablespoon cornflour
  • 1/2 cup water

Stir fry sauce

  • 2 tablespoons salt reduced soy sauce
  • 1 tablespoon oyster sauce
  • 3cm piece of fresh ginger, peeled, finely grated
  • 1 clove garlic, crushed
  • 1 teaspoon honey

Method

Step 1

To make the stir fry sauce combine soy sauce, oyster sauce, ginger, garlic and honey in a bowl. Add chicken and mix well. Cover and refrigerate whilst preparing other ingredients.

Step 2

Place noodles in a large heatproof bowl. Cover with boiling water. Stand for 5 minutes or until tender. Separate noodles with a fork. Drain and set aside.

Step 3

Heat oil in wok or frypan and add the marinated chicken pieces. Stir fry for 2-3 minutes or until browned. Transfer to a bowl and cover to keep warm.

Step 4

Add onion to wok and stir fry for 1 minute or until onion has softened. Add celery and carrot. Stir fry for 2-3 minutes. Add capsicum and broccoli and stir fry for a further 2 minutes until all vegetables are just tender. Add remaining sauce mixture and stir through.

Step 5

Return chicken to wok and stir though. Blend cornflour with water and add to the pan with the noodles. Stir fry for 1 minute until heated through.

 

Nutrition Australia ACT

P: 02 6162 2583 F: 02 6162 2586

E:act@nutritionaustralia.org

www.projectdinnertime.org

Apple Berry Pancakes

Apple Berry Pancakes

Recipe by Nutrition Australia

Ingredients

  • 2 cups self-raising flour
  • 2 eggs
  • 2 cups low fat milk
  • 2 apples (Granny Smith or Pink Lady), grated
  • Spray oil
  • 1 cup blueberries, fresh or frozen
  • Maple syrup to drizzle

Optional

Replace apple with 2 mashed bananas

Blueberries can be replaced with other berries or sultanas

Serves 4

Method

Step 1

In a large bowl combine flour, egg and half the milk, using a hand-beater or whisk.

Step 2

Gradually add the rest of the milk until mixed through.

Step 3

Add apple and gently mix through.

Step 4

Heat frypan and spray with a little oil.

Step 5

Drop ¼ cup of mixture onto fry pan, then evenly drop blueberries on top of the mixture. When bubbles appear on the surface of the mixture, flip and cook on other side until brown. Repeat with remaining mixture, spraying pan with oil between batches.

Step 6

Serve warm with a drizzle of maple syrup.

Nutrition Australia ACT

P: 02 6162 2583 F: 02 6162 2586

E:act@nutritionaustralia.org

www.projectdinnertime.org

Copyright © 2014. Nutrition Australia ACT Inc. All rights reserved.

 

Creamy Mushroom Risotto

Creamy Mushroom Risotto

Recipe by Nutrition Australia

Ingredients

  • 1 tablespoon olive oil
  • 1 clove garlic, crushed
  • 4 spring onions, trimmed and thinly sliced
  • 3 stems celery, chopped
  • 250g button mushrooms, sliced
  • 1 cup Arborio rice
  • 2 cups vegetable stock, salt reduced
  • 375mL reduced fat evaporated milk
  • 2 cups baby spinach, washed
  • ¼ cup finely grated parmesan
  • 60g slivered almonds

Note

Arborio rice is an Italian short grain rice that is essential for making risotto. It can be found on supermarket shelves next to the other rice varieties.

Method

Step 1

Heat oil in pan. Add garlic and spring onions and cook until softened.

Step 2

Add celery and cook for a further 2 minutes. Add half the mushrooms and stir through. Cook until mushrooms have browned.

Step 4

Add the rice to the pan and stir through. When the rice starts to look a little translucent gradually add all of the stock whilst stirring.

Step 5

Add remaining mushrooms and allow to simmer for 10 minutes stirring regularly until the rice has absorbed the stock.

Step 6

Add the evaporated milk and stir through. Simmer for 5 minutes until the rice has absorbed the remaining liquid and has become tender.

Step 7

When the rice is just cooked (al dente), add the spinach and stir through. Take the frypan off the heat and stir in the parmesan cheese.

Serve with slivered almonds.

Serves 4

Nutrition Australia ACT

P: 02 6162 2583 F: 02 6162 2586

E:act@nutritionaustralia.org

www.projectdinnertime.org