- add extra fibre
- add extra fruit & vegetables
- reduce the amount of sugar, salt, or saturated fat
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Lime, ginger and five spice chicken with sesame greensHealthy Food Guide
Prep + cook time: 20 minutes
- 500g (about 8 large) chicken tenderloins
- 200g snow peas, trimmed
- 200g sugar snap peas, trimmed
- 2 bunches asparagus, trimmed, halved
- 1 teaspoon sesame oil
- 1 teaspoon gluten-free, reduced-salt tamari
- 1 teaspoon lightly toasted sesame seeds, plus extra 1 teaspoon, to garnish
- olive-oil spray
- 2 cups steamed brown rice, to serve
- lime, ginger and five spice marinade (see tip)
- Place chicken in a shallow glass or ceramic dish, cover with spice marinade and turn to coat. Cover dish and refrigerate to marinate for at least 30 minutes.
- Plunge all peas and asparagus into a large saucepan of boiling water for 2–3 minutes, or until just tender. Refresh blanched greens under cold running water; drain. Put greens in a salad bowl with sesame oil, tamari and sesame seeds; toss to coat and set aside.
- Spray a large non-stick frying pan or grill pan with olive oil and set over medium–high heat. Add prepared chicken to pan; cook for 2–3 minutes per side, or until golden and cooked through.
- Divide cooked chicken and reserved sesame greens among 4 plates with rice; garnish with extra sesame seeds and serve.
This zesty mix also works well with pork and tofu.
Place 1 chopped small red onion, 1 garlic clove, 1 teaspoon grated ginger, 1/2 teaspoon Chinese five spice, 1 tablespoon lime juice, 1 tablespoon tamari and 1/2 teaspoon brown sugar in a blender or small food processor. Blend mixture until smooth.
Total fat: 9.8g
Saturated fat: 2.6g
Total carbohydrates: 35.4g
Dietary fibre: 6.4g
This recipe was provided by The Australian Healthy Food Guide www.healthyfoodguide.com.au