Chicken Laksa

Difficulty | Serves 4 | Book 3

chicken laksa symply too good cookbook 3

400g skinless chicken breast diced
½ teaspoon crushed garlic (in jar)
1 teaspoon crushed ginger (in jar)
cooking spray
½ cup carrot cut into thin strips
½ cup capsicum cut into thin strips
1 cup bean sprouts
½ cup shallots sliced
1 tablespoon fresh chopped coriander
1 teaspoon lemongrass (in jar or fresh)
1 tablespoon Massaman curry paste (in jar)
1 teaspoon turmeric
1 teaspoon salt-reduced chicken stock powder
1 cup (250ml) carton salt-reduced chicken stock liquid (Campbell’s®)
1 cup water
1 teaspoon coconut essence
1½ cups Singapore noodles
1 tablespoon cornflour
1 x 375ml can evaporated light milk

Per serveChickenSeafoodTofu
FatTotal4.2g3.2g8.1g
Saturated1.9g1.5g1.8g
Fibre1.2g1.2g3.9g
Protein34.7g31.3g20.6g
Carbs26.3g26.3g25.8g
Sugar13.4g13.4g12.7g
Sodium469mg661mg549mg
Kilojoules1174 (cals 280)1078 (cals 258)1072 (cals 256)
GI RatingLowLowLow

Method

  1. Sauté chicken, garlic and ginger in a large non-stick frypan or wok that has been generously coated with cooking spray for 4 minutes.
  2. Add carrots and capsicum and cook another 2 minutes.
  3. Place all other ingredients except cornflour and milk into pan and mix together well.
  4. Combine cornflour with milk then add to pan. Once boiled take off heat as evaporated milk can separate when over boiled.

Variations: For a Seafood Laksa replace chicken with 200g boneless fish diced and 200g green peeled prawns or for a Vegetarian Laksa removed chicken and add 300g firm tofu diced and use salt-reduced vegetable stock powder and salt-reduced vegetable stock liquid.

Suitable to be frozen for 2-3 weeks.

Dietitian's tip

A low GI, low saturated fat alternative to a traditionally unhealthy soup. Coconut essence and evaporated light milk are the answer.

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