Thai chicken laksa mildly spiced noodle squash broth

Chicken Laksa

Serves 4

  • For the chicken

  • 4 skinless, boneless higher-welfare chicken thighs

  • 1 heaped teaspoon Chinese five-spice

  • 1 tablespoon runny honey

  • 1 tablespoon sesame seeds

  • 1 fresh red chilli

  • For the laska

  • 1 organic chicken or vegetable stock cube

  • 1 butternut squash, (neck end only)

  • 2 cloves of garlic

  • 1 thumb-sized piece ginger

  • 1 fresh red chilli

  • 1 teaspoon turmeric

  • ½ bunch spring onions

  • 1 heaped teaspoon peanut butter

  • 4 dried kaffir lime leaves

  • ½ bunch fresh coriander

  • 1 tablespoon sesame oil

  • 1 tablespoon low-salt soy sauce

  • 1 tablespoon fish sauce

  • 300 g medium rice noodles

  • 2 bunches asparagus, (600g)

  • 1 x 400 g tin of light coconut milk

  • 3 limes

Ingredients out • Kettle boiled • Griddle pan, high heat • Large lidded pan, high heat • Food processor (coarse grater & bowl blade)



START COOKING

On a large sheet of greaseproof paper, toss the chicken with salt, pepper and the five-spice • Fold over the paper, then bash and flatten the chicken to 1.5cm thick with a rolling pin • Place on the hot griddle pan, turning after 3 or 4 minutes, until nicely charred and cooked through • Pour about 800ml of boiling water into the large pan and crumble in the stock cube



Trim the stalk off the squash, roughly chop the neck end (don't peel, and keep the seed end for another day), then grate and tip into the boiling stock • Swap to the bowl blade in the processor and add the peeled garlic and ginger, the chilli, turmeric, trimmed spring onions, peanut butter, dried lime leaves, coriander stalks (reserving the leaves), sesame oil, soy and fish sauces • Blitz to a paste, then tip into the stock and add the noodles



Trim the asparagus and cut in half • Add to the pan, pour in the coconut milk, and as soon as it boils, taste, correct the seasoning with soy sauce and lime juice, then turn the heat off • Drizzle the honey over the charred chicken, squeeze over the juice of 1 lime, scatter with the sesame seeds and toss to coat • Serve with the laksa and lime wedges, sprinkling everything with the coriander leaves and slices of fresh chilli

Nutritional Information

Method

Ingredients out • Kettle boiled • Griddle pan, high heat • Large lidded pan, high heat • Food processor (coarse grater & bowl blade)

START COOKING
On a large sheet of greaseproof paper, toss the chicken with salt, pepper and the five-spice • Fold over the paper, then bash and flatten the chicken to 1.5cm thick with a rolling pin • Place on the hot griddle pan, turning after 3 or 4 minutes, until nicely charred and cooked through • Pour about 800ml of boiling water into the large pan and crumble in the stock cube

Trim the stalk off the squash, roughly chop the neck end (don't peel, and keep the seed end for another day), then grate and tip into the boiling stock • Swap to the bowl blade in the processor and add the peeled garlic and ginger, the chilli, turmeric, trimmed spring onions, peanut butter, dried lime leaves, coriander stalks (reserving the leaves), sesame oil, soy and fish sauces • Blitz to a paste, then tip into the stock and add the noodles

Trim the asparagus and cut in half • Add to the pan, pour in the coconut milk, and as soon as it boils, taste, correct the seasoning with soy sauce and lime juice, then turn the heat off • Drizzle the honey over the charred chicken, squeeze over the juice of 1 lime, scatter with the sesame seeds and toss to coat • Serve with the laksa and lime wedges, sprinkling everything with the coriander leaves and slices of fresh chilli

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 656
    33%
  • Carbs 70.9g
    27%
  • Sugar 10.7g 12%
  • Fat 23.5g 34%
  • Saturates 8.5g 43%
  • Protein 32.1g 71%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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