Buckwheat Soba Noodles with Tempura Prawns
Don't be dissuaded - tempura prawns are all too easy to prepare, best eaten immediately after cooked...
1 bunch broccolini (about 450g), cut into thirds (or use regular broccoli)
225g wholewheat linguine
680g boneless, skinless chicken breasts, cut into 1-inch pieces
1/4 cup all-purpose flour
1/2 tsp salt
1/4 tsp black pepper
4 Tbs extra-virgin olive oil
4 to 6 cloves garlic, thinly sliced
2 Tbs capers
1Tbs of the brine
1/4 tsp red pepper flakes
2 Tbs chopped parsley
Bring a large pot of salted water to a boil. Add broccolini; boil 3 minutes. With slotted spoon, remove broccolini to a bowl. Add pasta to pot. Cook following package directions. Drain, reserving 1/2 cup of cooking water.
While pasta is cooking, coat chicken pieces with all-purpose flour, shaking off excess. Season with 1/4 teaspoon of salt and pepper.
Heat 3 tablespoons of olive oil in a large skillet over medium-high heat. Add chicken and cook 3 to 4 minutes per side or until cooked through. Add garlic, capers, brine and red pepper flakes. Cook for 1 minute. Add cooked broccolini and reserved pasta water. Bring to a simmer. Add pasta and remaining 1/4 teaspoon salt. Stir to combine and coat pasta with liquid.
Transfer to a large platter and drizzle with remaining 1 tablespoon olive oil. Sprinkle with parsley. Serve immediately.
500 calories; 16g fat (2g sat.); 39g protein; 55g carbohydrate; 9g fibre; 561mg sodium; 66mg cholesterol
Aside from its tender texture and bright flavoured buds, broccolini is rich in many vitamins and minerals. It contains high amounts of vitamin C, potassium, iron, fibre and vitamin A.
From 'Family Circle Healthy Family Dinners', published by Wiley. To read more, check out our 2011
gift guide book reviews http://www.agfg.com.au/Blog/post/2011/11/17/2011-Christmas-Gift-Guide.aspx