Healthy! Super Moist Boiled Chicken with Peanut Sauce

Boiling is a super healthy way to cook chicken breast, but how long do you boil the chicken?

Of course you can boil it until the chicken is dead. However, in my opinion, it is super dry to eat…. well still edible, I guess….

Today, I would like to introduce my way of boiling chicken. I boil it only for 2 minutes and then just leave it for for 1 hour. Technically the chicken will be cooked in the residual heat. I found this way makes the chicken super moist!

Boiled Chicken a little bit of soy
Healthy! Super Moist Boiled Chicken with Peanut Sauce

I would also like to introduce my peanut butter sauce to go with my super moist boiled chicken. I created it, just because I had a leftover peanut butter in the kitchen…( Well, I believe I am not the only one who has it after trying to make satay chicken?). However, it came out great!

This boiled chicken is super versatile. You can use it for salad, sandwich or you can enjoy it with a lot of different sauces. Furthermore, it is super healthy!

Hope you like it and add it onto your regular menu…. 🙂

Ingredients:

1 Chicken Breast – skinless and boneless

2 pinches of Sea Salt for Chicken Breast

800 ml of Water

2/3 Teaspoon of Sea Salt

1 Teaspoon of White Wine or Cooking Sake

For Peanut Sauce

1 Tablespoon of Peanut Butter – no added sugar

1 Tablespoon of Lemon Juice

1/2 Tablespoon of Soy Sauce

1 Teaspoon of Dark Sugar

1 Teaspoon of Sesame Oil

1 Tablespoon of Chicken Broth left over after boiling chicken

Coriander  – chopped for topping

Method: 

  1. Sprinkle 2 pinches of sea salt over chicken breast. Wrap the chicken with paper towels.  Leave it for about 20 minutes at room temperature.
  2. Bring water to a boil and add sea salt and white wine. Place the chicken breast into the boiling water and reduce the heat to medium. Keep cooking for 2 minutes. Turn the heat off.  Put a lid on. Leave it for minimum 1 hour.
  3. Making peanut sauce. Place peanut butter, lemon juice, soy sauce, dark sugar and sesame oil in a bowl. Mix all together. Pour the remaining chicken broth from the boiled chicken to make the sauce to the consistency of your liking.
  4. Slice the boiled chicken and arrange it on the serving plate. Serve it with the peanut sauce and chopped coriander on top.

The remaining chicken broth is full of flavor, so do not throw it away! I normally use it to make soup!

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The Easiest Ever Japanese – Nasu Dengaku (Miso Glazed Eggplant)

I would like to introduce my 2nd Easiest Ever Japanese recipe – Nasu Dengaku, which is known as Miso Glazed Eggplant.

Nasu Dengaku a little bit of soy
Juicy! Nasu Dengaku.

Again there is nothing difficult involved in this recipe, basically all you have to do is make miso sauce (by just mixing) and bake eggplant. Ingredients are common Japanese ones which you might already have in your pantry, otherwise can be obtained easily from the shop.

The baked eggplant will be super tender and melting in your month with the sweet and salty miso glaze. It is delicious!

This is another good recipe if you are not familiar with cooking Japanese.  Hope you like it 🙂

Ingredients (serving 2)

1 big Eggplant – about 500g

2 teaspoon of Sesame Oil

Sesame Seeds for topping

For Dengaku Sauce

1 tablespoon of Miso

1 tablespoon of Sugar

1/2 tablespoon of Cooking Sake

Method:

  1. Preheat the oven to 200 °C.
  2. Cut eggplant in half lengthwise. Score the flesh (almost to the skin) around the inner edge of the skin about 5mm in, and then score the same diagonally inside in small squares (see photo).
    Nasu Dengaku step by step
    Nasu Dengaku How to score eggplant flash
  3. Put sesame oil on the surfaces of the eggplant. Place the eggplant facing up on a baking tray. Bake it for about 30 minutes or until the eggplant is cooked and juicy.
  4. In the mean time, mix all ingredients for dengaku sauce
  5. Take out the eggplant from the oven.  Glaze the eggplant with the dengaku sauce. Turn the oven to 220 °C. Bake the eggplant for another 8-10 minutes.
  6. Take it out from the oven. Sprinkle sesame seeds on top. Serve while hot.

 

My Low Carb Recipe – Miso Mushroom Stuffed Zucchini (Vegetarian)

Today, I would like to introduce my second low carb recipe – a well-known Ottoman dish with my Japanese Twist – Miso Mushroom Stuffed Zucchini.

Lupin Miso Mushrrom Stuffed Zucchini_alittlebitofsoy

The rich miso stuffing definitely matches with fresh and light zucchini. I also like the crunchiness and juiciness of zucchini, which makes you satisfied without eating rice or bread.

Instead of flour, I use Lupin Flakes to prevent the stuffing from being runny (As you may have already known, Lupin is a low carb and gluten free legume full of protein and fibre).

I actually think that this is the first time for me to use Lupin as a supporting role…. It does not interrupt the main flavour, is super easy to use and works perfectly! Definitely it is still my favorite super food!

As with my other low carb recipe, this dish can accommodate most dietary requirements  -Vegetarian, Vegan and can be Gluten Free as well.

Hope you enjoy my Japanese twist in this dish 🙂

Ingredients (serving 4): 

2 Zucchini – large

4 pinches of Sea Salt

1 clove of Garlic – finely chopped

200g Mushrooms (about 4 large mushrooms) – roughly chopped

1/2 Onion – chopped

1/4 Red Capsicum  – chopped

1/2 Tablespoon of Miso

1/2 Tablespoon of Cooking Sake (or white wine)

1/2 Tablespoon of Soy Sauce

2.5 Tablespoon of Lupin Flakes

Sea Salt for seasoning

Method:

For Zucchini

  1. Cut zucchini in half lengthwise and scoop out seeds and flesh with a spoon. Chop the seeds and flesh roughly and put them aside (we will use them later).
  2. Sprinkle 4 pinches of sea salt over the zucchini. Wrap the zucchini with some kitchen paper towels and leave it for about 15 minutes. This is to remove the excess water from the zucchini.

For Lupin Miso Mushroom Miso Stuffing

  1. Heat 1 teaspoon of oil (not included in the ingredients list above) and garlic in a medium sauce pan on medium heat. Once the garlic becomes fragrant, add mushrooms, onion, red capsicum and the chopped zucchini seeds and flesh. Stir them with a wooden spoon for a minute or until the vegetables are evenly coated with the oil. turn the heat to low-medium and put a lid on. Keep cooking it for about 3 minutes.
  2. Add miso, cooking sake and soy sauce. Turn the heat to medium and simmer for about 2 minutes. Add lupin flakes and stir all together. season with sea salt as necessary. Turn the heat off and cool it down.

Construction and Baking

  1. Preheat oven to 220° C.
  2. Wipe excess water from the zucchini. Stuff the zucchini with the Lupin Miso Mushroom stuffing and place them on a baking tray. Bake them for 20 – 25 minutes or until the zucchini is cooked. Serve while hot.

Lupin Miso Mushroom Stuffed Zucchini _ alittlebitofsoy

My Tom Kha Gai (Thai Chicken Coconut Soup)

Tom Kha Gai_a little bit of soy

When I eat out and find something tasty, I always think how I can recreate it at home using easily accessible ingredients.

Tom Kha Gai was one of the dishes. I always loved this spicy and creamy Thai Chicken Coconut Soup and wanted to make it at home. The problem was galangal and lemongrass, which are not really common here in Australia. I tried a few attempts using common ingredients, which were “Good”, not “Delicious”.

And, a couple weeks ago, I suddenly made the “Delicious” version of Tom Kha! I seriously do not know what happened, but it came out really GREAT!

In this recipe, I use lemon rind and ginger instead of lemongrass and galangal.

This Tom Kha Gai has a lot of veggies, so that a bowl of this soup becomes a complete meal.

Hope you enjoy this super easy Tom Kha Gai.

 

Ingredients (Serving 4):

For Chicken:

1 Chicken Breast – cut into chunks

1 teaspoon of Cooking Sake (or White wine)

2 teaspoons of Fish Sauce

A pinch of Sea Salt

For Broth

900ml Water

50ml Cooking Sake (or White wine)

1 Lemon and the Rind

1 leaf of Kaffir Lime

15g of Ginger – peeled and cut into julienne

2 cloves of Garlic – finely chopped

1 bird’s eye chili-  finely sliced (remove seeds if you prefer not hot)

A pinch of Sea Salt

1 Tablespoon of Fish Sauce

270ml good quality Coconut Cream

5 leaves of Basil – sliced

For Vegetables – any veggies left in the fridge will be fine! These are what I used;

1 Onion – sliced

6 Mushrooms – cut into 4

100g Green Beans

8 Okra – trim the head and cut lengthwise into half

1/2 Red Capsicum – cut into strips

6 Brussel Sprouts – cut into half

250g Beansprouts

Method:

  1. In a small bowl, marinade chicken breast with cooking sake, fish sauce and a pinch of sea salt for about 20 minutes.
  2. In a large pot, place water, cooking sake, lemon rind, kaffir lime leaves, ginger, garlic and chili. Bring it to boil. Reduce the heat once it is boiled and simmer it for 20 minutes to make the broth fragrant.
  3. Add the marinaded chicken (Method 1) including the liquid into the pot. Cook it for 5 minutes.
  4. Add all vegetables (except beansprout) into the pot and a pinch of sea salt. Cook it for about 10 minutes or until the brussel sprouts are cooked.
  5. Remove the lemon rind, kaffir lime leaves. Add 1 tablespoon of fish sauce, coconut cream and basil leaves. Squeeze 1/4 of lemon and simmer it for another 5 minutes.
  6. Place 1/4 beansprouts in each serving bowl. Pour the Tom Kha Gai over the the beansprouts. Serve while hot with lemon wedges.

 

 

 

Gluten Free! Lupin Chicken Katsu

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This is my first Japanese recipe using my new super food – Lupin Flakes!

I use Australian sweet Lupin Flakes as the crumb in a well-known Japanese dish – Chicken Katsu  (Did you know that Katsu is from the English ‘Cutlet’ or the French ‘ Cotelette’?).

In this recipe, the Lupin crumbs are as crispy as Panko, and for a bonus, this Chicken Katsu is now gluten free as well as suitable for low carb diet.

As Lupin Flakes are slightly sweet (as it is a legume), I do not think that you need to make a separate sauce to go with this Chicken Katsu.

Try this recipe if you are on a gluten free or low carb diet, or just want try something new in a traditional Japanese cooking. Hope you like it 🙂

Ingredients (Serving for 2):

1 free range Chicken Breast

1 teaspoon of Dark Sugar

2 pinch of Sea Salt

Sea Salt and Black Pepper for seasoning

1 tablespoon of Corn flour (or your choice of gluten free flour)

1 Egg

1/2 cup of Lupin Flakes

Oil for Shallow-Frying

Method:

Preparation for Chicken Breast

  1. Firstly make chicken breast thinner and flatter. Lay the chicken breast flat . Slice lengthways down the middle to halfway through. From the bottom of the cut, slice out towards the side and fold out the flaps you have created, like a book, door or butterfly (whatever you want to call it). Cut it into half to make 2 even pieces.
  2. Rub dark sugar and 2 pinches of sea salt into the chicken breasts. Cover them with a plastic wrap and leave them for about 20 minutes (This method is to neutrilise of the smell of chicken, as well as to make the chicken breast moist).
  3. Pat-dry the chicken breasts with kitchen paper towels and season with sea salt and black pepper.

Crumbing

  1. Tip corn flour (or your choice of flour) onto a plate, beat an egg in a shallow bowl and tip lupin flakes onto a plate.
  2. Firstly coat the chicken breasts with the flour and shake the excess flour off. Secondly dip the chicken into the beaten egg. And then, press the chicken into the lupin flakes.

Shallow-Frying

  1. Heat oil to 180 °C in a large frying pan. Place the crumbed chicken breasts into the oil and cook for 2-3 minutes on each side or until they are cooked and become golden and crispy.
  2. Remove them from the oil and drain excess oil on a wire rack or kitchen paper towels.

Plating

Slice the chicken katsu into stripes and serve while hot.

 

My Low Carb Recipe – Mushrooms on Tofu

2018-07-17_16.17.03

I like trying out my new ideas in the kitchen. My current mission is to expand my repertoire of low-carb recipes. This is just because of us trying to eat less, and sometimes without carbs, I feel that the dish does not give me the same level of satisfaction…. How can I fix this issue…?

And then, I had this idea! How about replacing bread with Tofu?!

Yes, tofu can be boring sometimes…, but it means it is versatile. Tofu is generally quite filling so that this “non-satisfaction” issue can be resolved.

My first recipe for this idea is everyone’s favourite breakfast – Mushrooms on Toast…, I mean…, on Tofu.

I made the mushroom saucier, so that you can eat light flavoured (sometime boring) tofu with sauce together. This dish is quite filling and satisfying, so we normally eat it as dinner.

This is a good dish which can accommodate most dietary requirements – Vegetarian and can be Gluten Free as well.

Hope you like it 🙂

 

Ingredients (serving for 3):

For Tofu

500g Classic Tofu

1 Tablespoon of Olive Oil

For Mushroom Sauce

1 Teaspoon of Olive Oil

2 cloves of Garlic – finely chopped

400g Button Mushrooms – cut into chunks

1 Onion – thinly sliced

2 pinches of Sea Salt

ÂĽ Teaspoon of Thyme

1 Tablespoon of Balsamic Vinegar

1 Tablespoon of Japanese Soy Sauce (gluten free soy sauce as an option)

1 Teaspoon of Unsalted Butter

(Optional) Black Pepper for seasoning and any green garnish for presentation

 

Method:

For Tofu

  1. Cut tofu half to make it 1.5-2cm thick. Then cut each piece into 3 (total 6 pieces of tofu).
  2. On a flat plate or a chopping board, place 3-4 layers of paper towels and lay the tofu on it. Place another 3-4 layers of paper towels, and then place a flat plate or light chopping board on top of it. Leave it for 15-20 minutes. This is a process to remove excess water from the tofu.
  3. Heat 1 tablespoon of olive oil in a frying pan on high heat. Once the frying pan gets really hot, reduce the heat to medium and pan-fry the tofu until the surface becomes lightly browned and crispy.

For Mushroom Sauce

  1. Heat 1 teaspoon of olive oil and garlic in a medium sauce pan on medium heat. Once the garlic becomes fragrant, add mushrooms, onion and sea salt into the pan. Stir them with a wood spoon for a minute or until the mushrooms are evenly coated with the oil.
  2. Add thyme into the pan. Turn the heat to low/medium and out a lid on. Keep cooking it for about 10 minutes or until juice from the mushrooms almost cover them.
  3. Add balsamic vinegar and soy sauce. Simmer for about 2- 3 minutes. Turn the heat off and add unsalted butter. Let it melt.

Plating

Place 2 slices of the tofu on each plate and pour the mushroom sauce over the tofu. Serve while warm. Seasoning with black pepper and some green garnish on top are an option.

Marinaded Vegetable and Bean Salad

This is a super easy and super humble recipe!

2018-07-23_20.11.43

In this season, we often get a lot of lemons from our friends who have lemon trees in their garden. In addition to my usual Honey Lemon Ginger, this is another good way of using up lemons.

I made this marinade liquid tangier than normal salad dressing so that the salad keeps a bit of kick after leaving over night.

If you make a big batch, it can be stored in the fridge for about 3-4 days.

If you have a lot of lemons in your kitchen or your garden, try this recipe. Hope you like it 🙂

Ingredients

1 Carrot – diced

3 stalks of Celery – diced

1 Onion – diced

1 tin (400g including liquid) of Borlotti Beans (or your favorite beans)

For Marinade Liquid

100ml of Lemon Juice (about 1.5 lemons)

100ml of Extra Virgin Olive Oil

1 Teaspoon of Soy Sauce

Good quality Sea Salt and Black Pepper for seasoning

Method

  1. Combine all of the ingredients for dressing.
  2. Marinade all chopped vegetables and beans in the dressing over night.