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Gizzi Erskine’s One-Pot Wonders (Part 2) : Hango' LP-Beating Persian Chicken Soup, Belly-Busting Malaysian Fish Stew

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Chow down on this before a big night out. It's full of fiber thanks to the barley perfect for aiding digestion (and slowing alcohol absorption)

Hango' LP-Beating Persian Chicken Soup

Hango' LP-Beating Persian Chicken Soup

Serves: 6

Cals: 380

Fat: 3.1g

Ready in: 70mins

·         3 tsp olive oil        

·         4 free-range chicken thighs or legs on the bone

·         2 large onions, peeled and chopped

·         3 garlic cloves, finely chopped

·         1 tsp turmeric

·         175g barley

·         75g green lentils

·         sea salt

·         black pepper

·         2 liters water

·         600ml chicken stock (fresh is best)

·         1 small bunch of fresh parsley

·         1 small bunch of fresh coriander

·         50g fresh spinach leaves

·         2 tbsp liquid whey (kashk) or 3 tbsp 0% fat Greek yoghurt

·         zest and juice of 1 small lemon

75g green lentils

75g green lentils

1.    Heat half the oil in a large cooking pot over a medium/high heat. Add the chicken and brown all over, then remove from the pan and set aside.

2.    Add the rest of the oil and onions and saute for 10min, until the onions are soft. Add the garlic and turmeric and fry for 1min, then add the chicken, barley and lentils and season. Smell that?

3.    Cook for a few minutes, stirring, then add the water and stock and bring to the boil.

4.    Reduce the heat to low, cover and leave to simmer, stirring occasionally, for 45 minutes.

5.    Remove the chicken from the pot and shred the meat from the bone. Return the shredded meat to the pot with the fresh herbs, spinach and the liquid whey or yoghurt and bring back to the boil. Stir in the lemon juice and zest, season and ladle into bowls. Give yourself a round of applause

Belly-Busting Malaysian Fish Stew

Take inches off that muffin top with this miracle stew. Red snapper is rich in vitamin D - shown to help burn fat, especially around your middle

Belly-Busting Malaysian Fish Stew

Belly-Busting Malaysian Fish Stew

·         1 tsp olive oil        

·         1 aubergine, cut into large chunks           

·         2 tbsp tamarind paste

·         600ml fresh chicken or fish stock

·         1 tsp palm sugar  

·         1 tomato, cut into wedges

·         a few springs of mint v(Vietnamese mint if you can find it)

·         sea salt     

·         black pepper        

·         600g red snapper, cut into 2.5cm chunks

·         8 okra

·         a few mint or coriander leaves    

·         240g cooked brown rice

Black pepper

Black pepper

For the spice paste

·         1 onion, chopped 

·         6 garlic cloves

·         A thumb-sized piece of ginger, peeled and sliced           

·         10 dried chilies,

·         seeds removed and soaked in boiling

·         water to soften     

·         1 red chili, chopped

·         1 lemongrass stalk, outer leaves removed and finely sliced       

·         1 tbsp toasted shrimp paste         

·         1 tbsp tomato purée

·         pinch of sea salt

240g cooked brown rice

240g cooked brown rice

1.    Make the spice paste in a food processor. Put in all of the ingredients and blitz until smooth. Easy!

2.    Now heat the oil in a heavy-bottomed pan. Fry the aubergine in it until golden. Set aside.

3.    Add the spice paste to the same pan and fry for 3-5min, or until the liquid has evaporated.

4.    Put the tamarind paste, stock, sugar, tomato and mint in the pan, season with salt and a few grinds of pepper and bring to the boil.

5.    Lower the heat to a simmer and cook for 15min, or until the sauce is rich and emulsified. Remove and discard the mint, add the fish pieces, okra and aubergine, return to the boil for 5 min.

6.    Divide among bowls and scatter over a few mint or coriander leaves. Serve accompanied by 60g of cooked brown rice per person. All you need now is to add your favorite people.

 

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