Iceberg
lettuce
Get
a handle on the leafy green that is making a comeback! It’s always at the
supermarket so work with these recipes to get the best of the ’berg!
Leafy
green iceberg lettuce
Iceberg
lettuce has a fresh, crunchy bite, and adds volume and texture to classic green
salads. After being the only lettuce eat the supermarket for decades, the iceberg
had lost shelf space to pre-packed bags of fancy leaves and bunches of rocket.
However, these days it’s making a bit of a comeback, adding its unique soft
crunch to salads around the nation.
Buying
and storing
Look
for heavy, well-packed heads of lettuce with bright green outer leaves that
aren’t wilted or soft. Avoid lettuces with brown areas or blemishes on the
outer leaves as they are sometimes brown all the way through. Wash and store
iceberg lettuce in the refrigerator in a plastic bag for up to one week; it
keeps longer than most lettuces.
Nutrition
Iceberg
lettuce is a good source of vitamin K, vitamin A and vitamin B6. Plus it’s 96
per cent water, so eating it is a great way to keep up your fluids in the heat
of summer.
Organic
Iceberg Lettuce Head
Uses
Iceberg
lettuce has been popular for so long there is even a Tupperware container dedicated
to keeping it fresh. And no wonder, as it has a place in many cuisines –
Chinese san choybau would just be mince on a plate without the crunchy lettuce
cup it’s served in. And imagine Mexican without a shredding of crunchy iceberg
lettuce to offset the flavours. It can even be made into a soup with peas and
potatoes or braised with peas.
Lime
and chilli chicken salad
Lime
and chilli chicken salad
Serves
4
Prep
20 minutes (plus 20 minutes refrigeration time)
Cook
15 minutes (plus 5 minutes standing time)
Ingredient
500g
chicken breast fillets
2
teaspoons finely grated lime rind
1
long green chilli, finely chopped
2
garlic cloves, crushed
¼
cup lime juice
2
tablespoons Australian extra virgin olive oil
2
corn cobs, husks and silk removed
Olive
oil cooking spray
½
iceberg lettuce, roughly chopped
1
avocado, sliced
4
green onions, thinly sliced
½
cup fresh coriander leaves
Recipe
1.
Place
chicken in a glass or ceramic dish. Add lime rind, chilli, garlic, 2 tablespoons
lime juice and 1 tablespoon oil. Rub to coat. Cover. Refrigerate for 20
minutes.
2.
Meanwhile,
place corn in a large, heatproof microwave-safe bowl. Add 2 tablespoons cold
water. Cover. Microwave on HIGH (100%) for 2 minutes or until just tender. Remove
corn from bowl. Pat dry with paper towel. Spray with oil.
3.
Heat
a barbecue char grill on medium-high heat. Add chicken and corn. Cook chicken for
4 minutes each side or until browned and cooked through, and cook corn for 5
minutes, turning, until browned. Transfer chicken to a plate. Cover with foil.
Rest for 5 minutes. Transfer corn to a chopping board to cool for 5 minutes.
4.
Using
a sharp knife, cut kernels from cobs. Slice chicken. Combine remaining lime
juice and oil in a small bowl. Season with salt and pepper. Arrange lettuce on
a platter. Top with corn, avocado, onion, coriander and chicken. Drizzle with
dressing. Serve.
NUTRITION:
(per serve) 1502kJ; 20.7g fat; 4.1g sat fat; 30.6g protein; 10.3g carbs; 3.9g
fibre; 81mg chol; 140mg sodium.
Cook’s
notes: Australian extra virgin olive oil is cold pressed so it retains all its
nutrients and flavour.
