Healthy cooking - Japanese style

Barbara Wilson

Japanese Marinated Salmon

Mix together 3 tbs each of soy sauce and mirin or sweet sherry, ½ tbs sugar and an inch of grated fresh ginger. Use this to marinade 4 salmon fillets of about 5oz each. After 20 minutes, grill or griddle until cooked through – this will take 3-4 minutes on each side. Serve with a fresh green salad.

Makes 4 servings.
Nutrition information: 340 cals, 19g of fat and 10g carbs (6 Units) per serving.

Chicken Vegetable Noodles

Heat a tsp each of vegetable oil and sesame oil in a wok or large frying pan. Quickly stir-fry 4 chicken fillets, cut into slices the size of your little finger and when the chicken is sealed, add 2 crushed cloves of garlic, an inch of grated ginger, 2 tbs each of rice or white wine vinegar and soy sauce.

Chop a red pepper into strips and add this to the wok, along with 200g of baby sweetcorn and mange touts. Cover and cook for a few more minutes. Meanwhile, prepare 150g rice noodles as instructed on the packet. Stir these in to the chicken and vegetables, top with 2 tsp toasted sesame seeds and serve.

Makes 4 servings.
Nutrition information: 350 cals, 8g of fat and 40g carbs (4 Units) per serving.

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