Teriyaki Chicken Noodles 21 Day Wonder Diet Day 20 Food

TERIYAKI CHICKEN NOODLES

Steps:

• To make the sauce, mix the hot water and sugar in a large roasting dish, stirring to allow the sugar to melt and the water to cool. This should only take a few minutes. Add the soy sauce, ginger, garlic and chilli flakes, if using, and mix well.
• Add the chicken, cover and leave to marinate in the fridge for 30 minutes. The chicken doesn't have to marinate at all if you are in a rush but, if there is time, marinate in the sauce overnight so the sauce really soaks into the chicken. Preheat the oven to 200C/180C Fan/Gas 6.
• Roast the chicken for 25 minutes, or until cooked through and the juices run clear with no trace of pink when the thickest part is pierced with a skewer. Take the chicken thighs out of the roasting dish, leaving the marinade behind.
• Add the 5 nests of noodles to the roasting dish, flipping them over to coat them in the liquid. If the marinade has become quite dry, add up to another 300ml/10fl oz hot water.
• Put the chicken back on top of each noodle nest and put back into the oven for 10 minutes to allow the noodles to absorb the moisture. Garnish with the coriander, spring onions, red chilli and sesame seeds and serve immediately.

TERIYAKI CHICKEN NOODLES

Steps:

• Slice the chicken breast into bite size pieces.
• Mix together the water, soy sauce, mirin, and brown sugar in a bowl and set aside.
• Heat a large wok or large skillet over high heat, add 2 T. of the oil and cook the chicken, stirring, for about 5 minutes; remove the chicken and set aside.
• Meanwhile, cook the noodles in a pot of boiling water for 3 minutes (no more!), then drain under cold water and set aside.
• Scrape the woke or skillet clean; heat the remaining oil and add the carrots and bok choy and cook, stirring until softened, about 7 minutes.
• Add the cooked somen noodles and stir for about 1 minute; add the ginger, scallions and chicken and cook, stirring, for 1 minute. Add the soy sauce mixture and stir well to combine. While stirring constantly, add the cornstarch paste mixture. Cook until the sauce thickens and serve!

CHICKEN TERIYAKI

Steps:

• Combine the sake, mirin, soy sauce, sugar, ginger and sesame oil in a dish that you can steep the chicken in, (I use a 23cm square dish, but anything of similar dimensions would do).
• Add the prepared chicken pieces and leave for 15 minutes.
• Heat the peanut oil in a large shallow frying pan or casserole (that has a lid) over medium heat. Using a slotted spoon, transfer the chicken pieces from the marinade to the pan. Saute them until they look cooked on the outside.
• Add the marinade to the chicken pieces and bring to a bubble, then turn down the heat to a gentle simmer, put the lid on and cook for about 5 minutes. Cut into a piece of chicken to make sure it's cooked through.
• Remove the cooked pieces with a slotted spoon (you could keep them in a bowl covered in aluminum foil to keep them warm) and turn the heat up under the pan to let the liquid boil down to a thick dark syrup.
• Return the chicken pieces back to the pan, stir well so that all the chicken pieces are coated in the sticky savory syrup. Serve with a comforting pile of sushi rice and perhaps some steamed baby bok choy or other veggies of your choice.

RICOTTA AND BANANA ON TOAST (21 DAY WONDER DIET: DAY 10)

Steps:

• Divide cheese between slices of toast; top with bananas, drizzle with honey, then sprinkle with cinnamon.

EGG & CHIVE SANDWICH (21 DAY WONDER DIET: DAY 12)

Steps:

• Place egg, cheeses and chives in medium bowl; using a potato massher or back of a fork, crush until combined.
• Divide egg mixture between two slices of bread, top with remaining bread.

BERRY SMOOTHIE (21 DAY WONDER DIET: DAY 8)

Steps:

• Blend ingredients until smooth.

TUNA, CELERY & DILL SANDWICH (21 DAY WONDER DIET: DAY 15)

Steps:

• Combine tuna, celery, onion, dill and capers in medium bowl.
• Divide half the spinach between two bread slices; top with tuna mixture, then remaining spinach and bread.

MUESLI MUFFINS (21 DAY WONDER DIET: DAY 20)

Steps:

• Preheat oven to 180°C Spray 6 muffin pan holes with cooking oil, or line with paper cases.
• Combine muesli, oil, yogurt, egg, flour, rind and spice in medium bowl. Mix with fork.
• Divide mixture among pan holes; sprinkle with sugar. Bake about 25 minutes.
• Serve 2 muffins each with cheese.

CHICKEN & PUMPKIN CURRY (21 DAY WONDER DIET: DAY 13)

Steps:

• Cook rice in large saucepan of boiling water unril tender, drain.
• Meanwhile, blend onion, coriander root and stem mixture, coriander leaves, chilli, garlic, ginger, and turmeric until smooth.
• Cook paste in medium frying pan, stirring, until fragrant. Add stock, chicken and coconut milk; bring to a boil. Reduce heat; simmer, covered, 10 minutes.
• Add pumpkin and corn to pan; simmer, uncovered, 10 minutes.
• Serve rice topped with curry, sprouts and extra coriander.

TERIYAKI CHICKEN NOODLES

Steps:

• In a small bowl, mix together the cornflour with 2 teaspoons water. Set aside.
• Cook the noodles for 3 minutes then drain under cold water and set aside.
• Mix together the soy sauce, mirin, brown sugar and water in a bowl.
• Heat a wok or large frying pan over a high heat, add 1 tablespoon of the oil and stir-fry the chicken for 5 minutes.
• Remove and set aside. Scrape the wok/frying pan clean.
• Add the remaining oil and stir-fry the carrot and bok choy for 7 minutes.
• Add the cooked somen noodles and stir-fry for 30 seconds.
• Add the ginger, spring onion and chicken and stir-fry for 1 minute.
• Stir through the sauce then, while stirring constantly, add the cornflour paste until the sauce thickens.

TOMATO, ZUCCHINI & OREGANO SLICE (21 DAY WONDER DIET: DAY 20

Steps:

• Preheat oven to 200°C Line a small loaf pan with a strip of baking paper.
• Place tomatoes in pan. Bake for 10 minutes.
• Meanwhile, combine egg, egg whites, cheese and garlic in medium jug.
• Remove tomatoes from oven, reduce oven temperature to 160°C.
• Sprinkle tomatoes with zucchini and oregano. Pour over egg mixture. Bake about 25 minutes or until set.
• Serve slice with spinach.

WARM ROASTED VEGIE SALAD (21 DAY WONDER DIET: DAY 7)

Steps:

• Preheat oven to 220C/200C fan-forced.
• Combine vegetables and garlic in large baking dish. Roast, uncovered, about 25 minutes.
• Combine roasted vegetables with parsley, rocket, and vinegar in large bowl.
• Serve salad sprinkled with ricotta cheese.

CRUNCHY CHICKEN SALAD CUPS (21 DAY WONDER DIET: DAY 8)

Steps:

• Spray chicken with cooking oil; cook chicken in heated small frying pan. Remove from heat; cool. Shred chicken coarsely; combine in medium bowl with cheese, celery, onion, dill, and garlic.
• Divide chicken mixture among lettuce leaves.

CHILLI CON CARNE (21 DAY WONDER DIET : DAY 2 )

Steps:

• Cook rice in medium saucepan of boiling water until tender; drain.
• Meanwhile, spray medium frying pan with cooking oil; cook onion and garlic over heat, stirring, until onon softens. Add beef and spices; cook, stirring, until beef is browned.
• Add undrained tomatoes, paste and stock; bring to a boil. Reduce heat; simmer, covered, 10 minutes. Uncover; simmer about 10 minutes or until mixture thickens slightly. Stir in beans.
• Serve rice and chilli con carne topped with yogurt. Sprinkle with parsley.

TERIYAKI CHICKEN & NOODLES (21 DAY WONDER DIET: DAY 20)

Steps:

• Combine chicken, half the sauce and garlic in medium bowl; cover. Refrigerate 30 minutes.
• Spray wok with cooking oil; cook chicken , in batches, in heated wok until browned.
• Cook onion in wok 1 minute. Return chicken to wok with remaining sauce, stock, noodles and peas; stir-fry until hot.
• Serve stir-fry topped with sprouts and chilli.