June 2015 | Issue Twelve Better choices Eating out? Eat well! Unlike packaged food, café and Ask questions and make restaurant food does not have to requests carry nutritional information. This » How is the dish prepared? means that choosing the healthier » What are the main ingredients? options may not be obvious, or » Can you swap fries for a salad or roast potatoes? easy. This newsletter provides useful tips » side? and information to make sure that when you ‘Eat Out you Eat Well’ and it’s enjoyable too! Can the dressing be on the Drinks where possible. Choose tap or making healthier alternatives, all sparkling water and add flavour with you need to do is ask the right fresh lemon or lime wedges questions and make a few simple . Watch your portion size » Order from the menu instead of the buffet » Order an entrée size meal or share a main with a friend Don't skip meals Plan your day in advance and don’t skip meals just because you’re » Fill up on side orders of salad and vegetables » Eat your food slowly and when you feel full, stop! » Don’t be afraid to ask to get your leftovers boxed up to enjoy the next day eating out that evening. If you avoid eating during the day you will be hungrier and more likely to overindulge. Pasta Entrée size and a tomato-y sauce Pub food Fish or chicken over enormous steaks Asian Stir-fry and plain rice over deep-fried dishes Avoid sugary drinks and alcohol Most restaurants are open to changes. Pizza Thin crust vegetarian over thick-crust meat lovers Did you know? Some chain restaurants have nutrition information displayed, and some have it available on request. Asian noodle soup There’s nothing like a lovely bowl of slurpy soup in the winter. Crank up the chilli to make it a real winter warmer! Prep Time: 10 min | Cook time: 5 min | Serves: 4 Ingredients Method » 4 cups salt-reduced chicken stock » 1/4 cups Chinese cabbage (wombok), shredded » 1 small red chilli, seeded and finely chopped (optional) » 2 tbs coriander, chopped » 1 bunch bok choy, shredded » 1 tsp ginger, finely chopped » 2 tbs reduced-salt soy sauce » 1 tbs fish sauce » 125 g Hokkien egg noodles, cooked » 1 cup skinless chicken breast, cooked, shredded » 1 cup mung bean shoots » 1 spring onion (including green top), sliced 1. Combine stock and cabbage in a large pot and bring to the boil. Simmer over gentle heat for 5 minutes or until tender. 2. Add chilli, coriander, bok choy, ginger and sauces. 3. Divide hot noodles and chicken between 4 deep serving bowls. 4. Ladle soup mixture over noodles, add bean sprouts and garnish with spring onion. Bring back the pot luck! Although it seems to have gone out of fashion, you can’t beat the old “bring a plate” dinner party for cheap, fun and convenience. This way you get to taste a range of different dishes and there’s not too much pressure on the host. Pro tip: there’s often a lot of left-overs. Get everyone to bring a container so they can take home a doggy bag .
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