Soya: the new superfood?

Sticky Sesame Bean Chicken

Very tasty and simple to make. Serve as a light, healthy lunch or for supper with warm, crusty granary bread to mop up all the flavoursome juices.

Serves 4
Preparation: 10 minutes, plus marinating
Cooking time: 10 minutes

Ingredients

• 2 large skinless, boneless chicken breast fillets
• 250g/9oz Birdseye soya beans, defrosted
• 30ml/2tbsp runny honey
• 30ml/2tbsp light soy sauce
• 2tbsp sesame seeds
• ½ tbsp sunflower oil
• 1 large ripe avocado, halved, stoned, peeled and sliced
• 2 baby gem lettuce, trimmed, washed
• 5ml/1tsp sesame oil
• ½ lemon

1. Cut the chicken breasts into thin finger-sized strips and place in a bowl with the soya beans. Season with black pepper and add the honey, soy sauce and sesame seeds. Toss the soya beans and chicken to mix well. Set aside to marinate for 20 minutes if possible.
2. Heat the sunflower oil in a non-stick wok or large frying pan until very hot. Add the soya bean and chicken mixture and stir-fry for 5-6 minutes or until golden and cooked (you may want to cook this in two batches).
3. Meanwhile, toss the avocado slices with the baby gem leaves, drizzle over the sesame oil and a squeeze of lemon juice. Toss well and pile onto 4 serving plates.
4. Spoon the hot sesame soya beans and chicken on top of the salad leaves and serve straight away.

Hot Mustard Beans

Simple to prepare, these beans are even tastier with a hit of mustard. Let each guest squeeze over a just a little lemon juice.

Serves 4
Preparation: 5 minutes
Cooking time: 6 minutes

Ingredients

• 30ml/2tbsp wholegrain mustard
• 30ml/2tbsp olive oil
• 150g/5½ oz French beans, trimmed
• 150g/5½ oz Birdseye soya beans
• 125g/4½ oz mange tout, trimmed
• 124g/4½ oz sugar snaps
• 1 lemon, cut into wedges

1. Mix together the mustard, olive oil and 10ml/2tsp water. Season to taste and set to one side.
2. Bring a large pan of water up to the boil. Add the French beans and cook for 3 minutes.
3. Add the soya beans, mange tout and sugar snaps to the pan, bring back to the boil and simmer for 3 minutes.
4. Drain well and tip back into the pan. Pour over the mustard dressing and toss well.
5. Pile onto individual serving plates or warm bowl and serve with wedges of lemon.