Healthy Chicken and Vegetable Burger
Total Servings: 4
Total Calories: 280cal
Preparation Time: 20 minutes
Cooking Time: 10 minutes
Total Time: 30 minutes
INGREDIENTS
- 1 carrot, peeled, finely grated
- 1 zucchini, finely grated
- 250g chicken breast mince
- 1 teaspoon ground cumin
- 11/2 teaspoon chili paste
- ½ cup natural yogurt
- 1 tablespoon fresh lemon juice
- 2 wholegrain bread rolls, halved, toasted
- 400g can black beans, rinsed, drained
- 2 vine-ripened tomatoes, thickly sliced
- 150g kale slaw
INSTRUCTION
1. Place squeezed carrots and zucchini in a big bowl. Add the chicken, beans, cumin, and one teaspoon of chili paste. Season. Stir until thoroughly mixed. Four sections of the ingredients are formed into 2-centimeter-thick patties.
2. Spray oil lightly on chargrills pan. Cook the patties for 3-4 mins per side and fully done.
3. Meanwhile, combine the remaining chili paste with yogurt and lemon juice. Top each bread roll with tomato, patty, and kale slaw (reserve dressing from the packet for another use). To serve, drizzle over the yogurt sauce.
Quick and Healthy Chicken Piccata Bowl
Total Servings: 4
Total Calories: 486cal
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
INGREDIENTS
- 2 tablespoons plain flour
- 500g chicken tenderloins
- 270g pkg soba noodles
- 1 tablespoon extra-virgin olive oil
- 2 garlic cloves, chopped
- 3 green shallots, sliced
- 5 tbsp white wine
- 1 cup chicken stock
- 1/3 cup finely chopped
- 1 lemon, rind finely grated
- Steamed broccolini to serve
- 1 tablespoon drained capers in vinegar, drained on a paper towel
- Lemon wedges to serve
INSTRUCTION
1. Spread the flour across a plate. Toss the chicken to coat, and then shake. Cook soba noodles until tender. Set aside and let it warm.
2. Over high heat, heat 2 tsp oil in the non-stick pan. Add the capers and cook, occasionally stirring, until they pop and become crispy about 5 minutes. Employ a slotted spoon to transfer the food to a plate. In a pan, heat the remaining 2 teaspoons of oil. Add the chicken then cook for 3 minutes per side. Transfer it to the plate.
3. Set aside to cool slightly. Add the garlic and half of the shallots and cook until aromatic, about 1 minute. Add the wine and simmer for two minutes or until it has reduced. Add the liquid stock. Simmer for 3 minutes. Add the chicken and half of the capers back to the pan. Stir in the lemon zest, parsley.
4. Divide the noodles between bowls, with chicken and broccolini on top. Sprinkle remaining shallots and capers on top. Serve with wedges of lemon.
Healthy Apricot Chicken
Total Servings: 4
Total Calories: 369cal
Preparation Time: 20 minutes
Cooking Time: 50 minutes
Total Time: 1 hour 10 minutes
INGREDIENTS
- 2 teaspoon olive oil
- 600g skinless chicken thigh fillets
- 1 large onion, halved,
- 2 sticks celery, thinly sliced
- 2 carrots, peeled, cut into chunks
- 2 garlic cloves, crushed
- 1 tablespoon wholegrain mustard
- ½ cup low-sodium chicken stock
- 1 cup apricot nectar
- ¼ chopped dried apricots
- 400g can Coles Cannellini Beans
- Steamed snow peas to serve
- Broccolini, to serve
INSTRUCTION
1. Set the oven to 170C or 150C. Heat half the oil over high heat in a large flameproof casserole dish. Cook the chicken in two batches for one to two minutes on each side or until it turns golden. Place on a plate.
2. Heat the rest of the oil on medium heat in the same dish. Add the onion, carrot, and celery and stir for 5 minutes or until the vegetables get soft.
3. Add crushed garlic and stir for 30 seconds or until the garlic smells good. Bring the chicken back to the dish. Stir in the mustard, apricot, nectar stock and dried apricots then bring to a boil. Use a lid to cover the dish.
4. Bake for 40 minutes, and then add the cannellini beans for the last 10 minutes. Serve with snow peas and broccolini that have been steamed.
Turkey-Vegetable Bake
Total Servings: 6
Total Calories: 287cal
Preparation Time: 25 minutes
Cooking Time: 55 minutes
Total Time: 1 hour 10 minutes
INGREDIENTS
- 2 cups fresh mushrooms, sliced
- ¾ cup red sweet pepper, chopped
- ½ cup onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons vegetable oil spread
- ¼ cup all-purpose flour
- ¾ teaspoon salt
- ½ teaspoon dried thyme, crushed
- ¼ teaspoon black pepper
- 2 cups fat-free milk
- 1 package frozen chopped spinach, thawed
- 2 cups cooked brown rice
- 2 cups cooked turkey chopped
- ½ cup finely shredded Parmesan cheese
INSTRUCTION
1. Over medium heat, stir mushrooms, sweet pepper, chopped onion, and garlic in hot butter or oil in a 12-inch skillet. Cook until mushrooms are soft.
2. Mix well with flour, salt, thyme, and black pepper. Slowly stir in the milk and cook and stir until the mixture is thick and bubbly. Stir in the spinach, rice, turkey, and 1/4 cup of Parmesan cheese.
3. Put the mixture into a rectangular baking dish that holds 2 quarts. Add the rest of the Parmesan cheese. Cover and bake for 20 mins at 350°F. Uncover and bake more for 10 mins or until the food is fully heated. Let stand 15 minutes before serving.