Super_Food_Ideas_-_October_2019

chickentuesday

BUTTERCHICKEN DRUMSTICKS
SERVES 4
PREP 15 MINUTES COOK 45 MINUTES

1 tablespoonextravirgin olive oil
8 chickendrumsticks
375gsachetbutterchickensauce
²⁄³cuplightthickenedcreamforcooking
200ggrapetomatoes, halved
1 cupbasmatirice
2 greenonions,thinlysliced
½ cupcashews,toasted,chopped
½ cupchoppedfreshcoriander leaves
300g green beans, trimmed

1 Preheatovento200°C/180°Cfan-forced.
2 Heatoilina heavy-based,flameproof
bakingdishovermedium-highheat.Add
chicken.Cook,turning,for2 to3 minutes
oruntilbrowned.Addsauceandcream.
Bringtotheboil.Removefromheat.
Bakefor 40 minutes,addingtomatoes
inlast 10 minutesofcookingtime.
3 Meanwhile,cookricefollowingpacket
directions.Addonion,cashewsand¹⁄³cup
coriandertorice.Stirtocombine.Season.
4 Cookbeansina mediumsaucepan
ofboilingwaterfor2 minutesoruntil
bright green and tender. Drain.

5 Dividechickenmixtureandricemixture

amongservingplates.Sprinklewith

remainingcoriander.Servewithbeans.

NUTRITION:(perserve)3761kJ;50gfat;

18.2gsatfat;51.7gprotein;57.5gcarbs;

7.2gfibre;228mgchol;951mgsodium.

wow ’emwednesday

SPRINGMEATBALL

MINESTRONE

SERVES 4

PREP 15 MINUTES(PLUS 15 MINUTES

REFRIGERATION)

COOK 25 MINUTES

500gporkandvealmince

1 brownonion,coarselygrated

1 smallzucchini,coarselygrated

½ cupfinelygratedparmesan

100gdriedlargepastashells

2 tablespoonsextravirginoliveoil

2 cupsshreddedwhitecabbage

1 garlicclove,crushed

6 cupssalt-reducedchickenstock

200ggreenbeans,trimmed,

cutinto3cmlengths

2 bunchesasparagus,trimmed,

cutinto3cmlengths

1 cupfrozenpeas

1 tablespoon fresh dill sprigs

1 Placemince,onion,zucchiniand¼cup

parmesanin a bowl.Season.Mixtocombine.

Rollleveltablespoonsofmixtureintoballs.

Placeona plate.Refrigeratefor 15 minutes.

2 Meanwhile,cookpastafollowing packet

directions.Drain.Setaside.

3 Heathalftheoilina non-stickfryingpan

overmedium-highheat.Cookmeatballs,

in2 batches,turning,for5 to6 minutes

oruntilbrownedandcookedthrough.

Transfertoa plate.Covertokeepwarm.

4 Heatremainingoilina saucepanover

medium-highheat.Addcabbageandgarlic.

Cook,stirring,for2 minutes.Addstockand

2 cupswater.Bringtoa simmer.Addbeans,

asparagusandpeas.Simmerfor5 minutes

oruntilvegetablesaretender.Addmeatballs

andpasta.Season.Servesouptopped

withdillandremainingparmesan.

NUTRITION:(perserve)2113kJ;21.9gfat;

7.3gsatfat;43.3gprotein;30.1gcarbs;

8.7g fibre; 100mg chol; 2350mg sodium.

Cook’snote:

+ Meatballscanbecookedupto2 days

ahead.Storeinanairtightcontainerin

the fridge. Add to dish with the stock.

PERSERVE

$4.75

PERSERVE

$4.76

WEEK 3