chicken&ricottameatballs
serves4 |prep & cooking 17 mins500gchickenmince
250gfreshricotta,crumbled
25g(^1 ⁄ 3 cup)finelygrated
parmesan,plusextra,toserve
1 lemon,rindfinelygrated
1 greenshallot,finelychopped
1 garlic clove, crushed2 tbsextravirginoliveoil
500gjartomatopastasauce
250ml(1 cup)salt-reduced
chickenstock(^1) ⁄ 2 bunchfreshbasil,top leaves
tornoff(seetip)
105g(^1 ⁄ 2 cup) dried risoni pasta
1 Combinethechicken,ricotta,parmesan,lemonrind,shallotand
garlicin a largebowl.Seasonwell. Roll into about 12 golf ball-sized
meatballs.Transfertoa plate.
2 Heatoilin a largenon-stickfryingpanoverhighheat.Cook
meatballs,turningoccasionally,for3 minutesoruntiljustbrowned.
Addsauce,stock,basilandrisoni.Stirtocombine.Cover.Reduceheat
tomedium.Simmer,stirringoccasionally,for9 minutesoruntilrisoni
is tenderandchickenis cookedthrough.Servewithextra parmesan.
PERSERVE•37.5gprotein•31g fat (10.5gsaturatedfat)
- 30.5gcarb•4.5g dietary fibre • 560 Cals (2341kJ)
tips!
Savetimebytearingtopbasil leaves and tender stems
in onequick,swiftmotion.
Tomakeit glutenfree,replacetherisoni with a can
ofdrained,rinsedcannellinibeans.
Servewitha babyspinachandshavedfennel salad
dressed with extra virgin olive oil and lemon.easyone-panfeta& chilli chicken
serves4 |prep & cooking 15 mins
11 ⁄ 2 tbsextravirginoliveoil
2 (about300geach)chicken
breasts,halvedlengthways
2 bunchesasparagus,trimmed
200gmixedbaby tomatoes,
halved
3 tspbalsamicglaze
75gfeta,crumbled
1 longfreshredchilli,
thinlysliced
4 sliceswholegraingluten-free
bread, to serve (optional)1 Heat1 tbsoilin a largenon-stickovenprooffryingpanover
medium-highheat.Seasonthechicken.Cook, turning, for 4 minutes
oruntilbrowned.Transfertoa plate.
2 Addremainingoilandasparagustothepan.Cook,stirring
occasionally,for1 minuteoruntillightlybrowned.Addtomato
and2 tspglaze.Removefromheat.Season.Placechickenon
topofvegetables.Topwith feta and sprinkle with chilli. Drizzle
overremainingglaze.
3 Preheattheovengrillonhigh.Placethepanunderthegrilland
cookfor4 minutesoruntilvegetableshavesoftened,andchilli
andtomatohave blistered. Serve with slices of wholegrain bread,
if using.
PER SERVE•39g protein•14g fat (4.5gsaturatedfat)
- 3.5g carb•3g dietary fibre • 301 Cals (1258kJ)
tips!
Replacethefetawiththinlyslicedbabybocconcini.
If youprefer,usefirmwhitefishfilletsinsteadofchicken.
Adjust the cooking time in step 1 to 2-3 minutes each side.
September 2019taste magazine 91eat real