Australian Healthy Food Guide – September 2019

2174kJ/520cal

Protein35.9g

TotalFat11.1g

SatFat2.8g

Carbs59.8g

Sugars2.1g

Fibre12.9g

Sodium95mg

Calcium113mg

Iron5.1mg

PERSERVE

PROTEINHIGH

you’lln ed...

plus

+garlic&ginger

+microwavablerice

+frozenpeas

+babyspinach

+shallots&coriander

chickpeas

20

• mins

chicken tenderloins

dukkah

desiccated coconut

lime

48 healthyfoodguide.com.au

hfg RECIPES

THURSDAY

Coconutchicken

tenderswith

spinach&rice

Serves 4 Cost per serve $5.75

gluten free dairy free

diabetes friendly

2 tablespoons gluten-free

pistachio dukkah

2 tablespoons

desiccated coconut

500g chicken

tenderloins

4 shallots, chopped,

plus extra, to serve

2 garlic cloves, crushed

Zest and juice of 1 large lime,

plus extra wedges, to serve

1 tablespoon grated fresh ginger

2 x 250g pouches

microwavable red & brown

rice with quinoa & linseed

1 cup frozen green

peas, thawed

1 x 400g can no-added-salt

chickpeas, rinsed, drained

100g baby spinach

Coriander leaves,

to serve, optional

1 Preheat the oven to 200ºC. Line

a large baking tray with baking

paper. Place the dukkah and

coconut in large zip-lock bag.

Add chicken and season well.

Seal the bag and shake to coat

chicken evenly. Place chicken in

a single layer on prepared tray.

Spray with olive oil. Bake for

15–20 minutes, or until golden

brown and cooked through.

2 Meanwhile, heat 1 tablespoon

of olive oil in a large non-stick

frying pan over medium heat.

Add shallots, garlic, lime zest

and ginger. Cook, stirring, for

30–60 seconds, or until aromatic.

Add rice and stir to coat grains.

Add ¹⁄³ cup water and squeeze

over the lime juice; simmer the

mixture for 3–5 minutes to soften

the rice grains.

3 Stir through the peas and the

chickpeas. Add spinach and stir

to wilt. Season well. Serve rice

mixture with chicken. Serve with

extra lime wedges, shallots and

coriander, if you prefer.