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Pasta with
chicken, roasted
peppers and goat’s
cheese
»^ SERVES
»^ PREPARATIONMINUTES
»^ COOKMINUTES
Pastaoftengetstheblamefor
expandingwaistlines butcontext
iskeywhenitcomestocarbs
Wholemealpastaretainsmorefibre
Bvitaminsandmineralsvitalfor
healthyskin
200g wholemeal penne pasta
g jar roasted red capsicum
2 garlic cloves, crushed
tbsp red wine vinegar
1 large handful basil, chopped
tbsp olive oil
400g chicken breasts, cut into strips
g baby spinach
100g goat’s cheese, cubed
1 Cook the penne pasta in a large
saucepan of boiling water, following
the packet directions, until al dente.
Drain.
2 Put the roasted capsicum, garlic,
vinegar and half the basil in a blender
and blend until smooth.
3 Heat the oil in a non-stick frying
pan over medium heat and sauté the
chicken strips, in batches, for
5 minutes or until golden. Remove
from the pan and set aside.
4 Pour the capsicum sauce into the
same pan and add the pasta and baby
spinach. Warm through for 5 minutes,
then stir in the chicken, remaining
basil and the goat’s cheese.
5 Spoon into bowls and enjoy.
Crumbed fish with sweet potato chips
and mushy peas»^ SERVES
»^ PREPARATIONMINUTES
»^ COOK
MINUTESIlovethesehealthyfishandchips!
Quinoaflakesareacrunchygluten-
freealternativeto breadcrumbs–plus
theyprovidefibreandproteinUsing
low-fatyoghurtisaperfectcreamy
replacementformayonnaise which
canbehighinsaturatedfatIfyou
areavoidingdairy simplyreplace
withsoyorcoconutyoghurt500g sweet potatoes, cut into wedges
tsp ground cumin
1½ tbsp olive oil
g flathead fillets (or any
other white fish fillets) cut into
thick strips
1–2 eggs
½– cup ( – g) quinoa flakes
½ cup (130g) low-fat Greek
yoghurt
garlic clove crushed^
1 tbsp capers, rinsed and chopped
tbsp lemon juice
4 cups (560g) frozen peas1 Preheat the oven to 180°C fan-forced
and line a baking tray with baking
paper. Arrange the sweet potato on the
tray and sprinkle with the cumin and
2 teaspoons of oil, then season well.
Cook for 25–30 minutes until golden
and crisp.
2 Meanwhile, crumb the fish. Whisk
the eggs with salt and pepper in a
large bowl. Put the quinoa flakes in
a separate bowl. Dip each piece of
fish into the egg and then into the
quinoa flakes to coat.
3 Heat the remaining oil in a large
frying pan over medium heat. Cook
the fish for 2–3 minutes on each side
until crispy and golden.
4 Mix together the yoghurt, garlic,
capers and 1 tablespoon of the
lemon juice.
5 To make the mushy peas, cook the
peas in boiling water until tender,
then drain well and mash with the
remaining lemon juice. Season with
salt and pepper.
6 Serve the fish with the mushy peas
and sweet potato chips, with the
yoghurt tartare on the side.be nourished