Polenta-crumbed
fishlettucewraps(p57)
Serves 4 Costperserve$5.60
Hands-ontime 25 min,
plus 20 minchillingtime
Cookingtime 10 min
diabetesfriendly
1 largeegg
¼cupfineinstantpolenta
½cupchoppeddill
400gfirmwhitefishfillets,
skinremovedandpin-boned,
cutinto2cmpieces
1 tablespoonreduced-fat
tablespread
2 teaspoonsoliveoil
2 x70glargewholemeal
wraps,halved
4 butterlettuceleaves
300gcherrytomatoes,
halvedorquartered
2 cupsmixedsaladsprouts
Limewedges,toserve
Mustarddressing
4 shallots,whiteandgreen
parts,thinlysliced
2 teaspoonswholegrain
mustard
¹⁄³cupwhitewinevinegar
1 Makethemustarddressing:
Combinealltheingredientsin
asmalljug.Seasonwithcracked
blackpepperandsetaside.
2 Usingafork,whisktheegg
and 1 tablespoonofwaterin
ashallowdish.Seasonmixture
withcrackedblackpepper.
Combinethepolentaanddill
inaseparateshallowdishand
seasonwithpepper.
3 Workinginbatches,dipthe
fishintheeggmixture,turning
tocoatwell,thentransfertothe
polentamixturetolightlycoaton
allsides,pressingdownfirmlyto
helpitadhere.Transferfishfillets
toaplate,thencoverandchill
for 20 minutestosetthecrumb.
4 Heatthetablespreadandoil
inalargenon-stickfryingpan
overmediumheat.Addthefish
andcook,turningoccasionally,
for8–10minutes,oruntiljust
cookedandgolden.Transfer
toaheatproofplate.
5 Dividethewraphalvesamong
theservingplates,thentopwith
lettuceleaves,tomatoes,sprouts
andthewarmfish.Spoonover
themustarddressingandserve
withlimewedges.Chickendhal&
herbedgreens
Serves 4 Cost per serve $4.50
Hands-on time 20 min
Cooking time 30 min
dairy free¼ cup madras curry paste
1 tablespoon finely
chopped ginger
2 garlic cloves, crushed
2 tablespoons no-added-salt
tomato paste
1 large red onion, chopped
300g skinless chicken breast
fillet, cut into 2cm pieces
¾ cup dried split red lentils
1 litre reduced-salt
chicken stock
Lime wedges,
to serveHerbed greens
2 tablespoons white
wine vinegar
1 teaspoon wholegrain
mustard200g green beans, trimmed,
halved diagonally
2 medium zucchini,
cut into thin matchsticks
½ cup coriander leaves
½ cup small mint leaves
2 shallots, white and green
parts thinly sliced1 Heat the curry paste in a large
heavy-based saucepan over a
medium heat. Add the ginger,
garlic, tomato paste and onion.
Cook, stirring occasionally, for
5 minutes, or until fragrant and
onion is golden. Add chicken
and cook, stirring, for 2 minutes.
Add the lentils for 1 minute,
or until they are well coated
in the onion mixture.
2 Pour in the stock and stir to
combine. Reduce the heat to
low. Cover and cook, stirring
occasionally, for 18–20 minutes,
or until the chicken is cooked,
the lentils are tender and the
stock has been completely
absorbed. Remove the pan
from the heat and season with
cracked black pepper.
3 Meanwhile, make the herbed
greens. Use a fork to whisk the
vinegar and mustard in a large
heatproof bowl. Season with
cracked black pepper and set
aside. Cook green beans in a
saucepan of boiling water over
high heat for 2 minutes, or until
just tender. Drain beans well, then
immediately add to the mustard
mixture in the bowl. Add all of
the remaining ingredients and
toss well to combine.
4 Divide the chicken dhal among
serving bowls, and serve with the
herbed greens and lime wedges.58 healthyfoodguide.com.auhfg RECIPES