Australian Healthy Food Guide – June 2019

Recipes: Annette Forrest. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.

Chicken,spinach&

potatotraybake(p67)

Serves 4 Costperserve$5.50

Hands-ontime 20 min

Cookingtime 40 min

diabetesfriendly

1½tablespoonsoliveoil

2 x300gskinlesschicken

breastfillets,halved

500gbabynewpotatoes,

halved(quarterediflarge)

1 mediumbrownonion,

finelychopped

2 garliccloves,chopped

1 longredchilli,

thinlysliced

1 x400gcanwhole

peeledtomatoes

2 mediumzucchini,

thicklysliced

½cupreduced-salt

chickenstock

100gbabyspinach

6 ballsbocconcini,torn

Smallbasilleaves,toserve

4 slicestoastedgrainy

sourdough,toserve

1 Preheatovento160°C.Heat

1 tablespoonofoliveoilina

largeoven-proofcasserolepan

orbakingdishatmedium-high

heat.Cookthechickenforabout

3–4minutesoneachside,or

untilgolden.Transfertoaplate.

Cookpotatoes,turningoften,for

4–5minutes,oruntilgoldenand

hot.Transfertoaplate.

2 Addtheremainingoiltopan.

Sautétheonion,garlicandchilli

overmediumheatfor3–4minutes

untiltheonionistender.Addthe

potatoes,tomatoes,zucchiniand

stock;breakuptomatoesusinga

woodenspoon.Coverandbring

totheboil.Addthechickenand

tosstocoatintomatomixture.

Transfertotheovenandbake,

covered,for30–35minutes,or

untilthechickenandpotatoes

arejustcookedthrough.

3 Removecoverandstirthrough

spinach.Arrangethebocconcini

onthechickenandseasonwith

crackedblackpepper.Coverand

bakefor 5 minutes,oruntilthe

bocconcinihasmelted.Scatter

withbasilandservewithtoasted

sourdoughforpanjuices.

PerServe

2097kJ/502cal

Protein47.8g

TotalFat17.5g

SatFat6.0g

Carbs32.7g

Sugars7.6g

Fibre8.5g

Sodium377mg

Calcium316mg

Iron3.9mg

proteinhigh

One-tray meals are an easy way to

nourish the family with tasty veg

during the colder winter months

70 healthyfoodguide.com.au