Chicken with creamy cranberry
sauce and roasted vegies Steak with salsa verde and pea mashCHICKEN WITH CREAMY
CRANBERRY SAUCE AND
ROASTED VEGIES
PREP TIME: 10 MINS
COOK TIME: 20 MINS
SERVES 1 (AS A MAIN)100g baby (slender) eggplant,
chopped
1 tsp finely chopped rosemary
1 small bunch or 1/2 large bunch
baby (Dutch) carrots, scrubbed
1 tsp honey
150g skinless chicken breast
fillet, trimmed of fat
2 Tbsp light cream
2 Tbsp salt-reduced chicken stock
2 tsp cranberry sauce
1 tsp Dijon mustard
2 tsp dukkah
1 /2 bunch broccolini, steamed,
to serve1 Preheat oven to 200°C (fan-
forced). Line a roasting pan with
baking paper. Place the eggplant
in the roasting pan and spray
with oil. Add the rosemary and
toss to coat. Toss the carrots with
half of the honey and spray
with cooking spray. Add to the
roasting pan with the eggplant.
Roast for 20 minutes or until
the vegetables are tender.
3 Meanwhile, spray a small
non-stick frying pan with
cooking spray and heat over
medium-high heat. Add the
chicken to the pan and reduceheat to medium. Cook for
3-4 minutes each side or until
cooked through. Transfer to a
plate, cover loosely with foil and
set aside. Add the cream, stock,
cranberry sauce and mustard to
the pan. Cook, stirring, until the
sauce comes to a simmer.
Simmer for 3-4 minutes or
until the mixture reduces
and thickens to a nice
sauce consistency.
4 Drizzle the carrots
with the remaining
honey and toss in
the dukkah. Place
the dukkah carrots,
rosemary eggplant,
chicken and
broccolini on a
serving plate. Spoon
the sauce over the
chicken and serve.STEAK WITH SALSA
VERDE AND PEA MASH
PREP TIME: 10 MINS
COOK TIME: 20 MINS
SERVES 1 (AS A MAIN)150g Spud Lite potatoes,
chopped
50g (1/3 cup) frozen peas
150g fillet or rump steak,
trimmed of fat
Freshly ground black pepper
1 zucchini, thickly peeled into
ribbons using a vegetable
peeler, steamed, to serveSalsa verde
1 /2 cup flat-leaf parsley leaves
1 Tbsp drained capers in vinegar
30g drained roasted red
capsicum strips
1 clove garlic, crushed
1 tsp extra virgin olive oil
Finely grated zest and juice
of 1/2 lime1 Put the potatoes in a small
saucepan and cover with cold
water. Cover and bring to the boil
over high heat. Reduce heat to
medium and simmer, partially
covered, for 10 minutes. Add the
peas to the pan and continue to
cook for a further 5 minutes or
until the potato is tender. Drain
and return to the pan.
2 Meanwhile, to make the salsa
verde, put the parsley, capers,
capsicum strips and garlic on a
board. Use a sharp knife
to finely chop. Transfer to
a bowl and stir in the
olive oil and lime zest.
3 Preheat a chargrill
pan on medium-high.
Spray the steak with
cooking spray and
season with pepper.
Add to the pan and cook
for 1 1 / 2 -2 minutes each side
for medium or until cooked
to your liking.
4 Mash the potato and peas
until roughly mashed. Place on
a serving plate with the steak
and zucchini ribbons. Stir the
lime juice into the salsa
verde and spoon
over the steak.
Serve. ■Health Tip
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GETTY^IMAGESSTYLINGBERNIE^SMITHIESFOOD^PREPARATION^SARAH^MAYOsingle serves
diabetic living JULY/AUGUST 2019 31