CRUMBED CHICKEN
WITH ROASTED
VEGETABLES
PREP TIME: 25 MINS
COOK TIME: 20 MINS
SERVES 4 (AS A MAIN)
2 x 250g skinless chicken
breast fillets, trimmed of fat,
halved crossways
60ml (1⁄4 cup) 97% fat-free
mayonnaise
4 cloves garlic, crushed
75g (½ cup) panko breadcrumbs
1 Tbsp psyllium husks
3 Tbsp grated parmesan
Freshly ground black pepper
2 bunches asparagus, woody
ends trimmed, diagonally
sliced into 2½ cm pieces
350g Swiss brown mushrooms,
thickly sliced
2 x 200g punnet grape
tomatoes, halved
1 Tbsp olive oil
30g reduced-fat feta, crumbled
Chopped dill, to serve
Lemon wedges, to serve
Lemon vinaigrette
½ tsp lemon zest
½ tsp honey
1 Tbsp fresh lemon juice
1 Tbsp olive oil
1 Place a large roasting pan in
the oven. Preheat oven to 200°C
(fan-forced).
2 Toss chicken, mayonnaise and
1 garlic clove in a bowl. Combine
the breadcrumbs, psyllium husks,
parmesan and pepper in shallow
dish. Coat the chicken with the
crumb mixture. Spray the tops of
the chicken with cooking spray.
3 Combine the asparagus,
mushrooms, tomatoes, oil and
remaining garlic in a bowl. Season
with pepper and toss to combine.
Place the chicken and asparagus
mixture in the preheated roasting
pan. Roast for 15 minutes or until
chicken is cooked through.
4 For lemon vinaigrette, whisk
the lemon zest, honey, lemon
juice and olive oil in a small bowl.
5 To serve, drizzle chicken and
vegetables with vinaigrette. Top
with feta and dill. Serve with
lemon wedges.MEATBALLS WITH
ROASTED GREEN
BEANS AND POTATOES
PREP TIME: 20 MINS
COOK TIME: 35 MINS
SERVES 4 (AS A MAIN)600g small red potatoes,
cut into chunks
1 Tbsp olive oil
6 cloves garlic, crushed
1 tsp finely chopped rosemary
Freshly ground black pepper
50g (½ cup) quick-cooking oats
1 egg white (from 60g egg)
1 brown onion, coarsely grated
1 tsp dried Italian herbs
Pinch chilli flakes
450g extra lean beef mince
250g green beans, trimmed
60ml (1⁄4 cup) passata
2 Tbsp grated parmesan
2 tsp finely chopped basil1 Preheat oven to 200°C (fan-
forced). Line a roasting pan with
baking paper. Place potatoes in
pan and top with 2 tsp of olive oil,3 crushed garlic cloves, rosemary
and pepper. Toss to combine.
Roast for 10 minutes.
2 Meanwhile, place the oats in a
small food processor. Cover and
process until a coarse powder.
Combine ground oats, egg white,
onion, herbs, chill flakes, 1 clove
crushed garlic and freshly ground
black pepper. Add the beef mince
and mix until well combined.
Shape into 8 meatballs.
3 Toss green beans, remaining
oil and garlic in a bowl. Push
potatoes to one end of roasting
pan. Add meatballs to other end of
pan and put green beans in centre
of the pan. Roast for 20-25 minutes
or until the meatballs are cooked
through, spooning the passata
over the meatballs for the last
2 minutes of cooking.
4 Sprinkle over the parmesan
and basil. Serve.MAC AND CHEESE
WITH BROCCOLI
PREP TIME: 20 MINS
COOK TIME: 30 MINS
SERVES 4 (AS A MAIN)400g broccoli, cut into
small florets
1 red onion, finely chopped
2 cloves garlic, crushed
2 tsp olive oil
100g dried elbow pasta
2 x 60g eggs, lightly whisked
60ml (1⁄4 cup) 97% fat-free
mayonnaise
¾ tsp mustard powder
Freshly ground black pepper
250ml (1 cup) light and creamy
evaporated milkmains