Better_HomesandGardensAustralia-February_2017

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Juice and finely grated
zest of 1 lemon
1 Tbsp chopped dill sprigs
1 Tbsp chopped mint leaves
¼ clove garlic, minced
Sea‑salt flakes and
freshly ground black
pepper, to season

1 Put burghul in a medium
bowl and pour 125ml
boiling water over. Mix well,
cover bowl with plastic
wrap and set aside for
15 minutes or until al dente.
2 Meanwhile, bring a small
saucepan of water to the
boil. Add eggs and cook for
6 minutes. Drain then put in
cold water until cooled. Peel,
cut in half and set aside.
3 Put all dressing
ingredients in a food
processor or blender with
2 Tbsp water and blend
until smooth. Season.
4 Break up burghul with
a fork and add remaining
ingredients, except eggs.
Pour in dressing, toss to coat
then top with eggs. Serve.

PER SERVING 1966KJ |

PROTEIN 21G | TOTAL FAT 12G

(SAT FAT 1.8G) | CARBS 58G |

FIBRE 17G | SODIUM 357MG

Pesto chicken parcels
Preparation time: 15 mins
Cooking time: 15 mins
Serves 4

2 x 230g skinless
chicken breast fillets,
halved lengthways
120g button
mushrooms, halved
1 large orange capsicum,
cut into 2cm‑thick strips
60g baby spinach leaves
½ cup semi‑dried
tomatoes (not in oil)
¼ cup basil pesto
Sea‑salt flakes and
freshly ground black
pepper, to season

1 Cut four 30 x 40cm

pieces of baking paper. Sit

paper pieces in a single

layer on a flat surface and

put 1 chicken fillet piece

in centre of each.

2 Top each with

mushrooms, capsicum

strips, spinach, tomatoes

and pesto. Season.

3 Join the 2 long sides of

paper together in middle. Fold

paper several times to enclose

chicken. Fold over other ends

several times to enclose chicken

completely. Secure parcels

closed with kitchen string.

4 Put 2 chicken parcels on

a microwave-proof plate and

microwave on high/100%

for 7 minutes or until chicken

is cooked through. Repeat

with remaining chicken parcels.

5 Set aside parcels for

2 minutes to cool slightly. To

serve, open parcels, taking care

as escaping steam will be hot.

PER SERVING 1120KJ |

PROTEIN 31G | TOTAL FAT 10G

(SAT FAT 1G) | CARBS 11G |

FIBRE 5G | SODIUM 420MG

Steamed salmon and

veg rice bowls

Preparation time: 10 mins

Cooking time: 20 mins

Serves 4

200g brown rice

4 x 100g skinless

boneless salmon fillets

100g green beans, trimmed

200g pak choy, chopped

into larger pieces

4 green shallots, cut

into matchsticks

4 Tbsp mixed seeds (such

as pumpkin, sesame

and sunflower seeds)

Pickled ginger, finely

chopped (optional)

DRESSING

¼ cup kecap manis

Juice of 3 limes

2 Tbsp sambal oelek (hot

sauce, find in Asian aisle

of supermarket) or 1 red

chilli, deseeded, chopped

1 Tbsp rice vinegar

1 Tbsp golden caster sugar

1 Bring a large saucepan

of water to the boil. Add

brown rice and cook for

15 minutes or until tender.

Drain and set aside.

2 Meanwhile, combine

all dressing ingredients in

a small bowl. Set aside.

3 Put salmon in 1 steamer

basket and beans and pak

choy in another. Steam fish

ov er a pan of simmering

water for 6 minutes and

veg for 4 minutes or

until cooked through.

4 Spoon rice into bowls and

top with fish and veg. To serve,

pour over a little dressing and

top with green shallots, seeds

and pickled ginger, if using.

PER SERVING 2215KJ | PROTEIN

32G | TOTAL FAT 21G (SAT

FAT 3.8G) | CARBS 50G | FIBRE

6.5G | SODIUM 717MG

Lebanese chicken wraps

Preparation time: 15 mins

plus 30 mins marinating

Cooking time: 15 mins

Makes 4

2 skinless chicken breasts,

halved lengthways

200g Greek‑style yoghurt

Juice and zest of 1 lemon

1 tsp allspice

2 tsp extra virgin olive oil

2 cloves garlic, crushed

Sea‑salt flakes and

freshly ground black

pepper, to season

4 large tortilla wraps

or large flatbreads

25g pine nuts, toasted

1 small bunch flat‑leaf

parsley leaves,

finely chopped

2 tomatoes, diced

Fish and chorizo stew

Salmon yakitori with rice

Kale and burghul tabouli

Pesto chicken parcels

Steamed salmon bowls

Lebanese chicken wraps

BETTER HOMES AND GARDENS, FEBRUARY 2017 bhg.com.au 103