January/February 2017taste magazine 45
ygrilled
toastie
has all the
flavour of
afriedone,butwithless
than half the calories!
Ihaveusedchicken
tenderloins in the filling,
whichgivealeanprotein
hitthat’smoremoistthan
therestofthebreast,
as well as roasted
capsicum for a natural
sweetness and burst
ofcolour.Asformelted
cheese, choosing a
sharp vintage cheddar
meansalittlegoesa
long way. Pesto adds
flavourtoanymeal,
but traditional versions
are seriously high-cal.
My skinny pesto uses
spinach and coriander
forabrilliantgreen
flavourboost,with
minimal cheese and oil.
Teffisatinygluten-free
seed that has a big
nutritional punch –
it’s packed with fibre,
protein, calcium, iron and
other minerals. Look for
it in the health food aisle
at the supermarket.chicken toastie with skinny spinach pesto
makes2|prep25 mins| cooking50 mins1 small red capsicum, halved, deseeded
200g chicken tenderloins, trimmed
4 slices seeded wholegrain bread
2thinslices(about40g)vintagecheddar
Handful baby spinach leaves, to serve
Micro coriander, to serve (optional)
skinny spinach pesto
60g (about 2 cups) baby spinach leaves
30g fresh coriander leaves
20g parmesan, chopped
1smallgarlicclove,chopped
1tbspinenutsorroastedcashews
1tbsextravirginoliveoil
1 tbs fresh lemon juice
2tbswater
2-3 tsp brown teff grain (optional)1 Preheattheovento180°C/160°Cfanforced.Place
capsicum in a small ovenproof dish and cover tightly
with foil. Cook for 35 minutes or until tender. Set aside
for10minutestocoolslightly.Useyourfingersto
peel the skin from the capsicum and discard. Cut the
capsicum into strips and set aside.2 For the pesto, place the spinach, coriander,
parmesan, garlic, pine nuts or cashews, oil, lemon
juiceandwaterinablenderandblenduntilsmooth.
Stirintheteff,ifusing.Season.Transfertoabowl.
Cover with plastic wrap and place in the fridge until
required.(Makesabout^3 ⁄ 4 cup. The pesto will keep
inthefridgeforupto5days.)
3 Preheat a chargrill pan over medium heat. Lightly
spraythechickenwitholiveoil.Cook,turning,for
6 minutes or until golden and cooked through. Slice.
4 Lightlysprayonesideof2breadsliceswitholive
oil.Place,oiledsidedown,onacleanworksurface
andspreadeachslicewith2tsppesto.Dividethe
cheese, chicken, capsicum and spinach between the
bread slices. Spread each remaining slice with 2 tsp
pestoandplaceontopoffilling,pestoside down.
Lightlyspraytopsliceswitholiveoil.
5 Cook toasties in chargrill pan over medium-low
heatfor2-3minuteseachsideoruntilgoldenand
cheese is melted. Cut the toasties in half and serve
with micro coriander, if using.
PER SERVE•38g protein•22g fat (7g saturated fat)- 31g carb • 9g dietary fibre • 486 Cals (2031kJ)
This chicken
and capsicum
toastie looks
almost too
good to eat!
cook it now!
su er
reen
est
more online
Nuts about toasties?
Go to taste.com.au/
toastierecipes for more
super-tasty combos.