Australian_Healthy_Food_Guide_February_2017

spaghe i

basil pesto lemon i

Chicken ‘zoodles’
with lemon pesto

Serves 4 Cost per serve$3.95
Time to make20 min
9 diabetes friendly

¹⁄³cup store-boughtbasil pesto
2 tablespoonslemon juice
200gspaghetti
3 mediumzucchini,sliced into
thin ‘noodles’ (seeCook’s tip)
500gchicken breast
stir-fry strips
1 x 250g punnetcherry tomatoes
2 tablespoonspine nuts, toasted
2 tablespoons shavedparmesan

plus

+chicken breast

+cherry tomatoes

+ pine nuts

+ parmesan

you’ll need ...

1 Preheat oven to 200°C. Line

a baking tray with baking paper.

Scatter the tomatoes over tray.

Spray with oil and season with

cracked black pepper. Bake for

15 minutes, or until just blistered.

2 Mix the pesto and lemon juice.

Toss a third of the pesto mixture

through the chicken to marinate,

and set remaining pesto aside.

3 Cook pasta according to the

packet instructions. Drain well.

4 Meanwhile, spray a large

non-stick frying pan with olive oil

and set over medium-high heat.

Cook the chicken, stirring, for

5 minutes, or until cooked

through. Transfer to a plate and

keep warm. Add the zucchini

noodles to the pan and stir-fry for

1–2 minutes, or until just tender.

5 Toss chicken, tomatoes and

remaining lemon pesto through

spaghetti and zucchini noodles.

Divide among 4 serving plates,

and sprinkle with pine nuts and

shaved parmesan, to serve.

Cook’s tip Use a spiraliser or

V-slicer to cut zucchini, or slice

with a peeler. You can also buy

pre-cut zucchini ‘noodles’ in

Woolworths near the salad bags.

2185kJ/523cal

Protein 37.3g

Total Fat 21.9g

Sat Fat 4.5g

Carbs 40.9g

Sugars 4.6g

Fibre 5.0g

Sodium 388mg

Calcium 126mg

Iron 2.9mg

PER SERVE

PROTEINHIGH

FEBRUARY 2017 HEALTHY FOOD GUIDE 65

WEDNESDAY

Chicken

‘zoodles’ with

lemon pesto