recipes_Australia_September_2017

34 recipes+ SEPTEMBER 2017

TUESDAY WEDNESDAY

12 bought falafels
Cooking oil spray
1¼ cups couscous
1¼ cups boiling water
2 teaspoons finely grated
lemon zest, plus
2 tablespoons lemon juice
4 egg tomatoes, seeded,
finely chopped
½ cup coarsely chopped
flat-leaf parsley
½ cup coarsely chopped mint
1 red onion, finely chopped
4 mountain bread wraps
200g tub low-fat hummus

1 Preheat oven to 200ºC/180ºC
fan-forced. Place falafels on an
oven tray. Spray with oil. Bake
for 10 minutes or until heated.

2 Meanwhile, place couscous

in a heatproof bowl. Stir in

the boiling water. Cover with

plastic food wrap. Set aside

for 5 minutes or until liquid is

absorbed. Using a fork, fluff and

separate grains. Add the zest,

juice, tomato, parsley, mint

and onion; stir to combine.

3 Place wraps on plates. Top

with falafels and couscous

mixture. Serve with hummus.

Tabouli Couscous with Falafel

SERVES 4 PREP 15 minutes COOK 10 minutes
NUTRITION 2145kJ; 25g fat (10g sat); 17g protein; 43g carbohydrate;
8g fibre a serve COST $3.50 a serve

2 teaspoons vegetable

or olive oil

1 onion, finely chopped

1 carrot, grated

1 clove garlic, thinly sliced

1 teaspoon chopped

thyme leaves

500g chicken breast fillets,

coarsely chopped

400g can brown lentils,

rinsed, drained

400g can chopped tomatoes

50g baby spinach leaves

¼ cup chopped flat-leaf parsley

2 teaspoons finely grated

lemon zest

1 Preheat oven to 180ºC/160ºC

fan-forced. Heat oil in a large

ovenproof frying pan over

moderate heat. Cook and

stir onion, carrot, garlic and

thyme for 2 minutes or until

onion is soft.

2 Add chicken to pan; cook

and stir for 2 minutes or

browned. Stir in lentils and

tomatoes. Bring to the boil.

3 Cover with foil; bake for

10 minutes or until chicken

is cooked. Stir spinach through.

Serve sprinkled with parsley

and zest.

Baked Chicken with Lentils

SERVES 4 PREP 10 minutes COOK 15 minutes

NUTRITION 1986kJ; 20g fat (10g sat); 15g protein;

40g carbohydrate; 8g fibre a serve COST $3.50 a serve

BUDGET

TIP

Use extra

parsley

instead

of mint