46 recipes+ SEPTEMBER 20174 x 150g single chicken breast
fillets
2 tablespoons basil pesto
⅓ cup reduced-fat cream
cheese, at room temperature
2 tablespoons light olive oil
1 cup soft fresh breadcrumbs
175g trussed cherry tomatoes
1 tablespoon pine nuts
(optional)
¼ cup basil leaves1 Preheat oven to 220ºC/200ºC
fan-forced. Grease an ovenproof
dish. Using a small, sharp knife,
cut along one side of each
chicken breast fillet to form
a pocket. Combine pesto and
cream cheese in a bowl. Spoonequal amounts of pesto
mixture into each chicken
breast fillet. Using hands,
smooth over opening.2 Brush top of chicken
with some of the oil. Press
breadcrumbs onto chicken
to lightly coat. Transfer to
prepared dish. Add tomatoes to
dish. Drizzle over remaining oil.3 Bake for 15 minutes or until
chicken is cooked. Scatter over
pine nuts (if using). Serve
sprinkled with basil.Creamy Pesto Chicken
SERVES 4 PREP 10 minutes COOK 15 minutes
NUTRITION 2139kJ; 32g fat (10g sat); 19g protein; 19g carbohydrate;
5g fibre a serve COST $3.50 a serveTUESDAY WEDNESDAY
1 cup low-fat Greek-style
natural yoghurt
2 tablespoons tahini
2 tablespoons lemon juice
1 teaspoon ground cumin
1 clove garlic, crushed
½ cup light olive oil
750g cauliflower, cut into
small florets
½ bunch silverbeet,
leaves shredded
2 x 400g cans chickpeas,
rinsed, drained
1 Using a food processor,
process yoghurt, tahini, juice,
cumin and garlic until smooth.
2 Heat the oil in a large
heavy-based frying pan over
moderate heat. Fry cauliflower,
in batches, for 3 minutes or
until tender and golden brown.
Transfer to paper towel to drain.
Drain oil from pan. Add
silverbeet to pan; cook and stir
for 2 minutes or until wilted.3 Combine silverbeet,
cauliflower and chickpeas
in a large serving bowl. Serve
with tahini sauce.Fried Cauliflower with Chickpeas
SERVES 4 PREP 15 minutes COOK 15 minutes
NUTRITION 2131kJ; 41g fat (8g sat); 13g protein; 19g carbohydrate;
8g fibre a serve COST $3.50 a serve
DID YOU
KNOW?
Cauliflower is
rich in folate,
vitamin C,
potassium
and fibre