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ROBERTS,^SHANNON^LAVERY(DIETITIAN)ADDITIONAL^ PHOTOGRAPHYGETTYIMAGESCHICKEN WITH
LEMON AND HERBS
PREP TIME: 15 MINS
(+ 2 HOURS MARINATING)
COOK TIME: 5 MINS
SERVES 6 (AS A LIGHT MEAL)600g skinless chicken breasts,
trimmed of fat
2 cloves garlic, crushed
3 sprigs rosemary, leaves
finely chopped
6 sage leaves, finely shredded
Zest and juice of 1 lemon
11 /2 Tbsp olive oil
Freshly ground black pepper
1 Tbsp balsamic vinegar
140g rocket leaves
25g parmesan shavings
Lemon wedges, to serve
6 small (40g each) soy & linseed
rolls or gluten-free rolls, to serve1 Place each piece of chicken
between 2 pieces of plastic wrap.
Use meat mallet or rolling pin to
pound each piece of chicken –
flatten to even layer about 5mm
thick (cutting into smaller portions
if necessary). Transfer to a dish.
2 To make marinade, combine
garlic, rosemary and sage in a
bowl. Stir through lemon zest and
juice, and 1 Tbsp olive oil, and
season with pepper. Pour marinade
over chicken, ensuring it’s well
coated. Cover and place in the
fridge for 2 hours to marinate.
3 Heat a large chargrill pan or11 /2 Tbsp olive oil
80g bocconcini, torn into pieces
1 cup rocket leaves
1 tsp balsamic vinegar1 Preheat oven to 180°C (fan-
forced). Line a large baking tray
with baking paper.
2 Bring the water and stock to
boil in a medium saucepan over
high heat. Slowly pour in polenta,
whisking constantly. Return to boil
and simmer, stirring, for 8 minutes.
Remove the pan from the heat and
stir in the parmesan and rosemary.
Season with pepper. Spread the
polenta over the lined tray and
bake for 30 minutes.
3 Meanwhile, mix mushrooms,
thyme and pepper. Heat half the
oil in a large non-stick frying pan
and cook half the mushrooms
over medium-high heat for
3-4 minutes or until soft. Transfer
to a plate, then repeat with
remaining oil and mushrooms.
4 Top baked polenta with the
mushrooms and bocconcini. Bake
for a further 10 minutes or until
cheese is melted and bubbling.
Scatter over the rocket and drizzle
with the balsamic. Serve. ■Chicken with lemon and herbs Polenta and mushroom tartbarbecue grill on medium-high.
Add some of the chicken. Cook
for 1-2 minutes each side or
until cooked through. Transfer
to a plate, cover loosely with foil
and set aside. Repeat with the
remaining chicken in batches.
4 Meanwhile, pour remaining oil
and balsamic into a large bowl.
Add rocket. Season with pepper.
Toss together. Top with parmesan.
5 Serve salad with chicken, lemon
wedges (to squeeze over) and rolls.HEALTH TIP
Garlic, herbs and lemon juice are
a great way of adding flavour to
meals without the salt generally
found in store-bought marinades.POLENTA AND
MUSHROOM TART
PREP TIME: 15 MINS
COOK TIME: 50 MINS
SERVES 6 (AS A LIGHT MEAL)560ml water
80ml (1/3 cup) salt-reduced or
gluten-free vegetable stock
150g polenta
30g finely grated parmesan
2 sprigs rosemary, leaves
finely chopped
Freshly ground black
pepper
600g small Swiss brown
mushrooms, halved
1 bunch thyme, leaves
pickedHealth Tip
Boost your vitamin D intake
by placing your mushrooms
in the sun for an hour before
preparing your meal. Vitamin D
is important for bone health
and helps protect against
osteoporosis.light meals