GF LC100g frozen or fresh pomegranate
seeds, defrosted if frozen
100g pumpkin seeds, toasted
(see Cook’s Tip)
6 x 80g seeded gluten free rolls
Citrus dressing
Zest and juice 1 lemon or lime
Zest and juice 1 orange
1 Tbsp white wine vinegar
1 Tbsp gluten-free mustard
1 Tbsp extra virgin olive oil
1 Bring a saucepan of water
to boil and fill a large bowl with
ice-cold water. Add broccolini
to pan and cook for 1 minute.
Add edamame beans to pan and
cook for 1 minute or until broccoli
is cooked but still has a bite to it.
Drain and then drop vegetables
straight into the cold water –
this quickly cools them down,
retaining their bite and bright
colour. Set aside for 1-2 minutes
or until cool. Drain and set aside
in colander while you prepare
remaining ingredients.
2 To make the citrus dressing,
whisk all ingredients in a medium
bowl. Halve, stone and peel
avocado, then cut into chunky
dice and add straight to dressing
(this will stop avocado from
turning brown). Add in
quinoa, spinach, herbs, half the
pomegranate seeds and pumpkin
seeds, and cooked vegetables,
to bowl. Then gently toss
everything together.
3 Transfer salad to a serving
platter. Scatter with remaining
pomegranate and pumpkin
seeds, and serve, with 1 bread roll
per guest as an accompaniment.
COOK’S TIP
To toast pumpkin seeds, dry
fry them in a small non-stick
frying pan over medium heat for
2-3 minutes or until they are
lightly toasted and aromatic.
CAJUN GRILLED
CHICKEN WITH BEAN
SALAD & GUACAMOLE
PREP TIME: 15 MINS (+ MARINATING)
COOK TIME: 10 MINS
SERVES 2 (AS A MAIN)1 tsp olive oil
½ tsp dried oregano
½ tsp dried thyme
1 tsp smoked paprika
½ tsp cayenne pepper
1 clove garlic, finely chopped
2 x 125g skinless chicken breast
fillets, trimmed of fat (see Make
it vegetarian for alternative)Bean salad
100g cooked black-eyed, butter
or cannellini beans
1 large tomato, deseeded, diced
125g can corn kernels, drained
2 green shallots, trimmed,
finely chopped
25g semi-dried tomatoes,
roughly chopped
Zest and juice 1 lime
Small handful coriander,
finely choppedGuacamole
½ avocado, halved, stone
removed, peeled
1⁄4 red chilli, deseeded,
finely chopped
1 tsp olive oil
Juice ½ lime
Small handful coriander,
finely choppedCajun grilled chicken with
bean salad & guacamole1 Put oil, oregano, thyme,
paprika, pepper and garlic in
a large sealable bag. Shake to
combine. Put chicken breasts
in bag and turn to coat. Bash
chicken with a rolling pin to
flatten a little, then set aside to
marinate for at least 15 minutes.
2 To make bean salad, mix all
ingredients in a bowl. Stir well
and set aside.
3 To make guacamole, scoop
flesh from avocado and put it
in a medium bowl, chopping it
roughly with the side of the
spoon. Add remaining ingredients
and mix them well. (If you prefer
your guacamole to be smoother,
mash the avocado well with olive
oil and lime juice first, until it’s
at your preferred consistency,
before stirring in the other
ingredients.)
4 Preheat a grill on medium.
Line a grill tray with foil. Place
chicken on lined tray and cook
for about 4 minutes each side,
or until cooked through.
5 Plate up chicken breasts with
bean salad and guacamole. ■Make it
vegetarian
Divide 250g firm tofu into
8 slices. Pat dry and then
rub a spoonful of store-
bought Cajun mix into
each slice. Place tofu on a
sheet of foil and grill for
4-5 minutes on each
side, or until golden.NUTRITION INFO
PER SERVE 1900kJ,
protein 24g, total fat 24g
(sat. fat 4g), carbs 25g,
fibre 18g, sodium 340mg- Carb exchanges 1½
- GI estimate low
- Gluten free • Lower carb
$5. 25
PER SERVERECIPE&PHOTOGRAPHY^IMMEDIATEMEDIAADDITIONAL^ INFORMATION^ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)free from
36 MARCH/APRIL 2019 diabetic living