Australian Healthy Food Guide – September 2019

Recipe: Amanda Lennon. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.

Make your night sizzle and get four serves of vegies at the same time!

Meal for two

Moroccan spiced

chicken with kale

couscous

Serves 2 Cost per serve $5.50

Time to make 20 min

dairy free diabetes friendly

2 teaspoons olive oil

1 small brown onion,

finely chopped

2 garlic cloves, crushed

2 teaspoons curry powder

2 teaspoons

smoked paprika

1 teaspoon garam masala

200g chicken breast fillets,

cut into 3cm pieces

1 x 400g can no-added-salt

chopped tomatoes

²⁄³ cup pearl couscous

150g frozen chopped

kale or spinach

50g store-bought chargrilled

red capsicum, thinly sliced

2 tablespoons coriander leaves

1 Heat olive oil in a medium

non-stick frying pan over a

medium heat. Add the onion,

garlic, curry powder, paprika

and garam masala, and cook,

stirring, for 2 minutes.

2 Add chicken; cook, stirring,

for 3 minutes, or until browned.

Add the canned tomatoes and

2 tablespoons of water, and

bring to the boil. Reduce the

heat to low; simmer, stirring

occasionally, for 5 minutes, or

until chicken is cooked. Season

with cracked black pepper.

3 Meanwhile, cook couscous

in a small saucepan of boiling

water for 7 minutes, or until

tender, adding kale in last

2 minutes of cooking. Drain.

Add capsicum, stir to combine.

4 Divide couscous between

two serving plates. Top with

curried chicken and garnish

withcoriander.

1741kJ/417cal

Protein 32.8g

Total Fat 9.4g

Sat Fat 1.7g

Carbs 43.9g

Sugars 13.2g

Fibre 10.7g

Sodium 169mg

Calcium 135mg

Iron 4.8mg

Per Serve

proteinhigh^

september 2019 HeALTHy FOOD GuIDe 55