Australian Healthy Food Guide – June 2019

plus

+ garlic & cumin

+ tomatoes

+ red onion

+ parsley & lemon

capsicum + quinoa

chickentenderloins caulifl ower

WEDNESDAY
One-pangarlicroasted
chicken&cauliflower
Serves 4 Costperserve$5.50
glutenfreediabetesfriendly

500gchickentenderloins
2 teaspoonscrushedgarlic
2 teaspoonsgroundcumin
1 x250gpunnetsmall
grapetomatoes
1 largeredcapsicum,chopped
300gcauliflower,
cutintosmallflorets
1 mediumredonion,halved,
cutintowedges
100greduced-fatfresh
ricotta,crumbled
2 tablespoonschopped
flat-leafparsley
2 teaspoonslemonzest
2½cupssteamedquinoa,
toserve

1 Preheattheovento220°C.
Placeaheatproofroastingpan
overmediumheat.Putchicken,
garlicandthecumininabowl.
Spraywitholiveoilandtossto
combine.Cookthechickenin
roastingpanfor 1 minuteeach
side,oruntilbrowned.Transfer
chickentoaplate.
2 Addtomatoes,capsicum,
cauliflowerandoniontopan.
Spraywitholiveoilandtossto
combine.Cookfor 10 minutes.

ricotta

you’llneed...

3 Place the chicken over vegies in

pan. Cook for a further 10 minutes,

or until chicken is cooked through

and vegetables are tender.

4 Sprinkle chicken with ricotta,

parsley and lemon zest. Serve

with steamed quinoa.

30

mins

1703kJ/407cal

Protein 38.7g

Total Fat 8.1g

Sat Fat 1.7g

Carbs 28.1g

Sugars 9.9g

Fibre 8.4g

Sodium 123mg

Calcium137mg

Iron 3.8mg

PERSERVE

PROTEINHIGH

48 healthyfoodguide.com.au

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