How our
food works
for you
see page 90NUTRITION INFO
PER SERVE 2280kJ,
protein 45g, total fat
20g (sat. fat 5g),
carbs 40g, fibre 9g,
sodium 197mg
• Carb exchanges 2 ½- GI estimate low
- Gluten free
MEXICAN-STYLE
CHICKEN WITH SPICED
CORN & ZUCCHINI
PREP TIME: 20 MINS
COOK TIME: 30 MINS
SERVES 4 (AS A MAIN)1 Tbsp sunflower oil
1 large brown onion, chopped
1 clove garlic, sliced
1 Tbsp chipotle sauce
400g can no-added-salt chopped
tomatoes
1 Tbsp apple cider vinegar
8 small (100g each) skinless
chicken thigh fillets,
trimmed of fat
100g (1/2 cup) SunRice Low
GI Doongara Rice, cooked
according to the packet
instructions, to serve2 Tbsp light sour cream, to serve
Chopped coriander leaves,
to serve
2 large zucchini, sliced, steamed,
to serveSpiced corn
2 small cobs corn, husk and silk
removed, halved crossways
2 tsp light margarine
3 tsp ground coriander
1 tsp smoked paprika1 Heat the oil in a large, deep
non-stick frying pan over medium
heat. Add the onion and garlic and
cook, stirring occasionally, for 6-7
minutes or until the onion softens.
2 Add chipotle sauce to pan and
cook, stirring, for 1 minute. Add the
tomatoes and vinegar and bring toa simmer over high heat. Reduce
heat to medium and simmer,
partially covered, stirring
occasionally, for 10 minutes.
3 Add chicken to pan and cook
for 10 minutes or until the chicken
is cooked through, turning once.
4 Meanwhile, to make the spiced
corn, bring a large saucepan of
water to the boil. Add corn cobs
and cook for 8-10 minutes or until
tender. Combine the margarine,
coriander and paprika in a small
bowl. Drain corn and return to pan.
Add margarine mixture to the pan
so it melts on all sides of the corn.
5 Place the chicken and sauce into
a serving bowl with rice and sour
cream. Scatter with coriander
leaves. Serve with steamed
zucchini and spiced corn.Turn a Saturday
night takeaway
into a healthier,
tastier ‘fakeaway”
instead
TAKEAWAY
takeover
GF