Baked Moroccan Chicken and Rice

 Cooking Time
35 Minutes
Serves 4

• 1/4 cup apricot jam
• 1 1/2 tablespoons Moroccan seasoning
• 1 garlic clove, crushed
• 1 tablespoon olive oil
• 500g skin free chicken breast fillets, cut into 3cm pieces
• 2 cups basmati rice, rinsed
• 1 brown onion, thinly sliced
• 1 large tomato, roughly chopped
• 1/2 cup frozen peas
• 2 1/4 cups salt-reduced chicken stock
• 1 lemon, juiced
• steamed green beans, to serve

 Method

- Preheat oven to 220°C. Combine jam, seasoning, garlic and oil in a bowl. Add chicken and stir to coat. Season with salt.
- Place rice in a 5cm-deep, 22cm x 26cm (base) baking dish. Top with onion, tomato and peas. Pour over stock and 1/4 cup of lemon juice. Top with chicken.
- Bake, uncovered, for 30 to 35 minutes or until chicken is cooked through and rice tender. Serve with steamed beans.
- We suggest using less rice and chuck in some broccoli with the beans.

Ratatouille 

This is a great warm, healthy meal for winter, make up a massive pot, freeze portions, then microwave whenever you need a quick dinner or lunch!
Preparation Time –25 minutes Cooking Time—70 minutes

 Ingredients (serves 8 )

• 250ml (1 cup) vegetable stock 
• 2 red onions, chopped
• 2 garlic cloves, crushed
• 3 medium red capsicums, deseeded, cut into 2cm pieces
• 2 medium green capsicums, deseeded, cut into 2cm pieces
• 3 x 400g cans Italian whole peeled tomatoes (La Gina brand)
• 70g (1/4 cup) tomato paste
• 2 tsp caster sugar
• 4 zucchini, quartered, cut into 2cm pieces
• 1 cup roughly chopped fresh basil leaves
• Salt & freshly ground black pepper
• 2 medium eggplants, cut into 3cm pieces

 Method

1.  Bring the stock to the boil in a large saucepan over high heat. Reduce heat to medium, add onions and garlic, and cook, stirring, for 2 minutes or until the onions soften slightly.
2. Add capsicums and eggplant, and cook, stirring, for 2 minutes. Stir in the tomatoes, tomato paste and sugar. Cover and cook over low heat for 40 minutes.
3. Stir in zucchini. Cook, covered, for 20 minutes or until vegetables are soft. Remove from heat. Stir in basil. Taste and season with salt and pepper.

To freeze (for up to 3 months): Place in a heatproof bowl and set aside for 10 minutes to cool slightly. Cover with plastic wrap and place in fridge for 30 minutes or until almost cold. Place portions or whole quantity in shallow airtight containers or freezer bags (expel air), label, date and freeze.
To thaw: Place the frozen ratatouille in the fridge for 10 hours (single portion) or 24 hours (whole quantity), or until thawed.
To reheat: Heat thawed ratatouille in a saucepan over medium heat, covered, stirring occasionally, for 5 minutes or until it comes to the boil.
Microwave defrosting & reheating:
For 1 frozen portion: transfer to a microwave-safe dish, if necessary. Defrost, uncovered, on Medium-Low/Defrost/350watts/30% for 4-6 minutes or until defrosted but still a bit icy in the centre. Cover with lid or plastic wrap and set aside for 10 minutes to thaw fully. Reheat, covered, on Medium/500watts/50%, stirring every 2 minutes, for 6-8 minutes or until heated through.
For the whole frozen quantity: transfer to a microwave-safe dish, if necessary. Defrost, uncovered, on Medium-Low/Defrost/350watts/30% for 15 minutes or until defrosted but a bit icy in centre. Cover with lid or plastic wrap and stand for 15 minutes to thaw fully. Reheat, covered, on Medium/500watts/50%, stirring every 3 minutes, for 12 minutes or until heated through.

Nutritional Information is per serve

Protein – 6.00g                 Dietary Fibre – 7.00g                      Energy – 420Kj
Fat total – 1.00g               Carbohydrate Total – 16.00g     

 

Garlic and rosemary chicken

 Ingredients (serves 4 )

• 2 tablespoons olive oil
• 1/3 cup red wine vinegar
• 2 tablespoons fresh rosemary leaves
• 2 garlic cloves, crushed
• 4 skin free chicken Breast fillets, Diced
• 6 (1kg) carrots, roughly chopped
• 1/4 cup burghul (cracked wheat)
• 1/2 cup boiling water
• 2 oranges, segmented (see note)
• 310g can chickpeas, drained, rinsed
• 1/2 cup chopped fresh flat-leaf parsley leaves

Method

1. Combine half the oil, 1/4 cup vinegar, rosemary and garlic in a bowl. Add chicken. Turn to coat. Cover and refrigerate for 1 hour or overnight, if time permits. Preheat oven to 200°C/180°C fan-forced. Line a baking dish with baking paper.
2. Place carrot, in a single layer, in prepared dish. Season with pepper. Roast, turning occasionally, for 30 to 40 minutes or until lightly browned and tender.
3. Meanwhile, combine burghul and boiling water in a heatproof bowl. Cover. Stand for 15 minutes. Drain. Return burghul to bowl. Add carrot, chickpeas, parsley, remaining oil and vinegar. Toss to combine.
4. Heat a large frying pan over medium-high heat. Cook chicken, in batches, for 4 to 5 minutes each side or until browned and cooked through. Serve with burghul mixture.

Notes

• To segment oranges, remove peel and white pith. Cut down either side of membrane to release segments.

Nutritional information
This information is per serve.

Protein – 39.7g                 Dietary Fibre – 13.5g                      Energy – 2126Kj
Fat total – 21.9g               Carbohydrate Total – 30.90g      Sodium - 393mg
Fat Saturated – 5.2g       Cholesterol – 152mg

 

Moroccan pan-fried fish

Preparation Time
10 – 15 minutes
Cooking Time
10 minutes

Ingredients (serves 4)

• 1 bunch coriander, washed, dried, ends trimmed
• 3 garlic cloves, peeled
• 2 tsp ground cumin
• Pinch of chilli powder
• 2 tsp finely grated lemon rind
• 60ml (1/4 cup) fresh lemon juice
• 80ml (1/3 cup) olive oil
• 2 tsp sweet paprika
• 190g (1 cup) couscous
• 250ml (1 cup) boiling water
• 50g (1/3 cup) plain flour
• 4 (about 700g) firm white fish fillets (such as snapper)
• Olive oil spray
• 90g baby spinach leaves

Method

1. Place the coriander, garlic, cumin, chilli, lemon rind, lemon juice, oil and half the paprika in the bowl of a food processor and process until smooth.
2. Place couscous in a heatproof bowl. Pour over the boiling water and set aside for 5 minutes or until liquid is absorbed. Use a fork to separate grains.
3. Meanwhile, combine the flour and remaining paprika on a plate. Season with salt and pepper. Add the fish and turn to coat. Shake off excess. Spray a large non-stick frying pan with olive oil spray and place over medium heat. Add the fish and cook for 3-4 minutes each side or until golden brown.
4. Place the spinach on a serving platter. Top with the fish and drizzle over the coriander mixture. Serve with couscous.

Nutritional information
This information is per serve.

Protein – 49.00g                Dietary Fibre – 03.00g                     Energy – 1840Kj
Fat total – 22.00g              Carbohydrate Total – 12.00g      Sodium - 
Fat Saturated – 3.00g      Cholesterol -

 

Cajun Chicken

Spice up your Tuesday night with this healthy, low-carb Cajun chicken dish.

Ingredients (serves 4)

• 4 small (180g each) chicken breast fillets
• 1 tbs sweet paprika
• Pinch of cayenne pepper
• 1 avocado, flesh cubed
• 2 tbs lime juice
• 1 long green chilli, seeds removed, thinly sliced lengthways
• 2 tbs freshly snipped chives
• Olive oil spray
• 250g steamed green beans

Method

1. Cut each breast into 3 thin escalopes, then toss in the combined paprika and cayenne to lightly coat. Set aside. Place avocado, lime, chilli and chives in a bowl. Season and stir gently to combine. Set aside.
2. Heat a large frypan over high heat and spray with oil. Cook chicken, in 2 batches, for 2 minutes each side until cooked. Stand for 3 minutes, then halve each piece on an angle. Serve chicken on beans and salsa, and drizzle with any resting juices.

Nutritional information
This information is per serve.

Protein – 41.2g                 Dietary Fibre – 02.7g                      Energy – 1687Kj
Fat total – 24.8g               Carbohydrate Total – 2.00g      Sodium - 109mg
Fat Saturated – 6.1g       Cholesterol – 118.0mg

 

Source

Super Food Ideas – July 2008