Page 48 - Healthy food

Rainbow veg

Dukkah- Chicken, Stuffed vegetables with red
crusted beef orange and rice, beans, feta and dill
skewers with roasted prep 15 min cook 1hr serves 4
beetroot and sweet potato vegetarian gluten free
cabbage slaw tray bake

prep 15 min cook prep 10 min cook 125g red rice (or quick-cook brown rice)
10 min serves 4 40 min serves 4 2 red peppers
dairy free gluten free dairy free 4 large vine-ripened tomatoes
2tbsp sun-dried tomato purée
500g lean rump steaks, cut into 2cm cubes 500g sweet potatoes, peeled and cut into 1 x 400g can no added salt kidney beans,
2 red onions, cut into thin wedges 2cm cubes rinsed and drained
Spray olive oil 2 red onions, cut into wedges 60g reduced-fat feta, crumbled
1tbsp dukkah (see below) 200g baby carrots, trimmed and scrubbed, 2tbsp chopped fresh dill
Juice ½ lemon or 2 carrots, sliced 2tbsp chopped fresh flatleaf parsley
1tbsp extra-virgin olive oil Spray olive oil 2tsp grated lemon zest
2 medium beetroots, peeled and 1tbsp olive oil 30g almonds, chopped
coarsely grated 500g skinless chicken thigh fillets 125g mixed salad leaves, to serve
200g red cabbage, finely shredded 1 orange, cut into 1cm-thick slices
1 large red apple, cored, sliced or cut into 1tbsp chopped fresh oregano or thyme 1 Cook the rice according to the pack
thin matchsticks leaves, plus extra to garnish instructions, then drain well.
2tbsp chopped fresh chives 1tsp ground coriander 2 Meanwhile, halve the peppers
3tbsp chopped fresh flatleaf parsley ½tsp chilli flakes lengthways and remove the seeds, then
4 slices sourdough bread, to serve 100g baby spinach, to serve set aside. Cut the top off each tomato
and reserve. Remove the flesh from the
1 Thread the beef and onion wedges 1 Heat the oven to 190°C/fan 170°C/ tomatoes, leaving a 1cm-thick border
alternately on to 8 metal or wooden gas 5. Line a large baking tray with around the edges, and reserve the flesh.
skewers (if you’re using wooden ones, baking paper. Put the sweet potatoes, Put the tomatoes, cut-side down, on a
soak them in water for 10 min first). Spray onions and carrots on the prepared plate lined with kitchen roll. Strain the
with olive oil and sprinkle with dukkah. baking tray, then spray with olive oil reserved tomato flesh, discarding the
2 Heat a chargrill pan over a medium- and roast for 20 min. juice, then roughly chop the flesh.
high heat. Cook the skewers, turning 2 After about 15 min of the cooking 3 Combine the cooked rice, tomato
once, for 5–6 min or until cooked to time, heat the 1tbsp olive oil in a large purée, kidney beans, feta, dill, parsley,
your liking. non-stick frying pan over a high heat. lemon zest, almonds and 6tbsp of the
3 Meanwhile, in a large bowl, whisk Cook the chicken for 2 min on each side tomato flesh. Mix well.
together the lemon juice and 1tbsp olive or until browned, then transfer with the 4 Heat the oven to 190ºC/fan 170°C/
oil. Add the beetroot, cabbage, apple, orange slices to the baking tray with gas 5. Line a large baking tray with
chives and parsley, then toss the slaw to the roasted vegetables. Sprinkle the non-stick baking paper. Spoon the rice
combine. Season with black pepper. vegetables and chicken with the mixture into the peppers and tomatoes,
4 Serve the skewers with the slaw and oregano or thyme, coriander and chilli then add the reserved tops to the
sourdough bread on the side. flakes. Return to the oven for 20 min or tomatoes. Put the peppers on the
until the chicken is cooked through and prepared tray and bake for 15 min.
DON’T HAVE DUKKAH? Mix 2tsp the veg are golden and tender. Add the tomatoes to the tray and bake
sesame seeds or finely chopped nuts 3 Garnish the chicken tray bake with for a further 10–15 min until the veg
with ½tsp each ground coriander extra chopped oregano or thyme and are tender but still hold their shape.
and ground cumin. serve with the baby spinach. Serve with the salad leaves.

2 3 2

PER SERVING PER SERVING PER SERVING
374kcal 9.9g fibre 347kcal 7.9g fibre 319kcal 10g fibre
7.8g fat 36.1g protein 8g fat 29.7g protein 8.5g fat 14.9g protein
2.7g saturates 0.9g salt 1.7g saturates 0.5g salt 1.7g saturates 0.4g salt
34.8g carbs 132mg calcium 34.9g carbs 122mg calcium 40.5gcarbs 109mgcalcium
14.1g sugars 5.1mg iron 15.3g sugars 3.2mg iron 6.8g sugars 3.2mg iron

48 HEALTHY FOOD GUIDE FEBRUARY 2018