Salmon tray bake

Healthy Food Guide (Australia) - - FRONT PAGE -

Serves 4 Cost per serve $7.65 Time to make 40 min

dairy free di­a­betes friendly 500g sweet potato, peeled,

cut into 1cm-thick rounds 1 medium red cap­sicum,

seeded, cut into strips 1 medium yel­low cap­sicum,

seeded, cut into strips 2 slices whole­grain bread 2 ta­ble­spoons chopped chives 2 ta­ble­spoons chopped

flat-leaf pars­ley 1 ta­ble­spoon lemon juice 2 bunches broc­col­ini,

cut into long flo­rets 1 lemon, cut into wedges,

plus ex­tra, to serve 4 x 125g skin­less salmon fil­lets 1 Pre­heat oven to 180°C. Line a large bak­ing tray with bak­ing pa­per. Place the sweet potato and cap­sicum on the tray; spray lightly with olive oil. Bake for 15 min­utes. 2 Mean­while, blitz the bread, chives, pars­ley and lemon juice in a food pro­ces­sor un­til coarse crumbs form and the mix­ture is com­bined. 3 Add broc­col­ini and lemon wedges to the veg­etable tray; spray with a lit­tle more oil. Place the salmon fil­lets on top of the veg­eta­bles; press bread­crumb mix­ture firmly on top of each piece of salmon. Then bake for a fur­ther 10–15 min­utes, or un­til the veg­eta­bles are golden and ten­der, and the salmon is cooked to your lik­ing. 4 Serve salmon and veg­eta­bles with a squeeze of lemon. 4 x 150g skin­less chicken thigh fil­lets, fat trimmed 75g frozen chopped spinach, thawed, squeezed of ex­cess wa­ter ½ cup re­duced-fat smooth ri­cotta 2 ta­ble­spoons finely grated parme­san ¼ tea­spoon dried chilli flakes 2 large zuc­chini, cut into 1cm-thick rounds 250g cherry truss toma­toes, snipped from stem ¼ cup pit­ted Kala­mata olives Zest of 1 lemon 2 cups steamed whole­meal cous­cous, to serve 200g wilted baby spinach, to serve

1 Pre­heat oven to 180ºC. Line a large bak­ing tray with bak­ing pa­per. Place 1 chicken fil­let be­tween 2 sheets of bak­ing pa­per; gently pound it with a rolling pin un­til about 1cm thick. Re­peat with re­main­ing chicken. 2 Com­bine the spinach, ri­cotta, parme­san and chilli flakes in a medium bowl; sea­son with cracked black pep­per. Place ¼ of the ri­cotta mix­ture along the cen­tre of each piece of chicken; roll up the chicken to en­close the fill­ing. Se­cure with a string or tooth­pick. 3 Spray a large non-stick fry­ing pan with oil; place over high heat. Cook the chicken, care­fully turn­ing, for 2–3 min­utes, or un­til golden. Trans­fer to the pre­pared tray. Add zuc­chini, toma­toes, olives and zest to the tray; lightly spray with olive oil. Bake for 15 min­utes, or un­til chicken is cooked through and veg­eta­bles have be­come ten­der. 4 Serve with steamed cous­cous and wilted spinach.

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