Grilled chicken with braised egg­plant, tomato & rocket

Healthy Food Guide (Australia) - - CONTENTS -

Serves 4 Cost per serve $4.50 Time to make 30 min

dairy free di­a­betes friendly 500g egg­plant, trimmed,

cut into 2–3cm cubes 1 yel­low capsicum, diced 1 small red onion, finely chopped 750g ripe Roma toma­toes, diced 2 tea­spoons bal­samic vine­gar 2 x 300g chicken breast fil­lets,

halved length­ways 1 cup baby rocket 4 slices crusty whole­grain

sour­dough, to serve 1 Spray a large non-stick fry­ing pan with olive oil and set over medium–high heat. Add diced egg­plant and cook, stir­ring, for 3–4 min­utes, or un­til golden and soft. Add capsicum and onion; cook, stir­ring of­ten, for 3 min­utes. Add toma­toes with ¼ cup wa­ter, stir and bring to the boil. Re­duce heat to medium–low, cover pan and sim­mer, stir­ring oc­ca­sion­ally, for 12–15 min­utes, or un­til ve­g­ies are ten­der. Stir bal­samic vine­gar through ve­g­ies and sea­son with cracked black pep­per. 2 Mean­while, put chicken fil­lets be­tween 2 sheets of bak­ing pa­per on a work sur­face. Flat­ten chicken gen­tly with a meat mal­let. Spray chicken with olive oil and sea­son with cracked black pep­per. 3 Spray a char­grill pan (or large non-stick fry­ing pan) with olive oil and set over medium–high heat. Add chicken fil­lets to pan and grill for 3–4 min­utes per side, or un­til cooked through. 4 Toss rocket through ve­g­ies and divide among 4 plates. Top ve­g­ies with grilled chicken, sea­son with pep­per and serve with sour­dough.

win­ning low-fat din­ner! Grilled chicken with braised egg­plant, tomato & rocket Score four of your five daily veg with this

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