Grilled chicken with braised eggplant, tomato & rocket
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