5pm PANIC

Spend less time in the kitchen and more savour­ing th­ese suc­cu­lent week­night dishes — all ready in 30 min­utes or less

Healthy Food Guide (Australia) - - CONTENTS -

MON­DAY Sun-dried to­mato chicken & roasted veg pan­zanella salad

Serves 4 Cost per serve $5.00 Time to make 30 min

di­a­betes friendly 4 x 125g chicken breast

fil­lets, halved hor­i­zon­tally 2 tea­spoons store-bought

sun-dried to­mato pesto 2 medium cap­sicums (1 red,

1 yel­low), cut into chunks 500g to­mato med­ley mix

(see Cook’s tip) ¹⁄³ cup pit­ted kala­mata olives 4 slices sour­dough,

bro­ken into chunks 2 ta­ble­spoons red wine vine­gar 2 baby cos let­tuces, torn ¼ cup basil leaves 1 Pre­heat oven to 190ºC. Place chicken in a large bak­ing dish; brush with to­mato pesto and spray with olive oil. Set aside. 2 Line a large bak­ing tray with bak­ing pa­per. Place cap­sicum, toma­toes, olives and bread on tray and driz­zle with 1 ta­ble­spoon of olive oil. Sea­son with cracked black pep­per. Toss to coat. Bake for 25 min­utes, turn­ing half­way. 3 Mean­while, spray a char­grill pan or large non-stick fry­ing pan with oil; set over a medium-high heat. Cook chicken for 5 min­utes each side, or un­til lightly golden and cooked through. Slice. 4 Com­bine red wine vine­gar and an­other 1 ta­ble­spoon of olive oil in a jug. Ar­range cos let­tuce on a serv­ing plat­ter. Scat­ter with bread and roasted veg­eta­bles. Top with sliced chicken, then driz­zle over dress­ing and top with basil leaves. Sea­son with pep­per and serve. Cook’s tip You can use baby truss toma­toes or cherry toma­toes if you can’t find to­mato med­ley.

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