5pm PANIC

Step in­side out of the cold and whip up th­ese tasty and sat­is­fy­ing meals that will fill the whole fam­ily.

Healthy Food Guide (Australia) - - CONTENTS -

Step in­side from the cold and whip up de­li­cious and sat­is­fy­ing meals to warm up the whole fam­ily

MON­DAY Chicken, semi-dried tomato & kale in­vol­tini

Serves 4 Cost per serve $5.40 Time to make 30 min

 di­a­betes friendly

½ bunch green curly kale, leaves torn 4 thin chicken breast schnitzels (un­crumbed)

¹⁄³ cup oil-free semi-dried

tomato strips 40g re­duced-fat feta, crum­bled 2 x 400g cans no-added-salt

chopped toma­toes 400g frozen mixed veg­eta­bles 1 cup whole­meal cous­cous ½ cup basil leaves

1 Heat 2 tea­spoons of olive oil in a large, deep non-stick fry­ing pan over high heat. Sauté kale for 1 minute, or un­til wilted. Re­move pan from heat and trans­fer the kale to a bowl. 2 Place schnitzels on a board. Top with kale and semi-dried toma­toes. Place the feta along

cen­tre of the schnitzel. Roll to en­close fill­ing. Se­cure with skew­ers or with tooth­picks. 3 Heat 1½ ta­ble­spoons of olive oil in the same fry­ing pan over medium-high heat. Cook chicken in­vol­tini, turn­ing, for 2 min­utes, or un­til browned. Add the toma­toes and ²⁄³ cup of wa­ter. Bring to the boil. Re­duce heat and sim­mer, un­cov­ered, turn­ing the in­vol­tini oc­ca­sion­ally, for 12 min­utes, or un­til chicken is cooked through. 4 Mean­while, boil, mi­crowave or steam veg­eta­bles fol­low­ing the packet di­rec­tions. Cook the cous­cous ac­cord­ing to packet in­struc­tions, then fluff the grains with a fork to sep­a­rate. 5 Serve in­vol­tini (whole or sliced) with veg­eta­bles and cous­cous, and scat­tered with basil leaves.

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