Healthy Food Guide (Australia) - - COOK FRESH -

OREGANO CHICKEN WITH WARM TOMATO & OLIVE SALSA Serves 4 Cost per serve $6.10 2 x 250g chicken breast fil­lets, each cut hor­i­zon­tally to form 2 smaller fil­lets 1½ tea­spoons dried oregano

1 medium brown onion,

thinly sliced

500g ripe toma­toes,

coarsely chopped

1 x 230g jar pit­ted green olives,

drained, coarsely chopped 1½ ta­ble­spoons drained ca­pers 1 cup whole­meal cous­cous

Zest and juice of 1 lemon,

plus lemon wedges, to serve 80g mixed baby salad leaves 50g re­duced-fat feta,


¼ cup small fresh basil leaves 1 Place the chicken on a plate. Sprin­kle both sides of chicken with oregano.

2 Heat 2 tea­spoons of olive oil in a large non-stick fry­ing pan. Cook onion, stir­ring, for about 5 min­utes, or un­til soft­ened. Add the toma­toes. Cook, stir­ring, for 5 min­utes or un­til soft­ened. Add the olives and the ca­pers. Toss to com­bine. Sea­son with cracked black pep­per. Re­move from heat. 3 Mean­while, heat 1 ta­ble­spoon of olive oil in a medium non-stick fry­ing pan over high heat. Cook the chicken for 4 min­utes on each side, or un­til cooked through.

4 Mean­while, place cous­cous in a medium heat­proof bowl. Cover the cous­cous with 1 cup of boil­ing water, stir once, and cover bowl tightly with plas­tic wrap. Set aside for 5 min­utes. Un­cover and fluff the cous­cous with a fork. Stir in lemon zest and half of the juice. 5 Place the baby salad leaves, 2 tea­spoons of olive oil and the re­main­ing lemon juice in a bowl. Sea­son with pep­per and toss to com­bine. Di­vide the cous­cous among four serv­ing plates. Top with the chicken and then the warm salsa. Scat­ter over with feta and basil. Serve with salad and lemon wedges.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.