Chicken & grain
An essential guide to lifestyle practices and long-term health
WHILE BODY WEIGHT IS one risk factor for developing chronic diseases later in life, being active, eating well, not smoking and avoiding or limiting alcohol are also important factors for maximising health and avoiding disease.
In this latest CSIRO cookbook and health guide you will find advice on lifestyle practices as well as 80 delicious and nutritional recipes.
It’s an essential guide to what women can do throughout their life to make a difference to their long-term health and wellbeing.
ROAST CHICKEN and PUMPKIN COUSCOUS SALAD
Serves 4; preparation 30 minutes, plus standing time; cooking 25 minutes
If Brussels sprouts are not in season, use snow peas, blanched green beans or broad beans instead. Couscous is a staple of North African cooking and works well in this recipe, but if you don’t have it on hand, brown rice or quinoa are delicious alternatives.
Ingredients
400 g chicken tenderloins
600 g peeled pumpkin, cut into 1 cm-thick slices
3 tsp all-purpose spice booster olive oil cooking spray
200 g (1 cup) wholegrain couscous 375 ml (11⁄2 cups) salt-reduced chicken stock, heated
1 bunch small radishes, thinly sliced into rounds
300 g Brussels sprouts, trimmed and shredded
200 g baby bocconcini, torn
2 Tbsp toasted Brazil nuts, chopped
1 x quantity mustard and lemon 3-in-1 All-purpose spice booster:3 Tbsp sweet paprika, 2 Tbsp garlic powder, 2 Tbsp onion powder, 1 Tbsp dried parsley
Mustard and lemon 3-in-1: 1Tbsp extra virgin olive oil, 1 Tbsp wholegrain mustard, finely grated zest and juice of 2 lemons,
2 tsp pure maple syryp. Place all the ingredients in a screw top jar, seal and then shake until well combined. Store in the fridge for up to 5 days. Before using, shake well and season with freshly ground black pepper.
Method
Preheat the oven to 210C (190C fan-forced). Line a large baking tray with baking paper.
Toss together the chicken, pumpkin and spice booster in a bowl, then spread evenly over the prepared tray. Spray lightly with oil and roast for 20 — 25 minutes or until cooked and golden.
Meanwhile, place the couscous in a large bowl and pour over the hot stock. Cover and stand, untouched, for 10 minutes or until the couscous has absorbed the liquid and the grains are tender. Use a fork to fluff up the grains and season with freshly ground black pepper.
Add the roast chicken and pumpkin to the couscous and toss well to combine. Toss through the remaining ingredients and season with black pepper. Divide among bowls and serve.
All-purpose booster: This flavour enhancing mix will become your secret ingredient. It can be rubbed onto chicken or pork prior to pan-frying for a basiuc meat and 3 veg meal or added to soups and casseroles, mashed potato and rice or any other side dish that needs a pop of flavour. Place all ingredientds in a screw-top jar, seal and then shake until well combined. Store in a cool, dark place for up to 2 months.
Mustard and lemon 3-in-1: Place all the ingredients in a screw top jar, seal and then shake until well combined. Store int he fridge for up to 5 days. Before using, shake well and season with freshly ground black pepper.