Ricotta and capsicum-stuffed chicken
Time to make: 35 mins
Total cost: $ 40.62 / $ 6.77 per serve
(at time of publication)
Nutrition Info.(per serve)
900g kumara, peeled, cut in 2cm chunks
250g light ricotta cheese
150g chargrilled capsicums, not in oil, finely chopped
100g pitted green olives, finely chopped
2 tablespoons chopped fresh basil
6 x 150g skinless, boneless chicken breast fillets
1/4 cup basil pesto, to serve
6 cups cooked greens (eg. beans, broccoli)
Total fat 16g
Saturated fat 4g
Dietary fibre 9g
1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place kumara on tray and spray with oil. Roast for 25-30 minutes or until golden.
2 Meanwhile, combine ricotta, capsicum, olives and basil in a small bowl. Season with ground black pepper. Slice a deep pocket into each chicken breast, being careful not to cut all the way through. Stuff each pocket with ricotta mixture and secure with a toothpick.
3 Spray a large, non-stick frying pan with oil and place over a high heat. Cook chicken for 2 minutes each side or until golden brown. Transfer chicken onto a large baking tray and bake for 10-12 minutes or until cooked through.
4 Divide chicken and kumara among 4 serving plates and 2 lunchboxes. Dollop some pesto on chicken and serve with veges.
NOTE: Nutrition information, time to make and costings apply to main dinner recipe only.
Lunch tomorrow: Chicken, kumara and pesto salad
Cost per serve: $1.76
Time to make: 5 minutes
2 serves leftover Ricotta and capsicum-stuffed chicken
2 cups salad greens
1 tablespoon lemon juice
Step 1 Warm chicken in microwave for 1 minute before slicing. Slice chicken in 1cm-thick slices. Toss with leftover kumara, cooked veges and salad greens.
Step 2 Whisk together pesto and lemon juice. Drizzle salad with pesto dressing.
Tip: If you want a hot lunch, warm the rest of the salad for 1 minute. You can also add your favourite balsamic dressing.
Make it gluten free: Check store-bought basil pesto is gluten free.
- Diabetes friendly, high fibre, low cost
- 2130kJ/508cal, 44g protein, 16g total fat, 4g sat fat, 45g carbs, 13g sugars, 9g fibre, 560mg sodium, 240mg calcium, 3mg iron
Hanu de Jong
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