Tuesday, February 14, 2012

Char Grilled Chicken Breast and Vegetable Stack

  • Olive oil cooking spray

  • 350g butternut pumpkin, peeled and thinly sliced

  • 1 large red capsicum, seeds removed and quartered

  • 200g small mushrooms, sliced

  • 4 chicken breast fillets

  • 2 lemons, halved

  • 200g low-fat ricotta, crumbled

  • 40g baby rocket leaves

  • Method

  • Heat a chargrill pan over high heat. Remove pan from heat and spray with olive oil. Return to heat and cook pumpkin in batches for 4 mins on each side or until cooked through. Transfer to a large plate. Add capsicum to pan and cook for a further 5 mins or until skin is charred. Transfer to plate. When cool enough to handle, remove skin from capsicum and thinly slice. Add mushrooms to chagrill and cook for 2 mins each side or until golden brown. Transfer to plate.

  • Using a sharp knife, slice each chicken breast fillet into 3 thin slices. Season with salt and pepper. Cook chicken pieces, in batches, on chargrill for 2-3 mins on each side or until golden and cooked through. Transfer to plate and cover to keep warm. Chargrill lemon halves.

  • 3. Place a slice of chicken onto each serving plate. Top with a third of the ricotta, mushrooms and some rocket leaves. Layer with a second slice of chicken . Spoon another portion of ricotta onto chicken then slices of pumpkin and rocket. Finish with remaining chicken slices, ricotta, capsicum and rocket. Serve with chargrilled lemon.

  • I found this recipe on the Woolworths iPhone app.  The app is free and has lots of awesome recipe ideas! Automatically put all ingredients into the shopping list on the app to save your precious time!!!

    My adaptation:
    To make your chicken breast a little more flavoursome and tender, marinate the chicken for half an hour first in a little extra-virgin olive oil, juice of half a lemon and some lemon zest.  This will enhance the flavour an stop the chicken from drying out whilst you cook it!

    Another tip: An easier way to roast capsicum is to put the whole capsicum in the oven at about 180 degrees, straight onto the rack with a tray on the rack below to catch any juices.  Cook until the skin turns black.  Place the whole capsicum in a bowl, cover with cling wrap and place in the fridge until cool.  When cool, the skin will peel off easily.  Discard skin and seeds.

    Happy, healthy eating! Enjoy!!

    Sunday, February 5, 2012

    Spinach and Cheese Triangles


    200g. Low-fat greek feta cheese
    200g. Extra-light ricotta cheese
    1 egg (or two egg whites if trying to keep calorie count down)
    160g. Baby Spinach
    1 clove. Garlic, crushed
    1/2 bunch. Flat-leaf parsley, roughly chopped
    1 pack. Mountain bread
    Salt and Pepper
    Olive oil spray


    Preheat the oven to 180 degrees. Spray two shallow oven pans with olive oil spray.

    Crumble feta into a large bowl. Mix in ricotta and egg. Add parsley. Spray a non-stick frying pan with olive oil spray. Sautee garlic for about a minute, or until fragrant. Add the whole bag of baby spinach. Continue cooking until the spinach is wilted. Add to the bowl with the cheeses and mix until combined. Season to taste.

    Cut the mountrain bread slices in half lengthways. Place about a dessertspoon of cheese and spinach mixture at the top of one piece of mountain bread, about 3cm from the top. Fold the corner of the mountain bread to make a triangle. Fold again toward the body of the mountain bread. Continue until all of the mountain bread is used up.

    Place triangles onto prepared pans, lightly spray with olive oil and bake for about 20 minutes or until starting to turn golden and becoming crunchy.

    Serve with salad and a side of tzatziki or light natural greek-style yoghurt.