1 year ago

Forward Fifty: September 28, 2017

12 | heaLThy eaTing

12 | heaLThy eaTing Chicken breasts stuffed with ricotta and sun-dried tomato Chicken lends itself to a variety of flavours. This recipe helps to extend the chicken portion while at the same time offering an infusion of flavours and moisture into the chicken breasts, which also helps to tenderise the meat. It can be served hot with this mustard sauce and vegetables or sliced cold for salads and sandwiches. IngREdIEntS 2 chicken breasts To make the stuffing: 4 Tbsp fresh, whole grain breadcrumbs 4 Tbsp ricotta cheese 2 Tbsp sun-dried tomato, sliced 1 tsp lemon zest, finely sliced 1 Tbsp basil, finely chopped 2 tsp slivered almonds or hazelnuts 100mls water To make the mustard sauce 75mls lemon juice 1 Tbsp cornflour 1 tsp whole seed mustard 75ml water 1tsp honey MEtHod Cut the chicken breast in half cross-wise then slice each piece of chicken almost in half to form a “butterfly like” steak Combine all the stuffing ingredients except the water into a bowl and stir well. Place 2 Tbsp of the stuffing onto half of each butterfly of chicken then close to form a parcel. Secure each stuffed parcel of chicken with a toothpick or string. Place the stuffed chicken breasts into a shallow baking dish with the water. Cover with foil and bake for 45-50 minutes at 180°C until cooked. Remove the toothpicks/string carefully from the stuffed chicken and set the chicken aside in a warming drawer. To make the mustard sauce pour the juices from the baking dish into a glass ovenproof jug, add the lemon juice, cornflour mixed with the water, mustard and honey and microwave on high stirring as it thickens. Serves 4. Each serving contains: Energy 960 kJ/ 230 kcal, Protein 31 g, Fat 6.5g, Saturated fat 2.4g, Carbohydrate 9.6g, Sugar 3g, Dietary fibre 1g, Sodium 185mgs vARIAtIonS After squeezing the lemon for the sauce I usually put the remainder of the whole lemon into the baking dish with the stuffed chicken breasts and water and cover while it cooks to draw out more of the lemon flavour. Make your favourite salad using a variety of greens e.g.lettuce, rocket, baby spinach or mesclun mix, coriander or basil. Add sliced avocado and sun-dried tomatoes. Slice the chicken and toss through the salad and serve with Tzatziki or Thai salad dressing. Recipe supplied by dietitian Lea Stening. For online advice on healthy eating go to her website AWAITING COPY Ad Number: Retirement RM5664 Villages Artwork: RM5664 Size: 18x8 Description: BUPA MEDICAL ALARMS Account: Forward 50 feature/Cashmere Colour: F Filename: RM5664 SoLUtIonS PUzzLES FRoM PAgE 9 EASy QUIcK cRoSSWoRd MEdIUM Enjoy your retirement at Cashmere View. Open to view: Saturday 30 September, 1-3pm Sunday 1 October, 1–3pm Enjoy the warmth of Bupa Cashmere View. Our residents enjoy stylish living, amongst a friendly community. Open to view this weekend We currently have a range of new one and two bedroom apartments available, priced from $345,000 to $440,000. Plus, our care home is conveniently located right next door. Come along to our open homes or Call Rochelle to find out more. Bupa Cashmere View Retirement Village, 72 Rose Street, Cashmere Call Rochelle Moore on (03) 373 8591 or 027 663 2806