EAT SMART NUTRITION CONSULTANTS
"What’s for dinner? Not meat & 3 veg again!"
Here’s a few fancy meat & 3 veg recipes to stop the whingeing
Chicken and Asparagus Involtini (Serves 4)
| 600g chicken breast fillets 1/3 cup reduced fat ricotta 2 teaspn olive oil 2 zucchini, sliced |
8 spears fresh asparagus 1 cup shredded spinach 1 X 400g jar pasta sauce ½ bunch rocket |
- Slice chicken lengthways into 8 slices. Press the slices to flatten them.
- Cook asparagus in boiling water for 1 minute or until tender, drain and rinse under cold water.
- Combine ricotta and spinach, season with salt and pepper and spread over the chicken slices. Top with asparagus and roll up. Secure with toothpicks.
- Heat oil in non-stick frypan and cook chicken over medium heat until browned and cooked through.
- Add the sauce to pan and heat through. Lift out the chicken and remove the toothpicks.
- Meanwhile steam the zucchini until just tender.
- Serve with chicken, sauce and rocket