Weekly Recipe of Eat Smart Nutrition Consultants

Recipes from Holly, Kerry, Liz and Lauren 10/7/06

Jambalaya (serves 4-6)

400g skinless chicken thigh cutlets
¼ teaspoon cayenne pepper
1 large onion, chopped
2 cloves garlic, chopped finely or crushed
1 red capsicum, de-seeded and sliced
1 green capsicum, de-seeded and sliced
2 stalks celery,sliced
200g ham, chopped
2 cups (400g) white long grain rice

750ml (3 cups) chicken stock
¼ cup water
½ teaspoon dried thyme
1 cp chopped broccoli
425g can crushed tomatoes
3 tablespoons chopped fresh parsley
300g medium green prawns, peeled and de-veined, tails left intact

1. Spray a large saucepan or pan with oil.
2. Coat chicken with cayenne pepper, then cook chicken in 2-3 batches over high heat until browned and tender. Remove from the pan and set aside.
3. Add onion, garlic and celery to the pan and cook until they start to soften.
4. Add capsicum and ham and cook for 3 minutes.
5. Add rice and stir until combined.
6. Add un-drained tomatoes, stock, water and thyme and cook, covered, over low heat for 20-30 minutes or until the rice is tender.
7. Stir through the chicken, prawns and broccoli, and cook, uncovered, for 5 minutes, stirring occasionally or until the prawns are tender.
8. Serve immediately garnished with chopped parsley.


Baked pears (serves 4)

200g mixed dried fruit, chopped
½ teaspoon ground nutmeg
1 teaspoon cinnamon
½ - 1 tablespoon brown sugar
1 tablespoon water
2 large Bosc or Packham pears, cored and halved
¼ cup chopped macadamia nuts

1. Combine dried fruit, spices, sugar and water in a bowl
2. Put pear halves in a microwave dish, cover and cook on high for 2-3 minutes.
3. Spray baking tray with oil and place pear halves with cored centre facing up. (slice a little off the bottom if necessary to make them sit flat)
4. Spoon fruit mixture into the centre of the pears and top with nuts.
5. Bake in a moderate oven 180oC for 20 minutes or until nuts are golden.
6. Serve with low fat yoghurt, custard or icecream.

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