Weekly Recipe of Eat Smart Nutrition Consultants


Healthy winter warming recipes from Holly, Kerry, Lauren, Peta & Joe 11/05/09

Chicken and oven roasted vegetable risotto (serves 4-6)

3 single chicken breasts
Olive oil or spray
1 onion, peeled and finely chopped
½ small pumpkin, peeled and cut into chunks
1 1/2 cups baby English spinach

1 litre vegetable stock
2 cups (400g) arborio rice
200 grams semi-dried tomatoes
¼ cup grated parmesan cheese
1 tablespoon finely chopped chives


1. Line a baking tray with baking paper, place peeled and chopped pumpkin on paper. Season as desired and spray or drizzle with oil. Bake until just tender then remove and keep to the side.
2. Spray a large pan with oil. Cook chicken breasts until just cooked through. Remove and cover with foil to keep warm.
3. Re-spray the pan with oil. Add the onion, cook for a minute and then add the un-cooked rice and stir well.
4. Pour in the stock, bring to the boil and then reduce to a simmer. Keep stirring until liquid is absorbed. Check that the rice is tender and add a little more water if required.
5. Chop the chicken into bite size chunks. Add to the risotto with the pumpkin, semi-dried tomatoes and some torn baby English spinach leaves plus parmesan, the chives and pepper.

Couscous with oven baked veggies (serves 4-6)

1 ½ cups couscous
450ml vegetable or chicken stock (liquid)
Olive oil
1 med sweet potato
3 red capsicum
3 small zucchini
1 small bunch spring onions

2 fresh red chillies, de-seeded & finely chopped
small container of semi dried tomatoes
3 good handfuls of fresh herbs (basil, coriander, mint, flat leaf parsley)
juice of 1 lemon
red wine vinegar

1. Peel and chop the sweet potato into chunks. De-seed and slice the capsicum into eight. Top and tail the zucchini and slice into rounds. . Add enough oil to coat vegetables and mix in a bowl.
2. In a baking dish lined with bake paper, place the sweet potato, capsicum and zucchini and sprinkle with sea salt. Bake at about 200C for 25 minutes or until all are tender.
3. Prepare couscous as directed on the container. For example, bring the stock to the boil, place the couscous in a bowl, pour over the stock and stand for 5 minutes, or until the liquid has been absorbed. Fluff with a fork.
4. Chop the chilli and spring onions finely, then chop the capsicum to desired size and toss this and all the other cooked veggies through the couscous. Rip up the washed herbs and toss through. Add drained semi-dried tomatoes.
5. Mix 1 tablespoon of oil with the juice of 1 lemon and a splash of red wine vinegar with a whisk or in a jar. Pour over the couscous and mix well. Season with sea salt and pepper if desired.
6. Serve alone or as a side dish to meat, poultry or fish.

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