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Fendalton - Ilam
Tomato, lentil and rosemary soup
Chicken breasts stuffed with ricotta and sun-dried tomato
Lentils were consumed in prehistoric times and were one of the first foods to be cultivated. Highly nutritious, lentils are low in fat, cholesterol and sodium, but are a rich Chicken lends itself to a variety of flavours. source of minerals (iron), vitamins (B group) protein and dietary fibre. This recipe helps to extend the chicken portion while at the same time offering an infusion These qualities make lentils extremely good for heart and bowel health. of flavours and moisture into the chicken breasts, which also helps to tenderise the meat. Lentils grow in pods, one to two lentil seeds per pod and are round, oval or heart-shaped It can be served hot with this mustard sauce and vegetables or sliced cold for salads and and often split in half. There are a number of green and brown varieties and dry or canned sandwiches. they are an economical way to add protein to the diet. INGREDIENTS 2 tsp slivered almonds or hazelnuts Try this Lentil soup recipe as a lunch or non-meat main meal. 2 chicken breasts 100mls water INGREDIENTS METHOD TO MAKE THE STUFFING: TO MAKE THE MUSTARD SAUCE 2 Tbsp olive oil Place the oil, onion and garlic into a large saucepan 4 Tbsp fresh, whole grain breadcrumbs 75mls lemon juice and cook until the onion is lightly brown. 1 onion, finely chopped 4 Tbsp ricotta cheese 1 Tbsp cornflour Add the carrot, celery, stock and tomatoes, tomato 3 cloves garlic, crushed 2 Tbsp sun-dried tomato, sliced 1 tsp whole seed mustard paste, rosemary and bay leaf. 2 carrots, finely chopped 75ml water When the vegetables have softened stir in the cooked 1 tsp lemon zest, finely sliced 2 stalks of celery, finely chopped lentils and bring to the boil. 1 Tbsp basil, finely chopped 1tsp honey 400g brown lentils, cooked Remove the bay leaf and serve the soup along with 400g canned plum tomatoes some crusty wholemeal bread. microwave on high stirring as it thickens. METHOD 2 Tbsp tomato paste or taco sauce Serves 6. 600ml chicken stock, salt reduced Each serving contains: Energy 718 kJ/170 kcal; Cut the chicken breast in half cross-wise Serves 4. 600ml water Protein 7.3g; Fat 6.8g; Saturated fat 1g; Carbohydrate then slice each piece of chicken almost in Each serving contains: Energy 960 kJ/ 230 half to form a “butterfly like” steak. kcal, Protein 31 g, Fat 6.5g, Saturated fat 3 Tbsp rosemary, finely chopped 17.3; Sugar 6.9g; Dietary fibre 5.25g; Sodium 292mg Combine all the stuffing ingredients except 2.4g, Carbohydrate 9.6g, Sugar 3g, Dietary 2 bay leaves the water into a bowl and stir well. fibre 1g, Sodium 185mgs Place 2 Tbsp of the stuffing onto half of each VARIATIONS butterfly of chicken then close to form a After squeezing the lemon for the sauce parcel. I usually put the remainder of the whole Secure each stuffed parcel of chicken with a lemon into the baking dish with the stuffed toothpick or string. chicken breasts and water and cover while Place the stuffed chicken breasts into a it cooks to draw out more of the lemon shallow baking dish with the water. flavour. Cover with foil and bake for 45-50 minutes Make your favourite salad using a variety of at 180°C until cooked. greens e.g. lettuce, rocket, baby spinach or Remove the toothpicks/string carefully mesclun mix, coriander or basil. Add sliced from the stuffed chicken and set the chicken avocado and sun-dried tomatoes. Slice the chicken and toss through the salad and aside in a warming drawer. To make the mustard sauce pour the juices serve with Tzatziki or Thai salad dressing. from the baking dish into a glass ovenproof Recipes supplied by dietitian Lea Stening. jug, add the lemon juice, cornflour mixed For information and advice on healthy with the water, mustard and honey and eating go to her website leastening.com.
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Fendalton Ilam Gazette 05-12-17