Kale, feta and tomato chicken bundles
Nutrition Info.(per serve)
2 tablespoons olive oil
½ bunch curly kale, leaves torn
4 thin chicken breast schnitzels, uncrumbed (see tips)
¹/³ cup oil-free semi-dried tomato strips
40g feta, crumbled
2 x 400g cans no-added-salt chopped tomatoes
2½ cups frozen mixed vegetables
1 cup wholemeal couscous
¼ cup fresh basil leaves, to serve
Total fat 13g
Saturated fat 3g
Dietary fibre 12g
1 In a large, deep non-stick frying pan, heat 2 teaspoons of the oil over high. Sauté kale for 1 minute, or until wilted. Remove pan from heat and transfer kale to a bowl.
2 On a board, spread out schnitzels and top with kale and semi-dried tomatoes. Place feta along centre of each schnitzel. Roll to enclose filling. Secure with skewers or toothpicks.
3 In the kale frying pan, heat remaining oil over medium-high. Cook chicken bundles, turning, for 2 minutes, or until browned. Add canned tomatoes and²/³ cup of water. Bring to the boil. Reduce heat and simmer, uncovered, turning the bundles occasionally, for 12 minutes, or until chicken is cooked through. Season with a pinch of salt, if desired.
4 Meanwhile, cook vegetables and couscous following packet instructions. Fluff couscous with a fork to separate.
5 Serve bundles (whole or sliced) with vegetables and couscous, scattered with basil leaves.
Make it gluten free: Use gluten-free couscous.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
If you can’t find uncrumbed schnitzel, you can flatten 2 chicken breasts with a meat tenderiser and cut each breast into 2 pieces.
If you can’t find wholemeal couscous, use plain instead.
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