Healthy Snack: Dukkah & Lemon Salt Kale Chips

These crispy kale chips make a great starter or snack.

Serves: 5

Time to prep: 10 minutes

Time to cook: 15 minutes

Ingredients

• 1 bunch (about 250g) curly kale
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt flakes
• 1/2 lemon, zested
• 1 tablespoon almond dukkah

Method

• Preheat oven to 180C. Line 2 baking trays with baking paper.
• Trim centre stems from kale and tear into small bite size pieces. Combine the oil, salt and lemon zest in a large bowl. Add kale leaves and sprinkle with dukkah. Toss to coat in oil mixture. Spread kale out in a single layer on prepared trays.
• Bake, swapping trays halfway through cooking, for 15 minutes or until leaves are crisp.

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Broccoli & Lemon Soup with Quinoa & Feta Recipe

This speedy weeknight wonder is super easy and packed with healthy goodness - plus, it's low cal!

Serves: 4

Time to prep: 10 minutes

Time to cook: 20 minutes

Ingredients

• 70g (1/3 cup) tri-coloured quinoa
• 250ml (1 cup) water
• 1 tablespoon Cobram Estate Extra Virgin Olive Oil Classic Flavour
• 1 brown onion, finely chopped
• 2 garlic cloves, crushed
• 2 (about 300g) potatoes, peeled, chopped
• 1 large head (about 480g) broccoli, stems & florets separated
• 1L (4 cups) salt-reduced chicken stock
• 100g baby spinach leaves
• 1/2 cup fresh mint leaves
• 2 tablespoons lemon juice
• 2 teaspoons finely grated lemon rind
• 80g reduced-fat smooth feta, crumbled
• Baby herbs, to serve

Method

• Place quinoa and 150ml of the water in a saucepan over high heat. Bring to the boil. Reduce heat to low. Cook, covered, stirring occasionally, for 10-12 minutes or until just tender. Drain and refresh under cold running water.
• Meanwhile, heat the oil in a saucepan over medium heat. Add the onion and garlic. Cook, stirring, for 3 minutes or until soft. Stir in the potato and broccoli stems. Add the stock and remaining water. Bring to the boil over high heat. Reduce heat to medium and simmer for 10 minutes or until potato is almost soft. Add the broccoli florets. Simmer for 6 minutes or until just tender. Add the spinach and mint. Simmer for 1 minute until wilted. Use a stick blender to process until smooth. Stir in lemon juice. Season.
• Divide soup among bowls. Top with quinoa, lemon rind, feta and baby herbs.

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Lemon Poached Chicken and Potato Salad

Photography by John Paul Urizar

This excellent chicken, potato and asparagus salad is a sure fire winner. Serve it as a light main or as a side dish.

Serves: 4

Time to prep: 20 minutes

Time to cook: 30 minutes

Ingredients

• 4 small chicken breast fillets, trimmed
• 1 lemon, rind removed (see hint), juiced
• 750g kipfler or pink fir potatoes, scrubbed
• 100ml extra-virgin olive oil
• 150g baby green beans, trimmed, halved
• 1 bunch asparagus, trimmed, cut into thirds crossways
• 1 tablespoon dill leaves, chopped
• 2 tablespoons chopped chives

Method

• Place chicken in a large, deep frying pan with lemon rind. Cover with cold water. Bring to the boil over medium heat. Reduce heat to low and simmer for 12 minutes. Remove chicken from pan. Cool slightly. Slice across the grain.
• Meanwhile, cook potatoes in a large saucepan of boiling water for 15 to 20 minutes or until tender. Using tongs, transfer to a chopping board. Stand for 10 minutes or until still warm but cool enough to handle. Peel potatoes and cut into chunks. Place in a large bowl.
• Using a fork, whisk oil, 1/4 cup lemon juice and salt and pepper in a jug. Drizzle three-quarters of the dressing over potato. Stir gently to coat.
• Place beans and asparagus in a heatproof bowl. Cover with boiling water. Stand for 3 minutes. Drain. Add to potato with chicken, dill and chives. Drizzle with remaining dressing. Toss gently to combine. Season with pepper. Serve.

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Baked Lemon Chicken with Ricotta and Spring Vegetable Puree

Photography by Ben Dearnley

Baked chicken breasts is given a gourmet twist with the addition of a ricotta and herb side.

Serves: 6 people

Ingredients

• 6 chicken breast fillets with skin (wing bone attached - optional)
• 2 tbs extra virgin olive oil, plus extra to drizzle
• 1 lemon, sliced
• 1 bunch mint, leaves picked
• 1 bunch oregano, leaves picked
• 200g sugar snap peas
• 450g fresh peas, podded
• 2 bunches thin asparagus, woody ends trimmed
• 250g thin green beans, trimmed
• 1 cup (240g) low-fat fresh ricotta
• 1 garlic clove, crushed
• Potato wafers, to serve (see related recipe)

Method

• Place chicken, oil, and lemon in a large bowl. Tear half the mint leaves and add to the chicken with half the oregano. Season and toss to coat the chicken, then cover and marinate in the fridge for 2 hours.
• Preheat the oven to 180°C. Cook the sugar snaps and peas in a large pan of boiling salted water for 2 minutes. Add asparagus and beans and cook for a further 2 minutes, then drain. Place in a bowl of iced water to stop cooking.
• Roughly chop half the vegetables, then blend in a food processor with the ricotta, garlic, and remaining herbs (reserving a few mint leaves to garnish) until smooth. Transfer to a saucepan, season, then set aside.
• Heat an ovenproof frypan over medium-high heat. Remove chicken from marinade (reserving lemon slices) and cook skin- side down, in batches, for 2-3 minutes until golden. Turn and cook for 1 minute, then turn skin-side up and add reserve lemon to pan. Transfer to the oven for 10 minutes or until chicken is cooked.
• Meanwhile, place the ricotta sauce over very low heat for 1 minute just to heat through. Reheat the remaining blanched vegetables in a pan of boiling salted water for 30 seconds, then drain.
• Divide the sauce among serving plates and top with chicken. Place some of the green vegetables, and the parsley and potato wafers on the plates, then drizzle everything with a little olive oil and scatter with the reserved mint leaves.

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