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Free Healthy Recipe - Organic Chicken and Zucchini Bean Mash

Gluten free, Low GI, Wheat Free

This dish is definitely worth trying out on the kids. It's creamy cheesy consistency is comforting during the colder months; even more comforting given that it contains no cream, very little cheese and first class high fibre beans and vegetables.

Ingredients
1 lemon juice and zest only
1½ tbsp tea oil
1 can cannellini beans, drained
1 clove garlic, crushed
2 cups rocket
1½ tbsp lemon juice
pinch sea salt
1 tbsp olive oil
6 zucchini chopped
Method

Preheat the oven to 180C
Wipe the chicken breast and pour the mix of lemon juice, zest and tea oil over each. Set aside to marinate for 1 hour. Remove the chicken from the marinade.
Heat a grill pan to hot and sear the chicken for 3 - 4 minutes each side. Transfer to a baking sheet to cook through for a further 10- 12 minutes.

While the chicken is cooking, blend the beans, garlic, rocket, parmesan, lemon juice and seasoning in a food processor until smooth adding a small amount of water a bit at a time if necessary. Heat the olive oil in a pan and add the zucchini to sauté for 3 - 4 minutes. Add the rocket and bean mix and heat through for a further 2 - 3 minutes.
Serve the chicken under the bean and zucchini mix.

Note: zucchini and other members of the squash family and a good source of fibre, vitamins C, vitamin K, vitamin B6, and folate.

Makes 4 servings

Scale recipe to serves

Prep Time: 1 hr
Cooking Time: 15 mins
Ready in: 1 hr 15 mins


Suitable for:
Dinner
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Nutritional Information - Per Serve
Kj 1874 kj
Calories 448 kcal
Fat 21.3 g
Saturated Fat 5.2 g
Total Carbohydrate 19.8 g
Total Protein 42.9 g
Fibre 10.5 g


Natures Best Belfield

Address: 29 Burwood Rd Belfield
Call us: 9642 5613
Drop in: Monday - Saturday 8am - 6pm Sunday 8am - 5pm
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