Baby and You

ApricotChicken

Here’s six delicious, nutritionally balanced recipes from Get Lean, Stay Lean that the whole family will love

Serves: 4

NUTRITION INFO
Per serving
Calories: 430
Protein: 36g
Fat: 15g
Saturated Fat: 2g
Carbohydrate: 32g
Sugars 9g
Fibre: 9g

Ingredients:
40g (2 1/2 oz) dried apricot halves (roughly 6 whole apricots)
2 brown onions, halved then sliced
1 garlic clove, crushed
1 teaspoon thyme leaves
1 teaspoon curry powder
1 teaspoon finely grated ginger
500g (1 lb 2 oz) skinless chicken breast fillets, cut into chunks
80g (2 3/4 oz) lower fat natural yoghurt, to serve (optional)
1 tablespoon extra virgin olive oil
500ml (17 fl oz) chicken stock

Eggplant almond couscous
1 red onion, thinly sliced
1/2 aubergine, finely diced
2 large handfuls coriander leaves roughly chopped
Freshly ground black pepper
140g (5 oz) whole-wheat Israeli or pearl couscous
1 tablespoon extra virgin olive oil
2 tablespoons roughly chopped dry-roasted almonds
Pinch of salt flakes

1 Heat half the stock in a small saucepan over high heat. Once simmering, add the dried apricots, turn off the heat and allow to soak for about 5 minutes.

2 Heat 2 teaspoons of the extra virgin olive oil in a large frying pan over medium-high heat. Add the chicken pieces and cook for 3-4 minutes, turning frequently, until brown on all sides. Remove from the pan and set aside.

3 Heat the remaining olive oil in the pan, turning the heat down a little, add the onions and gently sauté for a few minutes until soft and translucent. Stir in the garlic and ginger and sauté for another minute.

4 Add the thyme and curry powder and stir to combine. Then add the remaining stock and bring to a simmer.

5 Using a food processor, blitz the apricots with the soaking liquid to form a purée. Add this to the pan and stir to combine. Return the chicken pieces to the pan and stir into the sauce. Simmer for a further 10 minutes.

6 Meanwhile, bring a saucepan of water to the boil and pour in the couscous. Bring to a simmer and allow to cook for about 4 minutes, or until al dente. (If you want, you can use stock to cook the couscous for more flavour.) Once cooked, drain in a sieve and set aside.

7 Heat the extra virgin olive oil in a small frying pan over medium heat. Add the onion and aubergine and gently sauté for 3-4 minutes, stirring regularly, until the onion has softened and the aubergine has turned a slightly golden colour.

8 Add the cooked couscous, coriander, almonds, a generous grind of black pepper and the salt. Mix well and taste to check the seasoning. Adjust as necessary.

To serve
Serve the couscous with the apricot chicken, a simple green salad, and if you like, top with a dollop of lower fat natural yoghurt.

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