Healthy Chargrilled Chicken & Vegie Stack With Salsa Verde Recipe
Ingredients
- 2 cloves garlic, peeled
- 1/2 cup parsley
- 1/2 cup basil leaves
- 1 tbs capers, drained
- 2 tbs lemon juice
- 1 tbs water
- 2 small skinless chicken breasts
- olive or canola oil spray
- 450 g Japanese, Kent or butternut pumpkin, peeled and cut into 3mm slices
- 1 eggplant, cut into 12x 3mm thick slices
- 2 red capsicums, seeded and quartered
- 1 zucchini, cut into 16x 5mm thick slices
- 32 basil leaves, extra
Method
- To make salsa verde, place garlic, parsley, basil, capers, lemon juice and water into the bowl of a food processor. Process until smooth and set aside.
- Spray a barbecue, char-grill or griddle with oil and heat to high. Halve each chicken breast lengthways to form 4 thin breast steaks. Using a rolling pin, pound steaks between 2 sheets of plastic wrap to 5mm thickness. Cut each in half again to form 8 smaller steaks.
- Place chicken in a small dish with half the salsa verde; stir to coat and set aside to marinate.
- Place vegetables on heated grill and cook in batches for 2-3 minutes each side until lightly charred and just tender. Transfer to a large plate and cover loosely with foil to keep warm; repeat with remaining vegetables.
- Respray grill and cook chicken for 2-3 minutes each side until cooked through.
- To assemble each stack on a serving plate, layer a slice of eggplant, 4 basil leaves, 2 zucchini slices, 2 pumpkin slices, 1 piece capsicum and top with chicken.
- Repeat layers again. Finish with an extra eggplant slice and top with a tablespoon of reserved salsa verde.
- Serve immediately.
Hint
Cover dish, refrigerate and marinate chicken for as long as time permits, from 30 minutes to overnight.
This salsa verde can add zing to a multitude of other dishes, from a simple salad to a roast dinner.
Variation:
Add other chargrilled vegetables such as field mushrooms or sweet potato.
Healthy tip!
Still hungry? Try a side of salad or vegies before going for seconds.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 948 kJ | 222 kJ |
| 227 Cal | 53 Cal | |
| Protein | 24.1 g | 5.6 g |
| Fat, total | 4.9 g | 1.2 g |
| — saturated | 1.1 g | 0.2 g |
| Carbohydrate | 15.9 g | 3.7 g |
| — sugars | 14.6 g | 3.4 g |
| Sodium | 73.2 mg | 17.1 mg |
| Fibre | 11.3 g | 2.6 g |
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Comments (1)
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delicious
Anonymous
Posted on: 26 Jul 16
