Chargilled Chicken and Veggie Stack with Salsa Verde

This delicious light meal tastes amazing and is loaded with nutrition; rich in fibre whilst being low in energy and salt.
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Details
  • Serves 4
  • 12 Ingredients
  • 10 Minutes Prep
  • 20 Minutes Cook
  • Medium
Nutrition
  • Energy 948kJ
  • Protein 24.1g
  • Fat (total) 4.9
  • - Saturated Fat 1.1g
  • Carbohydrate (total) 15.9g
  • - Sugar 14.6g
  • Fibre 11.3g
  • Sodium 73.2mg

Ingredients

2 cloves garlic, peeled

1/2 cup parsley

1/2 cup basil leaves

1 tablespoon capers, drained

2 tablespoons lemon juice

1 tablespoon water

2 small skinless chicken breasts

Olive or canola oil spray

450g Japanese, Kent or butternut pumpkin, peeled and cut into 3mm slices

1 eggplant, cut into 12x 3mm thick slices

2 red capsicum, seeded and quartered

1 zucchini, cut into 16x 5mm thick slices

32 basil leaves, extra

Method

  1. 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.
  2. 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.
  3. Place chicken in a small dish with half the salsa verde; stir to coat and set aside to marinate.
  4. 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.
  5. Respray grill and cook chicken for 2-3 minutes each side until cooked through.
  6. 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.
  7. Repeat layers again. Finish with an extra eggplant slice and top with a tablespoon of reserved salsa verde.
  8. Serve immediately.

Dietitian Notes / Recipe Tips

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.

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Provider Acknowledgement

Recipe and image reproduced with permission from LiveLighter © State of Western Australia 2017. For more healthy recipes and tips visit www.livelighter.com.au.

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