Roasted Butternut, Feta & Avocado Pasta

Servings: 6

250g Macaroni, uncooked
4 chicken fillets (600g), washed and cubed
½ teaspoon Portuguese chicken spice
½ teaspoon Cajun Spice
½ teaspoon lemon pepper
½ teaspoon crushed chillie flakes
1 tablespoon crushed garlic
2 tablespoons lemon juice
1 tablespoon oil
3 tablespoons tomato puree
1 avocado, sliced
2 cups butternut, chopped
1 low fat feta wheel, cubed
1 teaspoon mixed herbs
 1 teaspoon parsley
4 garlic cloves, sliced finely
Drizzle of olive oil
Few coriander leaves

Method

• Marinate the chicken cubes with all the spices up to and including the lemon juice.
• Heat oil in a saucepan and cook the fillets until well done.
• Add in the tomato puree and heat through. Remove from the heat.
• Boil the butternut in a bowl of water in the microwave for approximately 5-7 minutes.
• Drain the butternut and place in a rectangular oven proof dish. Add in the sliced avocado and cubed feta.
• Sprinkle with mixed herbs, parsley and garlic slices –drizzle with olive oil.
• Heat through in the oven for about 10 minutes on 180ºC and then on grill for about 2 minutes. Remove from heat.
• In a serving bowl, place the pasta at the bottom, then the chicken and lastly place the roasted veggies on top.
• Garnish with coriander leaves.

DID YOU KNOW?It is important to vary the diet and include different colours of veggies in the same meal! This will ensure that you  consume a wide variety of nutrients essential for optimal health!

Tuna Akhni

4 Servings

Nutritional Analysis per serving:

1 tablespoon oil
1 medium onion, finely sliced
1 teaspoon whole cumin
1 medium tomato, cubed
1 teaspoon crushed ginger & garlic paste
1 green chillie, ground
1 teaspoon fish spice
1 handful, chopped coriander
2 small cans tuna, drained
1 cup rice uncooked
Pinch tumeric powder
½ teaspoon salt
½ cup mix veg
 ¼ cup water
Plain low fat yoghurt

Method

• Heat the oil in a saucepan and sauté the onion with the cumin for a few minutes.
• Add in the tomato, ginger & garlic paste, chillie, fish spice and coriander and cook for a few more minutes.
• Then add in the tuna and mix in well. Heat through.
• In a separate pot, bring the rice to the boil with a pinch of tumeric powder and salt (approx 10 minutes or until almost done)
• Add in the mix veg, stir through and drain the rice-veg combination into a colander.
• In a non-stick or lightly greased flat pot, layer the rice and tuna alternately, starting and ending with the rice.
• Add in ¼ cup of water, cover with a lid and allow steam through until all the water burns out. (Approx 10 minutes).
• Serve hot with plain low fat yoghurt.

DID YOU KNOW? Never buy a can that is leaking, bulging, rusted or dented! These may be contaminated and hence unsafe for human consumption!

Inspired by Pick n Pay School of Cooking…thank you to Pick n Pay School of Cooking for testing some of our delicious heart healthy recipes and for offering their culinary expertise.

If you would like more heart healthy recipes, purchase our GOOD HEALTH FOOD cookbook online today: http://www.heartfoundation.co.za/buy-products.htm#books