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Ricotta and capsicum-stuffed chicken

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Serves: 6 (4 dinners + 2 lunches)

Time to make: 35 mins

Ingredients

More weights & measures

900g kumarasweet-potatoX, peeled, cut in 2cm chunks
spray oil
250g light ricotta cheese
150g chargrilled capsicums, not in oil, finely chopped
100g pitted green olives, finely chopped
2 tablespoons chopped fresh basil
6 x 150g boneless skinless chicken breast fillets
¼ cup basil pesto, to serve
6 cups cooked greens (eg. beans, broccoli)

Instructions

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1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place kumara on tray and spray with oil. Roast for 25-30 minutes or until golden.

2 Meanwhile, combine ricotta, capsicum, olives and basil in a small bowl. Season with ground black pepper. Slice a deep pocket into each chicken breast, being careful not to cut all the way through. Stuff each pocket with ricotta mixture and secure with a toothpick.

3 Spray a large, non-stick frying pan with oil and place over a high heat. Cook chicken for 2 minutes each side or until golden brown. Transfer chicken onto a large baking tray and bake for 10-12 minutes or until cooked through.

4 Divide chicken and kumara among 4 serving plates and 2 lunchboxes. Dollop some pesto on chicken and serve with veges.

NOTE: Nutrition information, time to make and costings apply to main dinner recipe only.

Variations

Lunch tomorrow: Chicken, kumara and pesto salad

Serves: 2
Cost per serve: $1.76
Time to make: 5 minutes

2 serves leftover Ricotta and capsicum-stuffed chicken
2 cups salad greens
1 tablespoon lemon juice

Step 1 Warm chicken in microwave for 1 minute before slicing. Slice chicken in 1cm-thick slices. Toss with leftover kumara, cooked veges and salad greens.

Step 2 Whisk together pesto and lemon juice. Drizzle salad with pesto dressing.

Tip: If you want a hot lunch, warm the rest of the salad for 1 minute. You can also add your favourite balsamic dressing.

Make it gluten free: Check store-bought basil pesto is gluten free.

Diabetes friendly, high fibre, low cost
2130kJ/508cal, 44g protein, 16g total fat, 4g sat fat, 45g carbs, 13g sugars, 9g fibre, 560mg sodium, 240mg calcium, 3mg iron

Nutrition Info (per serve)

Calories 519 cal

Kilojoules 2170 kJ

Protein 44 g

Total fat 16 g

Saturated fat 4 g

Carbohydrates 45 g

Sugar 12 g

Dietary fibre 9 g

Sodium 560 mg

Calcium 220 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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