Kale, feta and tomato chicken bundles

Warm and nutritious, these chicken bundles are a tasty addition to your recipes. Best of all - they are ready in half an hour and are high in iron and protein.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

2 tablespoons olive oil
½ bunch curly kale, leaves torn
4 thin chicken breast schnitzels, uncrumbed (see tips)
¹/³ cup oil-free semi-dried tomato strips
40g feta, crumbled
2 x 400g cans no-added-salt chopped tomatoes
2½ cups frozen mixed vegetables
1 cup wholemeal couscous
¼ cup fresh basil leaves, to serve

Instructions

Stay Awake

1 In a large, deep non-stick frying pan, heat 2 teaspoons of the oil over high. Sauté kale for 1 minute, or until wilted. Remove pan from heat and transfer kale to a bowl.

2 On a board, spread out schnitzels and top with kale and semi-dried tomatoes. Place feta along centre of each schnitzel. Roll to enclose filling. Secure with skewers or toothpicks.

3 In the kale frying pan, heat remaining oil over medium-high. Cook chicken bundles, turning, for 2 minutes, or until browned. Add canned tomatoes and²/³ cup of water. Bring to the boil. Reduce heat and simmer, uncovered, turning the bundles occasionally, for 12 minutes, or until chicken is cooked through. Season with a pinch of salt, if desired.

4 Meanwhile, cook vegetables and couscous following packet instructions. Fluff couscous with a fork to separate.

5 Serve bundles (whole or sliced) with vegetables and couscous, scattered with basil leaves.

Variations

Make it gluten free: Use gluten-free couscous.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

HFG tip

If you can’t find uncrumbed schnitzel, you can flatten 2 chicken breasts with a meat tenderiser and cut each breast into 2 pieces.

If you can’t find wholemeal couscous, use plain instead.

Nutrition Info (per serve)

Calories 465 cal

Kilojoules 1950 kJ

Protein 34 g

Total fat 13 g

Saturated fat 3 g

Carbohydrates 50 g

Sugar 13 g

Dietary fibre 12 g

Sodium 340 mg

Calcium 210 mg

Iron 4.5 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.