Peri-peri chicken with herb coleslaw

PERI-PERI CHICKEN WITH HERB COLESLAW

GFO LC

PREP 20 MINS (+ MARINATING)

COOK 35 MINS

SERVES 4 (AS A MAIN)

8 x 125g skinless chicken thigh fillets, trimmed of fat

½ small (200g) white cabbage, shredded

4 carrots, shredded

1 red onion, finely sliced

3 tbsp 97% fat-free mayonnaise or gluten-free mayonnaise

2 tbsp white wine vinegar

Small bunch coriander, chopped

PERI-PERI MARINADE

4 red chillies, finely chopped

Juice of 2 limes

2 cloves garlic, crushed

1 tsp ground coriander

1 tsp ground cinnamon

1 tsp ground ginger

1 Put all the marinade ingredients in a shallow dish. Stir to combine. Add the chicken and turn to coat in the marinade. Cover and put in the fridge for at least 15 minutes, or 4 hours, if possible.

2 Put the cabbage, carrots and onion in a bowl. Combine the mayonnaise and vinegar in a small bowl. Add to the vegetables and toss to combine.

3 Preheat oven to 180°C (fan-forced). Put the chicken on a rack over a roasting tin and roast for 30-40 minutes or until cooked through.

4 Toss the coriander with the coleslaw and serve with the chicken.

NUTRITIONAL INFO

PER SERVE 1710kJ (409Cal), protein 49g, total fat 13g (sat. fat 4g), carbs 18g, fibre 10g, sodium 345mg

• Carb exchanges 1

• GI estimate low

• Gluten-free option

• Lower carb

Spicy cauli steak burgers

SPICY CAULI STEAK BURGERS

GFO

PREP 20 MINS

COOK 10 MINS

SERVES 4 (AS A MAIN)

½ cucumber, thinly sliced

1 tbsp white wine vinegar

1 tsp sugar

1 medium (about 400g) cauliflower

2 tsp ground cumin

1 tsp smoked paprika

2 tbsp plain flour, seasoned

100g dried white breadcrumbs or gluten-free breadcrumbs

2 x 60g eggs, whisked

1 tbsp olive oil

4 x 60g ciabatta rolls or gluten-free rolls, toasted and split

4 tbsp hommus

Small handful rocket leaves

1 small red capsicum, sliced

Chilli sauce, to serve (optional)

1 Toss the cucumber with the vinegar and sugar in a non-metallic bowl, Set aside to pickle while you prepare the burgers.

2 Put the cauliflower stalk-end down on a chopping board. Trim the ends off two sides, then cut the remainder into 2cm slices through the root to make four ‘steaks’. Trim them slightly if they’re bigger than the rolls.

3 Combine the cumin, paprika and flour in a shallow bowl. Put the breadcrumbs into a second shallow bowl. Dust each cauli steak in the flour, then dip in the whisked egg and finally coat in the breadcrumbs. Heat the oil in a large non-stick frying pan over medium heat. Add the cauliflower steaks and cook for 5 minutes on each side until crisp.

4 Spread the rolls with hommus. Top each roll with the rocket, a capsicum slice, cauli steak and some pickled cucumber. Drizzle over a little chilli sauce, if you like. Put on the bun tops and serve.

NUTRITIONAL INFO

PER SERVE 1960kJ (469Cal), protein 19g, total fat 15g (sat. fat 2g), carbs 60g, fibre 8g, sodium 844mg

• Carb exchanges 4

• GI estimate high

• Gluten-free option