Chicken Meatball Harvest Bowls – NEW RECIPE

Harvest bowls are awesome – lots of nutritious, yummy food and different flavours in one bowl to enjoy.

This Chicken Meatball Harvest Bowl, created by registered dietitian and foodie Cheryl Meyer from Dish & Delite, packs in cooler-weather seasonal veggies – brussels sprouts, zucchini, cauliflower and carrots. A great fibre boost and lovely variety of colour, vitamins and minerals.

We also love this recipe because all the elements keep well in the fridge and can be mixed and matched through the week for on-the-go lunches and quick, easy dinners.

 

This recipe serves 4

INGREDIENTS

Rice

½ cup raw brown & wild rice

 Chicken meatballs

250 g chicken mince

1 cup coarsely grated zucchini

¼ cup finely grated parmesan cheese

¼ cup fresh wholewheat or low GI bread crumbs

½ onion, diced

1 teaspoon crushed garlic

½ tablespoon fresh thyme or ½ teaspoon dried thyme

½ teaspoon chicken stock powder

vegetable oil – for frying

Roasted veggies

300g Brussels sprouts, trimmed and halved

300g cauliflower florets

2 tablespoons olive oil

1 tablespoon fresh thyme or 1 teaspoon dried thyme

1 teaspoon crushed garlic

Dressing

1 cup fat-free plain yoghurt

¼ cup fresh parsley, finely chopped

salt and pepper, to season

Carrot

1 large or 2 medium (200 g) carrots, coarsely grated

 

METHOD

  1. Rice: Cook the rice as per the package instructions.
  2. Meatballs: Combine the chicken meatball ingredients. Using a tablespoon to measure, divide the mixture into 20, roll each meatball between your hands to form 20 small balls. Chill in the fridge for at least 30 minutes. When ready to cook, heat a frying pan with a shallow coating of vegetable oil and cook the meatballs in batches until lightly golden on all sides and cooked through. Once cooked, place on paper towel to soak up any excess oil.
  3. Roasted veggies: Line a baking tray with baking paper or foil. Add the Brussels sprouts and cauliflower to the tray, drizzle with olive oil, thyme and crushed garlic and toss to combine. Roast at 200°C for 15-20 minutes, tossing mid-way.
  4. Dressing: Combine the dressing ingredients.
  5. Assemble: Enjoy your bowls warm or cold. Divide the rice, roasted veggies and grated carrot into four bowls, add 5 meatballs to each bowl and top with a generous drizzle of dressing.

 

NUTRITION INFORMATION: Per serving

Energy: 1532 kJ; Protein: 26.8 g; Carbohydrate: 37.1 g of which, total sugars: 7.1 g; Fat: 16.1 g; Fibre: 10.0 g; Sodium: 287 mg

 


Turnip Tagliatelle with Chicken & Herb Sauce

Registered Dietitian and food blogger Cheryl Meyer, from Dish & Delite, kicks off our new series of NutritionConfidence recipes with a delicious ‘Turnip Tagliatelle with Chicken & Herb Sauce’. As always, the focus is on real food that is healthy and delicious, encouraging local, close-to-home ingredients.

We love this recipe because turnips are easy to spiralize and make lovely veggie noodles. When raw, they can tend to have a sharp distinct taste, warming them softens the flavour and makes for a perfect veggie noodle base for your dish.

Cheryl says: “Veggie noodles are a great way to the boost the vegetable component of a meal and plain yoghurt serves as a nutritious alternative in this twist on classic creamy carbonara.”

INGREDIENTS

(serves 4)

4 medium turnips

4 teaspoons olive oil, divided

4 chicken breasts, cubed (approx. 125 g each – 500 g)

4 leeks

250 g mushrooms

2 teaspoons crushed garlic

½ cup plain yoghurt

2 large eggs

30 ml fresh chopped parsley

¼ cup grated parmesan cheese

Salt and pepper, to season

METHOD

  1. Heat 2 teaspoons olive oil in a non-stick pan and cook the cubed chicken pieces. Set the cooked chicken aside.
  2. Slice the mushrooms and leeks.
  3. Heat the other 2 teaspoons of olive oil and soften the mushrooms and leeks. Just before cooked, add the garlic for the last 2 minutes. Remove and combine with the chicken.
  4. Peel turnips and cut the ends off flatly and evenly. Spiralize them to tagliatelle thickness (blade C on the inspiralizer).
  5. Boil turnip noodles for 2-3 minutes.
  6. In a small bowl or jug whisk the egg, yoghurt and parsley together well. Season with salt and pepper.
  7. When the turnip noodles are done, drain them, return them to the pot off the heat, pour in the egg mixture and toss until evenly coated (the warmth of the cooked noodles cooks the egg but it is important to do this off the heat, otherwise the egg will scramble when you add it, and we don’t want that).
  8. Serve the noodles topped with the chicken, leek & mushroom mixture and garnish with grated parmesan cheese.

 

Nutrition Information: Per serving

Energy: 1487 kJ Protein: 38.7 g Carbohydrate: 25.7 g Of which, total sugars: 11.0 g Fat: 14.8 g Fibre: 4.7 g Sodium: 303 mg

 

To find a dietitian in your area, visit http://www.adsa.org.za