YMCA Healthy Living Magazine, powered by n4 food and health Winter 2019 | Page 16

SPORTS DIETITIANS AUSTRALIA
Sports Dietitians Australia is Australia’s peak professional
body for dietitians specialising in sports nutrition. Our
mission is to promote excellence in sports nutrition
practice enhance performance, health and wellbeing.
www.sportsdietitians.com.au
WONDERFUL WINTER RECIPES
CHICKPEA AND
KALE PESTO
FETTUCCINI
Serves: 4
Method:
Kale pesto:
Place the pine nuts, Parmesan, garlic, oil,
kale and lemon juice in a food processor and
whiz to a paste. Season to taste.
Pasta:
Ingredients:
1 Cook fettuccine in a large pan of
Kale pesto: Pasta:
30g pine nuts, toasted
85g Parmesan, coarsely grated,
plus extra to serve
3 garlic cloves
30ml extra virgin olive oil, plus
extra to serve
6 large leaves of kale
Juice of 1 lemon
1 tsp lemon rind
Salt and pepper, to season 500g wholemeal fettuccine
300g tin chickpeas (use no added salt
variety), rinsed and drained
2 tbsp capers (optional)
1
/ 2 small red onion, finely chopped
1 punnet of small cherry tomatoes,
diced
1
/ 3 cup chopped fresh parsley
1-2 tbsp lemon juice, to taste
Black pepper
boiling water according to the packet
instructions. Drain and return to the
pan.
2 Add kale pesto and toss to coat the
pasta. Then add chickpeas, capers,
onions, tomatoes and parsley and toss
quickly over low heat to warm through
3 Season with the lemon juice, black
pepper and Parmesan to serve.
CHICKEN AND SPINACH PIE
Serves: 5
This warming winter pie is lower in and fat sodium than most pies. It also packs a veggie punch with
delicious seasonal spinach. If you haven’t worked with filo pastry before, you will need to thaw it
before unrolling to use (1-2 hours at room temperature). If you don’t have a pastry brush, a simple
and less messy option is to use an oil spray.
Ingredients:
1 tsp olive oil (or use spray option)
10 sheets filo pastry
1 onion, diced
1 garlic clove, crushed
300g chicken breast, diced
1
/ 2 cup salt reduced, low-fat feta,
crumbled
1 cup low fat ricotta cheese
1 1 / 2 cups low-fat cottage cheese
250g spinach, roughly chopped
5 eggs, lightly beaten
Small handful pine nuts
Method:
1 Preheat oven to 180°C.
2 Spray pie dish with oil or line
bottom with baking paper.
3 Lightly brush or spray 5 sheets of
filo with oil, layering one on top of
the other as you go, then transfer
altogether to line pie dish.
4 Heat oil in a medium non-stick pan
and add onion and garlic, stirring
over medium heat until golden, for
about 4 minutes.
5 Add chicken to pan and heat until
cooked through (about 4 minutes).
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YMCA HEALTHY LIVING MAGAZINE WINTER 2019
6 Scatter chicken and onion mixture
over the pastry base.
7 In a separate bowl, combine feta,
ricotta, cottage cheese, spinach,
eggs and pine nuts, then pour
mixture over chicken.
8 Brush or spray the remaining 5 filo
sheets, layering on top of each
other, then transferring to pie dish
to become the top. Tuck in the
edges to seal the pie.
9 Bake until golden for about 20-30
minutes.