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

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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 465cal

Kilojoules 1950kJ

Protein 34g

Total fat 13g

–Saturated fat 3g

Carbohydrates 50g

–Sugars 13g

Dietary fibre 12g

Sodium 340mg

Calcium 210mg

Iron 4.5mg

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.