A vego twist on Tuscan chicken that dials up your plant points. Are you getting your 5 serves veggie per day? It’s literally one of the simplest nutrition principles and unfortunately missed by around 94% of Australian adults. In a world of heavy food marketing that’s making many people so confused just get back to the basics. It’s the best thing you can do.
Reminder on a serve of veggies = 75g, aim for 5-7 daily:
1/2 cup cooked green or orange veggies
1 cup leafy greens
1/2 cup cooked legumes
1/2 medium potato
1/2 cup corn
1 tomato
1 small capsicum
MARRY ME BEANS
Serves 4-6
2 tbsp extra virgin olive oil
1 large brown onion, finely diced
4 cloves garlic, peeled and finely sliced
450g firm tofu, cut into 2cm cubes
2x 400g tin cannellini beans, rinsed and drained
2 tsp fresh thyme
½ cup vegetable or chicken stock
3/4 cup tomato passata
1 tsp dried oregano
1 cup Greek Yoghurt
1 cup (approx 150g) finely sliced sun dried tomatoes
250g frozen spinach
½ cup grated parmesan cheese
Sea salt and black pepper
1 cup fresh basil leaves
To serve: Crunchy green salad with extra virgin olive oil and balsamic vinaigrette , Risoni or rustic bread such as pana di casa
Heat oven to 180C. Add extra virgin olive oil, onion and garlic to the pan and cook 3-4 minutes, until translucent. Add the tofu and cook until golden on each side (optional, or just keep going with the rest of method). Add cannellini beans, thyme, stock, tomato passata, dried oregano and greek yoghurt and stir. Then add the sun dried tomatoes and frozen spinach, stir, cover and bring to a simmer. Once it has been brought to a simmer, turn off the heat, sprinkle parmesan cheese around the top of the dish evenly (do not mix it through) and place in the oven to cook for 20 minutes. Whilst it cooks, prepare the risoni to serve with it and a delicious, fresh, crunchy green salad. Once the dish comes out of the oven, top it with fresh basil leaves and give a grind of black pepper. Serve on top of risoni (or with rustic bread) and tuck in.
