Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.
p138 THE CSIRO HEALTHY GUT DIET
11 G FIBRE PER SERVE GOOD SOURCE OF RESISTANT STARCH
Cheat’s chicken paella
PREPARATION 20 minutes, plus standing time
COOKING 45 minutes, plus rice cooking time
olive oil spray, for cooking
600 g chicken breast or thigh fillets, cut into bite-sized pieces
1 red onion, finely chopped
1 large red capsicum, seeded, 1/2 finely chopped and 1/2 thinly sliced
1 clove garlic, chopped
1 teaspoon sweet paprika
1 1⁄ 2 cups (375 ml) salt-reduced tomato passata
pinch of saffron threads, soaked in 2 tablespoons boiling water for 10 minutes
150 g broad beans
1 1/2 cups (180 g) frozen peas
150 g green beans, trimmed
1 cup (185 g) cooked basmati rice (see page 41)
2 cups mixed salad leaves, lemon wedges, to serve
Heat a heavy-based frying pan with a lid over medium heat and spray with olive oil. Add the chicken and cook, stirring for 4–5 minutes until browned all over. Transfer to a bowl and set aside.
Spray the pan with a little more olive oil, then add the onion, chopped capsicum and garlic and cook, stirring occasionally, for 5 minutes or until softened. Stir in the paprika and cook for 30 seconds. Add the passata and bring to a simmer. Stir in the saffron mixture, chicken and 1/2 cup (125 ml) water and bring to the boil over high heat. Cover, reduce the heat to low and cook for 20–25 minutes until the chicken is cooked through.
Preheat the oven grill to high. Line a baking tray with foil, top with the sliced capsicum and grill for 5 minutes or until softened and the skin is slightly charred.
Cook the broad beans in a small saucepan of simmering water for 3 minutes, then remove with a slotted spoon, run under cold water and double-peel. Add the peas to the pan of simmering water and cook for 3 minutes or until tender. Drain. Cook the beans in a saucepan of simmering water for 4 minutes or until tender but a little crisp. Add the capsicum, broad beans, peas and beans to the chicken mixture.
Divide the rice among 4 plates or bowls, top each bowl with one quarter of the chicken and vegetable mixture and serve immediately with the salad leaves and lemon wedges to the side.