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HEALTHY WALDORF SALAD
Healthy Waldorf salad
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How to:

Roast chicken

Roast chicken is one of the ultimate classics, and so easy to do you could add to your weekday menu.

Here's the classic way to do it:

Preheat the oven to 210°C. Pat the chicken dry then brush with olive oil. Rub your favourite seasoning onto the surface of chicken.

Place on a rack, breast side down, with a shallow roasting pan underneath (perfect for your roast potatoes). Roast, uncovered, in the centre of oven for 15 - 20 minutes.

Take the chicken out, turn breast side up and return to a lower-heat oven (180°C) for about 60 mins until cooked.

For the last 10 minutes, turn the chicken breast side down again and crisp up in a hotter oven, at 200°C.

Allow to stand 10 minutes before carving.

TRY THESE RECIPES

Paper-wrapped roast chicken

Baked italian roast chicken and tomato with slow-dried conchiglioni

Roast chicken with plums, rosemary and honey

Note: Woolworths stocks whole chicken, whole chicken with giblets and whole free-range chicken.



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Recipe by: Abigail Donnelly
Serves: 4
Dietary considerations: Low carb / Fat conscious
Category: Easy / Great value
Prep time: 15 minutes
Cooking time: 5 to 10 minutes
Ingredients:
4 free-range chicken breasts
2 T olive oil
Sea salt and freshly ground black pepper
1 cup plain low-fat yoghurt
Juice of ½ lemon
2 T whole-grain mustard
2 red apples
150 g pea shoots
50 g walnuts, crushed
4 sticks celery, sliced thinly
Cooking instructions:

Place a pan over a medium to high heat. Toss the chicken breasts in the olive oil and season to taste. Fry the chicken breasts for 4 minutes a side, or until the juices run clear but the meat is cooked but still succulent.

Remove from the heat and slice. Combine the yoghurt with the lemon juice and mustard. Cut the apples into wedges and toss in the yoghurt dressing.

Arrange pea shoots on four serving plates and top with the apple, walnut, celery and grilled chicken breast. Season to taste and serve.

Per serving: 1544.4 kJ, 37.4 g protein, 16.7 g fat, 18 g carbs

Wine: Laibach Ladybird Organic White 2009


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Useful Tools

conversion table

½ t = 2 ml
1 t = 5 ml
1 T = 15 ml
½ cup = 125 ml
1 cup = 250 ml

Fahrenheit - Celsius

Subtract 32, then multiply by 0.56

Celsius - Fahrenheit

Multiply by 1.8, then add 32




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