Lemon Sesame Falafel

INGREDIENTS

400g skinless chicken breast
1 tsp. cumin
2 tsp. paprika
1 tsp. curry powder
1 tbsp. lemon juice
2 tsp. lemon zest
2 tbsp. sesame oil
1/2 cup chicken stock
1/2 cup chicken stock

2 tsp. cornflour
1 tbsp. sesame seeds
2 cups cooked rice (basmati or brown)
8 cups stir fry vegetable, e.g. 2 medium carrots, 1 small head of broccoli or 2 cups snow peas, 1 large finely sliced red capsicum, 1 large finely sliced yellow capsicum, 10 small mushrooms, and 1 bunch of choy sum.

METHOD

1. Pound and thinly slice chicken. Mix chicken with cumin, paprika, curry powder, lemon juice, lemon rind and sesame oil. Leave to marinade for 30 minutes.

2. Prepare raw vegetables keeping in separate piles.

3. Stir-fry chicken in a non-stick fry pan or on the barbecue grill until just cooked.

4. Heat stock in wok, and cook for a few minutes. Add cornflour mixed in a little water. Toss and stir until cooked. Remove from heat.

5. Divide rice and vegetables between 4 plates and top with cooked chicken and a sprinkle of sesame seeds.

TIPS

To increase energy and protein:

Add a fried egg to the rice for added protein

Top the dish with chopped nuts before (e.g. cashews, peanuts and almonds)

Add a spoonful of natural reduced fat yogurt to serve

To reduce energy:

Use a non stick pan and reduce the oil used for cooking

Swap rice for vermicelli rice noodles

Limit added honey

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All of our recipes have been designed or sourced by the Optimum team of accredited Dietitian's. For your own healthy and nutritious meal plan, speak to us today about our Dietetics services.

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