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About this recipe: In this delicious supper dish, grilled slices of aubergine and courgette are layered with a rich tomato sauce and cumin-flavoured yogurt, then baked. Thick slices of Greek daktyla bread – topped with sesame, black onion and anise seeds – and a crisp green salad are perfect accompaniments.
The normal gut flora can be upset by antibiotics, stress and poor diet. Including yogurt in the diet helps to maintain the ‘good’ bacteria in the gut and prevent the growth of less desirable bacteria. * Aubergines are a useful vegetable to include in dishes, because they add bulk and dietary fibre without adding calories – 100 g (3½ oz) contains just 15 kcal. * Flavonoids are compounds found in onions, which can help to protect against heart disease. Although they occur in both red and white onions, red onions have been shown to have higher levels of flavonoids.
For a chicken, spinach and yogurt layered bake, cook 2 large sliced leeks in lightly boiling water for 4–5 minutes or until just tender. Drain and spread half over the bottom of a large ovenproof dish that is 1.7 litres (3 pints) capacity. Cut 300 g (10½ oz) cooked skinless boneless chicken breasts (fillets) into thick slices and arrange on top of the leeks. Set aside. Pack 450 g (1 lb) rinsed spinach into a large saucepan, cover and cook gently for 2–3 minutes, shaking the pan occasionally, until the spinach is wilted. Drain in a colander, but do not squeeze dry. Soften 2 finely chopped shallots in 15 g (½ oz) butter in the wiped-out saucepan. Add 1 crushed garlic clove and cook for a further minute. Stir in 170 g (6 oz) curd cheese, 3 tbsp semi-skimmed milk, 1 tsp wholegrain mustard, a pinch of freshly grated nutmeg, and salt and pepper to taste. Heat gently, stirring, until smoothly blended, then stir in the spinach. Spoon the mixture over the chicken and spread the remaining leeks on top. Mix 150 g (5½ oz) plain low-fat yogurt with 15 g (½ oz) grated Gruyère cheese, 1 beaten egg, and seasoning to taste. Spoon over the leeks and sprinkle with a further 15 g (½ oz) grated Gruyère. Bake in a preheated 180ºC (350ºF, gas mark 4) oven for 35 minutes. Leave to stand for 5 minutes, then serve with jacket baked potatoes.
C, calcium * B1, B6, B12, folate, copper, potassium, zinc * B1, B2, E, niacin, iron, selenium