A low-fat, high-protein meal with a triumvirate of vegetables, which ups heart and digestive benefits.
SERVES 2
Ingredients
2 skinless chicken breasts (about 150g/51/2oz each)
freshly ground black pepper
11/2 tbsp rapeseed oil
400g (14oz) sweet potato, skin-on, cut into chunks
160g (53/4oz) cauliflower, broken into florets
160g (53/4oz) green cabbage, shredded
160g (53/4oz) mangetout
1 tbsp reduced-salt gravy granules (optional)
1 Preheat the oven to 200°C (400°F/Gas 6). Place the chicken into a snug ovenproof dish and season with black pepper. Lightly oil a piece of baking parchment and lay it oil-side-down on top and tuck in around the chicken.
2 Coat the potato chunks in the remaining oil in another oven tray. Roast the chicken and the potatoes for 25–30 minutes, or until the chicken is cooked through.
3 Steam the cauliflower and cabbage for 5 minutes and the mangetout for the final 2–3 minutes. If using the gravy, make up with 100ml (3fl oz) of cooking juices and boiling water. Serve the chicken with vegetables and gravy.
NUTRITION PER SERVING Calories 499 Total fat 11.9g Saturated fat 1.9g Carbohydrates 56g Dietary fibre 14.2g Sugars 20.6g Protein 45.3g Salt 1g