EVERYDAY EASY
Serves 4
Free
Ready in 1 hour 15 minutes, plus marinating
Ingredients
1 tbsp ground cumin
1 tsp ground cinnamon
¼ tsp cayenne pepper (optional)
2 large skinless and boneless chicken breasts
600g sweet potatoes, cut into wedges
4 red peppers, deseeded and quartered lengthways
3 red onions, cut into wedges
Low-calorie cooking spray
2 sweetcorn cobs
100g watercress
50g fresh coriander, leaves roughly chopped, reserving some to serve
Juice of 1 lime
Method
1 Mix together the spices in a medium glass or stainless-steel bowl. Add the chicken and toss to coat. Cover with cling film and leave to marinate in the fridge for at least 1 hour or overnight.
2 Preheat your oven to 200°C/fan 180°C/gas 6. Spread the potato wedges, peppers and onions on a large, non-stick baking tray in a single layer. Spray with low-calorie cooking spray and roast for 1 hour, turning halfway.
3 When the veg have 20 minutes left, preheat a non-stick griddle or frying pan over a medium-high heat until smoking hot. Shake any excess marinade off the chicken, spray with low-calorie cooking spray and cook for 2-3 minutes on each side. Add the chicken to the tray of veg for the final 10 minutes, or until cooked through. Meanwhile, spray the corn with low-calorie cooking spray, then griddle or fry for 10 minutes, turning occasionally.
4 Toss together the veg, watercress and coriander, and divide between 4 plates or bowls. Using a sharp knife, slice off the sweetcorn kernels. Slice the chicken breasts into thick strips, then divide between 4 bowls or plates with the corn. Season and top with the lime juice and reserved coriander to serve.
Helping you to get motivated
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There is a huge list of Free Food to choose from, which doesn’t need to be weighed, calorie counted or measured.
You can also snack on these to satisfy your hunger in between meals.
In addition, you are encouraged to eat measured quantities of certain foods, known as ‘Healthy Extras’ that provide nutrients essential for a healthy, balanced diet.
These include milk and cheese (for calcium) and cereals and wholemeal bread (for fibre and minerals).
And so you never feel deprived you can enjoy limited amounts of treats which are higher-calorie, less filling foods that include chocolate, crisps and alcohol.
