Back on Track!

After the excesses of the festive season I don’t know anyone who doesn’t want to get back to some sensible, basic eating. But it’s hard isn’t it?

 

Veering between festive-fab and famine I don’t believe is the answer..I’ve been there far too often and it’s unsustainable. So we’re going to ease in gently at www.bariatriccookery.com We’re still looking at fab flavour but not cutting back so much on the carbs that we feel deprived, just choosing the best slow-releasing ones that keep us nourished and satisfied, along with protein to keep us fuller for longer.

 

This dish is one we tried over the period between Christmas and New Year (hence the festive look!) and hoped to bring to the table sooner…but here it is on a blustery January day in 2012. It’s low-fat, easy-peasy to make and can be made with a different combination of ingredients…why not try sliced mushrooms with a slug of white wine (leftovers of course) and thyme. This dish is delicious served with baby leaf greens or curly kale.

 

LEMON CHICKEN PARCELS WITH SWEET POTATO

 

Ingredients

Metric/US

4 x 100g/4oz skinless and boneless chicken breasts

2 sweet potatoes (weighing about 500g/1lb), peeled and cut into bite-sized

pieces

juice of 1/2 lemon, plus 1 unwaxed lemon, cut into 8 thin slices

8 cloves garlic

4 tsp roughly chopped fresh rosemary

salt and freshly ground black pepper

 

Method

1.  Preheat the oven to 200 C/400 F/gas mark 6.  Cut 4 pieces of baking parchment about 4 times the size of each chicken breast, and fold each piece in half.

2.  Place a chicken breast in the middle of each sheet. Divide the sweet potato and lemon juice equally between each parcel. Add 2 garlic cloves to each and sprinkle with the rosemary and salt and pepper to taste.

3.  Place 2 slices of lemon on top of each chicken breast then fold the parchment over to make a parcel, tucking the edges under to ensure no steam will escape. Place on a baking sheet.

4.  Cook in the oven for about 30 minutes or until the potatoes are tender and the chicken is cooked through. Serve with fresh seasonal vegetables.

 

SERVES 4

WLS PORTION: 1/2

 

CALORIES PER PORTION:  230

PROTEIN:  26.9g

CARBOHYDRATE:  26.4g

FAT:  2.7g

 

Image courtesy of Waitrose