Page 44 - Healthy food

Midweek meals

Lemonchillichicken wedges on the tray and drizzle with 2tsp 5 Serve the chicken with the wedges,
withsweetpotatowedges oil. Cook for 30 min, turning once. smashed avocado and watercress salad.
and avocado smash 2 Meanwhile, lay the chicken breasts on Garnish with extra chilli flakes.
prep 10 min cook 30 min serves 4 a large sheet of non-stick baking paper.
gluten free dairy free Sprinkle over half the chilli flakes, some MAKE AHEAD Prepare and cook the
black pepper, the lemon zest and 2tsp chicken to the end of step 3, then allow
700g sweet potatoes, cut into wedges oil. Cover with another piece of baking to cool and freeze. When ready to eat,
2tbsp olive oil paper, then use a rolling pin to flatten thaw, then reheat thoroughly, make the
4 x 150g skinless chicken breasts the chicken until it’s about 1cm thick. wedges and complete the recipe.
½–1tsp chilli flakes, plus extra to garnish 3 Heat the remaining oil in a non-stick
Zest and juice 2 lemons frying pan over a medium-high heat. Add 1
1 ripe avocado the chicken and cook for about 5–6 min
100g watercress on each side until cooked through.
PER SERVING
30g toasted flaked almonds 4 Mash the avocado in a bowl. Stir in half 491kcal 8.3g fibre
the lemon juice, the remaining chilli and 18.4g fat 41.4g protein
1 Heat the oven to 200ºC/fan 180°C/ some black pepper. In another bowl, 3g saturates 0.5g salt
gas 6. Line a baking tray with non-stick combine the watercress, almonds and 35.9gcarbs 118mgcalcium
10.4g sugars 3.1mg iron
baking paper, arrange the potato remaining juice.

Lemon chilli
chicken with sweet
potato wedges and
avocado smash

RECIPES AND STYLING: SARAH SWAIN. PHOTOS: MELANIE JENKINS

44 HEALTHY FOOD GUIDE FEBRUARY 2018