Tomato and basil chicken with fries

Many of us jump on the health bandwagon post-Christmas but how can you make sure it's a complete lifestyle change and not just a faddy diet?

Forget shakes and juicing, these are delicious, low-fat recipes, which will leave you feeling satisfied for longer.

Breakfast

Fruit and yoghurt

Layer fresh fruit salad in a glass with a fruit-flavoured Mullerlight yogurt.

Lunch

Houmous sarnie

Whizz drained canned chickpeas with fat-free natural yoghurt, crushed garlic, lemon juice and salt and pepper to taste. Spread on to 2 slices of wholemeal bread (from a small 400g loaf) and add salad leaves and cooked beetroot. Follow with a bowl of mixed berries.

Dinner

Tomato and basil chicken with fries

Serves 4

Ready in 25 minutes

For the fries:

600g floury potatoes peeled and cut into very thin fries Low-calorie cooking spray Salt and freshly ground black pepper

For the chicken:

3 tbsp tomato purée Juice of 1 lemon 2 tsp garlic granules 1 tbsp dried basil 4 skinless chicken breast fillets 2 tbsp balsamic vinegar A handful of fresh flat-leaf parsley, finely chopped Mixed salad, to serve

 

Preheat your oven to 200°C/Fan 180°C/Gas 6. Boil the fries for 1-2 minutes, then drain and spread out on a baking tray. Spray with low-calorie cooking spray and season well. Bake for 12-15 minutes or until lightly golden. Preheat your grill to medium-hot. Mix together the tomato purée, lemon juice, garlic granules and dried basil. Put the chicken in a shallow, ovenproof dish, then spoon over the tomato mixture and toss to coat well. Spray the chicken with low-calorie cooking spray, season and grill for 6-8 minutes. Drizzle over the balsamic vinegar, then turn the breasts over and grill for another 6-8 minutes, or until cooked through. Divide the chicken between four plates, garnish with the parsley and serve with the fries and salad.