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Tomato and basil chicken with fries

Food By Mirror

Feel like chicken tonight?

ALSO READ: Healthy foods for kids who are picky eaters

Photo: Courtesy

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.


Fruit and yoghurt

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


ALSO READ: How to use beer in cooking

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.


Tomato and basil chicken with fries

Serves 4

Ready in 25 minutes

For the fries:

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  • 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


  1. 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.
  2. 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.
  3. 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.
  4. Divide the chicken between four plates, garnish with the parsley and serve with the fries and salad.


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