Bursting with  zinc-rich lean chicken, good for you garlic. Vitamin E, found in green leafy veg, such as watercress and spinach is a powerful anti oxidant that helps destroy germs. 



 4 chicken breasts

1tbsp peri peri seasoning

Juice of 1 lemon

1 butternut squash, deseeded and sliced

1 red and yellow pepper

2 garlic cloves, chopped

2tbsp olive oil

140g bag watercress and spinach

400g can chickpeas, rinsed and drained

For the dressing:

6 sun-blushed tomatoes, drained and chopped

3tbsp red wine vinegar

1 garlic clove

1tbsp balsamic vinegar

6tbsp extra-virgin olive oil

1/2tsp runny honey


1 Heat the oven to 200C, Gas 6.  Put the chicken into a large roasting tin, sprinkle on the peri peri seasoning and squeeze over the lemon juice.

2 Add the butternut squash, peppers and garlic to the roasting tin. Drizzle over the olive oil and roast for 30 mins until chicken and vegetables beginning to char.

3 Meanwhile, make up the dressing; put the sun-blushed tomatoes, red wine vinegar, garlic, balsamic, vinegar, olive oil and honey in a blender, whiz together to combine.

4 Arrange watercress and spinach onto 4 large plates. Toss the  chick peas into the roasted vegetables and chicken, then divide between the plates.  Drizzle over the dressing, to serve.


Per serving: 551 cals. 28g fat (4g saturated), 32g carbs