113g/4 oz broccoli, chopped | 113g/4 oz cauliflower, cut into florets | 113g/4 oz carrots, sliced | 113g/4 oz courgettes, sliced | 113g/4 oz green beans, cut into 1" pieces | 340g/12 oz cooked brown rice | freshly ground black pepper | 1 tsp dried oregano | 397g/14 oz can chopped tomatoes | 113g/4 oz reduced fat cheddar cheese, grated
75 g of butter | 5 tablespoons of sugar powder | 3 tablespoons of flour | 50 g of grinded almonds or filbert | 50 g of finely grinded citrus peel | 25 g of raisins | 25 g of candied cherries | 150 g of milk chocolate | one pinch of ground cloves | one pinch of ginger | one pinch of cinnamon | one pinch of ground chilly
113 g/4 oz soft low-fat cheese (8 Sins) | 142 g/5 oz very low fat natural fromage frais | salt and ground black pepper | 1 tablespoon chopped fresh herbs
4x113 g/4 oz chicken breasts, boned and skinned (24 Sins on Green) | snipped chives, to garnish | For the Italian tomato sauce: | Fry Light, for spraying | 454 g/1 lb ripe tomatoes, skinned and chopped | 2 garlic cloves, crushed | salt and ground black pepper | 1 tablespoon balsamic vinegar | a few basil leaves, shredded
A quick and easy way to cook chicken is to grill ft in a cast iron grill pan. You can serve it with one of the quick sauces suggested below.
