• 4 (400g) Chicken Breasts
  • 2 Tablespoons (20ml) Vegetable Oil
  • to taste Ground Black Pepper
  • 4 (1kg) Potatoes
  • 2 (280g) Carrots
  • 2 (500g) Cauliflower
  • 8 Spears (360g) Broccoli
  • (75ml) Semi-Skimmed Milk
  • 1 Teaspoon (5g) Low Fat Spread
  • 2 Tablespoons (30g) Reduced Salt Gravy Granules
  • (300ml) Water

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.


  1. Peel and dice potato. Peel and slice carrots. Wash and divide broccoli spears and cauliflower florets
  2. In a large pan boil potatoes until soft, approximately 20 minutes.
  3. Heat grill on a high heat, drizzle oil  and sprinkle black pepper over both sides of the chicken breasts. Cook under grill for approximately 8-10 minutes turning occasionally.
  4. In another pan boil the carrots, broccoli and cauliflower until softened, approximately 5-10 minutes.
  5. Once potatoes are soft, drain and then mash with milk and spread using a fork or masher. Once the vegetables are soft, drain the water and keep it to make the gravy.
  6. Dissolve gravy granules in water from vegetables, mixing well.
  7. Serve chicken, mashed potato and vegetables with gravy.

Source: Love Food Hate Waste

Time Saver Tips

Don't peel carrots

Cost Saver Tips

Use any seasonal vegetables or those on offer.

Tips for Kids

Serve with their favourite vegetables.

Nutritional Information

Based on a single serving of 651g (% of an adult's reference intake)


501 kcals ( 25 %)

2,103 kJ ( 25 %)


3.3 g ( 17 %)


55.3 g ( %)


g ( %)


1.3 g ( 22 %)

Detailed nutritional information

Per 100g Per 651g serving
Energy Kcals 77 501
Energy Kj 323 2,103
Protein 6.4 g 41.7 g
Total Fat g g
Saturated Fat 0.5 g 3.3 g
Carbohydrates 8.5 g 55.3 g
Total Sugars g g
NSP Fibre 1.2 g 7.8 g
Sodium 80 mg 521 mg
Salt 0.2 g 1.3 g

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.

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