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Chicken Roast

Preparation: 15 mins

Cooking: 20 mins

Serves 4, costs under £6.00

Ingredients

  • 4 Chicken Breasts (400g)
  • 2 Tablespoons Vegetable Oil (20ml)
  • Ground Black Pepper (0) (to taste)
  • 4 Potatoes (1kg)
  • 2 Carrots (280g)
  • 2 Cauliflower (500g)
  • 8 Spears Broccoli (360g)
  • Semi Skimmed Milk (75ml)
  • 1 Teaspoon Low Fat Spread (5g)
  • 2 Tablespoons Reduced salt gravy granules (30g)
  • Water (300ml)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

 

  • Peel and dice potato. Peel and slice carrots. Wash and divide broccoli spears and cauliflower florets
  • In a large pan boil potatoes until soft, approximately 20 minutes.
  • 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.
  • In another pan boil the carrots, broccoli and cauliflower until softened, approximately 5-10 minutes.
  • 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.
  • Dissolve gravy granules in water from vegetables, mixing well.
  • Serve chicken, mashed potato and vegetables with gravy.

 

Source: Love Food Hate Waste

Nutritional Information


Per 100g
Per 651g serving (% ref. intake)

Energy Kcals
77.00
501.00 (25.00%)
Energy Kj
323.00
2103.00 (25.00%)
Protein
6.40g
41.70g
Total Fat
2.10g
13.70g (20.00%)
Saturated Fat
0.50g
3.30g (17.00%)
Carbohydrates
8.50g
55.30g
Total Sugars
g
g (%)
NSP Fibre
1.20g
7.80g
Sodium
80.00g
521.00g
Salt
0.20g
1.30g (22.00%)

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.