ITALIAN roAsTchIckeN & cAbbAgeServes 4 Ready in 30 mins``````Q 2 chicken legsQ Few sprays FrylightQ 1 medium potato (200g), peeledand slicedQ 750ml vegetable or chicken stockQ Zest of 1 lemonQ 20g bunch parsley, stalks chopped anda few leaves reservedQ ½ Savoy cabbage (200g), cut into wedgesMethod1. Heat the oven to 200°C, Gas 6. Putchicken legs into a non-stick roastingtray and spray with the Frylight. Roastfor 35 mins until really crispy and golden.Set aside to rest.2. Add the potato to a large pan withthe stock, grated zest of ½ lemon,parsley and black pepper. Bring tothe boil, then turn the heat down andsimmer gently for 10 mins.3. Nestle the cabbage wedges among thepotato slices in the pan and continue tocook gently for 5-8 mins, until all thevegetables are just tender. Turn off theheat and leave in the pan.4. Remove the skin and bones from thechicken and shred the meat. Divide thecabbage wedges and potato between4 warmed bowls. Add the chicken andspoon over the broth. Sprinkle with theremaining lemon zest and garnish witha few parsley leaves.Lunch143Calories``````146CaloriesWINTerVeg soUPServes 6 Ready in 40 minsQ 1tbsp olive oilQ 1 chopped onionQ 2tsp ground corianderQ Pinch of cinnamonQ 2 peeled and sliced carrots (200g)Q 200g peeled and sliced parsnipsQ 250g peeled and cubed sweet potatoesQ 250g peeled and cubed butternut squashQ 1.5ltr hot gluten-free low-sodiumvegetable stockQ ½ 400g can butterbeansMethod1. Heat the olive oil and fry the onion for afew mins to soften. Add the coriander anda pinch of cinnamon and cook for 30 secs.2. Transfer to a large sauce pan and add thecarrots, parsnips, sweet potatoes andcubed butternut squash along with the hotvegetable stock, season and simmer for 20mins until the vegetables have softened.3. Add the butterbeans to the soup, warmthrough and serve. If you prefer a smoothtexture, use a stick blender.
coco
(coco)
#1