Frances keeps the recipes simple at Weigh Lighter For Life
FRANCES’ approach to recipes at Weigh Lighter For Life is to keep it simple for people! Making food that is for ordinary families, and not putting pressure on the home cook to have to go out and buy unusual or expensive ingredients. Frances works with ordinary, every-day products and produce, and makes cooking healthy and nutritious meals easy for the public.
Frances does not promote the use of diet or special products, but many of her recipes will be suitable for people with different intolerance simply because of the clever tips and changes she suggests. This approach really taps into the Free-from/ healthy eating prospective that is very topical right now, but most importantly her aim is to get families eating good wholesome food again!
CHICKEN AND ROASTED VEGETABLE BAKE
Makes 4 Servings Per Serving 400 Kcal Low cal/Low fat /Low saturated fats/Low sugar/Low salt/High protein/Gluten free/ 3 of 5 a day Cooking oil spray 4, 150g skinless chicken breasts divided in halves Or
4 skinless chicken drumsticks & 4 skinless and boneless chicken thighs Zest of two oranges Juice of one orange 4 rosemary or thyme sprigs, broken into small lengths 2 medium potatoes, washed and sliced 3 medium sweet potatoes, peeled and sliced 2 red onions, cut into wedges 2 red peppers, sliced 2 tbsp olive oil 3 tbsp balsamic vinegar 1 garlic bulb, broken into cloves, skins left on 50g *chorizo, diced Black pepper to taste
Cooking Instructions
1. Preheat the oven to 200°C/fan 180°C/gas 6. Spray an ovenproof dish or roasting tin with a little cooking oil.
2. Cut several slits into the chicken pieces, then toss with the orange zest. Push a few pieces of rosemary or thyme into the slits.
3. Put the potatoes, sweet potatoes, onions and peppers into a large bowl.
4. In a bowl, mix the olive oil, balsamic vinegar and orange juice together, pour over the vegetables.
5. Place the vegetables into the roasting tin, top with the chicken pieces. Scatter over the garlic cloves, and chorizo.
6. Bake for 55 minutes, tossing halfway through. Season to taste with black pepper.
*Chorizo is a Spanish or Portugese type of pork sausage and is worth adding to this dish as it adds a delicious flavour, otherwise you may wish to substitute it with lean rasher.
Frances’ Top Tips
If you wish to make this dish dairy free simply leave out the chorizo as some varieties contain lactose (milk sugar).
Frances says “This recipe is delicious when eaten straight after cooking, but it is also a perfect dish to freeze and use later. To freeze; after stage 6 in the recipe transfer the food to a cool dish or plate to speed up the cooling process. Once completely cooled transfer to a freezer proof container with a lid, seal and freeze for up to a month. When ready to use, defrost thoroughly in the fridge overnight or at room temperature for 3-4 hours, then reheat in the oven at 180°C/fan160°C/gas 4 for 30-40 minutes until piping hot.