ALFRESCO CHICKEN SALAD

SERVES: 4 PREP: 20 MINS COOK: 20 MINS

4 skinless and boneless chicken breasts Low-calorie cooking spray

Zest of 1 unwaxed lemon

200g (7oz) dried couscous

100g (4oz) rocket, chopped

100g (4oz) cornichons (pickled cucumbers) drained

½ red onion, finely chopped

200g (7oz) cherry tomatoes, halved

400g (14oz) can artichoke hearts in water, drained and quartered

For the dressing:

Juice of 1 lemon

2 garlic cloves, crushed

2 tsp balsamic vinegar

1 tsp mustard powder, mixed with 2 tsp water

1. Spray the chicken breasts with lowcalorie cooking spray, put on a baking tray and sprinkle with the lemon zest. Roast

at 200°C/400°F/Gas Mark 6 for 20 mins or until cooked through. 2. Meanwhile, pour enough boiling water over the couscous to just cover and leave to soak for 10 mins.

3. Put the rocket, cornichons, red onion, cherry tomatoes and the artichoke hearts into a large salad bowl.

4. Make a dressing by mixing the lemon juice, garlic, balsamic vinegar and mustard powder.

5. Dice the chicken, fluff up the couscous and add both to the salad, then drizzle over the dressing.

Per serving: Syn free, 409 cals, 3.5g fat (0.7g sat fat), 8.5g sugar, 0.9g salt