ROAST CITRUS DRUMSTICKS WITH CAULIFLOWER MASH

This recipe represents the ethos of our book — simple, cost effective, low-carb, fun to make and something all the children can take part in. Children are sensory eaters and first choose with their eyes, then based on the smell will decide if they will taste the food. The texture and taste will determine whether they swallow it or spit it out and . . . influence whether they want this dish again!

ROAST CITRUS DRUMSTICKS

1 clove garlic, peeled and crushed 2 oranges, juiced 1 lemon, juiced 125ml (½ cup) chicken stock 5ml (1 tsp) honey Salt and milled pepper, to taste 8 chicken drumsticks

Preheat the oven to 200°C and line a baking tray with baking paper. In a bowl, mix together the crushed garlic, juice from the oranges and lemon, stock, honey and seasoning. Pour the marinade over the drumsticks and stir to coat. Turn the drumsticks and sauce onto the baking tray and roast for 35 to 40 minutes, turning halfway, until the chicken is browned and tender and the juices reduced and slightly syrupy. Serves 8

PER SERVING: ENERGY: 268 kcal PROTEIN: 24g FAT: 18g CARBS: 1g RATIO: 0.7:1

CAULIFLOWER MASH 1 cauliflower 30ml (2 tbsp) butter 30ml (2 tbsp) cream, optional Salt and milled pepper, to taste A pinch of grated nutmeg, optional

Break the cauliflower into fairly large florets. Steam until tender. Mash with a few spoonfuls of butter, not too smoothly for more texture; or whisk, adding a little cream, until very smooth. Season, add a pinch of nutmeg, if using, and serve. Serves 4-6

PER SERVING: ENERGY: 121 kcal PROTEIN: 3g FAT: 8g CARBS: 8g RATIO: 0.8:1