Easy Healthy Steps

Whole Roast Chicken with Root Veg and Pesto
Ingredients
1 medium whole chicken
400g squash diced into 1” cubes
200g sweet potatoes diced into 1” cubes
1 whole red onion
80g babycorns
2 cloves of garlic
3-4 sprigs of Rosemary
1 lemon halved
95g (1/2 jar) reduced fat pesto
Sea salt
Instructions
Remove chicken from packaging and place into a tray, cover liberally with sea salt and leave covered for 1-6 hours.
Preheat your oven to 220C/425F/Gas Mark 7.
In a roasting tray throw in baby corns, a lemon, 1 large sweet potato, diced butternut, onions, a few sprigs of rosemary, a whole clove of garlic, sea salt and black pepper - toss together.
Spatchcock a chicken by cutting either side of the spine and pressing firmly on the collarbone to flatten the bird, lay on top of the veggies in the tray adding the cut discard into the tray base.
Roast at 220C/452F/Gas Mark 7 for 20 mins then drop to 200C/400F/Gas Mark 6 for 45 minutes or until the juices run clear when pricked.
Remove the chicken from the tray and rest the meat covered loosely for 10 mins whilst you mix the veg in the tray, squeeze over the now glazed lemons juice and add a jar of reduced fat pesto, mixing very well, return the veggie tray to the oven.
After 10 minutues, carve the chicken and divide equally between four plates, remove the roots from the oven and add to each plate.
Serve with any additional steamed veg or side salad.

Cajun Spiced Prawn Pasta
Ingredients
160g wholewheat spaghetti
80g rocket
Juice of 1 lemon
140g frozen peas
140g prawns
1 tsp cajun spice mix
15g half fat creme fraiche
20g parmesan
Instructions
Bring water to boil in a large saucepan with a big pinch of salt and add your spaghetti.
Boil for 10 minutes adding the frozen peas for the last minute of cooking.
In a separate bowl combine lemon juice and rocket with a little salt and pepper.
Set aside.
Drain the pasta and peas reserving 1/2 cup of the liquid, return the pan with with pasta to a medium heat and add in the prawns and cajun spice mix with a little of the reserved water to stop the pasta from sticking for 2 minutes.
Lower the heat and add the creme fraiche, with some water if needed, and finally half of the parmesan and turn off the heat.
Add the pasta to bowls dividing up the rocket salad and serve with a dusting of the second half of parmesan.

Low Carb Chicken, Avocado and Walnut Salad
Ingredients
320g romaine lettuce
45g olive oil
24g white wine vinegar
1 tbsp fresh parsley chopped
1/4 tsp oregano
8g honey
40g walnuts
240g avocado flesh
1kg chicken breast
Instructions
Preheat your oven to 180C/350F/Gas Mark 4.
Place your raw chicken on a roasting tray, season with salt and black pepper and roast in the oven for 30 minutes.
Remove from the oven and allow to rest.
Whilst your chicken is resting, tear or slice the lettuce into large pieces and place on a large serving dish.
Whisk the olive oil, honey, vinegar, parsley and oregano in a small bowl until completely combined and season with salt and pepper to taste.
Halve and peel the avocado removing the stone and slice into chunks.
Add the avocados to the dressing and coat.
Spoon the avocados evenly over the bed of lettuce and sprinkle the walnuts over the salad.
Dice all of your chicken breast and add to the salad and toss all of the items together, finally adding the remaining dressing and serve immediately.

Roasted Peach Stacked Parfait
Ingredients
440g peaches
32g honey
1/2 tsp vanilla essence
600g of low fat greek yoghurt
100g “Fruit and Fibre” type cereal
Instructions
Preheat your oven to 180C/350F/Gas Mark 4.
Slice your peaches and lay into a roasting dish, drizzle with honey and add vanilla essence, mix well and add them to the oven for 10-15 minutes until soft.
Allow the peaches to fully cool and add them with juices evenly to individual glasses or four bowls.
Layer on top of the peaches 15g of “fruit and fibre” cereal and then 75g of low fat greek yoghurt to each bowl.
Finally add another 10g of cereal on top of the yoghurt and another 75g of yoghurt.
Eat right away or fully chill for 30 minutes before serving.