A tangy, light bean casserole that is made in a pan on top of the hob and is on the table in under half an hour. Succulent chicken breasts are cooked with fragrant cumin, garlic, lemon and cherry tomatoes for a delightfully filling and tasty meal with only 275 calories per portion. (This recipe serves two people, so a total of 550 calories on the recipe, 275 calories per person)
low-fat cooking spray
200g chicken breast fillets, skinless and cut into small pieces
2 cloves garlic, peeled and finely chopped
1/2 teaspoon cumin seeds
1 tablespoon rosemary leaves, finely chopped and woody stem discarded
juice and zest of 1 small lemon
1 x 400g tin of cannellini beans, drained and rinsed
200g cherry tomatoes, halved
100ml vegetable stock (I used Marigold Swiss Vegetable Bouillon Powder)
2 tablespoons low-fat plain Bio-yoghurt
salt and freshly ground pepper
A tangy, light bean casserole that is made in a pan on top of the hob and is on the table in under half an hour. Succulent chicken breasts are cooked with fragrant cumin, garlic, lemon and cherry tomatoes for a delightfully filling and tasty meal with only 275 calories per portion. (This recipe serves two people, so a total of 550 calories on the recipe, 275 calories per person) Perfect for those following the 5:2 Diet for Fast Days or Weight Watchers. Can be eaten with crusty bread for those not watching their weight!
Heat a large frying pan that has a lid, or a wok and then spray with low-fat cooking spray. Season the chicken breast pieces and then fry for 5 minutes until golden brown and cooked through.
Add the garlic and cumin seeds and stir around the pan until the spices smell fragrant, then add the rosemary, lemon juice and zest, beans, tomatoes, stock and seasoning and stir to combine them all.
Bring to the boil, then turn down the heat, cover and simmer for 5 minutes.
Remove from the heat and allow to cool for a minute or two before adding the yoghurt, stir well and serve in warmed bowls.
Serve with crusty bread on a non-fast or diet day.
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