Sunday Lunch

Sunday lunch, Sunday roast, Sunday dinner, cooked dinner, roast dinner... whatever you call it, with huge portions and the wrong choices you can end up with a meal high in calories and fat.

Our meal is low in fat and calories, using roasted swede in place of potatoes, but is still delicious and makes a nice family meal on a Sunday or, of course, any day of the week!

Serves 4 | 5 ProPoints/300 Calories per portion (approx)

Ingredients

4 chicken breasts (medium size, fresh, skinless)
Garlic (to taste)
Sage (fresh or dried)
1 large swede
1 red onion
Rosemary (fresh or dried)
Onion powder (optional)
Garlic powder (optional)
Worcestershire Sauce (splash) (optional) 
Vegetables (fresh, seasonal selection)
200ml gravy (made per package instructions) 
Salt and pepper
 

Method

Note: Below, we describe the the best cooking processes we have found for individual items instead of providing a full recipe. You will need to time each item according to your cooking equipment.

Chicken:
Place the chicken on foil (or into a roasting bag) and top with chopped sage, crushed garlic and a pinch of salt and pepper.  Wrap the foil around the chicken into a parcel (or seal the roasting bag) and bake in a 180 Celsius oven for around 35 minutes.

Swede Roasties:
Peel and cut the swede into 2-3cm (1 inch) chunks.  Place onto a baking sheet (on a baking tray) and squirt with a few sprays of 1Cal spray oil.  Finely chop a red onion and place amongst the swede for flavour, along with some rosemary.  Sprinkle some onion and garlic powder on the swede - optional, but adds flavour and helps the outside of the swede crisp. Cook for about 25-30 minutes, or until crisp on the outside but soft inside.  Add a splash of Worcestershire Sauce 5 minutes before the end of cooking to add some colour (optional)

Vegetables:
Avoid parsnips and peas/pulses as these contain lots of starch/sugar/carbohydrates that turn into sugar, thus more calories.  Carrots, cabbage, sprouts, cauliflower, broccoli and sliced green beans are our favourites.  We tend to steam our cauliflower and broccoli to retain flavour. Generally, the other vegetables should be brought to the boil and simmered for 10-15 minutes so as not to lose their colour, flavour and goodness.  We sometimes roast our carrots as per the swede above.

Gravy:
Most gravy mix is actually quite low in fat and calories, used in moderation.  We use strained water from the cooked cabbage/sprouts and make approximately 200ml as per the package instructions.

Serving:
If the meal is cooked as per the list of ingredients for 4 people, each serving will consist of:
1 chicken breast
4 or 5 swede roasties
Selection of vegetables
50ml of gravy

Notes/Ideas

One small, frozen supermarket Yorkshire Pudding can be served, adding around 50 calories (depending on brand) to the meal; add 1 extra ProPoint.

Substitute the roasted swede with roasted butternut squash, cooked the same way.  Or why not have a mixture of both!

Instead of chicken, use some sliced beef in gravy.