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Red Day Lemon and herb chicken


S: 13st11.5lb C: 13st8lb G: 10st0lb BMI: 34.7 Loss: 0st3.5lb(1.81%)
Serves 4
Ready in about 15minutes (plus marinating)
free on red day

4 chicken breasts
Grated zest and juice of a lemon
1 tsp dried chilli flakes
3 tbsp finely chopped fresh parsley
salt and freshly ground black pepper
fry light

What to do.....

(1) Place the chicken breasts in a bowl with the grated lemon zest and juice,chilli flakes and chopped parsley.season well,mix to combine and leave to marinate for 3-4 hours.

(2) To cook, spray a griddle with frylight and cook the chicken breasts for 5-6mins on each side or untill cooked through, serve with baby carrots and green beans....

and enjoy :):):) xx Anna xx

or you can do as above to make a
chicken lattice pie

Serves 4 ready in about 1 hour

Preheat the oven to 180'c/350'f/Gas 4

roll 4oz/113g shortcrust pastry and cut into strips. chop the marinated chicken
(see step1 above) into chunks. place in a pie dish and pour over a sauce made with 2 beaten eggs.200g very low fat natural yogurt and seasoning. arrange the pastry on top and bake for 50mins

6.1/2 syns on red day
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