1 tablespoon very low sodium chicken bouillon

black pepper to taste

chili powder to taste

1 teaspoon canola oil

2 egg whites, slightly beaten

8 oz or 250g skinless chicken breast

Directions

1. Preheat over to 180C (350F). Coat a cookie sheet with vegetable oil spray.

2. In a food processor, combine cereal, both types of bouillon, chili powder and pepper. Process until it is fine ‘meal’. Alternatively, crush cereal with a rolling pin or other means. Be sure it is exceptionally fine. Place in a small, flat container.

3. In another small, flat container, whisk together oil and egg whites.

4. Cut chicken into strips and dip into egg-oil mixture. Then dredge in cereal meal, coating each strip well.

5. Place each strip on cookie sheet and coat tops of strips with vegetable oil spray.

6. Bake for 30 minutes.

Nutrition Per Serve 285 calories, carbohydrates 24g, Protein 38g, Fat 7g

1 sprig thyme, chopped

1 tablespoon fruit chutney

1 tablespoon cornflour (cornstarch)

2 tablespoons water

1 tablespoon finely chopped chives or mint for garnish

Directions

1. Reserve four apricot halves for garnish. Puree remaining apricots in a food processor or blender or press through a sieve.

2. Arrange chicken fillets in a single layer in a casserole. Sprinkle over onion, pepper and herbs.

3. Combine chutney and apricot puree and pour over chicken. Bake in a preheated 180C (350F) oven for 30 minutes.

4. Mix cornflour and water to a smooth paste.

5. Remove casserole from oven. Use a slotted spoon to lift out chicken breasts; cover and keep warm.

6. Drain sauce form casserole into a saucepan. Add cornflour paste to sauce and heat, stirring constantly, until it thickens. Cook a further two minutes.

7. Arrange a chicken breast on each plate and spoon sauce over each one. Garnish with apricot halves and chopped chives and serve.

Nutrition per serve

192 calories, carbohydrate 11g, protein 26g, fat 5g