Vibrant Mediterranean flavours and succulent chicken breasts make this a tasty and low – fat supper which is also high in protein and iron.

This colourful and nutritious meal makes a great quick mid-week supper and one pan dinners are a great way to save on washing up after a busy day.

Serves 4

350g brown rice

4 large chicken breasts, trimmed and any fat removed

Low – calorie spray

2tsp dried mixed herbs

2 onions, finely chopped

1tsp lazy garlic

6 lean un – smoked back bacon rashers, visible fat removed and chopped

200g mushrooms, sliced

200ml low salt chicken stock

6 tomatoes, sliced

200g baby spinach leaves

4tsp Dijon mustards

Freshly ground black pepper

Small bunch of fresh basil leaves, slices

Small bunch of fresh parsley chopped

Method

Cook the rice in unsalted water according to the pack instructions, drain and keep warm.

Slice the chicken breasts in half horizontally to make 8 thin fillets. Spray a non – stick lidded saucepan with the low – calorie spray, add the chicken fillets a few at a time and cook for 4 minutes on each side. Remove from the pan and set aside whilst you make the sauce.

To the pan, add the onion, garlic, bacon and mushrooms and cook, stirring for 5 minutes or until the onion is soft and the bacon is brown. Return the chicken to the pan and add the stock. Simmer for 5 minutes or until the chicken is cooked through, add the tomatoes and dried mixed herbs and cook for a further 5 minutes or until the sauce has reduced.

Add the spinach and mustard to the pan and cook for 1 minute to wilt the spinach. Season with the freshly ground black pepper. Add the fresh basil leaves and stir to combine.

Place in a serving dish and garnish with the fresh parsley and serve with the warm rice.