Eatwell Everyday: Week Menu a

Roast chicken with potatoes and vegetables, homemade apple crumble and a pot of plain yogurt

For the chicken (Serves 4)

1.8kg chicken (2 and a half slices of chicken breast meat each; you can use leftover bones and meat to make soup)

8 medium-sized frozen roast potatoes

8 tablespoons of boiled carrots

16 small broccoli spears

For the crumble (Serves 2)

40g plain flour

25g low fat spread

1tbsp caster sugar

1tbsp oats

250g bramley apples

1tsp caster sugar

1 orange (grated rind and juice)

½ tsp low fat spread.

Plain yogurt

For the chicken

Preheat the oven to 190°C or gas mark 5.
Put the chicken onto a large baking tray and roast in the centre of the oven for 1-1.5 hours or according to instructions on the packaging. Chicken legs require around 30-40 minutes.
Check that the chicken is cooked completely by piercing the thickest part of the leg with a clean knife or skewer. The chicken is cooked when the juices run clear.
To add extra flavour, stuff the chicken with onion, lemon and garlic, before you cook it.
Prepare the potatoes and vegetables while the meat is cooking

For the crumble

Heat the oven to 200°C/gas mark 6.
Sieve the flour into a bowl and rub the spread in with your fingertips until it resembles breadcrumbs. Stir in the sugar and the oats
Peel and thickly slice the apples and toss with the sugar and grated orange rind and juice. Transfer the fruit to an ovenproof dish
Cover the fruit with the crumble mixture and dot with spread
Bake for 20-30 minutes until the crumble is golden and crisp. Serve warm with plain yogurt