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Roast Chicken Breast with Cayene Pepper served with Sweet Potato Chips and Cannellini Beans with tom

This recipe was from a Detox Book that I had stashed away and was lovely as I didn't know what to do with the Cannelloni Beans.

The book is called The Detox Health Plan Cook Book.


For the Chicken...

4 x Skinless Chicken Breasts

Frylight Spray

1 tsp Cayenne Pepper

Salt & Pepper to taste

For the Sweet Potato Chips visit the blog for the recipe.

For the Cannellini Beans with Tomatoes...

1 Can of Cannellini Beans

Couple of Sprays of Fry Light

1 Carrot - peeled and diced really small.

3 Garlic Cloves

1 Onion

1 Pepper

1 tsp Oregano, Thyme, Basil, Parsely whatever herbs you want.

3 tsp Tomato Puree

1 Can of Chopped Tomatoes

1 Chicken Stock Cube

1 Cup of Water

Salt & Pepper to season to taste.


1. Firstly do the Sweet Potatoes off the recipe and get them in the oven.

2. Coat the tray with the spray, cayenne pepper; salt and pepper then rub the chicken breasts into all the seasoning; place in the oven at 180 degrees for about 20 minutes; check through out.

3. Add the diced onion, pepper and carrot to a pan sprayed with fry light and sweat; add the garlic once sweated; add the tomato puree, stir, add the tin tomatoes, stir.

4. Drain the beans and add them along with the cup of water, the chicken stock cube and the herbs and stir.

5. Bring to the boil then turn down to about medium and let it simmer for ten minutes; add the herbs.

Cannellini Beans

Did you know they provide a good balance of complex carbohydrates and proteins. They provide a slow, steady source of glucose making it a great food choice for diabetics.

Cannellini beans provide a high-dose of Soluble fiber that makes you feel full which may reduce your appetite. Also, it lowers LDL cholesterol reducing the risk of heart disease, regulates blood sugar which may reduce the onset risk or symptoms of metabolic syndrome and diabetes, and may reduce the risk of colorectal cancer, and help manage diarrhea.

Cook's TIp

Do not add salt directly onto the beans as it can make their skins leathery and tough.

Season to taste after cooking and only add salt when needed; always taste beans during cooking so that you don't over cook them.


When chopping herbs, throw a little salt on the board with them and it will stop them flying around.



When you are going to sauté garlic, slice it rather than mince it as it is less likely to burn.



Always store dried herbs and spices in a cool dry place, not above the cooker top as humidity, light and heat will cause them to lose their flavour.


Recipes are not bible (apart from Baking); be comfortable replacing ingredients with ones you like; so if you like oregano instead of thyme, add oregano!!!

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