Eating to keep your heart healthy isn't something you should start at middle age – it's something you should do every day.
One way you can protect your heart is to swap sat-fat rich cooking oils for unsaturated fats like rapeseed oil. This helps to provide the heart with healthy monounsaturated and polyunsaturated essential fatty acids like omega 3, 6 and 9.
This tangy lemon chicken recipe is perfect for impressing friends at a low-key dinner party.
Here's how to get it right...
Lemon Chicken Parcels
Prep time: 15 minutes
Cook time: 25-30 minutes
1 red pepper, sliced
175g pack baby corn
4 skinless chicken breasts, scored
4 large sprigs of thyme
2tbsp cold-pressed rapeseed oil
Preheat the oven to 200oC, gas mark 6. Make 4 large squares of foil.
Divide the vegetables into four and place in the centre of each foil square. Halve the lemon and slice 1 half into 4, then place a slice on top of the vegetables in each foil square.
Top each with a chicken breast and lay a sprig of thyme over each. Scrunch up the foil, leaving a small vent in the centre. Juice the other lemon half and mix with the oil, drizzle over the chicken through each of the small vents.
Place each of the foil parcels on a baking tray and bake for 25-30 minutes until cooked throughout.
Vegetables such as courgettes, red onion and asparagus work well too.
Calories per serving: 220 (kcal)
Saturated fat per serving: 0.8 (g)
Total cost: £7.70
Cost per serving: £1.93
For more hearty and healthy recipes using rapeseed oil, click here.
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