Day 3: Dinner

• olive oil spray, for cooking
• 150g chicken breast or thigh fillets, cut into bite-sized pieces
• 1⁄4 red onion, finely chopped
• 1⁄4 large red capsicum, seeded, 1⁄2 finely chopped and 1⁄2 thinly sliced
• 1⁄4 clove garlic, chopped
• 1⁄4 tsp sweet paprika
• 6 tbsp salt-reduced tomato passata
• pinch of saffron threads, soaked in 2 tbsp boiling water for 10 minutes
• 40g broad beans
• 40g green beans, trimmed
• 3⁄8 cup frozen peas
• 1⁄4 cup cooked basmati rice
• 1⁄4 cup mixed salad leaves
• lemon wedge, to serve

• Heat a heavy-based frying pan with a lid over medium heat and spray with olive oil.
• Add the chicken and cook, stirring for four to five minutes until browned all over. Transfer to a bowl and set aside. 
• Spray the pan with a little more olive oil, then add the onion, chopped capsicum and garlic and cook, stirring occasionally, for five minutes or until softened. Stir in the paprika and cook for 30 seconds. Add the passata and bring to a simmer. Stir in the saffron mixture, chicken and 1⁄8 cup (30ml) water and bring to the boil over high heat. Cover, reduce the heat to low and cook for 20–25 minutes until the chicken is cooked through.
• Preheat the oven grill to high. Line a baking tray with foil, top with the sliced capsicum and grill for five minutes or until softened and the skin is slightly charred.
• Cook the broad beans in a small saucepan of simmering water for one minute, then remove with a slotted spoon, run under cold water and double-peel.
• Add the peas to the pan of simmering water and cook for three minutes or until tender. Drain.
• Cook the beans in a saucepan of simmering water for four minutes or until tender but a little crisp.
• Add the capsicum, broad beans, peas and beans to the chicken mixture.
• Add the rice to a plate or bowl and top with the chicken and vegetable mixture, serving immediately with the salad leaves and lemon wedges to the side

Healthy Snacks

• 1 slice of Helga's Prebiotic range of bread + 40g nut butter
• 40g of most nuts
• 1 tub natural yoghurt + 20g chia seeds

*Allow for up to 3 serves from your healthy snack list each day.