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Taste the Rainbow

Literally. Load up your plate with different coloured vegetables (at least one dark green and one orange) and fruits to meet your nutrient needs. A diet rich in various vegetables and fruits 'does your body good.’ In fact consistent intake of vegetables and fruit may help to reduce the risk of health conditions like heart disease and cancers. What does consistent intake mean? Generally speaking, adults should be consuming approximately 7-10 servings of vegetables and fruits daily. It might sound intimidating, but if you end up making this recipe and pairing it with the sides suggested, then you would’ve consumed 3 servings of vegetables in one meal! That’s not so bad now, is it? Looking for ways to up your vegetable and fruit game? Don’t hesitate to connect with your local dietitian (aka me) to develop a plan that works for you.

Happy munching everyone.


Guilt Free Chicken Fingers & Fries

Makes 1 serving


3oz chicken breast, cut into long pieces

1 egg

1 tsp honey

2 tsp prepared mustard

2/3c corn flakes

1/4 tsp black pepper

Cooking spray

2c mixed greens

1 small yam, baked

Preheat oven to 450° F. Line baking tray with foil paper. Lightly grease tray with cooking spray. Using your hands crush corn flakes into small pieces. Once crushed, add black pepper and mix well.

In another bowl beat the egg - add mustard and honey and mix well.

Dip chicken pieces into the egg mixture then roll in crumb mixture. Place on tray once coated.

Bake for approximately 13-15minutes (i.e. until chicken is no longer pink). Pair chicken strips with 1 small baked yam (cut into strips) and a side salad to complete your meal.

Nutritional Information (per serving of chicken fingers):

Energy: 250kcal Protein:27g Fat:6g Carbohydrates:23g Fibre:1g

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