Salt n’ pepper chicken with Garlic New Potatoes and Green Beans 

In need of some healthy meal inspo? We’ve enlisted the help of Dietitian and Chef, Kwayera Simpson to cook up some fresh, low calorie and high protein meals to complement your weight loss plans. First up is the delicious Salt n’ pepper chicken with new potatoes and green beans. Coming in at only 347 calories per portion, this recipe is perfect for those following the 1200, 5:2 or Maintenance plan… here’s how!


Ready in 90 minutes 

Serves 1  person 

Spring lemon salt n’ pepper chicken breast with crushed wild garlic new potatoes and green beans


  • 200g chicken breast
  • 1 Lemon 
  • 150g new potatoes (3-4)  
  • 4 wild garlic leaves or 1 clove of garlic 
  • 25g green beans  
  • Salt and pepper 
  • 5g olive spread/margarine  
  • 1kcal spray 
  • Cress for garnish – optional  


  1. Preheat the oven to gas mark 4, 180°C.
  2. Place new Potatoes on to boil in lightly salted water for an estimated 30-40mins, until tender.  
  3. Prepare the chicken breast removing any fat and season with salt and pepper. 
  4. Place a lemon in the oven wrapped in foil and bake for 15 to 20 minutes. Remove lemon from the foil, cut in half and squeeze through a tea strainerleaving a slightly thick lemon sauce. Set aside to finish your dish later.  
  5. Using the 1kcal spray. Gently pan fry chicken breast 3-4mins on both sides then place in the oven for a further 12 minutes. Ensure no pink meat and juice runs clear.  
  6. Drain the potatoes, toss with 5g of olive spread in a pan over heat, then crush lightly with the back of a fork. Stir in the 2 leaves of sliced wild garlic. Season to taste.  
  7. In a pan of boiling water place green beans. Boil for  1,50secs this will be firm to the bite (al dente) if you require it softer then continue to boil for an additional 1min. Add the remaining  2 wild garlic leaves in the water while straining  the green beans. 
  8. Pile the crushed potato and leeks in the centre of a warm serving plate. Top with green bean and wild garlic. Slice chicken breast in half place on top of green beans. Drizzle with lemon sauce and finish off with micro cress.   


Calories: 347kcals 

Protein: 47.2g 

Fat: 6g 

Carbs: 24g 

If this dish is calling your name, we’d love to see your recreations or adaptations at home! Share your recipes using the hashtag #exantediet, or tag us on Instagram, Facebook and the Facebook Closed Group – let us know what you think!

Kwayera Simpson

Kwayera Simpson

Writer and expert

Kwayera graduated from Leeds Beckett University with a BSc (Hons) Dietetics. Kwayera works for the NHS as a community dietitian, supporting people to make healthy food choices. With a previous career as a professional chef for over 20 years, Kwayera enjoys sharing recipes and inspiration on social media. As a dietitian working with people with long term conditions he understands the importance of a balanced lifestyle and a stepped approach to reach an individual's goal.

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