Quick Lunch For One

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One of only times I use a microwave is to par cook potatoes, it really does speed up the cooking process especially when you’re in a rush. I love baked potatoes, they are so filling and delicious, if you are trying to watch your belly substitute the potato with a sweet one. I don’t often use ready-made sauces but when you are in a rush, it’s the best thing to use. I usually buy Ina Paarman’s chilli and olive tomato sauce but you can buy your favourite flavour.


1 large free-range chicken breast, cut into strips
Olive oil
1 tsp smoked paprika
1 tsp dried oregano
Sea salt & black pepper
1 large potato, par cooked
1 jar of ready-made tomato pasta sauce
1 tsp xylitol
1 red chilli, chopped
1 tbsp sunflower seeds

Serves 1
Preparation 5 minutes
Cooking time 20 minutes

Preheat the oven to 220°C.

Cut a cross into the par cooked potato, drizzle with some olive oil and sea salt and place in the oven. Cook for 20 minutes.

Place a non-stick pan on high-heat. While the pan is heating up, slice the chicken lengthways on a plastic board. In a glass bowl add 1 tablespoon olive oil, sea salt, pepper, the smoked paprika and the dried oregano and marinade the chicken.

Fry the chicken for 5-6 minutes. Place the sunflower seeds in a small tray and roast until golden. In a small pot, heat up the pasta sauce and add the xylitol and chopped chilli.

Take the potato out the oven, it doesn’t have to be fully golden just enough to make the skin crunchy, top with the sauce, chicken and seeds.


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