Fijian Chicken

(SERVES 4)

• 4 chicken portions, skinned as much as possible
• 25 g/1 oz/2 tbsp low-fat spread
• 425 g/15 oz/1 large can pineapple pieces in natural juice, drained, reserving the juice
• 15 ml/1 tbsp soy sauce
• 4 celery sticks, sliced
• 1 carrot, chopped
• 1 green (bell) pepper, cut into thin strips
• 3 tomatoes, quartered
• Salt and freshly ground black pepper
• 15 ml/1 tbsp cornflour (cornstarch)

To serve:

• 175 g/6 oz/ ¾ cup long-grain rice, boiled
• Melon and Cucumber Salad

Brown the chicken in the low-fat spread in a saucepan. Remove from the pan with a draining spoon. Make the pineapple juice up to 300 ml/ ½ pt 1 ¼ cups with water. Add to the pan with the soy sauce, celery and carrot. Add the chicken. Bring to the boil, reduce the heat, cover and simmer for 20 minutes or until the chicken is tender. Lift out the chicken and transfer to warmed plates. Blend the cornflour with 30 ml/2 tbsp water and stir into the pan. Bring to the boil and cook for 1 minute, stirring. Taste and re-season if necessary. Spoon over the chicken and serve with the rice and Melon and Cucumber Salad.