Full of fibre and protein. Low in fat. Supercharged with multicoloured veg.

180g rice – I used Gallo Rustico 18min black rice for extra riboflavonoids, you can use normal 18min cook white rice.

2 red onions, sliced

2 red peppers, sliced

100g fresh spinach, washed

1 can chopped or pulped tomatoes – refill the tomato tin with hot water and pop in the 2 chicken stock cubes to make 350ml stock.

2 chicken stock cubes (Kallo are good – see above for how to make the stock and quantity)

1 tin black beans, drained and washed

2 chicken breasts

1tbsp smoked paprika

1tbsp ground cumin

Salt and pepper to taste

1 block feta

I used my Lacruset (hob to oven castiron pan) and started the dish off on the hob by frying off the onion then peppers and adding all the ingredients, except feta and stirring. Then I got the mixture to bubbling before putting the whole lot, with the lid on, into a 180°C oven for 30mins.

Then I removed the pan and lid, sprinkled over the feta and returned for a further 5 mins before serving with peas, broccoli and shredded kale.

Serves 6.