Kale is rich in vitamin K, which is vital for good bone health.

PREPARATION TIME: 15 MINUTES COOKING TIME: 25 MINUTES SERVES 4

1 to 2tbsp olive oil

100g (4oz) chorizo sausage, cut into small pieces

4 chicken breasts, boneless with skin

1 x 200g pack curly kale

900g (2lb) mashed potato (frozen is fine)

plain flour, for dusting

1 garlic clove, crushed

1tbsp chopped fresh rosemary

squeeze lemon juice

1  Heat a little oil in a frying pan and cook the chorizo until beginning to crisp. Remove from the pan and set aside. Put the chicken breasts. skin-side down, in the same pan and cook for 6 to 7 minutes on each side until cooked through.

2 Wilt the kale in the microwave on high for 2 to 3 minutes, or steam for 3 minutes. Add to the mashed potato, season with salt and pepper to taste and form into patties.

3  Dust the potato cakes in a little flour and fry in oil for 3 minutes on each side until golden brown. Set aside. Return the chorizo to the pan of chicken, add the garlic and rosemary and cook for 3 to 4 minutes, then add the lemon juice. Serve immediately with the potato cakes. Per serving: 510 calories. 2 /g fat (9g saturated). 37g carbohydrate