A healthy portion of sweet roasted garlic may help to lower blood pressure.

PREPARATION TIME: 15 MINUTES, PLUS MARINATING

COOKING TIME: 20 MINUTES SERVES 2

EASY

1tsp coriander seeds

Vitsp fennel seeds

1tsp cumin seeds

Vztsp chilli flakes

Vitsp cinnamon

2tbsp olive oil, plus a little extra

2 organic free-range chicken breasts,

with skin left on

1tbsp honey

1 bulb garlic, skins left on

100ml (4fl oz) white wine

50ml (2fl oz) chicken stock

1 Heat the oven to 200 C, 1S0 С fan, 400 F,

gas 6. In a small pan, dry fry the coriander, fennel, cumin seeds and chilli for 1 minute to release their aroma. Crush lightly in a pestle and mortar with the cinnamon, then mix with the oil.

2 Drizzle the chicken with the honey, then coat with the spice mixture and leave to marinate for 20 minutes.

3 Heat a drizzle of oil in a pan and brown the chicken all over. Put the chicken in a roasting tin with the garlic, and pour in the wine and stock. Roast for 20 minutes, until golden brown and crispy.

Per serving: 370 calories, 18g fat /3g saturated). 6g carbohydrate