CHICKEN WITH PUMPKIN AND SWEET AND SPICY TOMATO SAUCE 3 medium egg tomatoes 2 teaspoons olive oil 1 small onion, finely chopped 1 clove garlic, crushed 2 teaspoons yellow mustard seeds 1 teaspoon garam masala 1/2 teaspoon ground cumin 1/4 teaspoon ground turmeric 1/4 teaspoon dried chili flakes 1 tablespoon brown sugar 4 chicken breast fillets 1 tablespoon olive oil. extra 250g pumpkin, cut into 2cm cubes 1 tablespoon lemon juice

Preheat oven to 400°F. Halve tomatoes lengthways, lay cut side up on a baking try. Bake for 15 minutes or until very soft. Heat oil in a frying pan, cook onion and garlic over medium heat, stirring, for 2 minutes or until softened. Add mustard seeds, garam masala, cumin, turmeric and chili flakes, stir over heat 1 minute. Add sugar and tomatoes, cook for 5 minutes or until thick and pulpy, stirring often; cool.

Brush chicken fillets with half the extra oil, sprinkle with pepper. Heat a nonstick frying pan, cook chicken over medium heat for 4 minutes on each side or until just cooked through; remove, cover with foil. Heat remaining oil in pan, cook pumpkin over high heat, stirring, for 5 minutes or until golden brown and tender; stir in lemon juice.

To serve, slice chicken, top with pumpkin, spoon over tomato sauce.

Serves 4.

Per serving: 12g fat, 313 calories.

[Simply Lite Food, A Collection Of SimplyLite's Best Recipes]