Grapefruit is a terrific source of vitamins A and B5, potassium, folate, and fibre. And it’s loaded with cancer-fighting lycopene. A half grapefruit has just 53 waistline-friendly calories.

4 boneless chicken breasts
1/2 tsp dried thyme
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 Tbsp olive oil
1/4 cup dry white wine
1/4 cup chicken broth
3 Tbsp grapefruit juice
2 tsp honey
3 cups trimmed watercress
2 grapefruit, cut into segments

1. Season chicken with thyme and half of the salt and pepper.

2. Heat oil in large skillet over medium-high heat. Brown chicken, 6 minutes per side. Add wine, broth, juice, and honey. Simmer until reduced to 1/3 cup. Season with remaining salt and pepper.

3. Put watercress and grapefruit on 4 plates. Top with chicken and sauce.

MAKES 4 SERVINGS. Per serving: 266 calories, 27 g protein, 15 g carbohydrates (2 g fiber), 10 g fat (2 g sat), 438 mg sodium